One of the challenges for those of us on the "Migraine" diet is breakfast. My doctor recommends 1 egg, twice per week, as the limit on fresh eggs. So I am left with 5 more days to fill in with sustaining protein grams. I love breakfast carbs, but they do not hold me very long and certainly do not carry me to lunch. Here's my solution:
1.Blueberry Refrigerator Oatmeal: I make two of these at night and then enjoy them for the next two days. At least 10 grams of protein each.
Mix tog: 1/3 c old fashioned rolled oats + 1/4 c (1%) milk + 2 Tb cottage cheese + 2 tsp maple syrup + 2 tsp ground flaxseed + 2 Tb blueberries (or other fruit) Pack into a one cup mason jar or 10 oz coffee cup, put 1 Tb blueberries on top, cover and refrigerate until morning. YUM
2.Lasagna Cupcakes : I make 12 of these at one time. They are easy and can be frozen and then reheated in the toaster oven or microwave. Eat two per breakfast and you have at least 12 grams of protein. See recipe below if interested.
3.Twice Baked Potatoes with Ricotta Cheese: Prepare ahead and freeze the 6 halves. Two halves contain at least 8 grams of protein. Oil the outside of 3 medium russet potatoes and bake at 450 degrees for about 45 minutes (I make them in the toaster over at 425 degrees). Scoop out potato and mix with salt, pepper, 1/4 c ricotta, 1/3 c milk, 2 Tb cream cheese and 3 ozs real American cheese, shredded. Refill each half. Freeze in zip lock bags and defrost before heating. Reheat in toaster oven for 15 minutes (or microwave). You can add some cooked spinach to these or ground turkey or beef to increase the protein.
4.Turkey Sausage Patties: Adapted from Whole Foods. Make your own and freeze them. There are 17 grams protein grams in each (I have seen such variation).
Mix tog: 1 1/2 lbs ground turkey + 2 medium peeled and grated apple (squeeze out liquid) + 1/2 c chopped parsley + 1 Tb sage + 1 1/2 tsp salt + 1/2 tsp black pepper + 1/2 tsp nutmeg + 2 large eggs (beaten). Shape into 8 (1/3 cup) patties and fry 3 minutes per side and then put a lid on for 5 minutes until cooked through.
5.Toast with 2 Tb Sunflower Seed Butter (Trader Joe). 7 grams of protein.
6.Natures Path Pumpkin Flax Granola: 3/4 c with 1/2 c milk = 10 grams protein (Costco has a multi- pack)
7. 1/2 c cottage cheese has 15 grams protein. Great on multigrain toast with a little fresh ground pepper and a little chopped tomato or chopped peach.
8.Breakfast Ricotta Pudding has 15 grams of protein, adapted from South Beach Diet. This has 15 grams of protein. Mix: 1/2 c low fat ricotta with 1/2 tsp unsweetened cocoa powder, 1/4 tsp vanilla extract and 2 measures of Stevia. Or substitute cocoa for 1 Tb chopped pear (better).
9.Boarshead Real American Cheese is sold at Ralphs deli counter. 2 ozs is 12 grams of protein. Make a regular grilled cheese sandwich. Their Part Skim Mozzarella is a soft cheese that is not really aged. I am fine with it.
10. Vegetable Quiche Cups (for Migraine Diet) can be made ahead and frozen. Each one has 3/4 of an egg and 8 grams of protein. Eat two. Recipe to follow if you are interested.
I learned the hard way that I cannot have any brewed decaf. But I did find a decaf that solved my problems. Mount Hagen decaffeinated instant coffee does not cause me any grief. Hooray. I have one cup at breakfast and one at lunch. I even take it on trips. One tsp in 6-8 ounces of hot water with a little cream. It is not processed with any chemicals, just a CO2 process. I buy it at Whole Foods or on Amazon Prime. For added energy, I find 4-6 ounces of carrot juice is very helpful. I get that at Costco (Organic). I am also hooked on Red Rooibus Tea (not really a tea), not with Chai. I drink it dark, with a little Agave sweetener - YUM.
Lasagna Cupcakes
Preheat over to 375 degrees and oil 12-cup muffin tin
1/2 pound ground beef + 24 won ton wrappers + 3 ozs shredded Boarshead Part Skim Mozzarella + 3/4 cut Ricotta + 1/2 cup herb pasta sauce (prefer fresh, homemade) + shredded basil
1. Brown 1/2 lb ground beef, adding salt, pepper, one minced garlic and 1/2 tsp fennel seed.
2 .Place one wonton wrapper in each muffin tin, pressing down.
3.Reserve 1 oz of mozzarella. Spread one tsp ricotta, then a little mozzarella, then 2 tsp meat and one tsp sauce. Repeat layers, beginning with won ton.Top with reserved mozzarella and pinch of Parmesan on each.
4.Bake 18 minutes and then cool for 5 minutes. Garnish with shredded basil.
Vegetable Quiche Cup recipes Many recipes online.
This is for 12 cups and you can have two for breakfast. They freeze well; defrost the night before and then microwave for 35-40 seconds.
8 eggs + 1/4 c ricotta +1 shallot + 3 ozs grated Mozzarella Cheese (part skim Boarshead) +salt/pepper and package of spinach or one zucchini or yellow squash
Preheat oven 375 degree and oil 12 muffin cups.
1.Saute shallot with chopped spinach (and dill) or with small chopped zucchini or yellow squash (and Italian herbs). Place 1 Tb in each cup.
2.Whisk 8 eggs with 1/4 c ricotta + 2 Tb cream cheese + 1 tsp white vinegar + salt + pepper
3.Divide cheese among the 12 cups.
4.Divide egg mixture into cups, only 2/3 full.
5.Bake for 15-20 minutes and then cool for 10 minutes. (These cook very well in a 6-cup tin in my Breville toaster over.)
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