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Ingredients

  • 1/2-3/4 cup skim or low-fat milk (or unsweetened plain almond milk)
  • 1/2 ripe banana, peeled, sliced, frozen
  • 1 1/2 cups fresh watermelon, diced (seeds removed if not using seedless)
  • 1 cup sliced, frozen unsweetened strawberries
  • 1 Tbsp. chia seeds
  • 1-2 scoops whey vanilla protein powder
  • Juice from one lime

Directions

  1. Combine all ingredients in a blender.
  2. Blend until smooth.

 Add more milk/almond milk based on preferred consistency.

Optional : Top with additional chia seeds to mimic the look of watermelon seeds and add more visual interest.

Nutritional Analysis

Servings: 2
Serving Size: 1 cup

Calories: 240
Sodium: 115 g
Fat: 4.5 g
Fiber: 4 g
Carbohydrates: 36 g
Protein: 18 g
Cholesterol: 45 mg

Recipe provided by Cooper Clinic Nutrition.

Ingredients

  • 1/2 cup McCann’s® Quick Cooking Irish Oatmeal
  • 1 Tbsp. dried cranberries (or dried apricots, diced)
  • 1 Tbsp. brown sugar (or 1/2 Tbsp. Splenda® Brown Sugar Blend)
  • 1 Tbsp. roasted nuts (almonds, pecans, walnuts)
  • 3/4 cup milk (skim, low-fat, soy, etc.)
  • 1/4 cup fresh apple, diced (or banana, blueberries, etc.)

Directions

  1. Place oatmeal, dried cranberries, brown sugar, roasted nuts and milk into a large cereal bowl.
  2. Microwave for approximately 90 seconds.
  3. Add diced apple and stir.

Tip : Pre-measure oats, dried cranberries, nuts and brown sugar into a sandwich-size baggy and store in the pantry until you are ready to make the oatmeal.

Nutritional Analysis

Serving: 1
Serving Size: 1 large cereal bowl

Calories: 332
Fat: 7 g
Fiber: 5 g
Carbohydrates: 57 g
Protein: 11 g
Cholesterol: 4 g
Sodium: 81 mg
Saturated Fat: 0 g

Recipe provided by Cooper Clinic Nutrition

Ingredients

  • 2 cups old fashioned oats, dry
  • 1 1/4 cups fat-free milk
  • 1 cup 0% Greek yogurt
  • 1/3 cup raisins, dried cranberries or diced dried apricots
  • 1/2 tsp. cinnamon
  • 3 Tbsp. sugar (or 1 1/2 Tbsp. Splenda® Brown Sugar Blend)
  • 1 Granny Smith apple, diced small
  • Optional toppings – see note below*

Directions

  1. In a medium bowl, combine the first 6 ingredients listed above and stir to combine.
  2. Cover and place in the refrigerator overnight.
  3. In the morning, add diced apple and enjoy.

This will last approximately 3 days in the refrigerator.

Nutritional Analysis

Servings: 6
Serving Size: 1/2 cup

Calories: 187
Sodium: 38 g
Fat: 2 g
Fiber: 3 g
Saturated Fat: 0 g
Carbohydrates: 35 g
Protein: 8 g
Cholesterol: 1 mg

*Note: Optional toppings added prior to serving may also include berries, sliced bananas, roasted nuts or more yogurt.

Recipe provided by Cooper Clinic Nutrition.

Ingredients:

  • 1/8 green pepper, diced
  • 1/8 onion, diced
  • 2 fresh mushrooms, diced
  • 2 egg whites
  • 1 egg yolk
  • 1/8 cup low-fat cottage cheese

Directions :

  1. Place first three ingredients in a microwave-safe container, cover and microwave on medium setting until vegetables are tender.
  2. Whip eggs and cottage cheese.
  3. Scramble eggs in skillet with cooked vegetables until done.

Nutritional Analysis :
Calories: 136
Protein: 15 g
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 216 mg
Fiber: 2 g
Sodium: 229 mg

Recipe provided by Cooper Clinic Nutrition Services

Ingredients

  • 1 slice Dave’s Killer Bread® (21 whole grain), toasted
  • 1/4 fresh avocado or 2.5 oz. chunky guacamole
  • 2 cooked egg whites
  • 1 Tbsp. chia seeds
  • Salt and pepper to taste (optional)
  • Drizzle of olive oil (optional)

Directions

  • Toast bread until brown.
  • In a small skillet, cook egg whites until done.
  • Spread avocado slices or guacamole on toast, then sprinkle chia seeds on top.
  • Top with egg whites and season with salt and pepper to taste.

Nutrient Analysis
Serves: 1 | Serving Size: 1 slice of toast

Calories: 232
Fiber: 8 g
Fat: 9 g
Protein: 13 g
Saturated Fat: 1 g
Sodium: 555 mg
Cholesterol: 0 mg
Carbohydrates: 27 g

Recipe provided by Kathy Duran-Thal, RDN, LD, and Cooper Clinic Nutrition .

Ingredients:

  • French toast
  • 12 slices of day-old French bread, 1½” thick
  • 4 eggs (or 2 eggs + ½ cup Egg Beaters)
  • 4 cups low-fat milk
  • ¼ cup sugar
  • ½ tsp. salt
  • 1½ Tbsp. fresh lemon peel/zest
  • 1 tsp. vanilla extract

Cinnamon sugar mixture

  • 1 Tbsp. sugar
  • 2 tsp. ground cinnamon

Tip
Cinnamon Sugar is available at Penzeys .

Directions :

  • In a mixing bowl, whisk together eggs, milk, sugar, vanilla, salt and lemon zest.
  • Grease two 9×13 glass pans. Divide bread between the pans.
  • Pour mixture evenly over bread. Let soak 5 minutes.
  • Turn bread over.
  • Mix sugar and cinnamon in a small bowl and sprinkle over bread. Cover with aluminum foil.
  • Place pans in fridge and let chill for 12 hours.
  • Bake uncovered at 325°F for 30 to 45 minutes.
  • Serve at once, with fresh fruit and maple syrup (optional).

Nutritional Analysis:
Serves 12 | Serving Size: 1 – 1½” thick bread slices

Calories: 305
Total fat: 4 g
Saturated fat: 1 g
Carbohydrates: 109 mg
Sodium: 716 mg
Protein: 12.5 g
Cholesterol: 66 mg
Fiber: 2 g

*Nutritional Analysis uses 4 eggs and does not include toppings

Recipe provided by Kathy Duran-Thal, RDN, LD, and Cooper Clinic Nutrition Services .

Ingredients

  • 2 Tbsp. healthy butter substitute
  • 2 Tbsp. sugar or sugar substitute
  • 1 cup Eggbeaters or egg whites
  • 1 Tbsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/2 tsp. orange zest/rind
  • 2 tsp. maple extract
  • 1/4 can orange juice concentrate mixed with 1/4 cup water
  • 4 slices of whole grain bread of choice

Directions

  1. Preheat oven to 400 degrees.
  2. Mix egg whites, maple extract and orange juice with water. Set aside.
  3. Spread butter in the bottom of an 8-inch baking pan and sprinkle cinnamon, sugar and nutmeg over the pan, reserving a little cinnamon for use as a topper.
  4. Dip bread slices into egg white mixture on both sides and arrange in pan.
  5. Cover with remaining egg white mixture and top with sprinkles of cinnamon.
  6. Bake for approximately 25 minutes until eggs are set.

Nutritional Analysis

Servings: 4
Serving Size: 1 slice

Calories: 175
Sodium: 27 g
Fat: 3 g
Fiber: 2 g
Saturated Fat: 0.5 g
Carbohydrates: 2 g
Protein: 9 g

Recipe provided by Cooper Clinic Nutrition.

Ingredients :

  • 1 (5.3 oz). Chobani Greek yogurt (0% fat)
  • 1/4 cup Kashi Go Lean Crunch
  • 1 Tbsp. sliced almonds
  • 1 Tbsp. chia seeds
  • 1/2 cup fresh blackberries
  • 1/2 cup fresh blueberries

Directions :

  • Layer ingredients.
  • Chill or serve immediately.

Nutritional Analysis:
Serves: 1

Calories: 352
Fat: 11 g
Saturated Fat: 1 g
Carbohydrates: 44 g
Sodium: 76 mg
Fiber: 12 g
Protein: 23 g
Calcium: 260 mg

Recipe provided by Cooper Clinic Nutrition

Ingredients

  • 1 tsp. olive oil
  • Non-stick cooking spray
  • 1/4 cup onion, diced
  • 1/4 cup red bell pepper, diced
  • 1/4 cup mushrooms, diced
  • 1/2 cup spinach; trimmed, washed and torn
  • 3/4 cup egg beaters
  • 1 egg
  • 1/2 cup Cabot Reduced Fat Cheddar Cheese, shredded
  • 4 whole-wheat flour tortillas
  • Guacamole and salsa (optional)

Directions

  • In a medium skillet, sauté onion, bell pepper and mushrooms in olive oil until tender. Add spinach and cook until wilted.
  • Drain vegetables of any excess liquid and place cooked vegetables in a small bowl and set aside.
  • Spray the same skillet with non-stick cooking spray. In a small bowl, beat together egg beaters and egg. Cook over medium heat until done. Add cooked vegetables to the mixture to warm.
  • Working with one tortilla at a time, add 1/4 of the egg mixture and 2 tbsp. of cheese on to one side of the tortilla. Fold over and press slightly. Continue with the remaining 3 tortillas. Place one tortilla at a time into medium skillet to warm and allow the cheese to melt.

Nutritional Analysis
Serves: 4 | Serving Size: 1 Quesadilla

Calories: 183
Fiber: 2 g
Fat: 6 g
Protein: 13 g
Saturated Fat: 1 g
Sodium: 401 mg
Cholesterol: 60 mg
Carbohydrates: 20 g

Recipe provided by Cooper Clinic Nutrition

Ingredients

  • 1 cup steel cut oats
  • 1 pear, chopped
  • 1 apple, chopped
  • 1/2 cup Craisins®
  • 2 Tbsp flaxseed
  • 1/2 tsp vanilla
  • 1 1/2 cups fat-free, high protein milk
  • 2 Tbsp brown sugar
  • 1 tsp ground cinnamon
  • 1 1/2 cups water

Directions

  • Combine all ingredients in a slow cooker.
  • Set on low, cover and cook overnight.
  • In the morning, stir in more milk to reach desired thickness.
  • Sweeten to taste.

Serves: 6; Serving Size: 1/6 of recipe

Nutritional Analysis
Calories: 210
Fat: 2 g
Saturated Fat: 0 g
Protein: 7 g
Sodium: 30 mg
Carbs: 40 g

Recipe provided by Cooper Clinic Nutrition