Learn how whip an egg for an American style omelet inthese free video cooking lessons. Expert: Sean Roe Bio: Chef Sean Roe attended a prominent culinary institute where he learned the art of cooking. Filmmaker: Nolen Quinn

All the experts tell us that breakfast is the most important meal of the day so why not make it special? Forget the cereal boxes or breakfast bars and make your family a real treat this weekend. Whether you choose a Creamed Spinach Omelet or these healthy Whole Wheat Apple Walnut Pancakes, you are sure to get rave reviews. And both these recipes are also perfect for diabetics. Just be sure to use a sugar-free syrup for the pancakes and you can replace the brown sugar with 2 tablespoons of Splenda Brown Sugar Blend.

CREAMED SPINACH OMELET

1 1/2 cups loosely packed sliced fresh spinach

1 tbsp butter, divided

1 tbsp all-purpose flour

3 to 4 tbsp milk, divided

pinch salt

2 eggs

salt and pepper to taste

In a skillet, saute spinach in 1/2 of the tablespoon of butter. Stir constantly. In a small bowl, stir flour, 2 to 3 tablespoons milk and salt until smooth. Add to spinach; cook and stir until thickened, about a minute. Set aside and keep warm. In another bowl, whisk eggs, salt, pepper, and remaining milk. In another skillet over medium heat, cook egg mixture in remaining butter. As the eggs set, lift edges, letting uncooked portion flow underneath. When eggs are set, spread spinach mixture over half of the omelet. Fold omelet in half and transfer to a warm platter.

WHOLE WHEAT APPLE WALNUT PANCAKES

1 cup whole-wheat flour

1/4 cup all-purpose flour

3 tbsp brown sugar

1/4 cup finely chopped walnuts, toasted

1 1/2 tsp baking powder

1 1/4 tsp salt

1 Granny Smith apple, peeled and coarsely shredded (1 cup)

1 cup low-fat milk

1 tbsp canola oil

1/2 tsp vanilla extract

1 egg

Combine flours, brown sugar, walnuts, baking powder, and salt together in a large bowl. Stir well to mix. Add the apple. Toss to coat apple. Combine milk, oil, vanilla, and egg; mix well. Add milk mixture to the flour mixture, stirring until smooth. Spoon approximately 1/3 cup of batter onto a hot nonstick griddle or skillet for each pancake. Turn when tops are covered with bubbles and the edges look cooked. Serve with butter and sugar-free maple-flavored syrup.

Yield: 8 pancakes

Enjoy!

Like most things today we like it better if it’s quick and easy. The more painless and less stressful the more delightful we find it.

Dealing in recipes is no different. The question is, are quick recipes the way to go when you’re trying to diet? A quick look will give us a quick idea about quick recipes! Ha!

We’ll begin at what is known as our most important meal of the day – good old breakfast. It starts us off by supplying around 30% of our energy resource to make it through our day.

Some dieter start off with a meal similar to this:

An Omelet full of veggies, with sides of fruit, and washed down with skim milk.

If nothing else, that’s quick! The more vegetables in your omelet and sides of fruit the more filling, and the skim milk is less fattening.

Then a lunch could be something like this:

Some chicken, grilled, without marinade, and without seasoning; with maybe a dish of rice on the side, and water.

Besides being quick, this meal is simple and small. It allows you to pop out the old Foreman grill and get your money’s worth out of it. Water is great for dieting, and rice is always good in this situation.

I know that lots of dieters have encountered the ‘protein shake’. Ingesting protein is necessary. Again this is quick and easy, and you get to use another appliance – the blender. At least you ‘feel’ like you’re cooking! Ha!

To make a protein shake:

Skim milk as always, then some whey protein, throw in some ice. Next add your favorite fruits like bananas or strawberries and hit the blender button and in a matter of seconds – Voila!

Dinner needs to be substantial without going overboard. Sticking to a plan that includes steamed vegetables and lean meats is good. Fish is a great meat for dieting, and contains the Omega-3 and Omega-6 fatty acids that are really healthy. Then you want to include some grains again like the rice.

Regardless of what kind of diet you go on, the portion size is always big in getting results. You should only eat until around full, when you are just not hungry any more, and not eat necessarily to clean your plate. When your stomach feels comfortable, cut the meal off and wait until the next one. And I always top it off with a fruit or supplement high in antioxidants such as acai berries.

Watch an expert chef flip a grilled cheese sandwich in these free online video clips about simple stove top cooking. Expert: Sam Thompson Bio: Sam Thompson has been cooking for himself for twenty years. He also hosted a television show called “Ambush-Make-A-Meal.” Filmmaker: Samuel Thompson

Get tips on texture for omelets and learn how to add milk, cream, water or flour to eggs to create a desired texture for your omelet inthese free video cooking lessons. Expert: Sean Roe Bio: Chef Sean Roe attended a prominent culinary institute where he learned the art of cooking. Filmmaker: Nolen Quinn

An omelet or omelette is a breakfast food that consists of an egg based wrapper around a filling of your favorite foods. Omelets are very easy to make and require little time to create. Always be sure that your fillings are pre-cooked or able to be finished in the time available.

Basic ingredients needed for one omelet:

2 eggs

Oil, non-stick spray, butter or margarine

Salt and/or pepper (optional to taste)

Filling

Suggested fillings for an omelet:

Ham, cheese, green peppers and onions

Chopped chicken, Swiss cheese and pre-cooked bacon

Pre-cooked bacon and sausage

Broccoli or most other seasonal vegetables

Chopped tomatoes, optionally with the gooey seedy parts removed

Pan fried garlic, mushrooms, and fennel

Zucchini and leeks

Cheese; cheddar, pecorino Romano, blue cheese, Swiss.

Spinach, cheese and pinenuts.

Sauteed spinach

Pancetta, wood fired or lightly roasted baby potatoes & fresh herbs

New potatoes, mushrooms and cheese

Sausage, mushrooms and blue cheese

Smoked salmon, crispy potatoes and herbs with sour cream

Smoked salmon, brie and fresh herbs

Prawns and brie with fennel confit

Pancetta, bocconcini and basil

These suggested fillings are only to give you ideas. Basically, you may use any fillings that you like. Egg omelets can be different every time you make them!

Chop up the filling and add them to a pan with Oil, non-stick spray, butter or margarine. Stir occasionally and allow to cook until done. If you are using meats, such as chicken, pork, beef or fish pre-cook the meat before adding to the filling. Note that if you will be using a cheese product you do not add it to the filling at this time.

Mix or whisk the eggs in a bowl until they are evenly colored. Add salt and pepper to taste. You may add water or milk to the eggs to thin them out if desired. If you are limiting cholesterol in your diet you may separate the eggs and use only the whites. If you choose to do this use 3 to 4 eggs instead of two.

Pour the egg mixture into a cool skillet or frying pan. Rotate the pan until the eggs cover the entire surface of the pan. Turn the heat setting to about the middle – not too hot. Stir constantly until the egg mixture becomes solid. If you do not stir the eggs enough you may have some difficulty in getting the upper portion of the eggs to solidify. If this happens you can lift the edges of the eggs and tilt the pan slightly to allow the still liquid egg mixture to flow under the solidified part.

Loosen the egg at the edges until you can slide a spatula under the eggs. You will need to flip the eggs carefully to avoid breaking them up.

Once you have flipped the eggs it is time to place the hot filling on top of the mixture. Cover 1/2 of the egg mixture with your chosen fillings. If you decided to use cheese now is the time to add it.

Slip the spatula under the half that doesnt have the filling and flip it over to enclose the filling,

After folding your omelet, you may want to top it with grated cheddar cheese, hollandaise sauce or other topping. You may also garnish the omelet with cream cheese or sour cream.

If you are planning a brunch and expecting diabetics to join you, following are some recipes that will insure you meet the needs of the diabetics in the group.  These recipes are also suitable for dieters and others.  This is not necessarily a complete brunch menu, but adding these recipes to your list will ensure that the diabetics have plenty to eat without worrying about their diets.

MINI CHEESE STUFFED TOMATOES

1 pint cherry tomatoes

8-oz cream cheese, softened

4 green onions, finely chopped

1 tsp garlic powder

paprika for garnish

Wash tomatoes and drain.  Pat dry with a paper towel.  Using a small spoon or knife, cut a thin layer off the top of each tomato and scoop out the seeds.  In a small mixing bowl, combine the cream cheese, onions and garlic powder.  Mix to combine.  Fill the insides of the tomatoes with the cheese mixture.  Sprinkle with paprika for garnish.

BROCCOLI BITES

1 16-oz bag frozen broccoli pieces

1/2 cup grated Parmesan cheese

1 cup mild shredded cheese

2 cups Pepperidge Farm stuffing

4 eggs

1/2 cup chopped onion

1 cup melted butter

1/2 tsp garlic salt

1/4 tsp thyme

Thaw broccoli slightly then break into pieces.  Beat butter, eggs, and stuffing together with wooden spoon.  Add remaining ingredients.  Form into appetizer-size balls and place on cookie sheet. Bake for 15-20 minutes at 350 degrees.

BACON TOMATO TARTLETS

12-oz can refrigerated flaky biscuits

6 slices bacon, cooked, drained and crumbled

1 medium tomato, seeded and diced

3/4 cup grated mozzarella cheese

1/2 cup mayonnaise

1 tbsp fresh chopped basil

3/4 tsp garlic salt

1 tbsp fresh thyme

3/4 tsp chopped fresh oregano

Preheat oven to 350 degrees.  Split each biscuit into 3 layers.  Spray mini muffin pans lightly with non-stick cooking spray.  Press biscuit rounds into the tins.  Make only 24, not using the entire can of biscuits.  In a medium mixing bowl, mix the remaining ingredients together.  Fill each of the unbaked biscuit cups with the mixture.  Bake for 10 to 14 minutes or until slightly golden around the edges.

NOTE:  Can be made ahead and frozen for later use.  Bake, remove from pan, cool completely and freeze.  Reheat from frozen state for 10-14 minutes at 350 degrees on a cookie baking sheet.

OATMEAL-BLUEBERRY MUFFINS

1 cup + 2 tbsps flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Equal Sugar-Lite

1/2 tsp salt

1 cup skim milk

1 egg or 1/4 cup egg substitute

1/4 cup vegetable oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Equal and salt.  Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil.  Add to the well of the dry ingredients.  Stir just until dry ingredients are moistened.  Gently fold the blueberries into the mixture.  Spray 12 muffin cups with vegetable oil spray.  Fill each cup 2/3 full of the batter.  Sprinkle cinnamon over the tops of the batter.  Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

FRENCH TOAST STRATA

1/3 cup granulated sugar substitute (I use Splenda)

1 cup egg substitute

2/3 cup skim milk

3/4 tsp vanilla extract

1 tsp maple-flavored extract

8 slices cinnamon-raisin bread

2 cups apples, peeled, cored, sliced thin

1/4 cup low-fat cream cheese

1 tbsp granulated sugar substitute (for this I use Equal Sugar-Lite)

1/2 tsp ground cinnamon

  Spray an 8-inch square baking pan with non-stick cooking spray

In a medium mixing bowl, blend together 1/3 cup granulated sugar substitute, egg substitute, milk and extracts.  Tear bread into small pieces and toss into egg mixture.  Add apples.  Coat the bread evenly with mixture and pour into prepared pan.  Cut cream cheese into 8 pieces and place strategically over the top of mixture.  Blend cinnamon with 1 tablespoon of sugar substitute and sprinkle over the strata.  Covere and refrigerate overnight. 

Next morning preheat oven to 350 degrees.  Remove strata from fridge and bake 40-50 minutes or until lightly browned and set.  Serve immediately while hot.

Carbs 20g, Protein 7 g in each 1/8 of strata serving

FRUIT AND NUT BREAD

1/2 cup fresh blueberries

2 1/4 tsp baking powder

1/3 cup light olive oil

1/2 cup quick cooking oats

1 1/2 cups flour

2/3 cup Splenda

1/4 tsp salt (optional, according to diet)

1/2 cup egg substitute

1 cup mashed ripe bananas

1/2 cup chopped walnuts

Preheat oven to 350 degrees.  Sprinkle 2 teaspoons of the flour over blueberries.  Sift rest of the flour with Splenda, baking powder and salt.  Stir in oats.  Blend egg substitute, olive oil and banana together.  Combine dry ingredient mixture with banana mixture.  Stir in nuts.  Fold in blueberries.  Pour into a loaf pan that has been sprayed with cooking spray.  Bake one hour.  Cool ten minutes then remove from pan.  Allow to cool before slicing.

PUMPKIN SPICE SPREAD

1 pkg (8 oz) cream cheese, room temperature

1/2 cup canned pumpkin

1/2 cup Splenda

1 tsp cinnamon

1 tsp vanilla

1 tsp maple flavoring

1/2 tsp pumpkin pie spice

1/4 tsp nutmeg

1 small carton frozen whipped topping, thawed

In a large mixing bowl, combine cream cheese, pumpkin, Splenda, spices and flavorings.  Mix together well.  Fold in whipped topping.  Refrigerate until serving time.  Serve with graham crackers or gingerbread.

STRAWBERRY SPREAD

1 qt fresh strawberries

3/4 cup cold water, divided

2 tbsp lemon juice

1/4 tsp cinnamon

3 tbsp cornstarch

1 cup Equal Sugar-Lite

Wash, hull, finely coarsely chop berries.  Combine in a small dutch oven or other heavy saucepan, strawberries, 1/2 cup water, lemon juice and cinnamon.  Bring mixture to a boil, stirring well.  Dissolve cornstarch in the remaining cold water and add to the boiling mixture. Reduce the heat and simmer a couple of minutes or until mixture thickens, stirring occasionally.  Remove from the heat and cool.  Stir in Equal after mixture has cooled down. 

NOTE:  This is good spread on toast, bagels, or used anyway you might use jelly or jams. 

BROCCOLI, POTATO AND BACON QUICHE

1 bag (19 oz) frozen roasted potatoes with broccoli and cheese sauce

1 deep-dish pastry shell

4 eggs OR 1 cup egg substitute

2/3 cup lite whipping cream

7 slices bacon, cooked, drained, crumbled

1 cup finely shredded Parmesan cheese

1 cup finely shredded low-fat cheddar cheese

1/2 tsp dried basil

1/4 tsp garlic powder

1/2 tsp freshly ground black pepper

1/4 tsp parsley flakes

1 tsp finely chopped fresh chives

Preheat oven to 350 degrees.  Microwave vegetables as directed on package. In a large mixing bowl, beat eggs and whipping cream together with a wire whisk until well blended.  Stir in cooked vegetables along with the other ingredients except chives.  Pour into pastry shell and spread evenly.  Sprinkle chives over top.  Bake 30-40 minutes or until edge of filling is light golden brown and knife inserted in center comes out clean.  Let stand 5 minutes before cutting.

Note:  This recipe is adapted from a Pillsbury Bake-Off winning recipe.

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese

1 1/2 cups egg substitute (or 6 eggs)

4 egg whites

3 tbsp minced chives

2 tbsp skim milk

1/4 tsp salt

1/4 tsp black pepper

Preheat oven to 375 degrees.  Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups.  Top ham with cheese.  In a large mixing bowl beat eggs or egg substitute with egg whites.  Beat in the chives, milk, salt and pepper.  Pour this mixture over the cheese in muffin cups.  Each cup should be about 3/4 full.  Bake 22-25 minutes or until a knife inserted near center comes out clean.  Carefully run a knife around edges to loosen.  Remove from pan and serve warm.

 BAKED OMELET ROLL

6 eggs or 1 1/2 cups egg substitute

1 cup low-fat milk

1/2 cup all purpose flour

1/2 tsp salt

1/4 tsp pepper

1 cup shredded low-fat cheddar cheese

Preheat oven to 450 degrees.  Spray a 9×13-inch baking pan with non-stick cooking spray. Place eggs and milk in blender.  Add flour, salt and pepper.  Cover and process until smooth.  Pour into prepared pan and bake for 20 minutes or until eggs are set.  Sprinkle with cheese.  Roll up omelet in pan starting with a short side.  Place seam down on a warm serving platter.   Cut into slices.  Garnish plate with some fresh parsley or cilantro. 

Enjoy!

Food Critic: Your Granny’s Recipes is a culinary treat
Editor’s note: Eating out in Ukraine is a gamble. Placing your chips on a “sure bet” like an omelet won’t always deliver a jackpot. Confusing menu entries in Cyrillic and unknown ingredients often require a leap of faith.

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