The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 99

Breakfast
Golden Oat Pancakes
1
1  2 ⁄ 3
1
2
1
1 ⁄ 2
1  1 ⁄ 3
cup soaked navy beans
cups water
tablespoon honey
teaspoons canola oil
teaspoon vanilla extract or maple flavoring
teaspoon salt
cups old-fashioned rolled oats
In a blender on high setting, blend all ingredients except oats for
a minimum of 90 seconds. Add oats and blend again for another
minute. Heat skillet or grill and lightly spray with vegetable cooking
spray. Drop 1 ⁄ 4 cup portions of batter onto hot surface and flip when
browned. Add healthy toppings like fresh fruit or maple syrup.
Analysis for one serving: 2 – 4  1 ⁄ 2 ˝ pancakes
(  1 ⁄ 4 cup batter per pancake):
Makes 3 cups batter = 12 pancakes (6 – 2 pancake servings)
Calories: 138  •  Fat: 2.8 g  •  Total carbohydrate: 23.0 g
Protein: 5.5 g  •  Dietary fiber: 3.9 g  •  Sodium: 198 mg
96
Berry Topping

1 cup fresh sliced or frozen unsweetened strawberries, separated
⁄ 2 cup fresh or frozen unsweetened blueberries
1
⁄ 2 cup fresh or frozen unsweetened blackberries
1
⁄ 2 cup fresh or frozen unsweetened sweet cherries
2 teaspoons honey
1
Thaw berries if frozen. In a blender on high setting, blend 1 ⁄ 2 cup
of strawberries until creamy, about 1 minute. Pour into a bowl, add
remaining ingredients, and stir together. Serve over waffles as is or
slightly warm in a saucepan or microwave before serving.
Analysis for one serving: 1 ⁄ 3 cup
Makes 2 cups (6 – 1 ⁄ 3 cup servings)
Calories: 44  •  Fat: 0.4 g  •  Total carbohydrate: 10.8 g
Protein: 0.6 g  •  Dietary fiber: 2.3 g  •  Sodium: 2 mg