Devin Alexander Healthy Breakfast options - Cincinnati News, FOX19-WXIX TV

Devin Alexander Healthy Breakfast options

VANILLA, CHOCOLATE, AND STRAWBERRY BREAKFAST SUNDAE

I was recently in Chicago for a culinary conference. I went to breakfast with one of the publicists from my TV show, Healthy Decadence. Though I normally read every word on every menu presented to me (a definite foodie quirk!), I was a bit distracted preparing for a TV appearance. When the waiter came along and asked Anna what she'd like, she said, "The Vanilla Strawberry Breakfast Sundae." Intrigued (and surprised I had missed it), I couldn't wait to see her plate. It was quite disappointing really, but it set my wheels turning. It sounded (sounded, in this case, being the operative word) like something I'd want to eat. So being true to my near obsession with chocolate, I tweaked it, and then added some chocolate. My friends and I have since eaten this three-minute-throw-together breakfast over and over.

If you prefer not to eat artificially sweetened yogurt, you don't have to. Substituting a low-fat (I haven't seen it in fat free), naturally sweetened one adds 70 to 80 calories and 2 grams of fat to this dish.

2/3 cup fat-free, artificially sweetened vanilla yogurt

3 tablespoons low-fat granola without raisins

1/4 cup sliced strawberries

1 1/2 teaspoons chocolate syrup

Spoon the yogurt into a small, deep bowl (about 5 inches in diameter). Sprinkle the granola evenly over the yogurt. Top the

granola with the strawberries, and then drizzle evenly with the chocolate syrup. Serve immediately.

Can be made in 30 minutes or less / No more than 20 minutes hands-on prep time;

MAKES 1 SERVING;

Each 2-Decadent-Disk serving (1 sundae) has: 197 calories, 7 g protein, 40 g carbohydrates,

1 g fat, trace saturated fat, 3 mg cholesterol, 2 g fiber, 144 mg sodium

WILL HAVE:

CINNAMON APPLE YOGURT PARFAIT

It's always hard to get your "fi ve-a-day," isn't it? We want to go for the cookie or the brownie, and I'm all for that, but not instead of the good-for-you (or me!) stuff. One of the ways I really enjoy fruit is to dip it in fat-free vanilla yogurt spiked with a bit of cinnamon. Here's a fun enhancement of that concept that can be made really festive if served in a wineglass or other fancy glass.

I created this recipe using artifi cially sweetened yogurt because the client I originally made it for cares more about food being as low in calories as possible than she does about it being all-natural. If you don't want to eat the artifi cially sweetened varieties, you can sub stitute one sweetened with sugar or honey, but those will add 70 to 80 calories and 2 grams of fat to this parfait.

2/3 cup fat-free, artifi cially sweetened vanilla yogurt

1/4 to 1/2 teaspoon ground cinnamon

1/3 cup bite-sized apple pieces

4 tablespoons low-fat granola without raisins, divided

Mix the yogurt and cinnamon in a small bowl until well combined. Spoon half of the yogurt mixture into a wineglass. Sprinkle half of the apple pieces evenly over the top of the yogurt mixture, followed by 2 tablespoons granola. Repeat with the remaining ingredients. Serve immediately.

Can be made in 30 minutes or less / No more than 20 minutes hands-on prep time

MAKES 1 PARFAIT; 1 SERVING

Each 2-Decadent-Disk serving (1 parfait) has: 208 calories, 7 g protein, 42 g carbohydrates, 1 g fat, trace saturated fat, 3 mg cholesterol, 3 g fi ber, 155 mg sodium

BANANA COLADA SMOOTHIE

I'm a big fan of the piña colada, as is my mother. I started ordering virgins when I was a little kid, following my mother's example. Little did I know in my youth that they are full of heavy cream and other potentially hip-expanding ingredients. This is one of my adult tributes to them. It's a great breakfast treat or a refreshing afternoon snack.

1 cup frozen pineapple chunks or tidbits

1/2 small ripe banana

1/4 cup light coconut milk

1/4 cup fat-free milk

1/4 cup fat-free, artifi cially sweetened vanilla yogurt

Place all of the ingredients in the jar of a blender with ice-crushing ability. Make sure the lid is on tight. Use the "purée" or "ice crush" setting to blend the ingredients until they are relatively smooth. Then, blend on the "liquefy" or "high speed" setting for a few seconds, until completely smooth. Transfer to a glass and serve immediately.

Can be made in 30 minutes or less / No more than 20 minutes hands-on prep time

MAKES 14 OUNCES; 1 SERVING OR 2 PORTIONS

Each 1-Decadent-Disk portion (about 7 ounces) has: 104 calories, 3 g protein, 21 g carbohydrates, 2 g fat, 2 g saturated fat, 1 mg cholesterol, 2 g fi ber, 35 mg sodium

Each 2-Decadent-Disk serving (about 14 ounces) has: 209 calories, 5 g protein, 41 g carbohydrates, 4 g fat, 3 g saturated fat, 3 mg cholesterol, 3 g fi ber, 71 mg sodium

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