Breakfast

Here is a sample of low-sodium breakfast options. Enroll in Living PAH now and receive a free cookbook with a lot more tasty recipes.

Baked Apple Pie French Toast

Ingredients
4 slices of bread (Spelt or whole wheat with minimal ingredients; 70 calories or less per slice; 25 mg of sodium or less per slice. Available in most health food grocery stores.)
2 apples (thinly sliced)
Olive oil spray
Batter:
1 cup fat-free milk, 2 egg whites, 1 tsp vanilla extract, 2 tbsp cinnamon, 1 tbsp raw sugar
Timing
Prep Time: 15 minutes
Cook Time: 25 minutes
Directions
Preheat oven to 375°F and spray medium-sized baking dish with olive oil.
Combine all batter ingredients, and mix until batter is smooth.
Dip each piece of bread into the batter, and then place on baking sheet, top with sliced apples, and sprinkle lightly with cinnamon.
Bake for 25 minutes or until apples are golden brown.
Serving Size
Serves 2
Amount per Serving
240 calories
12 g protein
40 g carbohydrate
6 g fiber
2 g fat
100 mg sodium

Vibrant Veggie Frittata

Ingredients
2 whole eggs plus 6 egg whites
¼ cup brown rice flour
½ medium white onion
2 cups fat-free Greek yogurt (25 mg of sodium or less per serving)
1 cup fresh spinach
½ red pepper, chopped
½ green pepper, chopped
½ yellow pepper, chopped
1 cup fresh basil, chopped
Olive oil spray
Ground pepper
Timing
Prep Time: 20 minutes
Cook Time: 30-35 minutes
Directions
In blender or food processor, combine eggs, flour, yogurt, and spinach.
Pour mixture into a baking dish sprayed lightly with olive oil. Mix in all veggies.
Bake at 350°F for 30-40 minutes.
Cut into 4''×4'' squares. Make ahead of time, and eat on the go!
Serving Size
1 4''x 4'' square
Serves 4
Amount per Serving
197 calories
26 g protein
14 g carbohydrate
4 g fiber
3.5 g fat
180 mg sodium

Creamy Steel Cut Oatmeal With Fresh Berries

Ingredients
1 cup steel cut oatmeal
½ cup blueberries
½ cup strawberries
½ cup blackberries
¼ cup almond milk
1 tbsp cinnamon
½ tbsp ground cloves
Timing
Prep Time: 5 minutes
Cook Time: 30 minutes
Directions
Cook oatmeal according to directions.
When there are 5 minutes left to cook, add berries, almond milk, cinnamon, and cloves.
On low heat, mix to blend the flavors from all ingredients.
Divide into 2 servings.
Serving Size
1 bowl
Serves 2
Amount per Serving
220 calories
7 g protein
3 g carbohydrate
7 g fiber
3 g fat
45 mg sodium