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english muffin milk

Disclaimer: I’m a spokesperson on behalf of The National Milk Mustache “got milk?” Campaign for their #gotmilkgotprotein campaign. As always, all opinions are my own. Read my disclosure statement here.

Over the last week, I’ve enjoyed working with the lovely Tina Seitzinger, the popular Life Without Pink blogger, to help her improve her eating habits and nutrient intake. You can read about our first conversation and tips I provided with her right here.

As an overextended wife and mother of two with a vibrant career, Tina—like many in a similar boat—was anxious to find ways to feel more energized throughout the day. She knew making some tweaks in what and when she ate would not only help her be more productive at work, but would help her keep up with her two young sons not to mention everything on her extensive to-do list. One of the dietary additions would be having nonfat milk as part of her morning meal. Milk is a great source of filling, satiating, high-quality protein not to mention 8 other essential nutrients including calcium and vitamin D to strengthen bones and B vitamins for energy.

When I first spoke with Tina, she described her typical eating routine; breakfast was seldom part of it. Of course Tina always makes sure her sons start their day off with a morning meal, but up until now failed to put herself—and her nutrient needs—in the equation. But that’s in the past. Tina is now having breakfast daily and really feels the difference. She says, “I feel so much better now that I’m making it a point to eat something first thing in the morning. I used to drag mid-morning and now I find I’m pumped up and energized, ready to take on the day.” On most weekdays, she eats breakfast with just her older son (her younger son usually sleeps later because his school starts an hour after his older brother). On weekends, she enjoys breakfast with all her boys, including her husband.

Some of Tina’s recent breakfast picks have included eggs once or twice a week, a whole wheat English muffin with peanut butter or a smoothie. But no matter what she chooses, Tina makes sure to include some refreshing nonfat milk. When we spoke, Tina also told me she feels much less rushed in the morning, especially because she’s making an effort to implement some of the time saving strategies we discussed. These include packing her kids’ lunches the night before, planning meals ahead of time, pre-washing berries and stocking up on things like frozen unsweetened berries and nuts.

Tina knows that while it’s great she’s becoming a regular breakfast eater, she still struggles with eating enough throughout the day to keep her energy level in high gear. Not a big meal eater, she says she often grazes by day and makes dinner her biggest meal. Although Tina is at a healthy body weight, I explained to her that becoming more of a daytime eater and giving her body enough calories and nutrients when she’s most active and needs it most can really help her stay energized and alert. I encouraged her to cut her usual dinner portion by one third and to instead make sure to include those extra calories to have a bigger lunch or a mid-morning or mid-afternoon snack. Having a smaller meal before bedtime can also help her sleep better, another goal she has.

As for exercise, Tina is doing 45 minutes to an hour on her treadmill 2 to 3 times a week, usually in the evening, and plans to increase this. Although it’s great she’s fitting in some exercise, I encouraged her to try to be active earlier in the day (since activity before bedtime can keep her body temperature elevated, and that may interfere with her sleep). I also recommended that Tina make sure to fit in a little bit of fitness throughout the day while she works at her desk by getting up frequently—even for 5 or 10 minutes each hour she sits—to climb stairs, dance, do jumping jacks or something else that’s active.

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I really enjoyed working with Tina on the #gotmilkgotprotein campaign and hope the simple breakfast tips and other dietary and lifestyle tweaks Tina has begun to implement will inspire you to make some yourself. As a special treat for you, Tina and I worked together to create the 7-Day Breakfast Menu below that she—and hopefully you—will pick and choose from to start each day. Each meal includes items from at least 3 food groups and provides at least 20 grams of filling, satisfying protein.

7-Day Breakfast Menu

  • One toasted whole-wheat English muffin with each half topped with 1 tablespoon peanut butter and 1/2 sliced banana + 1 cup (8 ounces) nonfat milk
  • One third cup whole-grain, low-fat granola mixed with 1 ounce (24 whole or 4 tablespoons chopped) almonds and 1/2 cup strawberries and blueberries + 1 cup (8 ounces) nonfat milk
  • Half cup (uncooked) quick-cooking oats made with 1/2 cup unsweetened applesauce, 1 ounce (14 halves or 7 whole or 4 tablespoons chopped) walnuts and a sprinkle of cinnamon plus + 1 cup (8 ounces) nonfat milk
  • A breakfast smoothie made with 1/2 cup (4 ounces) nonfat milk, 1/2 cup vanilla yogurt, 1 banana, 1 tablespoon peanut butter, 1 teaspoon honey and 5 ice cubes
  • One cup (up to 200 calories worth) whole-grain, high fiber cereal* topped with 1 ounce (24 whole or 4 tablespoons chopped) almonds and 1 banana, sliced plus 1 cup (8 ounces) nonfat milk
  • When you have more time option: One open-faced whole-wheat pita topped with 2 large eggs, scrambled in 1 teaspoon olive oil with ½ cup chopped red, orange and yellow peppers and mushrooms + 1 cup (8 ounces) nonfat milk
  • Grab and go option: One hard boiled egg, 1 ounce (28 whole or 3 tablespoons chopped) peanuts + 1 cup (8 ounces) nonfat milk

*Choose cereals with at least 3 grams of fiber and no more than double that amount of sugar per serving.

Here’s a recipe from my new book, Younger Next Week that Tina plans to try. Created by Robyn Webb, this Strawberry Walnut Cinnamon French toast is so delicious. It’s also even more protein-packed when you pair 2 slices with 1 cup (8 ounces) nonfat milk.


Strawberry Walnut Cinnamon French Toast

Makes 4 1-slice servings.

Preparation time: 10 minutes

Cook time: 10 minutes



Butter-flavored cooking spray

1 large egg

1/4 cup nonfat milk

1/2 teaspoon vanilla extract

4 slices whole-grain bread

2 teaspoons non-hydrogenated spread

1 teaspoon honey

1/4 teaspoon ground cinnamon

1 cup sliced strawberries

1/4 cup chopped toasted walnuts



1. Coat a large skillet with butter-flavored spray and heat it over medium heat.

2. Meanwhile, in a shallow bowl, beat together the egg, milk and vanilla. 

3. Dip a slice of the bread in the egg mixture and turn it to coat evenly. Place the bread slice in the skillet and cook on each side for 2 to 3 minutes, or until golden brown. Repeat this procedure for each slice of bread, cooking the French toast in 1 or 2 batches.

4. Mix together the buttery spread, honey and cinnamon in a 3-inch ramekin or a condiment bowl. Spread the honey-butter spread on each slice of French toast and garnish with strawberries and walnuts. Serve at once.

Vital Stats (per serving): 170 calories, 8.2 g fat, 1.8 g saturated fat, 49 mg cholesterol, 174 mg sodium, 18 g carbohydrate, 3.2 g fiber, 6 g sugar, 7 g protein

One serving counts as: 1 STARCHY CARB, 1/4 FRUIT, 3/4 PROTEIN, 1/2 HEALTHY FAT


Disclaimer: I’m a spokesperson on behalf of The National Milk Mustache “got milk” Campaign for their #gotmilkgotprotein campaign. As always, all opinions are my own. Read my disclosure statement here.




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Disclaimer: I’m a spokesperson on behalf of The National Milk Mustache “got milk?” Campaign for their #gotmilkgotprotein campaign. As always, all opinions are my own. Read my disclosure statement here.

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When I was asked to work one-on-one with a blogger to provide nutritional counseling on behalf of the #gotmilkgotprotein campaign in the New Year, I jumped at the opportunity. Since I’m an avid milk drinker (as is my husband and both of our sons), I’m always excited to share positive messages about what drinking milk can do for you. Little did I know I would get the chance to work with the lovely Tina Seitzinger, someone I could relate to on so many levels. Chatting with her was like taking a trip down memory lane with my own sons and career. I’m excited to help Tina during the month of January on her journey towards making small dietary and lifestyle changes to help her improve her nutrient intake, boost her energy and help her look and feel even greater than she already does!

Tina is a happily married mother of two sons, aged 7 and 5. I, too, am happily married and have two sons who are now 15 and 11 (though I remember those days when they were little like they were yesterday). Tina, also a writer, pens her popular Life Without Pink blog from the comfort of her couch. I, too, have worked from a home office for the last 7 years while raising my two sons.

Tina Seitzinger

Tina Seitzinger

When Tina and I began our conversation, I realized that besides us having a lot in common, Tina’s typical weekly schedule, best described as hectic, would be relatable to so many moms. Describing a routine that included waking, feeding and getting her sons off to school—and home after school—at different times each day, and having an active and busy work life that includes blogging, TV appearances and so much more, it made perfect sense why making time to eat a healthy breakfast was such a challenge for Tina. Of course each morning, the doting mom packs lunch for her boys and feeds them breakfast (which often includes a bowl of cereal with milk or waffles). But seldom does she make time for more than 2 cups of coffee (with a little bit of milk and a hint of sugar) to get her day going. In my mind, that’s not a recipe for a productive day!

Tine and her testosterone-filled family.

Tine and her testosterone-filled family.

While she’s never been a big breakfast eater, Tina noticed that since the school year began, she has seldom taken any time to eat anything in the morning. Also, she has admittedly slacked off on exercise, and seems to always put caring for her family and working before meeting her own dietary and lifestyle needs. Her failure to prioritize caring for herself has left her with headaches and feeling fatigued (especially by mid-afternoon). She has also noticed that she tends to pick from less-than-healthy foods just to get through the day; this has only made her feel worse and less energized. Fortunately, Tina knows she’s in a rut and wants to change her ways and nourish her body inside and out so she can feel—and look—her very best. The good news is that making a few minor tweaks in her intake starting with adding a cup of milk in the morning can be a great way to boost satiety and start her day off energized and focused.

When working with clients, I always make it a point to meet them where they are and to encourage simple, gradual and realistic tweaks in their current habits to help them get from point A to point B. But in working with Tina, I also realized that the two barriers to her starting her day with a healthy breakfast were not only a perceived lack of time, but also not thinking of her own nutrient/health needs as a priority.

To help Tina make time to sit down for a healthy breakfast with her sons on weekdays, I encouraged her to find time the night before—perhaps while preparing dinner for the family—to pack their lunches. She can even have her kids help out. Doing this the night before will save Tina anywhere from 5 to 10 minutes the next morning—more than enough time to make the most of her power hours and eat a nutritious and satisfying breakfast. She said she’s excited to give this a try, so let’s see how it goes.

I explained to Tina that starting the day with a nutrient-packed breakfast has endless benefits. Not only would it tell her body that it’s not starving (which will leave her grabbing for anything, even if it’s nutrient poor, later in the day when hunger is heightened), but it would give her energy, especially when she needs a lot of it during the mid- to late-morning, key work time. I also explained that incorporating protein into her breakfast can fill her up longer and make it more likely she’ll stick to the more healthful eating routine she hopes to create. And because she already likes milk (one cup provides 8 grams of protein—more than you’ll find in an egg), making sure to include it as part of her breakfast can help her fill up and stay satisfied. I also encouraged her to spread out protein intake across all meals and snacks throughout the day to staying full and energized.

Because I like to meet people where they are before I dole out nutrition information and advice, I asked Tina what she chooses when, on rare occasion, she has breakfast. Her response was simple. She likes either ready-to-eat cereal with low fat (1%) or reduced fat (2%) milk (and occasionally a banana); a small container of light flavored yogurt; a bagel with butter or cream cheese and jelly; or scrambled eggs with whole-wheat toast and butter.

To help Tina build her breakfast from the ground up, and based on the foods she already likes, I suggested the following three options (and provided tips) for her to try out during the first week following our conversation:

1. Ready-to-eat, whole grain cereal topped with low-fat or nonfat milk, nuts and fresh fruit

*Ready-to-eat whole grain cereal. Cereal is a convenient, delicious and nutritious breakfast addition. I urged Tina to look for ready-to-eat cereal that’s 100% whole grain. If she doesn’t see a 100% Whole Grain stamp on the package (that indicates that the product is all whole grain), she can read the ingredients list on the box and look for a whole grain (like whole-wheat or whole-oat) as the first ingredient. Also, I encouraged her to aim for cereals that have, per serving, at least 3 grams of dietary fiber (if not more) and no more than double the amount of fiber as sugar. (So, for a cereal with 3 grams per serving, that would be 6 grams of sugar.)

*Low-fat or nonfat milk. Although Tina currently has a little bit of milk in her morning coffee, I encouraged her to make sure to have an entire cup of delicious, refreshing milk as part of her breakfast. That can fill her up and keep her sated throughout the morning when she’s busy working and writing. One cup of milk packs in 8 grams of high quality protein that, among it’s many functions, helps build muscle. (Milk provides what’s considered 'high quality' protein--it's 'high quality'  because it contains all the essential amino acids, building blocks of protein that the body needs to obtain from the diet). Milk also boasts 9 essential nutrients including vitamin D to strengthen bones and B vitamins that provide energy. The fact that milk is so convenient and affordable makes drinking it that much more enticing!

*Nuts. These provide healthy fats, some additional protein and tons of nutrients (depending on the nut), so I recommended that Tina include about ½ ounce to top her cereal. She could include any type she likes—2 examples include almonds (12 whole or 2 tablespoons chopped) or walnuts (7 halves or 2 tablespoons chopped).

*Fruit. I encouraged Tina to include at least ½ cup of fresh fruit to provide some sweetness and a fiber boost to her breakfast. Fruit is also packed with water to hydrate and fill you up as well as vital nutrients and powerful plant chemicals.

Some other breakfast options I asked Tina to consider (and that she sounded excited for) included:

*Whole grain waffles topped with peanut butter and sliced banana + milk

*English muffin pizza made with shredded mozzarella cheese + milk + fruit

*Scrambled eggs with cheddar cheese and whole wheat toast + milk + fruit

Stay tuned for an update on Tina’s progress. I’ll also share with you a 7-day breakfast menu Tina and I will create together to help us all power up our Power Hours every day!


How do you power up in the morning?

Disclaimer: I’m a spokesperson on behalf of The National Milk Mustache “got milk” Campaign for their #gotmilkgotprotein campaign. As always, all opinions are my own. Read my disclosure statement here.




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Smoothie (2)I recently wrote a post for that included experts’ nutritious and delicious back-to-school recipes. The response to recipe requests from my colleagues was so overwhelming, I decided to share a few more gems on my Stressipes® blog. Enjoy!

1. Egg Pita Pocket. Scramble 1 to 2 eggs. Place in 1/2 of a 7-inch pita pocket. Top with 1/4 cup grated cheddar cheese and salsa. Pair with fresh seasonal fruit.

2. Chocolate Peanut Butter and Banana Muffin Top. 1 double chocolate Vitamuffin top topped with 1-2 tablespoons natural peanut butter and 1/2 sliced banana.

3. Protein-Rich Smoothie with Wheat Germ and Chia Seeds. (Recipe courtesy of Kretschmer.) Place 1/2 cup fat-free milk, 1/2 cup fat-free plain Greek yogurt, 1 frozen medium banana, 2 tablespoons unsweetened smooth peanut butter, 1 tablespoon Kretschmer Honey Crunch Wheat Germ, 1 tablespoon chia seeds, 1-1/2 cups baby spinach and 4 large ice cubes into a blender and process until smooth and creamy. Serve cold. Serves 2.

4. Yogurt and Granola Parfait. 6 to 8 ounces nonfat Greek or regular low-fat or nonfat yogurt layered with fresh berries or fruit of choice and topped with 1 crumbled granola bar (like a Fiber One bar).

5. Peanut Butter Banana Dog. Spread peanut butter (or any nut butter or sunflower seed butter) in a whole wheat hot dog bun. Place peeled banana in bun. Enjoy with glass of nonfat milk.

6. Cherry Vanilla Freeze. Combine 3/4 cup frozen pitted sweet cherries, 1 cup plain low-fat Greek yogurt, 2 ice cubes and 1/2 teaspoon vanilla extract in blender or food processor and blend. Drink immediately. Serve with a slice of whole wheat toast.

7. Cantaloupe-Raspberry Smoothie. Add 1/2 cup cantaloupe chunks, 1 cup Oikos nonfat vanilla Greek yogurt, 1 cup raspberries and a handful of ice cubes to blender. Blend until smooth. Pour into glasses and enjoy! Makes 2 servings.

8. Pumpkin Banana Parfait. Layer 1/2 cup Oikos nonfat vanilla Greek yogurt, 1/2 cup Libby’s pure pumpkin, 1 large banana, 1/4 cup of Nature’s Path pumpkin flax granola, and a dash of cinnamon.

What's your favorite morning meal?

Image of the Protein-Rich Smoothie with Wheat Germ and Chia Seeds via Kretschmer.

Thanks to my dietitian colleagues Shoshana Pritzer, RD, CDN, Christine Skouberdis Smith, RD, and Elizabeth Ward, MS, RD for these great breakfast ideas.

Full disclosure: I have no financial or other ties to any of the specific brands or products mentioned.

Flower Fathead


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Do you have a favorite breakfast? Maybe it's something you like to make for or with your kids. Maybe it's something you enjoyed as a kid. Whatever it is, I'd like to hear all about it--especially if it packs in key food groups to keep you healthy.

One lucky winner who posts a comment below before 5 pm on Sunday June 24th, 2012 will be chosen to win a Pass the Puffins Prize Pack. This prize, donated by Barbara's Bakery, includes three boxes of Puffins cereal, a canvas tote bag, and a cute Puffin plushy. How cute (and delicious) is that?

What's your favorite breakfast and why?

Disclaimer: I accepted no compensation for this giveaway from Barbara's Bakery or anyone else. I simply enjoy the cereal myself and was happy to share an adorable tasty prize with you, my readers!

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This delicious breakfast recipe from the new book, Slim Calm Sexy Diet (Rodale, 2012) by Keri Glassman, MS, RD, CDN, with Sarah Mahoney, is sure to please both your palate and your heart. It provides a healthy dose of sweet raspberries that boast antioxidants like vitamin C, as well as fiber, vitamin K, manganese and other nutrients. The dish also provides protein to fill you up. An added bonus: the pecans provide an even greater nutritional boost because of the antioxidants, fiber, vitamins and minerals, and healthy fats they contain.  Enjoy!

Serves: 1


1 cup raspberries
1 teaspoon honey
1/4 cup fat-free ricotta cheese
1 large omega-3-enriched egg
1 tablespoon fat-free milk
1/4 teaspoon ground cinnamon
1 slice whole wheat bread
1 tablespoon chopped pecans


1. Mash 1/4 cup of the raspberries with 1/2 teaspoon of the honey in a small bowl with a fork. Add the ricotta and stir to combine. Set aside.
2. Coat a small nonstick skillet with canola oil cooking spray and place it over medium heat
3. Beat the egg, milk, and cinnamon in a shallow bowl. Dip the bread in the egg mixture and flip to coat both sides.
4. Transfer the bread to the skillet and cook for 1 to 2 minutes per side, or until the egg is lightly browned.
5. Top it with the reserved ricotta mixture, and spinkle on the pecans and 1/4 cup of the remaining raspberries. Drizzle with the remaining 1/2 teaspoon of honey and garnish with additional cinnamon, if desired. Serve with the remaining 1/2 cup of raspberries on the side.

Source: Adapted with permission from Slim Calm Sexy Diet (Rodale, 2012) by Keri Glassman, MS, RD, CDN with Sarah Mahoney.

Full disclosure: I received a free copy of Slim Calm Sexy Diet from the publisher.

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This is a guest post by North Shore University dietetic intern Gary Kwo. Welcome Gary!

I can recall back in my early childhood years frantically rushing to get out of the house, often skipping breakfast, just to find myself out of energy and unable to focus by recess time. As it turns out, I'm not alone. Today, over 18 million students go to school hungry despite the proven benefits and health aspects associated with breakfast intake. The Breakfast in the Classroom program is a relatively new intervention that provides breakfast to students where they need it most--in the hub of learning and socialization, the classroom. In this day and age, when obesity among children is a major concern, how can the implementation of Breakfast in the Classroom help improve overall health and education?

Principals of various school districts, along with teachers of schools that have implemented this program, have reported that students are usually better behaved, are more motivated to attend school, and are more focused. Of course they are! When children rush to school, they often miss out on the most important meal of the day, and often feel like they’re always playing “catch up” with their peers. Simply providing students with as little as 10 minutes to socialize and eat during morning activities may very well improve their performance, contribute to better test scores, increase attendance, and decrease disciplinary problems.

Breakfast in the Classroom often complements academics in a variety of ways. Studies have shown that children who skip breakfast are at an academic disadvantage;  they have slower memory recall, make more errors, and are more likely to repeat a grade.  Children who eat breakfast often have more energy and are better able to concentrate; this can improve participation and academic scores. This often leads to improvement in standardized test scores which is also associated with increased school funding.

Providing Breakfast in the Classroom also grants a myriad of health effects. Skipping breakfast may contribute to obesity in youth. Children enrolled in breakfast programs have been shown to have significantly lower body mass index (BMI) than children who skipped breakfast. These healthy breakfast meals are nutritious and provide 25 percent of the daily RDA for many nutrients including protein, calcium, vitamin A, and vitamin D that children may not otherwise attain. In addition to providing essential nutrients at breakfast, Breakfast in the Classroom helps kids get into a healthy routine.

These days, children are increasingly out of shape, and consuming a less than healthful diet is a contributor. If we are to help kids make better choices—starting with choosing to have breakfast, especially a healthful one—they’ll be well on their way towards reaping the many educational and physical benefits of a well-balanced and healthful diet.

Learn more about Breakfast in the Classroom at

Also, watch this NY1 TV clip about this innovative program.

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Here are two delicious recipes--one for breakfast, and one for a tasty lunch or dinner-- from the brand new book, Hungry Girl 300 Under 300. This latest book by Lisa Lillien, star of the Hungry Girl tv show on The Cooking Channel, and creator of, is sure to be a best seller, and is likely to be a great tool to help you and your family prepare and eat smaller portions of great tasting food. Enjoy!

Super-Sized Berry-nana Oatmeal Parfait

PER SERVING (entire recipe): 285 calories, 4.5 g fat, 359 mg sodium, 54 g carbs, 6.5 g fiber, 21.5 g sugars, 9 g protein



1/3 cup old-fashioned oats

3/4 cup Unsweetened Vanilla Almond Breeze

1 no-calorie sweetener packet

1/8 tsp. cinnamon

1/8 tsp. vanilla extract

Dash salt


1/2 cup fat-free vanilla yogurt

1/2 cup sliced strawberries

1/2 banana, sliced


Combine all ingredients for oatmeal in a small nonstick pot on the stove. Add 3⁄4 cup water and mix well. Bring to a boil, and then reduce to a simmer. Cook for about 9 minutes, stirring often, until somewhat thick and creamy. (It will thicken more upon chilling.)

Allow to cool slightly. Transfer to a bowl, cover, and refrigerate until chilled, at least 1 1/2 hours.

Stir oatmeal thoroughly until uniform in texture. Spoon half of the oatmeal into a glass, and top with 1/4 cup yogurt, 1/4 cup sliced strawberries, and 1/4 sliced banana. Repeat with remaining oatmeal, yogurt, strawberries, and banana.

Serve and enjoy!


Sweet Coconut Crunch Shrimp

PER SERVING (1/4th of recipe, about 5 shrimp): 164 calories, 4.5 g fat, 266 mg sodium, 12 g carbs, 2 g fiber, 3.5 g sugars, 19.5 g protein


1/4 cup Fiber One Original bran cereal

1/3 cup shredded sweetened coconut

3 tbsp. panko breadcrumbs

1/4 tsp. chili powder

1/8 tsp. garlic powder

1/8 tsp. black pepper

Dash salt

12 oz. (about 20) raw large shrimp, peeled, tails removed, deveined

3 tbsp. fat-free liquid egg substitute


Preheat oven to 400 degrees.

Place cereal in a sealable plastic bag and, removing as much air as possible, seal. Using a meat mallet, carefully crush cereal through the bag. Add sweetened coconut, panko breadcrumbs, chili powder, garlic powder, black pepper, and salt to the bag; seal and shake to mix. Transfer mixture to a large plate and set aside.

Spray a large baking sheet with nonstick spray and set aside. Pat shrimp with paper towels to ensure they are completely dry.

Combine shrimp with egg substitute in a bowl and toss lightly to coat. One at a time, shake excess egg from shrimp and transfer to the coconut-crumb mixture, gently patting and flipping to coat. Evenly place coated shrimp on the baking sheet.

Bake in the oven until outsides are crispy and lightly browned and insides are cooked through, 10 - 12 minutes. Serve and enjoy!


Source: Reprinted with permission from Hungry Girl 300 Under 300: 300 Breakfast, Lunch, and Dinner Dishes Under 300 Calories.

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Here are my video tips to help you build a better breakfast no matter how little time you have!

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