Blueberry Cheesecake-Stuffed French Toast Casserole

This hearty breakfast casserole, stuffed with blueberry cheesecake filling (yes, that's the clean version) is sinful to be sure, but only - believe it - 285 calories!

Photo: Jodi Pudge

By Julie O'Hara

Serves: 10
Hands-on time: 40 minutes
Total time: 1 hour, 10 minutes

INGREDIENTS:

• Olive oil cooking spray
• 13 to 14 slices whole-wheat sandwich bread, crusts removed
• 1 cup low-fat ricotta cheese
• 1/2 cup 1/3-less-fat plain cream cheese (TRY: Neufchatel 1/3 Less Fat Cream Cheese)
• 4 large eggs, divided
• 5 tbsp organic evaporated cane juice, divided
• 1 3/4 cups fresh blueberries
• 1 cup 2% milk
• 2 egg whites
• 2 tsp pure vanilla extract
• 1 tsp ground cinnamon
• 1/4 tsp sea salt
• 1/4 cup sliced unsalted almonds

BLUEBERRY SAUCE:

• 2 1/4 cups fresh blueberries
• 1/4 cup organic evaporated cane juice

INSTRUCTIONS:

1. Preheat oven to 350°F. Coat a 9 x 13-inch baking dish with cooking spray. Place half of bread in bottom of dish, trimming as necessary to fit in a snug single layer.
2. In a food processor (or with a blender or electric mixer), combine ricotta, cream cheese, 1 whole egg and 2 tbsp cane juice. Process until smooth. Pour mixture over bread layer and spread to coat evenly. Top with blueberries. Cover with remaining bread, trimming to fit in a single layer.
3. In a large bowl, whisk remaining 3 whole eggs, 1 tbsp cane juice, milk, egg whites, vanilla, cinnamon and salt. Pour evenly over bread. Place almonds in a zip-top bag and lightly crush with a rolling pin. Add remaining 2 tbsp cane juice and shake to combine. Sprinkle over bread. Cover with foil and bake in center of oven for 25 minutes. Uncover and bake for an additional 10 minutes, until center is slightly puffed and set (filling will remain creamy). Then broil for 2 to 3 minutes, until top is slightly browned. Remove from oven and let cool for 10 minutes.
4. Prepare blueberry sauce: In a medium saucepan, combine blueberries, 1/2 cup water and cane juice. Bring to a boil, then reduce heat to low and simmer, uncovered and stirring often, until berries begin to burst and liquid thickens slightly, about 10 minutes. Divide French toast into 10 portions and top each with 3 tbsp blueberry sauce.

NOTE: Don’t be tempted to add all of the cane juice at once – spacing it out in 3 separate additions ensures the whole dish will be sweetened throughout.

TIP: If you want a head start, prepare this recipe until Step Two, then cover and refrigerate overnight. Simply continue with Step Three when you’re ready to bake.

Nutrients per serving (3 x 4-inch square French Toast Casserole, 3 tbsp Blueberry Sauce): Calories: 285, Total Fat: 9 g, Sat. Fat: 4 g, Carbs: 39 g, Fiber: 4 g, Sugars: 22 g, Protein: 13 g, Sodium: 378 mg, Cholesterol: 101 m
g

Pita Paninis with Tuna, Sprouts, Zucchini and Avocado Cream

These loaded paninis, or "little breads" in Italian, don't require a panini press - a toaster oven and a quick press with your hand works too. Alternatively, you can heat the pitas on a grill pan with another pan over top for pressure to get those signature grill marks. With Clean Eating, the options are endless!

Photo: Yvonne Duivenvoorden

By Diane Welland MS, RD

Serves: 4
Hands-on time: 20 minutes
Total time: 20 minutes

INGREDIENTS:

• 1 avocado, halved, pitted and peeled
• 1 clove garlic, minced
• Juice 1/2 lemon (about 4 tsp)
• 2 6.4-oz pouches cooked tuna in water
• 4 whole-wheat pitas (each 6 inches in diameter), halved and pockets opened
• 4 oz alfalfa sprouts
• 1 zucchini, thinly sliced into rounds
• 1 Roma tomato, thinly sliced into rounds

INSTRUCTIONS:

1. Prepare Avocado Cream: In a medium bowl, add avocado, garlic and lemon juice. Mash with a fork and mix well. Set aside.
2. Divide tuna evenly among pita halves, then top with equal amounts of sprouts, zucchini and tomato. Finish by spreading 1 1/2 tbsp Avocado Cream in each half.
3. Toast pita halves in a toaster oven for 3 minutes, until cut edges are just beginning to brown. (Alternatively, you can place pita halves on a baking sheet and bake in a 350°F oven for 8 minutes or until edges are just beginning to brown.) Place a clean, dry washcloth on top of each hot pita half and press down gently with your hand, making sure to apply even, smooth pressure so paninis are compressed instead of smashed. Serve immediately.

Nutrients per 2 filled pita halves (3 tbsp Avocado Cream, 1/4 tomato, 1/4 zucchini, 1 oz sprouts, 1 pita, 3 oz tuna): Calories: 378, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 2 g, Omega-3s: 410 mg, Omega-6s: 1,620 mg, Carbs: 43 g, Fiber: 10 g, Sugars: 2 g, Protein: 27 g, Sodium: 410 mg, Cholesterol: 27 mg

Nutritional Bonus: Sprouted seeds, beans, nuts and grains are nutritional powerhouses. The sprouting process breaks down phytic acid, an anti-nutrient that normally binds with minerals such as iron and calcium, and prevents their absorption. Cooking, soaking and marinating foods can also reduce phytic acid to some degree.