Healthy eating doesn’t mean you have to cut out breakfast favorites. Making French toast, waffles, and pancakes using whole grains reduces your intake of refined carbohydrates and gives you a boost of dietary fiber. Fresh fruit makes a delicious substitute for high-sugar toppings like syrup.

Yield: 2 servings

Preparation time: 15 minutes

Cook time: 5 minutes

Ingredients

• 1 large whole egg
• 1 large egg white
• ¹/₄ cup skim milk
• ¹/₂ tsp honey
• ¹/₄ tsp ground cinnamon
• ¹/₃ cup almond meal
• 4 slices whole-grain bread
• ²/₃ cups fresh blueberries

Directions

1. In a large shallow pan, whisk together the egg, egg white, milk, honey, and cinnamon. Place the almond meal in a separate shallow bowl.
2. Spray a large skillet with non-stick cooking spray and heat over medium-high. Dip each slice of bread into the egg mixture, turning to coat. Next, dip it into the almond meal to coat lightly. Alternatively, you can sprinkle the almond meal over the egg-dipped bread slices.
3. Place the bread slices in the skillet and cook for about 2 minutes on each side, until the French toast is browned.
4. Place two slices on each serving plate and top with ¹/₃ cup of blueberries.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.