Day 5 – Breakfast

Orange Pancakes with Raspberry Cream, Blueberry Smoothie, and Coffee

Orange Pancakes

Serving – 3 pancakes1/4 cup Pancake Mix $0.10
3 tablespoons orange juice $0.17
1 tablespoon yogurt – $0.07
1/2 teaspoon vegetable oil $0.01
1/4 – 1/2 tsp grated orange rind*
1 teaspoon butter (or cooking spray) $).04
1 tablespoon raspberry whipped cream

Total for recipe – $0.45 per serving
Calories: 365 Fat: 20.3 Protein: 5.25  

If using cooking spray instead of butter (I don’t and further tallies will reflect that. If you do, you’re a better person than I am.)

Total for recipe – $0.45 per serving
Calories: 322 Fat: 16.3 Protein: 5.25  

Heat pan on medium low heat.
Gently mix orange, orange rind, and oil with mix, thinning with extra orange juice as necessary (or seltzer water for a fluffier pancake).
Melt butter in pan or spray with cooking spray.
Ladle onto pan.
When the surface is bubbled, and the undersides are brown, about 1-2 minutes, flip. Cook other side for 30 seconds.
If you still have Raspberry Cream from yesterday, use that. If not –

Measure 1 Tablespoon1 cream into a bowl.
Use a wire whisk to beat it into shape. I know, it seems ridiculous to whip this little an amount. It’s not. It’s portion control, and it takes about a commercial break to get it going.
Sprinkle some sugar in the cream and add one frozen raspberry microwaved for 15 seconds and cooled, (another rare use for the microwave).
Continue to whip that until fluffy.

*price included in fresh orange below

Blueberry Smoothie

Servings – 1 smoothie @ 8 ounces

2 oz yogurt $0.26
1 cup frozen blueberries $0.88*
1/2 banana $0.11

Total for recipe – $1.25 per serving
Calories: 189 Fat: 1.1 Protein: 4

Put all ingredients in food processor or blender. Blend until mixed.
Cut up other half of banana and freeze for the next smoothie.

*I buy them at Trader Joes or the WF generic brand. They’re significantly cheaper than Dole. Strawberries are much cheaper and also full of anti-oxidant packed sweet berry goodness. They seem to have less seeds too.


Servings 1

Total for recipe – $1.08
Calories: 86 Fat: .2 Protein: 2

Use a paring knife to take off the orange peel and then cut into slices.

Here’s why Oranges are worth the price tag.


Servings 1 cup

Total for recipe – $0.42
Calories: 5 Fat: 3 Protein: 0


Totals for meal

Total for recipe – $3.22
Calories: 695*
Fat: 24.6 (32%)
Protein: 10.25 (06%)

*I know this seems like a lot, and it is, but it keeps me full until lunch. If you want to cut the calories/fat, make it with cooking spray and garnish pancakes with 1/2 tablespoon honey instead of whipped cream. Those totals would be Calories 629 fat 14.8 protein 10.25

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