Aloha! Here’s a fun tropical twist on an American classic. Best of all, it’s a cinch to prepare. This wholesome, flavorful breakfast consists of just eggs (protein), nonfat milk (calcium), and a touch of spice. Top with sliced bananas, fresh strawberries and blueberries for a super nutritious morning start!
Hawaiian bread is unique ‘treat’, but for a lower fat, higher fiber French toast, replace the Hawaiian bread with 10 slices of Orowheat® Double Fiber bread. Here’s the DV* comparison:
56 gm of Hawaiian bread (half of a 1″ center slice) =
- 200 calories
- 5 gm fat (8% DV)
- 3 gm saturated fat (16% DV)
- 30 mg cholesterol (10% DV)
- 160 mg sodium (6% DV)
- 2 gm dietary fiber (8% DV)
- 8 gm protein (16%)
57 gm of Double Fiber bread (1 1/2 slices) =
- 105 calories
- 1.5 gm fat (3% DV)
- 0 saturated fat (0% DV)
- 0 mg cholesterol (0% DV)
- 240 mg sodium (9% DV)
- 9 gm dietary fiber (36% DV)
- 6 gm protein (12%)
*Percent Daily Value (DV) is what one serving of this food provides based on the established nutritional recommendations of a 2,000-calorie diet for adults over the age of 18.
Print the Shopping List – Hawaiian French Toast
1. Slice bread crosswise into 1″ thick slices (if desired, cut longer slices into halves):
- King’s Hawaiian Sweet Bread, 7 slices
2. In a large mixing bowl, whisk together:
- 4 organic eggs or 1 cup liquid egg substitute
- 1 cup organic nonfat milk
- 1 1/4 tsp. sugar
- 1 tsp. cinnamon
- 1/2 tsp. vanilla
3. Heat non-stick griddle or large skillet on MEDIUM heat and mist:
- Organic canola oil cooking spray
4. Quickly dip slices (do not soak) in egg mixture and cook until golden brown on both sides.
5. Whisk the egg mixture between dipping to keep spices from settling to the bottom.
6. Top toast with:
- Powdered sugar
- Fresh fruit (bananas, fresh strawberries, and blueberries)
- Maple syrup
Makes 6 servings.
E ‘ai ka-ua!
THR Tip: By preparing the egg mixture the night before, you can pull this meal together in minutes in the morning. Use a large mixing bowl to vigorously whisk the egg mixture. Freeze extra servings.
To freeze: Cool freshly cooked French toast, then place slices between waxed paper, and freeze in an airtight container or ziplock bag. When ready to serve, allow toast to return to room temperature, and pop each slice in your toaster oven until heated through.
© 2009 Karen Owoc and The Health Reporter™. All Rights Reserved.
Karen Owoc
