Apricot danish french toast: Try this healthy breakfast on a cold sunday morning - Lighter & Leaner - Review

Muscle & Fitness/Hers, Feb-March, 2002 by Lisa Carruthers

making one of my favorite childhood breakfast foods into a healthier alternative was a big challenge! The key was to maintain the sweetness of the maple syrup without compromising nutrition. The completed recipe makeover presented here doesn't use any maple syrup but still tastes rich and sweet enough to be part of a relaxed Sunday-morning breakfast or brunch.

Let me start at the beginning. I chose to use whole-wheat bread because of the obvious benefits of the fiber and some B vitamins. Whole wheat also stands up to the soaking it receives in the egg-substitute mixture. If you don't care for whole-wheat bread, sourdough is a good alternative because it's also sturdy and naturally low in fat.

Eggs are a standard part of any french toast recipe, and replacing them with liquid egg substitute is an easy way to lighten it up. I often cook with liquid egg substitute because it's basically colored egg whites, with no fat and no cholesterol. It's also a good source of protein and very easy to use. I add milk to the eggs primarily because my mother always did, but it also adds some protein and a little calcium to the dish.

It took me a while to finally decide on a filling; it needed to be something that didn't leak out during cooking or add too much moisture to the bread. For taste inspiration, I tried to think of the most decadent breakfast foods, and cheese danish came to mind. Ricotta cheese and jam can be combined to create a filling that closely resembles the richness and flavor of traditional cheese danish, and it eliminates the need for the butter and syrup that generally top french toast. The ricotta also boosts the protein and calcium amounts a little.

Many jams are available now that don't add a lot of extra sugar; your flavor choice is purely individual. I used apricot for this recipe, but you may wish to try strawberry or raspberry instead. The jam offers a touch of sweetness; powdered sugar adds to that but is cut by the lemon juice, which gives it a little punch and contributes Vitamin C. Unless you're allergic to lemon, I don't recommend skipping the fresh lemon juice.

Even though french toast is a food often reserved for the weekends, we typically don't want to spend most of the morning in the kitchen. With this simple recipe, you'll be settled down to eat before you know it. I suggest serving this dish with a citrus fruit salad and soy bacon to make a complete breakfast feast. An added benefit of this recipe is that clean-up is a little easier if you don't get to the dishes right away; no stuck-on syrup!

Lisa carruthers, RD, is a nutritionist in Westlake Village, California. She has a bachelor's degree in nutrition from San Diego State University and a master's in nutrition from California State University, Northridge. You can reach her at 818-880-4929.

RELATED ARTICLE: * LIGHTER & LEANER FRENCH TOAST

1/3 cup low-rat ricotta cheese

1 1/4 tsp. vanilla extract, divided

2 tsp. powdered sugar, divided

1/4 cup liquid egg substitute

1/4 cup fat-free milk

4 slices whole-wheat bread

4 tsp. "all fruit" apricot jam, divided

1 tsp, light margarine

juice from half a lemon

In a small bowl, mix ricotta cheese, 1/4 tsp. vanilla and 1 tsp. powdered sugar; set aside. In a separate wide-mouthed bowl, combine egg substitute, 1 tsp. vanilla and milk; set aside, Lay single slices of bread on a flat surface, then spread 2 tsp, jam on each of two slices. Make sure the jam is evenly spread to the edges. Spread equal amounts of ricotta cheese mixture onto each of the remaining two slices of bread. Spread evenly and to the edges. Lightly press a jam slice with a cheese slice so the Fillings press together. Dip each sand wich in the egg mixture until the bread is completely submersed Heat margarine in a skillet, then grill sandwiches until golden brown on both sides. Slice each sandwich diagonally. Sprinkle or sift 1/2 tsp. powdered sugar on top of each, then drizzle with lemon juice. Makes two servings. Per serving: 277 calories, 16 g protein, 42 g carbohydrate, 5 g fat, 2.5 g fiber.