It's thick enough to spread, has a nice tang and contains only seven grams of fat per ounce, only two more than light cream cheese. Occasionally, I'll mix in some toasted and ground cumin. Look for Lebna in Middle Eastern markets. It contains one gram of fat per tablespoon. Whether using low-fat cream cheese, ricotta or cottage cheese, fold in lots of finely chopped vegetables, such as cucumber, tomato and onion to bulk up the spread and lessen the overall fat used.
Fresh fruit is essential for breakfast.
Bananas that have turned black and other fruit that has passed its prime are candidates for smoothies. Put a banana or two in a blender or food processor with orange juice or some other juice and whir. I add a teaspoon of vitamin C crystals and occasionally some honey. Make the filling, not the eggs, the most important part of the egg dish. I'm very fond of the Italian frittatas and Spanish tortillas.