Breakfast

 

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Quinoa Breakfast Bowl       492 cal

Ingredients

• 1 cup quinoa
• 4 large eggs
• 2 tablespoons olive oil
• kosher salt and black pepper
• 1 avocado, chopped
• 6 ounces smoked salmon
• fresh lemon juice, for serving
• sliced scallions, for serving

Directions

1. Cook the quinoa according to the package directions.
2. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the eggs and cook, covered, 2 to 4 minutes for slightly runny yolks. Season with ¼ teaspoon each salt and pepper.
3. Serve the quinoa topped with the fried eggs, avocado, and salmon, dividing evenly. Drizzle with the lemon juice and top with scallions.

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Cauliflower Hash
Ingredients
2 tablespoons olive oil 3/4 lb (350 g) cauliflower, chopped into small pieces 1 medium onion, diced 1/4 teaspoon smoked paprika 1/4 teaspoon salt 1/8 teaspoon black pepper 3 tablespoons water 1 large clove garlic, minced 2 teaspoons lemon juice 2 teaspoons minced fresh parsley leaves (for garnish) Fried eggs, for serving (optional)

Instructions

Heat the oil in a large skillet over medium-high heat; add the cauliflower and onion in an even layer and let it cook without stirring until it takes on a little color on the bottom, about 2 to 3 minutes. Give it a stir, then add the smoked paprika, salt, black pepper, and water. Cover the skillet and cook until the cauliflower is fork-tender but not mushy, and has taken on a golden color, about 3 to 5 minutes. Turn the heat down to low, add the garlic, and cook 2 minutes, stirring constantly. Stir in the lemon juice and cook until evaporated, about 30 seconds. Serve with the parsley sprinkled on top, and add a fried egg if you like. --------------------------------------------------------------------------------------------------------------------

Jumbo Chickpea Pancake

Vegan, gluten-free, grain-free, nut-free, oil-free, refined sugar-free, soy-freeThis dense and filling savoury chickpea pancake is packed with protein and fiber. Feel free to change up the mix-ins and toppings based on what you have in your fridge. To prevent it from sticking to the skillet, be sure to spray the skillet liberally with olive oil before pouring on the batter. Also, I suggest chopping the veggies finely so they cook faster.

Ingredients: 
1 green onion, finely chopped (about 1/4 cup)
1/4 cup finely chopped red pepper
1/2 cup chickpea flour (also known as garbanzo flour or besan)
1/4 teaspoon garlic powder
1/4 teaspoon fine grain sea salt
1/8 teaspoon freshly ground black pepper
1/4 teaspoon baking powder
pinch red pepper flakes (optional)
1/2 cup + 2 tablespoons water
For serving: salsa, avocado, hummus, cashew cream (optional)
Directions:

Prepare the vegetables and set aside. Preheat a 10-inch skillet over medium heat. In a small bowl, whisk together the chickpea flour, garlic powder, salt, pepper, baking powder, and optional red pepper flakes. Add the water and whisk well until no clumps remain. I like to whisk it for a good 15 seconds to create lots of air bubbles in the batter. Stir in the chopped vegetables. When the skillet is pre-heated (a drop of water should sizzle on the pan), spray it liberally with olive oil or other non stick cooking spray. Pour on all of the batter (if making 1 large pancake) and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide a pancake flipper/spatula under the pancake and it's firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes.

Serve on a large plate and top with your desired toppings. Leftovers can be wrapped up and placed in the fridge. Reheat on a skillet until warmed throughout.

 

Notes: 1) For the cashew cream, see this recipe. I added red pepper flakes into the blender to make it spicy. 2) You can make this recipe into 2 smaller pancakes if desired.
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Cinnamon and Coconut Pancakes

12 pancakes (3” in diameter):
2 large eggs
3 tablespoons full fat coconut milk
½ mashed ripe banana (about 2 tablespoons)
½ teaspoon apple cider vinegar
½ teaspoon vanilla extract
1½ tablespoons of Bob’s Red Mill organic coconut flour
½ teaspoon cinnamon
¼ teaspoon baking soda
1 small pinch of salt
ghee or coconut oil (for frying) Directions: 
I whisked the eggs, coconut milk, mashed banana, apple cider vinegar, and vanilla extract together until well combined.Then, in a separate bowl, I mixed together the rest of the ingredients (except for the ghee)……before whisking together the dry and wet ingredients just before cooking.
I heated a tablespoon of ghee over medium heat in a small cast iron skillet and added a tablespoon of batter to the pan.
As soon as bubbles formed on the surface (about 1½ minutes)……I flipped the flapjack over and let it cook for another 30 seconds or so on the other side.Repeat until done with the batter and enjoy!
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Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil     4 servings @ 223 cal

INGREDIENTS                                                           

• 2/3 cup plain Greek-style yogurt
• 1 garlic clove, halved
• Kosher salt
• 2 tablespoons unsalted butter, divided
• 2 tablespoons olive oil
• 3 tablespoons chopped leek (white and pale-green parts only)
• 2 tablespoons chopped scallion (white and pale-green parts only)
• 10 cups fresh spinach (10 ounces)
• 1 teaspoon fresh lemon juice
• 4 large eggs
• 1/4 teaspoon kirmizi biber (Turkish chili powder), or 1/4 teaspoon crushed red pepper flakes and a pinch of paprika
• 1 teaspoon chopped fresh oregano

PREPARATION

• Mix yogurt, garlic, and a pinch of salt in a small bowl. Set aside.
• Preheat oven to 300°. Melt 1 tablespoon butter with oil in a large heavy skillet over medium heat. Add leek and scallion; reduce heat to low. Cook until soft, about 10 minutes. Add spinach and lemon juice; season with salt. Increase heat to medium-high; cook, turning frequently, until wilted, 4–5 minutes.
• Transfer spinach mixture to 10" skillet, leaving any excess liquid behind. If using 2 smaller skillets, divide spinach mixture equally between skillets. Make 4 deep indentations in center of spinach in larger skillet or 2 indentations in each small skillet. Carefully break 1 egg into each hollow, taking care to keep yolks intact. Bake until egg whites are set, 10–15 minutes.
• Melt remaining 1 tablespoon butter in a small saucepan over medium-low heat. Add kirmizi biber and a pinch of salt and cook until butter starts to foam and browned bits form at bottom of pan, 1–2 minutes. Add oregano and cook for 30 seconds longer. Remove garlic halves from yogurt; discard. Spoon yogurt over spinach and eggs. Drizzle with spiced butter.

  Nutritional Information

  4 servings; 1 serving contains: Calories (kcal) 223.0 %Calories from Fat 64.1 Fat (g) 15.9 Saturated Fat (g) 4.9 Cholesterol (mg) 196.5 Carbohydrates (g) 10.3 Dietary Fiber (g) 3.4 Total Sugars (g) 2.4 Net Carbs (g) 6.9 Protein (g) 11.1 Sodium (mg) 172.7

21 Ideas For Energy-Boosting Breakfast Toasts

 

Breakfast 300 cal 

Apple-Cinnamon Oatmeal Pancakes

In a medium bowl, combine 1/4 cup steel-cut oats and 1/3 cup skim milk and let stand 5 minutes. Add 1/4 cup grated apple and 1 beaten egg. In small bowl, mix together 2 teaspoons wheat germ, 1/8 teaspoon cinnamon, and 1/4 cup plus 2 tablespoons whole-grain pancake mix. Slowly add dry ingredients to oat mixture. In a medium skillet, heat 2 teaspoons canola oil over medium heat. Add 1/4 of the batter and cook, flipping once, until pancake is lightly browned on both sides; repeat. Makes 4 small pancakes (2 servings). Serve with 1/3 cup nonfat Greek yogurt mixed with 1 teaspoon brown sugar.

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 Warm Honey Oats

Bring 1/2 to 3/4 cup water to a boil; add 1/4 cup oats and 1/2 cupchopped pear. Reduce heat and cook oats according to package directions. Top with 2 tablespoons ground flaxseeds, a dash ground ginger, and 2 teaspoons honey.




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Blueberry-Cornmeal Muffins

In a large bowl, mix together 3/4 cup all-purpose flour, 3/4 cup cornmeal, 3 tablespoons sugar, 1/2 teaspoon sea salt and 1 1/2 teaspoons baking soda. In another large bowl, mix together 3/4 cup fat-free buttermilk, 1/4 cup canola oil, 1/4 cup maple syrup, 2 teaspoons vanilla extract, 1 tablespoon lemon juice, 1 slightly beaten egg, 1/2 cup pecans, and 1/2 cup blueberries. Slowly add dry ingredients to wet ingredients and combine. Mist muffin pans with nonstick cooking spray. Pour batter into pans and bake at 350 degrees for 18 to 20 minutes. Makes 12 muffins. (Leftovers can be frozen.) Serve with 1/2 cup skim milk and 1 hard-boiled egg.
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Ham, Egg, and Cheese Sandwich

Toast a whole wheat English muffin. On one half, layer 1 slice lean uncured ham and 1 scrambled egg mixed with 1 tablespoon shredded American cheese and seasoned with salt and black pepper. Top with remaining muffin half and serve with 1/2 cup chopped melon.

PBJ Protein Oats

Ingredients
1/3 cup old-fashioned oats
2/3 cup water
1 serving vanilla protein powder
1/2 teaspoon vanilla bean paste or extract
1 tablespoon natural peanut butter
1 tablespoon natural jam or jelly
Directions
1. Combine oats and water in a small saucepan and bring to a boil.
2. Reduce heat and let oatmeal simmer until 90% of the water is absorbed.
3. Remove from heat and whisk in protein powder and vanilla.
4. Pour oatmeal into a bowl and top with peanut butter and jelly/jam.
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Pumpkin Pie Oatmeal

Ingredients
1/2 cup old-fashioned oats
1/2 cup skim milk
1 ripe banana, sliced
2 dashes cinnamon
1/4 cup pureed canned pumpkin
1 dash ground cloves
1 dash ground nutmeg
Handful frozen blueberries (optional)
Directions
1. Put the oats, milk, sliced banana, and cinnamon into a small pot on the stove.
2. Stir continuously over medium high heat for about 5 minutes, or until the mixture gets thick and creamy (and starts bubbling). Stir in the frozen blueberries now, if you like.
3. Turn down heat to medium low and add the canned pumpkin and a dash each of ground cloves and ground nutmeg.
4. Serve hot and enjoy!
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Blueberry Banana Oat Cakes

Ingredients
1 ripe banana, mashed
1/2 cup dry oats
1/4 cup brown sugar
1 teaspoon cinnamon
1/4 cup blueberries (frozen or fresh)
Dash of vanilla extract (optional)
1 tablespoon chia seeds (optional)
1 tablespoon coconut flakes (optional)
2 tablespoon cocoa powder (optional, for a chocolate banana cake)
Directions
1. Mash the banana.
2. Add everything else except the blueberries and stir.
3. Gently fold in the blueberries.
4. Spray a clean bowl with cooking spray and put the batter in it.
5. Microwave for 3 1/2 to 4 1/2 minutes.
6. Allow to cool for a couple of minutes before serving.
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Pumpkin Oats with Maple Syrup & Granola

Ingredients
2/3 cup water
1/3 cup unsweetened vanilla almond milk
1/3 cup oats
2 teaspoons chia seeds
Dash of cinnamon and pumpkin pie spice
1/2 teaspoon vanilla extract
1/2 mashed banana
1/3 cup pumpkin
2 tablespoons granola
1 teaspoon maple syrup
Directions
1. Bring water, milk, oats, chia seeds, spices, and vanilla extract to a boil.
2. Reduce heat, add banana and whip into oats. Cover and simmer on low, about 4-5 minutes.
3. Stir in pumpkin. Top with granola and maple syrup.
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Raspberry Cheesecake Oatmeal

Ingredients
1/2 cup old-fashioned oats
1/2 cup water, unsweetened almond milk, or skim milk
1/2 mashed medium banana
Splash of vanilla
2 tablespoons cream cheese (softened for 5 second in microwave)
1 teaspoon powdered sugar (more or less to taste)
Squeeze of lemon juice (optional)
1 tablespoon raspberry preserves
Directions
1. Preheat oven to 375 degrees. Combine oats, water or milk, banana, and vanilla and pour into nonstick sprayed baking dish.
2. Combine cream cheese, powdered sugar, and lemon juice. Put into plastic bag, snip off one end and squeeze into two horizontal lines on top of oatmeal. Put raspberry preserves in another plastic bag and squeeze two horizontal lines in between the cream cheese.
3. Drag knife up and down through lines to create a swirl. Bake for 20 minutes. Enjoy!
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Polenta Oats

Ingredients
1/3 cup rolled oats
1/3 cup water
1/3 cup milk
Salt and pepper to taste
1 tablespoon of cornmeal
1 egg, scrambled
1 1/2 cups baby spinach
3 tablespoons shredded cheddar cheese
Directions
1. Cook oats with cornmeal as directed.
2. Top with eggs and cheese. Serve on top of baby spinach.
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Carrot Cake Oatmeal

Ingredients
1 cup almond milk (or soy or rice milk)
1/2 teaspoon fresh lemon juice
2 tablespoons coconut milk cream
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
Pinch of kosher salt
1 large carrot, finely grated
1/2 cup regular oats
1 teaspoon pure vanilla extract
2 tablespoons crushed walnuts
2 tablespoons pure maple syrup
1 tablespoon coconut milk cream mixed with 1/2 teaspoon pure maple syrup
Shredded coconut, for garnish
Cinnamon, for garnish
Raisins, for garnish
Directions
1. In a medium-size pot over medium heat, add almond milk, lemon juice, and coconut milk cream. Stir well. Add in your spices and salt. Stir again until mixed.
2. Stir in grated carrots and oats. Adjust heat if necessary or bring heat to low if it starts to boil. Cook for about 8 minutes, stirring frequently. When the mixture has thickened up, stir in the vanilla extract, 1 tablespoon crushed walnuts, and maple syrup. Remove from heat and pour into a bowl.
3. Top with remaining crushed walnuts and 1 teaspoon of shredded coconut. Prepare your coconut milk cream + maple syrup mixture and drizzle it over top. Sprinkle with cinnamon and raisins for garnish.
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