Breakfasts

This nourishing breakfast bowl is gluten free, packed with protein, and very customizable! Add additional spices, nut butters, coconut flakes, cooked oats, or additional fruit, nuts or seeds to make this nourishing breakfast work for you.

Yield: 4 servings

Ingredients:

1/2 cup quinoa, cooked (see cinnamon quinoa recipe below)
½ cup yogurt, plain
¼ cup granola (or chopped nuts)
½ cup fruit, sliced or chopped

Optional add-ins:

1 Tbsp seeds, toasted (chia, pumpkin, sunflower)
1 Tbsp coconut flakes, unsweetened
¼ cup oats, cooked
1 Tbsp maple syrup or honey

Instructions:

1. To make the cinnamon quinoa: add ½ cup quinoa (rinsed), 1 cup water, and 1 cinnamon stick to small pot. Bring to a boil, reduce heat to medium. Cover and allow quinoa to simmer until liquid is absorbed (15-17 minutes). Remove from heat. Add ½ cup milk of choice. Fluff with a fork. Refrigerate leftovers.
2. Using a spoon, layer 1 cup cooked quinoa into one side of a cereal bowl. Add ½ cup yogurt to other half. Top mixture with ¼ cup granola and ½ cup sliced fruit. If desired, add any combination of additional add-ons. Serve immediately. Cover leftovers and refrigerate for up to 3 days.

Nutrition facts:

Calories 326 | Total Fat 5g | Saturated Fat 2g | Mono-saturated Fat 3g | Cholesterol 10mg | Sodium 118mg | Total Carbohydrates 34g | Dietary Fiber 6g | Added Sugars 2g | Protein 16g

A “scromblet” is a less structured take on a standard omelet. This version is a great way to add more veggies to your day.

Yield: 2 servings

Ingredients:

3 eggs
1 tsp water
1/8 tsp salt, Kosher
1/8 tsp black pepper, ground
1 T fresh herbs, minced (rosemary, thyme, parsley)
1 tsp Salt Free Creole Seasoning (see recipe)
1 tsp olive oil
¼ small yellow or red onion, minced
1 cup zucchini, half moons
1 T cheddar cheese, shredded

Instructions:

1. Gather all the ingredients and equipment
2. In a medium bowl, whisk eggs. Add water, salt, pepper, herbs, and creole seasoning. Stir until combined. Set aside.
3. Heat a medium saute pan on medium high heat. Add oil to pan. Add onion, saute for 2 minutes. Add zucchini and cook for 3-4 additional minutes, or until tender.
4. Add eggs. After 1 minute, fold eggs with a heat-resistant spatula. Continue gently folding until eggs are nearly set. Don’t overstir!
5. Turn off heat. Top egg mixture with shredded cheese. Cover pan and allow to set for ~1 minute or until cheese is melted. Serve immediately.

Variations: Mix and match vegetables (broccoli, mushrooms, tomatoes, peppers of all kinds, dark leafy greens such as kale or spinach, etc.). Experiment with different cheeses (Parmesan, feta, etc.). Serve as a breakfast burrito with heated corn tortillas, cilantro, shredded cooked white or sweet potatoes, avocado, salsa, chilies, etc.

Nutrition Facts:

Calories 160 | Calories from Fat 90 | Total Fat 10g | Saturated Fat 2g | Mono-saturated Fat 0g | Cholesterol 285mg | Sodium 280mg | Total Carbohydrates 3g | Dietary Fiber 2g | Added Sugar 0g | Protein 12g | Vitamin A 6% | Calcium 2% | Vitamin C 20%

This frittata is filled with colorful vegetables and classic Italian flavors. Cooked in a cast iron skillet or oven safe casserole dish, it makes a great addition to any Easter breakfast or brunch.

Yield: 6 servings

Ingredients:

12 each eggs
3 T Low-fat or skim milk
1 cup, divided parmesan cheese
¼ cup + 1 T basil (fresh), cut into ribbons
½ tsp salt
½ tsp ground black pepper
2 tsp olive oil
1 T Italian seasoning
½ tsp paprika
½ each medium yellow onion, chopped
8 oz. baby bella mushrooms, sliced
1 each red bell pepper, diced
3 cloves garlic, minced

Instructions:

1. Gather all ingredients and equipment. Preheat the oven to 425 degrees Fahrenheit.
2. Crack eggs into a large mixing bowl. Using a whisk, beat eggs and milk until thoroughly mixed. Stir in ½ cup parmesan cheese, ¼ cup basil, salt, and ground black pepper.
3. Heat the oil in a large cast iron skillet over medium heat. Toast Italian seasoning and paprika in oil for one minute or until fragrant. Add the onions and mushrooms and cook until the excess mushroom water starts to evaporate, about 5 minutes. Add the bell pepper and cook until additional water evaporates, about 3 to 5 additional minutes.
4. Once the vegetable mixture starts to brown, add the garlic and cook for 1 additional minute until fragrant.
5. Whisk the egg mixture one more time to ensure even distribution of ingredients. Leaving the skillet on the burner, turn off the stove and pour the egg mixture evenly over the cooked vegetables. Sprinkle the remaining ½ cup parmesan cheese over the top.
6. Allow the eggs to slightly cook in the skillet for about 1 minute, until the edges start to firm up. Then, place the skillet into the oven. Bake for 8 to 12 minutes. The frittata is done when the eggs appear puffy and slightly jiggly upon gently shaking the pan.
7. Allow the frittata to cool on a cooling rack for about 5 minutes. Garnish with remaining 1 Tbsp basil. Slice into 6 wedges and serve.

Nutrition Facts:

Calories 228 | Fiber 1.2g | Carbohydrates 7g | Sodium 552mg

Looking for a simple, inexpensive breakfast? This quick recipe packed with protein and quality fat from avocado and has an abundant amount of nutrients such as: Vitamin K, folate, Vitamin C, and potassium.

Yield: 3 servings

Ingredients:

3 hash brown patties (frozen)
3 large eggs
1 medium avocado
1 tsp. olive oil (or preferred cooking oil)
To taste: salt and pepper

Instructions:

1. Cook hash brown patties in a toaster oven each side for about 7 minutes (according to package directions).
2. Heat large skillet over medium heat, add oil.
3. Crack egg into skillet and flip after about 1-2 minutes
4. Once hash brown is done cooking, mash avocado and layer egg on top. Enjoy!

Nutrition facts (per serving):

Calories 270 | Fat 3g | Carbohydrates 20g | Fiber 4g | Sodium 180mg

Yield: 12 muffins

Ingredients:

1 cup cooked (1/3 cup dry) brown lentils
1/2 cup (~2 medium bananas) banana, ripe, mashed
4 oz. / 125 mL / ~1/2 cup applesauce, unsweetened
2 tablespoons olive oil
1 large egg
2 tablespoons maple syrup
1 teaspoon vanilla extract
2 teaspoons apple cider vinegar
1 1/4 cup / 175 g whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon, ground
1/4 teaspoon salt

Instructions:

1. Gather equipment and supplies. Pre-heat oven to 350 degrees F. Grease muffin tins or use baking liners for standard muffin tin (twelve muffins).
2. In a blender or food processor, combine wet ingredients (cooked lentils, banana, applesauce, oil, egg, maple syrup, vanilla, and vinegar). Blend on medium setting until lentils are processed and mixture is smooth. Set aside.
3. In a large bowl, combine dry ingredients: flour, baking powder, baking soda, cinnamon, and salt. Mix till well blended.
4. Using a scraper, add lentil mixture to flour mixture. Stir just until combined (do not overmix!).
5. Divide mixture evenly into prepared muffin cups.
6. Bake muffins in pre-heated oven for 20-23 minutes, or until lightly browned and a toothpick inserted into muffin comes out clean.
7. Allow muffins to cool in tin for at least 5 minutes. Transfer to cooling rack, allow to cool completely. Store any leftovers in an airtight container in refrigerator or freezer.

Variations:

Gluten-free: replace whole wheat flour with 1 cup 1:1 baking flour and ¼ cup almond or oat flour for a gluten free muffin.

No banana? Try canned pumpkin, mashed sweet potato, carrot puree, or finely shredded zucchini instead.

Mix-ins: Chopped nuts, dark chocolate chips, shredded carrots, blueberries, or diced dried fruit are all complementary additions.

You won’t believe how delicious this healthy, quick and easy pudding is. Perfect for the whole family. Garnish with a few seeds for a little crunch.

Yield: 4 one cup servings

Ingredients:
1 cup milk (any)
4 cups mango, cut into chunks
1 large banana, ripe, mashed
½ cup Chia seeds, whole
1/8 tsp. salt, kosher

Optional topping ideas: Additional mango slices, other sliced fruit (such as kiwi or strawberries, chopped mint, granola, yogurt, chia or other seeds

Instructions:

1. In a blender or food processor, add all ingredients (except garnish). Blend until well combined.
2. If desired, divide mixture evenly into 4 jars/bowls (about ¾ cup each). Store in fridge overnight or until mixture reaches pudding like consistency. Add any garnish desired.

Calories 190 | Carbohydrates 26g | Protein 7g | Sodium 95mg | Fiber 7g | Calcium 220mg

This recipe is a wonderful way to use leftover sweet potatoes! With applesauce replacing half the fat normally used, these muffins have reduced calories, fat, and cholesterol with increased amounts of dietary fiber.

Yield: 12 muffins

Ingredients:

1 cup whole wheat flour (or oat flour)
½ cup quick oats
1 tsp. baking powder
½ tsp. salt
1 tsp. Fall Holiday Spice Blend
1 ½ cups sweet potato, cooked, mashed (or canned pumpkin)
1/3 cup maple syrup (or honey)
1 each egg, beaten
1 tsp. vanilla extract
½ cup (4 oz) applesauce, unsweetened
½ cup milk

Instructions:

1. Gather all equipment and ingredients. Preheat oven to 400 degrees F. Grease muffin tins (or use liners).
2. In a medium bowl, mix the flour, baking powder, and salt.
3. In a separate medium bowl, combine sweet potato, maple syrup, egg, extract, applesauce, and milk.
4. Add half the dry ingredients into sweet potato mixture, stir just until combined, then add second half of mixture, again being careful to only mix until combined (overmixing will result in a shiny dough and flat muffins).
5. Using a spoon, divide the batter evenly among the cups (don’t fill more than 2/3s full).
6. For full size muffins: Bake for 25-30 minutes, (12-15 minutes for mini muffins), or until a wooden tester comes out clean. Let cool in the pan on a rack for 5 minutes before removing. Serve warm or at room temperature.

Fall Holiday Spice Blend:

½ cup ground cinnamon + any combination of the following: 1 teaspoon ground cloves, 2 tablespoons ground cardamom, 1 tablespoon ground star anise, 2 tablespoons ground nutmeg, 1 tablespoon ground ginger, 1 teaspoon ground allspice.

Note: This recipe is a great way to use leftover baked or roasted sweet potatoes. To make your own, prick 1-2 medium sweet potatoes (or yams) all over and bake in 350 degree oven for 45 minutes to 1 hour or until tender. Allow to cool, then scoop out insides and gently mash.

To freeze: Allow to cool completely. Place in airtight freezer bag or container, using wax or freezer paper if layering. Label with date. Will freeze for up to 3 months. Defrost in microwave by wrapping in paper towel and heating for 45 seconds to 1 minute or defrosting on counter.

Nutrition Facts (per serving):

Calories 131 | Total Fat 2g | Saturated Fat 1g | Trans Fat 0g | Cholesterol 17mg | Sodium 171mg | Potassium 251mg | Total Carb 12g | Dietary Fiber 3g | Protein 3g | Vitamin A 120% | Vitamin C 4% | Calcium 6% | Iron 4%

You won’t believe how delicious this healthy, quick and easy pudding is. Perfect for the whole family. Garnish with additional sliced bananas or berries if desired.

Yield: 4 servings

Ingredients:

¼ cup cocoa powder, unsweetened
2 T maple syrup (or honey)
1 large banana, ripe
1 ½ cups almond milk, unsweetened (or any milk desired)
½ cup chia seeds

Instructions:

1. In a blender or food processor, add all ingredients. Blend until well combined. Store in fridge overnight until mixture reaches pudding like consistency. Enjoy!

Nutrition facts:

Calories 205 | Carbohydrates 22g | Protein 4g | Sodium 95 mg | Fiber 7g | Calcium 220 mg

Commercial granola can be a hidden source of extra added sugar and few whole grains. This quick and simple gluten-free version is an excellent source of ALA omega 3-fatty acids, protein, and dietary fiber. Enjoy with your favorite yogurt, as a topper for oatmeal, or as an anytime snack.

Yield: 10 servings

Ingredients:

2 T olive oil
½ cup maple syrup or honey
½ teaspoon ground cinnamon
½ cup chia seeds or pepitas
3 cups old-fashioned rolled oats
1 cup sliced almonds or other chopped nuts
1 cup golden raisins or other dried, chopped fruit

Instructions:

1. Preheat the oven to 300°F and line a baking sheet with parchment paper.
2. Whisk together oil, maple syrup, cinnamon, and a pinch of salt in a large bowl.
3. Add oats and sliced almonds to the bowl and stir until well coated.
4. Bake for 25-35 minutes or until golden brown, stirring halfway through.
5. After removing the sheet from the oven, add the fruit to the pan, tamp down to ensure the granola sticks together, and let cool. Once cooled, store granola in an airtight container at room temperature.

Nutrition Facts (per ¼ cup serving):

Calories 115 | Carbohydrates 8g | Fiber 4g | Protein 4g

You won’t believe how delicious this healthy, quick and easy pudding is. Perfect for the whole family. Garnish with pumpkin seeds for a little crunch.

Yield: 4 one cup servings

Ingredients:

1 cup milk (any)
1 cup pumpkin puree
1 large banana, ripe, mashed
½ cup chia seeds
1 tsp. pumpkin pie spice (or cinnamon)
¼ cup maple syrup
1 tsp. vanilla extract
Garnish: yogurt whipped cream, roasted pumpkin seeds, chocolate chips, crushed graham crackers, and/or additional spice

Instructions:

1. In a blender or food processor, add all ingredients (except garnish). Blend until well combined.
2. If desired, divide mixture evenly into 4 jars/bowls (about ¾ cup each). Store in fridge overnight or until mixture reaches pudding like consistency. Add any garnish desired.

Calories 190 | Carbohydrates 26g | Protein 7g | Sodium 95mg | Fiber 7g | Calcium 220mg

These simple breakfast cookies are high in fiber and a great way to utilize these two common kitchen ingredients. Don’t have bananas? You can substitute mashed apple or applesauce!

Ingredients:

1 cup quick oats
2 bananas, ripe, peeled

Instructions:

1. Preheat oven to 350 F.
2. In a medium mixing bowl, combine oats and mashed banana. If desired, add additional mix-ins (see below for suggestions)
3. Drop heaping tablespoons of mixture onto cookie sheet, spread 2 inches apart.
4. Bake for 10-12 minutes until brown around edges.
5. Enjoy now or freeze for future breakfasts!

Additional mix-in suggestions:

• Nuts or nut butter (add ½ cup chopped almonds, pecans, or walnuts)
• Coconut (add ½ cup toasted, shredded coconut)
• Dark chocolate chips or dried fruit (add ½ cup)
• Chia or ground flax seed (add 1 tablespoon of your favorite seeds)

These easy-to-make energy bars are not only loaded with fiber, protein, and antioxidants, they are also delicious. Perfect for an after workout pick me up, quick breakfast, or anytime snack.

Yield: 10 bars

Ingredients:

1 ½ cups rolled oats
½ cup unsweetened dried cranberries
2 T chia seeds
½ cup unsweetened coconut (toasted, if desired)
½ cup chopped almonds (toasted, if desired)
¾ cup honey
½ cup peanut butter

Instructions:

1. Spray 8x8 inch baking pan with non-stick spray (or line with parchment paper)
2. Place all dry ingredients in a large bowl and stir together (if toasting the coconut and almonds, do this while the nuts and coconut are in the oven).
3. In a microwave-safe bowl, stir together the honey and peanut butter. Heat in the microwave for 30 seconds or until honey melts for easier mixing with dry ingredients. Stir into dry ingredients.
4. Transfer mixture into prepared 8x8 pan. Using hands or spatula, press down and smooth until even.
5. Refrigerate till firm (about 2-3 hours). Cut into 10 squares. Bars will keep up to one week stored in the refrigerator.

Tip: This recipe is simple to modify based on your tastes and what you have on hand. Substitute different nut butters, dried fruit, and/or nuts, or add dark chocolate pieces for a “sometimes” treat.

Nutrition Facts:

Calories 185 | Fat 6g | Carbohydrate 22g | Protein 6g | Sodium 110 g