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Posts tagged ‘healthy breakfast’

Recipe of the Week: Make-Ahead Mini Frittatas

I admit, I’m not a meal-prep-for-the-entire-week-on-Sunday type of person. But, I do like to cook a few dinners ahead of time when I can. This week I mixed up my meal prep by making these simple, versatile, frittatas to help up my breakfast game. Some mornings I have time for a quick breakfast, and the other days lunchboxes are zipped into backpacks as we’re walking out the door. These frittatas add satisfying protein and a few extra veggies into my morning to help keep me full until lunch. One of my favorite parts about this recipe is the endless number of flavor combinations!

Make-Ahead Mini Frittatas (makes 9 frittatas)

Ingredients

6 large eggs

1/3 cup milk (or non-dairy milk)

2/3 cup grated cheese (I used cheddar)

3/4 teaspoon salt

1/4 teaspoon pepper

1 cup of your preferred combo of fillings (spinach, broccoli, bell peppers, tomatoes, mushrooms, onions, scallions)

Fresh herbs that complement your vegetable flavors – chives, basil, parsley, cilantro, etc.

 

Preparation

1. Preheat oven to 325 degrees.

2. Spray muffin tin with cooking spray

3. Whisk together the eggs, milk, cheese, salt and pepper in a large bowl.

4. Divide vegetables and herbs equally among the muffin tins and pour in the egg mixture. Do not fill all the way to the top as the frittatas will rise during cooking.

5. Bake for 25 minutes or until set. Let cool for a few minutes in the pan and then remove to a wire rack.

The frittatas will keep up to three days in the fridge and can also be frozen up to 1 month. To reheat, wrap in a paper towel and microwave for 30-60 seconds.

To make a vegan version use a non-dairy milk and omit the cheese.

Breakfast in 5

 

 

 

 

 

 

 

 

 

5 simple breakfast ideas that can be in your mouth in 5 minutes or less (unless you are a new mom, in which case there will be a future post for you).

1. Toasted frozen homemade waffles topped with almond butter and berries or raisins

2. Berry Blast smoothie – strawberries, blueberries, blackberries and raspberries (fresh or frozen), plain yogurt, and a little skim milk, blended until smooth. Think about adding a banana or a splash of citrus juice to brighten  the flavors.

3. Yogurt, granola, fresh diced apples, raisins and crushed almonds

4. Fresh fruit diced or sliced paired with low-fat cottage cheese or with cheddar cheese and walnuts

5. Whole wheat toast with unsalted butter, a sliced hard boiled egg or 2 slices of smoked salmon, sliced avocado and a pinch of sea salt

Breakfast in 10

I will be the first to admit that my breakfast routine is in a serious rut. I fall prey as easily as the next person to the “I don’t have time to cook and/or eat something before I go to work” excuse, or “no time to eat once I’m at the office” excuse or any of the other excuses out there. But, it’s past time for a change and I’m ready to commit. If you can squeeze 10 extra minutes into your morning, these breakfasts will help give your day the jump start it needs (no caffeine required)

Tomato Avocado Toast

Toast a slice of bread (my husband’s homemade bread, pictured, works for me!) and top with ~1/8 of an avocado (mashed), chopped tomatoes and a pinch of salt and pepper.

Breakfast Burrito

Ingredients: 1 multigrain tortilla, 2 eggs, shredded cheese, salsa or chopped tomatoes and an avocado.

Directions: 1. Heat a non-stick pan and cook eggs flat like an omelet, whites only if desired. 2. Place the tortilla on a plate, cut the eggs in half and place on the tortilla. 3. Top with shredded cheese, salsa or chopped tomatoes and 1/8 of an avocado sliced into 3 pieces. Season with salt and pepper, wrap and eat.

Overnight Oats

The simplicity of steel-cut overnight oats is worth repeating. Make the oatmeal at night, reheat and add your favorite toppings the next morning.

Another option is Bircher Muesli, with this recipe from My New Roots.

Open-Faced Peanut Butter and Banana Sandwich

Ingredients (just as the title says): Whole wheat bread, peanut or almond butter, and a banana

Directions: Toast bread, spread with your choice of nut butter, top with banana slices. Eat immediately or let the toast cool for a minute, top with a second slice of bread, wrap it in foil and eat it on the go or at work.

While I personally don’t use fruit as the star ingredient in my breakfast, it’s an easy, nutritious way to start the day. Simply chop and mix with yogurt, blend into a smoothie or eat it by itself.

What are your favorite go-to breakfasts?

 

 

Recipe of the Week: Steel-Cut Overnight Oats

Looking for a healthy grab-and-go, cold weather breakfast that can be changed daily? Look no further than the recipe below.

Steel-Cut Overnight Oats

1/4 cup steel cut oats and 1 cup water (makes one serving)

pinch of salt

1. Boil water, salt and oats together for 10 minutes

2. Pour into a mason jar and cover tightly

3. Let oatmeal sit out on the counter for an hour and then put in the fridge

4. In the morning reheat in the microwave or in a saucepan on the stove.  Add water or milk with reheating as needed.

Oatmeal keeps up to one week

Topping ideas:

  • Pictured above: apples with cinnamon, cranberries, raisins, toasted walnuts with maple syrup and brown sugar
  • Raisins, cinnamon and brown sugar
  • Apples, pears, dried cranberries and sliced almonds
  • Banana, flaxseeds and cinnamon

What are your favorite oatmeal toppings?

Recipe of the Week: Yogurt Parfait

Whether you’re having guests over or simply want to change up your daily breakfast routine, this visually appealing, nutritious (and delicious!) parfait is the way to start your day. Simply layer yogurt (Greek or regular, plain or vanilla) with fruit, berries, honey, granola, nuts or any combination of them, sprinkle some cinnamon on top and repeat!