Healthy Recipes - Breakfast


Carrot "Lox"

Traditionally, bagel with lox uses salmon; however, if salmon doesn’t sound appealing for breakfast this vegan-friendly recipe is a fast, nutrient dense and inexpensive alternative. One serving of the “lox” contains 126% of your daily value for Vitamin A, an important nutrient for eye health. Try this on a whole wheat English muffin or whole wheat toast along with goat cheese, cream cheese or vegan cream cheese to get a boost of fiber and protein.
Shaved Carrots
Serves: 4
Serving Size: 1/3 cup
Total Time: 35 minutes

Level of Difficulty: Easy

Ingredients:

1 teaspoon Worcestershire sauce*
1 teaspoon smoked paprika 
2 large carrots, peeled
 

Preparation:

1. Preheat oven to 400°F. Line a large rimmed baking sheet with foil. Lightly coat the foil with cooking spray.
2. Combine soy sauce (or tamari), Worcestershire and paprika in a medium bowl. Using a vegetable peeler, make thin strips of carrot until you have about 3 cups. Add to the bowl with the sauce mixture; toss to coat well. Spread the carrot strips in a single layer on the prepared baking sheet. Cover with another piece of foil and crimp the edges together. Bake until the carrots are soft, 15 to 20 minutes.

*For vegan Worcestershire sauce, look for one that doesn't include anchovies, such as Annie's.

** This recipe retrieved from www.eatingwell.com. 

Berry Nut Oatmeal Bake

Berry Nut Breakfast Bake Prep Time: 10 minutes 

Cook Time: 28-35 minutes (Total time will vary with appliance and setting.)  
Level of Difficulty: Easy

Ingredients

2 eggs
½ cup unsweetened applesauce
1.5 tablespoons vanilla extract
2 teaspoons cinnamon 
½ teaspoon salt
2 teaspoons aluminum-free baking power
3 cups old fashioned oats (not instant or steel cut)
1 cup milk (unsweetened vanilla almond milk gives a great flavor but any milk will work)
1.5 cup fresh or frozen raspberries, blackberries and/or blueberries 
1/3 cup chopped walnuts and/or almonds 
¼ cup ground flax seeds  (sometimes called "flax meal")
2 tablespoons maple syrup or honey (optional) 
 

Method

1. Preheat oven to 350 degrees F. Grease a 7x11 or 9x13 inch baking pan.  
2. Whisk eggs, applesauce, vanilla and maple syrup or honey until smooth. Stir in cinnamon, salt, ground flax and baking powder. Stir in oats, nuts and milk. Gently fold in the berries. Spread into pan. 
3. Bake for 28-35 minutes, until oatmeal is browned and doesn’t jiggle in the center. Let cool for 10 minutes before serving. 
4. Serve with plain yogurt with a drizzle of honey or add some extra berries on top. 
5. Store in the refrigerator for up to 3 days or you can freeze in personalized portions for a quick grab and go breakfast. 
 

Baked Peaches and Almond Oatmeal

8666389406_a5498554a8_o

Prep Time: 10 minutes 
Cook Time: 30 minutes (Total time will vary with appliance and setting.)  
Level of Difficulty: Easy

Ingredients

For the filling: 3 cups sliced ripe peaches
1 tablespoon lemon juice
¼ cup Splenda, Stevia,or sugar
1 tablespoon whole wheat flour
1 tablespoon almond meal
1 teaspoon cinnamon* (or more to taste)
¾ cup rolled oats
¼ cup almond flour
For the topping:
½ cup almonds
1 tablespoon brown sugar
1 tablespoon Splenda or Sugar
2 tablespoons butter
1 teaspoon cinnamon* (or more to taste)

Method

Preheat oven to 375°. In a mixing bowl, combine the filling ingredients. Spread the filling in a pie pan or baking pan that has been lightly coated with a cooking-oil spray. Combine the topping ingredients (you can use the same bowl). Sprinkle the topping over the filling. Bake for 30 minutes until nicely browned. Serve the crisp warm or cold. For breakfast, top the crisp with cottage cheese or yogurt or top with whipped cream or ice cream for dessert.

Nutrition at a Glance

Calories: 150
Total fat: 9g
Saturated fat: 2.5g
Total carbohydrate: 15g
Dietary fiber: 3g
Protein: 4g
With Sugar: (180 calories, 23g carbohydrate)
*Since cinnamon has been found to lower blood glucose levels, add more cinnamon if you enjoy it. You can also add some allspice or a pinch of nutmeg.


Back to Top >

Blueberry Oatmeal MuffinsBlueberry Oatmeal Muffins

Prep Time: 10 minutes
Cook Time: 20 minutes (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

1-2/3 cups oats
2/3 cup all-purpose flour
½ cup whole-wheat flour
3/4 cup packed light brown sugar
2 teaspoons ground cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
1 1/2 cups low-fat buttermilk
1/4 cup canola oil
2 teaspoons grated lemon rind
2 large eggs
2 cups frozen or fresh blueberries
2 tablespoons all-purpose flour
Cooking spray

Method

Preheat oven to 400°. Place oats in a food processor; pulse 5 to 6 times or until oats resemble coarse meal. Place in a large bowl. Spoon flours into dry measuring cups; level with a knife. Add flours and next 5 ingredients (through salt) to oats; stir well. Make a well in center of mixture. Combine buttermilk and next 3 ingredients (through eggs). Add to flour mixture; stir just until moist. Gently fold blueberries into batter (if using frozen berries, toss berries with 2 tablespoons flour to prevent batter from turning purple). Spoon batter into 16 muffin cups coated with cooking spray. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Remove from pans immediately; place on a wire rack.

Nutritional Information

Yield: 16 servings (serving size: 1 muffin)
Calories: 190 Fat: 5g
Saturated fat: 0.6g
Monounsaturated fat: 2.4g
Polyunsaturated fat: 1.2g
Protein: 4.2g
Carbohydrate: 33.3g
Fiber: 2.4g
Cholesterol: 23mg
Iron: 1.6mg
Sodium: 248mg
Calcium: 74mg


Back to Top >

Cottage Cheese Pancakes

Prep Time: 10 min
Cook Time: 10 mincottagecheesepancakes (Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 12 four-inch pancakes

Ingredients

1 cup low-fat or regular cottage cheese
4 eggs or equivalent amount of egg substitute (usually 1 cup)
½ cup almond flour or rolled oats
½ teaspoon vanilla extract
Butter or oil for cooking
Optional: grated lemon or orange zest along with lemon or orange extract; or try other flavored extracts such as maple, coconut, or almond

Method

Combine all ingredients in a blender and process on low speed until blended. Cook pancakes in a lightly greased skillet or griddle over low to medium-high heat until browned on both sides. Serve immediately with plain yogurt mixed with fresh fruit and cinnamon or with butter and sugar-free syrup.

Nutrition at a Glance (per serving)

Three 4-inch pancakes per serving
Calories: 120
Total fat: 10g
Saturated fat: 2g
Total carbohydrates: 4g
Dietary fiber: 2g
Protein: 6g

Back to Top >

Quick and Easy Huevos Rancheros

Prep Time: 10 minhuevosrancheros
Cook Time: 10 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 4 servings

Ingredients

2 cups of your favorite tomato-based salsa
½ cup pureed beans (canned refried beans made without lard are acceptable)
4 eggs, preferably free range, organic or omega 3-fortified eggs
2 ounces crumbled Mexican cheese such as queso asadero
2 tablespoons minced cilantro
1 avocado cut into 8 slices
8 black olives, sliced
Optional: Warm corn or whole-grain tortillas

Method

Mix the beans with the salsa. Heat in a pan or in the microwave oven until warm. While beans and salsa are heating, cook the eggs in your favorite way – poached, basted or fried. Distribute the salsa-bean mixture onto four plates and place an egg on top of each portion. Immediately sprinkle with the crumbled cheese. Serve the huevos rancheros topped with cilantro, sliced olives and two slices of avocado per portion.

Nutrition at a Glance (per serving)

Calories: 290
Total fat: 19g
Saturated fat: 6g
Carbohydrate: 13g*
Dietary fiber: 4g
Protein: 12g

*The 13 grams of carbohydrate in this recipe is partially from the 2 tablespoons (1 ounce) of beans per serving, which provides 3 grams of healthful carbohydrate. If you can handle the carbs, it may be well worth the texture, flavor and added antioxidants and fiber. Otherwise, simply eliminate the beans from the recipe.

Back to Top >

Ricotta "Muffins"

Prep Time: 10 min
Cook Time: 25 min
(Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 12 ServingsRicotta Muffins

Try these "muffins" for breakfast or a snack or share them with your mom for a mother's day treat over a cup of afternoon tea. Unlike most regular muffins, they contain significant protein and are made without flour.

Once you taste them, they will most likely become a household favorite. They can be baked in advance and frozen until serving time, although the texture will change slightly.

Ingredients

Nonstick cooking spray
8 large eggs
1 cup part-skim ricotta cheese
½ teaspoon salt
½ cup minced green onion or chopped green chilies, or a combination of both

Method

Preheat the oven to 350°. Generously spray the bottom and sides of 12 muffin cups with the cooking spray. Combine the eggs, ricotta and salt in a blender, or whip with a beater until smooth. Stir in the green onion or chilies and pepper. Bake for 10 minutes, then remove tray from the oven and sprinkle the top of each muffin with a little grated cheese. Bake for another 10 minutes or until the tops are puffy, golden and just barely firm to the touch. Remove the pans from the oven and let the muffins cool in the pans for about 5 minutes. Muffins will deflate a bit while cooling. Run a knife around the edges of each muffin and remove them from the pan. Serve hot, warm or at room temperature.

Serving Suggestions

Fresh or dried herbs and spices can be added to create wonderful flavors. Crush dried herbs before using. If you use fresh herbs, first remove any woody stems, then rinse and dry them delicately before using. Eggs enjoy the company of chives, dill, rosemary, thyme, tarragon, basil, parsley, chervil or anise. Sliced olives, sautéed mushrooms and raw or roasted red peppers are all good additions. Sun-dried tomatoes re-hydrated in a little water are another flavorful choice. Try adding crumbled turkey bacon, "veggie" bacon or soy bacon-flavored bits.

Nutrition at a Glance per serving (one muffin)

Calories: 90
Total fat: 5g
Saturated fat: 2.5g
Sodium: 180mg
Total carbohydrate: 2g
Protein: 7g

Back to Top >

Tofu Vegetable Scramble

Prep Time: 10 min
Cook Time: 10 min (Total time will vary with appliance and setting.)
Level of Difficulty: tofuvegscrambleEasy
Makes 4 small or 2 large portions

Tofu can be the starring player of a meal or it can be disguised in many ways in cuisines of all kinds. Use your imagination with this very versatile and nutritious food.

Ingredients

1 tablespoon canola oil
1 teaspoon butter
1 box (15 ounces) firm tofu, drained
¼ teaspoon turmeric, or more to taste
1 tablespoon low-sodium soy sauce
1 cup sliced fresh mushrooms (about 6 medium mushrooms)
3 green onions, minced
Freshly ground black pepper
Sprinkle of sweet or hot paprika (optional)
1 teaspoon dry mustard (optional)
Few drops of hot sauce or salsa (optional)

Method

Heat oil and butter in a skillet. Add mushrooms and onion and cook until tender. Add tofu, crumbling it into small clumps about the size of scrambled egg pieces. Add soy sauce and turmeric. Stir mixture for a few minutes until the color is fairly uniform. Add green onions and cook over medium heat until the tofu is hot. Add paprika, mustard or hot sauce for a spicy touch.

Serving Suggestions

Add chopped vegetables such as green or red bell peppers, red onions, broccoli, spinach, Swiss chard, bok choy or kale. Add shredded cheese, or some Canadian bacon or turkey sausage. Add tofu to your usual vegetable scramble, using whole eggs, egg whites or an egg substitute

Nutrition at a Glance (per serving)

Calories: 150
Total fat: 10g
Total carbohydrate: 4g
Dietary fiber: 2g
Protein: 13g*
*equivalent to 2 oz. meat