Breakfast

Granola Fruit Pizza

Ingredients

  • 3 cups granola
  • 1/2 cup chopped almonds
  • 1/2 tbsp cinnamon
  • 1 cup Peanut Butter
  • 1 1/2 cups vanilla greek yogurt
  • Toppings: blackberries, raspberries, chopped almonds, pistachios, dried cranberries, shredded coconut, chocolate chips

Directions

  1. In a large bowl, mix the granola, almonds, cinnamon, and peanut butter until combined.
  2. Press the granola mixture into an 9-inch pizza pan lined with parchment paper.
  3. Chill for an hour to set. If you’re in a hurry, freezing for 15 minutes will do the trick.
  4. Remove from pan, then top with yogurt. Add your favorite fruit and toppings. Serve and enjoy!

Mediterranean Scrambled Eggs

Ingredients

  • 1 tablespoon vegetable oil
  • 1/3 cup tomato, diced and seeded (roughly 1/2 a medium tomato)
  • 1 cup baby spinach
  • 3 eggs
  • 2 tablespoons feta cheese, cubed
  • salt and pepper to taste

Directions

  1. Heat oil in a frying pan on medium heat.
  2. Saute the tomatoes and spinach until the spinach is wilted.
  3. Add the eggs and mix to scramble.
  4. After 30 seconds, add the feta cheese.
  5. Continue to cook until the egg is cooked to your preference.
  6. Season with salt and pepper.

Cinnamon Apple Breakfast Quinoa

Ingredients
1/2 cup uncooked quinoa
1 cup light coconut milk
1 tablespoon coconut oil
2 large apples (cored and cut in ¼-inch thick slices, skin left on)
1 ½ teaspoons ground cinnamon
¼ teaspoon nutmeg
2 tablespoons water
1 ounce pecans (about 20 halves), finely chopped

Directions
In a small pot, combine the quinoa and coconut milk. Bring to a boil, then reduce the heat and simmer, stirring occasionally, until the quinoa has absorbed the coconut milk, about 15 minutes. Pay attention as the quinoa is done cooking and stir more frequently to prevent burning.

Meanwhile, in a large nonstick skillet, heat the coconut oil over medium-high heat. Add the apple slices and cinnamon and toss to coat the apples in the cinnamon and oil. Add the water and cook, stirring frequently, until the apples are tender and golden, about 5 minutes.

To serve, spoon about 1/2 cup of quinoa into 4 bowls. Divide the cinnamon apples among the bowls and sprinkle the top of each with 1 tablespoon of chopped pecans.

Breakfast Egg Muffins

Ingredients
12 large eggs
1/4 cup nonfat milk
1 cup chopped fresh spinach
3/4 cup quartered cherry tomatoes
1/2 cup diced onions
Sliced avocado, for serving
Salsa, for serving
Crumbled feta cheese, for serving

Directions
Preheat the oven to 350°F. Grease a muffin pan with cooking spray.

In a large bowl, whisk together the eggs, nonfat milk and 1/2 teaspoon pepper. Stir in the spinach, tomatoes and onions.

Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.

Top each muffin with sliced avocado, a dollop of salsa and a sprinkling of cheese then serve.

 

Blueberry Almond Chia Breakfast Pudding

Ingredients
1 c. almond milk (or any other preferred milk)
1/2 c. plain Greek yogurt
1/2 c. fresh or frozen blueberries
2 tbsp. chia seeds
2 tsp. honey (or any other preferred sweetener)
8-10 raw almonds, roughly chopped

Directions

  1. Using a 1-pint mason jar, or any other resealable container, add the milk, yogurt, blueberries, chia seeds and honey. Stir ingredients to incorporate. Place lid on container, and refrigerate for a few hours or overnight.
  2. Just before eating, chop almonds and add to the pudding.
  3. Refrigerate any leftovers.

 

Egg White Veggie Omelette
veggie-omlette

Ingredients:
1 egg, 3 egg whites (Or you can use egg whites in a carton.)
Veggies of your choice (ie. onions, bell peppers, mushrooms, etc.)

Directions:
Grill your veggies till tender than add your eggs. Let cook until firm, flip. Can add a spoonful of salsa or ricotta cheese on top.

 

Morning Energizer Smoothie
green-smoothie

Ingredients: 
150g honeydew melon, deseeded and roughly chopped
300g pineapple, cored and roughly chopped
1 celery stalk, roughly chopped
2 in piece of ginger, roughly chopped
30g spinach

Directions:
Put all the ingredients in a blender with 300ml iced water. Blend for 1 minute, or until completely smooth.
Makes 4 servings.

Strawberry Banana Smoothie

straw-ban

Ingredients:
1 cup of frozen strawberries
1 banana
1 avocado
1 cup of un sweetened almond milk
1 cup of ice
1 tbsp of flax
2 tbsp of whey protein powder

Directions:
Mix all ingredients in blender. Makes 2 servings.

Lean Green Smoothie

green-smoothie
4 Frozen Spinach chunks or 1 handful of fresh spinach
1 banana
2 cups of frozen pineapple
2 cups of unsweetened almond milk
1 tbsp flax
2 tbsp whey protein powder
1 avocado
1 cup of ice

Directions:
Mix all ingredients in blender. Makes 3 servings.

Peanut Butter Banana Smoothie

pb-banana-smoothie

Ingredients:
2 tbsp of natural peanut butter (or dry peanut butter)
1/2 cup of plain Greek yogurt
1 banana
1 1/2 tbsp honey
1/2 cup of unsweetened almond milk
1 cup of ice

Directions:
Mix all ingredients in blender. Makes 2 servings.

Oatmeal & Fresh/Frozen Fruit
Save approximately 100 calories a day by switching from a bowl of cold, dry cereal to one of hot whole-grain with fruit. It keeps you feeling satisfied longer, is a healthier option and you can constantly switch your toppings to keep it interesting!
yogurtbowl

Ingredients:
1 Cup of Steel Cut Oats
2 Cups of water
1/2 Cup of fresh or frozen fruit
Seeds or unsweetened coconut for topping

Directions:
In a medium saucepan, combine 1 cup rolled oats (old- fashioned) and 2 cups water, bring to a boil. Reduce heat and simmer on low, covered, for 5 minutes. Remove the sauce pan from heat and let stand, covered for 2 minutes before serving.

Banana Protein Pancakes

banana-pancakes

Ingredients:

  • 2 (20g each) scoops vanilla protein powder
  • 1 large very ripe banana
  • ⅛ tsp. cinnamon
  • ¼ tsp. baking powder
  • ¼ tsp. salt
  • 2 eggs

Directions:

  1. In two clean bowls, separate the eggs carefully so none of the yolk gets into the egg whites. Beat the egg whites on high for 2 minutes until they form soft peaks. (It is important that your bowl or beaters don’t have any oil, fat or yolks on them, or the egg whites won’t form peaks. Soft peaks are defined as barely holding their shape. The peaks flop over immediately when the beaters are lifted.)
  2. Add the remaining ingredients to the egg yolks and beat until smooth. Gently fold ⅓ of the egg white mixture into the banana mixture until roughly combined. Fold half of the remaining eggs whites into the mixture and finally the last portion until everything is well combined.
  3. Heat a skillet over low heat. Scoop ¼ c. of the mixture onto the skillet and cook for 60-90 seconds on each side.
  4. Serve immediately.
  5. OPTIONAL: Top with fresh fruit and/or ⅓ c. plain non-fat Greek yogurt mixed with 1 Tbsp. honey. Or 2 Tbsp. homemade Maple Syrup with no added sugar.