16 BREAKFAST RECIPES
Use these during the Clean Eating Challenge
2 large eggs
4 large egg whites (½ cup)
2 tbsp. grated Parmesan cheese
Nonstick cooking spray
5 fresh basil leaves, finely chopped
½ medium tomato chopped
Directions: Combine eggs , egg whites, and cheese in a medium bowl. Heat medium skillet lightly coated with spray over medium low heat. Add egg mixture; cook, stirring occasionally for 3 to 4 minutes or until eggs are set. Top eggs with tomato and basil.
Fruit and Cottage Cheese
1 cup cottage cheese, 1% milk fat
1 cup mixed fruit (your choice)
½ cup whole grain cereal
Directions: On a medium sized plate, portion out cottage cheese and top with mixed fruit and whole grain cereal, like Fiber one or bran flakes.
2 whole eggs
6 inch whole wheat pita
2 slices of tomato
Directions: In a non stick skillet coated with cooking spray, scramble two eggs. Stuff eggs into
½ of a 6 inch pita with 1/8 avocado and two slices of tomato.
2 tsp grape seed or canola oil
1 clove garlic minced
¼ cup small-diced red onion
¼ cup shredded yellow squash
¼ cup shredded zucchini
1/8 cup shredded carrots
2 whole eggs, 3 egg whites, beaten
2 slices whole wheat bread toasted
Directions: Preheat oven to 350 degrees. Add oil to an oven proof saute pan and heat on medium until oil is hot and shimmers. Add garlic, onions, squash, zucchini, and carrots and cook until onions are translucent. Add eggs and mix well. Place pan in oven and bake for 5 to
10 minutes. Egg should puff up when done. Remove pan from oven and invert on plate. Serve with toast.
¼ cup water
2 Tbsp. Old fashioned rolled oats
½ Scoop Whey protein chocolate or vanilla.
2 Tbsp. Unsweetened almond milk, warmed
1 tsp slivered almonds
¼ tsp. Ground cumin
3 large hard boiled eggs, yolks discarded
1 dash sea salt
1 dash cayenne pepper
½ cup fresh raspberries
Directions: Bring water to a boil in small sauce pan over medium heat. Add oats; cook stirring frequently for 4 to 5 minutes. Remove from heat. Place oatmeal in a serving bowl. Add protein powder and almond milk. Mix well. Top with almonds and cinnamon. Season egg with salt an cayenne. Serve oatmeal with eggs and raspberries on the side.
Eggs and Greens
2 Slices whole grain toast
2 scrambled eggs (use just 1 tsp of olive oil) Generous portion of steamed kale or spinach.
Cottage cheese with pineapple
8 oz. Cottage cheese
2 pineapple rings, canned in juice, drained
Sweet potato Hash With Turkey bacon
½ Lb diced sweet potato
1 Tbsp. Minced garlic
¼ cup diced onion
¼ cup diced green pepper
½ cup sliced scallions
1 tsp. Extra virgin olive oil
4 slices lean turkey bacon cooked
Directions: In a nonstick skillet, saute sweet potato in olive oil until tender and slightly browned. Add garlic, onion, and pepper and cook until veggies are tender. Remove from heat and top with scallions. Serve with turkey bacon.
Basic Protein Oatmeal
1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top
1/4 teaspoon chili powder
1/2 teaspoon extra virgin olive oil
1/2 cup onion, chopped
1/2 cup bell pepper, red, chopped
3 tablespoons salsa
1 low carb flour tortilla, 8″
Cheesy Potato Frittata
8 new potatoes, scrubbed well and cut into 1/2-inch cubes
1 large egg plus 6 egg whites
2 tbsp skim milk
1/4 cup finely chopped fresh parsley
1 tbsp chopped fresh thyme
1/2 tsp fresh ground black pepper
1/2 tsp sea salt, divided
1 tsp safflower oil
1 1/2 cups diced yellow onion
1 clove garlic, minced
2 oz low-fat sharp cheddar cheese, shredded
1/2 cup low-fat sour cream, optional
1/4 cup finely chopped green onion, optional
In a small pot, bring 2 cups water to a boil on medium-high. Add potatoes and return to a boil. Reduce heat and simmer for 12 minutes, until tender. Drain and set aside.
Meanwhile, in a medium bowl, whisk egg, egg whites, milk, parsley, thyme, pepper and 1/4 tsp salt; set aside.
In a medium nonstick skillet, heat oil on medium-high. Add onion and cook, stirring often, for 6 minutes, or until edges begin to brown. Add garlic and cook, stirring constantly, for 15 seconds. Add potatoes, stir until well combined and reduce heat to medium-low. Gently whisk egg mixture and immediately pour over top of potato mixture, distributing evenly. Cover and cook for 12 minutes, until egg mixture is almost set. Remove from heat and sprinkle with remaining 1/4 tsp salt and cheddar. Cover and let sit for 15 minutes. Cut frittata into 4 wedges and top each with sour cream and green onions, dividing evenly.
Green Egg Skillet Bake
1 tbsp olive oil
1 white onion, thinly sliced
1/4 tsp plus pinch sea salt
Fresh ground black pepper, to taste
4 cups roughly chopped collard greens
3 cloves garlic, minced, divided
1 tsp ground cumin
1/2 tsp dried oregano
1/2 tsp red pepper flakes
4 cups roughly chopped spinach
Olive oil cooking spray
5 white mushrooms with stems, sliced
4 large eggs
2 tbsp Greek yogurt (NONDAIRY ALTERNATIVE: vegan cream cheese)
1 tbsp milk 1% milk (NONDAIRY ALTERNATIVE: light coconut milk)
2 tsp red chile paste
Preheat oven to 400°F.
In a large heavy-bottomed pot, heat oil on medium-high. Add onion and cook, stirring frequently, until tender and lightly browned, about 3 minutes. Add salt, pepper and collard greens and cook, stirring, until vibrant green, about 3 minutes. Add 2 cloves garlic, cumin, oregano and pepper flakes and stir to combine. Add spinach and cook, stirring, until wilted, about 2 minutes. Turn off heat.
Mist a cast iron skillet with cooking spray. With tongs, remove spinach mixture from pot and transfer to skillet, leaving excess liquid in pot. Scatter mushrooms over top. Make 4 wells in spinach mixture and gently crack eggs into wells. Bake until eggs are set, 7 to 10 minutes.
Meanwhile, in a small bowl, whisk yogurt, milk, remaining 1 clove garlic and chile paste until combined. Distribute mixture in dollops over top of spinach mixture. If desired, serve with multigrain bread to soak up the egg yolks.
Cherry Breakfast Rice Bowl
1 cup brown rice
1 tbsp safflower oil
2 tsp ground cinnamon
1/2 tsp finely grated orange zest
1/4 tsp sea salt
1/4 cup skim milk
4 tsp pure maple syrup
1/2 tsp pure vanilla extract
1 packet stevia
1 cup frozen unsweetened dark cherries, thawed and halved
Cook rice according to package directions. In a medium bowl, combine rice, oil, cinnamon, orange zest and salt. Divide among serving bowls.
In a small saucepan, bring milk and maple syrup to a boil on medium heat. Remove from heat and stir in vanilla and stevia. Drizzle over top of rice mixture and top with cherries, dividing evenly.
Baked Eggs Benedict
Olive oil cooking spray
1/2 oz extra-lean, uncured, cooked ham, finely diced
4 large eggs
1 tbsp organic unsalted butter
1 tbsp brown rice flour
3/4 cup 1% milk
1/2 oz low-fat Monterey Jack cheese, grated
1/4 tsp each sea salt and fresh ground black pepper
2 cups baby spinach leaves
2 whole-grain English muffins, split and toasted
1 tbsp chopped fresh tarragon
Preheat oven to 375°F. Bring a kettle or saucepan of water to a boil.
Mist 4 4-oz ramekins with cooking spray. Place ramekins into a 9 x 9-inch baking pan and fill with enough boiling water to reach halfway up sides of ramekins. (Alternatively, fill pan with very hot tap water.) Divide ham among ramekins and crack an egg into each. Transfer pan to oven and bake until eggs are just set, 7 to 10 minutes; do not over-bake. Remove from oven and let ramekins rest in pan to cool slightly.
Meanwhile, in a medium saucepan, melt butter on medium. Add flour and cook for 30 to 45 seconds, whisking constantly. Gradually add milk, whisking constantly until thickened, about 2 minutes. Remove from heat and add cheese, stirring until completely melted. Stir in salt and pepper; set aside.
In a large sauté pan on medium-high heat, add 2 tsp water and spinach and sauté, stirring occasionally, until wilted, 45 to 60 seconds. Drain.
Top each muffin half with spinach, dividing evenly. Run a knife around the inside edge of each ramekin to loosen eggs. Using a spoon, remove egg-ham mixture from ramekins and place over top of spinach, dividing evenly. Stir tarragon into cheese mixture and pour over top of egg-ham mixture, dividing evenly. Serve warm.
Cheddar Chive Waffles
2 apples, peeled, cored and cubed
1 3/4 cups 1% milk
1/4 cup safflower oil
1 cup light spelt flour
1 cup quinoa flour
1/4 tsp sea salt
4 tsp baking powder
2 oz low-fat sharp cheddar cheese, shredded
2 tbsp chopped chives
3 tbsp pure maple syrup, optional
In a medium saucepan, combine apples and 1/2 cup water. Place on medium heat and bring to a simmer; reduce heat to low and continue simmering until apples soften, 8 to 10 minutes, stirring occasionally. Remove from heat; set aside.
Preheat a waffle iron. In a large bowl, whisk eggs, milk and oil until combined, about 45 seconds. In a separate large bowl, combine both flours, salt and baking powder. Add to egg mixture and mix until just blended. Using a spatula or wooden spoon, fold in cheese and chives. Pour 1/3 cup batter onto each section of waffle iron and close lid; cook until golden brown and crispy, 3 to 5 minutes, checking for doneness when steam escaping from waffle iron slows. Repeat with remaining batter. Top waffles with apple mixture, dividing evenly, and maple syrup, if desired.
Blueberry Crumble Muffins
2 cups plus 3 tbsp white whole-wheat flour, divided (TRY: King Arthur Flour White Whole Wheat)
2/3 cup plus 3 tbsp organic evaporated cane juice, divided
1 oz raw unsalted pecans, finely chopped
1 1/2 tsp ground cinnamon, divided
1/4 tsp plus 1/8 tsp ground nutmeg, divided
1/2 tsp plus 1/8 tsp sea salt, divided
2 tbsp organic unsalted butter, melted
2 tsp baking powder
1/2 tsp baking soda
2 cups fresh blueberries, washed and dried thoroughly
1 large egg
1 cup low-fat buttermilk
3 tbsp safflower oil
Preheat oven to 375°F and line a 12-count muffin tin with paper liners.
Prepare crumble topping: In a small bowl, combine 3 tbsp flour, 3 tbsp cane juice, pecans, 1/2 tsp cinnamon, 1/8 tsp nutmeg and 1/8 tsp salt. Drizzle in butter and stir with a fork until just moistened. Set aside.
In a large bowl, whisk remaining 2 cups flour, 2/3 cup cane juice, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/2 tsp salt, baking powder and baking soda. Gently stir in blueberries. In a medium bowl, whisk egg, buttermilk and oil. Add to blueberry mixture and stir until just moistened. Spoon into muffin cups.
With your fingers, crumble topping over muffin batter. Bake in center of oven, rotating tin halfway through, until edges are lightly browned and a toothpick comes out clean when inserted in center, 18 to 20 minutes. Remove from oven and let cool in tin for 5 minutes. Carefully remove muffins from tin and transfer to a cooling rack. (TIP: These muffins are best served warm!)