With our busy schedule most of us skip breakfast. Some may have a breakfast-to-go like a sandwich or a packet of biscuits.
Here are 4 healthy breakfast recipes for you to try. The added bonus? They can be made without the refined flour and unnecessary fats.
- Mushroom and goat’s cheese omelet with spinach and avocado
YIELDS 1 OMELET
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Ingredients
1-2 tablespoons olive oil
3 ounces sliced mushrooms of choice
salt and black pepper
3 eggs
1 cup baby spinach
2 tablespoons crumble goat’s cheese
1/2 of a ripe avocado, diced
chopped fresh parsley, garnish
Directions
In a medium omelet pan or non-stick skillet, add the olive oil and heat over medium heat. Add the mushrooms and cook until brown and tender, about 5-6 minutes. Remove the mushrooms from heat and transfer to a bowl.
Wipe the pan clean with a paper towel, and spray with a non-stick spray. Preheat the pan over medium heat.
In a small bowl, whisk together the eggs and a dash of salt and black pepper. Pour the eggs carefully into the preheated pan. Cook until the edges have begun to set and the bottom has browned, about 6-7 minutes. Run a small rubber spatula around the edges of the eggs so as to release it from the pan and then slide it onto a plate.
On half of the omelet, layer the sautéed mushrooms, spinach, goat’s cheese and avocado. Fold the other half over the veggies and sprinkle with fresh parsley.
Enjoy!
- Peanut Butter Banana Bread Granola
TOTAL TIME: 0:50
LEVEL: Easy
YIELD: 6 cups
Ingredients
3 c. old-fashioned rolled oats
1 c. banana chips, lightly crushed
1 c. salted peanuts
1/2 c. Uncooked Quinoa
1/4 c. packed light brown sugar
1 tsp. ground cinnamon
1 tsp. Kosher salt
6 tbsp. unsalted butter
1/3 c. creamy natural peanut butter
1/4 c. pure honey
1/2 c. ripe banana (1 medium), finely mashed
2 tsp. pure vanilla extract
Directions
Preheat oven to 325°F. Line two large rimmed baking sheets with parchment. Combine oats, banana chips, peanuts, quinoa, sugar, cinnamon, and salt in a bowl.
Heat butter, peanut butter, and honey in a small saucepan over medium-low heat, stirring often, until butter and peanut butter are melted, 2 to 4 minutes. Remove from heat and stir in banana and vanilla. Add to oat mixture and stir until combined.
Spread granola onto prepared baking sheets. Bake, rotating pans once, until golden brown, 25 to 27 minutes.
Cool on pans on wire racks. Break up granola into pieces and store in an airtight container up to 1 week.
- SWEET POTATO BREAKFAST BURRITOS
Prep time: 20 mins
Cook time: 25 mins
Total time: 45 mins
Serves: 8 small burritos
If you can spare about 45 minutes over the weekend, to create your Sweet Potato Breakfast Burritos, you will have a ready-to-go breakfast for days.
Ingredients
Sweet potato and zucchini hash
1 tablespoon extra-virgin olive oil
½ sweet yellow onion, finely diced
2 garlic cloves, minced
2 cups cubed sweet potatoes (about 1 medium sweet potato), sliced into ½-inch or smaller cubes (I did not peel mine, but feel free, if desired)
1 cup diced zucchini, sliced into ½-inch or smaller cubes (red bell pepper could be used instead, if preferred)
¼ to ½ teaspoon chili powder
¼ teaspoon cumin
¼ teaspoon salt
¼ teaspoon ground pepper
Scrambled eggs
8 eggs (use organic cage free eggs, when possible)
2 cups or handfuls fresh spinach leaves, finely chopped
¼ teaspoon salt
¼ teaspoon ground pepper
cooking spray
For serving
8 large whole grain tortillas
optional toppers; hot sauce, salsa, yogurt, guacamole
Directions
To make the hash: Heat olive oil in a large skillet over medium heat. Add onion to heated skillet, and cook for about 2 to 3 minutes. Add the garlic, sweet potato, zucchini, and seasonings. Stir to combine, reduce heat to medium low, cover and cook until the sweet potato is tender, about 20 minutes. Uncover and continue cooking, stirring, until sweet potatoes are of desired tenderness. Once cooked, transfer sweet potato hash to a bowl or plate.
To scramble the eggs: In a large bowl, whisk together the eggs, spinach, salt and pepper. Heat another skillet, sprayed with cooking spray, over medium heat. Pour eggs into the skillet and stir until eggs are of desired doneness. Transfer the eggs to a bowl or plate and set aside.
To prepare the burritos: Spoon out eggs and sweet potato hash, equally dividing the ingredients between the burritos. Be sure not to overfill! See additional instructions and photos in the body of the post.
To make burritos freezer friendly: Let ingredients cool to room temperature before creating burritos. Wrap burritos according to instructions within post. Wrap plastic cling wrap around rolled burrito. Transfer the wrapped burritos to a freezer-safe bag and squeeze out the air before sealing. Store the burritos in the freezer for up to one month. Alternatively, store in the fridge for up to one week.
To warm the burritos, remove from the freezer and microwave until warm, 30 to 60 seconds. If preferred, you could also warm them in an oven or toaster oven. Serve with your favorite burrito toppings; hot sauce, salsa, Greek yogurt and/or guacamole.
- No Bake Healthy Breakfast Fruit Tarts
Prep Time: 15 mins
Total Time: 15 mins
Servings: 12 tarts
Ingredients
1/2 cup creamy almond butter*
2 tablespoons honey or agave nectar
1 teaspoon vanilla extract
Pinch of salt optional
1/2 cup rice krispie cereal
1/4 cup oat flour regular oats that have been blended in the blender
1/2 cup old-fashioned oats not cooked
Vanilla or different flavored Greek yogurt
Fresh fruit chopped
Directions
In a small bowl, combine the almond butter and honey. Microwave for 30 seconds and stir until smooth. Add in the vanilla extract and salt.
In another bowl, stir together the rice krispie cereal, oat flour (oats that have been blended or put in a food processor until they resemble flour — measure AFTER blending and not before), and old-fashioned oats.
Pour the almond butter mixture over the dry ingredients and mix until well combined. If it’s too wet, add in some more oat flour and too dry, add a bit more almond butter.
Form balls and then press the balls into a miniature muffin tin. Press your finger into the middle to form a tart. Carefully remove the tart from the mold.
Fill up with vanilla flavored Greek yogurt or your preferred flavor.
Top with fresh fruit and enjoy immediately.
Recipe Notes
*I tested this recipe with a creamy store-bought almond butter (Jif brand) and a natural homemade almond butter. The store-bought almond butter needed the oat flour to form but the homemade almond butter did not need all of it. Depending on what type of almond butter you use, you may not need all (if any) of the oat flour. If you are unsure what type of almond butter you are using, leave out the oat flour at first. Mix all the ingredients and then if it is too wet, add in the oat flour slowly until a “dough” forms that is easily shaped and holds up in a tart form.
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