6 Breakfast Recipes For A Healthier You
People often tell me they want to change the way they eat, but they simply don’t know how to start. I say, “Change your breakfast.” Here is my reason. Breakfast means that you are breaking a fast…you have been asleep anywhere from four to 10 hours and probably haven’t eaten for at least eight hours. You have given your body/digestive system a well-needed break from the work of processing nutrients, or sometimes processing chemicals and alcohol that the body needs to eliminate in the best way it can. Our rest from the hard work our bodies do day in and day out is critical for our wellness. Hence, what we eat in the morning is an important way to begin a healthy day. Our body is more acidic when we wake up because of the elimination process that occurred while we sleep, and choosing a food that is alkaline helps jump start the body’s energy.
Enjoy and good health to you. xo
Tomato, Tarragon and Mostly Egg White Frittata ( Serves 8 )
Ingredients:
8 large egg whites
2 large eggs
2 oz. parmesan, grated
1 tbsp finely chopped fresh tarragon
½ tsp freshly ground black pepper
Pinch of sea salt
2 tsp butter
½ small onion, diced
6 organic plum tomatoes, seeded, diced
Instructions:
- Preheat oven to broil.
- In a medium bowl, whisk eggs briefly until blended. Add half of the parmesan and all the tarragon, pepper and salt.
- Melt butter in a 9- or 10-inch nonstick, oven-safe sauté pan or skillet over medium-high heat. Add onion and sauté until soft. Add tomatoes and sauté for 2-3 minutes (or a little longer if they are very watery to allow water to evaporate). Pour egg mixture into pan and stir gently with a heat-resistant spatula. Cook for 4-5 minutes or until the egg has set on the bottom and begins to set on top.
- Sprinkle the remaining parmesan on top and place under broiler for 3-4 minutes, until lightly browned and fluffy. Cool slightly, and then invert onto serving platter. Serve hot or at room temperature.
Spinach Pancakes (Makes about 9 six-inch pancakes)
Ingredients:
4 large eggs
1 10-oz. package frozen, organic spinach, thawed and drained
2 cloves garlic, chopped
2/3 cup low-fat milk or almond milk
1 tbsp olive oil
2 tbsp almond meal flour
½ tsp sea salt
Cooking spray
Instructions:
- Combine eggs, spinach, garlic, milk, oil, flour and salt in a blender or food processor and blend until well combined.
- Coat a 6- to 8-inch nonstick pan with nonstick cooking spray and heat over medium heat. Pour a small amount of batter in the pan and spread to coat bottom. Cook pancake until the batter bubbles evenly and the bottom is browned; flip to cook the other side until browned. Remove to a platter and repeat until all batter is used. Serve immediately or freeze individually for later use.
Hot Cinnamon Quinoa Mush (Serves 6)
Ingredients:
2 cups rolled oats
1 cup coarse ground quinoa
3 tbsp Xylosweet
3 ½ cups fat-free milk or almond milk
2 tsp ground cinnamon, plus more for garnish
Instructions:
- Place oats, quinoa, Xylosweet, milk and cinnamon in a medium saucepan.
- Bring to a gentle simmer and cook, stirring very frequently, until thick and creamy, about 8 minutes.
- Remove from heat, separate into individual bowls and garnish with cinnamon.
Buckwheat and Coconut Flour Waffles (Makes about 8 waffles)
Ingredients:
½ cup buckwheat flour
½ cup coconut flour
¼ tsp sea salt
1 ½ tsp baking powder
2 tbsp Xylosweet
3 large eggs, beaten
1 tbsp coconut oil, melted
2 cups buttermilk
Instructions:
- Preheat waffle iron.
- Mix all ingredients in a medium bowl and combine. Ladle onto hot waffle iron. Cook until golden brown. Serve warm with fresh fruit.
Poached Eggs on Wilted Greens (Serves 6)
Ingredients:
1 tsp white wine vinegar
12 large eggs
3 tbsp water
2 heads escarole, or 2 bunches Swiss chard or baby spinach, coarsely chopped
1 tsp salt
½ tsp pepper
2 plum tomatoes, cut into small wedges or diced
Instructions:
- Fill a pot with 2 inches of water. Add vinegar and bring to a light simmer over medium heat.
- Begin gently cracking the eggs, one at a time, closely into the pot (do these in batches of three to be sure not to overcrowd the pot).
- Once the whites begin to set up, but the yolks are still soft and runny, carefully remove each egg with a slotted spoon and set aside in a warm area.
- Place 3 tbsp of water in a large sauté pan with the greens. Heat until barely wilted (the warm eggs will wilt the greens more).
- Season with salt and pepper, drain slightly to remove excess liquid and divide the greens onto 6 individual plates. Place tomato wedges around the plate or sprinkle the diced tomatoes on top.
- Top each plate with 2 poached eggs and serve.
Breakfast Pudding (Serves 2)
Ingredients:
1 10-oz. bag frozen blueberries
1 organic avocado
1 tsp flax oil
2 scoops vanilla whey protein isolate powder
2 limes, juiced
¼ – ½ cup boiling water, more or less as needed
Instructions:
- Combine all ingredients in a blender and blend until smooth. Add boiling water as necessary to reach desired consistency.
