Breakfast
Banana Pancakes
Yes, it’s so easy a kid can do it! Banana pancakes are my kid’s favorite. They always make me add 2 chocolate chips though…humph. Are you ready for this super long and complicated recipe?
Ingredients:
1 Banana
2 Eggs
1 Tablespoon Coconut Flour (optional)
1/4 teaspoon Baking Powder (optional)
Instructions:
Blend everything together in a mixer. I always add coconut flour and baking powder to give it some fluff.
Coat your pan with EVOO or coconut oil on low to medium heat.
Scoop some of the batter on there, give it 20-30 seconds, flip and done!
Serve and eat!
This is one of my favorite things to make for breakfast when I have time!
Ingredients:
10 oz. Sweet Potato (1 large or 2 small)
Honey, to taste or half of a small, slightly ripened banana for sweetness
Cinnamon, to taste
2 Tablespoons Raisins
2 Tablespoons Chopped Nuts (1 oz. for nutrition template)
2 Tablespoons Raw Almond Butter (1 oz. for nutrition template)
Instructions:
Preheat oven to 375 degrees. Wash and lightly dry sweet potato(es). Poke with a fork several times and wrap in aluminum foil. Bake large sweet potato for around 80 minutes, or smaller sweet potatoes for around 65 minutes until a fork can easily pierce through the entire potato. Let cool for at least 5 minutes before peeling.
Peel cooled sweet potato and lightly mash with cinnamon and honey (or half of a mashed banana).
Top with raisins, chopped nuts and other toppings if desired. If enjoying right away, drizzle with almond butter. If enjoying later, top with almond butter just before serving and reheat.
Cooking Time: 1 hour 25 minutes
Servings: 2
Overnight Oats
INGREDIENTS:
½ cup Oats
½ cup Frozen Blueberries
¼ cup Greek Yogurt
½ cup Almond Milk
INSTRUCTIONS:
Refrigerate overnight.
This is an energizing, low carb breakfast drink. You would think with all these good for you ingredients, this Mocha Maca Matcha drink would be disgusting. You would be wrong though. Recently, this tasty drink has become my afternoon pick me up replacement for coffee. To see the whole recipe, go to mylifecookbook.com.
INGREDIENTS:
½ teaspoon Matcha Powder
½ teaspoon Maca Powder
1 Tablespoon Raw Cacao Powder
1 cup Water or Almond Milk, or a combination of the two
1 tablespoon Coconut Oil
½ teaspoon Turmeric
¼ teaspoon Cinnamon
¼ teaspoon Cayenne or Black Pepper
Sweetener to taste, I used stevia, but you can use maple syrup if you aren't low carb
Instructions
Boil your water.
In a blender add your boiling water and all the ingredients.
Blend on high until frothy.
Pour and enjoy!
Cooking Time: 5 minutes
Servings: 1
These pancakes are delicious.
Ingredients:
1 cup Quinoa Flour
2 tablespoons Honey or 2 tablespoons Monk Fruit
2 teaspoons Baking Powder
2 teaspoons Ground Cinnamon
¼ teaspoon Salt
¾ cup milk (cow's, almond, soy...whatever you like)
1 Large Egg
1 tablespoon Oil (olive, coconut, avocado or any safe oil option)
1 tablespoon Vanilla Extract
Instructions:
To toast the quinoa flour: Place a medium, non-stick skillet over medium-low heat. Add quinoa flour and stir and cook until the flour starts to brown and smoke a little. Remove from heat and transfer flour to plate to cool.
In a large bowl, stir together the toasted quinoa flour, powdered dextrose (or sugar), baking powder, cinnamon and salt. In a small bowl, whisk together the egg, milk, oil and vanilla. Add the milk mixture to the flour mixture and stir well. Batter should be creamy and smooth (not thick and puffy). If not, add a little bit more milk.
Heat griddle to 375° or a large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when bubbles break on the surface. Cook until golden brown on the other side. Repeat with remaining batches, spraying griddle as needed. Enjoy!
Cooking Time: 35 minutes
Servings: 3
Great to make for a week of quick easy breakfasts! This will get sweeter when it sits overnight in the fridge.
Ingredients:
2 cups Old-Fashioned Oats
2 tablespoons Chia Seeds
½ teaspoon Sea Salt
1 teaspoon Baking Powder
¼ cup Slivered Almonds, plus more for topping
½ cup Plain Greek Yogurt
1¼ cups Milk, of your choice
1 Large Egg
½ cup Maple Syrup or 1 teaspoon Stevia Drops (Nutrition Template)
2 tablespoon Melted Coconut Oil or Applesauce
1 teaspoon Almond Extract
1¼ cup Mixed Frozen Berries
2 scoops or 48-50 g of Protein in Protein Shake *optional
Instructions:
Preheat oven to 350° F. Grease an 8x8 square baking dish and set aside.
In a large mixing bowl, combine the oats, baking powder, salt, almonds and chia seeds. Set it aside.
In another small bowl, whisk together the Greek yogurt, milk, egg, maple syrup, applesauce or coconut oil, and almond extract.
Pour the liquid mixture over the oat mixture and stir to combine. Let it sit for 5 minutes. Add the berries and stir again. Pour into prepared pan. Top with sliced almonds and berries.
Bake for 45 minutes or until the top is golden and oatmeal is set. Let cool for 5 minutes and serve warm.
You can also divvy up the leftovers and reheat for breakfast all week long.
Cooking Time: 50 minutes
Servings: 9
If you struggle to get a healthy, protein-packed breakfast in the morning this recipe has you covered! This recipe is easy to prep, Whole 30 and Paleo. It was found on fixedonfresh.com.
Ingredients:
1 tablespoon + 1 teaspoon Olive Oil, divided
10 oz. Sweet Potato or 1 Large Sweet Potato, peeled and chopped in 1/2-inch pieces
2 Red or Yellow Pepper, diced
1 cup Red Onion, diced
1-pound Lean Ground Beef
3 tablespoon Taco Seasoning
2 Whole Eggs, beaten
2 Egg Whites, beaten
½ cup Salsa
1 Avocado, peeled and chopped
Sea Salt and Fresh Ground Pepper
3 tablespoons Water
Instructions:
Heat 1 TBSP oil in a large skillet over medium heat. Add sweet potatoes, peppers and onions, ½tsp sea salt and ¼ tsp black pepper to the oil; sauté until the potatoes have softened, about 8 minutes. Transfer to a bowl and set aside.
Add beef to the skillet and cook over medium heat until browned. Add taco seasoning and 3 TBSP of water and continue to cook until seasoning has thickened. Remove beef from the pan and set aside.
Heat the remaining oil in the same pan, still over medium heat. Add eggs and additional salt and pepper to taste. Cook the eggs until they are completely solid and scrambled and remove from the heat.
In five containers or bowls, divide out the sweet potato mixture, the seasoned beef, eggs, salsa and avocado evenly. These can be served immediately or refrigerated for 5 days.
Cooking Time: 25 minutes
Servings: 5
Coconut Quinoa
If you haven’t tried quinoa before, hopefully my daily posts will intrigue you to try it. This is delicious with some cinnamon and stevia drops!
Ingredients:
1 Tablespoon Virgin Coconut Oil
1-1/2 cups Quinoa, rinsed well
1 (13.5 oz.) can Unsweetened Coconut Milk
1 teaspoon Kosher Salt
Instructions:
Heat oil in medium sauce pan over medium heat.
Add quinoa and cook, stirring often, until golden, about 5 minutes.
Add coconut milk, salt and 1-1/2 cups water and stir to combine. Bring to a boil; reduce heat, cover and simmer until quinoa is tender and liquid is evaporated, 20-25 minutes.
Let sit 10 minutes.
Fluff with fork.
The sweet potatoes crisp up beautifully, especially since they are diced so small, and go perfectly with the other hash ingredients. Bell peppers, black peppers, onion, garlic and some seasonings really complement the sweet potatoes here. I found this on sweetpotatosoul.com.
Ingredients:
2 tablespoons Coconut or Olive Oil
½ Green Bell Pepper, diced
½ Red Bell Pepper, diced
½ Red Onion, diced
4 Cloves Garlic, minced
½-pound Sweet Potatoes, rinsed thoroughly and diced into 1" cubes
1 cup Cooked Black Beans (if canned, rinse well)
2 teaspoons Paprika
¾ teaspoon Sea Salt, to taste
¼ teaspoon Freshly Ground Black Pepper
Instructions:
In a pan over medium high heat, heat 1 Tablespoon of oil
Add in the green bell pepper, red bell pepper, jalapeno and the red onion. Sauté and cook for about 8 minutes until the red onions are translucent. Scoop the mixture aside in a small bowl. Add the other tablespoon of oil into the pan and heat up.
Add in the sweet potatoes and stir to combine. Reduce the heat to medium and let the sweet potato crisp and cook through, for about 10-12 minutes. Stir occasionally, ensuring not to burn the sweet potatoes.
After the sweet potatoes are cooked through, add back the previously cooked bell pepper mixture and the black beans. Add the paprika, sea salt and the black pepper over and stir to combine. Cook for about another 3 minutes to let the black beans heat through. Taste and adjust seasonings for taste, then remove from heat. Serve with slices of avocado and enjoy!
Cooking Time: 1 hour 25 minutes
Servings: 2
Start your day with a punch of vegetable power! It is a healthy vegetarian breakfast that satisfies. Found it on iowagirleats.com.
Ingredients:
½ Avocado
½ Lime or Lemon
Garlic Powder, Salt, and Pepper, to taste
2 Eggs
1 Tablespoon Extra Virgin Olive Oil
1½ cups Cauliflower Rice
4 oz Mushrooms, sliced
1 small handful Baby Spinach
1 Green Onion, chopped
Salsa
Instructions:
Add avocado, lime or lemon juice, garlic powder, salt and pepper to taste in a small bowl then mash with a fork and set aside. Whisk eggs with salt and pepper in a small bowl then set aside.
Heat a drizzle of extra virgin olive oil in a 10" skillet over medium heat. Add the mushrooms and sauté until they release their water. After the water has cooked off, season with garlic powder, salt and pepper, then sauté until golden brown. Scoop in a bowl and set aside.
Turn heat up to medium-high and add another drizzle of extra virgin olive oil to the skillet. Add cauliflower, season with garlic powder, salt and pepper, then sauté until crisp-tender, 4-5 minutes. Scoop cauliflower into your serving bowl and set aside.
Turn heat back down to medium then add the mushrooms back into the skillet along with the green onions and baby spinach. Sauté until spinach is barely wilted, 30 seconds, then add whisked eggs and scramble. Scoop mixture on top of sauteed cauliflower hash browns and then top with mashed avocado and salsa.
Cooking Time: 20 minutes
Servings: 1
A filling and hearty vegetarian breakfast casserole with roasted vegetables and cheese. Prep it overnight for an easy breakfast the next day! I found this recipe on wellplated.com.
Ingredients:
3 Medium Sweet Potatoes, peeled and diced (390g)
8 ounces Whole Cremini Baby Bella Mushrooms, quartered (do not use sliced mushrooms or they may overcook when roasting)
1 Small Head Broccoli, cut into florets
1 Red Bell Pepper, diced
1 Red or Yellow Onion, cut into 1/2" dice
1 teaspoon Kosher Salt
½ teaspoon Black Pepper
3 tablespoons Extra Virgin Olive Oil
12 Large Eggs
½ cup Milk of choice
1 Garlic Clove, minced
1½ teaspoons Italian Seasoning
4 ounces Part-Skim Ricotta Cheese
Chopped fresh basil, thyme or parsley, optional
Instructions:
Position racks in the upper and lower thirds of your oven and preheat the oven to 400°. Lightly coat 2 large baking sheets with nonstick spray. Lightly mist a 9x13-inch casserole dish with nonstick spray and set aside.
Place the vegetables in a large bowl and drizzle with olive oil. Sprinkle with salt and pepper, then toss to coat. Divide the vegetables evenly between the two sheets and spread them into a single layer. Roast the vegetables until tender, about 20 minutes, tossing the vegetables on the pan so they cook evenly and switching the pans' positions on the upper and lower racks once halfway through. Transfer half of the roasted vegetables to the prepared casserole dish and spread into an even layer. Reduce the oven temperature to 350°.
Meanwhile, in a large mixing bowl, beat the eggs together with the milk, garlic, and Italian seasoning until evenly blended. Gently pour it into the casserole dish. Scatter the remaining vegetables evenly over the top, then dollop the ricotta over the top in small spoonful's (I like to add 20-24 spoonful's; you want each slice to have a few dollops but have them large enough so that you can actually taste them).
Bake the casserole 35-40 minutes, until the casserole is golden on top, and the center no longer jiggles when you shake the pan. Remove from the oven and sprinkle with fresh herbs. Serve warm!
Cooking Time: 1 hour 10 minutes
Servings: 10
Hulk Pancakes
A filling and hearty vegetarian breakfast casserole with roasted vegetables and cheese. Prep it overnight for an easy breakfast the next day! I found this recipe on wellplated.com.
Ingredients:
1/3 cup/30 grams oats
1/2 cup/4 egg whites
1/2 cup/70 grams greek yogurt
2 TSBP Peanut butter
1/2 cup frozen berries
Handful of spinach
Cinnamon
Instructions:
Blend together oats, egg whites, greek yogurt, spinach and cinnamon.
Pour pancake batter into a frying pan (or waffle iron) heated to medium heat.
Once you see small bubbles on the top and it looks like they are starting to be more cooked, flip.
Once all pancakes are cooked (repeat as many times as necessary), top with peanut butter (or your nut butter of choice).
Warm the berries on the stove top with a bit of water or in the microwave until the berries are slightly liquified. Pour on top of pancakes and enjoy!
Cooking Time: 15 minutes
Slow Cooker Coconutty Pear Oatmeal
This rich-tasting, slightly sweet breakfast is the perfect way to start your day. And the best thing about it is all the work is done the night before! Just add your ingredients to a slow cooker before you jump under the covers, set the timer eight to nine hours, and wake up to the warming aromas of cinnamon oats.
Ingredients:
2 Tablespoons Butter
2 Medium Ripe Pears, halved, pitted and sliced into 1/4" wedges
1-2 teaspoons Ground Cinnamon
1 cup Rolled Oats
1 cup Unsweetened Coconut Flakes
Pinch of Salt
3 cups Water
Instructions:
Break up butter into smaller pieces and lay it on the bottom of the crockpot. Slice pears and lay on them top of the butter, and sprinkle cinnamon on top of the pears. Pour in oatmeal, coconut, salt and then the water. Do not stir.
Turn on crockpot on low and cook overnight for 8-9 hours until rich and smooth.
Protein Blueberry Biscuits
These biscuits pack in the protein, and applesauce and blueberries are all that's needed to five them a hint of natural sweeteners.
Ingredients:
2 cups Almond Flour
1 cup Oats - Quick or Regular, plain
⅔ cup Unsweetened Applesauce
1 teaspoon Baking Powder
1 teaspoon Baking Soda
½ teaspoon Himalayan Salt
1½ cups 2% Plain Greek Yogurt
2 Large Eggs, lightly beaten
2 Tablespoons Organic, Unsalted, Grass-Fed Butter, melted and slightly cooled
1 teaspoon Pure Vanilla Extract
1 cup Fresh Blueberries
Instructions:
Heat oven to 350°. Line a standard-size non-stick muffin tin with paper liners.
Combine flour, oats, baking powder, baking soda, and salt in a large bowl.
Combine applesauce, yogurt, eggs, butter, and vanilla in a second bowl. Fold yogurt mixture into dry mixture; stir to combine completely. Gently fold in blueberries.
Spoon, using an ice cream scoop or pour into muffin tins filling until 3/4 full. Bake until top is golden, and a toothpick inserted in the center comes out clean, about 30 to 35 minutes. Let cool in pan about 10 minutes before transferring biscuits to a cooling rack to cool completely.
Egg White Oatmeal
This Egg White Oatmeal is an easy, high protein breakfast you'll love. Made with only a few simple ingredients and great for meal prepping! You can't even taste the eggs!
Ingredients:
1 cup Almond Milk
½ cup Old Fashioned Oats
¼ cup Liquid Egg Whites
2 teaspoons Honey
½ teaspoon Cinnamon
¼ teaspoon Ginger
Instructions:
Heat 3/4 cup almond milk in a pan. Once almond milk is boiling, add in oats and cook on medium heat for 8-10 minutes until almost all the milk is absorbed.
Once all the almond milk is just about absorbed in oatmeal, stir in egg whites, cinnamon, ginger + honey and remaining 1/4 cup almond milk.
Stir constantly for 2 minutes over medium heat until everything is combined, and egg whites have cooked. The oatmeal should be smooth and pull away from the pan while stirring.
Serve with nut butter or fresh berries of your choice!
