Healthy Breakfasts [Shopping List + Recipes

SWEET POTATO VEGGIE SCRAMBLED EGGS

Ingredients

  • Sweet Potato, Bell Pepper, Swiss Chard (Or Spinach or Kale, etc), Green Onions
  • 3-5 Eggs (Or just use egg whites)
  • 1 Clove Garlic, 2 tablespoons parsley
  • Salt, Olive Oil

Recipe

  1. Heat Oil
  2. Add in diced sweet potato, bell peppers, swiss chard stems, and onions. Stir until potato is tender but crisp
  3. Add in swiss chard stems, cook additional 3-4 minutes
  4. Whisk eggs with parsley, onions, and a dash of salt
  5. Pour egg mixture into center of vegetables, scramble, mix with vegetables

A HEALTHIER OATMEAL OPTION – SAVORY STEEL-CUT OATMEAL

Ingredients

  • 1/4th cup steel-cut oats
  • Mushroom, asparagus, whatever other vegetable you desire
  • Thyme, Garlic, Olive Oil, Truffle Oil, Salt/Pepper
  • 1 whole egg
  • Grated cheese if desired

Recipe

  1. Boil water, add oats, cook 15-20 minutes
  2. Saute pan: First garlic, then mushroom and asparagus with thyme. Saute for 5 minutes
  3. Cook egg in skillet sunny side up
  4. To serve: First oats, then sauteed mixture, then egg on top. Season with salt and pepper.

EGG AND CHEESE STUFFED TOMATOS

Not something I’d eat all the time, but looks like a fun new recipe to try. We always have tomatos, eggs, and cheese at the house, so why not.

Ingredients

  • 1 large beefsteak tomatoes
  • 2 whole eggs (or use 3 egg whites only)
  • Chives, Parsley, Salt+Pepper
  • 1/2 tablespoon grated Parmesan cheese

Recipe

  1. Pre-heat oven to 350*
  2. Scoop out insides from tomato (Use in a salad or juice or something), and place the tomatos in a baking dish
  3. Whisk egg (whites) with the parsley, chives, and seasonings. Pour into tomato and sprinkle cheese on top
    1. Bake for 30-45 minutes (While getting ready or showering, maybe?)

BREAKFAST EMPANADAS

This is a great recipe I’m going to make in bulk one weekend and then store in the freezer so I have something to grab, heat, and eat in the mornings.

Ingredients

  • Frozen empanada wrappers
  • Eggs and egg whites, and 1 egg whisked with water
  • Bell Pepper, Scallion
  • Cooked chicken sausage or breast cut into 1/4th inch pieces
  • 1 oz low fat Swiss cheese
  • Salt and Pepper to taste

Recipe

  1. Preheat oven to 425*
  2. Whisk eggs together with bell pepper and scallion
  3. Cook eggs (and scramble) for at least 2 minute before adding in chicken pieces and cheese
  4. Scoop filling into empanada wrappers, crimp edges, cut slits on top of empanadas
  5. Freeze the extras, bake what you want.

TOFU SCRAMBLE WITH ROASTED TOMATOS

This is a very involved recipe though. Not sure about it’s practicalities…

Ingredients

  • Extra-firm tofu, well drained
  • Veggies: Tomatoes, Yellow Onion, Zucchini, Red Bell Pepper, Button Mushrooms
  • Salt, Pepper, Brown Sugar, Garlic Powder, Turmeric, Mixed Herbs
  • Olive Oil, Red Wine Vinegar

Recipe – Similar to the egg and veggie scramble

  1. Preheat oven to 400*
  2. Toss tomatos with olive oil, vinegar, sugar, salt, and pepper. Bake 25-30 minutes until slightly caramelized
  3. Crumble tofu into garlic powder, herbs, and turmeric. Set aside
  4. Heat a skillet, add oil, saute onion
  5. Add tofu and (if you want, some nutritional yeast) and stir until heated through
  6. Serve the scramble with the roasted tomatos

SINLESS DEVILED EGGS

Ingredients

  • Eggs
  • Plain nonfat Greek yogurt (or regular yogurt), low fat mayonnaise, dijon mustard
  • Vinegar
  • Salt, Paprika
  • Sweet Pickle Relish

Recipe

  1. Boil the eggs, cool them down, peel and halve them
  2. Remove yolks. Blend yolks with yogurt, mayonnaise, mustard, salt and Paprika until smooth
  3. Spoon mixture into egg halves. Cover and chill 1 hour
  4. Top with relish before serving

TURKEY SAUSAGE AND KALE FRITTATAS

Ingredients

  • Eggs (some whole, some whites only)
  • Red Potatos, Kale, Cherry Tomatos
  • Salt, Pepper, Oregano
  • Olive Oil
  • Garlic

Recipe

  1. Preheat oven to 375*
  2. Whisk eggs with salt, pepper, and oregano
  3. Heat olive oil in skillet over medium-high heat. Add sausages, cook until browned. Set aside.
  4. Heat oil, cook potatoes 10 minutes until tender but firm
  5. Add kale, tomatoes, and garlic. Cook 3-4 minutes until kale is wilted. Then, stir in sausage and pour in the egg mixture. Swirl to distribute, but do not stir
  6. Season with salt and pepper
  7. Transfer to oven, bake 15 minutes. Cut and serve
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