I remember the first time I tried making egg bake. The eggs themselves were airy and crispy rather than fluffy. It was then I realized egg bakes require a BINDER. An ingredient that ties everything together and keeps the eggs fluffy. You’ll usually find this to be a heavy cream. I have found an alternative that is more flavorful, contains less saturated fat, and also contains more protein!
Healthy, happy, hearty breakfasts on-the-go are the best breakfasts in my humble, almost-nutritionist opinion. 😉 Starting the day off with whole grains helps your body keep a steady supply of energy throughout the morning, both eliminating that dreaded, nap-inducing sugar crash, and prevents a 10-am-lunchbox raid.
Let’s get started!
APPLE CINNAMON WHOLE GRAIN MUFFINS
*recipe is vegetarian and can be made dairy/gluten free*
1/2 c. melted coconut oil
1/4 c. brown sugar/coconut sugar
2 tbsp pure maple syrup
1 tsp vanilla
1 c. greek yogurt (or plant-based yogurt of choice)
1 tsp baking powder
3 tsp cinnamon
1 tsp baking soda
1/2 tsp salt
1 c. whole wheat flour
1 c. oats
1 finely diced apple of choice
Combine first SIX ingredients (wet ingredients) in a mixing bowl.
In a separate bowl, combine next SIX ingredients (dry ingredients).
Slowly add dry mixture into wet mixture, combining thoroughly.
Fold in diced apple lastly.
Scoop into muffin tins lined with muffin liners and bake for 20-25 minutes at 375
*serving suggestions: top with nut butter for an easy extra protein, or eat with a hard boiled egg and and half an avocado packed together for a complete breakfast on the go!
It might be apparent to my readers that breakfast is my favorite meal of the day, so there is nothing I love more than a simple breakfast.
We are taught in nutrition that eggs have gotten a bad rap over time because of their high amount of cholesterol, but that was overturned a few years ago. Eggs are full of B-vitamins that have numerous health benefits. The advantages to eggs outweighs risks of cardiovascular disease associated with LDL or “bad” cholesterol.
That being said, I am a huge advocate for eggs as part of a well-balanced diet, and one reason I don’t believe I could ever become a vegan (props to those that are though, really).
Did you know that egg whites actually have more protein than the yolk (eggs are clear and turn white when you cook them because their proteins are being denatured with heat). I have absolutely nothing against the yolks in terms of health benefits, I just don’t love the taste. Anyway, this recipe has only three ingredients.
2-3 egg whites
2 tbsp parmesan cheese, shredded
1 tbsp cilantro, chopped
separate whites from yolks.
Scramble the eggs and try to whip as much air as you can into the whites with a fork. You’ll see plenty of bubbles.
Heat a small pan on med-high heat with a little bit of olive oil
Pour egg into pan and add a little salt & pepper
cook for 3-4 minutes, then flip round, flat egg over.
add 1 tbsp parm to cooked side, and flip half the egg over itself.
Cover for about 2 minutes so the egg steams and finishes cooking
Add fresh cilantro, red pepper flakes, and remaining parmesan to the omelette and remove from heat.
*PS: you can also add spinach, broccoli, or other fresh greens to make your breakfast even more flavorful & nutrient dense!
Banana “nice cream” is all the rage for those who are vegan, lactose-intolerant, and those that are looking to enjoy a frozen treat without all the cals + the notorious “I-ate-too-much-dairy” digestive discomfort.
I have seen and tried PLENTY of variations of this frozen goodness from the internet including chocolate mint, raspberry vanilla, oatmeal cookie, and caramel pecan. I am happy to develop my own of these recipes and share with YOU GUYS if you’re interested. 😉
BUT for today, here’s how you make my favorite version!
2 frozen bananas (frozen for 12 or more hours),
1 tbsp peanut butter
1 tsp cocoa powder
a splash of PURE vanilla
*The key to making your ice cream creamy & smooth is to use a high-speed blender/food processor*
first, add the bananas alone to the food processor/blender
pulse slowly until bananas are in crumbles
then add PB, cocoa powder, and vanilla
blend on high speed until combined and smooth
scrape the sides to ensure everything is combined & blend again!
Serve or freeze!
Top with cacao nibs, chocolate chips, or sprinkles!
That’s it, that’s all there is to it. Let me know if you’d like to see some other flavors! 😀
Fill your morning with fiber, veggies, protein, and complex carbs that will keep you going until it’s time for lunch (or your mid-morning snack if you’re like me!). Americans have a funny misconception of eating sugary things such as cereals and pastries for breakfast, and I don’t know about you, but those things don’t fuel me very well.
This recipe is quick, full of nutrients, and will start your day off the right way! 😀
OH and guess what? I found a new way to make quesadillas – and it does not involve any oil! (and it’s quicker)!
*recipe is vegetarian*
Y O U W I L L N E E D:
1-2 eggs or 2-3 egg whites
1 whole wheat tortilla (or corn if you’re GF)
1/2 c. broccoli florets
1/4 c. shredded cheese of choice
1/4 c. corn
1-2 tbsp black beans
1/2 c. spinach, chopped
1/4-1/2 c. bell pepper, diced
P R O C E D U R E
Place tortilla on a heat-safe plate and place in the broiler of the oven for 3-5 minutes.
Take tortilla out of the broiler and flip it over. Add about half the cheese to the top.
Return to the broiler for about 2-3 mins or until it turns a little brown!
Sauté the broccoli & peppers with a little bit of olive oil.
Add black pepper, garlic powder, and any other dried herbs of choice.
Add eggs to your sautéed veggies. Scramble them up!
Turn off the heat when the eggs are thoroughly cooked
Spread a thin layer of hummus over over the inside of the quesadilla (optional)
Add egg filling to the inside of the tortilla along with a layer of corn and black beans
Fold the top of the tortilla over the filling – top with extra cheese!
Use a pizza cutter to cut into triangles
Serve with salsa if you wish!
Be creative and use whatever kind of veggies you prefer. You can swap black beans for pinto beans, add tomato and onion, or garnish with fresh cilantro! *and avocado is always good.
It’s the last week before 16 more weeks of tests, quizzes, and HOURS of study each day. I am relishing in the fact that I can lay in bed a few extra minutes, binge watch Grey’s Anatomy, and not spend a minute thinking about anything academic. In a sense, it’s like hibernating, but my version, unlike the bears’ winter behavior, includes lots of good food.
So this morning, I made a little brunch and this is how I did it!
Baked Eggs & Spinach:
3-4 good handfuls of spinach
(it looks like a lot, but it cooks down immensely!)
salt & pepper to taste
1 tbsp garlic powder
about 1/4 c. parmesan cheese
1-2 eggs (preference)
Add about a teaspoon of coconut oil to a large pan and warm on medium heat. Add the spinach and spices. To determine that the spinach is cooked, you’ll know right away as the leaves shrivel and lose their size. When it’s done, remove from the heat and place in a casserole dish.
Preheat the oven to 400º.
Crack an egg (or two) over the spinach and add the cheese to the remaining visible spinach.
Bake for about 15 minutes or until the egg(s) is thoroughly cooked.
*yes, the entire time I was making these, I was listening to the Jack Johnson song.*
2 ripe bananas
1 c. oats
1 tbsp maple syrup
3 tbsp almond milk
1 tbsp lemon juice
2 tbsp melted coconut oil
splash of vanilla extract
1/2 tsp baking soda (VERY important)
generous pinch of cinnamon
pinch of salt
Place everything but the almond milk in the food processor. Combine. Then, add the almond milk after everything is combined.
Ladle the pancake batter into a pan or griddle on medium-low heat. They usually take about 2-3 minutes per side. Flip, cook the other side, and enjoy!
I topped mine with fresh berries, but you could also top with greek yogurt, pure maple syrup, BANANAS, cinnamon, or mini chocolate chips. 🙂
2-3 baby potatoes (already cooked) sliced into rounds
about 1 tablespoon of either rosemary or basil
salt & pepper to taste
On the stovetop, heat about a tablespoon of olive or coconut oil along with the herb of choice. Once it heats up, add the potatoes, and salt & pepper. Cook until the potatoes start to brown. That’s it, that’s all!
If you too are starting school again Monday, I wish you the best semester possible! Remember to get enough sleep, fuel your body well, drink lots of water, exercise, and take a little time for yourself each day! Set yourself up to succeed.