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Healthy Breakfast Recipes

 

Cocoa-Almond Baked Breakfast Quiona​



Ingredients:

  • 1 cup quinoa

  • 1 1/2 cup unsweetened skim milk, soymilk or almond milk

  • 1 cup pitted dates (about 5 ounces)

  • 1/2 cup hulled hemp seeds

  • 1/2 cup unsweetened applesauce

  • 1/3 cup unsweetened cocoa powder

  • 1/4 teaspoon fine sea salt

  • 3/4 cup almond meal, divided

 

Instructions:

  1. Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot.

  2. Add 2 cups water and bring to a boil.

  3. Cover, reduce heat to medium-low and simmer until water is absorbed, 15 to 20 minutes.

  4. Set aside off the heat for 5 minutes; uncover and fluff with a fork.Preheat oven to 350°F.

  5. Line the bottom of an 8-inch square baking pan with parchment paper, set aside.

  6. In a blender, purée milk, dates, seeds, applesauce, cocoa and salt.

  7. Transfer to a large bowl, stir in quinoa and 1/2 cup almond meal.

  8. Transfer to prepared pan, scatter remaining 1/4 cup almond meal over the top.

  9. Bake until firmly set, about 1 hour.

  10. Set aside to let cool for 1 hour.

  11. Carefully run a paring knife around the pan to loosen the edges.

  12. Turn out onto a flat surface, remove parchment paper, cut into 8 squares and serve. Enjoy!

 

Nutritional Information Per Serving:

Serving Size 1 square

Serves 8

  • 270 cal

  • 11 g fat

  • 37 g carbohydrates

    • 6 g dieterary fiber

  • 10 g protein

 

Loaded Veggie Frittata
 



Ingredients:

  • 1 Tbsp olive oil

  • 2 cloves garlic, minced

  • 1 small onion, chopped

  • 1/2 red bell pepper, chopped

  • 1/2 green bell pepper, chopped

  • 1/2 zucchini, shredded

  • 1/2 cup broccoli florets

  • 1/4 cup sun dried tomatoes, chopped

  • 2 eggs

  • 5 egg whites

  • 1/4 cup Parmesan cheese

  • 1 tsp. dried oregano

  • 1/4 tsp. red pepper flakes

  • 1/2 tsp. pepper

  • Pinch of sea salt

 

Instructions:

  1. Preheat oven to 425 degrees.

  2. In a large skillet on medium heat, drizzle olive oil and saute onion and garlic for about 4 minutes until tender and fragrant.

  3. Add in bell peppers, zucchini, broccoli and sun dried tomatoes, cooking an additional 2 minutes. Set aside.

  4. In a large bowl, whisk together eggs, Parmesan cheese, oregano, red pepper flakes, salt and pepper. Continue whisking until foamy.

  5. Place sauteed veggies in a pie dish lightly sprayed with oil and pour egg mixture over top, making sure to evenly coat all the veggies.

  6. Cover loosely with foil and bake in the oven at 425 for about 10 minutes.

  7. Reduce heat to 350 and continue baking for 25 minutes.

  8. You'll know it's done when a knife inserted comes out clean. Enjoy!

 

Nutritional Information Per Serving:

Serving Size 1 slice

Serves 6

  • 90.5 cal

  • 4.6 g fat

  • 4.5 g carbohydrates

    • 1.2 g dietary fiber

  • 9 g protein

 

Apple Cinnamon Quinoa Cereal
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Ingredients:

  • 1 cup uncooked quinoa

  • 1 Tbsp butter, divided

  • 2 medium apples, chopped

  • 1 1/2 cups cold water

  • 1 tsp. cinnamon

  • 1/2 tsp. apple pie spice

  • 3 Tbsp organic brown sugar

  • 1/4 cup fat-free skim milk

 

Instructions:

  1. ​Soak uncooked quinoa in a bowl of water for 5 minutes.

  2. Meanwhile, coat a large skillet with cooking spray and set over medium heat.

  3. When skillet is hot, melt 1/2 the tablespoon of butter and add your chopped apples.

  4. Cook about 5 to 10 minutes, until apples are soft and begin to caramelize, turning occasionally. Set aside.

  5. Rinse and drain quinoa.

  6. Add to a medium saucepan with 1 1/2 cups of cold water and bring to a bowl over medium-high heat, boil for one minute.

  7. Reduce heat to low and cover pan tightly, allowing quinoa to simmer for 10 minutes.

  8. When quinoa is cooked, remove from heat and fluff with a fork. (Quinoa should have a little tail that appears on each grain when done.) 

  9. Add remaining 1/2 tablespoon of butter, cinnamon, apple pie spice, brown sugar and milk, stirring to combine.

  10. Fold in apples. Enjoy!

 

Nutritional Information Per Serving:

Serving Size 2/3 cup

Serves 6

  • 168 cal

  • 3.1 g fat

  • 30.7 g carbohydrates

    • 3.6 g dietary fiber

  • 4.7 g protein

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