Breakfast Recipes

Breakfast Recipes

Green Toast

Preparation Time: 10 minutes

Ingredients:

  • 4 slices rye bread
  • 1 avocado, peeled, pitted
  • 1 teaspoon lemon juice
  • 5oz. crumbled feta
  • 2 tablespoons fresh mint, chopped
  • Salt and pepper, to taste

Directions:

  1. Mash the avocado roughly with a fork.
  2. Stir in the mint and lemon juice. Season to taste with salt and pepper.
  3. Toast the rye bread. Spread over mashed avocado.
  4. Top the avocado with crumbled feta cheese.
  5. Serve after.

Nutritional Information

(Serving Size 4)

Calories: 169

Fat: 13.8 g

Protein: 4.2 g

Carbohydrate: 8.7 g

Fiber: 4.0 g

Cholesterol: 16 mg

Iron: 5%

Sodium: 248 mg

Calcium: 10%

Recipes

 


Eggs and Mushrooms

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Ingredients:

  • 4 eggs, beaten
  • ½ cup white mushrooms, sliced
  • 1 teaspoon vegetable oil
  • ¼ cup milk
  • ¼ cup spring onions, sliced
  • ¼ cup feta cheese, crumbled
  • Pinch of black pepper
  • 8 cherry tomatoes, halved
  • 1 slice turkey ham, chopped

Directions:

  1. Spray a large skillet with cooking spray and heat over medium-high heat. Add in mushrooms and spring onion and cook, stirring for 5-7 minutes and stir in oil.
  2. Meanwhile, whisk the eggs with milk and pepper; pour over veggies and sprinkle with crumbled feta cheese.
  3. Begin to scramble and cook for 1 minutes; sprinkle with turkey ham and cook for 2 minutes more. Remove from the heat and serve with the tomatoes.

Nutritional Information

(Serving Size 4)

Calories: 154

Fat: 8.3 g

Protein: 9.9 g

Carbohydrate: 11.8 g

Fiber: 3.2 g

Cholesterol: 170 mg

Iron: 10%

Sodium: 187 mg

Calcium: 12%

Recipes 4


Fruity Quinoa Porridge

Preparation Time: 5 minutes

Cooking Time: 12 minutes

Ingredients:

  • 1 ½ cups almond milk
  • 1 ½ cups uncooked quinoa
  • ¼ cup pistachio, chopped
  • ¼ cup dried apricots, chopped
  • ½ cup dried cranberries

Directions:

  1. Bring 4 cups water to a boil over medium-high heat.
  2. Stir in the quinoa and reduce heat to medium-low. Simmer the quinoa for 10-12 minutes or until the liquid is absorbed.
  3. Remove the quinoa for the heat. Stir in almond milk, and fruits.
  4. Divide the quinoa between four bowls. Top each with chopped pistachios before serving.

Nutritional Information

(Serving Size 4)

Calories: 470

Fat: 27.1 g

Protein: 11.9 g

Carbohydrate: 49.2 g

Fiber: 7.5 g

Cholesterol: 0 mg

Iron: 26%

Sodium: 37 mg

Calcium: 5%

 

Recipes 5


Amande Porridge

Preparation Time: 5 minutes

Cooking Time: 25 minutes

Ingredients:

  • ¾ cup water
  • ½ cup milk
  • 1/3 cup almond meal
  • ½ teaspoon vanilla paste
  • ¼ teaspoon ground cinnamon
  • 1 tablespoon raw honey
  • ½ red apple, cored, peeled, and sliced
  • 1 tablespoon walnuts, crushed

Directions:

  1. In a saucepan, combine the water, milk, almond meal, vanilla, cinnamon, honey, and apple.
  2. Bring to boil, and reduce heat. Simmer for 20-25 minutes or until the liquid is absorbed.
  3. Stir in crushed walnuts. Serve while still hot.

Nutritional Information

(Serving Size 2)

Calories: 203

Fat: 11.6 g

Protein: 6.4 g

Carbohydrate: 21.9 g

Fiber: 3.5 g

Cholesterol: 5 mg

Iron: 5%

Sodium: 33 mg

Calcium: 12%

Recipes 6


Eggs on a Bed of Spinach

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Ingredients:

  • 2 eggs
  • 1 cup packed spinach
  • 1 tablespoon toasted pine nuts
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Directions:

  1. Heat ½ tablespoon olive oil in a non-stick skillet over medium heat.
  2. Once the oil is hot, crack the eggs over the skillet. Season to taste with salt and pepper, and cover.
  3. Cook the eggs for 3 minutes without moving or until the egg whites are set. Gently remove from the pan with a spatula and place aside.
  4. Wipe the pan and heat remaining oil. Add the spinach and season to taste. Cook until the spinach is just wilted.
  5. Serve the spinach on a plate. Sprinkle with the toasted pine nuts and top with the eggs.
  6. Serve and enjoy.

Nutritional Information:

(Serving Size 2)

Calories: 155

Fat: 14.4 g

Protein: 6.6 g

Carbohydrate: 1.4 g

Fiber: 1.5 g

Cholesterol: 160 mg

Iron: 8%

Sodium: 74 mg

Calcium: 4%

Recipes 7

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