Starting the day off with a healthy breakfast can boost energy and reduce the likelihood of unhealthy snacking later in the day. These recipes are adaptable to use any meats, cheeses, vegetables or fruits you have available.
Photo by Gina Moore
MINI FRITTATA EGG MUFFINS
Makes 12
Cooking spray or paper muffin liners
12 large eggs
½ cup milk
Kosher salt
Fresh ground black pepper
2 tablespoons unsalted butter
½ cup chopped or sliced fennel (or onions or shallots)
3 cups fresh spinach, chopped
½ cup crumbled feta cheese
Preheat oven to 350 F. Prepare a 12-cup muffin pan with cooking spray or paper liners. In a large bowl or measuring cup, whisk together eggs, milk, salt and pepper. Set aside. In a skillet over medium heat, add butter and fennel. Sauté until soft, about 5 minutes. Add spinach and stir until wilted, about 2–3 minutes. Remove from heat. Divide cooked vegetables evenly among muffin cups. Sprinkle cheese over vegetables. Pour in egg mixture, filling each cup about three-quarters full. Bake 20–25 minutes or until eggs are firm and tops are slightly puffed and set in the center. Allow frittatas to cool slightly in pan, and transfer to a wire rack. Serve cool or warm. Store leftover frittatas in refrigerator for up to 4 days or several months in freezer. Reheat in microwave or oven.
Egg and mushroom burritos
Iuliia Nedrygailova
Photo by Iuliia Nedrygailova
Serves 4
4 large eggs
Kosher salt
Fresh ground black pepper
3 tablespoons olive oil, divided
½ pound turkey sausage, crumbled
½ small red bell pepper, sliced
½ small onion, sliced
4 ounces mushrooms, sliced
½ cup black beans
4 10-inch whole grain flour tortillas
1 cup shredded pepper jack cheese
1 avocado, sliced
In a medium bowl, whisk eggs with salt and pepper. Set aside. In a large skillet over medium heat, add 2 tablespoons of oil. When oil is heated, add sausage and cook until browned. Remove with a slotted spoon to a platter and keep warm. In the same skillet, add bell pepper and onion, and sauté until soft. Add mushrooms, and cook until moisture from mushrooms has evaporated. Add sausage and beans to mushroom mixture, and season with salt and pepper. Stir well to combine, then set aside. In a medium skillet, over medium heat, scramble eggs until just cooked. Remove from pan and keep warm. Clean pan for reuse.
To assemble burritos, place tortillas on a clean work surface or large cutting board. Divide the mushroom and sausage mixture onto the middle of each tortilla, followed by the eggs and then the cheese. Fold in the sides of the tortillas over the filling, then roll up the tortillas from the bottom, tucking in the edges as you roll.
Add remaining 1 tablespoon of oil to pan over medium heat. When oil is hot, place burritos seam-side down, and cover pan. Cook until bottoms of burritos are golden brown, about 3 minutes. Flip the burritos, then cover again and cook until golden brown on the other side. Remove to a serving platter or individual plates, and serve warm. Garnish with avocado slices.
Homemade granola, yogurt and fruit bowl
Photo by Gina Moore
Makes approximately 3 cups granola
3 cups rolled oats
½ cup whole almonds, coarsely chopped
½ teaspoon ground cinnamon
¼ teaspoon kosher salt
½ cup honey
¼ cup avocado or canola oil
½ teaspoon vanilla extract
½ cup dried cranberries (or cherries), optional
Plain Greek yogurt
Assortment of fresh fruits
Chia seeds or shredded coconut, for garnish
Preheat oven to 300 F. Line a half-sheet baking pan with parchment paper. In a large bowl, combine oats, almonds, cinnamon and salt. In a small saucepan on low heat, warm honey and oil until honey becomes more fluid. Stir in vanilla. Pour the warm liquid mixture over the dry ingredients, and stir to coat evenly. Spread the granola into a single layer on the prepared sheet pan.
Bake for 15–20 minutes, then remove and toss the granola with a spatula. Spread it back into an even layer, and bake for an additional 15–20 minutes until golden brown. The mixture with still be soft but will crisp as it cools. Allow the granola to cool completely on the baking pan for 20–30 minutes. Once cool, mix in the dried cranberries. Store in an airtight container at room temperature for up to several weeks. Serve ¼ cup granola over yogurt and fruit, garnished with chia seeds and/or coconut.
Almond flour pancakes
Photo by Gwénaël Le Vot
Serves 2
1½ cups almond flour
1 teaspoon baking powder
¼ teaspoon kosher salt
⅓ cup almond milk
2 large eggs
1 tablespoon pure maple syrup
1 teaspoon vanilla extract
Olive oil, for frying
In a medium bowl, whisk together flour, baking powder and salt. In a small bowl, whisk together almond milk, eggs, syrup and vanilla. Pour wet ingredients into dry and stir. If batter is too thick, stir in more milk, 1 tablespoon at a time, until it reaches desired pouring consistency. If it’s too thin, sprinkle in more flour, 1 tablespoon at a time, until desired consistency.
Brush a nonstick skillet with oil over medium heat. Using a ¼-cup ladle, scoop or measuring cup, pour batter into heated skillet. Cook 1–2 minutes per side until brown. (Almond flour pancakes will darken quicker than pancakes made with regular flour.) Serve warm with honey butter, if desired (see below), and maple syrup.
Honey butter
Makes about ¾ cup
8 tablespoons (1 stick) unsalted butter, room temperature
⅛ teaspoon kosher salt
¼ cup honey
Mix all ingredients in a medium bowl until smooth. Transfer to a small bowl, and cover with plastic wrap until ready to use. Refrigerate for up to 2 weeks. Add honey butter to pancakes, waffles, toast, biscuits, vegetables and sandwiches.