A client of mine sent me over a couple of her "Go To" quick breakfast recipes and I wanted to share with you.
Who ever said breakfast can't be delicious and healthy for you?!
We are way past the days of cereal and milk (that is unless you are like me and love to have a bowl of cereal for a snack every now and again). Hope you enjoy!
Peanut Butter Breakfast Cookies
2 large (140 grams each), ripe bananas
2 large (50 grams each) eggs
2 1/2 cups (200 grams) rolled oats (certified gluten-free if necessary)
1 cup (260 grams) peanut butter
3 tablespoons honey
2 teaspoons cinnamon
Pinch of salt
Preheat the oven to 350°F. Spray a cookie sheet with cooking spray.
Add the ripe bananas and eggs into a medium mixing bowl. Mix with a spatula, mashing on the banana to get chunks as small as possible. Add the oats, peanut butter, honey, and salt, and stir until just combined. The mixture will get thick and hard to stir.
Use a 1/4 cup measure to portion cookie dough into 12 balls. Take each ball and split it in half to create 24 smaller balls. Roll each ball and lightly smash it between your palms to create a mini cookie.
Place the cookies on the baking sheet. Bake until the edges start to brown, 12 to 15 minutes.
Save these for snacks on the on the go too!
Serves: 8 | Serving Size: 3 cookies
Nutrition (per serving): Calories: 299; Fat: 15g; Carb: 34g; Protein: 11g
Breakfast Burrito Bowls
2 tablespoons 2% reduced-fat milk
1/2 teaspoon ground cumin
1/4 teaspoon coarse kosher salt
1/8 teaspoon cayenne pepper
6 large eggs
1 8.8-ounce (250g) package precooked brown rice
3/4 cup (125g) canned reduced-sodium black beans
3/4 cup (100g) frozen corn kernels, thawed
1/2 cup (100g) refrigerated pico de gallo
1/2 cup (57g) crumbled queso fresco
In a medium bowl, whisk together milk, cumin, salt, pepper and eggs. Heat a medium nonstick skillet over medium heat. Coat pan with cooking spray. Add egg mixture to pan; cook until soft-scrambled, about 3 minutes, stirring constantly.
Meanwhile, warm rice according to package directions. In a small bowl, combine beans and corn. Divide rice evenly among 4 bowls or freezer-safe containers, about 1/3 cup per bowl. Arrange 1/3 cup scrambled eggs and 1/3 cup bean mixture in each bowl. Top with 2 tablespoons pico de gallo and 2 tablespoons cheese.
Refrigerate up to 4 days; reheat in the microwave on high for 1 minute or until thoroughly warmed. Or freeze for up to two months; reheat in the microwave on high for 2 1/2–3 minutes or until thoroughly heated.
High-Protein Chai Smoothie Bowl
1 chai tea bag
1/2 cup (120ml) unsweetened vanilla almond milk or lowfat milk
1 medium banana, cut into pieces
1 cup (245g) lowfat unsweetened vanilla or plain Greek yogurt
1/2 cup (45g) quick cooking oats
2 tablespoons ground flax seed
1/4 cup (40g) chopped mango
2 tablespoons blueberries
2 teaspoons toasted slivered almonds
Heat milk in the microwave or in a small saucepan until very warm but not boiling; add tea bag. Steep 1 minute, squeezing bag. Refrigerate with tea bag in milk until chilled.
Discard tea bag and combine tea-milk mixture, yogurt, oats and seeds in a blender. Cut banana into pieces, setting aside a few slices for garnish, and add to yogurt mixture. Process until smooth and well blended. Divide mixture into bowls and top with mango, blueberries and almonds.
Serving Size: 1 cup yogurt mixture, 2 tablespoons chopped mango, 1 tablespoon blueberries and 1 teaspoon almonds. Per serving: Calories: 263; Fat: 6g; Carb: 38g; Protein: 17g
Black Bean and Avocado Breakfast Tostadas
1 (15-ounce) can no-salt added black beans, rinsed and drained
1 teaspoon taco seasoning
4 (6-inch/15cm) corn tortillas
1 tablespoon plus 1 teaspoon olive oil, divided
4 large eggs
1/2 cup (170g) fresh pico de gallo
1 medium (198g) avocado, pitted and sliced thinly
1/4 cup (28g) crumbled Cotija or feta cheese
1 green onion, thinly sliced
Preheat oven to 400°F (200ºC). Brush the tortillas on both sides with 1 tablespoon of the oil and arrange in a single layer on a baking sheet. Bake until golden brown on one side, 5 minutes. Flip tortillas and cook on the second side until golden brown and crisp, about 3 minutes. Remove from oven and set aside.
While the tortillas are baking, cook the beans. Heat a large nonstick skillet over medium heat. Add the beans, chili powder and 1/4 cup (59ml) of water. Mash the beans with a potato masher until mostly smooth and simmer until thickened and heated through, 3 minutes. Transfer to a bowl and cover. Rinse skillet.
Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Break the eggs into the pan and cook until the whites are almost set, 4 minutes.
Spread the beans on the baked tortillas. Top each tortilla with a fried egg. Sprinkle 2 tablespoons salsa, 1 tablespoon cheese and green onions over each tostada. Top with slices of 1/4 avocado and serve immediately.