Today is the day for a few easy healthy breakfast recipes that you can try right away. You can whip them up in no time and enjoy the delicious foods as a family.
We will start with a traditional omelet, which can be very healthy when made with the right ingredients. A basic omelet filled with cheese (or meat) and vegetables is the perfect way to start the day. It is filled with protein and vital nutrients from the veggies; plus, you will enjoy a wonderful blend of textures and flavors.
- 1 T. olive oil
- 1 T. butter
- 3 eggs
- 1 cup broccoli spears (tiny)
- 1 small onion (diced)
- ¼ cup real cheddar cheese (grated)
- You can substitute any kind of meat (chicken, steak, or ham) for the cheese if you prefer
- 1 small tomato (diced)
- Salt and freshly-ground pepper, to taste.
- Steam broccoli until fork tender (can be cooked the night before).
- Heat a non-stick pan over medium heat on your stove.
- Add 1 tablespoon high-quality olive oil and 1 tablespoon butter (not margarine).
- Scramble the eggs in a bowl until they are pale yellow.
- Stir-in diced tomato, onion, steamed broccoli, and cheese or meat to the egg mixture and blend well.
- Season to taste.
- Pour the mixture into the pan.
- Let the mixture cook until it begins to set.
- Then, gently lift the omelet from the bottom of the pan and fold it over on itself.
- Continue to cook over low heat until set – do NOT overcook.
- Serve immediately with a piece of 100% whole wheat toast lightly spread with almond butter.
You can substitute any vegetable that you enjoy: spinach, mixed veggies, green/red peppers, etc. My seasoning preference is salt and pepper, but change it up as you like by adding additional seasonings to taste: basil, oregano, cilantro, parsley, etc.
Oatmeal with Fruit, Nuts, and Spices
A simple breakfast that will keep you feeling full until lunch.
- 1 cup of rolled oats
- 3 cups of water
- 1 teaspoon of salt
- 1 banana (chopped into small pieces)
- ¼ of a cup of pitted dates (chopped into small pieces)
- 1/3 of a cup fresh blueberries
- 2 T. thinly-sliced almonds
- 2 T. chopped walnuts
- 2 to 3 dashes of cinnamon
- Real maple syrup for sweetener (to taste – use a light hand)
- Bring water and salt to a boil in medium sauce pan.
- Stir in the oats and bring to a boil over medium-high heat.
- Reduce the heat and simmer for about 5 minutes or until close to desired consistency.
- Remove from heat, cover, and let stand for about 5 minutes or until it reaches the desired thickness.
- Divide the oatmeal into 3 or 4 serving bowls.
- Sprinkle with cinnamon and a generous dollop of maple syrup.
- Top with the fruit and nuts.
Your nutritious, delicious breakfast is ready in about 10 minutes.
You can substitute almost any type of nuts/seeds and fruits in this recipe. Try pecans, pine nuts, or sunflower seeds instead of almonds and walnuts. You may prefer raisins, dried cherries or dried cranberries – or use apples and raspberries.
This breakfast is very low in calories and extremely filling without adding excessive sodium or cholesterol to your diet.
Banana or Blueberry Pancakes
Homemade pancakes are at the top of the favorite list in my family – and are definitely a comfort food for many people. In addition to one of the best-loved breakfast foods, they are wonderful for a quick and easy dinner.
- 2 eggs
- ¼ cup milk
- ¾ teaspoon salt
- 2 teaspoons baking powder
- 1 T. sugar
- 1¼ cups unbleached all-purpose flour.
- 1 cup milk
- ¼ teaspoon vanilla
- 3 T. real butter (melted and cooled slightly)
- ½ cup blueberries or 1 ripe banana (chopped)
- Place all dry ingredients in medium mixing bowl.
- Use wire whisk to mix thoroughly, set aside.
- In another bowl, beat eggs with ¼ cup milk until light and fluffly.
- Pour egg mixture into dry ingredients and stir until blended.
- Add 1 cup milk and vanilla – whisk until smooth. (DO NOT overmix)
- Batter should be thin.
- Stir in the melted butter and add fruit.
- Let the batter rest for 5 minutes while preparing the griddle.
- Place griddle or heavy frying pan over high heat. (Test – when a few drops of water sprinkled on pan steam and dance around, it is ready.)
- Spray with butter-flavored PAM or coat with real butter (my preference).
- Immediately pour batter into the pan in ¼ cup increments to form pancakes (Use ½ cup if you prefer larger pancakes.)
- Allow the batter to set (bubbly on top); then, flip each one gently.
- Serve lightly sprinkled with powdered sugar or real maple syrup.
The warm fruit inside the pancakes makes them more nutritious and extra delicious. Bananas add sweetness to the batter; and blueberries give a nice fruity pop to the taste buds.
Try making extra batter without the fruit to save in the refrigerator for the coming week. When ready to use, thin down with milk, add the fruit and you are ready to cook.
You can also buy packaged batter mix, which makes the process even easier, but read labels carefully and choose a brand that has minimal or no additives.
Traditional Hearty Breakfast
The traditional recipes tend to be some of the best, so if you would like to try a simple farmer’s breakfast, this recipe is as quick, easy and wonderful.
- 2 extra large eggs
- 4 strips bacon or 2 sausage patties
- 2 slices 100% whole wheat toast
- Real butter and favorite jam
- 1 small apple or orange, sliced (or any fruit of choice)
- Slice fruit and set on table.
- Place eggs in mixing bowl and whip with a fork until pale yellow (a little milk can be added if you like).
- Add salt and pepper to taste, set aside.
- Place the bacon or sausage into medium frying pan and cook until bacon is crisp or sausage is done through. Thin sausage slices will cook more quickly.
- Remove the bacon or sausage from the pan and place on a paper towel to drain.
- Place the meat on a cutting board and chop into small pieces and stir into the eggs.
- Drain the grease from the frying pan and return to heat.
- Pour egg/meat mixture into the hot pan, stirring frequently, until eggs are done (do not overcook). Remove from the heat.
- Serve with sliced fruit, lightly buttered 100% whole wheat toast and favorite jam.
You can also put the egg/meat mixture on the toast (sandwich style) to take with you, if time is short. Don’t forget to grab a piece of fruit, too.
Another alternative is to cook the meat, then – the eggs (over easy, sunny-side up, or scrambled) and serve with the toast and fruit.
Easy, Peasy, Healthy French Toast
This version of French toast is easy to make, good for you, and absolutely yummy – a great way to start the day.
- 2 extra large eggs
- 2 T. milk
- Dollop of honey
- 1/8 teaspoon vanilla
- Dash of salt
- 2 slices hearty whole-grain bread
- Set griddle or frying pan on the stove over medium heat.
- Whip all ingredients (except bread) together until thoroughly mixed.
- Place one slice bread in the egg mixture and pierce with a fork to help soak up the egg.
- Flip it over to allow 2nd side to soak up the egg.
- Quickly coat the frying pan with a little real butter (or spray with butter-flavored PAM and place soaked bread into pan.
- Immediately repeat this procedure with the 2nd slice of bread and place in the pan.
- Cook both slices for ~ 2 minutes on each side or until lightly browned and slightly puffed.
- Remove slices from the pan – add a little butter and sprinkle lightly with powdered sugar – or real maple syrup. Sooooo tasty!
- Enjoy a side dish of fresh strawberries, blueberries, or half a cantaloupe.
Join us tomorrow for some great smoothie recipes and oatmeal cups – for those days when there is a serious time crunch.