CHAPTER THREE
Breakfast
ORANGE AND POMEGRANATE SMOOTHIE
Spinach and Feta Omelet
SERVES 1
PREP TIME: 5 MINUTES
COOK TIME: 10 MINUTES
An omelet is a great way to start the day. It only takes a few minutes to prepare, but the fiber and protein will keep you feeling satisfied all morning long.
2 EGGS
1 TABLESPOON SKIM MILK
½ TEASPOON SALT
¼ TEASPOON BLACK PEPPER
2 TEASPOONS EXTRA-VIRGIN OLIVE OIL
1 CUP CHOPPED BABY SPINACH
2 TABLESPOONS CRUMBLED FETA CHEESE
2 TABLESPOONS SLICED GREEN ONION
1. Whisk the eggs, milk, salt, and pepper together in a small bowl and set aside.
2. Heat 1 teaspoon of the olive oil in a small nonstick skillet over medium heat. Add the spinach and stir to coat with oil. Cook for 1 to 2 minutes, until just wilted. Transfer the spinach to a small bowl and set aside.
3. Heat the remaining teaspoon of oil in the skillet. Pour in the egg mixture and cook for 1 minute without disturbing. Tilt the pan to spread out the uncooked egg and cook for 1 minute longer.
4. Use a spatula to scrape down the sides of the pan and cook until the eggs are almost set, about 1 minute more. Spoon the spinach over half the omelet and sprinkle with feta cheese.
5. Fold the empty half of the omelet over the filling to cover. Cook for 30 to 60 seconds, until the egg is set and the cheese is melted.
6. Slide the omelet onto a plate, garnish with green onion, and serve.
Tomato and Green Onion Omelet
SERVES 1
PREP TIME: 5 MINUTES
COOK TIME: 10 MINUTES
To get the most out of this tomato and green onion omelet, use fresh tomatoes from your own garden or from your local farmers’ market.
2 EGGS
1 TABLESPOON SKIM MILK
½ TEASPOON SALT
¼ TEASPOON BLACK PEPPER
2 TEASPOONS EXTRA-VIRGIN OLIVE OIL
1 PLUM TOMATO, DICED
¼ CUP THINLY SLICED GREEN ONION
1. Whisk the eggs, milk, salt, and pepper together in a small bowl and set aside.
2. Heat 1 teaspoon of the olive oil in a small nonstick skillet over medium heat. Add the tomato and half the green onions and stir to coat with oil. Cook for 1 to 2 minutes, until just wilted.
3. Spoon the tomato and green onion mixture into a bowl, and heat the remaining teaspoon of oil in the skillet.
4. Pour in the egg mixture and cook, undisturbed, for 1 minute. Tilt the pan to spread out the uncooked egg and cook for 1 minute longer.
5. Use a spatula to scrape down the sides of the pan; then cook until the eggs are almost set, about 1 minute more. Spoon the tomato and green onion mixture over half the omelet.
6. Fold the empty half of the omelet over the filling. Cook for 30 to 60 seconds, until the egg is set.
7. Slide the omelet onto a plate, garnish with the remaining green onion, and serve.
Zucchini Onion Frittata
SERVES 6
PREP TIME: 10 MINUTES
COOK TIME: 15 MINUTES
If you are cooking for your family or friends, or you simply want some leftovers for yourself, a big, hearty frittata is definitely the way to go. This savory version makes breakfast for a crowd.
2 TEASPOONS EXTRA-VIRGIN OLIVE OIL
1 GARLIC CLOVE, MINCED
2 CUPS SLICED ZUCCHINI
½ CUP CHOPPED ONION
½ TEASPOON SALT
¼ TEASPOON BLACK PEPPER
8 EGGS
1. Preheat the broiler to high.
2. Heat the olive oil in an ovenproof skillet with a lid over medium-high heat. Add the garlic and cook for 1 minute.
3. Stir in the zucchini and onion and season with salt and pepper. Cook for 4 to 5 minutes, stirring often, until the onions are translucent.
4. Beat the eggs in a bowl and pour into the skillet, stirring just until combined with the zucchini and onion. Cover, reduce the heat to low, and cook for 12 minutes, or until the egg are almost set.
5. Place the skillet under the broiler, uncovered, for 2 minutes, or until the eggs are lightly browned.
6. Let the frittata cool for 5 minutes, cut into portions, and serve.
Herbed Mushroom Frittata
SERVES 6
PREP TIME: 10 MINUTES
COOK TIME: 15 MINUTES
This frittata is a snap to throw together. In no time you have a hearty meal for the whole family.
2 TEASPOONS EXTRA-VIRGIN OLIVE OIL
1 GARLIC CLOVE, MINCED
2 CUPS DICED PORTOBELLO MUSHROOM
¼ CUP DICED RED ONION
½ TEASPOON SALT
¼ TEASPOON BLACK PEPPER
½ TEASPOON DRIED OREGANO
½ TEASPOON DRIED BASIL
8 EGGS
1. Preheat the broiler to high heat.
2. Heat the olive oil in an ovenproof skillet with a lid over medium-high heat. Add the garlic and cook for 1 minute.
3. Stir in the mushroom and onion, and season with the salt and pepper. Cook for 4 to 5 minutes, stirring often, until the onions are translucent. Stir in the oregano and basil.
4. Beat the eggs in a bowl and pour into the skillet, stirring just until combined with the mushroom and onions. Cover, reduce the heat to low, and cook for 12 minutes, or until the egg is almost set.
5. Place the skillet under the broiler, uncovered, for 2 minutes, or until the eggs are lightly browned.
6. Let the frittata cool for 5 minutes, cut into portions, and serve.
Cherry and Almond Oatmeal
SERVES 4
PREP TIME: 5 MINUTES
COOK TIME: 10 MINUTES
Instant oatmeal packets have nothing on this recipe. There is just something about the combination of freshly cooked oats, tart cherries, and almonds that pleases the palate. Here, they come together in a snap. For this recipe and the one that follows, make sure you use quick-cooking steel-cut oats. Instant oats have a bland flavor and little nutritional value, and regular steel-cut oats take four times as long to cook!
3 CUPS WATER
1 CUP QUICK-COOKING STEEL-CUT OATS
⅓ CUP DRIED TART CHERRIES
1 TABLESPOON HONEY
¼ TEASPOON GROUND CINNAMON
PINCH OF SALT
¼ CUP THINLY SLICED ALMONDS
1. Bring the water to a boil in a medium saucepan over medium-high heat.
2. Whisk in the oats, cherries, honey, cinnamon, and salt.
3. Reduce the heat to low and simmer the mixture, uncovered, for about 5 minutes, or until the oats are tender. For a creamier texture, stir oatmeal constantly during cooking.
4. Spoon the oatmeal into bowls and sprinkle with sliced almonds to serve.
Cinnamon Pumpkin Oatmeal
SERVES 4
PREP TIME: 5 MINUTES
COOK TIME: 15 MINUTES
Pumpkin and cinnamon are simply meant to be together. Here, they join oatmeal for a homey, satisfying breakfast.
3 CUPS WATER
1 CUP QUICK-COOKING STEEL-CUT OATS
2 TABLESPOONS PUMPKIN PURÉE
1 TABLESPOON HONEY
¼ TEASPOON PUMPKIN PIE SPICE
PINCH OF SALT
1. Bring the water to a boil in a medium saucepan over medium-high heat.
2. Whisk in the oats, pumpkin purée, honey, pumpkin pie spice, and salt.
3. Reduce the heat to low and simmer the mixture, uncovered, for about 5 minutes, or until the oats are tender. For a creamier texture, stir oatmeal constantly during cooking.
4. Spoon the oatmeal into bowls and serve.
Maple Cinnamon Couscous
SERVES 4
PREP TIME: 5 MINUTES
COOK TIME: 15 MINUTES
Couscous is more than just a side dish. This recipe proves that, with the right seasoning, it can become a tasty breakfast treat! Feel free to substitute water, soy milk, or almond milk for part or all of the milk.
2½ CUPS SKIM MILK
2 TEASPOONS GROUND CINNAMON
1 CUP WHOLE-WHEAT COUSCOUS, UNCOOKED
2 TABLESPOONS PURE MAPLE SYRUP
¼ TEASPOON VANILLA EXTRACT
PINCH OF SALT
1. Heat the milk and cinnamon in a medium saucepan over medium-high heat until bubbles begin to form around the edges of the milk.
2. Remove from heat and stir in the couscous, maple syrup, vanilla, and salt.
3. Cover and let stand for 5 to 10 minutes, until the couscous absorbs the milk.
4. Fluff the couscous with a fork, spoon into bowls, and serve.
Honey Walnut Couscous
SERVES 4
PREP TIME: 5 MINUTES
COOK TIME: 15 MINUTES
This couscous is hot and hearty—just what you need for a satisfying breakfast. The walnuts lend a little crunch. Substitute water, soy milk, or almond milk for part or all of the milk if you prefer.
2½ CUPS SKIM MILK
½ TEASPOON GROUND CINNAMON
¼ TEASPOON GROUND NUTMEG
1 CUP WHOLE-WHEAT COUSCOUS, UNCOOKED
2 TABLESPOONS HONEY
¼ TEASPOON VANILLA EXTRACT
PINCH OF SALT
¼ CUP CHOPPED WALNUTS
1. Heat the milk, cinnamon, and nutmeg in a medium saucepan over medium-high heat until bubbles begin to form around the edges.
2. Remove from the heat and stir in the couscous, honey, vanilla extract, and salt.
3. Cover and let stand for 5 to 10 minutes, until the couscous absorbs the milk.
4. Fluff the couscous with a fork and spoon into bowls to serve. Garnish with chopped walnuts.
Sweet Banana Pancakes
SERVES 2
PREP TIME: 5 MINUTES
COOK TIME: 10 MINUTES
These banana pancakes are so simple to prepare and only require three ingredients. They’re also wheat-free, suitable for those who need to avoid gluten.
4 EGGS
3 RIPE BANANAS
¼ TEASPOON BAKING POWDER
1. Crack the eggs into a medium mixing bowl and beat well. In another medium bowl, mash the bananas with a potato masher. Add the eggs and baking powder to the bananas and stir until blended well.
2. Heat a large nonstick skillet over medium-low heat. Spoon the batter onto the skillet, using 1 to 2 tablespoons per pancake.
3. Cook the pancakes for 1 to 2 minutes on the first side, until bubbles begin to form on the surface. Carefully flip the pancakes and cook for 1 minute more, until lightly browned on the underside.
4. Transfer the pancakes to a serving plate and tent with foil to keep warm. Repeat with the remaining batter.
Easy Blueberry Pancakes
SERVES 3
PREP TIME: 5 MINUTES
COOK TIME: 15 MINUTES
These blueberry pancakes are light and fluffy, and they are made without oil or sugar. The secret? Greek yogurt!
1½ CUPS PLAIN GREEK YOGURT
2 EGGS
2 TABLESPOONS AGAVE NECTAR
1 CUP ALL-PURPOSE FLOUR
2 TEASPOONS BAKING SODA
PINCH OF SALT
COOKING SPRAY (OPTIONAL)
1 CUP FRESH BLUEBERRIES
1. Beat together the yogurt, eggs, and agave nectar in a medium mixing bowl.
2. In a small bowl, whisk together the flour, baking soda, and salt. Add this mixture to the wet ingredients and whisk until just combined and free of lumps.
3. Heat a large nonstick skillet over medium heat. Coat it with cooking spray, if needed.
4. For each pancake, spoon about ¼ cup of batter into the skillet and drop a few blueberries into the wet batter. Cook the pancakes for about 2 minutes on the first side, or until browned. Carefully flip the pancakes and cook for another 2 minutes or until lightly browned underneath.
5. Transfer the cooked pancakes to a serving plate and tent with foil to keep warm. Repeat with the remaining batter.
Whole-Wheat Muffins
MAKES 24 MINI MUFFINS
PREP TIME: 10 MINUTES
COOK TIME: 15 MINUTES
Made with whole-wheat flour and rolled oats, these muffins are much healthier than anything that comes from a box.
1 CUP WHOLE-WHEAT FLOUR
1 CUP ROLLED (OLD-FASHIONED) OATS
1 TEASPOON BAKING SODA
½ TEASPOON GROUND NUTMEG
¼ TEASPOON SALT
1 CUP UNSWEETENED APPLESAUCE
½ CUP PURE MAPLE SYRUP
2 EGGS
1 TEASPOON VANILLA EXTRACT
1. Preheat the oven to 325°F and line a 24-cup mini muffin pan with paper liners.
2. Combine the flour, oats, baking soda, nutmeg, and salt in a medium bowl.
3. Whisk together the applesauce, maple syrup, eggs, and vanilla in a large mixing bowl until well combined. Add the flour mixture in small batches and beat until just combined.
4. Spoon the batter into the muffin cups, filling each one almost to the top. Bake for 15 minutes, or so until the tip of a knife inserted in the center comes out clean.
5. Cool the muffins in the pan for 5 minutes; then turn them out onto wire racks to cool completely.
Cinnamon Raisin Muffins
MAKES 24 MINI MUFFINS
PREP TIME: 10 MINUTES
COOK TIME: 15 MINUTES
The smell of these cinnamon raisin muffins is sure to get even the deepest sleepers out of bed for breakfast in the morning.
1 CUP WHOLE-WHEAT FLOUR
1 CUP ROLLED (OLD-FASHIONED) OATS
1 TEASPOON BAKING SODA
1½ TEASPOONS GROUND CINNAMON
¼ TEASPOON SALT
1 CUP UNSWEETENED APPLESAUCE
½ CUP RAW HONEY
2 EGGS
1 TEASPOON VANILLA EXTRACT
¾ CUP RAISINS
1. Preheat oven to 325°F and line a 24-cup mini muffin pan with paper liners.
2. Combine the flour, oats, baking soda, cinnamon, and salt in a medium bowl.
3. Whisk together the applesauce, honey, eggs, and vanilla in a large mixing bowl until well combined. Add the flour mixture in small batches and beat until just combined. Fold in the raisins.
4. Spoon the batter into the muffin cups, filling them almost to the top. Bake for 15 minutes or until the point of a knife inserted in the center comes out clean.
5. Cool the muffins in the pan for 5 minutes, and then turn them out onto wire racks to cool completely.
Almond and Banana Smoothie
SERVES 2
PREP TIME: 5 MINUTES
Almonds are a great source of protein and heart-healthy fats. In this recipe, their flavor blends well with the slight sweetness of banana.
2 BANANAS, FROZEN AND SLICED
1 CUP COLD UNSWEETENED ALMOND MILK
½ CUP PLAIN GREEK YOGURT
3 TABLESPOONS RAW ALMONDS
1 TEASPOON HONEY
1. Combine all of the ingredients in a blender.
2. Blend on high speed for 30 to 60 seconds, until smooth and well combined.
3. Pour into two glasses and serve immediately.
Strawberry and Hemp Smoothie
SERVES 2
PREP TIME: 5 MINUTES
Hemp seed is a good source of both vegetarian protein and fiber. When combined with frozen strawberries, which are rich in potassium, the result is a smoothie with a powerful nutritional punch.
2 CUPS FROZEN SLICED STRAWBERRIES
1 CUP COLD UNSWEETENED ALMOND MILK
½ CUP PLAIN GREEK YOGURT
2 TABLESPOONS GROUND HEMP SEED
1 TEASPOON HONEY
1. Combine all of the ingredients in a blender.
2. Blend on high speed for 30 to 60 seconds, until smooth and well combined.
3. Pour into two glasses and serve immediately.
Blueberry Yogurt Smoothie
SERVES 2
PREP TIME: 5 MINUTES
The blueberries in this smoothie are loaded with antioxidants, while the Greek yogurt gives you a morning protein boost.
2 CUPS FROZEN BLUEBERRIES
1 CUP COLD UNSWEETENED ALMOND MILK
1 CUP PLAIN GREEK YOGURT
1 TEASPOON HONEY
1. Combine all of the ingredients in a blender.
2. Blend on high speed for 30 to 60 seconds, until smooth and well combined.
3. Pour into two glasses and serve immediately.
Cranberry and Banana Smoothie
SERVES 2
PREP TIME: 5 MINUTES
This smoothie is nice and light. The cranberries balance the banana nicely, and together they’ll brighten your morning.
2 BANANAS, FROZEN AND SLICED
1 CUP FROZEN CRANBERRIES
1 CUP COLD VANILLA ALMOND MILK
¼ CUP UNSWEETENED CRANBERRY JUICE
¼ CUP PLAIN GREEK YOGURT
2 TABLESPOONS HONEY
1. Combine all of the ingredients in a blender.
2. Blend on high speed for 30 to 60 seconds, until smooth and well combined.
3. Pour into two glasses and serve immediately.
Apricot Blueberry Smoothie
SERVES 2
PREP TIME: 5 MINUTES
This creamy and refreshing smoothie blends the tartness of apricot juice with the sweetness of blueberries. Together they’ll bring a zippy start to your day.
2 CUPS FROZEN BLUEBERRIES
½ CUP COLD APRICOT JUICE
½ CUP COLD VANILLA ALMOND MILK
¼ CUP PLAIN GREEK YOGURT
1 TABLESPOON HONEY
1. Combine all of the ingredients in a blender.
2. Blend on high speed for 30 to 60 seconds, until smooth and well combined.
3. Pour into two glasses and serve immediately.
Orange and Pomegranate Smoothie
SERVES 2
PREP TIME: 5 MINUTES
Pomegranates are filled with antioxidants, which stop the cellular damage caused by free radicals. (Free radicals are themselves damaged, and dangerous, molecules.) Antioxidants can also help prevent cancer and other chronic diseases.
1 CUP COLD UNSWEETENED POMEGRANATE JUICE
1 CUP COLD VANILLA ALMOND MILK
1 CUP FROZEN SLICED PEACHES
1 NAVEL ORANGE, PEELED AND SECTIONED
2 TABLESPOONS HONEY
1. Combine all of the ingredients in a blender.
2. Blend on high speed for 30 to 60 seconds, until smooth and well combined.
3. Pour into two glasses and serve immediately.
