Breakfasts

Vanilla Yogurt Berry Parfait

Yield: 1 serving

  

No matter what age you are, parfaits are fun … and this one is healthier than most others. Take a pass on presweetened yogurts at the store and enjoy this one for breakfast or as a filling snack.

• 1 cup plain low-fat yogurt
• ½ teaspoon vanilla extract
• ½ teaspoon cinnamon
• 2 teaspoons honey
• 1 cup berries (fresh, or frozen and thawed)
• 1 tablespoon of your favorite unsalted nut

Directions

• Combine the yogurt with the vanilla, cinnamon and honey. Mix well. Layer a tall glass starting with ½ the yogurt mixture, then ½ the berries, then ½ the nuts. Repeat once more and your parfait is ready to be devoured.

NUTRITION FACTS (PER SERVING)
Calories	291
Fat	9 g
Carbohydrate	39 g
Protein	14 g

Oat & Almond
Breakfast Bar

Yield: 8 servings

  

If you want an easy and healthy breakfast on the go, this is it. A simple spin on a traditional granola bar, these bars are light and low in sugar.

• 1 ¾ cups old-fashioned oats
• 1 teaspoon cinnamon
• 1 egg, lightly whisked
• 3 tablespoons unsweetened almond butter
• 1 banana, mashed
• 1 teaspoon vanilla extract
• ½ cup water

Directions

• Preheat the oven to 350°F. Lightly grease or line an 8x8-inch pan with parchment paper.
• In a medium bowl, mix together the oats and cinnamon.
• In a smaller bowl, combine the egg, almond butter, banana and vanilla. After the egg mixture is thoroughly blended, add to oats and cinnamon. Finally, add the water. Continue stirring mixture until water is thoroughly absorbed (about 30 seconds).
• Pour the mixture in the prepared pan. Bake for 25 minutes, or until edges become lightly browned. Allow to cool before serving.

NUTRITION FACTS (PER SERVING)
Calories	117
Fat	5 g
Carbohydrate	15 g
Protein	4 g

Overnight Chia
Seed Oatmeal

Yield: 1 serving

  

Getting the nutrients you need to start your day doesn’t need to take much time. Full of fiber and omega-3 fatty acids, these overnight oats are a powerhouse of a breakfast, providing sustained energy all morning long.

• ¼ cup old-fashioned oats
• 2 tablespoons chia seeds
• 1 tablespoon honey
• ½ teaspoon cinnamon
• ½ teaspoon vanilla extract
• ¼ teaspoon lemon juice
• ¾ cup water

Directions

• Combine all of the ingredients in a mason jar or sealable container. Shake vigorously and refrigerate overnight. 

NUTRITION FACTS (PER SERVING)
Calories	284
Fat	10 g
Carbohydrate	45 g
Protein	9 g

Quick Tip: Just one serving of chia seeds, two tablespoons, is filled with 11 grams of fiber. Plus, you’ll get a healthy dose of magnesium, calcium, iron and omega-3 fatty acids. Add to oatmeal or smoothies for an extra shot of nutrition.

Banana Cinnamon Muffins

Yield: 12 muffins

    

The next time you’re craving something warm and sweet for breakfast, but don’t want to deal with the guilt, try this grain-free, low-sugar version of a traditional bakery classic.

• 3 ½ cups almond flour
• 3 teaspoons cinnamon
• 2 teaspoons baking soda
• 6 bananas, mashed
• 4 eggs, lightly beaten
• 2 teaspoon vanilla extract
• 1 ½ to 2 cups almond milk, unsweetened

Directions

• Preheat the oven to 350°F. Line a muffin tin with paper cups, or lightly grease with coconut oil.
• In a large bowl, add the almond flour, cinnamon and baking soda. Mix well and set aside.
• In a medium bowl, combine the mashed bananas, eggs and vanilla.
• Once the banana mixture is well-mixed, add to the almond base and mix until grainy. Slowly add the milk, ¼ cup at a time. The consistency should be slightly thicker than pancake batter.
• Pour the mixture into the baking cups, about ⅔ full. Bake for 22 to 25 minutes, or until tops are golden brown. And voilà!

NUTRITION FACTS (PER SERVING)
Calories	190
Fat	12 g
Carbohydrate	18 g
Protein	4 g

Chocolate Coconut
Energy Muffins

Yield: 12 muffins

    

Give your metabolism a boost with this chocolate-coconut combo.

• 1 cup plus 1 tablespoon oat flour
• 1 cup plus 1 tablespoon almond flour
• ½ cup shredded coconut
• ½ cup unsweetened cocoa powder
• 1 teaspoon baking soda
• ¾ cup coconut oil, melted
• ½ cup plus 1 tablespoon applesauce
• ¼ cup honey
• 1 teaspoon vanilla extract

Directions

• Preheat the oven to 350°F. Line a muffin tin with paper cups, or lightly grease with coconut oil.
• Combine the flours, shredded coconut, cocoa powder and baking soda in a large bowl. Mix until thoroughly combined.
• In a small bowl, combine coconut oil, applesauce, honey and vanilla. Whisk until well-blended.
• Pour wet ingredients into the flour mixture. Mix thoroughly. Ladle the chocolate mixture into the muffin cups, about ⅔ full. Bake on the top rack for 19 to 22 minutes. This muffin recipe does not rise quite as high as other muffins; be careful not to overcook.

Nutrition Facts (per serving)
Calories	213
Fat	14 g
Carbohydrate	22 g
Protein	3 g

Lemon Chia Seed Muffins

Yield: 12 muffins

    

This lemony muffin makes a great addition to a healthy breakfast. Or enjoy it as a snack any time of the day.

• 2 cups almond flour
• 2 teaspoons baking powder
• ¼ cup honey
• ¼ cup unsweetened almond milk
• 2 tablespoons lemon juice
• 1 teaspoon vanilla extract
• Zest of 1 lemon
• 3 eggs, room temperature and lightly whisked
• ¼ cup chia seeds

Directions

• Preheat the oven to 350°F. Line a muffin tin with paper cups, or lightly grease with coconut oil.
• In a medium bowl, combine the almond flour and baking powder. Mix well.
• In a smaller bowl, combine the honey, almond milk, lemon juice, vanilla and lemon zest. After the mixture is combined, add to the almond flour mixture and combine thoroughly.
• Slowly fold in the eggs followed by the chia seeds. After the chia seeds look evenly distributed, pour the mixture into the muffin cups, about ⅔ full. Bake for 20 minutes, or until muffins are no longer soft in the middle. Allow to cool before serving.

NUTRITION FACTS (PER SERVING)
Calories	169
Fat	12 g
Carbohydrate	12 g
Protein	4 g

Double Chocolate
Protein Muffins

Yield: 12 MuFFINS

    

Not to be mistaken for chocolate cake, this sweet, moist, super- chocolaty muffin will not only satisfy your craving for cocoa, but give you sustained energy, in part thanks to the medium chain triglycerides from the coconut oil.

• 1 ½ cups oat flour
• ½ cup chocolate protein powder
• ⅜ cup unsweetened cocoa powder
• ¾ teaspoon baking soda
• 3 eggs, lightly whisked
• ⅜ cup coconut oil
• 4 ½ tablespoons honey
• ¾ teaspoon vanilla extract
• ¾ cup unsweetened almond milk plus 2 tablespoons reserved

Directions

• Preheat the oven to 400°F. Line a muffin tin with paper cups, or lightly grease with coconut oil.
• Combine the oat flour, protein powder, cocoa powder and baking soda in a medium-size bowl. Mix well and set aside.
• In a small bowl, mix together the eggs, coconut oil, honey and vanilla. Add the egg mixture to the dry ingredients, blending completely. Slowly add in the almond milk. The consistency of the muffin batter should be pourable, not scoopable. Continue adding until you get the appropriate consistency. Add 2 additional tablespoons of almond milk, if necessary.
• Pour the batter into the muffin cups, about ⅔ full. Bake for 15 to 17 minutes, or until muffins pass the toothpick test. Allow to cool before serving.

NUTRITION FACTS (PER SERVING)
Calories (per serving)	196
Fat	10 g
Carbohydrate	19 g
Protein	8 g

Quick Tip: You can make oat flour from old-fashioned oats. Simply grind them up in a clean coffee grinder and in about two minutes, you’ll end up with oat flour.

Quinoa Protein
Power Muffins

Yield: 12 muffins

    

A nice balance of protein, carbohydrate and fat, these Quinoa Power Muffins make for part of a healthy breakfast or midday snack.

• ½ cup quinoa
• 1 cup water
• ½ cup unsweetened almond butter
• ¼ cup honey
• 1 teaspoon vanilla
• 3 eggs, lightly whisked
• 1 cup oats
• ½ teaspoon baking soda
• ½ teaspoon baking powder

Directions

• Preheat the oven to 350°F. Line a muffin tin with baking cups, or lightly grease with coconut oil.
• In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to a simmer. Cover and cook until the quinoa has absorbed all of the liquid, about 18 to 20 minutes. Remove from heat and place in refrigerator until it is warm to the touch.
• In a large mixing bowl, combine the almond butter, honey and vanilla. Mix thoroughly. Add in the eggs and continue mixing until the mixture is smooth. Stir in the oats and cooked quinoa. Lastly, add in the baking soda and baking powder.
• Ladle the mixture into the muffin cups, about ⅔ full. Bake for 16 to 18 minutes, or until tops of muffins begin to brown. Allow to cool before serving.

Nutrition Facts (per serving)
Calories	156
Fat	7 g
Carbohydrate	23 g
Protein	4 g

Strawberry Muffins

Yield: 12 muffins

    

Strawberries make just about anything taste good, including muffins. This freezer-friendly recipe means you save time later in the week when you’re looking for a midafternoon snack.

• 1 ½ cups oat flour
• 1 ½ cups almond flour
• ¾ teaspoon cinnamon
• ½ teaspoon ground nutmeg
• 1 ½ teaspoons baking soda
• 4 eggs, lightly whisked
• 4 ½ tablespoons honey
• ⅓ cup coconut milk, unsweetened
• 1 ½ teaspoons vanilla extract
• 1 ½ cups strawberries (fresh), chopped

Directions

• Preheat the oven to 400°F. Line a muffin tin with baking cups, or lightly grease with coconut oil. Set aside.
• Combine all of the flours, cinnamon, nutmeg and baking soda in a medium bowl. In a small bowl, combine the eggs, honey, coconut milk and vanilla. Mix thoroughly.
• Add the wet ingredients to the dry ingredients until blended. Finally, gently fold in the strawberries. Be careful not to overfold and break apart the berries.
• Pour the mixture into the baking cups, about ⅔ full. Bake for 13 to 15 minutes, or until tops are golden brown. Allow to cool before serving.

Nutrition Facts (per serving)
Calories	197
Fat	10 g
Carbohydrate	19 g
Protein	8 g