CHAPTER SEVEN
Breakfasts
Melon Breakfast Salad
SERVES 4
Watermelons are a perennial favorite, but they can be frustrating because it seems like you never know if you have a good one until you cut it open. Look for a uniformly dark green melon that feels quite heavy for its size. Turn it over to make sure the spot where it sat on the ground is yellowish, rather than white or light green; those colors mean that the melon was probably picked too soon and won’t be ripe.
½ SEEDLESS WATERMELON, RIND REMOVED AND FLESH CUT INTO 1-INCH CHUNKS
¼ CANTALOUPE, PEELED, SEEDED, AND CUT INTO 1-INCH CHUNKS
1 CUP SLICED STRAWBERRIES
1 CUP BLUEBERRIES
½ ENGLISH CUCUMBER, DICED
1 CUP HALVED RED GRAPES PINCH OF CAYENNE PEPPER
2 TABLESPOONS JULIENNED FRESH MINT LEAVES
In a large bowl, toss all the ingredients together. Let them stand for about 60 minutes, tossing several times. Serve in shallow bowls.
Mediterranean Omelet
SERVES 4
The traditional technique for omelet-making is quite complicated, and many professional chefs can’t even produce perfect results. This omelet, however, requires no fancy pan work and is very simple to prepare. All you really have to do is let it sit over heat until it’s set.
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
2 CUPS EGG WHITES
1 TABLESPOON CHOPPED FRESH BASIL
¼ TEASPOON FRESHLY GROUND BLACK PEPPER
½ TEASPOON MINCED GARLIC
½ CUP CHOPPED YELLOW BELL PEPPER
½ CUP FINELY CHOPPED RED ONION
1 CUP HALVED CHERRY TOMATOES
1. Preheat the oven to broil.
2. In a large ovenproof skillet over medium heat, heat the olive oil.
3. In a medium bowl, thoroughly combine the egg whites, basil, and black pepper. Set aside.
4. Add the garlic and bell pepper to the skillet and sauté until tender and fragrant, about 2 minutes. Add the onions and tomatoes and sauté for another minute.
5. Remove the skillet from the heat and pour in the egg whites. Put the skillet back on the heat and cover it. Cook the omelet for 10 to 12 minutes without stirring, until egg mixture is set.
6. Remove the skillet from the heat and put it under the broiler for about 60 seconds, until the top is lightly browned.
7. Cut the omelet into quarters and transfer the pieces to plates.
Clean Eating Granola
MAKES 20 SERVINGS
This recipe isn’t set in stone; you can add your favorite nuts, seeds, and dried fruit to create your own customized, delicious Clean Eating food. Make sure you keep the foundation elements—oats, coconut, honey, and oil—so your granola has a good base and holds together well.
6 CUPS LARGE-FLAKE ROLLED OATS
1 CUP SHREDDED UNSWEETENED COCONUT
½ CUP SUNFLOWER SEEDS
½ CUP SLICED ALMONDS
¼ CUP FLAXSEED
¼ CUP HEMP HEARTS (SHELLED HEMP SEEDS) OR SESAME SEEDS
1 TEASPOON GROUND CINNAMON
¼ CUP CANOLA OIL
¼ CUP HONEY
1 CUP DRIED CRANBERRIES
½ CUP GOLDEN RAISINS
1. Preheat the oven to 250°F.
2. Cover 2 baking sheets with foil and set aside.
3. In a large bowl, stir together the oats, coconut, sunflower seeds, almonds, flaxseed, hemp hearts, and cinnamon until well combined; set aside.
4. In a small microwave-safe bowl, whisk together the oil and honey. Heat on low for 30 seconds, until the mixture is warm and combines easily.
5. Add the honey mixture to the dry ingredients and mix everything together with your hands until well combined.
6. Spread the granola onto the prepared baking sheets and bake it, stirring frequently, until the granola is toasted and golden, about 1½ hours.
7. Remove it from the oven and transfer the granola to large bowl. Add the cranberries and raisins and toss to combine.
8. Cool the granola completely and store it in airtight containers; freeze if desired.
Spanakopita Frittata
SERVES 8
Anyone who has enjoyed the buttery, flaky Greek pastries stuffed with spinach and cheese will love this Clean Eating tribute. It’s important to use low-sodium feta because traditional feta has about 1,200 mg of sodium per half cup—too much for most people eating cleanly. You can also reduce the amount of feta in the frittata with little effect on the flavor.
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
6 EGG WHITES
2 EGGS
2 CUPS SPINACH
1 TOMATO, SEEDED AND CHOPPED
½ CUP ROASTED, CHOPPED RED BELL PEPPER
½ CUP CRUMBLED LOW-SODIUM FETA
¼ TEASPOON FRESHLY GROUND BLACK PEPPER
1. Preheat the oven to 350°F.
2. Grease a 9-by-13-inch cake pan with the oil and set aside.
3. In a large bowl, thoroughly whisk together the egg whites and eggs. Stir in all the other ingredients until well combined.
4. Pour the egg mixture into the prepared pan. Bake the frittata until just set, 18 to 22 minutes.
5. Remove the pan from the oven and put it on a wire rack. Cool the frittata for about 5 minutes.
6. Loosen the edges of the frittata with a rubber spatula, and cut it into 8 pieces. Slide the spatula under the pieces and lift them onto plates.
Steel-Cut Oatmeal
SERVES 4
Steel-cut oatmeal can be an acquired taste, especially if you’re used to gummy single-serve oatmeal. The texture of this porridge will depend on how long you cook the oats; if you like a chewier texture, follow the recipe as given here. If you want a smoother eating experience, increase the cooking time, adding liquid when required. Or you can cook your porridge overnight in a slow cooker.
3 CUPS STEEL-CUT OATS
4 CUPS WATER
2 CUPS ALMOND MILK
¼ CUP SUNFLOWER SEEDS
1 TABLESPOON GROUND FLAXSEED
1. In a medium saucepan, stir together all the ingredients. Cover the pan and place it over medium-high heat until the mixture starts to simmer.
2. Reduce the heat to low and continue to cook, stirring occasionally, for about 60 minutes, until the oatmeal is chewy but tender.
3. Serve warm with Clean Eating toppings such as dried fruit, nuts, applesauce, or fresh berries.
Clean Huevos Rancheros Wraps
SERVES 4
This is the perfect grab-and-go breakfast or snack for all-day energy. If you’re going to eat this on the run, you don’t want to end up wearing it, so make sure your eggs are cooked quite dry and the bean mixture is thick. Don’t overstuff the wrap, either, or your wrapper won’t encase the filling completely.
2 CUPS DRAINED AND RINSED CANNED SODIUM-FREE BLACK BEANS
4 SCALLIONS, SLICED
½ RED BELL PEPPER, CUT INTO THIN STRIPS
2 TOMATOES, SEEDED AND CHOPPED
1 TEASPOON MINCED GARLIC
1 TEASPOON GROUND CUMIN
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
8 EGG WHITES
8 MULTIGRAIN SANDWICH WRAPS OR TORTILLAS
4 TABLESPOONS NONFAT PLAIN GREEK YOGURT
SPLASH OF HOT SAUCE (OPTIONAL)
1. Heat a large skillet over medium-high heat.
2. Add the beans, scallions, red pepper, tomatoes, garlic, and cumin and cook, stirring occasionally, for about 4 minutes. With the back of a wooden spoon, mash the beans a little. Remove the pan from the heat and set aside.
3. Grease a small skillet with the oil and scramble the egg whites over medium heat until dry but not browned.
4. Scoop ⅛ of the eggs onto each wrapper and top with ⅛ of the bean mixture plus ½ tablespoon of yogurt.
5. Splash a little hot sauce on each portion (if using) and roll the wraps up neatly.
6. Serve 2 wraps per person.
Baked Citrus French Toast
SERVES 4
This is a decadent breakfast suitable for lazy mornings and special occasions. You won’t be cooking the toast in butter on top of the stove, but baking it to avoid adding fat. But you won’t lose any flavor! You can even make a double batch and freeze half of it, then pop the toasts in the toaster oven or microwave when you’re ready to eat them.
EXTRA-VIRGIN OLIVE OIL FOR THE BAKING SHEET
4 EGG WHITES
½ CUP ALMOND MILK
1 TEASPOON PURE VANILLA EXTRACT FRESH JUICE AND ZEST OF 1 ORANGE
1 TEASPOON LEMON ZEST
PINCH OF GROUND CINNAMON
8 SLICES MULTIGRAIN BREAD
FRESH BERRIES FOR TOPPING (OPTIONAL)
1. Preheat the oven to 450°F.
2. Cover a baking sheet with foil and coat it lightly with the oil. Set aside.
3. In a medium bowl, whisk the egg whites, almond milk, vanilla, orange juice and zest, lemon zest, and cinnamon until well blended.
4. Lightly dredge each bread slice in the egg mixture on both sides and shake off any excess liquid.
5. Place the slices side by side on the baking sheet.
6. Bake for 5 minutes or until the toast is golden, then turn the toast over and bake for 5 more minutes.
7. Serve warm, either plain or with fresh berries (if using).
Butternut Squash Pancakes
SERVES 6
This is a lovely, hearty breakfast choice. Squash might seem like a strange ingredient for pancakes, but its sweetness works very well with the warm spices. In contrast to other winter squashes, butternut squash is perfect for this recipe, because its firm, finely textured flesh isn’t stringy. Look for a deep orange color that indicates the squash is ripe and sweet.
1½ CUPS WHOLE-WHEAT FLOUR
½ CUP ALMOND FLOUR
2 TEASPOONS BAKING POWDER
½ TEASPOON GROUND CINNAMON
½ TEASPOON GROUND NUTMEG
½ TEASPOON GROUND GINGER
PINCH OF SEA SALT (OPTIONAL)
1½ CUPS NONFAT MILK
1 CUP COOKED MASHED BUTTERNUT SQUASH
½ CUP EGG WHITES
¼ CUP MAPLE SYRUP
2 TABLESPOONS CANOLA OIL
EXTRA-VIRGIN OLIVE OIL FOR THE SKILLET
FRESH FRUIT FOR TOPPING (OPTIONAL)
1. Into a large bowl, sift together the flours, baking powder, spices, and salt (if using).
2. In a medium bowl, whisk together the milk, cooked squash, egg whites, maple syrup, and canola oil until combined.
3. Add the wet ingredients to the dry ingredients and stir until the batter is just moistened.
4. Lightly coat a large, heavy skillet with the olive oil and heat over medium heat. For each pancake, pour about ¼ cup of the batter into the skillet, about 4 pancakes at a time.
5. Cook the pancakes until they bubble on the surface and their edges are firm, about 2 minutes. Turn the pancakes over and cook them about 2 more minutes. Remove the pancakes to a warm plate and cover with a clean dish towel to keep warm. Repeat until all the batter is used up.
6. Serve warm, either plain or with fresh fruit (if using).
Rhubarb Bread Pudding for the Slow Cooker
SERVES 8
Although it’s often used in fruity dishes such as pies, puddings, and compotes, rhubarb is actually a vegetable. It’s very rich in fiber, antioxidants, and vitamins C and K, benefitting your heart, digestion, and immune system. Take care not to eat any part of the large, heart-shaped leaves, as they’re very poisonous. Only use the stalks, which can grow to more than 1½ feet long.
EXTRA-VIRGIN OLIVE OIL FOR THE SLOW COOKER
3 CUPS NONFAT MILK
4 EGGS, BEATEN
FRESH JUICE AND ZEST OF 1 ORANGE
½ CUP MAPLE SYRUP
2 TABLESPOONS CORNSTARCH
1 TEASPOON PURE VANILLA EXTRACT
12 SLICES MULTIGRAIN BREAD, CUBED
1 CUP CHOPPED FRESH RHUBARB
1. Oil the bottom and sides of a slow-cooker insert; set aside.
2. In a large bowl, combine the milk, eggs, orange juice and zest, maple syrup, cornstarch, and vanilla. Add the bread and stir to combine. Add the rhubarb and stir.
3. Spoon the bread mixture into the slow cooker. Cover and cook on high heat for 1 hour, then reduce heat to medium-low and cook until the custard is set, about 1 hour.
4. Serve warm.
Buckwheat Crêpes with Strawberries
SERVES 5
Buckwheat is incredibly beneficial for the cardiovascular system because it’s a great source of magnesium. It has also been proven very effective for stabilizing blood sugar. Leftover crêpes can be frozen between sheets of parchment or wax paper.
1½ CUPS NONFAT MILK
3 EGGS
1 TEASPOON EXTRA-VIRGIN OLIVE OIL, PLUS MORE FOR THE SKILLET
1 CUP BUCKWHEAT FLOUR
½ CUP WHOLE-WHEAT FLOUR
2 CUPS SLICED STRAWBERRIES
1. In a large bowl, whisk the milk, eggs, and 1 teaspoon of oil until well combined.
2. Into a medium bowl, sift together the flours. Add the dry ingredients to the wet ingredients and whisk until well combined and very smooth.
3. Allow the batter to rest for at least 2 hours before cooking.
4. Heat a large skillet or crêpe pan over medium-high heat. Lightly coat the bottom of the skillet with oil. Pour about ¼ cup of batter into the skillet. Swirl the pan until the batter completely coats the bottom.
5. Cook the crêpe for about 1 minute, then flip it over. Cook the second side of the crêpe for another minute until lightly browned. Transfer the cooked crêpe to a plate and cover with a clean dish towel to keep warm.
6. Repeat until the batter is used up; you should have about 10 crêpes.
7. Spoon 3 tablespoons of the strawberries onto each crêpe and roll it up. Serve 2 crêpes per plate.
Pumpkin Apple Oatmeal
SERVES 2
Eating this oatmeal is like being wrapped in a warm blanket in front of a crackling fire on a cool autumn day. You can use fresh-cooked or canned pumpkin with the same results, as long as your canned product is simple pumpkin rather than pie filling, which contains a lot of sugar and sodium.
⅔ CUP WATER
⅓ CUP UNSWEETENED APPLE JUICE
2 TABLESPOONS MAPLE SYRUP
4 TABLESPOONS COOKED, MASHED PUMPKIN
¾ CUP QUICK-COOKING ROLLED OATS
¾ TEASPOON GROUND CINNAMON
¼ TEASPOON GROUND NUTMEG
1 APPLE, PEELED, CORED, AND DICED
1. In a medium saucepan over medium-high heat, stir together the water, apple juice, maple syrup, and pumpkin and bring to a boil.
2. In a small bowl, combine the oats and spices; stir into the boiling mixture.
3. Cook, stirring occasionally, for about 10 minutes or until the cereal is the desired consistency. You may add more water during cooking if the oatmeal gets too thick.
4. Stir in the apples and serve immediately.
Pear Cranberry Quinoa Cereal
SERVES 6
Quinoa is a very quick-cooking, nutritious choice for breakfast, made even better when you add chopped pear. This recipe uses pears with the skin on, so it’s important to scrub the outside of your fruit thoroughly to remove any contaminants or pesticides. You can peel the pears, but the skin has three to four times the phenolic phytonutrients of the flesh of the fruit. This means powerful antioxidant and anti-inflammatory flavonoid (see the glossary) clout right in your breakfast bowl.
2 CUPS WATER
2 CUPS COCONUT MILK
2 CUPS UNCOOKED QUINOA, WASHED AND PICKED OVER PINCH OF SEA SALT
3 TABLESPOONS MAPLE SYRUP
2 PEARS, CORED AND DICED
4 TABLESPOONS DRIED CRANBERRIES
1. In a medium saucepan, stir together the water, coconut milk, quinoa, and salt.
2. Cover the pan and cook over medium heat until the mixture boils. Reduce the heat and simmer for about 15 minutes, or until the cereal is the desired consistency. You may add more water during cooking if the cereal gets too thick.
3. Stir in the maple syrup, pears, and cranberries. Serve immediately.
Quick Spinach and Eggs
SERVES 4
If you don’t have a deep, traditional cast-iron skillet, this recipe is one of the reasons you should invest in one. A real cast-iron skillet cooks the eggs evenly and quickly and browns them perfectly because the iron disperses heat beautifully. You also need less oil when cooking with cast iron, as it has a natural, chemical-free, nonstick quality (unlike other nonstick pans). Plus, this kind of pan actually adds iron to your food.
EXTRA-VIRGIN OLIVE OIL FOR THE SKILLET
1 TEASPOON MINCED GARLIC
8 EGG WHITES
½ CUP COCONUT MILK
1 TEASPOON GROUND NUTMEG
1 PACKED CUP SHREDDED BABY SPINACH
1 SCALLION, SLICED THINLY
FRESHLY GROUND BLACK PEPPER
1. Lightly oil a large skillet and place it over medium-high heat.
2. Add the garlic to the skillet and sauté until fragrant, about 2 minutes.
3. In a medium bowl, thoroughly combine the egg whites, coconut milk, nutmeg, spinach, and scallions. Season with pepper.
4. Pour the egg mixture into the heated skillet and cook until the eggs are cooked through, 3 to 5 minutes.
5. Divide among 3 plates, and serve.
Honey Breakfast Cookies
MAKES 12 BARS
Sometimes you just need to have a cookie for breakfast. This healthful choice is just as delectable as the prepackaged treats. If you want your cookies to be even higher in protein, you can add a scoop of unsweetened or vanilla protein powder to the dry ingredients. These cookies are perfect for mornings when you’re playing sports or need an energy boost before school or work.
1 CUP OLD-FASHIONED ROLLED OATS
¼ CUP SLICED ALMONDS
¼ CUP SUNFLOWER SEEDS
2 TABLESPOONS SESAME SEEDS
2 CUPS UNSWEETENED PUFFED RICE
½ CUP CRANBERRIES
½ CUP CHOPPED GOLDEN RAISINS
½ CUP ALMOND BUTTER
¼ CUP HONEY
1 TEASPOON PURE VANILLA EXTRACT
PINCH OF SEA SALT
EXTRA-VIRGIN OLIVE OIL FOR THE BAKING DISH
1. Preheat the oven to 250°F.
2. Line a large baking sheet with foil. Spread the oats, almonds, sunflower seeds, and sesame seeds on the baking sheet and bake, stirring halfway through, until they’re lightly toasted, about 30 minutes.
3. Transfer the oat mixture to a large bowl and add the puffed rice, cranberries, and raisins. Toss to combine.
4. In a small saucepan over medium heat, stir together the almond butter, honey, vanilla, and salt and cook until bubbling. Add the hot mixture to the dry ingredients and stir until well combined.
5. Lightly oil an 8-inch-square baking dish or line it with parchment paper. Spoon the batter into the dish and press it down firmly.
6. Refrigerate the slab until firm, about 3 hours. Cut into 12 portions. Store in an airtight container in the refrigerator.
Simple Egg Wraps
SERVES 2
There’s no fuss or muss with these nutritious wraps, and they can be ready in less than ten minutes. You can use regular yogurt in place of Greek, but it’s usually not as thick and luscious. Greek yogurt is also strained, which means it has twice the protein and half the milk sugar (lactose; see the glossary) as regular varieties.
4 EGG WHITES
1 WHOLE EGG
2 TABLESPOONS ALMOND MILK
FRESHLY GROUND BLACK PEPPER
EXTRA-VIRGIN OLIVE OIL FOR THE SKILLET
2 TABLESPOONS NONFAT PLAIN GREEK YOGURT
1 TEASPOON CHOPPED FRESH DILL
2 MULTIGRAIN WRAPS
1. In a small bowl, whisk together the egg whites, egg, and milk. Season with pepper.
2. Lightly oil a large skillet over medium-high heat. Pour the egg mixture into the skillet and cook until set, about 1 minute.
3. Remove the omelet from the skillet, spread with yogurt, and sprinkle with dill.
4. Cut the omelet in half and roll each half in a multigrain wrap. Serve immediately.