BREAKFAST |
START YOUR DAY RIGHT BY eating a filling breakfast! Whether you are pressed for time or can sit down to have a relaxing meal, you’ll find plenty of options to give you the energy you need to jumpstart your day. From quick smoothies to fresh fruit medleys and hearty egg bakes to easy homemade chicken sausage, a delicious breakfast will always be within reach.
Poached Eggs with Spinach and Walnuts
Serve protein-packed eggs over a side of spinach sautéed with mushrooms and walnuts.
1 tablespoon olive oil, divided
1 (10-ounce) bag baby spinach, chopped
3 garlic cloves, minced
3 vertically sliced shallots
1 tablespoon chopped fresh sage
3/4 teaspoon chopped thyme, divided
1/2 teaspoon black pepper, divided
1/4 teaspoon salt
1 (8-ounce) package cremini mushrooms, quartered
3/4 cup toasted walnuts, chopped and divided
2 tablespoons red wine vinegar
8 cups water
2 tablespoons white vinegar
4 large eggs
1. Heat a large Dutch oven over medium-high heat. Add 1 teaspoon oil. Add spinach; sauté 2 minutes. Remove spinach from pan; drain, cool slightly, and squeeze out excess moisture. Add remaining oil to pan. Add garlic and shallots; sauté 3 minutes. Add sage, 1/2 teaspoon thyme, 1/4 teaspoon pepper, salt, and mushrooms; sauté 7 minutes. Stir in spinach, 1/2 cup walnuts, and red wine vinegar; cook 30 seconds.
2. Combine 8 cups water and white vinegar in a large saucepan, and bring to a simmer. Break each egg gently into pan. Cook 3 minutes. Remove eggs using a slotted spoon. Spoon 2/3 cup mushroom mixture onto each of 4 plates. Top each serving with 1 egg. Sprinkle evenly with remaining thyme, pepper, and walnuts.
YIELD | SERVES 4
CALORIES 350; FAT 24.3g (sat 5.5g, mono 7.5g, poly 10.2g); PROTEIN 17g; CARB 18g; FIBER 5g; CHOL 196mg; IRON 4mg; SODIUM 383mg; CALC 257mg
Baked Frittata Ribbons in Tomato Sauce
Sauce:
Cooking spray
2 cups finely chopped onion
2 tablespoons finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped fresh basil
2 garlic cloves, minced
4 cups chopped, seeded, peeled plum tomatoes (about 21/2 pounds)
1/2 teaspoon salt
Frittata:
1/4 cup finely chopped fresh flat-leaf parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 large eggs
4 large egg whites
1. To prepare sauce, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, 2 tablespoons parsley, basil, and garlic; cook 7 minutes or until onion is tender, stirring frequently. Stir in the tomatoes and 1/2 teaspoon salt. Cover, reduce heat to medium-low, and cook 15 minutes, stirring occasionally. Preheat broiler.
2. To prepare frittata, combine 1/4 cup parsley and remaining ingredients, stirring with a whisk until well blended. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add half of egg mixture, and cook 2 minutes or until bottom is set. Carefully turn frittata over. Cook 1 minute.
3. Place cooked frittata on a cutting board. Repeat procedure with remaining egg mixture.
4. Roll up cooked frittatas, jelly-roll fashion, and cut into 1/4-inch-thick slices. Combine sauce and frittata ribbons in a medium bowl, tossing to coat. Divide the frittata mixture evenly among 6 (6-ounce) ramekins or custard cups. Broil 2 minutes or until mixture is thoroughly heated.
YIELD | SERVES 6 (SERVING SIZE: 1 RAMEKIN)
CALORIES 126; FAT 5g (sat 1.8g, mono 1.7g, poly 0.7g); PROTEIN 10g; CARB 12g; FIBER 3g; CHOL 146mg; IRON 2mg; SODIUM 534mg; CALC 88mg
Baked Eggs with Chopped Tomato and Chives
These eggs are easy enough to prepare on busy mornings yet special enough to serve to guests at your next brunch. Round out the meal with fresh strawberries.
Butter-flavored cooking spray
2 medium tomatoes, seeded and chopped
2 tablespoons minced fresh chives
4 large eggs
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1. Preheat oven to 375°.
2. Coat 4 (4-ounce) ramekins or custard cups with cooking spray. Spoon tomato and chives evenly into each ramekin. Break 1 egg on top of tomato mixture in each ramekin; sprinkle evenly with salt and pepper.
3. Bake at 375° for 13 minutes or until desired degree of doneness.
YIELD | SERVES 4 (SERVING SIZE: 1 RAMEKIN)
CALORIES 87; FAT 5.5g (sat 1.6g, mono 1.8g, poly 0.9g); PROTEIN 7g; CARB 3g; FIBER 1g; CHOL 212mg; IRON 1mg; SODIUM 364mg; CALC 35mg
Baked eggs sit atop a nest of sweet potato and kale hash for this creative brunch entrée. Adjust the baking time depending on how well done you like your eggs.
2 teaspoons olive oil
1 cup chopped onion
2 garlic cloves, minced
1 large peeled sweet potato (about 1 pound), cut into 1 x 2-inch cubes
3/4 cup fat-free, lower-sodium chicken broth
6 cups chopped kale
1/2 teaspoon hot smoked paprika
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
4 large eggs
Additional hot smoked paprika (optional)
1. Preheat oven to 350°.
2. Heat oil in a large ovenproof nonstick skillet over medium-high heat. Add onion to pan; sauté 4 minutes or until tender. Add garlic; sauté 30 seconds. Add sweet potato; cook 6 minutes or until potato is golden brown, stirring occasionally. Stir in broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until sweet potato is almost tender. Increase heat to medium-high. Add kale; cook, uncovered, 4 minutes or until kale wilts, stirring occasionally. Stir in 1/2 teaspoon paprika, 1/8 teaspoon salt, and 1/8 teaspoon pepper; remove pan from heat.
3. Break eggs, 1 at a time, on top of kale mixture; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper.
4. Bake at 350° for 8 to 10 minutes or until eggs are desired degree of doneness. Sprinkle with additional paprika, if desired.
YIELD | SERVES 4 (SERVING SIZE: 1/4 OF KALE MIXTURE AND 1 EGG)
CALORIES 280; FAT 9.9g (sat 3.2g, mono 3.9g, poly 1.6g); PROTEIN 16g; CARB 34g; FIBER 7g; CHOL 190mg; IRON 3mg; SODIUM 623mg; CALC 251mg
Baked Eggs with Canadian Bacon
Cooking spray
6 (1-ounce) slices Canadian bacon
3/4 teaspoon hot sauce
6 large eggs
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1. Preheat oven to 350°.
2. Coat 6 muffin cups with cooking spray, and place 1 Canadian bacon slice in each muffin cup. Top evenly with hot sauce. Crack 1 egg over hot sauce in each muffin cup; sprinkle with salt and pepper.
3. Bake at 350˚ for 20 minutes or until set.
YIELD | SERVES 6 (SERVING SIZE: 1 EGG)
CALORIES 126; FAT 6.5g (sat 2.1g, mono 2.8g, poly 1.4g); PROTEIN 13g; CARB 2g; FIBER 0g; CHOL 196mg; IRON 1mg; SODIUM 540mg; CALC 45mg
Turkey Breakfast Sausage
1 pound ground turkey breast
3/4 cup diced unpeeled pear
3/4 cup finely chopped red bell pepper
1/2 cup finely chopped red onion
1/4 cup chopped fresh cilantro
1 teaspoon dried rubbed sage
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon ground allspice
1/2 teaspoon crushed red pepper
1 tablespoon canola oil, divided
1. Combine first 10 ingredients in a medium bowl. Shape into 8 (1/2-inch-thick) patties. Heat 11/2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 patties; cook 4 minutes. Turn patties over, and cook 3 minutes or until done.
2. Remove patties from pan; drain on paper towels. Repeat procedure with remaining oil and remaining patties.
YIELD | SERVES 4 (SERVING SIZE: 2 PATTIES)
CALORIES 192; FAT 5.3g (sat 0.8g, mono 2.5g, poly 1.5g); PROTEIN 27g; CARB 9g; FIBER 2g; CHOL 46mg; IRON 1mg; SODIUM 375mg; CALC 18mg
A frittata is a baked, open-faced omelet with Mediterranean flair.
1/4 teaspoon freshly ground black pepper
8 large eggs
1/2 teaspoon salt, divided
1 tablespoon extra-virgin olive oil, divided
1 (8-ounce) package sliced mushrooms
3/4 cup chopped green onions
1/3 cup chopped fresh basil
2 cups baby arugula
2 teaspoons lemon juice
1. Preheat oven to 350°.
2. Combine pepper and eggs; add 1/4 teaspoon salt, stirring with a whisk. Heat a 10-inch ovenproof skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add mushrooms and remaining 1/4 teaspoon salt; sauté 6 minutes or until mushrooms brown and most of liquid evaporates. Stir in onions; sauté 2 minutes. Reduce heat to medium. Add egg mixture and basil to pan, stirring gently to evenly distribute vegetable mixture; cook 5 minutes or until eggs are partially set. Place pan in oven. Bake at 350° for 7 minutes or until eggs are cooked through and top is lightly browned. Remove pan from oven; let stand 5 minutes. Run a spatula around edge and under frittata to loosen from pan; slide frittata onto a plate or cutting board.
3. Combine the remaining 1 teaspoon oil, arugula, and lemon juice. Cut the frittata into 6 wedges; top with arugula mixture.
YIELD | SERVES 6 (SERVING SIZE: 1 FRITTATA WEDGE AND ABOUT 1/3 CUP ARUGULA MIXTURE)
CALORIES 145; FAT 8.7g (sat 2.5g, mono 4.2g, poly 1.3g); PROTEIN 10g; CARB 4g; FIBER 0g; CHOL 243mg; IRON 2mg; SODIUM 352mg; CALC 87mg
Garden-fresh summer vegetables will make this frittata a special breakfast or brunch treat.
11/2 tablespoons olive oil
1 cup diced zucchini
1/2 cup chopped red bell pepper
1/3 cup chopped onion
1 tablespoon chopped fresh thyme
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
2 garlic cloves, minced
1/2 cup chopped, seeded tomato
9 large eggs
1. Heat olive oil in a 10-inch nonstick broiler-proof skillet over medium heat. Add zucchini, bell pepper, onion, thyme, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, for 5 minutes or until liquid evaporates.
2. Combine eggs, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper in a medium bowl; stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in the center.
3. Preheat broiler.
4. Broil frittata 3 minutes or until set. Invert onto a serving platter; cut into 8 wedges.
YIELD | SERVES 4 (SERVING SIZE: 2 WEDGES)
CALORIES 227; FAT 16.4g (sat 4.2g, mono 8g, poly 2.1g); PROTEIN 15g; CARB 6g; FIBER 1g; CHOL 476mg; IRON 2mg; SODIUM 458mg; CALC 80mg
Prosciutto-Wrapped Melon Slices
Prosciutto (pro-SHOO-toh) is a salt-cured ham that is typically sliced thin and often eaten raw or lightly cooked. A little prosciutto offers a powerful punch of flavor in this dish, so you’ll only need to use a small amount.
1 small cantaloupe, cut into 8 wedges
4 ounces thinly sliced prosciutto
1. Wrap melon slices evenly with prosciutto.
YIELD | SERVES 4 (SERVING SIZE: 2 WEDGES)
CALORIES 88; FAT 2.8g (sat 0.9g, mono 1.3g, poly 0.5g); PROTEIN 7g; CARB 9g; FIBER 0g; CHOL 17mg; IRON 1mg; SODIUM 443mg; CALC 12mg
SIMPLE SWAPS
Want a Variation?
Start your day with a solid blast of nutrients and protein. Omit the proscuitto, and serve hard-boiled eggs alongside the melon wedges. Theyʼre the ultimate, simple, on-the-go Paleo breakfast food.
Cantaloupe with Honey and Lime
Honey and lime juice add a burst of flavor to plain cantaloupe. This simple fruit dish is sure to brighten your breakfast any morning.
1/2 cantaloupe
4 teaspoons honey
4 teaspoons fresh lime juice
1. Cut cantaloupe into 4 wedges. Cut slits into each wedge, cutting into but not through rind. Drizzle each wedge with 1 teaspoon honey and 1 teaspoon lime juice. Serve immediately.
YIELD | SERVES 4 (SERVING SIZE: 1 WEDGE)
CALORIES 46; FAT 0.1g (sat 0g, mono 0g, poly 0.1g); PROTEIN 1g; CARB 12g; FIBER 1g; CHOL 0mg; IRON 0mg; SODIUM 11mg; CALC 7mg
Honey-Glazed Plums with Almonds
Honey helps the stone fruit caramelize lusciously on the grill.
3 tablespoons honey
1/2 teaspoon chopped fresh thyme
1/2 teaspoon fresh lemon juice
4 large plums, pitted and halved
Cooking spray
2 tablespoons chopped toasted almonds
1. Preheat grill to medium-high heat. Combine honey, thyme, and lemon juice in a large bowl. Add pitted and halved plums; toss gently to coat. Arrange plum halves, cut sides down, on grill rack coated with cooking spray; grill 3 minutes or until plums are well marked. Turn; grill 3 minutes or until tender. Arrange 2 plum halves on each of 4 plates; top each serving with 11/2 teaspoons chopped toasted almonds.
YIELD | SERVES 4 (SERVING SIZE: 2 PLUM HALVES)
CALORIES 95; FAT 1.6g (sat 0g, mono 0.9g, poly 0.4g); PROTEIN 1g; CARB 21g; FIBER 1g; CHOL 0mg; IRON 0mg; SODIUM 0mg; CALC 13mg
Use a combination of your favorite berries.
1 tablespoon honey
2 teaspoons fresh lime juice
1/2 teaspoon grated peeled fresh ginger
2 cups mixed berries (such as blackberries, blueberries, and strawberries)
1 tablespoon chopped fresh mint
1. Combine first 3 ingredients in a medium bowl. Add berries and mint; toss gently. Cover and chill at least 30 minutes.
YIELD | SERVES 4 (SERVING SIZE: 1/2 CUP)
CALORIES 50; FAT 0.3g (sat 0.0g, mono 0.0g, poly 0.2g); PROTEIN 1g; CARB 13g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 2mg; CALC 16mg
Make this recipe ahead so you’ll have a grab-and-go breakfast option on hand.
3 navel oranges
2 tablespoons chopped fresh mint
2 tablespoons honey
2 cups blueberries
1. Peel and section oranges over a bowl; squeeze membranes to extract juice. Stir in mint and honey. Add blueberries, and toss gently. Cover and chill 30 minutes.
YIELD | SERVES 4 (SERVING SIZE: ABOUT 2/3 CUP)
CALORIES 126; FAT 0.4g (sat 0g, mono 0.1g, poly 0.2g); PROTEIN 2g; CARB 33g; FIBER 4g; CHOL 0mg; IRON 0mg; SODIUM 3mg; CALC 52mg
Toss this salad just before serving so the fruit doesn’t water out and dilute the dressing.
4 cups cubed, seeded watermelon
1/2 cup blueberries
1/4 cup honey
11/2 tablespoons fresh lemon juice
11/2 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons chopped fresh mint
1. Place watermelon and blueberries in a medium bowl.
2. Combine honey and next 4 ingredients in a small bowl, stirring with a whisk. Stir in mint. Drizzle dressing over fruit; toss gently.
YIELD | SERVES 4 (SERVING SIZE: ABOUT 1 CUP)
CALORIES 168; FAT 5.6g (sat 0.8g, mono 3.8g, poly 0.9g); PROTEIN 1g; CARB 32g; FIBER 1g; CHOL 0mg; IRON 1mg; SODIUM 151mg; CALC 17mg
The beautiful color of this quick smoothie makes a cheery treat.
1 small banana
1 cup frozen unsweetened raspberries
1 cup coconut milk
1 cup ice
1. Place all ingredients in a blender, and process until smooth. Serve immediately.
YIELD | SERVES 2 (SERVING SIZE: ABOUT 3/4 CUP)
CALORIES 151; FAT 0.8g (sat 0.2g, mono 0g, poly 0g); PROTEIN 5.6g; CARB 32.4g; FIBER 4.2g; CHOL 2mg; IRON 0.5mg; SODIUM 63mg; CALC 174mg
This slightly sweet, thick drink is a great snack or part of a breakfast: Just one serving offers about one-third of the day’s vitamin C and vitamin A and about 10 percent of the potassium in a low-calorie package.
1/2 cup chopped, peeled mango
11/2 cups chopped, peeled apricots (about 4 small)
2/3 cup chopped, peeled nectarine (about 1 medium)
1 cup chopped cantaloupe
1/8 teaspoon grated lemon rind
1 cup coconut milk
1 cup ice cubes
1. Place mango in a zip-top plastic bag; seal. Freeze 1 hour.
2. Combine chopped apricots and next 4 ingredients (through coconut milk) in a blender; process until smooth. Add frozen mango and ice; process until smooth.
YIELD | SERVES 4 (SERVING SIZE: ABOUT 1 CUP)
CALORIES 104; FAT 0.9g (sat 0.4g, mono 0.3g, poly 0.1g); PROTEIN 3g; CARB 23g; FIBER 3g; CHOL 2mg; IRON 0mg; SODIUM 36mg; CALC 86mg
SIMPLE SWAPS
Want Milk?
One of the easiest swaps when you switch to Paleo is coconut milk as a substitute for dairy milk. Choose the full-fat version: It tastes rich so you won’t need much whether you’re using it over fruit or in your coffee or tea. Another option is nondairy nut milks. You can find these in most stores, but check the ingredient list so you’re not getting too much sugar or artificial additives.
