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Blog
09
25
2014
healthy breakfast

Breakfasts To Start Your Day Off Right

The best meal of the day is breakfast. You want to make sure your day is off to a great start by giving yourself a proper meal that will give you the energy you need to deal with life’s daily challenges. In this article we will be listing a few savory favorites that are bound to make you wonder why you have been skipping out on breakfast:

 

Spinach and Tomato Crepes-

crepes, eggs, spinach, cherry tomatoes

Photo Credit to: gavanmurphey.com

 

 

 

 

 

 

 

 

Ingredients:

  • 2 cups baby spinach
  • 2 tbsp olive oil, divided
  • Pinch of Salt
  • Pinch of Pepper
  • 6 oz cherry tomatoes
  • 2 egg whites
  • 2 whole eggs
  • olive oil spray
  • 1 oz of goat cheese

 

Directions-

  1. Saute baby spinach in 1 tbsp olive oil on medium heat for about 1 min or until wilted. Season with pepper and salt; place on plate.
  2. In the same pan, saute cherry tomatoes in 1 tbsp of olive oil for 3-4 min to soften; place on plate next to spinach
  3. Whisk the eggs together and season with salt and pepper. Preheat non-stick omelet pan on medium-low heat for 30 secs; spray preheated pan liberally with olive oil spray.
  4. Ladle just enough egg mixture to coat the bottom of the pan. Using the handle, swirl eggs in the pan to form a thin crepe. Cook for 30-40 secs. Use heat-resistant spatula to gently lift the crepe up and flip over.
  5. Immediately remove pan from heat and add some of the sauteed spinach, cherry tomatoes, and goat cheese to the center once the crepe has formed.

Per Serving:

  • Calories= 287
  • Fat= 21.5g
  • Saturated fat= 5g
  • Carbs= 6g
  • Fiber= 2.5g
  • Protein= 15

Greek Yogurt Parfait with Granola

blueberries, granola, greek yogurt

Photo Credit to: http://www.driscolls.com

 

 

 

 

 

 

 

 

Ingredients for the Granola:

  • 2 cups of oats (Quaker Old Fashioned)
  • 1/2 cup honey
  • 1/2 cinnamon
  • 1/2 tsp vanilla extract
  • 1 oz slivered almonds
  • 1 oz unsweetened shredded coconut
  • 1 oz flax seeds

Ingredients for the Yogurt:

  • 1 cup of nonfat Greek Yogurt
  • 1/2 cup of blueberries

Directions:

  1. Preheat oven 350 degrees. Mix oats, honey, cinnamon, vanilla extract and almonds together and spread evenly on parchment paper-lined oven tray. Bake until golden, stirring every 5-6 minutes to make sure the mixture toasts evenly.
  2. Pour oat mixture into a bowl, adding coconut and flax seeds. Let fully cool; store in airtight container.
  3. To assemble parfait, spoon yogurt into a bowl and top with 1/4 cup of granola. Serve with fresh berries and mint as a garnish.

Per Serving:

  • Calories= 535
  • Fat= 12g
  • Saturated Fat= 3g
  • Carbs= 82g
  • Fiber= 8g
  • Protein= 32g

Frittata Muffins:

squash, frittata, eggs, egg, sweet potato

Photo Credit to: http://3.bp.blogspot.com/

 

 

 

 

 

 

 

 

 

Ingredients:

  • 7 egg whites
  • 1 whole egg
  • 1 cup of zucchini, grated
  • 1 cup of yellow squash, grated
  • 1/2 cup sweet potatoes, grated
  • 2 tbsp chopped chives
  • Pinch of Salt
  • Pinch of Pepper
  • Olive Oil Spray

Directions:

  1. Preheat oven to 350 degrees. In a large mixing bowl add eggs and whip for 30 secs. Fold in remaining ingredients through pepper.
  2. Coat muffin tin with olive oil spray. Fill each cup 3/4 full, whipping mixture before pouring into each cup to ensure vegetables are evenly distributed.
  3. Place muffin tin into oven and cook for 30 min, or until muffins are firm to touch. Let sit for 10 min, then use the back of a knife to carefully pop out each muffin.

Per Serving:

  • Calories= 81
  • Fat= 1g
  • Saturated Fat= .5g
  • Carbs= 7.5g
  • Fiber= 1.5g
  • Protein= 10g

 

 

 

 
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