
Breakfasts To Start Your Day Off Right
By Sarah Murch
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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-
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-
- 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.
- 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
- 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.
- 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.
- 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
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:
- 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.
- Pour oat mixture into a bowl, adding coconut and flax seeds. Let fully cool; store in airtight container.
- 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:
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:
- Preheat oven to 350 degrees. In a large mixing bowl add eggs and whip for 30 secs. Fold in remaining ingredients through pepper.
- 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.
- 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