September 9, 2019

Building a Better Breakfast Recipes

Breakfast Foods on a Table

 

Peanut Butter Banana Smoothie

This is a great use for over-ripe bananas. You can also use almond or soy milk for a dairy-free version.

1 each banana, overipe, peeled, frozen
1 Tbsp Peanut Butter, natural, no sugar added
1/4 cup Milk, reduced fat

1.Gather all ingredients and equipment.

2.Place all ingredients in a blender and puree until smooth. If too thick, add more milk, 2Tbsp at a time.

3.Enjoy immediately!

Spinach Scromblet from Health Meets Food

A scromblet is the name given to an omelet; a quick and easy way to add veggies to your breakfast!

2 eggs
2 two egg whites
1 1/2 cup Spinach, washed, dried, chopped
1/4 tsp Kosher salt
1/2 tsp Black pepper, ground
1/4 tsp thyme, dried
1 tsp olive oil
2 Tbsp cheddar cheese, low-fat, shredded

1.Gather all ingredients and equipment.

2.In a medium bowl, whisk eggs and egg whites together. Add spinach, salt, pepper and thyme. Whisk until combined. Set aside.

3.Heat a medium saute pan on medium heat, add oil.

4.Pour egg mixture into pan. Fold eggs with a spatula or spoon until eggs are almost set (about 2 minutes).

5.Turn off heat and place the cheese in a even layer on top of the eggs. Cover pan and allow to sit for 1 minute to melt cheese. Serve immediately!

Tofu Scromblet from Health Meets Food

An egg-less “scrambled egg”. The addition of turmeric adds great color and flavor to this versatile dish!

14 ounces Tofu, firm, cubed
1 Tbsp Olive Oil
1/2 each Onion, julienned
1 clove garlic, minced
1 cup Kale, ribs removed, chopped
1/4 tsp Salt, Kosher
1/2 tsp Black Pepper, ground
1/2 tsp Turmeric, ground
1/4 cup Parmesan, shredded
1/4 cup Parsley, chopped
1 each, Avocado, sliced
6 slices Whole Wheat Bread, Toasted

Preparation:

1. Gather all ingredients and equipment.
2. Drain excess water from tofu and cut into small cubes. Set aside.
3. In a medium sauté pan, heat the olive oil on medium heat. Sauté the onions, garlic and mushrooms until brown.
4. Add the tofu and break it apart so the consistency resembles scrambled eggs. Add extra olive oil if
tofu is sticking to the pan.
5. Add the red peppers and kale. Sauté for 2-3 minutes.
6. Add the salt, black pepper, ground turmeric, Parmesan, and parsley.
7. Toast the bread and serve it with the scrambled tofu and sliced avocado.

Peaches n’ Cream Overnight Oats from Health Meets Food

Overnight oats are a quick and easy way to have breakfast ready in the morning, or to have on-hand for a
snack.

1 1/3 cups Oatmeal, old fashioned or rolled
1 1/3 cups Yogurt, low-fat, unsweetened
1 1/3 cups milk, 1% or unsweetened almond milk
2 Tbsp Granulated sugar, or honey
2 tsp Vanilla Extract
1 cup Peaches, canned, in 100% fruit juice

Preparation:
1. Gather all ingredients and equipment.
2. In a large bowl, mix together the oats, yogurt, milk, sugar, vanilla and liquds from the peaches.
3. In four separate containers (bowls or mason jars), pour the oatmeal mixture.
4. Top each container with the peaches. Cover and store in the refrigerator for up to 5 days.

Fruit Sauce by Health Meets Food

Perfect with pancakes or waffles. Great over yogurt too!

4 cups Berries or other fruit, frozen or fresh
2 Tbsp Sugar (can substitute with honey)
1 cup water

Preparation:
1. Gather all ingredients and equipment.
2. In a small saucepan over medium heat, add all the ingredients.
3. Simmer for 10 minutes, then mash the berries. Simmer for an additional 10 minutes.
4. Remove from health and let cool slightly. Serve warm.

Variation: You may use strawberries, blueberries, blackberries, raspberries or a combination. You can also try other fruits such as pineapple, apples, mango or peaches!

Other resources from the event!

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