20 Delicious and Healthy Breakfast Ideas
20. WHOLE-WHEAT PANCAKES WITH NUTTY TOPPING
INGREDIENTS FOR THE TOPPING: 1/4 cup sliced almonds 1/4 cup hulled (green) pumpkin seeds 1/4 cup sunflower seeds 1 tablespoon sesame seeds (preferably unhulled) 1/4 cup toasted wheat germ 1/4 cup real maple syrup, plus more for serving Pinch salt
FOR THE PANCAKES: 1 medium apple, such as Golden Delicious, cored and diced (about 2 cups) 3/4 cup whole-wheat flour 3/4 cup all-purpose flour 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 large eggs 1 cup 1 percent lowfat buttermilk 3/4 cup lowfat milk 2 teaspoons honey Nonstick cooking spray
DIRECTIONS Make the topping: In a large skillet, toast the almonds and pumpkin seeds over medium-high heat, stirring, for about 1 minute. Add the sunflower seeds and cook, stirring, for 1 minute more. Add the sesame seeds to the pan. Cover and cook, shaking the pan, until the seeds are toasted, about 30 seconds more. Transfer the toasted nuts and seeds to a medium sized bowl. Add the wheat germ. Stir in the syrup and a pinch of salt and set aside.
Make the pancakes: Put the apple in a microwave-proof bowl, tightly cover with plastic wrap and microwave on high until softened, about 2 minutes. Set aside.
In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small bowl, whisk together the eggs, buttermilk, 1/2 cup of the milk and honey. Slowly whisk the egg mixture into the dry ingredients, stirring until just combined. If the batter seems too thick, add as much of the remaining 1/4 cup milk as necessary.
Spray a large non-stick griddle with cooking spray and heat over medium heat. Spoon about 1/4 cup batter per pancake into the pan and top each pancake with a heaping tablespoon of the cooked apple. Flip when the pancake tops are covered with bubbles and the edges look cooked, about 2 minutes. Cook until the pancakes are golden brown and cooked through, an additional 1 to 2 minutes. Serve immediately or transfer the cooked pancakes to an ovenproof dish and keep warm in a preheated 250 degree F oven while making the rest. To serve, arrange 3 pancakes per plate and sprinkle each serving with 1/4 cup of the topping. Serve with additional maple syrup.
19. HEALTHY BREAKFAST SANDWICH
INGREDIENTS Nonstick cooking spray 4 eggs and 4 egg whites 1/4 cup minced chives 1/4 cup minced parsley 4 whole-wheat English muffins 4 1/2-inch round slices Canadian bacon 1 large beefsteak tomato, sliced into 1/2-inch thick slices
DIRECTIONS Crack eggs and egg whites into a bowl and whisk. Add chives andparsley and stir to incorporate. Spray a large nonstick skillet withcooking spray. Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a bacon slice, then tomato, then top with other muffin half.
18. PROTEIN BARS
INGREDIENTS 4 ounces soy protein powder, approximately 1 cup 2 1/4 ounces oat bran, approximately 1/2 cup 2 3/4 ounces whole-wheat flour, approximately 1/2 cup 3/4-ounce wheat germ, approximately 1/4 cup 1/2 teaspoon kosher salt 3 ounces raisins, approximately 1/2 cup 2 1/2 ounces dried cherries, approximately 1/2 cup 3 ounces dried blueberries, approximately 1/2 cup 2 1/2 ounces dried apricots, approximately 1/2 cup 1 (12.3-ounce) package soft silken tofu 1/2 cup unfiltered apple juice 4 ounces dark brown sugar, approximately 1/2 cup packed 2 large whole eggs, beaten 2/3 cup natural peanut butter Canola oil, for pan
DIRECTIONS Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.
Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.
17. EGGS IN PURGATORY: SHAKSHUKA
INGREDIENTS 1 tablespoon vegetable oil 1/2 yellow onions, finely chopped 1 tablespoon tomato paste 2 tablespoons harissa paste or 1 tablespoons smoked paprika 3 medium garlic cloves, minced 4 medium jarred roasted bell peppers, small dice (about 1 cup) 1 (28 ounce) can crushed tomatoes with juices 1 tablespoons kosher salt 1/4 cup finely chopped fresh parsley leaves 4 large eggs Pita bread or baguette, for serving
DIRECTIONS Heat oil in a medium frying pan over medium heat. When it shimmers, add onion and cook until just softened, about 2 to 3 minutes. Stir in tomato paste, harissa, and garlic, and cook until fragrant, about 30 seconds. Add peppers and stir to coat. Add tomatoes and salt and bring to a simmer. Reduce heat to low and cook, stirring occasionally, until thickened, about 30 minutes.
Stir in half of the parsley, break the eggs over the tomatoes. Cover and continue to cook for about 7 to 8 minutes, until the eggs are set. Sprinkle remaining parsley, season with freshly ground black pepper and serve immediately with pita bread or baguette.
16. GREEN SMOOTHIE
INGREDIENTS 1 cup peeled and coarsely chopped cucumber 1 cup Tuscan kale, coarsely chopped 1/2 cup to 1 cup green grapes, frozen 1/3 cup ice 1/4 cup picked fresh parsley leaves Juice of 1 lemon 1/2 green apple, cored and coarsely chopped
DIRECTIONS Add the cucumber, kale, grapes, ice, parsley, lemon juice and apples to the carafe of a powerful blender. Blend on high until everything is homogeneous and smooth, adding 1 to 2 cups water as needed. Pour into glasses and serve immediately.
15. STEEL-CUT OATMEAL
INGREDIENTS 1 tablespoon butter 1 cup steel cut oats 3 cups boiling water 1/2 cup whole milk 1/2 cup plus 1 tablespoon low-fat buttermilk 1 tablespoon brown sugar 1/4 teaspoon cinnamon
DIRECTIONS In a large saucepot, melt the butter and add the oats. Stir for 2 minutes to toast. Add the boiling water and reduce heat to a simmer. Keep at a low simmer for 25 minutes, without stirring.
Combine the milk and half of the buttermilk with the oatmeal. Stir gently to combine and cook for an additional 10 minutes. Spoon into a serving bowl and top with remaining buttermilk, brown sugar, and cinnamon.
14. KALE AND SUN DRIED TOMATO FRITTATA
INGREDIENTS 1/4 cup 1-percent milk 4 large eggs 4 large egg whites 4 slices bacon, chopped (4 ounces) 2 cups finely chopped kale Kosher salt and freshly ground black pepper 3/4 cup shredded Jarlsberg Lite cheese 1/4 cup chopped tomatoes
DIRECTIONS Preheat the oven to 325 degrees F.
Beat the milk, eggs and egg whites in a large bowl; set aside. Cook the bacon in a large (oven-safe) nonstick skillet over medium heat for about 2 minutes. Add the kale and cook until wilted, about 5 minutes. Season lightly with salt and pepper. Add the egg mixture to the pan and scramble gently as the eggs begin to set. Sprinkle with the cheese.
Transfer the pan to the oven and cook until the eggs are set and the cheese is melted, 10 to 15 minutes. Allow to cool slightly before cutting into wedges. Top with the tomatoes and serve.
13. BREAKFAST BURRITO
INGREDIENTS 2 teaspoons canola oil 1/2 small red onion, diced (1 cup) 1 red bell pepper, seeded and diced 1 cup drained, rinsed canned black beans, preferably low-sodium 1/4 teaspoon chili flakes Salt and freshly ground black pepper 4 eggs and 4 egg whites 1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese Cooking spray 4 (10-inch) whole-wheat tortillas (burrito-size) 1/4 cup reduced-fat sour cream 1/4 cup salsa 1 large tomato, (4 ounces) seeded and diced 1 small avocado (4 ounces), cubed Hot sauce
DIRECTIONS Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.
12. SOUTHWESTERN HASH
INGREDIENTS 1 pound small red potatoes, cut into 1/2-inch cubes 1 tablespoon olive oil 1 small onion, diced (about 1 cup) 1 green pepper, diced (about 1 cup) 3 cloves garlic, minced 1/4 teaspoon ground cumin 1/2 teaspoon dried oregano 1 teaspoon ancho chili powder or other chili powder 3 medium tomatoes, diced (about 2 1/2 cups) 1 can no-salt-added black beans, drained and rinsed Salt and freshly ground black pepper 1/3 cup chopped fresh cilantro leaves 4 eggs Hot pepper sauce, for serving
DIRECTIONS Place the potatoes in a large non-stick skillet. Cover with water, bring to a boil and cook until the potatoes are tender, about 8 minutes. Drain and set potatoes aside.
Dry the skillet with a paper towel. Add the oil and heat over a medium-high heat. Add the onions and peppers and cook until vegetables have softened, about 6 minutes. Stir in the potatoes, garlic, cumin, oregano, and chili powder. Add the tomatoes and beans and simmer for 5 minutes or until heated through. Season with salt and pepper. Stir in cilantro.
Transfer the hash onto serving plates. With the heat off, wipe out the pan again. Spray it with cooking spray, turn heat on to medium-low and cook the eggs, sunny-side up, or over-easy. Put an egg on top of each mound of hash. Serve with hot sauce.
11. HEALTHY FRENCH TOAST
INGREDIENTS 2 large egg whites 1 large egg 3/4 cup low-fat (1-percent) milk 1/2 teaspoon salt 1/4 teaspoon vanilla extract 2 teaspoons butter or trans-fat-free margarine 8 slices firm whole-wheat bread
DIRECTIONS Preheat the oven to 200 degrees F.
In a pie plate, beat the egg whites, egg, milk, salt and vanilla with a whisk until blended. In a 12-inch nonstick skillet, melt 1 teaspoon butter or trans-fat-free margarine on medium heat.
Dip the bread slices, one at a time, in the egg mixture, pressing the bread lightly to coat both sides well. Place 3 or 4 slices in the skillet, and cook until lightly browned, 3 to 4 minutes. Flip and cook until lightly browned on the second side, 3 to 4 minutes.
Transfer the French toast to a cookie sheet; keep warm in the oven. Repeat with remaining butter or margarine, bread slices and egg mixture.
10. MAPLE BERRY PARFAIT
INGREDIENTS 1 cup blueberries 1 cup raspberries 1 cup strawberries, cut in half lengthwise 2 tablespoons maple syrup 1/4 cup confectioners' sugar 1 teaspoon grated orange zest 1/2 teaspoon ground cinnamon One 15-ounce container part-skim ricotta cheese 4 teaspoons chopped walnuts
DIRECTIONS Combine the blueberries, raspberries, strawberries and maple syrup in a bowl until well combined. Let stand 5 minutes.
Meanwhile, pulse the confectioners' sugar, orange zest, cinnamon and ricotta in a food processor until smooth. In each of 4 parfait glasses, alternately layer the berry mixture with the ricotta mixture, ending with the berries. Top each with 1 teaspoon of toasted walnuts.
9. BREAKFAST COOKIES
INGREDIENTS 3/4 cup whole-wheat pastry flour 1/2 cup all-purpose flour 1/2 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon salt 2 tablespoons unsalted butter 1/4 cup canola oil 1/4 cup dark brown sugar 3 tablespoons granulated sugar 1 egg 1/4 cup (1 small jar) strained carrot baby food 1 teaspoon vanilla extract 1/2 cup rolled oats 1/2 cup bran cereal flakes 1/3 cup raisins 1/3 cup walnut pieces, lightly toasted in a dry skillet for 2 minutes, until fragrant and chopped
DIRECTIONS Place rack in center of oven and preheat oven to 350 degrees F.
Whisk together flours, baking soda, cinnamon, nutmeg and salt in a medium-sized bowl. Combine butter, oil and sugars in the bowl of a stand mixer and mix on high speed, scraping down sides if necessary, until sugars have dissolved and mixture is light in color, about 1 minute. Add egg, carrot puree and vanilla and beat an additional 30 seconds. Add flour mixture and beat an additional 30 seconds. Add oats, flakes, raisins and walnuts and mix over low speed just until incorporated. Dough will be slightly sticky and less cohesive than traditional cookie dough. Line a large cookie sheet with parchment paper. Using between 3 to 4 tablespoons of batter, form a ball and place on cookie sheet.
Repeat with remaining batter, leaving about 3 inches between cookies. Wet hands and use palm of hand to flatten cookies until about 1/4-inch thick. Bake for 12 minutes, until cookies are fragrant but still soft. Let cookies cool slightly, then transfer to a wire rack to cool completely.
8. GRAPEFRUIT SALAD WITH HONEY-MINT DRESSING
INGREDIENTS 2 ruby red grapefruits 2 tablespoons clover honey 2 tablespoons finely chopped fresh mint
DIRECTIONS Using a sharp chef's knife, cut away the peel and the white part or pith from the grapefruit. Carefully cut inside the skin of each segment to remove each section of flesh. Squeeze the membranes over a bowl to extract all the juice. Whisk the honey and mint into the juice and set dressing aside.
Arrange the grapefruit segments on a platter or in a shallow bowl and drizzle with some of the dressing.
7. EGG WHITE, ONION + FIG JAM SANDWICH
INGREDIENTS CARAMELIZED ONIONS: 1 tablespoon extra-virgin olive oil 3 red onions, sliced 1/2-inch thick 1/4 teaspoon sea salt FIG JAM: 1 pound figs, stems trimmed, cut into quarters 1/4 cup raw sugar 1 teaspoon grated lemon zest EGGS: Extra-virgin olive oil 8 egg whites (2 whites per sandwich) 1 teaspoon piment d'espelette Freshly cracked black pepper SALAD: 1 teaspoon extra-virgin olive oil 1 teaspoon aged balsamic vinegar 1/2 teaspoon pure maple syrup 4 cups baby arugula 1 cup fresh blueberries 8 slices flaxseed or whole-wheat bread (1/2-inch thick)
DIRECTIONS For the caramelized onions: Heat a nonstick skillet over medium heat. Add the olive oil and onions, separating them, and sprinkle with the salt. Saute for 10 minutes, then turn down the heat to medium-low and cook until the onions are deep amber in color, another 35 to 40 minutes.
Meanwhile, for the fig jam: Combine 1/4 cup water, the figs, sugar and lemon zest in a saucepan and simmer over low heat until thick, 45 to 60 minutes.
For the eggs: Heat a medium nonstick skillet over medium heat. Add 1 teaspoon olive oil and use a paper towel to grease the pan and remove the excess oil. Crack 2 egg whites into a bowl and beat with a whisk. Pour the whites into the skillet and add 1/4 teaspoon piment d'espelette and some black pepper. Cook until opaque, 1 to 3 minutes. Flip and cook for another minute. Transfer to a plate. Repeat with the remaining eggs to make 3 more omelets.
For the salad: Combine the olive oil, vinegar and maple syrup in a small jar with a tight-fitting lid. Seal the jar and shake vigorously to blend. Toss the arugula and blueberries with the dressing.
Toast the bread. Spread 1 tablespoon jam on each of 4 slices of toast and add 1 tablespoon caramelized onions. Top with the egg whites and cover with the remaining slices of toast. Serve with the salad.
6. RED PEPPER, POTATO AND ONION FRITTATA
INGREDIENTS 6 large eggs 1 cup freshly grated freshly grated Parmigiano Reggiano cheese Salt 4 tablespoons extra-virgin olive oil 1 potato, peeled, thinly sliced 1 red pepper, thinly sliced 1 onion, thinly sliced
DIRECTIONS In a bowl, beat the eggs with freshly grated cheese. Season with salt.
Heat the olive oil in a nonstick frying pan. Add the potatoes, red peppers, and onions, and cook for 5 minutes, or until the vegetables are soft.
Pour the egg mixture into the pan. With a fork, evenly distribute egg mixture to the edges of the pan. Cook for approximately 3 to 4 minutes with a lid on. Carefully flip the frittata over and cook for another 2 minutes. Serve hot or cold.
5. SALMON ON TOAST
INGREDIENTS Crackers, for serving GRAVLAX: 1 large bunch fresh dill, roughly chopped 2 cups/500 ml coarse salt 2 cups/500 ml brown sugar Two 2-pound/1 kg extremely fresh salmon fillet ( sushi grade), skin on 1 teaspoon/5 ml crushed Szechuan peppercorns 1/4 cup/60 ml vodka MUSTARD SAUCE: 1/4 cup/60 ml Dijon mustard 2 tablespoons/30 ml brown sugar Juice of 1 lemon 1/2 cup/125 ml olive oil 1 bunch fresh dill, chopped Freshly grated horseradish
DIRECTIONS For the gravlax: Crush the dill with the coarse salt and add the brown sugar.
Sprinkle the salmon fillets with the Szechuan peppercorns. Cover with the dill mixture and splash with vodka. Sandwich the fillets together, tail-to-tail, and cover with plastic wrap. Cover the salmon with another plate and something that weighs about a pound. Refrigerate for 24 hours.
After that time, the flesh will have lost its translucence. Rinse under cold water and pat dry.
For the mustard sauce: Combine the mustard, brown sugar and lemon juice. Slowly whisk in the olive oil and stir in the chopped dill and grated horseradish to taste.
Slice the gravlax thinly on the bias and without the skin. Serve with crackers and the mustard sauce.
4. ANTIOXIDANT FRUIT SALAD
INGREDIENTS 1 mango 1 cup blueberries 1 pomegranate 2 teaspoons lime juice
DIRECTIONS Cut the mango in half around the stone, and then criss-cross the flesh of the mango halves with a knife into 1/2-inch squares.
Push the diced mango flesh outwards and then slice off the squares from the skin into a bowl.
Tumble in the blueberries, then halve the pomegranate and bash out the seeds with a wooden spoon over the mango. Finally squeeze over the lime juice and serve.
3. GRANOLA WITH GREEK YOGURT
INGREDIENTS 1/4 cup canola oil 1/4 cup agave syrup 1/4 cup clover honey 1 teaspoon ground cinnamon 2 tablespoons light brown sugar 1 teaspoon vanilla extract 3 cups old-fashioned rolled oats (not instant) 3/4 cup slivered almonds 1/2 cup raw sunflower seeds 1/2 cup raw pumpkin seeds 1/2 cup wheat germ 2 tablespoons ground flax seed 1/4 teaspoon salt 1 cup diced dried sweetened mango 1 pint 2-percent Greek yogurt Honey drizzle, for garnish
DIRECTIONS Preheat the oven to 325 degrees F. Line a 1/2-sheet pan with parchment paper or silpat.
Mix together the oil, agave syrup, honey, cinnamon, brown sugar, and vanilla extract in a small bowl until smooth. Combine the oats, almonds, sunflower seeds, pumpkin seeds, wheat germ, flax seed, and salt in a large bowl. Add the wet mixture to the dry mixture and stir well to combine making sure everything is evenly coated. Spread the mixture evenly onto the prepared sheet pan and bake in the oven, stirring occasionally, until golden brown and crisp, about 25 to 30 minutes.
Remove from the oven and let cool slightly. While still warm, break into clumps. Add the dried fruit after it has cooled. Serve the yogurt in bowls and top with some of the granola and a drizzle of honey. Store the leftover granola in an airtight container in a cool place
2. VEGETABLE & EGG SALAD WRAP
INGREDIENTS 8 hard boiled eggs 4 teaspoons mayonnaise 1 teaspoon Dijon mustard 2 tablespoons fresh chives, finely chopped Salt and pepper 4 pieces whole-wheat wrap bread (9 inches in diameter) 1 red bell pepper, cut into strips 12 thin slices red onion 8 leaves romaine lettuce, torn into pieces (about 1/2 cup)
DIRECTIONS Dice 4 whole eggs and 4 egg whites and put into a small bowl. Add the mayonnaise and mustard and stir with a fork, mashing somewhat for desired consistency. Stir in chives and season with salt and pepper. Place wrap bread on a plate and spread the egg salad in the middle. Top with the peppers, onion slices and the lettuce. Fold into a wrap sandwich.
1. APPLE MUFFINS
INGREDIENTS Cooking spray 1/4 cup chopped pecans 3/4 cup plus 2 tablespoons packed brown sugar 1/2 teaspoon ground cinnamon 1 cup all-purpose flour 1 cup whole wheat pastry flour 1 teaspoon baking soda 1/2 teaspoon fine salt 1/4 cup canola oil 2 large eggs 1 cup natural applesauce 1 teaspoon vanilla extract 3/4 cup low fat buttermilk 1 Golden Delicious apple, peeled, cored and cut into 1/4-inch pieces DIRECTIONS Preheat the oven to 400 degrees F. Coat a 12-capacity standard muffin pan with cooking spray.
In a small bowl, mix together the pecans, 2 tablespoons of the brown sugar and the cinnamon.
In a medium bowl, whisk together the all-purpose and whole wheat flour, baking soda and salt.
In a large bowl, whisk the remaining 3/4 cup sugar and the oil until combined. Add the eggs, one at a time, whisking well after each addition. Whisk in the applesauce and vanilla.
Whisk in the flour mixture in two batches, alternating with the buttermilk. Whisk just until combined. Gently stir in the apple chunks.
Pour the batter into the prepared muffin pan and sprinkle with the pecan mixture. Tap the pan on the counter a few times to remove any air bubbles. Bake until a wooden pick inserted in center of one of the muffins comes out clean, 20 to 25 minutes.
Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them and unmold. Cool completely on the rack.