Breakfast Recipes

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IntuitionYourNutrition

RECIPE: BANANA BREAD DOUGHNUTSMakes 10 doughnuts

What You'll Need:

1 cup whole wheat flour1/2 teaspoon baking soda1/4 teaspoon salt2 tablespoons coconut oil2 ripe bananas, mashed1/4 cup agave syrup (or maple syrup!)1/2 cup Greek Yogurt1 egg, lightly beaten1 teaspoon vanilla1/2 cup walnuts, choppedCooking spray

What to Do:

1. Preheat oven to 325 degrees. Lightly coat the doughnut pan with cooking spray and set aside. Note: If you don't have a doughnut pan, you can either make these "doughnut muffins," or pour the batter into a bundt pan for one giant doughnut!

2. In a large bowl, whisk together flour, baking soda, and salt. Set aside.3. In a medium bowl, combine coconut oil, mashed bananas, agave syrup, yogurt,

egg, and vanilla, and whisk until smooth.4. Add the wet mixture to the dry mixture, and stir until just combined.5. Now it's time to fill the pan: Pour the batter into a resealable plastic bag (or a

pastry bag). Cut off one corner of the bag, and squeeze batter into the prepared doughnut pan, making sure each indentation is about 3/4 full.

6. Top with walnuts pieces, and lightly press them into the batter.7. Bake for 14 to 16 minutes, or until the doughnuts are golden and spring back

when touched. Remove from the oven and cool in the pan for a few minutes, then carefully turn out into a wire rack and cool fully. (Note: Baking time will vary if using a different type of pan.)

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RECIPE: TROPICAL BEACH GRANOLAMakes about 5 cups

What You’ll Need:

2 1/4 cups rolled oats (use gluten-free if necessary)1/4 cup ground flaxseed1/2 cup roughly chopped or slivered unsalted almonds2 teaspoon orange zest1/2 teaspoon cinnamon2 tablespoons honey1/2 cup unsweetened vanilla-flavored almond milk2 tablespoons coconut oil1/4 cup flaked unsweetened coconut1 cup mixed dried fruit — pineapple, mango, apricots, guava, and cranberries

What to Do:

1. Preheat oven to 300 degrees F.2. Combine the oats with almonds, orange zest, and cinnamon in a large bowl. Set

aside.3. Place a saucepan over medium heat and whisk the honey, almond milk, and

coconut oil until smooth (about 2 minutes).4. Pour wet ingredients over the oat mixture and stir to coat.5. Line a large baking sheet with parchment and spread the oat mixture evenly

over the top. Spread the oat mixture as thinly as possible (no thicker than about 1/4 of an inch)

6. Bake for 30 mins, or until nice and toasty.7. Remove the pan from the oven and break up some of the chunks. (Leave a few

big clusters — they’re the best bits!)8. Turn the heat in the oven up to 325 degrees. While you’re waiting for the

temperature to increase, add the flaked coconut to the pan.9. Bake for another 15 minutes.10.Remove pan from oven and let cool. It will be soft at this point but will become

crunchy as its temperature falls.11.Mix in the dried fruit and store in a sealed container.

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RECIPE: CRISP APPLE AND ALMOND CEREAL

Serves 1

What You’ll Need:

1 small Granny Smith apple½ banana, sliced (or ¼ cup banana chips)1 tablespoon mixed dried fruit (cranberries, raisins, and/or dates)1/4 cup almonds1/2 teaspoon cinnamon1/8 teaspoon ground ginger1 cup almond milk

What to Do:

1. Slice apple, remove core, and dice into ½-inch pieces. Place in a cereal bowl.2. place the banana slices on top of the apple. Add dried fruit and almonds.3. Pour cold almond milk over the top, and sprinkle with cinnamon and ginger.

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RECIPE: QUINOA BREAKFAST BAKEServes 4-6

What You'll Need:

1 cup quinoa (uncooked)2 teaspoon cinnamon 1/2 teaspoon allspice 2 eggs2 cups skim milk 1/4 cup maple syrup 1 1/2 cups frozen berries1 apple or pear, peeled, cored, and chopped into 1/2 inch cubes1/2 cup coarsely chopped nuts (optional)

What to Do:

1. Preheat the oven to 350 degrees. Lightly grease an 8x8 inch square baking pan, and set aside. (Note: a 9x11 works fine, too!)

2. In a medium bowl, stir together uncooked quinoa, cinnamon, and allspice to coat quinoa with spices. Pour quinoa over bottom of prepared pan.

3. In the same bowl used for the quinoa, beat the eggs until fully mixed. Whisk in the milk and maple syrup, and beat to combine.

4. Scatter the berries, apple or pear pieces, and nuts (if using) evenly on top of the quinoa.

5. Pour the egg and milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. (The milk mixture will cook the quinoa to create a very soft texture on the inside, while creating a lightly crunchy crust on the outside!)

6. Bake for 1 hour, or until casserole is mostly set with only a small amount of liquid left. Serve warm, and refrigerate leftovers.

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RECIPE: "SUNNY" GREEN JUICE

What You’ll Need:

2 big handfuls of fresh spinach1/2 seedless cucumber1/2 cup fresh pineapple or mango1/2 large navel orange, peeled1/2 lime, peeled1/4 – 1/2 cup water

What to Do:

If using a Vitamix or other high-powered blender:

1. Chop the cucumber, pineapple, orange, and lime into 1-inch chunks for easier blending.

2. Place the spinach in the blender jug first, followed by about half of the other ingredients and ½ cup of water.

3. Secure the blender lid and start off blending at moderate speed. Pulse if necessary to get things moving, then gradually increase speed to high.

4. Once the mixture is close to being fully pureed, add the remaining ingredients and continue to blend. Only add additional water if necessary.

5. If you want to strain your juice, refer to my straining with a pair of tights instructions, or do the same thing with a nut milk bag or fine mesh strainer and the back of a large spoon. Alternatively, continue blending until most of the pulp has disappeared. This may take a few minutes.

6. If you don’t mind pulp, just pour your juice straight into a glass and enjoy!7. If you need to store your juice for later, pour it into an air-tight mason jar and

keep it in the fridge. Consume within 8 hours for optimal freshness.

If using a juicer:

1. Double the ingredient quantities listed above.2. Set up your juicer according to the manufacturer’s instructions and switch it on.

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3. Add all of the ingredients, alternating a bit of each at a time until everything is juiced. (I recommend bunching the leafy greens into a tight ball, then pushing them down with a more solid fruit or veggie to help them pass through easier.)

4. When finished, pour the juice into a tall glass and enjoy, or store it in an air-tight mason jar in the fridge. Consume within 8 hours for optimal freshness.

RECIPE: EASY COCONUT GRANOLA

What You'll Need:

3 cups whole rolled oats1/4 cup chia seeds1/2 cup raw sliced almonds1/2 cup unsalted sunflower seeds1/4 teaspoon salt1/3 cup coconut oil1/4 cup maple syrup1/4 cup honey1/2 cup unsweetened coconut flakes

What to Do:

1. Preheat oven to 300 degrees F and line a rimmed baking sheet with parchment paper.

2. Combine oats, chia seeds, almonds, and sunflower seeds in a large bowl. Set aside.

3. In a small bowl, whisk together coconut oil, maple syrup, and honey.4. Add the wet ingredients to the dry , and mix well so the oat mixture is fully

coated.5. Spread mixture in an even, single layer on the prepared baking sheet. (Work in

batches or on multiple sheets if necessary!)6. Bake for 30 minutes, stirring every 10 minutes.7. After removing the granola from the oven, stir in the coconut flakes.8. Store in an air tight container, and enjoy!

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RECIPE: WHOLE-WHEAT ZUCCHINIMUFFINSMakes 10-12 muffins

What You'll Need:

2 cups whole-wheat flour2 teaspoons baking powder1 teaspoon baking soda1 teaspoon cinnamonDash of salt1/2 cup apple sauce1/4 cup olive oil1/4 cup milk (of your choice)1 banana, mashed1/4 cup honey1 cup grated zucchini (about 1 large zucchini)

What to Do:

1. Preheat the oven to 350 degrees.2. In a large mixing bowl combine all the dry ingredients.3. In a separate medium-sized bowl, whisk together the apple sauce, olive oil, milk,

banana, and honey.4. Add the wet ingredients to the dry ingredients and stir to combine.5. Fold in the zucchini.6. Fill lightly greased muffin cups, and bake for 15-20 minutes, or until the tops

have browned. The insides will be exceptionally moist!7. Let the muffins cool to firm up, or eat them while they are ultra-tender and

warm!

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RECIPE: BREAKFAST POLENTA WITH HONEYED-YOGURTServes 4.

What You'll Need:

2 cups water2 cups skim milk1/4 teaspoon salt1 cup instant or quick-cooking polenta1 1/2 cups plain Greek yogurt1/4 cup honey1 cup fresh raspberries (or other berries of your choice)

What to Do:

1. Cook the polenta: Bring the water, milk, and salt to a gentle boil over medium heat in a large saucepan.

2. Pour in the polenta in a thin stream, continuously whisking.3. Decrease the heat to maintain a gentle simmer and whisk polenta until it

thickens, 2-5 minutes. Turn off heat, cover, and let sit for 5 minutes.4. Mix together the honey and yogurt.5. Spoon the hot polenta into a bowl and top with a portion of the yogurt and a

handful of raspberries. Drizzle with a little extra honey if you like!

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RECIPE: CHOCOLATE BANANA BREAKFAST QUINOAServes 2

What You'll Need:

1/2 cup raw quinoa1 cup + 1/4 cup almond milk1/2 cup waterDash of sea salt1 banana, 1/2 mashed, 1/2 cut into slices2 teaspoons honey2 teaspoons cocoa powder1/2 teaspoon vanilla extractFresh mint for garnish

What To Do:

1. Bring 1/2 cup of quinoa, 1/2 cup water, 1 cup almond milk, and dash of sea salt to a boil in a small pot.

2. Once boiling, reduce the heat to a simmer and cook stirring occasionally until all the liquid has been absorbed (about 10 minutes).

3. Remove quinoa from stove and transfer to a bowl.4. Mix in the mashed banana, cocoa powder, vanilla, and honey. Stir until evenly

combined.5. Pour the remaining 1/4 cup of almond milk over quinoa, garnish with banana

slices and mint (if desired), and enjoy!

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RECIPE: STONE FRUIT SALADWITH LEMON-LAVENDER SYRUPServes 4 to 6.

What You'll Need:

5 to 7 pounds ripe stone fruit (I used a mix of nectarines, peaches, plums, apricots, and cherries)1/4 cup honey1/2 cup water2 tablespoons lemon juice1 tablespoon fresh lavender buds (or 1/2 tablespoon dried lavender buds)*

What to Do:

1. In a small saucepan, mix sugar, water, and lemon juice and bring to a simmer over medium heat. Stir to dissolve sugar.

2. Add lavender buds and simmer for 1 to 2 minutes more. Remove from heat and set aside. Let steep for at least 15 minutes.

3. While syrup and steeping, wash and pit the fruit and cut into bite-sized pieces.4. Mix fruit in a large bowl and drizzle with the lemon-lavender syrup. Refrigerate

for at least an hour or up to 1 or 2 days.5. Serve chilled and enjoy!

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RECIPE: FRUIT AND NUT BARS Makes 16 squares.

What You'll Need:

⅓ cup flour⅛ teaspoon baking soda⅛ teaspoon baking powder ⅓ cup packed brown sugar3 cups dried fruit (use a mix — I used apricots, dates, and cherries) 1 ½ cups dry roasted nuts (again, mix it up! My choice was pecans and almonds) 1 egg½ teaspoon vanilla extract

What to Do:

1. Preheat oven to 325 degrees. Line a 8-by-8 inch baking pan with parchment paper, or coat with nonstick spray.

2. Coarsely chop fruit and nuts until most pieces are relatively uniform in size. Set aside.

3. Whisk flour, baking soda, and baking powder together in a large bowl until evenly combined. Add sugar, fruit, and nuts, and mix to coat all fruit and nuts with the flour mixture.

4. In a separate bowl, beat egg with vanilla until frothy and thick, about 2 minutes.5. Stir egg into flour mixture until evenly mixed.6. Spread mixture into prepared pan, using a spatula to smooth out the top.7. Bake for 35-40 minutes, or until golden brown.

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PUMPKIN PIE OATMEALServes 1

What You’ll Need:

1/3 cup rolled oats1 cup low fat, skim, soy, or almond milk1/3 cup pumpkin puree1 tbsp pumpkin pie spice (cinnamon, ginger, lemon peel, nutmeg, cloves, cardamom)1/2 tsp vanilla extractPinch of sea salt

Toppings: (Choose as few or as many as you like!)1 tbsp chopped pecans1 tbsp pure maple syrupPinch of cinnamonSplash of milkCrumbled graham cracker

What To Do:

1. In a medium sized pot, heat the oats and milk of choice over medium heat.

2. When it comes to a low boil, turn the heat down to medium-low and add pumpkin. Heat and stir for 5-7 minutes.

3. Add spices and vanilla and stir frequently for another 5-7 minutes.

4. Pour into a bowl and add toppings.

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RED WHITE AND BLUE PARFAITMakes 6 Servings

What You'll Need:

2 cups raspberries2 cups pitted cherries, sliced2 cups blueberries2 teaspoons fresh lemon juice6 cups plain Greek yogurt1 tsp vanilla extract1 tablespoon lemon zest

Note: Frozen mixed berries are cheaper and just as good! Cherries are also not a necessity.

What to Do:

1. In a small bowl, mix together raspberries, cherries, and blueberries with 2 teaspoons of lemon juice. Set aside

2. In another bowl, mix yogurt, vanilla, and lemon zest.3. In 6 small glasses (or mason jars for easy transport!) layer ½ cup fruit mixture,

followed by ½ cup yogurt, ½ cup fruit, and another ½ cup yogurt. Top with a sprig of mint, a few blueberries, or lemon zest. Enjoy!

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BANANA AND CREAM CHEESESTUFF FRENCH TOASTServes: 1

What You'll Need:

2 slices whole wheat or multi-grain bread½ a banana1-2 tablespoons low-fat cream cheese1 tablespoon toasted almonds, chopped (optional)½ tablespoon honeyCinnamon (Optional: Nutmeg)1 large organic egg2 tablespoons 1% milk1 teaspoon vanilla extractCooking spray

What to Do:

1. Spread ½-1 tbsp of cream cheese on each slice of bread.2. Slice the banana lengthwise into 4-5 thin strips and layer banana over the

cream cheese.3. On the other slice of bread, sprinkle toasted almonds, nutmeg, cinnamon, and

honey.4. Place one piece of bread over the other making a sandwich.5. Whisk egg, milk and vanilla in a shallow dish.6. Place the sandwich in egg mixture; flipping over to make sure each side is

coated in egg.

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7. Sauté on low to medium heat in a nonstick skillet coated with cooking spray until golden brown.

8. Top with blueberries and powdered sugar, and enjoy!

SUPERFOOD RECIPE: CINNAMON VANILLA ALMOND BUTTER

What You'll Need:

2 cups roasted almonds1/2 tablespoon vanilla extract1 tablespoon ground cinnamon1 tablespoon olive oil

What to Do:

1. Place the almonds in the bowl of a food processor and process until finely ground.

2. Add the rest of the ingredients and blend for a few minutes at a time, making sure to scrape the sides of the food processor bowl frequently (if the mixture sticks).

3. Process for about 5-7 minutes, or until smooth and creamy.4. Store in a closed jar or container.

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RECIPE: GREEN EGGS & HAM BREAKFAST BURRITOServes 2

What You'll Need:

1/4 cup pancetta, diced4 eggs2 tablespoons milk1/2 tablespoon olive oil2 tablespoons pesto2 whole wheat tortillasSaltFresh ground pepper

What to Do:

1. Heat a small sauté pan over low heat.2. Add the pancetta and cook until lightly crisp, about 12-15 minutes. Set aside.3. Meanwhile, in a medium mixing bowl, beat eggs and milk until well combined

and pale yellow. Season with salt and pepper.

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4. Heat olive oil in a large saute pan over medium heat.5. Add egg mixture to the pan. Let the eggs cook without stirring for a minute or

two.6. As the eggs start to set, use a wooden spoon to move the eggs around the pan,

forming large curds. Continue cooking, stirring constantly, until the eggs set to desired doneness, about 3-5 minutes.

7. Drain and discard the oil from the pancetta. Add the meat to the scrambled eggs and mix together.

8. Spread 1 tablespoon of pesto across each tortilla. Divide the egg mixture among each tortilla, and roll burrito.

RECIPE: LOW-CARB CELERYROOT HASHBROWNSServes 2

What You'll Need:

1 large celeriac (aka celery root), peeled and chopped1/2 tablespoon butterSalt and pepper, to taste

What To Do:

1. Heat a frying pan over medium-high.2. Add the butter and, once melted, add the celery root. Stir to coat celery root

with butter, and season with salt and pepper.3. Cover and let cook for 1 minute. Remove the lid and stir. The celeriac will

develop a browned exterior if you let it sit and cook for a minute at a time.

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4. Close the lid and continue to cook for another minute. Remove the lid and mix. Continue this process until the celery root is browned on the outside and soft on the inside about 2 to 3 minutes. Enjoy as a part of a wholesome Sunday brunch or as a side dish to dinner.

RECIPE: CRUSTLESS VEGETABLE QUICHEMakes one, 9-inch quiche

What You'll Need:

2 tablespoons olive oil1/2 small onion, diced2 cups mushrooms, sliced (6-7 medium mushrooms)2 cloves garlic, minced1/2 red pepper, diced2 cups kale, center rib removed & shredded4 large eggs1 cup fat-free half & half1/2 teaspoon nutmegSaltFresh ground pepper

What to Do:

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1. Preheat oven to 375 degrees F. Grease a 9-inch pie dish with cooking spray and set aside.

2. Heat oil in a large saute pan over medium heat. Let the onions cook until slightly translucent, but without browning, about 2-3 minutes.

3. Stir in mushrooms, season with salt and pepper, and cook until their liquid has fully evaporated, 8-10 minutes, stirring occasionally.

4. Add garlic and red pepper, and cook for 3 more minutes. Stir in kale, and continue to cook until kale begins to wilt, about 2 minutes. Remove pan from heat and set aside.

5. In a medium bowl, whisk eggs until light and fluffy. Whisk in the half and half, nutmeg, salt, and pepper.

6. Add the cooked vegetables to the pie dish. Top with egg mixture.7. Bake 30-35 minutes, until edges and light golden and the center remains

slightly jiggly.8. Serve warm or at room temperature.

RECIPE: BAKED LEEK, POTATO,AND SPINACH FRITTATAServes 4

What You'll Need:

2 leeks (about ¼ kilo), white and pale-green parts only1 cup water1/2 teaspoon olive oil (for pan)1/2 pound Yukon gold potatoes, cut into 1/2-inch cubesSalt and pepper to taste4 large eggs

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1 cup spinach leaves, chopped3 tablespoons Parmesan cheese

What to Do:

1. Preheat oven to 375 degrees. Brush a small baking dish with oil.2. Bring water to a simmer in a medium pan over high heat. Add leeks, potatoes,

and a sprinkle of salt.3. Reduce heat to medium-low and cook covered until potatoes are just tender (8

to 10 minutes). Set aside to cool.4. In a bowl, whisk together eggs, spinach, and a sprinkle of salt, if desired.5. Fold in the potato mixture.6. Pour the mixture into the prepared dish and sprinkle top with Parmesan cheese.7. Bake until edges are set, about 12 minutes. Reduce oven temperature to 325

and continue cooking until set in the center— about 20 to 25 minutes.8. Let cook for 10 minutes. Cut and serve with a green salad for a perfect brunch

or dinner!

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