I had the pleasure of reviewing 5 healthy breakfast options on Great Day Washington! You can watch the segment here and below are the recipes. Enjoy!
1. Egg Frittata
12 organic eggs
4 large links or 8 small links of organic sausage- cut into small pieces
1 green bell pepper finely chopped
1/2 onion finely chopped
4-5 mushrooms finely chopped
2-3 Tbsp of avocado or olive oil
1/4 cup of milk
Salt and pepper to taste
12 cup cupcake/muffin pan
Directions: On a stove, cook the sausage and sauté the veggies using two thirds of the oil and set aside. Using the last tablespoon of oil, coat each segment of the 12 cup cupcake/muffin pan. Place a small amount of the sausage and vegetables at the bottom of each segment of the cupcake/muffin pan. Whisk eggs, milk, salt and pepper in a bowl and pour evenly over the sausage and veggies. Bake in the oven at 350 degrees for 15-20 minutes. Remember you can switch out the protein and veggies to change the flavor.
2. Yogurt Parfait
6oz of plain, full fat greek yogurt
1/2 cup of berries
Handful of granola
Directions: Layer the ingredients yogurt, berries and granola twice in a cup.
3. Banana Chia Nut Pudding
2 ripe bananas
1 cup of cows milk, coconut or almond milk (unsweetened)
1 Tbsp of almond or cashew butter (can omit)
4 Tbsp of chia seeds
Dash of vanilla extract or you can use vanilla flavored coconut or almond milk.
Directions: Combine the bananas, milk and nut butter in a blender until ingredients are smooth. Add in chia seeds and vanilla extract and pulse for a few moments. Pour the mixture into a parfait glass or cup and allow it to set in the refrigerator for 4-6 hours.
Top with sliced bananas and enjoy!
4. One Minute Muffin
2 Tbsp of almond flour
1 Tbsp of flaxseed meal
1 Tbsp of vanilla whey or yellow pea protein powder
1/2 tsp. of baking powder
1 tsp. of cinnamon
pinch of salt
1 tsp. of Butter
1 organic cage free egg
Directions: Combine all dry ingredients in a cup. Using a ramekin or wide mouth mug, melt the butter and then add in the egg and then the dry ingredients. Mix together well. Heat in the microwave between 1 minute and 1 minute 30 seconds depending upon microwave. Cut and add butter, nut butter or a spread of your choice. There are ways to easily change the flavor of the muffin by adding nuts, fruit, seeds, or cacao powder, spices etc. Search 1 minute muffin on google for tons of different options.
5. Protein Breakfast Smoothie
6oz. of Unsweetened Almond, Coconut or Cows Milk
1 Scoop of unsweetened Vanilla Whey Protein or Yellow Pea Protein
1/2 cup of fresh or frozen berries
1/3 cup of fresh or frozen spinach
1 Tbsp of ground flax seeds or Chia Seeds
Ice (as needed)
Directions: Blend and remember you can easily change the flavor by switching to chocolate protein powder and/or changing the fruits.