A healthy and balanced breakfast through, 25 Quick Easy Breakfast Ideas sets the tone for the day. As well as providing vital nutrients and energy needed for optimal performance. It jump-starts metabolism, aiding in weight management and preventing unhealthy snacking later. Quick and easy breakfast ideas restore and replenish glucose levels, enhancing concentration and productivity throughout the morning.

Furthermore, a nutritious breakfast supports overall health, reducing the risk of chronic diseases such as diabetes and heart disease. It fosters better daily food choices, positively influencing lunch and dinner decisions. Studies suggest that individuals who eat breakfast consume fewer calories and make healthier food choices at subsequent meals.

By prioritizing a balanced breakfast, one can lay a foundation for healthier eating habits, promoting satiety and reducing the likelihood of overeating at lunch and dinner. Thus, the importance of breakfast extends beyond the morning hours, shaping dietary behaviors and impacting overall well-being throughout the day.

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breakfast   brunch   dessert

Fried Banana Fritters

11/30/2024

Servings: 4       Total Time: 20 mins       Difficulty: Beginner

 

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Crispy and sweet treats made with ripe bananas

Fried banana fritters are a delightful dessert made by combining mashed bananas with flour, sugar and cinnamon, then frying until golden brown.

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Yogurt parfait is a refreshing dish made by layering creamy yogurt, crunchy granola and juicy mixed berries. Drizzle with honey and garnish with mint for a delightful treat.

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breakfast   brunch   dinner   lunch

The Top Tortilla

11/09/2024

 

Servings: 4        Total Time: 25 mins         Difficulty: Beginner

 

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The Top Tortilla, a Spanish-style omelet, combines simple ingredients for a delicious, hearty dish

The Top Tortilla, also known as a Spanish tortilla or tortilla de patatas, is a thick omelet made with eggs, potatoes and onions. Sauté the potatoes and onions until tender, then add beaten eggs, cooking until set for a soft, golden tortilla.

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 Smoked Salmon Bagel

Prep Time: 5 minutes
Total Time: 5 minutes

Nutrition Facts:

• Calories per serving: 350
• Fat: 12g
• Carbs: 45g
• Protein: 20g

Ingredients:

• 1 everything bagel, sliced and toasted
• 2 oz smoked salmon
• 2 tbsp of cream cheese
• 1/4 red onion, thinly sliced
• Capers for garnish

Directions:

1. Toast the Bagel:

• Slice 1 everything bagel in half and toast until golden brown.

2. Spread the Cream Cheese:

• Spread 2 tablespoons of cream cheese evenly on both halves of the bagel.

3. Add the Salmon:

• Layer 2 ounces of smoked salmon on top of the cream cheese.

4. Top with Onion and Capers:

• Place a few thin slices of red onion and a small handful of capers over the salmon for added flavor.

5. Serve:

• Serve the bagel immediately, either open-faced or as a sandwich.

 Spinach and Feta Omelette

Prep Time: 5 minutes
Total Time: 10 minutes

Nutrition Facts:

• Calories per serving: 280
• Fat: 20g
• Carbs: 5g
• Protein: 18g

Ingredients:

• 3 large eggs
• 1 cup of fresh spinach leaves
• 1/4 cup of crumbled feta cheese
• 1/4 cup of diced tomatoes
• 1 tbsp of olive oil
• Salt and pepper to taste

Directions:

1. Prepare the Eggs:

• In a small bowl, beat 3 large eggs with a pinch of salt and pepper.

2. Cook the Spinach:

• Heat 1 tablespoon of olive oil in a nonstick skillet over medium heat.
• Add 1 cup of fresh spinach and sauté until wilted, 1-2 minutes.

3. Add the Eggs:

• Pour the beaten eggs over the wilted spinach in the skillet.

4. Add Feta and Tomatoes:

• Sprinkle ¼ cup of crumbled feta cheese and ¼ cup of diced tomatoes over the eggs.

5. Cook and Fold:

• Cook until the eggs are set, 3-4 minutes, then carefully fold the omelet in half.
• Serve hot.

• • ————————

 Banana Nut Pancakes

Prep Time: 10 minutes
Total Time: 20 minutes

Nutrition Facts:

• Calories per serving: 280
• Fat: 12g
• Carbs: 35g
• Protein: 8g

Ingredients:

• 1 cup of all-purpose flour
• 1 ripe banana, mashed
• 1/2 cup of chopped walnuts
• 1 tbsp of honey
• 1 tsp of baking powder
• 1/2 cup of milk
• 1 large egg
• Butter for cooking

Directions:

1. Prepare the Dry Ingredients:

• Mix 1 cup of all-purpose flour, 1 tablespoon of honey, 1 teaspoon of baking powder and ½ cup of chopped walnuts.

2. Combine Wet Ingredients:

• In a separate bowl, whisk ½ cup of milk, 1 large egg, and 1 mashed ripe banana until smooth.

3. Mix Wet and Dry Ingredients:

• Pour the wet mixture into the dry ingredients and stir until just combined. Avoid overmixing.

4. Cook the Pancakes:

• Heat a nonstick skillet or griddle over medium heat.
• Add a small amount of butter and pour about ¼ cup of batter for each pancake.
• Cook for 2-3 minutes or until bubbles form on the surface, then flip and cook for 2 minutes until golden brown.

5. Serve:

• Serve warm with extra sliced bananas, walnuts and a drizzle of honey.

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 Breakfast Burrito

Prep Time: 10 minutes
Total Time: 15 minutes

Nutrition Facts:

• Calories per serving: 380
• Fat: 18g
• Carbs: 30g
• Protein: 22g

Ingredients:

• 2 large eggs
• 1/2 cup of cooked quinoa
• 1/4 cup of black beans, drained and rinsed
• 1/4 avocado, sliced
• 1/4 cup of salsa
• 2 tbsp of shredded cheddar cheese
• Fresh cilantro for garnish

Directions:

1. Scramble the Eggs:

• In a nonstick skillet, scramble 2 large eggs until fully cooked. Set aside.

2. Warm the Tortilla:

• Heat a large tortilla in the same skillet for 30 seconds on each side.

3. Assemble the Burrito:

• Place the scrambled eggs in the center of the tortilla.
• Add ½ cup of cooked quinoa, ¼ cup of black beans, ¼ sliced avocado, and 2 tablespoons of shredded cheddar cheese.

4. Garnish and Roll:

• Spoon ¼ cup of salsa over the ingredients.
• Garnish with fresh cilantro and roll the tortilla tightly into a burrito.

5. Serve:

• Serve immediately.

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 Apple Cinnamon French Toast

Prep Time: 10 minutes
Total Time: 15 minutes

Nutrition Facts:

• Calories per serving: 320
• Fat: 8g
• Carbs: 52g
• Protein: 12g

Ingredients:

• 4 slices of bread
• 2 large eggs
• 1/4 cup of milk
• 1 tsp of vanilla extract
• 1 apple, thinly sliced
• 1 tsp of ground cinnamon
• Maple syrup for serving

Directions:

1. Prepare the Egg Mixture:

• In a shallow dish, whisk 2 large eggs, ¼ cup of milk and 1 teaspoon of vanilla extract.

2. Dip the Bread:

• Dip 4 slices of bread into the egg mixture, coating both sides.

3. Cook the French Toast:

• Heat a nonstick skillet over medium heat and cook each slice of bread for 2-3 minutes per side, until golden brown.

4. Sauté the Apples:

• Add 1 sliced apple and 1 teaspoon of ground cinnamon.
• Sauté until the apples are tender, (4-5 minutes).

5. Serve:

• Serve the French toast topped with the cinnamon apples and a drizzle of maple syrup.

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 Veggie Breakfast Skillet

Prep Time: 10 minutes
Total Time: 15 minutes

Nutrition Facts:

• Calories per serving: 280
• Fat: 18g
• Carbs: 12g
• Protein: 16g

Ingredients:

• 3 large eggs
• 1/2 cup of diced bell peppers (red, green, yellow)
• 1/4 cup of diced onions
• 1/2 cup of diced zucchini
• 1/2 cup of diced mushrooms
• 1/4 cup of shredded mozzarella cheese
• 1 tbsp of olive oil
• Salt and pepper to taste

Directions:

1. Sauté the Vegetables:

• Heat 1 tablespoon of olive oil in a large skillet over medium heat.
• Add ½ diced onion, 1 diced bell pepper, and 1 small diced zucchini. Sauté for 5-6 minutes until softened.

2. Add the Potatoes:

• Stir in 1 cup of diced, cooked potatoes (boiled or roasted) and cook for 5-6 minutes, stirring occasionally.

3. Season the Skillet:

• Season the mixture with ½ teaspoon of paprika, ¼ teaspoon of garlic powder, salt and pepper to taste.

4. Cook the Eggs:

• Create 2 wells in the skillet and crack 2 large eggs into each well.
• Cover the skillet and cook for 4-5 minutes until the eggs are cooked to your desired doneness.

5. Serve:

• Garnish with fresh parsley and serve hot, straight from the skillet.

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 Blueberry Almond Smoothie

Prep Time: 5 minutes
Total Time: 5 minutes

Nutrition Facts:

• Calories per serving: 320
• Fat: 14g
• Carbs: 45g
• Protein: 8g

Ingredients:

• 1 ripe banana
• 1/2 cup of frozen blueberries
• 1/4 cup of almond milk
• 1 tbsp of almond butter
• 2 tbsp of granola
• 1 tbsp of sliced almonds
• Fresh blueberries for topping

Directions:

1. Prepare the Ingredients:

• Gather 1 ripe banana, ½ cup of frozen blueberries, ¼ cup of almond milk and 1 tablespoon of almond butter.

2. Blend:

• In a blender, combine the banana, frozen blueberries, almond milk and almond butter.
• Blend until smooth and creamy.

3. Assemble and Top:

• Pour the smoothie into a bowl.
• Top with 2 tablespoons of granola, 1 tablespoon of sliced almonds and a few fresh blueberries.

4. Serve:

• Serve immediately.

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 Breakfast Quesadilla

Prep Time: 5 minutes
Total Time: 10 minutes

Nutrition Facts:

• Calories per serving: 380
• Fat: 20g
• Carbs: 28g
• Protein: 22g

Ingredients:

• 2 large flour tortillas
• 2 large eggs, scrambled
• 1/4 cup of diced ham
• 1/4 cup of shredded cheddar cheese
• 1/4 cup of salsa
• Salt and pepper to taste

Directions:

1. Prepare the Filling:

• Scramble 2 large eggs in a skillet over medium heat. Set them aside once cooked.
• Dice ¼ cup of ham and have ¼ cup of shredded cheddar cheese ready.

2. Assemble the Quesadilla:

• Place one flour tortilla in the heated skillet.
• Layer scrambled eggs, diced ham, shredded cheese and ¼ cup of salsa (on top).
• Season with salt and pepper to taste.
• Place the second tortilla on top to cover.

3. Cook the Quesadilla:

• Cook for 2-3 minutes or until the bottom tortilla is golden brown.
• Carefully flip and cook the other side until golden brown and the cheese is melted.

4. Serve:

• Slice the quesadilla into wedges and serve hot.

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 Mediterranean Breakfast Bowl

Prep Time: 10 minutes
Total Time: 15 minutes

Nutrition Facts:

• Calories per serving: 320
• Fat: 14g
• Carbs: 28g
• Protein: 20g

Ingredients:

• 2 large eggs
• 1/2 cup of cooked quinoa
• 1/4 cup of cherry tomatoes, halved
• 1/4 cup of cucumber, diced
• 2 tbsp of crumbled feta cheese
• 1 tbsp of hummus
• Fresh parsley for garnish
• Salt and pepper to taste

Directions:

1. Prepare the Base:

• Layer ½ cup of cooked quinoa, ¼ cup of halved cherry tomatoes, and ¼ cup of diced cucumber.

2. Cook the Eggs:

• Fry or poach 2 large eggs to your preferred doneness.

3. Assemble the Bowl:

• Place the cooked eggs on top of the quinoa and vegetables.
• Sprinkle 2 tablespoons of crumbled feta cheese over the eggs.
• Add a dollop of 1 tablespoon of hummus.

4. Season and Garnish:

• Garnish with fresh parsley and season with salt and pepper to taste.

5. Serve:

• Serve immediately.

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 Berry Blast Smoothie

Prep Time: 5 minutes
Total Time: 5 minutes

Nutrition Facts:

• Calories per serving: 250
• Fat: 2g
• Carbs: 52g
• Protein: 10g

Ingredients:

• 1 cup of mixed berries (strawberries, blueberries, raspberries)
• 1 ripe banana
• 1/2 cup of yogurt
• 1/4 cup of almond milk
• 1 tbsp of honey
• 1/4 cup of ice cubes

Directions:

1. Prepare the Ingredients:

• Gather 1 cup of mixed berries, 1 ripe banana, ½ cup of yogurt and ¼ cup of almond milk.

2. Blend:

• Combine the mixed berries, banana, yogurt, almond milk, 1 tablespoon of honey and ¼ cup of ice cubes.
• Blend until smooth.

3. Serve:

• Pour the smoothie into a glass and serve immediately for a refreshing drink.

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 Shakshuka

Prep Time: 10 minutes
Total Time: 20 minutes

Nutrition Facts:

• Calories per serving: 240
• Fat: 14g
• Carbs: 12g
• Protein: 16g

Ingredients:

• 4 large eggs
• 1 can (14 oz) of diced tomatoes
• 1/2 onion, diced
• 2 cloves of garlic, minced
• 1 tsp of paprika
• 1 tsp of cumin
• Salt and pepper to taste
• Fresh parsley for garnish
• Crusty bread for serving

Directions:

1. Cook the Base:

• Heat 2 tablespoons of olive oil in a skillet over medium heat.
• Add ½ diced onion and 2 minced garlic cloves. Sauté until softened (5 minutes).

2. Add Tomatoes and Spices:

• Stir in 1 can (14 oz) of diced tomatoes, 1 teaspoon of paprika and 1 teaspoon of cumin.
• Simmer the sauce for 5-7 minutes, allowing it to thicken.

3. Poach the Eggs:

• Create 4 small wells in the tomato mixture and crack 4 large eggs into them.
• Cover the skillet and cook for 5-7 minutes, until the eggs are set but the yolks remain runny.

4. Garnish and Serve:

• Garnish with fresh parsley and serve hot with crusty bread.

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 Peanut Butter Banana Toast

Prep Time: 5 minutes
Total Time: 5 minutes

Nutrition Facts:

• Calories per serving: 320
• Fat: 14g
• Carbs: 42g
• Protein: 10g

Ingredients:

• 2 slices of whole grain bread, toasted
• 2 tbsp of peanut butter
• 1 ripe banana, sliced
• 1 tbsp of honey
• 1 tbsp of chia seeds (optional)

Directions:

1. Toast the Bread:

• Toast 2 slices of whole grain bread until golden.

2. Spread the Peanut Butter:

• Spread 2 tablespoons of peanut butter evenly on each toasted bread slice.

3. Add the Banana and Toppings:

• Arrange 1 sliced banana on top of the peanut butter.
• Drizzle with 1 tablespoon of honey and sprinkle with 1 tablespoon of chia seeds if desired.

4. Serve:

• Serve immediately nutritious toast.

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 Veggie Breakfast Sandwich

Prep Time: 10 minutes
Total Time: 15 minutes

Nutrition Facts:

• Calories per serving: 340
• Fat: 18g
• Carbs: 28g
• Protein: 20g

Ingredients:

• 2 whole grain muffins, toasted
• 2 large eggs, scrambled
• 1/4 cup of sliced bell peppers (red, green, yellow)
• 1/4 cup of sliced mushrooms
• 2 slices Swiss cheese
• Salt and pepper to taste
• Olive oil for cooking

Directions:

1. Cook the Veggies:

• Heat 1 tablespoon of olive oil in a skillet over medium heat.
• Add ¼ cup of sliced bell peppers and ¼ cup of sliced mushrooms. Cook until softened.

2. Scramble the Eggs:

• Season 2 scrambled eggs with salt and pepper, then add them to the skillet with the vegetables. Cook until set.

3. Assemble the Sandwich:

• Toast 2 whole grain muffins and place a slice of Swiss cheese on each muffin half.
• Divide the scrambled egg and vegetable mixture between the muffins.

4. Serve:

• Serve warm and enjoy this hearty veggie sandwich.

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 Coconut Chia Pudding

Prep Time: 5 minutes
Total Time: 2 hours 5 minutes

Nutrition Facts:

• Calories per serving: 280
• Fat: 20g
• Carbs: 20g
• Protein: 5g

Ingredients:

• 1/4 cup of chia seeds
• 1 cup of coconut milk
• 1 tbsp of maple syrup or honey
• 1/2 tsp of vanilla extract
• Fresh fruit for topping (such as mango, kiwi or berries)
• Toasted coconut flakes for garnish

Directions:

1. Mix the Ingredients:

• Mix ¼ cup of chia seeds, 1 cup of coconut milk, 1 tablespoon of maple syrup or honey and ½ teaspoon of vanilla extract.

2. Refrigerate:

• Cover the mixture and refrigerate for at least 2 hours or overnight until it thickens into a pudding consistency.

3. Stir and Serve:

• Stir the pudding well before serving.
• Top with fresh fruit such as mango, kiwi or berries, and garnish with toasted coconut flakes.

4. Serve:

• Serve chilled and enjoy a creamy, tropical treat.

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 Breakfast Stuffed Sweet Potato

Prep Time: 5 minutes
Total Time: 55 minutes

Nutrition Facts:

• Calories per serving: 320
• Fat: 12
• Carbs: 40g
• Protein: 14g

Ingredients:

• 2 medium sweet potatoes
• 2 large eggs
• 1/4 cup of black beans, drained and rinsed
• 1/4 avocado, sliced
• 2 tbsp of salsa
• Salt and pepper to taste

Directions:

1. Bake the Sweet Potatoes:

• Preheat the oven to 400°F (200°C).
• Pierce 2 medium sweet potatoes with a fork and bake for 45-50 minutes until tender.

2. Prepare the Fillings:

• Cook 2 large eggs to your desired doneness.
• Have ¼ cup of black beans, ¼ sliced avocado and 2 tablespoons of salsa ready.

3. Assemble the Sweet Potatoes:

• Cut a slit in each baked sweet potato and gently push the ends toward the center to create an opening.
• Place a cooked egg inside each sweet potato and top with black beans, avocado slices, and salsa.

4. Season and Serve:

• Season with salt and pepper to taste and serve hot.

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 Breakfast Sushi Rolls

Prep Time: 15 minutes
Total Time: 20 minutes

Nutrition Facts:

• Calories per serving: 280
• Fat: 16g
• Carbs: 18g
• Protein: 16g

Ingredients:

• 2 large eggs
• 2 nori sheets
• 1/2 avocado, sliced
• 1/4 cup of cooked sushi rice
• 2 slices of smoked salmon
• Soy sauce for dipping
• Pickled ginger and wasabi (optional)

Directions:

1. Cook the Omelet:

• Whisk 2 large eggs and cook a thin omelet in a skillet over medium heat.
• Once cooked, cut the omelet into thin strips.

2. Prepare the Sushi Mat:

• Place 1 nori sheet on a bamboo sushi mat.

3. Assemble the Rolls:

• Spread ¼ cup of cooked sushi rice evenly over the nori sheet.
• Arrange the egg strips, ½ sliced avocado, and 2 slices of smoked salmon on top of the rice.

4. Roll the Sushi:

• Use the sushi mat to tightly roll up the nori, rice and fillings.

5. Slice and Serve:

• Slice the roll into bite-sized pieces.
• Serve with soy sauce, pickled ginger and wasabi if desired.

• • ————————-

 Mediterranean Veggie Frittata

Prep Time: 10 minutes
Total Time: 20 minutes

Nutrition Facts:

• Calories per serving: 280
• Fat: 20g
• Carbs: 10g
• Protein: 18g

Ingredients:

• 6 large eggs
• 1/2 cup of diced bell peppers (red, yellow)
• 1/4 cup of diced red onion
• 1/4 cup of diced zucchini
• 1/4 cup of diced tomatoes
• 1/4 cup of crumbled feta cheese
• 1 tbsp of olive oil
• Salt and pepper to taste

Directions:

1. Prepare the Vegetables:

• Dice ½ cup of bell peppers, ¼ cup of red onion, ¼ cup of zucchini and ¼ cup of tomatoes.

2. Cook the Vegetables:

• In an oven-safe skillet, heat 1 tablespoon of olive oil over medium heat.
• Add the diced vegetables and cook until softened.

3. Prepare the Eggs:

• Whisk 6 large eggs with salt and pepper.

4. Cook the Frittata:

• Pour the egg mixture over the vegetables in the skillet.
• Cook until the edges are set, then sprinkle ¼ cup of crumbled feta cheese over the top.

5. Broil the Frittata:

• Transfer the skillet to a preheated broiler and cook for 2-3 minutes until the top is golden and the eggs are fully cooked.

6. Serve:

• Slice into wedges and serve hot.

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 Peanut Butter Protein Balls

Prep Time: 10 minutes
Total Time: 40 minutes

Nutrition Facts:

• Calories per serving: 150
• Fat: 8g
• Carbs: 15g
• Protein: 6g

Ingredients:

• 1 cup of rolled oats
• 1/2 cup of peanut butter
• 1/4 cup of honey
• 1/4 cup of protein powder (vanilla or chocolate)
• 1/4 cup of mini chocolate chips
• 1 tsp of vanilla extract
• Pinch of salt

Directions:

1. Mix the Ingredients:

• In a bowl, mix 1 cup of rolled oats, ½ cup of peanut butter, ¼ cup of honey, ¼ cup of protein powder, ¼ cup of mini chocolate chips, 1 teaspoon of vanilla extract and a pinch of salt.

2. Form the Balls:

• Roll the mixture into small balls using your hands.

3. Refrigerate:

• Place the balls on a parchment-lined baking sheet.
• Refrigerate for at least 30 minutes to firm up.

4. Serve:

• Serve chilled and store any leftovers in the fridge.

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 Breakfast Stuffed Bell Peppers

Prep Time: 10 minutes
Total Time: 35 minutes

Nutrition Facts:

• Calories per serving: 240
• Fat: 12g
• Carbs: 15g
• Protein: 16g

Ingredients:

• 2 large bell peppers, halved and seeds removed
• 4 large eggs
• 1/2 cup of cooked quinoa
• 1/4 cup of diced tomatoes
• 1/4 cup of diced ham or cooked bacon
• 1/4 cup of shredded cheddar cheese
• Salt and pepper to taste

Directions:

1. Preheat the Oven:

• Preheat the oven to 375°F (190°C).

2. Prepare the Bell Peppers:

• Cut 2 large bell peppers in half and remove the seeds.
• Place the pepper halves on a baking sheet and cut side up.

3. Assemble the Stuffing:

• Crack 1 egg into each pepper half.
• Divide ½ cup of cooked quinoa, ¼ cup of diced tomatoes, ¼ cup of diced ham or bacon and ¼ cup of shredded cheddar cheese evenly among the peppers.

4. Bake the Peppers:

• Bake for 20-25 minutes, until the eggs are set and the peppers are tender.

5. Serve:

• Season with salt and pepper and serve hot.

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 Green Smoothie

Prep Time: 5 minutes
Total Time: 5 minutes

Nutrition Facts:

• Calories per serving: 280
• Fat: 12g
• Carbs: 40g
• Protein: 6g

Ingredients:

• 1 cup of spinach
• 1/2 ripe avocado
• 1/2 ripe banana
• 1/2 cup of almond milk
• 1 tbsp of honey or maple syrup
• 1/4 cup of granola
• Sliced kiwi for topping

Directions:

1. Prepare the Ingredients:

• Gather 1 cup of spinach, ½ ripe avocado, ½ ripe banana and ½ cup of almond milk.

2. Blend:

• Combine the spinach, avocado, banana, almond milk and 1 tablespoon of honey or maple syrup in a blender.
• Blend until smooth and creamy.

3. Assemble the Smoothie Bowl:

• Pour the smoothie into a bowl.
• Top with ¼ cup of granola and sliced kiwi.

4. Serve:

• Serve immediately and enjoy this nutrient-packed smoothie.

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 Breakfast Hash

Prep Time: 10 minutes
Total Time: 25 minutes

Nutrition Facts:

• Calories per serving: 320
• Fat: 14g
• Carbs: 35g
• Protein: 12g

Ingredients:

• 2 large potatoes, diced
• 1/2 onion, diced
• 1/2 red bell pepper, diced
• 2 cloves of garlic, minced
• 2 large eggs
• 2 slices of cooked bacon, chopped
• Salt and pepper to taste
• Chopped parsley for garnish

Directions:

1. Cook the Potatoes:

• Heat 2 tablespoons of olive oil in a skillet over medium heat.
• Add 2 diced potatoes and cook until golden and crispy, (10 minutes.

2. Add the Vegetables:

• Add ½ diced onion, ½ diced red bell pepper, and 2 minced garlic cloves to the skillet.
• Cook until the vegetables are softened.

3. Cook the Eggs:

• Create two wells in the hash mixture and crack 2 large eggs into the wells.
• Sprinkle chopped bacon over the hash.

4. Finish Cooking:

• Cover the skillet and cook until the eggs are done to your desired doneness.

5. Serve:

• Season with salt and pepper and garnish with chopped parsley.
• Serve hot.

• • ——————————–

 Banana Chocolate Chip Muffins

Prep Time: 10 minutes
Total Time: 30 minutes

Nutrition Facts:

• Calories per serving: 200
• Fat: 8g
• Carbs: 30g
• Protein: 3g

Ingredients:

• 1 1/2 cups of all-purpose flour
• 1/2 cup of sugar
• 1 tsp of baking powder
• 1/2 tsp of baking soda
• 1/4 tsp of salt
• 2 ripe bananas, mashed
• 1/2 cup of unsweetened applesauce
• 1/4 cup of melted butter or coconut oil
• 1 large egg
• 1/2 cup of chocolate chips

Directions:

1. Preheat the Oven:

• Preheat the oven to 350°F (175°C).
• Line a muffin tin with paper liners.

2. Prepare the Dry Ingredients:

• Whisk 1½ cups of all-purpose flour, ½ cup of sugar, 1 teaspoon of baking powder, ½ teaspoon of baking soda and ¼ teaspoon of salt.

3. Prepare the Wet Ingredients:

• In another bowl, combine 2 mashed ripe bananas, ½ cup of unsweetened applesauce, ¼ cup of melted butter or coconut oil and 1 large egg.

4. Combine Wet and Dry:

• Pour the wet ingredients into the dry ingredients and stir until just combined.

5. Add Chocolate Chips:

• Fold in ½ cup of chocolate chips.

6. Bake:

• Divide the batter evenly among the muffin cups.
• Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean.

7. Cool and Serve:

• Allow the muffins to cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.

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 Breakfast Quinoa Bowl

Prep Time: 5 minutes
Total Time: 5 minutes

Nutrition Facts:

• Calories per serving: 280
• Fat: 8g
• Carbs: 40g
• Protein: 12g

Ingredients:

• 1 cup of cooked quinoa
• 1/2 cup of yogurt
• 1/4 cup of mixed berries (strawberries, blueberries, raspberries)
• 1 tbsp of honey or maple syrup
• 2 tbsp of sliced almonds
• Pinch of cinnamon

Directions:

1. Prepare the Base:

• In a bowl, layer 1 cup of cooked quinoa and ½ cup of yogurt.

2. Add the Toppings:

• Top with ¼ cup of mixed berries and 2 tablespoons of sliced almonds.

3. Sweeten:

• Drizzle with 1 tablespoon of honey or maple syrup.

4. Serve:

• Sprinkle with a pinch of cinnamon and serve immediately.