Tag: Breakfast

Plum Bran Muffins

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These moist, whole wheat bran muffins have less than 100 calories each! Plums, prunes, and rich apple butter make them naturally moist and sweet. They make a great grab-and-go breakfast or snack you can eat anytime.

Tip: It’s easy to remove skins from plums. Dip plums, one at a time, in boiling water for 1 to 2 minutes. When you remove them from the water the skin should easily slip off.

Plum Bran Healthy Muffin Recipe

Plum Bran Muffins

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 12 servings, 1 muffin each

Ingredients:
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup low-fat buttermilk (or nonfat plain yogurt)
2 large egg whites
1 cup chopped skinned plums (about 2 medium)
½ cup chopped pitted prunes

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add plums and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.

Nutritional Information (Per Serving):
Calories: 98
Total Fat: 1 g
Total Carbohydrates: 22 g (Fiber: 3 g; Sugar: 5 g)
Protein: 4 g

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Scrambled Egg Whites with Steamed Sweet Potato

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By adding sweet potatoes as a side to your scrambled egg whites, you add even more nutrients to your breakfast plate. Rosemary adds great, fresh flavor. If you don’t have rosemary you can use any fresh herb you like; try thyme, chives, or cilantro.

Save time by making this breakfast with leftover roasted or baked sweet potatoes. Or, instead of steaming, you can quickly cook one in a microwave while you prepare the rest of this breakfast.  Pierce a sweet potato four to five times with a fork, and microwave it on high for 4 to 5 minutes, or until tender. Peel it and cut into pieces, or slice it in half and scoop out the center.

Sweet Potato and Eggs Healthy Recipe

Scrambled Egg Whites with Steamed Sweet Potato

Total Time: 16 min.
Prep Time: 5 min.
Cooking Time: 11 min.
Yield: 1 serving

Ingredients:
Water
½ large sweet potato, peeled, cut into 1-inch pieces
4 large egg whites
1 large egg
1 tsp. olive oil
2 fresh rosemary sprigs, leaves removed and chopped, stems discarded

Preparation:
1. Fill bottom of steamer with 2 inches of water; bring to a boil over high heat. Place sweet potato in top of steamer; steam for 5 to 7 minutes, or until fork-tender. Set aside.
2. Combine egg whites and egg in a small bowl; whisk to blend.
3. Heat oil in medium skillet over medium heat.
4. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until set.
5. Place eggs and sweet potato on a serving plate. Sprinkle sweet potato with rosemary; serve immediately.

Tip: Sweet potato can also be cooked in a microwave. Pierce clean sweet potato 4 to 5 times with a fork. Microwave on high for 4 to 5 minutes, or until tender. Peel and cut into pieces.

Nutritional Information (per serving):
Calories: 238
Total Fat: 10 g
Total Carbs: 15 g (Fiber: 2 g; Sugar: 4 g)
Protein: 22 g

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Berry Baked Oatmeal

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This easy baked oatmeal recipe is the perfect make-ahead breakfast for busy mornings… I headed to work at 5 this morning and the last thing I wanted to think about was getting up early to get breakfast ready — so make it the night before!! Bake it in advance and reheat portions as needed. You’ll love this delicious and nutritious on-the-goal meal!!
Berry Baked Oatmeal Healthy Vegitarian Recipe
Berry Baked Oatmeal

Ingredients:
3 cups old fashioned rolled oats
Drizzle of agave
1 ½ tsp baking powder
¾ tsp ground cinnamon (I double this if making plain or banana-nut flavor)
½ tsp salt
2 eggs, lightly beaten
2 ½ cups nonfat or almond milk, plus additional milk for serving
1 tsp pure vanilla extract
4 tbsp extra virgin coconut oil, melted
2 cups fresh berries (larger berries chopped)

Instructions:
Preheat oven to 350°F.
Spray the baking dish with EV coconut oil
Combine all dry ingredients.
Place half the oat mixture in the baking dish, top with half the berries, and then top with the remaining oat mixture.
Whisk the eggs, milk, vanilla, and melted coconut oil. Pour over the oats.
Top the oats with the remaining berries.
Gently shake the baking dish back and forth from side to side to allow the wet mixture to get down into the oats.
Bake uncovered for about 40 minutes, until oats are tender, and the mixture is set.
Serve immediately with a splash of milk, or cool, then cover and refrigerate to reheat later.

Notes:
If the oatmeal firms up too much after cooling, you can add a little water before reheating it to make it creamy again.
Flavor variations: You can leave out the berries or replace the berries with sliced bananas and chopped walnuts for banana-nut oatmeal.

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Avocado Bacon & Eggs

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I’ve been focusing and eating foods from the earth and from the animals that roam the earth and discovered the ketogenic lifestyle! I think I found my soul mate “diet”!!! And the best part?!?! The foods and recipes I’ve been trying out are out-of-this-world delicious!!! Give it a try with today’s breakfast, and let me know what you think in the comments…

Avocado Bacon and Eggs Healthy Ketogenic Recipe

Avocado Bacon & Eggs

Ingredients:
1 medium Avocado
2 eggs
1 piece of cooked bacon, crumbled
1 TB of low-fat cheese
pinch of salt

Instructions:
Preheat oven to 425.
Begin by cutting the avocado in half and removing the pit.
With a spoon, scoop out some of the avocado so it’s a tad bigger than your egg and yolk. Place in a muffin pan to keep the avocado stable while cooking.
Crack your egg and add it to the inside of your avocado. Sprinkle a little cheese on top with a pinch of salt. Top with cooked bacon.
Cook for 14-16 minutes. Serve warm.

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Iced Mocha Protein Shake

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This protein shake recipe tastes like a frozen coffee drink from your favorite coffee shop, but ours is packed with nutrition!

Iced Mocha Protein Shake

Iced Mocha Protein Shake

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 scoop Vanilla Shakeology (or sub your favorite protein powder)
½ cup unsweetened almond milk
½ cup brewed coffee, cooled
1 tsp. unsweetened cocoa
½ cup ice (add more to taste)

Preparation:
1. Place almond milk, brewed coffee, cocoa, Shakeology, and ice in blender; cover. Blend until smooth.

Nutrition Facts (per serving):
Calories: 158
Total Fat: 4 g
Total Carbs: 16 g (Fiber: 4 g; Sugars: 7 g)
Protein: 17 g

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Dark Moon Protein Shake

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If you love blackberries and pecans, this shake will quickly become one of your favorites.

2017-01-28-dark-moon-shake

Dark Moon Protein Shake

Prep Time: 5 min.
Yield: 1 serving

Ingredients:
1 cup unsweetened almond milk
1 scoop Strawberry Shakeology (or protein powder of your choice)
½ cup fresh or frozen blackberries
2 Tbsp. chopped raw pecans
1 cup ice

Preparation:
Place all ingredients in blender; cover. Blend until smooth. Enjoy!

Nutrition Information:
 Calories: 295
Total Fat: 14 g
Total Carbs: 26 g (Fiber: 9 g; Sugars: 11 g)
Protein: 19 g

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