1. Berry and Yogurt Smoothie

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Ingredients

  • ¾ cup fresh blueberries
  • ¾ cup fresh blackberries
  • 5.3 ounce package plain Greek yogurt
  • 1 cup vanilla soy milk
  • 1 whole banana

Instructions

  1. Add all of the ingredients to a blender.
  2. Pulse for 30 seconds, stir and pulse for an additional 30 seconds.
  3. Pour into two glasses and serve immediately or refrigerate until ready to serve.

 

2. Almond chia seed breakfast Pudding

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Ingredients

  • 2 cups unsweetened almond milk, homemade or store bought (see recipe for homemade almond milk below)
  • 1/2 cup chia seeds
  • 1/2 teaspoon vanilla extract
  • 1-2 tablespoons pure maple syrup or raw honey
  • Seasonal fruit for topping (blueberries, peaches, figs and plums are pictured here)
  • Almonds or other nuts for topping

Instructions:

  1. Combine almond milk, chia seeds, vanilla and sweetener in a bowl. Mix well until combined and the mixture begins to thicken. Store covered in the refrigerator overnight or for at least an hour.
  2. Stir well before serving and add a bit of water to the pudding if it becomes too thick. Top with fresh fruit and nuts of your choice.
  3. Note: This recipe makes enough for two large servings, but feel free to double the recipe and keep it in your refrigerator so that you have breakfast for a few days in a row. It will keep refrigerated for up to 5 days.

 

3. Savory oatmeal with an egg

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Ingredients

  • 1/2 cup quick-cooking rolled oats
  • Coarse salt and ground pepper
  • Nonstick cooking spray
  • 1 large egg
  • 2 tablespoons shredded sharp cheddar
  • 1 tablespoon thinly sliced scallion greens

Instructions

  1. In a small saucepan, bring 1 cup water to a boil.
  2. Add oatsand pinch of salt; stir, reduce heat, and simmer until tender, about 5 minutes.
  3. Meanwhile, heat a small nonstick pan over medium. Coat lightly with cooking spray.
  4. Add egg and cook until white is set and yolk is still runny, about 3 minutes. Season egg to taste with salt and pepper.
  5. Serve oatmeal in a bowl topped with cheese, egg, and scallion greens.

 

4. Peanut Butter Banana Smoothie

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Ingredients

  • 10 ounces skim milk or plain soy milk
  • 1 tablespoon natural peanut butter
  • 1 medium banana

Instructions

  1. In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.

 

Sweet Potato and Black Bean Breakfast Burrito

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Ingredients

  • 6 low carb whole wheat tortillas
  • 3 medium sweet potatoes
  • 1- 15 oz can black beans, rinsed and drained
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chili powder
  • few dashes of red pepper flakes, if desired
  • 8 large egg whites
  • 1 avocado, diced
  • 1/2 cup reduced fat shredded mexican or colby jack cheese
  • 1/3 cup red enchilada sauce

Instructions:

  1. Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked though. This may take up to 10 minutes depending on how thick your sweet potatoes are. Alternatively you can roast them in the oven at 400 degrees for 45 minutes. Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside.
  2. In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if desired. Stir to combine then set aside.
  3. In a separate medium bowl, beat egg whites together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in egg whites and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
  4. To assemble burritos, make sure you have warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling. Lay out warm tortillas and evenly distribute and spread mashed sweet potato on each. Evenly distribute egg whites, diced avocado, black beans, and shredded cheese on each tortilla. Next drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos. To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos.

Veggie Stuffed Omelette

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Ingredients

  • 1 teaspoon olive or canola oil
  • 2 tablespoons chopped red bell pepper
  • 1 tablespoon chopped onion
  • ¼ cup sliced mushrooms1 cup loosely packed fresh baby spinach leaves, rinsed
  • ½ cup fat-free egg product or 2 eggs, beaten
  • 1 tablespoon water
  • Dash salt
  • Dash pepper
  • 1 tablespoon shredded reduced-fat Cheddar cheese

Instructions:

  1. In 8-inch nonstick skillet, heat oil over medium-high heat. Add bell pepper, onion and mushrooms to oil. Cook 2 minutes, stirring frequently, until onion is tender. Stir in spinach; continue cooking and stirring just until spinach wilts. Remove vegetables from pan to small bowl.
  2. In medium bowl, beat egg product, water, salt and pepper with fork or whisk until well mixed. Reheat same skillet over medium-high heat. Quickly pour egg mixture into pan. While sliding pan back and forth rapidly over heat, quickly stir with spatula to spread eggs continuously over bottom of pan as they thicken. Let stand over heat a few seconds to lightly brown bottom of omelet. Do not overcook; omelet will continue to cook after folding.
  3. Place cooked vegetable mixture over half of omelet; top with cheese. With spatula, fold other half of omelet over vegetables. Gently slide out of pan onto plate. Serve immediately.

 

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