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Fruit and Nut Brown Rice Breakfast Porridge

Fruit and Nut Brown Rice Breakfast Porridge
Prep Time
60 minutes
Number of Servings
Serves 2
Ingredients
  • [q:1/2] cup short-grain brown rice
  • [q:1/2] tsp ground cinnamon
  • [q:1/4] tsp salt
  • 1 Tbsp maple syrup, plus additional for drizzling
  • 1 cup nondairy unsweetened milk
  • [q:1/4] cup raisins
  • [q:1/4] cup chopped, pitted dates
  • [q:1/4] cup chopped walnuts
Directions
  1. Combine rice, cinnamon, salt, and 1 cup of water in a pot. Bring to a boil over high heat. Cover pan with a lid, reduce heat to low, and cook for 40 to 45 minutes, or until water is absorbed.
  2. Heat maple syrup and milk in a large saucepan. Add cooked rice, raisins, and dates. Stir over medium heat until mixture is thick and creamy, approximately 5 minutes. 
  3. Divide porridge between 2 bowls. Top each with walnuts and drizzle with additional maple syrup, if desired.
Nutrition Info
319 Calories, 6 g Protein, 60 g Carbohydrates, 4 g Fiber, 8 g Total fat (1 g sat), 228 mg Sodium, [nutrition:5] Vitamin D, [nutrition:2] Vitamin B6, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Magnesium, Zinc

Baked Eggs with Tomatoes, Red Bell Pepper & Garlic

Baked Eggs with Tomatoes, Red Bell Pepper & Garlic
Prep Time
30 min prep time
Number of Servings
2
Ingredients
  • 2 Tbsp coconut oil
  • 2 cloves garlic, minced
  • 1 red bell pepper, seeded and sliced into strips
  • [q:1/2] tsp paprika
  • 1 cup diced, canned tomatoes
  • Salt and freshly ground black pepper to taste
  • 2 eggs
  • 2 Tbsp chopped fresh basil
Directions
  1. Preheat oven to 400°.
  2. Heat oil in an oven-safe pan set over medium heat. Add garlic and sauté for 2 minutes. Add bell pepper and paprika. Sauté for 5 minutes. 
  3. Add tomatoes and cook for 2 minutes. Remove pan from heat and season with salt and pepper.
  4. Make a small hollow in one side of tomato mixture using a spoon. Crack one egg into hollow. Make a second hollow in other side of pan using spoon. Crack second egg into this hollow. (Alternately, you can bake eggs and tomato sauce in their own individual-sized baking dishes.)
  5. Transfer baking dish to oven. Bake for 10 to 12 minutes, until whites are cooked but yolks are still runny. Garnish with basil and serve immediately.
Nutrition Info
Per serving: 217 Calories, 7 g Protein, 8 g Carbohydrates, 2 g Fiber, 18 g Total fat (13 g sat), 437 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin A, B2 (riboflavin), B6, [nutrition:1] Vitamin B12, E, Folate, Phosphorus

Jam Crêpes with Vanilla Sugar

Jam Crêpes with Vanilla Sugar
Prep Time
25 min prep
Number of Servings
makes 2 small portions
Ingredients
  • 2 Tbsp whole-wheat flour
  • [q:1/2] Tbsp vanilla sugar*
  • Pinch of salt
  • [q:1/3] cup low-fat milk or soy milk
  • 1 Tbsp whisked egg
  • Splash of mild-flavored olive oil
  • 2 Tbsp 100 percent fruit jam (fruit-sweetened) **
  • 1 tsp confectioners’ sugar
Directions
  1. Mix flour, vanilla sugar, salt, milk, and egg together. Stir until batter is smooth.
  2. Heat oil in a small frying pan. Pour half of batter into pan and fry crêpe for a few minutes until dry on top and light brown on other side. Flip over and fry for another minute or so until light brown. Slide onto a plate and repeat with remaining batter to make a second crêpe. 
  3. Place crêpes on two small plates. Spread with jam, roll up, and dust with confectioners’ sugar.
Nutrition Info
Per serving (1 crêpe): 191 Calories, 3 g Protein, 34 g Carbohydrates, 4 g Fiber, 5 g Total fat (1 g sat), 171 mg Sodium, [nutrition:5] Vitamin D, [nutrition:2] Vitamin C, [nutrition:1] Phosphorus 

Baked Apple Maple Oatmeal

Baked Apple Maple Oatmeal
Prep Time
45 min prep time
Number of Servings
6
Ingredients
  • 2 cups old-fashioned rolled oats
  • [q:3/4] cup chopped walnuts
  • 1 tsp ground ginger
  • [q:1/2] tsp baking soda
  • [q:1/3] cup raisins
  • [q:3/4] tsp fine sea salt
  • [q:1 1/4] tsp ground cinnamon, divided
  • [q:2 1/2] cup chopped, peeled Honeycrisp apples
  • 4 Tbsp ([q:1/2] stick) unsalted butter, melted, divided
  • 1 large egg
  • 2 cups whole milk, at room temperature
  • [q:1/2] cup maple syrup
  • 1 tsp vanilla extract
  • 1 tsp maple extract
Directions
  1. Preheat oven to 350°. Grease a [q:7 1/2] by 12-inch or similar size baking dish.
  2. In a large bowl, stir together oats, walnuts, ginger, baking soda, raisins, salt, and [q:3/4] teaspoon of the cinnamon until combined.
  3. Place chopped apples in a separate large bowl. Sprinkle 2 tablespoons of the melted butter and the remaining [q:1/2] teaspoon cinnamon over apples and stir to coat apples.
  4. Spread apples evenly over bottom of prepared baking dish.
  5. In a separate medium bowl, stir together egg, milk, maple syrup, vanilla and maple extracts, and remaining 2 tablespoons melted butter until combined.
  6. Add egg mixture to oat mixture and stir to combine, and then pour it over apples. Make sure it is evenly distributed. Bake for 30 to 40 minutes, until center is set.
Nutrition Info
Per serving: 371 Calories, 8 g Protein, 54 g Carbohydrates, 4 g Fiber, 15 g Total fat (7 g sat), 393 mg Sodium, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3]​ Phosphorus, [nutrition:2] Magnesium, [nutrition:1] Vitamin A, B1 (thiamine), B6, B12, Calcium, Iron, Zinc

Greek Avocado Toast

Greek Avocado Toast
Prep Time
15 min prep time
Number of Servings
4
Ingredients
  • 2 ripe avocados
  • Juice of [q:1/2] lemon
  • 1 garlic clove, crushed
  • Pinch crushed red pepper (chili) flakes
  • Few dill sprigs, chopped, plus extra for garnish
  • Sea salt and freshly ground black pepper
  • 4 slices crusty bread
  • [q:1/4] cucumber, diced
  • 8 cherry or baby plum tomatoes, quartered or chopped
  • 8 black olives, pitted and chopped
  • 1 tsp capers, chopped
  • 3 oz feta cheese, crumbled
  • Fruity green olive oil, for drizzling
Directions
  1. Cut avocados in half, remove stones, and scoop out flesh into a bowl. Mash coarsely with lemon juice, garlic, red pepper (chili) flakes, and dill. Season with salt and pepper.
  2. Lightly toast bread and spread mashed avocado over it, right up to edges.
  3. Mix cucumber, tomatoes, olives, and capers together in a bowl and use to cover avocado toasts. Crumble feta over top and drizzle with oil. Serve immediately.
Nutrition Info
Per serving: 344 Calories, 10 g Protein, 26 g Carbohydrates, 10 g Fiber, 25 g Total fat (6 g sat), 432 mg Sodium, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin B2 (riboflavin), B3 (niacin), C, E, K, Folate, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B12, Calcium, Iron, Magnesium, Potassium, Zinc

Carrot Cake Maple Muffins

Carrot Cake Maple Muffins
Prep Time
35 minutes
Number of Servings
12 muffins
Ingredients
  • [q:3/4] cup white whole-wheat flour
  • [q:1/2] cup all-purpose flour
  • 2 tsp baking powder
  • [q:1/2] tsp baking soda
  • 1 tsp ground cinnamon
  • [q:1/4] tsp ground nutmeg
  • [q:1/4] tsp ground ginger
  • [q:1/8] tsp ground cloves
  • 1 tsp salt 2 large eggs
  • [q:3/4] cup maple syrup
  • [q:1/2] cup melted coconut oil, plus 2 tsp for greasing pan
  • 2 tsp vanilla extract
  • [q:1 1/2] cup shredded carrots
  • [q:1/2] cup raisins
  • [q:1/2] cup chopped walnuts
Directions
  1. Preheat oven to 375°. Grease the cups of a 12-cup muffin pan with the 2 teaspoons of coconut oil.
  2. Whisk flours, baking powder, baking soda, spices, and salt together in a large bowl.
  3. Whisk together eggs, maple syrup, melted coconut oil, and vanilla in a medium bowl until mixture is combined and smooth. Whisk maple syrup mixture into flour mixture until just combined. Gently stir in carrots, raisins, and walnuts.
  4. Fill each cup of muffin pan with approximately [q:1/4] cup batter. Bake for 15 to 18 minutes, until a cake tester comes out clean when inserted in center of a muffin.
  5. Let muffins cool for 10 minutes in pan. Remove muffins and transfer them to a wire rack to cool completely.
Nutrition Info
1 Muffin: 226 Calories, 3 g Protein, 30 g Carbohydrates, 2 g Fiber, 12 g Total fat (9 g sat), 172 mg Sodium, [nutrition:3] Vitamin D, [nutrition:2] Vitamin B2 (riboflavin), Phosphorus, [nutrition:1] Vitamin A, B1 (thiamine), Calcium

Spiced Pear Porridge

Spiced Pear Porridge
Prep Time
30 minutes
Number of Servings
2
Ingredients
  • [q:1/2] cup water
  • 2 cups coconut, almond, or macadamia milk beverage, divided
  • [q:1/2] cup quinoa, thoroughly rinsed
  • 1 Tbsp chia seeds
  • 2 tsp fresh ginger, finely chopped
  • [q:1 1/2] tsp ground cinnamon
  • [q:1/2] tsp ground nutmeg
  • 1 tsp natural vanilla extract
  • [q:1/8] tsp ground cloves
  • Stevia, to taste (optional)

Toppings

  • [q:1/2] cup canned coconut milk
  • 1 medium pear, thinly sliced
  • [q:1/3] cup walnuts, coarsely chopped
  • Honey, to serve (optional)
Directions
  1. In a medium saucepan, combine water and [q:1 1/2] cups of the coconut milk beverage and bring to boil.
  2. Add quinoa and reduce to a medium heat. Cook for 10 to 15 minutes until most of liquid is absorbed and quinoa’s little “tails” have sprouted. Add remaining [q:1/2] cup of coconut milk beverage, chia seeds, ginger, cinnamon, nutmeg, vanilla, and cloves. Stir to combine.
  3. Remove from heat and let stand for 5 minutes, or until chia seeds have rehydrated and porridge is creamy. Sweeten with stevia, if desired.
  4. Serve topped with canned coconut milk, sliced pear, and walnuts. Drizzle on some honey, if desired.
Nutrition Info
430 Calories, 11 g Protein, 51 g Carbohydrates, 11 g Fiber, 23 g Total fat (12 g sat), 183 mg Sodium, [nutrition: 5] Calcium, Phosphorus, [nutrition: 4] Vitamin E, [nutrition: 3] Vitamin B1 (thiamine), Iron, Magnesium, [nutrition: 2] Vitamin B2 (riboflavin), B6, Folate, Zinc, [nutrition: 1] Vitamin B3 (niacin), Potassium

Here Comes the Sun Breakfast Bowl

Here Comes the Sun Breakfast Bowl
Prep Time
75 minutes
Number of Servings
Serves 4
Ingredients

  • Sweet Potatoes

    • 2 small sweet potatoes
    • [q:1/2] cup plus 4 Tbsp extra-virgin olive oil, divided

  • Farro, Wild Rice, or Freekeh

    • [q:1/2] cup uncooked farro, wild rice, or freekeh (whole or cracked)
    • 1 cup water
    • Sea salt

  • Kale

    • 1 cup chopped kale

  • Dressing

    • 1 cup organic plain whole-milk kefir
    • 1 Tbsp chopped fresh flat-leaf parsley
    • 2 Tbsp lemon juice or sherry vinegar

  • Sunny-Side Up Eggs

    • 4 large brown egg

  • To Serve

    • 1 (16 oz) can black beans, drained
    • [q:1/2] cup diced Heirloom tomatoes (red, yellow, green), plus extra for garnish
Directions

  1. Sweet Potatoes

    1. Preheat oven to 450°.
    2. Rub sweet potatoes with 1 tablespoon of the oil. Roast until a small knife easily pierces them, about 20 minutes.
    3. When cool enough to handle, cut them into [q:1/2]-inch-thick slices.

  2. Farro, Wild Rice, or Freekeh

    1. In a saucepan, combine your chosen grain (farro, wild rice, or freekeh) with the 1 cup water, 1 table-spoon of the oil, and a pinch of salt. Bring to a soft boil.
    2. Reduce to a simmer, cover, and cook over low heat until done, about 45 minutes for farro, wild rice, and whole freekeh; 20 minutes for cracked freekeh.

  3. Kale

    1. While grains and sweet potatoes are cooking, heat 1 tablespoon of the oil over medium-high heat in a medium sauté pan. Add kale and sauté until soft, 3 to 4 minutes. (Add a small amount of water if kale begins to stick or turn too brown.)
    2. Season with a pinch of salt and set aside.

  4. Dressing

    1. In a bowl, whisk together kefir, parsley, [q:1/2] cup of the oil, pinch of salt, and lemon juice. Set aside.

  5. Sunny-Side Up Eggs

    1. In same pan as kale, cook eggs in remaining tablespoon of oil to sunny-side up perfection, seasoning with salt toward the end.

  6. To Plate

    1. Place sautéed kale in a wide, deep bowl. Sprinkle with beans, cooked grains, tomatoes, and sweet potato.
    2. Drizzle with dressing and slide eggs on top before enjoying.
Nutrition Info
851 Calories, 36 g Protein, 103 g Carbohydrates, 22 g Fiber, 35 g Total fat (7 g sat), 720 mg Sodium, [nutrition:5] Vitamin A, B1 (thiamine), B6, K, Folate, Magnesium, Phosphorus, Zinc, [nutrition:4]  Vitamin B2 (riboflavin), Iron, Potassium, [nutrition:3]  Vitamin E, [nutrition:2]  Vitamin B3 (niacin), B12, Calcium, [nutrition:1]  Vitamin C

Raspberry Citrus Whole Wheat Muffins

Raspberry Citrus Whole Wheat Muffins
Prep Time
30 min prep time
Number of Servings
makes 8 muffins
Ingredients
  • [q:3/4] cup whole-wheat flour
  • [q:1/2] cup sugar
  • [q:3/4] tsp baking powder
  • [q:1/4]  tsp baking soda
  • [q:1/4] tsp fine sea salt
  • 1  tsp orange zest
  • 1 large egg, beaten
  • [q:1/4]  cup milk
  • [q:1/4] cup vegetable oil or canola oil
  • 1 tsp vanilla extract
  • [q:3/4] cup fresh raspberries
Directions
  1. Preheat oven to 375°. Grease eight wells of a muffin tin or line them with paper liners.
  2. In a large bowl, whisk together flour, sugar, baking powder, baking soda, salt, and orange zest.
  3. In a small bowl, stir together egg, milk, oil, and vanilla.
  4. Add raspberries to flour mixture. Add egg mixture to flour mixture and stir to combine.
  5. Fill prepared muffin cups three-quarters full with batter. Bake for 15 to 20 minutes, until muffins are golden brown on top and spring back when lightly touched in center.
Nutrition Info
Per serving: 166 Calories, 3 g Protein, 23 g Carbohydrates, 2 g Fiber, 8 g Total fat (1 g sat), 131 mg Sodium, [nutrition:1] Vitamin E, Phosphorus

Coconut Breakfast Pops

Coconut Breakfast Pops
Number of Servings
10 popsicles
Ingredients
Directions
  1. In a medium bowl combine coconut milk, maple syrup, and salt and whisk until smooth.
  2. Divide berries between 8 popsicle molds, then pour coconut milk mixture into molds to fill them [q:3/4] full. Generously sprinkle the cereal onto the top of the pops, pressing the cereal below the level of the coconut milk. Place the cover on the popsicle mold, and insert popsicle sticks. Freeze until solid, at least 4 hours.
  3. To remove from molds, fill a glass with lukewarm water and dip each popsicle mold in the water until the popsicle releases, about 15 seconds. Store in a bag in the freezer.
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