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3 New Breakfasts for the New Year

3 New Breakfasts for the New Year
Melissa Jellie
Steel Cut Oats

Getting away from processed foods at breakfast time, especially if you have kids to feed, can be challenging. Sure, there are some “clean” cereals on the market, but they can get mundane quickly. Here are three quick breakfasts that are kid pleasing and provide protein, fiber and whole grains beyond wheat.

Warm quinoa

It may sound strange, but add some milk or milk substitute and sweetener, along with a dash of cinnamon, and you’ve got a healthy alternative to other hot cereals. You can cook up a pot of quinoa and use it for breakfasts throughout the week. Toss in dried fruit or nuts if desired.

Rice cracker with peanut butter and a raisin happy face

Simply spread a whole grain rice cracker with peanut butter (or other nut/seed butter) and arrange raisins in a happy face—or try a heart.

Steel-cut oatmeal

Less processed than their rolled cousins, steel-cut oats take longer to digest, so you feel full longer; plus they have more fiber. They do take more time to cook than rolled oats, so cook up a pot and then reheat portions throughout the week. If you don’t mind a smoother texture, blend the oats in the blender and then boil with water or milk (or milk alternative) for about 5 minutes. Try them with real maple syrup—yum!

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Sea Buckthorn and Apple Jelly

Sea Buckthorn and Apple Jelly
Ingredients
  • 4 c sea buckthorn berries, washed thoroughly 
  • 3 apples - washed, peeled, cored, and diced finely (if you don’t want to go to the trouble, and your apples are organic, you can leave the peels on) 
  • [q:1/2] c water
  • 1 c sugar
Directions
  1. Place berries, apples and water in a saucepan and bring to a boil. Reduce heat to low, and simmer fruit for 20 minutes. Stir periodically and crush the fruit against the side of the pan with the back of the spoon. (It all mashes down pretty well on its own, and won’t require much additional help). 
  2. Strain the fruit through a jelly bag (or several layers of cheesecloth) over a large bowl. Don’t force the fruit through the bag – this will make the jelly cloudy and you don’t want that! Set it up so that the fruit can slowly strain overnight. 
  3. In the morning, sterilize your canning jars and lids. Measure out 2 cups of juice. Place the juice into a saucepan and mix in 1 cup of sugar. Bring the sugar and juice to a rolling boil and boil, stirring constantly, until you’ve reached gel point.
  4. Carefully pour the jelly into the sterilized jars, apply the lids and rings, and process in a boiling water bath for 10 minutes. If you plan to eat the jelly soon and don’t want to go to all the trouble of processing jars for storing, you can just pop the jars into the fridge once the jelly is cool. It is a very small batch.

Yogurt Parfait with Maple Drizzle

Yogurt Parfait with Maple Drizzle
Ingredients
  • 2 Tbsp chopped walnuts
  • 2 tsp butter
  • 1 large piece of fresh fruit (anything in season!) cubed
  • 1 tsp brown sugar
  • [q:1/2] tsp cinnamon
  • [q:1/2] tsp vanilla
  • 2 Tbsp pure maple syrup
  • 2 Tbsp granola
  • [q:1 1/2] cups yogurt (vanilla or plain works best)
Directions
  1. In a small skillet on medium heat, add walnuts and toast until golden (about 2 minutes)
  2. Melt butter in same skillet and add fresh fruit. Apples, pears, peaches, pineapple work great here! Gently cook the fruit until it is soft. Remove from pan and let cool.
  3. Warm maple syrup and vanilla over low heat. Cook until the syrup thickens. (just a minute or two)
  4. Serve fruit mixture on top of yogurt, sprinkle toasted walnuts and drizzle the maple syrup mixture over the top.
Nutrition Info
With apple and plain yogurt: 681 Calories, 18 g Protein, 83 g Carbohydrates, 67 g Total sugars (27 g Added sugars), 7 g Fiber, 33 g Total fat (14 g sat), 182 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), Vitamin B12, Calcium, Phosphorus, [nutrition:3] Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, Magnesium, Potassium, [nutrition:1] Vitamin A, Vitamin C, Vitamin E, Folate

Vegan French Toast

Vegan French Toast
Prep Time
Prep: 5 minutes, Cook: 15 minutes
Number of Servings
4 (8 slices)
Ingredients
Directions
  1. Place the tofu, EDENSOY, and shoyu soy sauce in a blender or food processor and puree until smooth and creamy.
  2. Pour into a mixing bowl. Lightly oil a pancake griddle and heat up.
  3. Dip half the slices of bread into the tofu mixture, coating both sides. Place slices on the hot griddle and fry until golden.
  4. Flip the slices over and fry the other side until golden. Make sure that the slices are golden or golden brown before flipping or the tofu will not stick to the bread like egg.
  5. Remove and place on a platter.
  6. Repeat by frying the remaining slices until golden on each side.
  7. Remove and serve with EDEN Apple Butter, EDEN Apple Cherry Butter, EDEN Apple Cherry Sauce, EDEN Apple Sauce, EDEN Apple Strawberry Sauce, EDEN Cherry Butter, EDEN Cherry Concentrate or your favorite syrup.
Nutrition Info
Per serving: 287 calories, 8g fat (25% calories from fat), 20g protein, 34g carbohydrate, 2g fiber, 0mg cholesterol, 429mg sodium

Scrambled Eggs, Indian-Style

Scrambled Eggs, Indian-Style
Ingredients
  • 4 eggs
  • 2 Tbsp extra-virgin olive oil
  • [q:1/2] yellow onion, chopped (about [q:1/4] c)
  • 1 small tomato, chopped
  • 1 green chile, seeded and slivered (or substitute 1 tsp chili powder)
  • 1 Tbsp chopped fresh cilantro
  • [q:1/4] tsp minced garlic
  • [q:1/4] tsp minced fresh ginger
  • Salt and freshly ground black pepper
  • [q:1/4] tsp toasted cumin seed
  • Pinch of ground turmeric
Directions
  1. Beat eggs and set aside.
  2. Heat oil in a medium skillet over medium heat. Add onion and cook until translucent, 2 or 3 minutes. Add tomato, chile, cilantro, garlic, and ginger and cook until tomato is soft (so you can mash it). Season with salt and pepper, cumin seed, and turmeric.
  3. Pour in eggs and scramble until they reach desired consistency. Serve immediately. 

Mediterranean Breakfast Sandwich

Mediterranean Breakfast Sandwich
Number of Servings
Serves 1
Ingredients
  • 1 egg
  • 2 slices sprouted bread or gluten free bread, toasted
  • 1 Tbsp low fat soft goat cheese
  • 1 slice ripe tomato
  • 3 or 4 slices cucumber
  • Mixed greens or spinach
  • Pinch dried basil
  • Pinch sea salt & pepper
  • Dash balsamic vinegar
Directions
  1. Heat a medium skillet over low to medium heat.
  2. Spray with cooking spray or brush with coconut oil.
  3. Cook egg sunny side up, or over easy until medium soft or as desired.
  4. Meanwhile, pop toast in toaster.  Once toast is done, assemble sandwich.
  5. Spread goat cheese on one side of the bread, layer on tomato and cucumber and sprinkle with salt and basil.
  6. Drizzle on about 1 tsp balsamic vinegar. Place lettuce on last.
  7. On opposite side of bread, place egg.
  8. Put it all together and voila, a delicious breakfast sandwich!
Nutrition Info
Made with 3 cucumber slices and [q:1/3] cup mixed salad greens: 353 Calories, 20 g Protein, 165 mg Cholesterol, 49 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 13 g Fiber, 9 g Total fat (3 g sat), 370 mg Sodium, [nut:2] Vitamin B2 (riboflavin), Vitamin K, Iron, [nut:1] Vitamin A, Vitamin B6, Vitamin B12, Phosphorus, Potassium

No-Cook Apricot Jam

No-Cook Apricot Jam
Prep Time
15 minutes prep + overnight soak time
Number of Servings
9 oz (4 mason jars)
Ingredients
  • 18 oz dried organic apricots, chopped into [q:1/2] inch cubes 
  • 2 cups apple juice
  • Juice of 1 lemon
  • 2 tsp honey
Directions
  1. Put apricots in a bowl, cover with apple juice, and set aside to soak overnight.
  2. The next day, add lemon juice and honey to apricot mixture and purée to a smooth paste with an immersion blender.
  3. Bottle into cold, sterilized jars and store in the fridge or heat-process by waterbathing using the hot-pack method for 10 minutes 
Nutrition Info
21 Calories, 5 g Carbohydrates, 1 g Fiber, 1 mg sodium, [nutrition:1] Vitamin A

4 Ingredient Gluten-Free Muffins

4 Ingredient Gluten-Free Muffins
Prep Time
20 minutes
Number of Servings
24
Ingredients
  • 2 Bananas
  • 4 Eggs
  • [q:1 1/2] tsp Honey
  • Blueberries - Three per mini muffin
Directions
  1. Mash the bananas in a bowl until smooth.
  2. Add in eggs and honey. Mix well.
  3. Add blueberries to mini muffin pan; 3 per muffin spot.
  4. Spoon mixture into pan until full.
  5. Bake at 375° for 12 minutes, or until golden.

Pineapple Ginger Muffins

Pineapple Ginger Muffins
Prep Time
10 minutes, plus 20 minutes cook time
Number of Servings
12
Ingredients
Directions
  1. Preheat oven to 375°.
  2. Mix all wet ingredients together.
  3. Mix dry ingredients together.
  4. Combine wet and dry ingredients.
  5. Fold in pineapple and grated ginger.
  6. Oil muffin tins and fill.
  7. Bake for 18 to 20 minutes.
Nutrition Info
93 calories, 4g fat (35% calories from fat), 1g protein, 15g carbohydrate, 0g fiber, 0mg cholesterol, 142mg sodium

Cinnamon Pear Oatmeal

Cinnamon Pear Oatmeal
Prep Time
25 minutes
Number of Servings
4
Ingredients
  • 1 cup quick-cooking oats (not instant)
  • 1 cup pear nectar
  • 1 Bartlett pear, peeled and grated
  • 1 tsp ground cinnamon
  • Pinch of salt
  • 3 Tbsp golden raisins
  • [q:1/2] cup low-fat vanilla yogurt
Directions
  1. In a dry skillet over medium-high heat, toast the oats, stirring frequently, until fragrant and slightly colored, 2 to 3 minutes. Turn the oats into a bowl.
  2. In a deep medium saucepan, combine pear nectar with [q:3/4] cup water.
  3. Over medium heat, cook slowly until bubbles appear around the edges. Do not let liquid boil.
  4. Immediately stir in oats.
  5. Add pear, cinnamon, and salt. Cook, stirring occasionally, until the oats are tender, about 15 minutes.
  6. Mix in the raisins.
  7. Divide oatmeal among four bowls. Top with a dollop of yogurt. Serve immediately.
Nutrition Info
189 Calories, 5 g Protein, 40 g Carbohydrates, 4 g Fiber, 2 g Total fat (1 g mono, 1 g poly), 24 mg Sodium, Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, Manganese, Phosphorus, Selenium 
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