Breakfast Trail Mix

Breakfast Trail Mix
Great for grab-and-go
Prep Time
5 minutes
Number of Servings
About 3 cups
Ingredients
  • 1 cup bran flakes
  • 1 cup crispy rice cereal
  • [q:1/2] cup pecan halves
  • [q:1/2] cup banana chips
  • [q:1/4] cup yogurt-covered raisins
  • handful diced dried fruit
Directions
  1. Gently toss ingredients together.
  2. Store in an airtight container.
Nutrition Info
Per serving (serves 4; made with 1 cup dried apricots): 362 Calories, 5 g Protein, 0 mg Cholesterol, 54 g Carbohydrates, 33 g Total sugars (6 g Added sugars), 9 g Fiber, 18 g Total fat (9 g sat), 49 mg Sodium, [nutrition:5] Vitamin B6, Vitamin B12, Folate, [nutrition:4] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nutrition:3] Phosphorus, [nutrition:2] Vitamin B3 (niacin), Vitamin E, Iron, Magnesium, Zinc [nutrition:1] Vitamin A, Calcium, Potassium

Chanterelle Toast with Poached Eggs and Kale

Chanterelle Toast with Poached Eggs and Kale
Prep Time
40 minutes
Number of Servings
serves 2
Ingredients
  • 2 handfuls kale, stalks removed and leaves torn into bits
  • [q:3 1/2] oz chanterelle mushrooms, or mixed wild mushrooms, torn into chunks
  • 1 Tbsp cold-pressed rapeseed oil or olive oil, plus a little extra for drizzling
  • 1 garlic clove, very finely chopped
  • Salt and freshly ground black pepper
  • 1 small handful of parsley, roughly chopped
  • 2 large eggs
  • 1 Tbsp white wine vinegar
  • 2 slices sourdough bread
Directions
  1. Bring a large pan of water to boil. Blanch kale for a minute or two. Remove with a slotted spoon and drain, squeezing out any excess water. Keep water simmering while you tear mushrooms.
  2. Heat oil in a large saucepan and add mushrooms, taking care not to overcrowd them. Fry for 4 to 5 minutes until golden and softened.
  3. Add garlic to pan and fry for a minute until no longer fragrant. Add kale and stir through for a minute or two until all water has evaporated and leaves starts to crisp up, about 5 minutes. Season with salt and pepper and sprinkle in most of the parsley.
  4. Meanwhile, crack eggs into a couple of ramekins or cups. Add vinegar to the pan of simmering water and swirl with a spoon to create a whirlpool. Hold ramekin close to surface of water and quickly tip one egg into swirling water. Increase heat slightly and poach egg for 2 minutes until set. Remove and set aside while you repeat with other egg.
  5. Toast sourdough and drizzle with a little more oil. Divide mushrooms and kale between toasts. Top with poached eggs. Sprinkle with a little more parsley and a good grinding of pepper.
Nutrition Info
229 Calories, 11 g Protein, 18 g Carbohydrates, 5 g Fiber, 13 g Total fat (2 g sat), 344 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin B2 (riboflavin), B3 (niacin), D, Iron, Phosphorus, [nutrition:1] Vitamin A, B1 (thiamine), B6, B12, C, E, Folate, Magnesium, Zinc

Huevos Rancheros (Mexican-Style Eggs)

Huevos Rancheros (Mexican-Style Eggs)
Ingredients
  • Vegetable oil
  • 1 onion, finely chopped
  • 3 garlic cloves, finely chopped
  • 1 jalapeño pepper, finely chopped
  • 6 corn tortillas
  • 4 tomatoes, chopped
  • 1 ([q:14 1/2] oz) can tomato sauce
  • 1 tsp hot sauce
  • Salt and pepper, to taste
  • 6 eggs
  • [q:1/2] cup white (queso fresco) cheese, crumbled
  • [q:1/4] cup fresh cilantro, finely chopped
Directions
  1. In a large skillet, heat some oil. Sauté onion, garlic, and jalapeño pepper until soft, about 5 to 7 minutes. 
  2. While onion, garlic, and jalapeño pepper are cooking, add additional oil to a separate skillet and heat. Add tortillas, one by one, to skillet, toasting about 3 seconds per side. Remove and set aside.
  3. Stir fresh tomatoes and tomato sauce into skillet with vegetables. Bring to boil. Reduce heat to medium-low and season with hot sauce, salt, and pepper. If needed, add 2 to 3 tablespoons water.
  4. Break eggs, one by one, over tomato-vegetable sauce. Cover and simmer over low heat until eggs are done, about 5 minutes for sunny-side-up.
  5. Serve over fried tortillas and garnish with cheese crumbs and chopped cilantro.
Nutrition Info
208 Calories, 11 g Protein, 21 g Carbohydrates, 4 g Fiber, 10 g Total fat (3 g sat), 596 mg Sodium, [nutrition:3] Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, B12, C, [nutrition:1] Vitamin A, B3 (niacin), E, K, Calcium, Folate, Iron, Magnesium, Potassium, Zinc

Spinach & Bell Pepper Frittata with Goat’s Cheese

Spinach & Bell Pepper Frittata with Goat’s Cheese
Prep Time
40 minutes
Number of Servings
serves 4
Ingredients
  • 1 Tbsp olive oil
  • 1 orange bell pepper, seeded and cut into [q:1/2]-inch pieces
  • 2 cup thinly sliced baby spinach
  • 1 garlic clove, minced
  • 8 eggs
  • Salt and freshly ground black pepper
  • [q:1/2] cup milk (dairy or unsweetened non-dairy)
  • [q:1/2] cup crumbled soft goat’s cheese
  • [q:1/8] cup thinly sliced chives
Directions
  1. Preheat oven to 350°.
  2. Heat oil over medium heat in an oven-safe nonstick skillet or cast iron skillet. Add bell pepper. Cook, stirring often, until tender, approximately 5 minutes. Add spinach and garlic and cook for 2 minutes. Remove skillet from heat and season vegetables with salt and pepper.
  3. Whisk eggs and milk together in a large bowl until just blended. Don’t over-whisk eggs or frittata will collapse when cooling. Gently stir eggs into vegetable mixture in pan. 
  4. Sprinkle goat’s cheese and chives over top. Transfer skillet to oven and bake 20 to 25 minutes, or until edges are lightly browned and a knife inserted in center comes out clean.
Nutrition Info
246 Calories, 17 g Protein, 5 g Carbohydrates, 1 g Fiber, 17 g Total fat (7 g sat), 441 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3] Vitamin A, B12, Phosphorus, [nutrition:2] Vitamin B6, Folate, [nutrition:1] Vitamin D, E, Calcium, Iron, Zinc

Crunchy English Muffin French Toast

Crunchy English Muffin French Toast
Number of Servings
4 servings
Ingredients
Directions
  1. In a medium bowl, whisk together coconut milk, maple syrup, chia seeds, cinnamon, and vanilla. Let sit 10 minutes. Spread cereal out on a plate.
  2. Melt 1 tablespoon coconut oil in a large nonstick skillet over medium-low heat. Dip English muffins in coconut milk mixture, then in cereal and place in skillet. Cook, flipping once, until both sides are golden brown and crisp. Transfer to a plate and repeat with remaining 1 tablespoon coconut oil and English muffins.
  3. Serve with maple syrup and fresh berries.
Nutrition Info
Served with [q:1/2] cup strawberries each: 404 Calories, 12 g Protein, 0 mg Cholesterol, 70 g Carbohydrates, 13 g Total sugars (7 g Added sugars), 12 g Fiber, 10 g Total fat (7 g sat), 268 mg Sodium, [nut:5] Vitamin C, Zinc, [nut:4] Iron, [nut:3] Phosphorus, [nut:2] Vitamin B3 (niacin), Magnesium, [nut:1] Vitamin B2 (riboflavin), Vitamin B6, Potassium

Baked Eggs with Tomatoes, Red Bell Pepper, & Garlic

Baked Eggs with Tomatoes, Red Bell Pepper, & Garlic
Prep Time
30 minutes prep time
Number of Servings
serves 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. Add tomatoes and cook for 2 minutes. Remove pan from heat and season with salt and pepper.
  3. 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.)
  4. 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
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

Leftover Turkey Frittata

Leftover Turkey Frittata
Prep Time
45 minutes
Number of Servings
Serves 8
Ingredients
  • 2 oz ditalini
  • 1 Tbsp unsalted butter
  • 1 cup (4 oz) leftover green beans, cut into 1-inch pieces
  • [q:1 1/2] cups (6 oz) leftover turkey, shredded or cut into bite-sized pieces
  • [q:1 1/2] cups (6 oz) leftover pearl onions
  • [q:1 1/2] cups (8 oz) leftover stuffing
  • 6 large eggs, beaten
Directions
  1. Preheat oven to 375ºF.
  2. Bring a large pot of salted water to a boil. Cook the ditalini according to package directions. Drain and reserve.
  3. Heat an 8- or 9-inch sauté pan over medium heat. Add the butter and coat the bottom of the pan. Strew the green beans, turkey, pearl onions, stuffing, and pasta around the pan. Pour the eggs over.
  4. Cook until just starting to brown along the bottom (about 2 minutes). Transfer to the oven and continue to cook until the eggs are set (about 20 minutes). Allow to cool slightly before cutting into 8 wedges.
Nutrition Info
205 Calories, 11 g Protein, 139 mg Cholesterol, 16 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 1 g Fiber, 10 g Total fat (3 g sat), 252 mg Sodium, [nutrition:2] Vitamin B6, Vitamin B12, Phosphorus, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Folate, Zinc

Fresh Corn Pancakes with Lime Drizzle

Fresh Corn Pancakes with Lime Drizzle
Prep Time
25 min prep time
Number of Servings
makes about 12 pancakes
Ingredients
  • 6 Tbsp whole-wheat pastry flour
  • 6 Tbsp unbleached all-purpose flour
  • [q:1/4] tsp salt
  • 1 large egg
  • [q:2/3] cup 1 percent milk
  • 4 tsp unsalted butter, melted
  • [q:1/2] cup fresh corn kernels (1 medium ear)
  • 1 medium scallion, green part only, very thinly sliced
  • 1 egg white
  • 2 Tbsp honey, preferably wildflower
  • 1 to 2 Tbsp fresh lime juice
Directions
  1. In a medium mixing bowl, combine flours and salt.
  2. In a small bowl, use a fork to beat egg. Add milk and melted butter and stir to combine.
  3. Add wet ingredients to dry ones, mixing until combined but small lumps still remain. Stir in corn and scallion greens.
  4. In a small bowl, use a hand or electric mixer to beat egg white until soft peaks form. Gently fold egg white into pancake batter.
  5. Coat a heavy skillet, preferably cast iron, generously with cooking spray and set pan over medium-high heat. When drops of water flicked into pan bounce, re-stir pancake batter. Using a [q:1/4] cup measuring cup, scoop down to bottom of bowl and dip out about 3 tablespoons batter. Pour batter onto skillet. Repeat, placing pancakes about 3 inches apart. Cook until bubbles dot pancakes, edges look opaque, and bottoms are nicely browned, about 3 minutes. Flip pancakes and brown lightly on second side. Transfer pancakes to platter and cover to keep warm.
  6. For drizzle: In a small, clean bowl, whisk honey and 1 tablespoon of the lime juice together until combined. If syrup is too sweet, add more lime juice to taste. Serve pancakes with honey-lime drizzle.
Nutrition Info
Per serving (3 pancakes): 202 Calories, 7 g Protein, 32 g Carbohydrates, 2 g Fiber, 6 g Total fat (3 g sat), 194 mg Sodium, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), K, Phosphorus

Zucchini, Roasted Red Bell Pepper, and Goat Cheese Frittata

Zucchini, Roasted Red Bell Pepper, and Goat Cheese Frittata
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 4 eggs
  • 4 egg whites
  • [q:1/2] tsp salt
  • 2 Tbsp olive oil
  • 1 garlic clove, minced
  • [q:1/2] cup chopped roasted red bell pepper
  • 2 small zucchinis, shredded
  • [q:3/4] cup crumbled soft goat cheese
Directions
  1. Preheat oven to 400°.
  2. In a large bowl, whisk together eggs, egg whites, and salt.
  3. Heat oil in a large ovenproof nonstick skillet over medium heat. Add garlic and sauté for 1 minute. Add red bell pepper and zucchini. Cook for 2 minutes. Pour egg mixture over vegetables and cook over medium heat without stirring for 3 minutes.
  4. Transfer pan to oven and set timer for 5 minutes. When 5 minutes are up, remove pan from oven and sprinkle goat cheese over top of frittata. Return pan to oven and set timer for an additional 5 minutes.
  5. After 5 minutes, check frittata. If it’s set (center is puffy and edges are slightly browned), remove it from oven. If not, bake it for an additional few minutes until done.
Nutrition Info
247 Calories, 16 g Protein, 5 g Carbohydrates, 1 g Fiber, 18 g Total fat (7 g sat), 524 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin B2 (riboflavin), Phosphorus, [nutrition:2] Vitamin A, [nutrition:1] Vitamin B6, K, Iron, Potassium

Veggie Hash with Eggs

Veggie Hash with Eggs
Prep Time
45 minutes prep time
Number of Servings
Serves 4
Ingredients
  • 3 Tbsp extra-virgin olive oil
  • 3 medium carrots, peeled and chopped
  • 3 medium parsnips, peeled and chopped
  • 1 medium red onion, chopped
  • 2 cups quartered button mushrooms
  • 2 cloves garlic, minced
  • 1 tsp chili powder
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp smoked paprika
  • [q:1/2] tsp coarse salt
  • [q:1/2] tsp black pepper
  • 8 large eggs
  • 2 to 3 Tbsp torn fresh cilantro
Directions
  1. Place a rack in center of oven. Preheat oven to 425°. Line a rimmed baking pan with parchment paper.
  2. Combine oil, carrots, parsnips, onion, mushrooms, garlic, chili powder, cumin, smoked paprika, salt, and pepper in a large bowl; toss to coat. Spread vegetables on baking pan.  Roast for 20 minutes.
  3. Make four indentations in the hash and carefully break an egg into each indentation. Roast until egg whites are set, 8 to 10 minutes more.
  4. Top with cilantro and serve.
Nutrition Info
333 Calories, 14 g Protein, 28 g Carbohydrates, 8 g Fiber, 19 g Total fat (4 g sat), 479 mg Sodium, [nutrition:5] Vitamin A, K, [nutrition:4] Vitamin C, Phosphorus, [nutrition:3] Vitamin B2 (riboflavin), [nutrition:2] Vitamin B6, E, Potassium, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), B12, Calcium, Iron, Magnesium, Zinc
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