Breakfast

• 2-Ingredient Banana Crepes
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  Ingredients

  • 1 very ripe banana, mashed with a fork
  • 3 eggs
  • Pinch of salt (optional)

   

  Filling ideas

  • Cottage cheese/ricotta cheese and jam (try Live It recipe for Very Berry Chia Seed Jam!)
  • Fresh berries or banana and Nutella
  • Peanut butter, banana and honey
  • Sautéed cinnamon apples

  Instructions

  1. In a medium-sized liquid measuring cup or bowl, whisk together mashed banana and eggs until well combined. For a smoother consistency, use a blender or immersion blender instead of a whisk.
  2. Heat a large nonstick skillet over medium heat. Lightly mist with oil or nonstick cooking spray. Pour about 2 Tbsp batter into the center of the skillet. Gently tilt the skillet in all directions to spread out the batter into a very thin circle. Cook a 1–2 minutes until set. Flip and cook another 20–30 seconds. Transfer to a plate and repeat process with remaining batter.
  3. Serve immediately with your favorite crepe fillings or refrigerate for later use. Crepes can also be frozen for longer storage—simply reheat in the microwave when ready to serve.

• ABC Muffins
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  Ingredients

  • 2 cups diced apples
  • 1 cup diced butternut squash
  • 1 cup diced carrot
  • 1½ cups whole wheat flour
  • 2 tsp pumpkin pie spice
  • 1 tsp baking soda
  • ¼ tsp baking powder
  • ¼ tsp salt
  • 2 large eggs
  • ⅓ cup honey
  • 2 Tbsp oil or melted butter
  • 1 tsp vanilla

  Instructions

  1. To make the fruit and vegetable puree: Place a steam basket in the bottom of a medium-sized pot. Add enough water to cover the bottom by about ¼”. Add diced apples, squash and carrot to the steam basket. Steam vegetables on stovetop over medium-high heat 10–15 minutes, or until fork-tender.  Allow to cool slightly.  
  2. Preheat oven to 350º. Line a muffin tin with paper liners or spray tin with non-stick cooking spray. Tip: it may help to spray paper liners with cooking spray to prevent sticking since this recipe is low in fat.  
  3. Measure out the flour, spice, baking soda, baking powder and salt into a medium-sized bowl.  
  4. Transfer steamed produce to a blender along with eggs, honey, oil and vanilla. Blend until smooth.  
  5. Pour contents of the blender into the bowl of dry ingredients. Stir until just combined. 
  6. Spoon batter into prepared muffin tins.
  7. Bake for 18–22 minutes for standard sized muffins, or 10-15 min for mini muffins. When a toothpick inserted in the center comes out clean, they are done. 
  8. Serve warm or cool completely to store. Store in the refrigerator up to a week or in the freezer up to 6 months.  

• Baked Berry Oatmeal
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  Ingredients

  • 2 cups quick-cook oats
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp salt
  • ¼ cup packed brown sugar
  • 2 cups skim milk
  • 2 eggs
  • ½ tsp vanilla extract
  • 1½ Tbsp melted butter
  • 2 cups frozen mixed berries
  • ¼ cup pecans, chopped

  Instructions

  1. Preheat oven to 375°. Coat a 2-quart baking dish with non-stick cooking spray.
  2. In a medium bowl, mix together oats, baking powder, cinnamon, salt, and brown sugar. Set aside.
  3. In a separate bowl, mix together the milk, eggs, vanilla and butter.
  4. Layer 1 cup berries in the bottom of the baking dish. Top berries evenly with the oat mixture. Next, pour the wet mixture over the oats. Finally, top with the remaining 1 cup of berries and the chopped pecans. 
  5. Bake 15–20 minutes or until the oats have absorbed the liquid.

   

  Note: If using non-quick cook oats, increase baking time to 35–40 minutes. 

• Beans & Greens Breakfast Skillet
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  Ingredients

  • 1 Tbsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • ¼ tsp crushed red pepper (optional)
  • 15.5 oz can cannellini beans, drained and rinsed
  • 14.5 oz can diced tomatoes
  • 2 cups fresh spinach or kale, chopped (or ½ cup frozen)
  • 4 eggs
  • Salt and pepper to taste

  Instructions

  1. Start by prepping all ingredients; this recipe cooks quickly once you start!
  2. In a non-stick skillet, heat oil over medium heat. Add onion and cook until soft.
  3. Add garlic and crushed red pepper. Cook for a few seconds, until you start to smell the garlic. 
  4. Add beans, tomatoes and chopped greens. Cook for a few minutes until greens are wilted and tomato juices are bubbling. Season vegetable mixture with salt and pepper to taste.  
  5. Make 4 wells in the vegetable mixture. Crack an egg into each well. Season eggs as desired. Cook uncovered 2–3 minutes, then cover and cook an additional minute or two or until eggs reach desired consistency. 
  6. Serve immediately and enjoy! Serves 2–4 people. Serve with whole grain toast and fruit to balance out the meal!

  

• Better Bagels
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  Ingredients

  2 cups whole wheat flour

  2 cups plain or vanilla Greek yogurt

  4 teaspoons baking powder

  ½ teaspoon salt

  3/4 cup dried fruit such as raisins, craisins, blueberries, cherries or currants

  1 teaspoon cinnamon

  2 tablespoons honey (may omit if using sweetened yogurt)

  1 teaspoon vanilla extract

  1 egg white, beaten

  Instructions

  1. Preheat oven to 375º and line two baking sheets with parchment paper or silicone baking mats. 
  2. In a large bowl, mix together flour, baking powder, salt, dried fruit and cinnamon. Stir in yogurt, honey and vanilla.
  3. Dust a clean work surface and your hands with flour and place dough on top of work surface. Knead dough a few times until all ingredients are well combined. If dough is too sticky, knead in a little more flour. 
  4. Divide dough into 8–12 balls, depending on your preferred serving size. Roll each ball into a rope and then connect the ends to form bagels. Alternately, you could keep the dough in a rope shape and make a “bagel stick” instead of a round bagel. 
  5. Arrange bagels on prepared baking sheets, leaving space for the bagels to expand. Brush each bagel with beaten egg white. Bake in preheated oven for 20-22 minutes or until lightly brown.
  6. Allow bagels to cool slightly, then enjoy plain or with your favorite bagel fixings! Leftovers may be stored in the refrigerator for a day or two or frozen for longer storage. 

  Note: This is a great recipe to get creative with! Try using different spices, spice blends or flavor extracts. Try different dried fruits, chopped into small pieces. Craving something sweet? Try topping the bagels with a streusel topping before baking! If you like savory bagels, simply use plain, unflavored yogurt and omit the fruit, cinnamon, honey and vanilla. Top with everything bagel seasoning or sesame seeds before baking. The possibilities are endless! Enjoy!  

• Blueberry Sauce
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  Ingredients

  • 1 tsp cornstarch
  • Dash of salt
  • ¼ cup water
  • 1 Tbsp sugar, honey, maple syrup or sugar substitute
  • 1 cup fresh or frozen blueberries
  • 1½ tsp lemon juice (optional)
  • ½ tsp grated lemon peel (optional)

  Instructions

  1. In a small saucepan, whisk cornstarch, salt, sweetener and water until smooth. Add the blueberries, lemon juice and lemon peel. 
  2. Bring to a boil over medium heat, stirring constantly. Cook 2–3 minutes or until thickened, stirring occasionally. 
  3. Serve over whole grain pancakes or waffles. 

• Breakfast Cookies
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  Ingredients

  • 2 very ripe bananas
  • ¼ cup peanut butter or other nut butter, preferably natural
  • 1 cup quick oats
  • 2 Tbsp mini chocolate chips

  Instructions

  1. Preheat oven to 350º.
  2. In a medium mixing bowl, mash together bananas and peanut butter.
  3. Add oats and chocolate chips and stir until combined.
  4. Drop dough by the spoonful onto a parchment-lined baking sheet. Recipe should make approximately eight cookies. Using the back of a spoon, spread each drop of dough out a little to form a circle.
  5. Bake 12–15 minutes or until cookies are firm and starting to turn brown around the edges.

  Note:  These cookies are best straight out of the oven while they are still warm! We do not recommend making them in advance. 

• Cookie Dough 2.0
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  Ingredients

  • ⅓ cup oats
  • 15 oz can chickpeas, drained and rinsed
  • ⅓ cup peanut butter or other nut/seed butter
  • 2 tsp vanilla extract
  • ¼ cup maple syrup or honey
  • ½ tsp salt
  • ¼ cup mini chocolate chips (or other mix-ins)

  Instructions

  1. Line a small tray with parchment paper or a silicone baking mat and set aside.
  2. Place oats in the bowl of a food processor. Process until they reach a flour-like consistency. 
  3. Add the remaining ingredients, except for the chocolate chips, to the food processor. Blend until completely smooth, scraping down the sides a few times to ensure an even consistency.
  4. Transfer dough to a separate bowl and stir in chocolate chips.
  5. Form dough into small balls and place on sheet pan.
  6. Enjoy immediately or freeze for later use. Leftovers must be stored in the freezer or refrigerator. 
  7. To freeze, transfer sheet pan to the freezer. Once frozen, transfer to a zip-top bag or reusable food storage container. 
  8. When ready to enjoy, allow to thaw at room temperature for 5 minutes, or microwave for 10 seconds.

   

  Note from Andrea: If your family loves these cookie dough bites as much as mine does, consider doubling or even tripling this recipe! These freezer-friendly bites are perfect for a quick breakfast, an after meal sweet treat or an anytime snack!

   

  

• Cranberry Apple French Toast Bake
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  Ingredients

  For the casserole:

  • 1 Tbsp butter
  • 3 large apples, peeled and diced
  • 1.5 cups cranberries
  • 8 eggs
  • 1 cup plain or vanilla Greek yogurt
  • ½ cup milk
  • ¼ cup maple syrup
  • 2 tsp cinnamon
  • 6 cups ½” bread cubes – preferably whole wheat

  For the topping:

  • ⅓ cup whole wheat flour
  • ⅓ cup rolled oats
  • 3 Tbsp brown sugar
  • ½ tsp cinnamon
  • 3 Tbsp melted butter
  • ½ cup chopped walnuts or pecans (optional)

  Instructions

  1. In a large skillet over medium heat, melt butter. Add diced apples and cook for about 4 minutes, or until softened. Remove from heat.
  2. In a large mixing bowl, whisk together eggs, yogurt, milk, maple syrup and cinnamon. Add cubed bread, cooked apples and cranberries. Carefully mix all ingredients to combine. Transfer mixture to a greased 9X13 casserole dish.
  3. To make the topping, stir together flour, oats, brown sugar and cinnamon. Drizzle melted butter over the dry ingredients and stir until all ingredients are incorporated. Crumble the topping over the casserole. Sprinkle chopped nuts over the casserole if desired. Cover casserole with foil. Refrigerate until ready to bake, up to 24 hours.
  4. When ready to bake, preheat oven to 350º. Bake casserole covered for 35 minutes. Remove foil and bake for another 25 minutes. Remove from the oven and cool for 10 minutes before serving. Serve with additional maple syrup if desired.

• Garden Vegetable Frittata
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  Ingredients

  • 2 sundried tomato halves, oil packed, diced
  • 1 Tbsp oil from sundried tomatoes, or oil of choice
  • ½ cup onion, finely chopped
  • 4 large or 6 medium Swiss chard leaves, stems included
  • ½ cup carrot, finely chopped
  • ½ cup bell pepper, finely chopped
  • 5 eggs
  • Salt and pepper to taste
  • ½ cup grated Parmesan cheese

  Instructions

  1. To prepare Swiss chard, remove stems from leaves with a paring knife. Keep leaves and stems separate. Finely chop the stems and roughly chop the leaves.
  2. Heat 1 Tbsp oil in a non-stick skillet. Add onion, chard stems, carrot and bell pepper.  Cook over medium heat, stirring frequently for about 5 minutes, or until onion is translucent and vegetables are crisp tender. 
  3. Dice sundried tomatoes and add to vegetables, stir to combine.
  4. Add chard leaves to the vegetables and toss until wilted.
  5. Crack eggs into a medium bowl and whisk well to blend. Pour eggs over vegetables, using a spatula to make sure all vegetables are covered with egg. 
  6. Cover and cook over medium heat until eggs are almost set. While cooking, occasionally loosen the sides of the frittata with a spatula. To cook the other side, transfer frittata onto a plate, cooked side up, then transfer the frittata back into the skillet with the cooked side still up and the undercooked side down. Sprinkle cheese all over the cooked side. Continue cooking over medium heat until parmesan is melted and frittata is cooked through. Alternately, skip covering and flipping the frittata and use an oven set to 350◦ to finish cooking the frittata until set, approximately 5 minutes. Sprinkle on cheese just before transferring to the oven. Serve immediately and enjoy!

  Tip: Now that you know how to make a frittata, make it your own! Swap spinach or kale for the chard and try different combinations of vegetables such as asparagus, zucchini, tomatoes, sweet potatoes, mushrooms, leeks, olives, green beans, corn, legumes, etc. Add meat, such as sausage, bacon, or ham if you like, and try different cheeses. Get creative… the possibilities are endless!

• Gingerbread Granola
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  Ingredients

  • 2 cups rolled oats
  • ½ cup pepitas (green pumpkin seeds)
  • 2 Tbsp ground flax seed
  • 1 Tbsp chia seeds
  • ¼ cup brown sugar
  • ¼ tsp salt
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • ¼ tsp allspice
  • ¼ tsp ground cloves
  • 3 Tbsp applesauce
  • ¼ cup molasses
  • 3 Tbsp nut butter, such as almond or peanut butter
  • 1 tsp vanilla
  • ¼ cup dried cranberries
  • ¼ cup candied ginger

  Instructions

  1. Preheat oven to 325° and line a baking sheet with parchment paper or a reusable silicone baking mat.
  2. In a large bowl, combine oats, pepitas, flax, chia, salt and spices.
  3. In a medium microwavable bowl, combine applesauce, molasses and nut butter. Microwave for about a minute, remove and stir until well-blended. Stir in vanilla extract.
  4. Pour wet ingredients into dry ingredients and stir well.
  5. Spread mixture onto prepared baking sheet and bake for 10 minutes. Remove from the oven, stir and bake for an additional 10-15 minutes.
  6. Remove from the oven and allow to cool for 10–15 minutes, stir and add dried cranberries. Store in an airtight container at room temperature for up to a month.

  Notes: Individualize this recipe by using your own spice blend, your favorite nuts/seeds or your favorite dried fruits!

• Inflammation-Busting Breakfast Bowl
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  Ingredients

  Bowl:

  • 1 cup black “forbidden” rice
  • 1 large bunch of kale
  • 3 Tbsp olive oil
  • 2 scallions, thinly sliced
  • 4 eggs, cooked as desired
  • Salt and pepper to taste

  Sauce:

  • ¼ cup vegetable or chicken broth
  • 1 tsp ground turmeric
  • ½ tsp ground ginger or 1 Tbsp fresh
  • ½ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp pepper

  Instructions

  Steps 1–4 may be prepared up to a day ahead of time. 

  1. Bring 2 cups of water to a boil. Stir in rice, cover, reduce heat to medium-low and simmer 35–40 minutes or until all water is absorbed. Remove from heat and let sit for 5 minutes with cover on.
  2. Preheat oven to 400°. Wash kale and remove tough stems, then chop into bite-sized pieces. Pile onto a rimmed baking sheet, drizzle with olive oil and sprinkle with salt and pepper. Massage oil and seasonings into kale until well-coated. Spread kale on baking sheet and roast 10–15 minutes or until kale is tender and crisp in some spots.
  3. Mix rice and kale together in a large storage container. Refrigerate until ready to serve.
  4. In a small bowl, whisk sauce ingredients together. Refrigerate until ready to use.
  5. To serve, cook eggs sunny side up or however you prefer. Drizzle dressing all over rice and kale mixture and stir to combine, then microwave until heated through. Divide into four portions and top with an egg and sliced scallions. Enjoy!

   

  Notes:

  • Try this recipe with all your favorite whole grains: brown rice, red rice, wild rice, quinoa or faro would all be excellent.
  • Don’t like kale? No problem! Try using your favorite vegetables, roasted or cooked any way you like!
  • This is a great meal prep recipe and is delicious at any time of the day!

• Jicama Fruit Salad
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  Ingredients

  • 2 cups diced jicama
  • 1 cup diced mango
  • 1 cup diced pineapple
  • 2 kiwis, peeled and sliced
  • 1 cup sliced strawberries
  • 3 Tbsp freshly squeezed lime juice
  • 1 Tbsp honey
  • Lime zest (optional) 

  Instructions

  1. In a large bowl, whisk together lime juice and honey. Add jicama and diced fruit, toss to combine. Chill for a few hours before serving to allow flavors to meld. 

  Note: Many fruits pair well with jicama. Experiment with different flavor combinations! 

• Morning Tacos
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  Ingredients

  • Corn tortillas (1–2 per person)
  • Eggs (1–2 per person)

   

  Optional Toppings/Ingredients

  • Fresh spinach
  • Ham, bacon or sausage
  • Avocado (sliced or mashed)
  • Fresh chopped cilantro
  • Fresh chopped chives
  • Hot sauce or Sriracha
  • Salsa or pico de gallo
  • Refried black beans
  • Guacamole
  • Cheese
  • Sour cream or Greek yogurt
  • Smoked paprika

  Instructions

  1. Decide how you want to cook your eggs–scrambled, sunny side up, over easy… however you like them!
  2. Pick a your toppings and ingredients. 
  3. Begin cooking your eggs. As they cook, heat the tortillas until they are warm and pliable.  Tortillas may be heated in a dry skillet, on a dry griddle, or in the microwave wrapped in a paper towel.
  4. To serve, place warm tortillas on a plate, top with egg and other desired toppings. Enjoy for breakfast, lunch, dinner, or a hearty snack!  

   

  Egg Taco Ideas

   

  The Sam I Am: Heat 1 tsp of butter in a non-stick skillet over medium heat. Add spinach (about a handful per egg) and diced ham. Cook, stirring occasionally, until spinach wilts. Meanwhile, crack eggs into a bowl. Lightly scramble, then add to the skillet. Cook until eggs reach desired consistency. Place in warm corn tortillas and add diced avocado, chopped chives, cheddar cheese, hot sauce, smoked paprika.

  The Southwestern: Cook egg as desired and heat tortilla on a griddle. Layer tortilla with refried black beans, shredded cheese, salsa and egg. Top with guacamole and hot sauce.

  The Andrea: Cook egg as desired and heat tortilla on a griddle. Top tortilla with shredded cheese, egg, avocado, Sriracha and a few sprigs of fresh cilantro.

• Pick & Roll Egg Sandwiches
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  Ingredients

   

  Pick an ingredient from each category and roll with your own creation!

  • Bread: English muffin, bagel, bagel thin, biscuit, toast (preferably 100% whole grain)
  • Bell pepper: Red, orange, yellow or green (or any shade in between!)
  • Egg: Over easy/medium/hard, scrambled, or just the whites
  • Cheese: Cheddar, Swiss, Pepper Jack, Colby, provolone, Gouda, muenster, Havarti, mozzarella or any other natural cheese (try to avoid pasteurized processed cheese product)
  • Meat: Ham, bacon, sausage, turkey sausage, deli meat
  • Toppings: Butter, avocado, spinach, arugula, onion, guacamole, tomato, pesto, hot sauce, chives, cilantro, sautéed greens, grilled zucchini or eggplant, sundried tomato, olive tapenade…the possibilities are endless!

  Instructions

   

  1. Toast bread, and butter if desired.
  2. Cook or heat meat per package instructions.
  3. Cook egg as desired, or for a fun variation, try slicing a bell pepper into ½” thick rings. Place pepper ring(s) on a greased non-stick griddle or frying pan.  Crack egg into the center of each pepper. It will look like the eggs are in a little pepper nest! Cook the egg/pepper until the egg is firm on the bottom.  Flip to cook the other side. Cook until the egg is set to your liking. Top egg with cheese to let the warmth of the egg melt the cheese.
  4. Build your sandwich with your choice of bread, egg, cheese, meat and toppings. Serve immediately and enjoy!

• Pick & Roll Energy Bites
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  Ingredients

  Pick an ingredient from each category and roll with your own creation!

  • 1 cup nuts: almonds, peanuts, walnuts, pecans, pistachios, cashews, sunflower seeds
  • 1 cup dried fruit: dates, prunes, raisins, cherries, apricots, apples
  • ½ cup grain or coconut: rolled oats, other rolled grain, popped amaranth, unsweetened shredded coconut
  • ¼ cup nut butter: peanut, almond, cashew, sunflower seed, soy spread
  • 1 tsp–1 Tbsp flavoring (optional):  vanilla extract, almond extract, cocoa powder, cinnamon, apple pie seasoning, pumpkin spice, ginger, allspice, nutmeg, cloves, salt (⅛ tsp or less)
  • 1–2 Tbsp sweetener (optional): Honey or maple syrup (add if your mixture isn’t quite sweet enough or sticky enough to form into a ball)
  • 1 Tbsp super seeds (optional): Chia, ground flax, hemp, pumpkin, sunflower, sesame
  • ¼ cup mix-ins (optional): chocolate chips, white chocolate chips, peanut butter chips, butterscotch chips, caramel bits, mini M&M’s, dried blueberries, dried cranberries, granola, unsweetened coconut

  Instructions

  1. Place nuts, fruit, and grain/coconut into the bowl of a food processor. Pulse until the mixture forms a fine crumb.
  2. Add nut butter, flavorings and sweetener and pulse until well combined.
  3. Open the food processor and press some of the dough together with your fingers to see if it is sticky enough to hold together in a ball. If the mixture is too dry, add more nut butter or liquid sweetener.
  4. Stir in desired seeds and mix-ins.
  5. Roll into small balls, then refrigerate or freeze for later; they thaw quickly at room temperature and are even yummy partially frozen!

   

  Energy Bites Ideas

   

  Almond Joy: Dates, almonds, coconut, almond butter, cocoa powder, almond extract. Mix in chocolate chips, some more coconut flakes and chia seeds if desired.

  Apple Pie: Walnuts, dates, apples, rolled oats, almond butter, vanilla, cinnamon or apple pie spice, honey. Mix in Craisins, caramel bits or coconut.

  “Simace”: Walnuts, prunes, popped amaranth, peanut butter, cinnamon, chia and chocolate chips. Original recipe from the Miller kitchen, name courtesy of Miles Miller (age 5).

  Peanut Butter Chocolate Chip Cookie (Budget Friendly!): Peanuts, raisins, oats, peanut butter, vanilla, honey, flax, chocolate chips.

  Happy Trails: Sunflower seeds, raisins, coconut or oats, peanut butter or sunflower seed butter, chia seeds, honey, mini M&M’s.

• Pick & Roll Quesadillas
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  Ingredients

  Pick an ingredient from each category and roll with your own creation!

  • Tortilla: Choose your favorite brand, preferably whole wheat.
  • Cheese (preferably shredded): Cheddar, Monterrey Jack, Pepper Jack, mozzarella, Mexican blend, Swiss, Gouda, Brie, or any other natural cheese.
  • Protein: Chicken, steak, pork, turkey, taco meat, ham, chorizo, hamburger, deli meat, leftover BBQ, pepperoni, sausage, refried beans, black beans, bacon, scrambled eggs
  • Vegetable/Fruit: Diced pepper, onion, green onion, spinach, tomato, avocado, mushrooms, corn, cooked broccoli/cauliflower, grilled vegetables, roasted vegetables, olives, pickles, pineapple, apples, pears
  • Miscellaneous: Taco seasoning, garlic powder, paprika, onion powder, grill seasoning, jerk seasoning
  • Sauce: Salsa, pizza sauce, guacamole, pesto, enchilada sauce, sour cream, Sriracha, salad dressings

  Instructions

  1. Prepare desired toppings.
  2. Preheat a griddle to medium heat. Place tortilla on the griddle.  Add desired toppings on ½ of the tortilla.  Fold the other half of the tortilla over the ingredients.  Cook on one side until tortilla is golden brown and cheese is starting to melt.  Flip and continue cooking to brown the other side.  Transfer quesadilla to a plate, slice into triangles and serve and enjoy!

   

  Quirky Combos:

  • Pizzadilla: Mozzarella cheese and your favorite pizza toppings (don’t forget the veggies!). Add some pizza sauce to the inside, or use it as a dip.
  • Cheeseburger: Crumbled hamburger, grill seasoning, cheddar cheese, chopped onion, pickle and tomato
  • Hawaiian: Mozzarella, ham, red bell pepper and pineapple
  • Cheesy Broccoli: Cheddar, chopped cooked broccoli, corn, garlic powder.
  • Breakfast: Cheddar, sausage, scrambled egg, sautéed pepper and onion
  • Thanksgiving: Cheddar, turkey, cranberry sauce, green onion
  • Southwestern: Mexican blend cheese, taco seasoning, black beans, corn, green onion

• Pink Pancakes
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  Ingredients

  • 3 cups whole wheat flour
  • 3 tsp baking powder
  • 1.5 tsp baking soda
  • ¼ tsp salt
  • 2 ripe bananas
  • 2¼ cups cooked, diced beets (you may want to try a 10 oz package of frozen, diced beets cooked according to package instructions)
  • 2.5 cups buttermilk
  • 1 cup plain Greek yogurt (vanilla will work fine too)
  • 3 eggs

  Instructions

  1. In a large bowl, combine flour, baking powder, baking soda and salt. Set aside.
  2. Add all remaining ingredients to a food processor or blender. Blend until very smooth.  
  3. Add wet ingredients from the food processor into the bowl of dry ingredients. Stir to combine.
  4. Heat a lightly oiled griddle over medium heat. Scoop pancake batter onto the griddle using approximately ½ cup batter per pancake. Cook until bubbles start to form in the center of each pancake. Flip pancakes and cook for a minute or two on the other side. Serve warm with a thin layer of Nutella and fresh berries, peanut or almond butter and unsweetened coconut flakes, or a drizzle of maple syrup. 

  Notes:

  • This recipe makes a lot of pancakes, which is a good thing because they freeze and reheat really well! Simply layer leftover, cooled pancakes on a cookie sheet and place in the freezer for a few hours. Once pancakes are frozen, transfer to a zip-top bag to keep them fresh for up to 3–4 months. Reheat in a toaster or in the microwave wrapped in a paper towel. Reheated pancakes are perfect for a quick breakfast or an anytime snack.
  • Buttermilk substitute: start with a large liquid measuring cup, add 2.5 Tbsp lemon juice or vinegar and pour in regular milk until the total volume reaches 2.5 cups. Let stand a few minutes.  
  • Experiment with incorporating different flours in place of part of the whole wheat flour. Some favorite flours to incorporate include lupin, coconut, quinoa, oat and almond.  

• Power-Packed Sheet Pan Pancakes
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  Ingredients

  • ¼ cup butter, unsalted
  • ½ cup zucchini, grated
  • ½ cup carrots, grated
  • ⅔ cup milk
  • ½ cup applesauce, unsweetened
  • 2 eggs
  • 1 tsp vanilla extract
  • 1½ cups whole wheat flour*
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp cinnamon
  • ¼ tsp salt

   

  Topping ideas: mix and match your favorites, or do sections of different flavors on the same pan. Bananas, strawberries, raspberries, blueberries, peaches, chopped nuts, chocolate chips, cream cheese

  Instructions

  1. Preheat oven to 425°. Microwave butter until melted (approx. 20–30 seconds). Using a pastry brush, spread 2 Tbsp of butter on bottom and sides of 10×15” rimmed sheet pan.
  2. In a medium bowl, combine the wet ingredients: remaining butter, grated zucchini, grated carrot, milk, applesauce, eggs and vanilla. Stir until combined.
  3. In a separate bowl, whisk together dry ingredients: flour, baking powder, baking soda, cinnamon and salt. Add the dry ingredients to the wet ingredients and stir until just combined. 
  4. Pour batter into the buttered sheet pan and smooth into an even layer. Top with desired toppings.  
  5. Bake for 13–14 minutes or until slightly risen and cooked through. Slice into squares and serve with your favorite syrup, fruit sauce or yogurt.

   

  *Try swapping half the wheat flower with alternate flours like almond, coconut, chickpea, quinoa, oat or buckwheat flours.

  Tip: pancake squares can be frozen and reheated in the microwave.

   

• Rainbow Vegetable Hash
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  Ingredients

  • 4 oz turkey sausage
  • 2½ Tbsp avocado oil
  • 1 cup diced rutabaga
  • 1 cup diced turnip
  • 1 cup diced butternut squash
  • 1 cup quartered Brussels sprouts
  • 1 cup diced red bell pepper
  • 1-2 cloves garlic, chopped (optional)
  • Salt and pepper to taste
  • 4 eggs, cooked over easy or poached
  • 2 oz goat cheese, gouda, feta or provolone (optional)
  • Sliced radishes, spring greens, cilantro, Sriracha or hot sauce (optional for serving/garnish)

  Instructions

  1. Preheat oven to 400°. Wash all vegetables, then peel rutabaga and butternut squash. Dice rutabaga, turnip and butternut squash into ¼” cubes. Quarter Brussels sprouts and cut pepper into pieces slightly larger than the other vegetables.
  2. Pile the vegetables onto a large rimmed baking sheet. Drizzle 2 Tbsp avocado oil over the vegetables, toss to coat and arrange in a single layer. Roast for 30-40 minutes, or until slightly brown and tender. This step may be done in advance and then refrigerate roasted vegetables until ready to use.
  3. In a large non-stick skillet, add a small amount of oil and turkey sausage. Brown and crumble sausage until cooked through. Once cooked, add roasted vegetables to sausage. Stir to combine and cook a minute or two if the vegetables need to be reheated.
  4. Coat a separate non-stick skillet with a small amount of oil. Over medium heat, cook eggs over easy or to desired doneness.
  5. Divide vegetables among 4 separate serving plates. Place a small amount of cheese, if desired, in the center of the vegetables.  Place and egg on top of the cheese.  Garnish with sliced radishes, greens or hot sauce if desired. Serve immediately and enjoy!

  Note: This recipe is extremely customizable! Omit the sausage, or substitute beans or tofu to make a vegetarian option. Try different vegetables such as potato, sweet potato, carrot, cauliflower, kale, onion and kohlrabi. For a faster version, skip the roasting and the chopping and add frozen riced vegetables right in to the skillet after the turkey is cooked. Green Giant has an excellent line of riced vegetables including cauliflower, butternut squash, kohlrabi and a cauliflower sweet potato blend.

• Sausage & Sweet Potato Breakfast Burritos
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  Ingredients

  • 1½ cups small-diced sweet potatoes
  • ½ cup medium-diced green pepper
  • 1 Tbsp olive oil, divided
  • 5 eggs
  • ¼ cup milk
  • ¼ cup shredded cheddar cheese
  • Pepper to taste
  • 1 cup cooked turkey sausage crumbles
  • ½ cup salsa
  • 6 whole wheat tortillas

  Instructions

  1. Heat ½ Tbsp olive oil in a large skillet. Add sweet potato and cook over medium heat for about 5 minutes. Add green pepper and continue cooking until the vegetables are tender. 
  2. While the vegetables are cooking, crack eggs into a medium bowl, then add milk, cheese and pepper. Whisk until eggs are scrambled.
  3. When the vegetables are tender, transfer to another bowl and set aside.
  4. Add another ½ Tbsp olive oil to the skillet. Add egg mixture and cook until set, stirring occasionally. Remove from heat.
  5. Add cooked vegetables, sausage crumbles and salsa to the egg mixture. Stir to combine. 
  6. Warm the tortillas per package instructions. Divide the egg mixture evenly among the tortillas and fold into burritos. Serve immediately or freeze for later.

• Simple Turkey Sausage Crumbles
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  Ingredients

  • 1 lb lean ground turkey
  • ½ tsp salt
  • ½ tsp black pepper
  • ¼ tsp ground sage
  • ¼ tsp crushed fennel seed
  • ¼ tsp garlic powder
  • ¼ tsp rosemary 
  • ¼ tsp thyme
  • ¼ tsp red pepper flakes (optional)

  Instructions

  1. Combine all of the seasonings in a small bowl and stir to combine.
  2. Place raw turkey in a medium bowl. Mix the seasoning into the turkey until well combined. For best results, cover the meat and let sit in the refrigerator for a few hours or overnight. 
  3. When ready to cook, brown the meat in a skillet over medium heat. Stir frequently and break into crumbles until the meat is cooked through. Use sausage crumbles in breakfast burritos or other sausage dish.

• Springtime Quiche
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  Ingredients

  • ½ Easy Oil Pie Crust recipe
  • ½  Tbsp olive oil
  • 1 leek, halved, washed and thinly sliced (about 1 cup)
  • ½ bunch of asparagus, washed and cut into bite size pieces (about 1½ cups)
  • 6 large eggs
  • ¾ cup milk (2% or whole is best)
  • Pinch of ground nutmeg (less than 1/16 tsp), optional
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 1 cup shredded Monterey Jack or Swiss cheese

  Instructions

  1. Preheat oven to 350°.
  2. Follow step #2 from Easy Oil Pie Crust recipe to make a one-crust pie. Chill until ready to use.
  3. In a large skillet, melt butter over medium heat. Add leek and asparagus. Cook, stirring occasionally for 6–8 minutes or until asparagus is tender. Set aside to cool.
  4. In a medium bowl, whisk together eggs, milk, nutmeg, salt and pepper.
  5. Place pie crust on a rimmed baking sheet. Sprinkle bottom of the crust with cheese, then layer the vegetables on top. Pour the egg mixture over the vegetables. Bake for 50–60 minutes, or until set. Wait 15 minutes before serving.

  Note: Once quiche is baked, it can be frozen. Let it cool completely, cover with a layer of plastic wrap and tin foil and store in freezer for up to 3 months. When ready to eat, reheat quiche in a 350° oven for 30–40 minutes or until heated through – no need to thaw first! Get creative and experiment with your own blend of vegetables such as spinach, peppers, broccoli and onions.    

• Sweet Potato Breakfast Casserole
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  Ingredients

  • 4½ cups raw shredded sweet potato
  • 12 eggs
  • 1 Tbsp taco seasoning
  • 2 tsp garlic powder
  • ½ tsp salt
  • ½ tsp ground black pepper
  • 1 cup skim milk
  • 1 cup sharp cheddar cheese, divided
  • 1 red bell pepper, diced
  • ½ cup chopped green onions and/or cilantro
  • 4 cups raw baby spinach or kale

  Instructions

  1. Shred potatoes using a box grater or food processor, then set aside. 
  2. Preheat oven to 375° and line a 9×13 baking dish with parchment paper.
  3. In a large mixing bowl, whisk together eggs, seasoning and milk. Fold in ½ cup cheese, diced bell pepper, green onion/cilantro, spinach/kale and sweet potatoes. Mixture will be very thick. 
  4. Spread evenly into prepared baking dish. Bake for 1 hour.
  5. Remove from oven and sprinkle remaining ½ cup of cheese over the top of the casserole. Return to oven and bake until cheese is just melted.
  6. Allow casserole to cool slightly before serving.

   

  Tips:

  • This casserole is excellent on its own or served with hot sauce or salsa!
  • Store leftovers in the refrigerator for up to 4 days or freeze for longer storage.
  • Assemble casserole up to 48 hours ahead of time. Refrigerate until ready to bake per instructions.

• Very Berry Chia Seed Jam
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  Ingredients

  • 2 cups fresh or frozen berries such as strawberries, blueberries, raspberries or blackberries
  • 2 Tbsp chia seeds
  • 1 Tbsp fresh squeezed lemon juice
  • 1–2 Tbsp honey or maple syrup (optional)

  Instructions

  1. Cook fruit in a sauce pan over medium-high heat, stirring occasionally, until fruit begins to break down. Mash fruit to desired consistency with a potato masher.
  2. Stir in chia seeds, lemon juice and sweetener to taste.
  3. Remove from heat and allow to cool. Jam will thicken as it cools.
  4. Store in refrigerator for up to a week or freeze in small containers for longer storage.

  Notes: This jam is a healthier alternative to traditional sugar-packed jams and jellies. It is excellent as a topping for toast, bagels, pancakes or waffles. Add the nutrition of berries to a PB&J sandwich! Use it to give unsweetened, plain yogurt a pop of fresh flavor and natural sweetness! Other juicy fruits like cherries, plums, peaches, pineapple, mango and kiwi may be used, too—just cut into small pieces before cooking and adjust the chia seeds to accommodate any extra juiciness. Get creative and add different flavor extracts, such as vanilla. Add citrus zest or spices to make your own unique concoction!

• Whole Wheat Blueberry Banana Pancakes
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  Ingredients

  • 2 cups whole wheat flour
  • 2 tsp baking powder
  • 1½ tsp baking soda
  • ¼ tsp salt
  • 2 large eggs, lightly beaten
  • 1¾ cups skim milk
  • 2 Tbsp unsalted butter, melted, plus more for coating skillet
  • 2 very ripe bananas, mashed
  • 1 cup frozen blueberries, slightly thawed (optional)

  Instructions

  1. In a large bowl, whisk together the flour, baking powder, baking soda and salt.
  2. Make a well in the center of the flour mixture and add the eggs, milk and melted butter. Mix until ingredients are just incorporated; do not over-mix. 
  3. Gently fold the mashed bananas into the batter.
  4. Heat a griddle over medium-high heat. Coat with a small amount of butter, oil or non-stick cooking spray. 
  5. Use a ¼ cup measuring cup to pour batter onto griddle.
  6. Working quickly, drop several blueberries onto each pancake before the batter begins to set (optional).
  7. When the pancake batter has set around the edges and small bubbles start to form on the top of the pancakes, they are ready to flip. Cook the other side until brown and cooked through. 
  8. Serve with blueberry sauce or your favorite syrup. Enjoy!