Breakfast

What you will find:

  • Whole Wheat Lemon Raspberry Muffins No Banana
  • Coconut Granola
  • Mojito Melon Summer Salad (brunch)
  • Overnight Crockpot Steel Cut Oats
  • Good Morning Sunshine Breakfast Mix
  • Clean Eating Protein Waffles
  • Blueberry Lemon Muffins
  • Healthy 3 Minute Eggs “Benedict”
  • Steel Cut Oats: A Runner’s Breakfast
  • Peanut Butter Granola Clusters

Whole Wheat Lemon Raspberry Muffins No Banana

I make these once a week and add different fruits to my “base” muffin mix. I love this recipe because I wanted a healthy muffin without using bananas. I am not a fan of banana bread but love bananas! Weird.

This recipe is from 100 Days of Real Food and I just love Lisa! I can’t wait to start our 10 then 100 day challenge after the new year. I have been implanting small changes now so the change isn’t so crazy abrupt in our eating choices.

Here is her recipe for her Whole Wheat Lemon Raspberry Muffins. Seriously my favorite. We change this recipe by doing blueberry and lemon, blueberry and choc chips, lemon and strawberry, seriously anything.

Ingredients:

    • 1½ cups whole-wheat flour
    • 1 teaspoon baking soda
    • ½ teaspoon salt
    • Zest of 1 lemon, about 1 to 1¼ teaspons (I usually use a zester for this, but I just ordered a microplane because I’ve been told it’s much easier!)
    • ½ cup (1 stick) butter, softened but not melted
    • 1 egg
    • ½ cup pure maple syrup
    • ½ cup milk
    • 1 teaspoon vanilla extract
    • 1 cup frozen raspberries (no need to defrost)

Directions:

  1. Preheat oven to 350 degrees F. Line a muffin pan with paper or silicone liners and set aside.
  2. In a small bowl, whisk together the flour, baking soda, salt, and lemon zest.
  3. In a large bowl fitted with an electric whisk (or beaters), cream the butter until smooth.
  4. Turn the speed down to low and slowly add in the egg, syrup, milk and vanilla.
  5. With the speed still on low slowly add in the flour, scraping the sides of the bowl if necessary.
  6. Carefully fold in the raspberries with a spatula until well combined.
  7. Use a small ice cream scooper or large spoon to add the batter to the muffin cups. Bake until a toothpick comes cleans when inserted in the center, about 18 to 20 minutes.

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Coconut Granola

 

 

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Ingredients:

  • 1 tablespoon pure maple syrup
  • 1⁄2 cup almonds, sliced, slivered, or whole
  • 1 tablespoon coconut oil, melted
  • 1.5 cups rolled oats
  • 1⁄2 teaspoon cinnamon Pinch of sea salt
  • 1 cup dried unsweetened coconut flakes

Directions:

  1. Melt coconut oil, preheat oven at 300, mix liquid ingredient together
  2. Mix liquid and dry ingredients together
  3. Stir every 10 mins for 30 mins
  4. This is amazing with almond milk and berries.

Good Morning Sunshine Smoothie and other Breakfast ideas.

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Mojito Melon Summer Salad

While looking for what to do with a cantaloupe, I found This Giada recipe that looked awesome!

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I made some slight changes by halving the recipe bc I wasn’t sure I would like it. 🙂 I also subbed lime for lemons because as you can see, I had 13 limes to use up. It was have been great with lemons. I renamed this recipe “Mojito Melon Summer Salad” because being pregnant, it is as close to my favorite drink I will get for awhile.

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Overnight Crockpot Steel Cut Oats

Oh crockpot, how I love you! I love putting on dinners in the morning and it’s ready no matter how crazy my day might get; dinner is always ready, 8 hrs on low. Prepare to have your breakfast ready! Just like setting your alarm on your coffee maker to start the day for you, these crockin’ oats are ready no matter how many times you hit the snooze button.

Ingredients:
*1 cup steel cut oats
*5 cups water
(Optional… I did ALL below)
*1 teaspoon cinnamon
*pinch salt
*squeeze of honey
*1 small apple chopped (food processor on pulse to consistency)
* 2 tablespoons brown sugar

Directions:
*combine all ingredients
*low for 8 hrs
*makes a ton, store in Tupperware to scoop out for the rest of the week or divide out into mini single serve gladeware containers that can be stored in the fridge or freezer

Good Morning!

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My Fit Foods has brought our Stroller Strides moms breakfast after class a few times. Each time they bring new meals and they introduced me to their Good Morning Sunshine. It is a perfect combination of lean ground protein, ratio of 4:1 liquid egg white to whole egg scrambled, brown steamed rice, and pico or salsa. I made my homemade version of it and has made it as a staple in the week mix.

3 things I never thought about….#1 eating rice for breakfast #2 adding whole eggs to egg whites to make it taste better and not styrofoam #3 portioning it out in old my fit food containers for the week.

This is not a casserole, just make the individual ingredients and mix them together. Store in a pyrex and microwave for 1 min. It’s got a good little kick thats not too spicy.

I paired my Good Morning Sunshine breakfast with a “Morning Sunshine” Smoothie from Simple Green Smoothies. Sign up for the Free 30 Day challenge to get emails of their recipes!

Morning Sunshine Smoothie

Buenos Dias, Amigas!

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Clean Eating Protein Waffles

“Clean Eating” is a new buzz word in the athletic culture. It is basically what you know you should be eating and eating whole foods verses processed foods. It is perfect for athletes to clean up their diet and insert “clean eating” foods for junk foods.

I found a great resource, the Gracious Pantry blog that houses hundreds of recipes to clean up  your diet. Have fun browsing and enjoying her home-made recipes.

I made 6 of these waffles and had one ready for each morning for a quick protein-packed breakfast on the go. Here is the recipe link.

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Blueberry Lemon Muffins

**Jessica Seinfeld Deceptively Delicious
NOTE: you will need to have 1/2 cup butternut squash puree. Make this first before you continue
Ingredients:
  • 1/2 cup brown sugar
  • 4 tablespoons unsalted butter
  • 1 cup organic lemon yogurt
  • 1 cup organic blueberries (I use frozen)
  • 1/2 cup butternut squash puree
  • 1 large egg
  • 2 teaspoons lemon extract
  • 1 teaspoon grated lemon zest
  • 2 cups all purpose flour
  • 1/4 cup flaxseed meal
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
Directions:
  1. Oven 350, line cupcake tin with liners
  2. Beat together: sugar, butter, lemon yogurt, squash puree, egg, lemon extract, lemon zest
  3. Slowly add: flour, flaxseed meal, baking powder, baking soda, salt
  4. Add blueberries carefully. (the batter is supposed to be lumpy)
  5. Divide batter among the muffin cups (the batter does not rise much)
  6. Bake for 13-16 minutes, use a toothpick to check the center
  7. wrap individually and freeze for up to 1 month

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3 Minute Healthy Eggs “Benedict”

I love when I am able to sit down for a breakfast before work, even if I only have 10 minutes before I have to leave, I crave the chill time. This breakfast keeps me going all day. I would eat this after a run (definitely not pre-run food) or just before I crank out 8 hours of PE with my elementary kids. I justify calling this “benedict” because when I break open the yoke it makes a “sauce.” The lemon zest give this great flavor without the guilt from butter and hollandaise sauce. This breakfast is so fast you will be amazed!
What you will need:
  • 2 eggs
  • 1 whole wheat/whole grain english muffin
  • slice of ham (if you want, I didn’t add it, I like the spinach better)
  • handful of spinach leaves
  • salt, pepper, lemon to zest
  • poached eggs lesson
Poached Eggs in the microwave 101:
  • Start with a small custard dish, mug, or microwave safe bowl. I love my 4 oz CorningWare bowl because the egg holds a perfect shape for the benedict.
  • Fill the bowl 3/4th of the way or 1/2 of the way in a mug
  • Crack 1 egg into the bowl, be careful to not crack the yoke.
  • Most Important*** Cover the bowl with a lid or plate (plastic wrap is a serious fail, trust me). Stay near your microwave, it might pop.
  • Microwave for 1 minute
  • Repeat this process to for the 2 eggs for the 2 slices of english muffin like I did in the picture if you want
  • Toast the english muffin and grab a handful of spinach while the eggs are cooking
The 3 Minutes:
  1. Poached Eggs 1 minute
  2. Poached Eggs 1 minute
  3. Toast english muffins, spinach, salt/pepper, zest lemon
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Steel Cut Oats: A Runner’s Breakfast
This Steel- Cut Oats breakfast will keep you movin’ and your blood sugar levels stable until late in the morning. It is perfect for runners and non-runners alike. This recipe is from my favorite cook book mom-a-licious, if you don’t have it, get it! It will help transform your eating habits, promise.
The key to steel cut oats is to soak the oats overnight in the same pan you want to use to cook them in the morning. 1 cup steel-cut oats and 1 cup water. Otherwise it will take 40 minutes to cook instead of 10 minutes. First of all, who has 40 mins in the morning?!
Ok, so you soaked the oats over night.
Directions:
  • Add 2 more cups of water or a mix of water and milk
  • Add cinnamon and a pinch of salt if you want (I don’t do this step usually)
  • Cook for 10-15 mins
  • Enjoy with a sprinkle of brown sugar, blueberries, nuts, anything you want
The Benefits of Steel Cut Oats: (From Domenica Catelli)
  • less processed than quick and rolled oats
  • higher in fiber
  • by soaking the steel-oats, breaks down the coating on the oats allowing you to absorb more of the nutrients
  • more filling
  • high in nutrition for sustained energy throughout the morning
Make extra, refrigerate in little containers, and enjoy on other mornings for easy breakfast. Zap for 1 minute in the microwave and you are good to go.
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Peanut Butter Granola Clusters

*Recipes on Relish

I classify these as treats because of the nutrition facts. The peanut butter and honey contains sugars, but I really enjoy this treat as an easy homemade granola cluster to spice up my bulk granola snacks.

Ingredients:

  • 1/3 cup creamy natural peanut butter
  • 1/2 cup honey
  • 1 tablspn maple syrup
  • 1 teaspn EVOO
  • 1 1/2 cups uncooked oats
  • 1/2 cup chopped nuts any kind
  • 1/4 teaspn ground cinnamon
  • 1/8 teaspn kosher salt
  • cooking spray

Directions:

  1. Preheat oven to 325F. Line a rimmed baking sheet with parchment paper; set aside.
  2. Combine peanut butter, syrups and oil in a small pan. Cook over low heat until melted and the mixture can easily be stirred together. Remove from heat and set aside.
  3. In a deep bowl, combine oats, almonds, cranberries, cinnamon and salt. Toss to mix well. Pour peanut butter mixture over oat mixture and, using a rubber spatula coated with cooking spray, stir until everything is evenly coated. Drop by heaping tablespoons onto  prepared baking sheet. Bake 20 to 25 minutes, until golden and crisp. Set tray on wire rack and let cool completely. Store cooled in an air-tight container or tin up to 3 days. Serves 8.

 

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One thought on “Breakfast

  1. Pingback: Marathon Foods Meal Plan « {the} Spunky Runner

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