5 Healthy Breakfast for Busy Morning

#ThursdayRecipes---16Apr20-facebook-post

1 - double berry breakfast parfaits

Double Berry Breakfast Parfaits

Serves: 2 

INGREDIENTS

  • 2 cups plain yogurt
  • 1 1/2 cups sliced strawberries
  • 1 pint fresh blueberries
  • Honey (optional
  • Cinnamon (optional)

METHODS

In mason jars or bowl, begin layers with 1/4 cup of yoghurt, followed by a layer of strawberries and then blueberries. Repeat layering process until yoghurt and berries are gone. If desired, add a drizzle of honey and sprinkling of cinnamon to yoghurt layer before adding berries.

Covered and store in fridge for up to two days.

Photo & Recipe Courtesy: foodfitnessfaithblog

2 - HONEY LIME QUINOA FRUIT SALAD

honeylimefruitsalad

Serves: 6

INGREDIENTS

  • 1 cup quinoa uncooked 
  • 1 1/2 cup strawberries sliced
  • 1 cup blackberries
  • 1 cup blueberries
  • 1 mango diced

 

HONEY LIME GLAZE

  • 1/4 cup honey
  • 2 tablespoon lime juice
  • 1 tablespoon basil chopped for garnish

METHODS

Rinse and prepare the quinoa according to package. Let quinoa cool to room temperature.

In large bowl, combine quinoa, strawberries, blueberries, blackberries, and mango.

 

TO MAKE THE GLAZE

In a small bowl, combine honey and lime juice. Drizzle over the fruit salad and toss to coat. Garnish with fresh basil.

Photo & Recipe Courtesy: therecipecritic.com

3 - SPINACH & CHEDDAR MICROWAVE QUICHE

5-Minute-Spinach-and-Cheddar-Microwave-Quiche-in-a-Mug-4

Serves: 1

INGREDIENTS

  • 1/2 cup chopped fresh spinach
  • 1 egg
  • 1/3 cup milk
  • 1/3 cup shredded cheddar cheese
  • 1 slice cooked bacon chopped (optional)
  • Salt and pepper 

METHODS

Using fresh spinach, place it in mug with 2 tablespoons of water. Cover with a paper towel and microwave on high for one minute. Remove from microwave and drain the water and liquid from spinach thoroughly.

If using frozen spinach, make sure it is completely thawed and drained and add it to the mug.

Crack the egg into the mug with the spinach and add the milk, cheese, bacon (if using), and salt and pepper. Mix until thoroughly combined.

Cover with a paper towel and microwave on high for 3 minutes (see note on timing below), or until fully cooked.

NOTES

If you have a powerful microwave, you may need less time. If you are unsure, check it at 2 minutes, then again at 2 1/2 minutes. If the eggs seem watery, they need more time. But if they are solid, then you’re good to go!

Photo & Recipe Courtesy: bowlofdelicious.com

4 - WARM BERRY BOWL

Warm-Berry-Bowl-breakfast-berries-nutritionstripped-recipe-2-1346x701@2x

Serves: 6

INGREDIENTS

  • 2 cups blueberries
  • 1 cup blackberries
  • 1 cup raspberries
  • 1/2 cup strawberries
  • 1/2 cup large fresh figs
  • 1-ounce dark chocolate shaved
  • 1/4 cup dried mulberries, optional
  • Dash of cinnamon
  • 1 cup homemade almond, cashew, or oat milk

METHODS 1

Preheat oven to 350 degrees F.

On a large baking sheet lined with parchment paper, pour all fruit on top with a dash of cinnamon and pinch of sea salt, stir to evenly spread.

 

METHODS 2

Bale for 20 minutes or until warm and sugars start to release from the fruit. Take out of the oven and sprinkle optional garnishes and dark chocolate shavings on top. The heat from the fruit will start to melt and warm them both.

Serve in a small bowl, pour milk on top as needed/desired. Enjoy!

Photo & Recipe Courtesy: nutritionstripped.com

5 - SOUTHWEST TOFU SCRAMBLE

southwestern-tofu-scramble-1200x750

Serves: 2 

INGREDIENTS

SCRAMBLE

  • 8 ounces extra-firm tofu
  • 1-2 tablespoon olive oil
  • 1/4 red onion (thinly sliced)
  • 1/2 red pepper (thinly sliced)
  • 2 cups kale (loosely chopped)

 

SAUCE

  • 1/2 teaspoon sea salt (reduce amount for less salty sauce)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon chili powder 
  • Water (to thin)
  • 1/4 teaspoon turmeric (optional)

METHODS

Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast-iron skillet, for 15 minutes.

While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.

Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.

Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.

In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.

Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.

Serve immediately with the breakfast potatoes, toast, or fruit. I like to add more flavor with salsa, hot sauce, and/or fresh cilantro. Alternatively, freeze for up to 1 month and reheat on the stovetop or in the microwave.

Photo & Recipe Courtesy: minimalistbaker.com