Vegetables are my favorite thing to eat for breakfast after my morning workout, and I love making fast meals like this one to fuel up for the day. Bok choy has a light and refreshing taste with leaves similar to spinach and stems like a cross between cabbage and iceberg lettuce. This superfood is super delicious and tastes excellent with brown rice, Asian flavors and fried eggs. Move over cereal, breakfast just got a lot more interesting. Go ahead and give veggies a try for your morning meal.
Ingredients: 2 baby bok choy bunches or 1 medium bunch bok choy 2 teaspoons coconut oil 1 teaspoon Chinese five-spice powder 1 cup cooked brown rice 1 tablespoon low-sodium soy sauce 2 eggs
Separate white stalks from bok choy and dice. Coarsely chop green bok choy leaves.
In a large skillet or wok, heat coconut oil. Add bok choy and Chinese five-spice powder and sauté until stems are soft and leaves are wilted, about 4 minutes.
Meanwhile, in a small non-stick skillet, fry two eggs.
Add brown rice and soy sauce to bok choy and stir to combine, cooking for another minute. Serve eggs over bok choy rice mixture.
Hearty quinoa with its nutty flavor compliments sweet berries and crunchy almonds in this breakfast bowl that will keep you satisfied all morning. Substitute the strawberries and blackberries for any seasonal berry in your region of the world. Quinoa is a complete protein, offering all of the essential amino acids, making it a great choice for vegetarians. It’s also an excellent whole grain option for those with celiac or gluten sensitivities since it’s naturally gluten-free.
I love to make a big batch of Berry Breakfast Quinoa on the weekend for a fast breakfast to just reheat on busy weekday mornings. A nutritious and delicious breakfast doesn’t have to be time-consuming.
Ingredients: 1 cup quinoa 2 cups water, plus more for rinsing ⅓ cup dried cranberries 6 ounces strawberries 6 ounces blueberries ⅓ cup sliced blackberries 2 tablespoons sorghum or honey
Using a fine-mesh sieve, rinse quinoa with water.
Combine quinoa, water and cranberries in a rice cooker and cook for 30 to 40 minutes.
Add berries, almonds and sorghum. Stir to combine and serve warm or chill and enjoy cold.
Vegetables and fried eggs are one of my favorite breakfast combination. My Sweet Potato and Kale Breakfast Hash includes sausage in the mix for a hardy breakfast that will fuel you up for a busy day. This is also an easy dish to make for brunch, and leftovers are great warmed up and topped with a freshly fried egg on weekday mornings. Enjoy with a glass of milk or a cup of joe.
Ingredients: 2 medium sweet potatoes, peeled and diced ½ pound ground sausage ½ tablespoon olive oil ¼ teaspoon salt ¼ teaspoon ground black pepper 1 bunch kale, stems removed and leaves chopped 4 eggs, fried to desired preference
Preheat oven to 400 degrees Fahrenheit and place sweet potatoes on a rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to evenly coat and arrange in a single layer. Roast for 20 minutes, flipping with a spatula after 10 minutes.
Crumble sausage in a large skillet, breaking it up with a spatula for about 5 to 6 minutes, until cooked through. Drain oil from skillet.
Add kale to skillet with sausage and sauté until wilted, about 3 to 4 minutes. Add sweet potatoes and stir to combine. Serve hash with fried egg on top.
Frittatas are one of my favorite one-pan meals to serve for breakfast, brunch or dinner. They are so versatile and can be made with any of your favorite vegetables, meats and cheeses. This one incorporates fresh kale, sausage and smoked gouda for a combination that will please both meat and vegetable lovers alike. It pairs well with homemade hash browns and orange juice.
Ingredients: ½ pound ground mild sausage 1 medium bunch kale, trimmed and chopped 6 eggs ¼ teaspoon salt ¼ teaspoon black pepper ¼ cup low-fat milk ¾ cup smoked gouda, shredded
Directions: 1. Preheat oven to 375 degrees Fahrenheit. 2. Heat an 8-inch cast-iron skillet over medium-high heat and cook sausage until browned. Drain grease from skillet and return to stovetop. 3. Add kale to skillet in two batches and sauté until wilted, about 5 minutes total. 4. Beat eggs with a whisk in a medium bowl. Stir in salt, pepper, milk and gouda. 5. Pour egg mixture over kale and sausage and gently stir to evenly distribute. Let the eggs start to set for 1 to 2 minutes without stirring. Place skillet in the oven and bake for 20 to 25 minutes until the eggs are set and the frittata is lightly browned. Serve warm or at room temperature.
Zucchini is so versatile and using it in baked goods is just one way I like to cook with this beloved summer vegetable. Pecans add a nutty flavor, crunch and protein to this grab-and-go-breakfast. An ice cream scooper with a release lever works wonders to fill the cups without making a mess. When I have extra zucchini on hand, I like to double the batch and freeze these tasty treats for a quick reheat breakfast on a busy morning.
Ingredients: 1½ cups all-purpose flour 1 cup whole wheat flour 2 teaspoons baking soda 1 teaspoon salt 1 teaspoon ground cinnamon ¾ cup brown sugar ¼ cup canola oil 2 eggs, lightly beaten 1 cup unsweetened applesauce 1 cup low-fat plain yogurt 2 cups grated zucchini (1 large or 2 small) ½ cup chopped pecans
Preheat oven to 350 degrees Fahrenheit. Line a 12-cup muffin pan with oven-safe paper cups or coat with cooking spray.
In a medium bowl, whisk the flours, baking soda, salt and cinnamon together.
In a large bowl, beat the sugar, oil and eggs until the mixture turns light yellow and slightly frothy. Stir in the applesauce and yogurt. Mix dry ingredients into the wet ingredients in small batches until combined.
Fold in the zucchini and pecans. Spoon mixture into the prepared muffin pan and bake for 20 to 25 minutes. When done, tops will be golden brown and a toothpick will come out clean when inserted in the center.
Eggs and vegetables are two of my favorite pairings and breakfast is one of my favorite meals, but this sandwich is not only delicious in the morning. It is also perfect for an easy weekend brunch with a Bloody Mary or for a quick dinner on a night when you would rather read a book than spend time in the kitchen. Spinach and swiss chard make great alternatives to kale and shiitake or white button mushrooms work well in place of the portabella. Enjoy your panini however you choose to make it and whatever time of day you decide to savor this meal.
Heat panini press to medium-high heat. Spread 4 slices of bread with equal amounts of goat cheese and set aside.
Roughly chop kale leaves. Heat olive oil in a large skillet over medium-high heat. Add mushrooms and sauté for 5 to 6 minutes, until brown and tender. Add kale and water to the skillet and sauté for a couple of minutes, until greens are wilted. Add balsamic vinegar to the sautéed vegetables and cook for another minute. Season with half of the salt and pepper and remove from heat.
Place eggs and remaining salt and pepper in a medium bowl and lightly beat. Melt butter in a large non-stick skillet over medium heat. Add eggs and scramble.
Place ¼ of scrambled eggs on top of the bread slice with goat cheese. Add ¼ of the kale and mushroom mixture on top of the eggs and top with a slice of bread. Working in batches, place two sandwiches on the panini press and heat for about 5 minutes, until cheese has melted and light brown grill marks appear on the sandwiches. Repeat and serve.
Vegetables are one of my favorite things to eat for breakfast, but I had never thought about combining spaghetti squash with eggs until I had a similar dish for brunch at Posana in Asheville, NC. Their garden vegetable hash was superb and I enjoyed it on their dog-friendly patio where they even have a menu for fur babies. Back at home in my kitchen with my four-legged-boy, Rocco, beside me, I crafted my version with a light and creamy Dijon sauce in place of their leek vinaigrette. Rocco approves of both dishes and really loves spaghetti squash for breakfast, even better than the bacon ice cream from Posana’s dog menu.
This recipe is also a great one to make when serving breakfast for dinner. Looking for a grab-and-go breakfast option? Serve the hash in small containers and add boiled egg slices on top in place of the poached or fried eggs. Hope you enjoy this unique take on spaghetti squash and comment below to let me know about your favorite breakfast veggies, or your pup’s prized treat.
1 medium spaghetti squash
16 ounces small potatoes, such as new or fingerlings
1 tablespoon olive oil, divided
1 bunch or 6 ounce bag of spinach
salt and pepper
½ cup plain non-fat Greek yogurt
2 teaspoons whole grain Dijon mustard
2 cloves minced garlic
4 eggs, poached or fried
Preheat oven to 425 degrees Fahrenheit. Trim the ends of the squash and slice in half. Remove the seeds and discard. Place squash cut side down on a baking sheet lined with parchment paper. Bake in the center of the oven until tender and squash flakes with a fork into noodles, about 40 to 45 minutes.
Meanwhile, place potatoes on a baking sheet and drizzle with ½ tablespoon olive oil. Roast until tender, for 20 to 25 minutes. Season with a pinch of salt and pepper.
Remove vegetables from the oven and cover potatoes with aluminum foil to keep warm. Let spaghetti squash sit until cool enough to touch.
Meanwhile, remove the dark green stalk from the leek, keeping the light green and white section. Wash the leek well to remove dirt in between the layers and thinly slice. Heat remaining olive oil in a large skillet over medium-high heat. Add leek to the skillet and sauté until tender and fragrant, for 2 to 3 minutes. Add spinach and sauté until wilted, for a couple more minutes. Season with a pinch of salt and pepper and set aside on low heat to keep warm.
In a small bowl, add yogurt, mustard and garlic and stir to combine, creating creamy garlic sauce.
Use a fork to remove the strands of spaghetti squash by lightly raking across the inside surface. Season with a pinch of salt and pepper. Add ¼ of squash, spinach and potatoes to each plate and serve with an egg on top and a dollop of creamy garlic sauce.
Start your Thanksgiving morning off with these scrumptious Fall Harvest Pancakes made with pureed butternut squash and pumpkin pie spice. Whether you are refueling after running a turkey trot race or kicking back and watching the Macy’s parade, this breakfast dish will satisfy your morning appetite and give you a new appreciation for fall squash. If you are eating light to save room for all the carbs to come, extra pancakes will freeze well for a quick reheat another day.
I am thankful for my blog readers today and every day. I hope you all have hearts full of gratitude and plates full of delicious food. Happy Thanksgiving!
2 cups whole wheat flour
4 tablespoons baking powder
½ teaspoon salt
1 tablespoon pumpkin pie spice
2 cups milk
1½ cups pureed butternut squash
1 tablespoon sorghum
1 tablespoon canola oil, plus more for greasing the griddle or skillet
freshly grated whole nutmeg or ground nutmeg
walnut pieces, toasted
maple syrup for serving
Preheat a griddle or large skillet to medium heat. In a large bowl, mix flour, baking powder, pumpkin pie spice and salt. Add milk, squash, sorghum and canola oil and mix to combine.
Working in batches, pour around ¼ cup of batter onto the griddle or into the skillet to create pancakes, keeping them evenly spaced apart. Cook until bubbles start to form on one side and the bottoms turn golden brown. Flip to cook the other side and repeat until you have 18 to 20 pancakes.
If desired, sprinkle pancakes with a dash of nutmeg and top with walnuts and a drizzle of maple syrup.
Cheese curds are delicious nuggets of freshly made cheddar cheese that actually squeak in your mouth, when you eat them soon after they are produced. There are cheese factories throughout Wisconsin where you can find warm cheese curds made daily. All cheddar cheeses actually begin as curds before they are formed into blocks or wheels and aged.
After a recent Wisconsin visit, I brought home some cheese curds and decided to explore cooking with them. I paired these with broccoli and eggs for individual frittatas with gooey gobs of fresh cheese in each one. If you cannot find cheese curds, you can substitute cubed cheddar.
1 tablespoon olive oil
1 small onion, peeled and diced
1 bunch broccoli, trimmed and chopped
1½ cups cheese curds
1 cup skim or low-fat milk
½ teaspoon salt
½ teaspoon pepper
Preheat oven to 375 degrees Fahrenheit. Lightly spray a 12 cup muffin tin with cooking spray.
Heat oil in a large skillet over medium-high heat. Add onion and sauté a couple of minutes, until it starts to soften. Add broccoli and sauté until vegetables are tender and lightly browned, about 8 minutes. You may need to add a couple of tablespoons of water to the skillet to prevent sticking.
Break large cheese curds into bite size pieces and place in a medium bowl. Stir vegetables in with cheese curds and fill the muffin tin with an equal amount of the mixture.
In a large bowl, whisk together the eggs, milk, salt and pepper. Pour the egg mixture over the broccoli and cheese curds, filling each cup to the rim.
Bake for 25 to 30 minutes, until frittata tops are lightly golden. Serve warm or at room temperature.
Note: An ice cream scoop is a great tool to use for adding the frittata mixture to the muffin tins. Fill each cup with one scoop and avoid messy spills.
There is no better way to spend Thanksgiving morning than with a breakfast that tastes like fall. Loaded with acorn squash and Swiss chard, these mini frittatas are a healthy way to fuel up for a day of holiday cooking. This is also an excellent dish to serve for brunch with whole wheat toast, bacon and a Bloody Mary. If you are lucky enough to have leftovers, they are delicious reheated on a busy workday morning.
1 bunch Swiss chard
1 tablespoon olive oil
1 small onion, peeled and diced
1 acorn squash, peeled and diced
2½ ounces goat cheese, crumbled
1 cup skim or low-fat milk
½ teaspoon salt
½ teaspoon pepper
Preheat oven to 375 degrees Fahrenheit. Lightly spray a 24 cup mini-muffin tin with cooking spray.
Remove ribs and stems from Swiss chard and dice. Roughly chop chard leaves and set aside.
Heat oil in a large skillet over medium-high heat. Add onion and sauté until tender. Add squash and chard ribs and stems and cook while occasionally stirring until golden brown and tender, about 7 or 8 minutes. Add Swiss chard leaves to skillet and stir for a couple of minutes until wilted.
Fill the mini-muffin cups with the sautéed vegetables and top with equal amounts of goat cheese.
In a large bowl, whisk together the eggs, milk, salt and pepper. Pour the egg mixture over the vegetables, filling the muffin cups to the rim.
Bake for 25 to 30 minutes, until frittata tops are lightly golden.