Rise and shine! Fuel your day with these healthy, high-protein breakfast options.
Kale and Chickpea Mini Frittatas
Servings: 12. Prep time: 45 minutes; 15 minutes active.
12 large egg whites
1⁄2 teaspoon salt
1 15-ounce can chickpeas
4 leaves kale, chopped finely
1 large tomato, chopped
1⁄4 cup chopped fresh parsley
1 teaspoon dried thyme
Heat the oven to 350°F. Line a 12-cup muffin pan with paper liners, or grease with shortening or butter, and set aside. (The egg whites will stick if you don’t line or grease the pan well.)
Whisk the egg whites and salt in a medium bowl; reserve.
Drain the chickpeas in a wire strainer and place in a large bowl. Add the kale and tomatoes to the chickpeas. Add the parsley and thyme and mix well, then divide the mixture between the muffin cups, placing the items loosely so the egg whites can flow around them. Divide the egg whites between the muffin cups, about 1⁄4 cup of egg
per muffin. Tap the pan on the counter to settle the ingredients.
Bake for 25 to 30 minutes, until the eggs are set and firm. Cool on a rack before refrigerating or freezing in an airtight container or plastic freezer bag.
Bake these low-fat frittatas ahead of time and store them in the fridge. They’re easy to take along as you run out the door on a busy morning!
Peanut Butter Berry Smoothie Bowl
Servings: 2. Total time: 15 minutes.
1 cup plain nonfat Greek yogurt
1⁄4 cup peanut butter
1 large frozen banana
1 cup frozen strawberries
2 tablespoons strawberry jam
2 cups fresh strawberries, sliced
1 cup granola
2 tablespoons chopped roasted peanuts
2 tablespoon chia seeds
Place the yogurt, peanut butter, banana, strawberries and jam in a blender, and secure the lid. Puree until smooth.
Divide the smoothie between two low, wide bowls and spread mixture evenly. Arrange the sliced strawberries on each bowl, then garnish with the granola, peanuts and chia seeds. Serve immediately.
A bowl so delicious, it’s almost like having ice cream for breakfast — but with nutritious protein and fruit you can feel good about.
Avocado and Egg Brown Rice Bowl
Servings: 2. Prep time: 15 minutes.
1 1⁄2 cups leftover cooked brown rice
2 teaspoons canola oil or butter
2 large eggs
1 large avocado
Optional garnishes: Sliced pickled ginger, kimchi, toasted sesame seeds, sautéed greens or leftover cooked vegetables, shredded cheese, hot sauce.
Reheat rice gently in a small pan with a few drops of water, or in the microwave. Divide the heated rice between two wide bowls. Heat a cast iron or non-stick sauté pan over medium heat for a minute, then add the oil or butter to the hot pan. Crack each egg into the pan and reduce the heat to medium-low. Cover the pan and let cook for about 2 minutes, until the whites are set and the yolk is jiggly when you shake the pan gently.
While the eggs cook, cut the avocado in half lengthwise, and remove the pit. Use a paring knife to slice each avocado half in the shell, then scoop the slices out with a spoon. Fan half of the avocado slices over each bowl of rice, and place a cooked egg on each bowl. Serve with optional garnishes for a hearty breakfast or lunch.
For an even heartier breakfast, add sausage, cubed tofu or bacon crumbles to this whole-grain dish.
Peanut Butter Pancakes
Servings: 4 (12 pancakes). Prep time: 30 minutes.
1 cup whole-wheat pastry flour
1 tablespoon sugar
½ teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
1 large egg
½ cup creamy peanut butter, divided
½ cup nonfat Greek yogurt
1 ¼ cup milk or almond milk, divided
1 teaspoon vanilla
3 tablespoons maple syrup
1 teaspoon coconut oil
Fruit, such as bananas, grapes or cranberries
Heat the oven to 200°F, to keep the pancakes warm while you finish cooking.
In a large bowl, combine the flour, sugar, baking powder, baking soda and salt, and whisk to mix well. In a medium bowl, combine the egg, 1⁄4 cup peanut butter, and yogurt and stir to a smooth paste. Whisk in a cup of the milk gradually, then the vanilla, until smooth. Stir the egg mixture into the flour mixture, just until combined.
Preheat a griddle or a large non-stick or cast iron skillet over medium heat. When hot, brush lightly with oil. Use a 1⁄4 cup measure to scoop portions of batter into the pan, leaving space between the rounds of batter. As the pancakes start to form bubbles on top, reduce the heat to medium-low. Cook for about 2 minutes on the first side, until the edges look cooked and the top is bubbled. Carefully flip each cake and cook for about 2 minutes longer. Transfer to a large, heavy platter and place in the oven as you finish the remaining pancakes.
Before serving, combine the remaining peanut butter, coconut oil, remaining 1⁄4 cup of milk and maple syrup and stir over low heat just until warmed and pourable.
Stack three pancakes, top with the peanut butter sauce and add sliced or whole fruit.
Reprinted by permission from StrongerTogether.coop.
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