Category Archives: Breakfast ideas

Protein Packed Powerhouse Granola Bars

Today we have our monthly Nutrition Support Team meeting. The meeting is at noon, I always like to come prepared with a snack or treat of some sort. These are super packed with plant based protein! Bonus is these are no-bake for this fabulous hot July day! No need to turn on your oven and make it any hotter. 

This recipe yields 16 bars

Ingredients:

1/2 cup slivered almonds

1/4 cup milled flaxseed

1/4 cup sesame seeds

3 tablespoons of chia seeds

1 1/2 cup of quick oats

1 teaspoon apple pie spice

1/4 teaspoon of kosher salt

1 cup creamy cashew butter ( I am fairly excited I found this nut butter at ALDI)

1/2 cup honey

1 teaspoon pure vanilla extract

Pre-directions take a 9 x 9 baking dish and line it with parchment paper make sure to allow for some of the paper to overlay on the sides. This step will help you pull out the bars for easy cutting. Set aside.

Directions:

1. Take the first eight ingredients and mix them in a large bowl. Set aside. 

2. Place peanut butter and honey in a large microwavable safe glass bowl. Place in microwave in 30 second intervals. Stir between each intervals until soft and creamy. Add in the vanilla and stir to incorporate. 

3. Take the dry ingredients and add them to the creamy cashew butter mixture. Fold to incorporate all the ingredients together. 

4. Take the granola bar batter and add it into the prepared 9 x 9 baking dish. Take an extra piece of parchment paper and press it into the top to evenly distribute the batter this will allow for a nice even distribution of your batter for your protein bars.

5. Cover the bars with saran wrap in the baking dish. Place in the refrigerator for a few hours or overnight. This step will allow them to firm.

6. Remove the bars utilizing the parchment paper access from the sides. Place on a cutting board and cut into 16 bars. Now you can either individually wrap and freeze to pack them lunches or take to your next meeting. Keep these granola bars chilled or frozen for best results and optimal taste.

Mini Mediterranean Kalamata Olive & Spinach Frittatas

These mini frittatas are just what you need to get you going in the morning. These tiny protein powerhouses are full of vegetables and flavor. Today was day two for the Vintage Grand Prix Car festivities and I sent these along with my husband to fuel up the drivers for the event. They bite size egg muffins are the perfect size for dinning on the run and freeze well if you want to enjoy them longer than a week. 
This recipe yields 10 mini frittatas

 

Ingredients:

Cooking Spray

1/4 cup of red onion, chopped

3/4 cup of red bell pepper, chopped

1/4 cup kalatata olives, pitted and chopped

2 cups of fresh spinach

1 teaspoon dried oregano

1/2 cup skim milk

3 whole eggs

3/4 cup egg whites or 6 egg whites

1/4 cup of fat free or reduced fat feta

1/4 teaspoon cracked fresh pepper

Directions: 

1. Preheat oven to 350 degrees. Cooking spray line vessels in a standard muffin tin. I used stoneware for this recipe which generally requires longer baking time.

2. Heat sauté pan to medium heat, cooking spray the pan, once the pan is ready, add onions,& peppers. Cook on medium heat for 2 minutes. Add spinach, oregano and olives. 

3. In a large separate bowl whisk together the pepper, skim milk, eggs, egg whites, and feta. Set aside. 

4. Once the spinach has wilted take the cooked vegetables and add them to the egg mixture. Whisk all the ingredients together. 

5. Take a 1/4 cup measuring cup and add the batter to the prepared muffin tins 1/4 cup at a time. Place the muffin tin in oven and bake for 20 to 25 minutes. Using the stoneware pan this recipe did take 25 minutes. Remove the frittatas from oven when internal temperature reads 160 degrees. Allow the frittatas to cool slightly before removing from the pan and enjoy alone or on a toasted English muffin. 

Enjoy!

Spiced Zucchini & Date Muffins

 

 

 

Zucchini is a vegetable I know I could not live without. You can make just about anything with this adaptable vegetable.  I don’t know if it is because growing up we always had it in the garden and we baked it and cooked it every which way we could (Zucchini Stuffing, Zucchini Pancakes, Zucchini Fries, Zucchini Sweet Pickles, Zucchini Quiche, Zucchini Mock Apple Pie).  There is something about when it is baked with all my favorite spices, I find comfort in the memories created by my grandma and mom from growing up. If you grow zucchini in your garden, I am sure you know what I am talking about. And if you do not, I recommend you try to grow this summer vegetable. Summer squash is probably one of the easiest vegetables to grown; however, it will take over your garden so beware.

Today my grandpa and dad are coming down to the city to go to my husband and I’s favorite car show Vintage Grand Prix. I made these muffins to eat as we travel to the event. My husband this year is driving one of the minis for the track rides. I also sent him some to enjoy while he works hard at volunteering for the event.

Pre-Directions: Preheat oven to 400 degrees. Cooking spray with cooking spray 18 muffin tins with paper liners. 

Ingredients:

1/4 cup unsweetened applesauce

1 cup of liquid egg whites (or 4 eggs lightly beaten)

1/4 cup canola oil

2 tablespoons flaxseed, milled

1 1/4 cup of sugar

1 1/2 cup whole wheat pastry floor

1/2 cup quick oats

1 cup AP flour

1 teaspoon of kosher salt

1 Tablespoon of baking powder

1/2 teaspoon Chinese 5 spice

1/2 teaspoon ground Vietnamese cinnamon

1/2 cup walnuts, chopped

1/2 cup dates, chopped

1 1/2 cup of shredded zucchini (not peeled)

This recipe yields 18 muffins using a number 16 scoop

Directions:

  1. Place the first 5 ingredients (applesauce, oil, flaxseed, sugar,& egg whites) into a large bowl. By hand whisk the ingredients together and set aside.
  2. Take the next 7 ingredients (flours, oats,salt, baking powder, & spices) into a medium bowl whisk together to blend thoroughly.
  3. Add the dry ingredients into the wet ingredients prepared batter. Fold together by using a rubber spatula.
  4. Lastly add the zucchini, dates, and walnuts into the batter. Fold these ingredients into the batter. Be careful not to over mix.
  5. Portion the batter into the prepared muffin tins using a number 16 scoop.
  6. Bake for 16 minutes at 400 degrees, rotate half way through or they might start to burn on the bottom. Check to see if they are done by using a toothpick and if when you insert the toothpick into the muffin and it comes out clean or with dry residue remove from the oven. Allow to cool in the tin for 1 minute and carefully remove the muffins from the tin  (caution the pan will still be hot) and allow to cool the remainder of the way on a wire rack.
  7. Enjoy!

Classic Coffeecake Remake

 

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My mom growing up always made coffeecake on the weekends. I love the smell of the cake baking in the oven. I find it ironic years later to learn there is no coffee in the actual cake (how disappointing!!). The baked good just pairs so nicely with a strong cup of coffee, is where I am sure the name stemmed from.

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Today is an eventful day,  we are finally planting our garden.  My grandfather provided us with a lot of starter plants this past week. We just recently came back from vacation and have not had time to put in a garden.  He is visiting us for a father’s day picnic next week. I want to make sure we get everything planted before he reviews our garden. My husband tried to start the rototiller Friday and  it would not budge. Luckily our neighbors are going to let us borrow their tracker rototiller attachment. As a jester of gratitude, I baked this breakfast treat for them.

This cake is fairly large and I baked the coffeecake in my pampered chef stoneware bunt pan. I love, love stoneware for baking. Stoneware makes all baked goods cook so much more evenly. I also cut the sugar down significantly and swapped out the sour cream for nonfat greek yogurt. I did decrease the butter by half as well and used unsweetened applesauce in it’s place, which adds moisture and sweetness but also helps cut down on the saturated fat.

This recipe yields 16 to 20 servings

Ingredients:

2 cups whole wheat pastry flour

2 cups AP flour

1 3/4 cup of sugar, push 1/4 cup later for cinnamon and sugar swirl

2 TB of ground Vietnamese Cinnamon

4 Eggs

2 cups of plain greek non fat yogurt

1 tsp kosher salt

1 tsp baking soda

1 stick of unsalted butter (1/2 cup); softened to room temperature

1/2 cup of unsweetened applesauce

2 tsp of high quality pure vanilla extract

Directions: 

  1. Preheat oven to 350 degrees. Generously cooking spray a large bunt pan and set aside.
  2. In a large bowl mix together thoroughly the flours, salt, and baking soda. Set aside.
  3. Place in a stand mixer bowl the butter, & 1 & 3/4 of the sugar, using paddle attachment cream the two together. Add in applesauce and vanilla and continue to mix to incorporate the ingredients together. On low speed, add in the egg one at a time. Allow for each egg to incorporate into the batter before adding another egg.
  4. Add 1/3 of the flour mixture to the egg batter, continue the mixer speed on low. Once incorporated add 1/3 of the greek yogurt, repeat until flour and yogurt are gone.
  5. In a small bowl take the cinnamon and remaining 1/4 cup of sugar and mix together, set aside.
  6. Take 1/3 of the batter and spread with rubber spatula on the bottom of the greased bunt pan. Sprinkle evenly with 1/3 of the cinnamon sugar blend. Repeat the steps two more times, until no batter and cinnamon blend remain. Bake in a preheated oven at 350 degrees for 60 -65 minutes or until cake tester or toothpick comes out clean.
  7. Place the bunt pan on a wire rack, allow the cake to remain in the hot pan for 15 minutes to cool slightly. After the 15 minutes have elapsed, remove the cake from the pan and allow to cool on wire rack until you are ready to serve the cake.

Enjoy!

 

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Mocha Banana Peanut Butter Shake


It’s been hot and I cannot think of a better way to cool off than one of these shakes. Today I made a his and hers. These frosted beer glass are not just for beer!! 

This recipe yields 2 large shakes!  

Ingredients:

2 mini banana (aka Apple Bananas) or just one medium standard banana

2 TB of chocolate protein powder (100 calories per scoop) NSA

3 TB of peanut butter protein powder (or 2 TB PB2 powder)

1 cup cold chilled coffee 

1 cup unsweetened vanilla cashew milk (or any nut milk of the unsweetened variety)

Handful of ice (4-6 cubes) 

Directions:

1. In this order, place the milk, coffee and protein powders in the blender. Mix to incorporate the ingredients. 

2. Add the banana and purée the fruit. Lastly add the ice and pulse. Continue to pulse until you reach your desired consistency. 

Enjoy !



Banana Chocolate Protein Shake with Cocoa Nibs

This is a freshing drink after a long humid run. I added a banana for some thickness, extra fiber, and potassium. To top it off, I sprinkled cocoa nibs for an added flare. I have a new found love for cocoa nibs. 

Cocoa nibs packet some hefty antioxidants from the cacao bean which chocolate is harvested from! Not to mention they add a nice nutty texture with cocoa flavor, bonus no sugar. 
Ingredients:

1 scoop of chocolate protein powder (about 100 calories per scoop) 

1 cup vanilla almond cashew blend unsweetened milk (or any other unsweetened vanilla nut milk around 25-35 calories per serving)

1 medium banana

Handful of ice (5-6 cubes) 

A pinch of cocoa nibs

Directions:

1. Place the milk, & protein powder in blender, pulse a few times. Add banana and purée mixture. Add ice and allow the blender to work its magic. Mix until you reach the desired consistency you prefer. Pour into a fun glass and top cocoa nibs. Enjoy! 

Grapes & Peanut Butter Greek Yogurt

This is a great breakfast, snack or side to any lunch! This dish is packed with protein with an entire cup of Plain Greek Nonfat Yogurt & 2 Tablespoons of PB2.

If you are taking this to lunch I may suggest freezing the grapes to keep the yogurt cool until your lunch break.

Serving size one (sorry no sharing here)

Ingredients:

1 cup of Greek Plain Nonfat Yogurt

2 TB PB2 ( I like using one of chocolate PB2 and one of the original)

1 packet of true lime or pinch of fresh lime juice

1/2 tsp pure vanilla extract

1 packet of truvia (optional)

1 cup of seedless grapes

Dash of Vietnesmeese ground cinnamon

Directions:

1. Mix the first 5 ingredients in a 1 pint glass bowl. Mix together well with a mini rubber spatula.

2. Scatter the grapes ontop of the yogurt and sprinkle with cinnamon.

3. Place a lid over the top and place the yogurt back in the refrigerator or enjoy right away. Before diving in stir the grapes into the yogurt! If you let the grapes sit overnight some of the fruit juice with leak into the yogurt which will make the yogurt thin out a little and that is perfectly normal. Just make sure to stir. Enjoy!

 

Nutrition Facts: 

nutrition-label-for-peanut-butter-yogurt

Blueberry Oat Chai Greek Yogurt

 

Mason jar madness. My sister stayed the night on Thursday and we made some overnight yogurt for the morning the next day. I love Greek yogurt the possibilities are endless. Oatmeal or yogurt are my go to breakfast foods and when I can combine the two well you get the best of both worlds … Calcium …. Protein ….. Fiber…Add some frozen fruit and I am good to go until lunch. Nothing starts the day right like a good fulfilling breakfast. 
Servings One

Ingredients: 

1/2 tb vanilla unsweetened almond milk

1/2 tb chai seeds

1/2 tb old fashioned oats

1 tsp Vietnamese cinnamon ground 

1 packet true lime

1 tb vanilla protein powder

1 cup nonfat plain Greek yogurt

1 cup frozen blueberries

Directions:

1. Place first 7 ingredients in a 1 pint mason jar. Mix very thoroughly with a mini spatula. Pour frozen blueberries ontop of mixed yogurt.  Place jar seal on lid and refrigerate overnight. Enjoy! 

Strawberries, Oats & Greek yogurt

I created this concoction last year when we were in Florida leaving the hotel after the Disney Princess half Marathon. I was trying to clean out our mini fridge, and not waste one thing before we loaded up to head back home to the airport. This overnight yogurt oatmeal tastes like a strawberry cheesecake for breakfast! 

Ingredients:: 

One cup of Greek yogurt nonfat plain

1 teaspoon of ground Vietnamese cinnamon

1/8 cup of old fashion oats

Two packets of true lime which is equivalent to two slices of lime freshly squeezed

1 tablespoon of vanilla protein powder

Half a packet of truvia (optional)

1 cup of fresh diced strawberries or frozen if they are not in season

Directions:

1. Place the first six ingredients into a 1 pint mason jar. Mix with a small spatula very well. 

2. Top the yogurt mixture  with freshly cut strawberries.  Place the  seal of the mason jar on the lid and store the yogurt in the refrigerator overnight.

3. The next morning sprinkle with additional cinnamon swirl and enjoy!

Blueberry Almond Greek Yogurt

Breakfast is my favorite meal of the day. Maybe because a large… Wait very large cup of coffee goes with it! No really all jokes aside I love breakfast foods and it is the most important meal of the day to get your motor running. 

One of my standard go-to breakfast meals is anything with Greek NonFat Plain Yogurt. The possibilities are endless with this basic standard staple.


Serving Size One! 

Ingredients :

One cup of Greek plain fat-free yogurt

1 tablespoon of vanilla protein powder (look for the type with about 100 cal per one scoop)

1/2 packet of truvia or stevia in the raw

1/2 tablespoon of Chia seeds

1 Tsp of Vietnamese ground cinnamon

1/2 tablespoon of slivered almonds

1 cup of frozen blueberries

Directions: 

1. Thoroughly mix the first four ingredients together in a 2 pint mason jar. 

2. Top with frozen blueberries & sprinkle with slivered almonds. Place the mason jar lid and seal on the glass, close tightly and place in refrigerator overnight. 

3. Remove the mason jar from the refrigerator in the morning and give your yogurt a good stir to marry all the juices. 

Enjoy!