Breakfast Recipes

Eggs with veggies or fruits are an ideal start to any day.  The whole family can enjoy can scrambled eggs with veggies with healthy baked goods, a fruit smoothie or simple fresh fruit.


Swirly Crustless Quiche

Makes 6 pieces that are good for breakfast, lunch, or dinner

 

1 large zucchini, shredded or grated and strained

2 large carrots, shredded or grated

1/2 sweet potato, shredded or grated

1/2 teaspoon dried rosemary

1/2 teaspoon salt

1 dozen eggs, beaten

1 tablespoon coconut oil

 

Preheat oven to 375℉.

Mix all veggies, rosemary, salt and eggs together in a large bowl and set aside.

Grease a 9 x 13 inch baking dish with coconut oil and pour in the egg mixture.

Bake for about 45 minutes until the edges are brown. The quiche will puff up while baking and deflate when removed from the oven.


Paleo Blueberry Lemon Muffins

Makes 12 muffins

 

6 eggs

1/2 cup melted coconut oil

1 teaspoon vanilla extract

1/4 cup maple syrup - grade B has the most nutrients

1 lemon, juice and zest

1/2 cup coconut flour

1/2 teaspoon sea salt

1/4 teaspoon baking soda

1 cup fresh blueberries, or any berries you like 

 

Preheat oven to 350 ℉

Whisk the eggs, coconut oil, vanilla extract, maple syrup, lemon juice, and lemon zest together in a large mixing bowl.

Sift in the coconut flour, sea salt, baking soda and stir until well combined.

Gently fold in the blueberries.

Place natural parchment muffin liners in a 12-muffin tin.

Scoop 1/4 cup of batter into each muffin cup.

Bake for 35-40 minutes. 


Pumpkin Cranberry Muffins

Makes 12 muffins

 

6 eggs

1/4 cup canned pumpkin

1/2 cup melted coconut oil

1 teaspoon vanilla extract

1/4 cup maple syrup - grade B has the most nutrients

1/2 cup coconut flour

1/2 teaspoon sea salt

1/4 teaspoon baking soda

1 tablespoon pumpkin pie spice

1/2 cup fresh cranberries

 

Preheat oven to 350 ℉

Whisk the eggs, pumpkin, coconut oil, vanilla extract and maple syrup together in a large mixing bowl.

Sift in the coconut flour, sea salt, baking soda and pumpkin pie spice and and stir until well combined.

Gently fold in the cranberries.

Place natural parchment muffin liners in a muffin tin.

Scoop 1/4 cup of batter into each muffin cup and bake for 35-40 minutes. 


Paleo Banana Bread

Makes about 8 slices

 

4 bananas, mashed 

4 eggs

1/2 cup almond butter 

4 tablespoons coconut oil 

1/2 cup coconut flour

1 tablespoon cinnamon

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon vanilla

pinch of sea salt

 

Preheat oven to 350 ℉.

Combine bananas, eggs, almond butter and coconut oil in a mixing bowl or food processor and mix well. If you are using a mixing bowl you may want to use a hand mixer.

Once all ingredients are blended, add coconut flour, cinnamon, baking soda, banking powder, vanilla and sea salt. Mix well.

Grease a 9x5 loaf pan with oil.

Pour in batter and spread it evenly.

Place in preheated oven and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean.

Remove from oven and cool.

Once cooled, slice and serve. 


Steel-Cut Oats

Make a large pot of oatmeal for 5-6 days of easy breakfasts. Either cook the oatmeal in water or unsweetened nut milk. Follow the directions on the package if you choose steel-cut oats, typically they will instruct you to:

 

Measure out one cup of dry oats. McCann’s Irish Oats are a delicious brand.

Bring four cups of water to a boil and add oats. Stir to combine.

Optional: add several tablespoons of raw cacao nibs for flavor, antioxidants, and chocolatey crunch.

Reduce heat to medium-low and simmer, stirring at least every very five minutes, for 30 minutes. When oats have absorbed most of the water, turn off the heat and allow to cool.

Store in an airtight container and reheat each serving on the stovetop in a saucepan with a little water.

 

Flavor your daily oatmeal with any or all of these tasty, nutritious toppings:

 

1-2 tablespoons ground flax seeds, chia seeds or hemp hearts, all of which contain healthy omega-3’s

chopped nuts

cinnamon to taste; you can use plenty, it helps balance blood sugar

pumpkin pie spice, apple pie spice or cocoa powder are fun to experiment with!

fresh berries galore!

 

Oatmeal for breakfast alone will not have enough protein to get you to 1/3 of your meal being protein, which is a good general goal. Have 1-2 eggs, cooked any way you like, with the oatmeal. 


Overnight Oats

Double or triple to make as many bowls or portable mason jars full of oats as desired in advance. These can be made very simply or quite gourmet.

 

1/2 cup rolled oats, not instant or quick cooking

1/2 cup nut milk of choice

1/8 teaspoon vanilla extract

1 tablespoon ground flax seeds and/or chia seeds 

lemon zest for flavor (optional)

cinnamon for flavor 

1/2 peach, nectarine, apricot or other fruit, diced 

1-2 teaspoons maple syrup or honey (optional)

 

Combine all ingredients in a bowl and stir. Cover and refrigerate.

If desired, pour into a mason jar with a lid so this can be a portable meal.

Allow oats to soak in milk and flavors overnight.

Top with fresh berries or banana slices in the morning if desired. This may eliminate the need to add maple syrup or honey as a sweetener.


Want to learn more about the nutritional value in these recipes?