West Coast Avocado Toast
Hummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 10 minutes | Serves 1 | Calories: 429 Protein: 16.2g Fat: 21.9g Carbs: 46.4g |
Ingredients
- 1 cup mixed salad greens
- 1 teaspoon red-wine vinegar
- 1 teaspoon extra-virgin olive oil
- Pinch of salt
- Pinch of pepper
- 2 slices sprouted whole-wheat bread, toasted
- ¼ cup plain hummus
- ¼ cup alfalfa sprouts
- ¼ avocado, sliced
- 2 teaspoons unsalted
- sunflower seeds
Recipe
- Toss greens with vinegar, oil, salt and pepper in a medium bowl. Spread each slice of toast with 2 tablespoons hummus. Top with sprouts, avocado and the greens and sprinkle with sunflower seeds.
Strawberry-Banana Green Smoothie
This green smoothie recipe is sweetened only with fruit and gets an extra dose of healthy omega-3s from flaxseeds.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 318 Protein 19.8g Fat: 7.4g Carbs: 47.6g |
Ingredients
- 1 medium banana
- 1 cup baby spinach
- ½ cup low-fat plain Greek
- yogurt
- ½ cup nonfat milk
- 6 frozen strawberries
- 1 tablespoon flaxseeds
Recipe
- Puree banana, spinach, yogurt, milk, strawberries and flaxseeds in a blender until smooth.
Tofu & Vegetable Scramble
Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 1 | Calories: 420 Protein: 27g Fat: 25.5g Carbs: 25.7g |
Ingredients
- 1 ½ teaspoons extra-virgin olive oil
- 5 ounces extra-firm tofu, drained and cubed
- 1 cup chopped vegetables, such as zucchini, mushrooms and onions
- ½ teaspoon spice of choice, such as chili powder or ground cumin
- Pinch of ground pepper
- ⅓ cup canned chickpeas, rinsed
- ¼ cup pico de gallo or salsa
- ¼ cup shredded Cheddar cheese, preferably sharp (1 oz.)
- 1 dash Hot sauce and chopped cilantro to taste
Recipe
- Heat oil in a large nonstick skillet over medium-high heat. Add tofu, vegetables, spice and pepper; cook, stirring often, until the vegetables are softened, 5 to 7 minutes.
- Add chickpeas and pico de gallo (or salsa) and heat through, 1 to 2 minutes
Remove from heat, gather the scramble into one section of the pan, top with Cheddar cheese and let melt off the heat. Serve with hot sauce and cilantro, if desired.
Strawberry Chia Pudding
This Strawberry Chia Pudding is the perfect healthy breakfast. It's creamy, loaded with fresh fruity flavors, lightly sweet, and totally delicious. It's a satisfying meal made without unhealthy sugars, packed with superfoods.
| Total Cooking Time | Servings | Nutritional Information | |
|---|---|---|---|
| 10 minutes | Serves 2 | Calories: 322 Protein: 13g Carbs: 40g Fat: 13g | Table Data |
Ingredients
- Chia Seeds
- Strawberries
- Milk
- Maca Powder
- Peanut butter
- Vanilla
- Ceylon Cinnamon
Recipe
- Prepare the ingredients. Start with measuring all the ingredients. I use measuring cups. Wash and pat the strawberries dry with a clean towel. Remove stems. Place strawberries in a bowl and mash them with the fork.
- Mix chia seeds. Place chia seeds in another bowl. Add in milk, sweetener, and vanilla extract. Mix chia seeds using a whisk or a spoon. Next, add peanut butter, cinnamon, and maca powder (if used). Mix chia seeds until smooth and not clumped. Leave chia seeds to rest for 15 minutes. Seeds will start to absorb the liquid and expand forming the chia pudding. Mix the chia seeds halfway through. That way, chia seeds will absorb liquid equally, and there will be no lumps.
- The final step is to mix in mashed strawberries. If chia pudding is too dense, add in more liquid (milk). Also, this is a good time to try the chia pudding and add more sweetener if desired.
Add toppings (optional): I used fresh strawberries and bee pollen. Be creative and add toppings you like.
Strawberry-Blueberry-Banana Smoothie
A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 335 Protein: 6.8g Carbs: 45.8g Fat: 16.9g |
Ingredients
- ½ cup frozen strawberries
- ½ cup frozen blueberries
- 1 small ripe banana (frozen, if desired)
- ¾ cup chilled unsweetened cashew milk, plus more if needed
- 1 tablespoon cashew butter
- 1 tablespoon hulled hemp seeds
Recipe
- Combine strawberries, blueberries, banana, cashew milk, cashew butter and hemp seeds in a blender. Process until smooth, adding more cashew milk, if needed, for desired consistency. Serve immediately.
Peanut Butter-Banana Cinnamon Toast
This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 266 Protein: 8.1g Fat: 9.3g Carbs: 38.3g |
Ingredients
- 1 slice whole-wheat bread, toasted
- 1 tablespoon peanut butter
- 1 small banana, sliced
Cinnamon to taste
Recipe
- Spread toast with peanut butter and top with banana slices. Sprinkle with cinnamon to taste.
Apple-Cinnamon Overnight Oats
It takes just a few minutes in the evening to mix rolled oats and almond milk and you have a head start on a healthy breakfast the following morning. In the morning, top the oatmeal with fresh fruit and toasted nuts. Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 6 hours | Serves 1 | Calories: 215 Protein: 5.7g Carbs: 40.8g Fat: 4.4g |
Ingredients
- ½ cup old-fashioned rolled oats (see Tip)
- ½ cup unsweetened almond milk
- ½ tablespoon chia seeds (Optional)
- 1 teaspoon maple syrup
- ¼ teaspoon ground cinnamon
- Pinch of salt
- ½ cup diced apple
- 2 tablespoons toasted pecans (Optional)
Recipe
- Combine oats, almond milk, chia seeds (if using), maple syrup, cinnamon and salt in a pint-sized jar and stir. Cover and refrigerate overnight.
- Before serving, top with apple and pecans, if desired.
Peanut Butter Blueberry Banana Smoothie
This creamy 4-ingredient peanut butter blueberry banana smoothie makes the perfect healthy breakfast or snack. Top this easy blueberry banana smoothie with your favorite granola, extra banana slices and blueberries, and a drizzle of peanut butter! Options to add extra protein or sneak in veggies, too.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 304 Fat: 12.2g Protein: 6.9g Carbs: 50.3g |
Ingredients
- 1 ripe medium banana (frozen if you prefer)
- 1 cup frozen blueberries
1 tablespoon peanut butter (or any nut butter you’d like) - 1 cup unsweetened almond
- Milk, plus more to thin if necessary
For Toppings: - Your favorite granola
- Drizzle of peanut butter
- Extra banana slices + blueberries
Recipe
Add all ingredients to a blender and blend until smooth. Top with granola, a drizzle of peanut butter and extra frozen or fresh blueberries and banana slices. Serves 1. Double the recipe to serve 2
Mixed-Berry Breakfast Smoothie
Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 424 Fat: 21g Protein: 17g Carbs: 55g |
Ingredients
- 1 cup frozen mixed berries
- ¾ cup water
- ½ cup low-fat plain Greek
- Yogurt
- 1 banana
- ¼ avocado
- 2 tablespoons chopped walnuts
Recipe
- Combine berries, water, yogurt, banana, avocado and walnuts in a blender. Blend on high speed until smooth. If necessary, add more water to reach desired consistency.
Healthy Banana Pancakes with Berry Compote
Looking for a healthy pancake recipe for Pancake Day or brunch? These oaty banana pancakes are full of fibre and vitamins but taste like a treat. Or, for a healthy winter pancake topping, make this cranberry compôte to finish of these easy pancakes.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 minutes | Serves 2 | Calories: 420 Fat: 19.7g Protein: 12.2g Carbs: 44.8g |
Ingredients
- 3 small very ripe bananas, mashed
- 3 medium free-range eggs, beaten
- 150g rolled oats
- 1 tsp ground cinnamon
- 200g frozen mixed berries
- Coconut oil for frying
- Clear honey to drizzle (optional)
- 3 tbsp dried coconut flakes to serve
Recipe
- 1. Put the bananas, eggs, oats and cinnamon into a mixing bowl and whizz using a stick blender. There should be some texture in the oats but the mix needs to be fairly smooth.
2. Put the berries in a small pan and heat gently for 5-8 minutes until softened. Add a splash of water if they start to catch.
3. Heat a little coconut oil in a large frying pan and, when hot, add a medium ladleful of pancake batter. Turn down the heat to low and fry for 3-4 minutes on one side, then flip and repeat. The pancakes are quite thick so you may need to flip them again to make sure they’re cooked but not too browned.
4. Serve with the berry compote, adding a little honey if it’s not sweet enough, with coconut flakes on top.
Couscous, vegetable and egg salad
Couscous, vegetables and egg, this is the ultimate power salad. High in protein and fibre, quick to make and very tasty.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 4 | Calories: 416 Protein: 20g Carbs: 50g Fat: 15g |
Ingredients
- 1 cup couscous
- 1 lemon, zest and juice
- 2 tablespoons olive oil
- 2 tablespoons Moroccan seasoning
- 2 tablespoons chopped fresh coriander or fresh parsley 14oz can chickpeas, rinsed
- 4 cups diced or grated vegetables such as snow peas, cherry tomatoes, capsicums, cucumber, red onions, courgettes
- 4 cups rocket
- 4 hard-boiled eggs, quartered
Recipe
- 1. Place couscous in a medium bowl and pour over 1 cup boiling water. Soak for 3 minutes then fluff with a fork.
2. In a small bowl mix lemon zest, lemon juice, oil, Moroccan seasoning and coriander together. Stir into couscous along with chickpeas and vegetables. Stir rocket through and top with eggs.
Quinoa Nut Muesli with Soy Milk and Hazelnuts
"""Quinoa Nut Muesli with Soy Milk and Hazelnuts"" is a good way to use cooked quinoa. See also a raw food version under “Alternative preparation”. vegan "
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 1 | Calories: 222 Protein: 8.14g Fat: 3.55g Carbs: 39.4g |
Ingredients
For the quinoa
1. 3 ¼ oz Quinoa, cooked
For the cranberry and nut mixture
1. ⅞ oz Hazelnuts
2. ⅞ oz Cranberries, raw (organic?)
3. 1 ½ tsp Agave syrup (0.36 oz)
4. 1 tsp Chia seeds, raw (organic?) (0.07 oz)
5. 3 drops Vanilla extract (0.01 oz)
6. 300 ml Soy milk, flavored (e.g., vanilla) (11 oz)
Recipe
- For the quinoa
If you already have cooked quinoa on hand, please continue on to the next step. If not, use about 50 g of uncooked quinoa. Wash the quinoa and cook in boiling water on medium or low heat for 20 minutes. In the meantime, you can continue with the following preparation steps.
Cooking quinoa: You can either cook the quinoa in more than enough water and then drain it off at the end or use the ratio 2.5 to 1 for water to quinoa, and the water will then be fully absorbed by the quinoa during the cooking process.
Sprouting quinoa for the raw food version: For this version, you will need a sprouting jar. Make sure to factor in the time required for soaking and sprouting (approx. 1½ days). Soak the seeds in a bowl for 3 to 4 hours, rinse with water in a sieve, and then transfer the rinsed quinoa to a sprouting jar. Place the jar with the sprouting lid upside down so that the excess water can run off. After sprouting about 4–5 hours at 18–22 °C, rinse with water, pour the water out, and set the jar upside down. Do this again 2–3 times over the next 24 hours. You shouldn’t let the quinoa sprout too long so that the seeds retain their firmness.
For the cranberry and nut mixture
Chop the hazelnuts and then place in a small bowl.
It works well to use a cheap coffee grinder for this step, but make sure you don’t grind the hazelnuts too long. You don’t want them to be chopped too finely. If you don’t have an appliance that will work for this, you can also wrap the hazelnuts in a dish towel and carefully crush them using a wooden mallet or hammer.
Cut the cranberries into medium-size pieces and then add to the bowl with the chopped nuts.
Combine the agave syrup, chia seeds, vanilla extract, and quinoa and stir well. Then add the soy milk and serve the Quinoa Muesli.
In the original recipe, the author uses liquid stevia (1–2 spoons) as well as ground vanilla (1 tsp) instead of the alternatives we have listed here. For “Milk,” Ilia Lauber lists “Plant-based milk (300 ml)”. You can also use other plant-based milks than soy as we have described under “Alternative preparation.”
Broccoli and Zucchini Fritters
Steamed broccoli and grated zucchini come together with flavorful onions, aromatic garlic, and red bell peppers are pan-fried to make delicious crispy fritters.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 4 | Calories: 438 Protein: 24g Carbs: 79g Fat: 5g |
Ingredients
- 1 head of broccoli
- 2 cups shredded zucchini
- 1 cup tofu
- 1 cup all-purpose flour (use gluten-free if needed)
- 2 chickpea egg (flaxseed egg works the same)
- 2 garlic cloves
- 1 tbsp olive oil
- ½ red onion
- 2 tbsp nutritional yeast
- ½ red bell pepper
- ½ tsp salt
- Ground pepper to taste
Recipe
- 1. Chop the broccoli head into florets. Cook broccoli in a steamer until is fork-tender. After that, slightly mash it.
2 Chop onion, red bell pepper and garlic in small pieces. Sauté them until onion is translucent and pepper is tender.
3. In a big bowl, add mashed broccoli, sauté veggies and shredded zucchini. Stir to combine.
4. In a different bowl mashed tofu until a ricotta cheese consistency, use a stick blender if necessary. Add mashed tofu to the big bowl.
5. Prepare the chickpea egg by whisking 2 tbsp of chickpea flour with 4 tbsp of water. Add salt, ground pepper and nutritional yeast. Add the chickpea egg to the big bowl and stir to combine.
6. Finally, add flour and stir again to get a smooth paste.
7. Using your hands, form the fritters.
8. Heat a skillet and drizzle a tbsp of olive oil. Cook fritters on medium heat until golden brown
9. Keep left-overs in the fridge in an airtight container for up to 5 days.
Scrambled Egg with Tofu
Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 137 Fat: 10.5g Carbs: 1.8g Protein: 8.6g |
Ingredients
- 1 large egg
- ½ teaspoon dried tarragon
- Dash of hot sauce, such as
- Pinch of salt
- Freshly ground pepper, to taste
- 1 teaspoon extra-virgin olive oil, or canola oil
- 2 tablespoons crumbled tofu, (silken or regular)
Recipe
- Blend egg, tarragon, hot sauce, salt and pepper in a small bowl with a fork. Heat oil in a small nonstick skillet over medium-low heat. Add tofu and cook, stirring, until warmed through, 20 to 30 seconds. Add egg mixture and stir until the egg is set, but still creamy, 20 to 30 seconds. Serve immediately.
Mushroom & Shrimp Quinoa Risotto
Quinoa, the super-grain of Peru, has a creamy and supple texture that lends itself to recipes that are typically made with rice, like this risotto. It's high in protein and fiber, gluten-free and very filling. White quinoa is the most common variety, but you can also find red, black or multicolored quinoa--any variety works in this recipe. For a vegetarian version of this easy healthy recipe, double the mushrooms and skip the shrimp.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 4 | Calories: 216 Protein: 13.3g Carbs: 25.1g Fat: 7.1g |
Ingredients
- ¾ cup quinoa
- 1 ¼ cups water
- 1 tablespoon olive oil, divided
- 1 medium shallot, minced (about 1/4 cup)
- 1 ½ cups sliced cremini or button mushrooms (3 oz.)
- 2 large garlic cloves, minced (about 1 Tbsp.)
- ¼ teaspoon crushed red pepper
- 6 ounces peeled and deveined raw shrimp, chopped (3/4 cup)
- ¾ cup low-sodium chicken broth or vegetable broth, divided
- ¼ cup chopped fresh Italian parsley
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- ¼ cup grated Parmesan cheese
- 1 lemon, cut into wedges
Recipe
- Combine quinoa and water in a small saucepan; bring to a boil over medium-high heat (watch to ensure it does not boil over). Cover, reduce heat to low, and cook until the liquid has been absorbed and the quinoa is tender, about 15 minutes. Set aside.
Step 2
Heat 2 tsp. oil in a medium saucepan over medium-high heat. Add shallot and cook, stirring often, until fragrant, about 2 minutes. Add the remaining 1 tsp. oil and mushrooms; cook, stirring occasionally, until the mushrooms begin to turn golden, 2 to 3 minutes.
Step 3
Add garlic, crushed red pepper, and shrimp; cook, stirring, for 1 minute. Stir in 1/2 cup broth and cook, stirring and scraping up any browned bits, for 1 minute.
Step 4
Reduce heat to medium. Stir in the quinoa and the remaining 1/4 cup broth; cook, stirring, until the liquid has almost evaporated, about 2 minutes. Stir in parsley, salt, and pepper. Sprinkle with Parmesan. Serve immediately, with lemon wedges.
Blueberry Coconut Pancakes
I call these my “make him fall in love with you Blueberry Coconut Pancakes.” Delicious, soft, fluffy pancakes. They say a way to a man’s heart is through his stomach, I can’t say that it’s completely true, but it certainly doesn’t hurt.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 10 | Calories: 136 Protein: 5g Carbs: 4.8g Fat: 11g |
Ingredients
- All Purpose White Flour – 1 1/2 cups
- Baking Powder – 3 1/2 tsp
- Salt – 1/2 tsp
- Brown Sugar in the Raw – 1 tbsp
- Reduced Fat 2% Milk – 1 1/4 cups
- Organic Egg – 1
- Unsalted Butter – 1 tbsp melted
- Pure Vanilla Extract – 1/2 tsp
- Fresh Organic Blueberries – 1 cup
- Sweetened Coconut Flakes – 1 cup
- Coconut Oil Spray – for cooking pancakes optional: butter
Recipe
- In a large bowl, combine the dry ingredients… flour, baking powder, salt and sugar. Stir and set aside.
2. In a separate bowl/pyrex dish – combine the wet ingredients… milk, egg, vanilla, and melted butter. Stir well.
3. Make a well in the center of the dry ingredients, now add the wet ingredients to the dry.
4. Mix, but DO NOT OVER MIX. The batter will form little bubbles and look a bit lumpy, this is OK
5. Mix, but DO NOT OVER MIX. The batter will form little bubbles and look a bit lumpy, this is OK
6. Heat up a castiron skillet on low or low-medium heat. You can use a nonstick as well, but I prefer castiron. Once really hot, spray with Coconut Oil Spray.
7. Pour a 1/4 cup of pancake batter onto the skillet.
8. I cooked two at a time. Cook for 2-3 minutes or until the pancake is golden brown
9. Flip. Cook 2-3 minutes until the pancake is cooked is golden brown. Make sure it is cooked in the center.
10. Place on plate. Repeat cooking process until there is no batter left. Serve immediately, top with real maple syrup, coconut, and fresh blueberries
Savoury pancakes with spinach, ricotta & smoked salmon
This savoury pancake recipe is perfect for your summer brunches/lunches. It mixes various flavours and nutritional benefits and is balanced in nutrients for a complete meal.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 50 minutes | Serves 6 | Calories: 530 Protein: 20.5g Carbs: 38.8g Fat: 32g |
Ingredients
Pancakes
1. 3 eggs or plant-based alternative of your choice
2. 100 ml milk or plant-based alternative of your choice
3. 6 tbsp wholemeal wheat flour
4. 2 handful fresh spinach
5. 100 g ricotta or plant-based alternative of your choice
6. 1 tsp baking powder
7. 1 tsp baking soda if you want fluffy pancakes
8. salt
9. pepper
Topping
1. 2 tbsp cream cheese or plant-based alternative of your choice
2. 100 g smoked salmon or plant-based alternative of your choice
3. 50 g arugula
4. a few basil leaves
5. a few radishes
6. sesame seeds
Recipe
Pancakes
Mix the eggs, milk and flour with a whisk.
Add the spinach and ricotta.
Add the baking powder and baking soda.
Add salt and pepper to taste.
Heat a little cooking oil in a pan over high heat until it simmers, then reduce to medium-low heat.
Place a scoop of the mixture in the centre of the pan.
Flip over after approx. 2 min. when the pancake peels off easily.
Cook for another 2 min.
Remove the pancake from the pan and repeat it 5 more times.
Topping
Cut radishes into thin slices.
Trim the basil.
Arrange the pancakes on top of each other (2 x 3 pancakes).
Spread the tops of the last pancakes with cream cheese.
Place the salmon on top.
Cover with arugula, radish, basil.
Sprinkle with sesame seeds.
Cottage Cheese with Raspberry Honey
Crunchy sunflower seeds add delicious flavor to this simple, light meal or snack of cottage cheese dressed up with raspberries and honey.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 minutes | Serves 4 | Calories: 169 Protein: 15.6g Carbs: 20.1g Fat: 3.5g |
Ingredients
- 2 cups raspberries
- 2 tablespoons honey
- 1 teaspoon finely shredded lemon peel
- 2 cups low-fat cottage cheese
- 2 tablespoons roasted, salted sunflower seed kernels
- 1 Lemon peel twists
Recipe
- Place 1 cup of the raspberries in a food processor; cover and process until pureed. Strain raspberry mixture through a fine-mesh sieve. In a small bowl, combine the raspberry puree, honey, and shredded lemon peel.
- Divide cottage cheese among four individual bowls. Top with raspberry-honey mixture; gently stir once or twice. Top with the remaining 1 cup raspberries and the sunflower seed kernels. If desired, garnish with lemon peel twists.
Banana Protein Muffins
These healthy banana muffins are packed with protein thanks to ingredients like peanut butter and Greek yogurt, while white whole-wheat flour gives them a fiber boost. Serve them for breakfast or for a grab-and-go snack.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 minutes | Serves 12 | Calories: 193 Fat: 6g Protein: 5g Carbs: 32g |
Ingredients
- 1 ½ cups white whole-wheat flour
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ¾ teaspoon baking soda
- ½ teaspoon salt
- ⅓ cup plain whole-milk Greek yogurt
- ⅓ cup creamy natural peanut butter, well stirred
- 2 large eggs
- 1 cup mashed banana (from
- 2 very ripe bananas)
- ½ cup packed light brown sugar
- ⅓ cup granulated sugar
- 1 teaspoon vanilla extract
- ¾ cup chopped walnuts, toasted
Recipe
- Step 1
Preheat oven to 350°F. Line a 12-cup muffin tin with paper liners. Whisk flour, baking powder, cinnamon, baking soda and salt together in a medium bowl. Set aside.
Step 2
Whisk yogurt and peanut butter together in a large bowl until smooth. Add eggs, banana, brown sugar, granulated sugar and vanilla; whisk to combine. Fold the flour mixture into the banana mixture until the flour is mostly incorporated.
Step 3
Spoon the batter evenly into the prepared muffin cups (3 heaping tablespoons each); sprinkle evenly with walnuts. Bake until a wooden pick inserted in the center comes out clean, 18 to 22 minutes. Remove from oven; let cool for 5 minutes. Serve warm or let cool completely, about 30 minutes.
Oatmeal Waffles
These oatmeal waffles have a hint of cinnamon and a nice crispy outer layer. Brown sugar in the batter helps to mimic the flavors of a classic bowl of oatmeal.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 minutes | Serves 8 | Calories: 283 Protein: 7g Carbs: 39g Fat: 11g |
Ingredients
- 1 cup old-fashioned rolled oats
- 1 ½ cups all-purpose flour
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
- 2 cups oat milk or other nondairy milk
- 2 large eggs, lightly beaten
- 6 tablespoons unsalted butter, melted
- 3 tablespoons light brown sugar
- 1 teaspoon vanilla extract
- 2 cups mixed fresh blueberries and blackberries
Maple syrup or vanilla yogurt (optional)
Recipe
- Preheat waffle iron to medium-high. Process oats in a blender to a fine powder, about 20 seconds. Transfer to a medium bowl. Add flour, baking powder, cinnamon and salt; whisk until well combined. Add oat milk (or other milk), eggs, butter, brown sugar and vanilla; whisk until just combined (some lumps may remain).
- Coat the waffle iron with cooking spray. Spoon on 1/2 cup batter, spreading it to reach the edges; cook until cooked through and golden brown, 4 to 5 minutes. Repeat with the remaining batter.
- Top the waffles evenly with berries; serve with maple syrup or yogurt, if desired.
Blueberry-Ricotta Pancakes
Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 minutes | Serves 4 | Calories: 237 Protein: 11.8g Carbs: 29.6g Fat: 7.7g |
Ingredients
- 1/2 cup whole-wheat pastry flour (see Source)
- 1/4 cup plus 2 tablespoons all-purpose flour
- 1 teaspoon sugar
- 1 teaspoon baking powder
- ¼ teaspoon baking soda
- ½ teaspoon freshly grated nutmeg
- ¾ cup part-skim ricotta cheese
- 1 large egg
- 1 large egg white
- 1/2 cup nonfat buttermilk (see Tip)
- 1 teaspoon freshly grated lemon zest
- 1 tablespoon lemon juice
- 2 teaspoons canola oil, divided
- ¾ cup fresh or frozen (not thawed) blueberries
Recipe
- Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
- Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
3-Ingredient Egg & Mushroom Puff Pastry Rolls
Heat-and-go breakfasts get an upgrade with these 3-ingredient savory puff pastries filled with scrambled eggs and mushrooms. A sheet of store-bought puff pastry makes assembly a snap. These are rich and flavorful on their own, but feel free to top the scrambled eggs with shredded cheese before rolling up the dough.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 4 | Calories: 482 Carbs: 30g Fat: 33g Protein: 16g |
Ingredients
- 2 teaspoons olive oil
- 8 ounces sliced mushrooms
- 6 large eggs, beaten
- ⅛ teaspoon salt
- ⅛ teaspoon ground pepper, plus more for garnish
- All-purpose flour for rolling
- 1 sheet frozen puff pastry, thawed
- Chopped chives for garnish
Recipe
- Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.
- Heat oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring frequently, until lightly browned, about 5 minutes. Remove from pan and set aside.
- Wipe out the skillet and coat it with cooking spray; set over medium-low heat. Add eggs and cook, stirring often, until just set; sprinkle with salt and pepper.
- Roll puff pastry on a lightly floured surface into a 9-by-11-inch rectangle. Lift the pastry and lay it flat again to keep it from sticking to your work surface. Spread the mushrooms and scrambled eggs evenly over the pastry. Starting at the short end, roll up the pastry jelly-roll-style. Sprinkle with pepper, if desired. Using a serrated knife, cut the log into 8 pieces. Place the pieces 3 inches apart on the prepared baking sheet. Bake until golden brown, 14 to 16 minutes. Top with chives, if desired.
Strawberry-Pineapple Smoothie
Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 255 Protein: 5.6 Fat: 11.1g Carbs: 39g |
Ingredients
- 1 cup frozen strawberries
- 1 cup chopped fresh pineapple
- ¾ cup chilled unsweetened almond milk, plus more if needed
- 1 tablespoon almond butter
Recipe
- Combine strawberries, pineapple, almond milk and almond butter in a blender. Process until smooth, adding more almond milk, if needed, for desired consistency. Serve immediately.
Blueberry Almond Chia Pudding
Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats--combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 8 hours 10 minutes | Serves 1 | Calories: 229 Protein: 5.7g Carbs: 30.3g Fat: 10.8g |
Ingredients
- ½ cup unsweetened almond milk or other nondairy milk beverage
- 2 tablespoons chia seeds
- 2 teaspoons pure maple syrup
- ⅛ teaspoon almond extract
- ½ cup fresh blueberries, divided
- 1 tablespoon toasted slivered almonds, divided
Recipe
- Stir together almond milk (or other nondairy milk beverage), chia, maple syrup and almond extract in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days.
- When ready to serve, stir the pudding well. Spoon about half the pudding into a serving glass (or bowl) and top with half the blueberries and almonds. Add the rest of the pudding and top with the remaining blueberries and almonds.
Really Green Smoothie
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 343 Protein: 5.9g Carbs; 54.7g Fat: 14.2g |
Ingredients
- 1 large ripe banana
- 1 cup packed baby kale or coarsely chopped mature kale
- 1 cup unsweetened vanilla almond milk
- ¼ ripe avocado
- 1 tablespoon chia seeds
- 2 teaspoons honey
- 1 cup ice cubes
Recipe
- Combine banana, kale, almond milk, avocado, chia seeds and honey in a blender. Blend on high until creamy and smooth. Add ice and blend until smooth.