Category: Breakfast

Breakfast, Documents

Breakfast Bar for a Change – Jan 24 – 30 2016

Lightning Strike Self Defense

Quinoa Cereal Protein Bars

Ingredients
  • 1½ cups quinoa flakes
  • 2 cups gluten free flour mix or white whole wheat flour
  • 1 ½ teaspoons xanthan gum (ONLY if using gluten free flour w/o xanthan gum)
  • ½ cup flax seed meal (or ground flax seeds)
  • 1 teaspoon baking powder
  • 1 teaspoon sea salt
  • 1 cup coconut palm sugar
  • 2 tablespoons coconut oil, melted
  • 1 ¼ cups apple sauce
  • ½ cup almond milk (or milk of choice)
  • 2 tablespoons maple syrup
  • 2 teaspoons vanilla extract
  • 10 ounces organic jam, any flavor
  • ¼ cup water.
  • 6 dried apricots
  • ¼ c. cocoa powder
  • ½ c. vegan chocolate protein powder
  • 1½ tbsp. chia seeds
  • 1½ tbsp. hulled hemp seeds
  • 1 flax egg [1 tbsp. ground flax + 3 tbsp water, mixed together in a small bowl]
Instructions
  1. Preheat oven to 350 degrees. Line a 13 x9 pan with parchment paper.
  2. In a large bowl combine quinoa flakes, flour, flax seed meal, baking powder, sea salt and coconut palm sugar.
  3. In a large bowl, combine ingredients for the next layer. Use a fork to mix well. Combine melted coconut oil, apple sauce, almond milk, maple syrup and vanilla extract and protein powder – I prefer unflavored but it’s also good with chocolate flavored.  Whisk until well combined and add to the quinoa flake mixture with chia seeds.
  1. In a small bowl whisk together jam and water or flax egg – your choice!. Using a spatula, spread half of the batter on the bottom of the baking dish. Top with the jam and remaining batter. If you are having difficulty spreading the batter add in a little more applesauce with clean hands.
  2. Bake for 35 to 40 minutes. Allow to cool for 5 minutes in the pan and then carefully lift the parchment paper out and allow to cool on a rack, add hemp seeds on top for chocolate chips if you want some extra sweet taste.
Notes
Calories 216, Fat 6.4g, Carbohydrates 36.9g, Protein 4.3g, Cholesterol 0mg, Sodium 126mg, Fiber 4g, Sugar 15.4g
Breakfast, Documents

Breakfast of the Week Jan 17th – 23 2016

Lightning Strike Self Defense

Hello Everyone,

This week I had a cold front come in and I felt like I needed to warm myself up. What better way to do that then to have some good old fashion Oatmeal.

I took this recipe from Mr. Breakfast and it was simple but very tasty. Please comment and let me know what changes you make to it during a cold day!

Baked Apple Oatmeal

  • 3 cups rolled oats (quick or old-fashioned)
  • 2 cups chopped apples
  • 2 cups milk
  • 1/2 cup brown sugar
  • 1/4 cup melted butter
  • 1/3 cup applesauce
  • 1 large egg – beaten
  • 1 and 1/2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon salt

Prepare a baking dish with a light coating of cooking spray.

Preheat oven to 350 degrees. I found that if you had it at 400 it burnt.

In a large bowl, combine the oats, baking powder, salt and cinnamon.

In a seperate bowl, mix together milk, egg, applesauce, butter, and brown sugar.

Stir the liquid ingredients into the dry and pour into prepared dish.

Bake for 20-25 minutes.

Stir the oatmeal, fold in the chopped apple and bake 20 more minutes until top is lightly browned.

Spoon into serving bowls and serve with milk and a little extra brown sugar.

You can replace the apples with equal an equal amount of blueberries or other fruit.

Breakfast, Documents

Breakfast Avacado Bread with Egg Jan 10 – 16th 2016

Lightning Strike Self Defense

Hello Everyone,

I wanted a change to my regular twice a week eggs sunny side up.  I normally have it with toast but this time I found a great recipe that adds avocado to the toast and gave my taste buds a nice change.

This recipe is from Nutrition Wow and I changed it a little to meet my protein needs and fats but I will post the original recipe by Dawn and let you change it like I did if you need to.  Please comment about the changes you make because it will only help others see different things you can do with such a great recipe.

SWEET & SAVORY AVOCADO TOAST

Ingredients

  • 2 slices sprouted whole grain bread, toasted
  • 1/2 avocado, mashed
  • cooking spray
  • 1 whole egg ( I added 2 more)
  • 1/4 teaspoon crushed red pepper flakes ( I added actual sliced red peppers and mashed them up)
  • Sea salt, to taste
  • 1 tablespoon chopped walnuts ( I eliminated this – nut allergy but added quinoa instead
  • 1/4 teaspoon raw honey
  • 1/2 teaspoon cinnamon

Directions

1. Top each toast with half the mashed avocado.

2. Mist nonstick skillet with cooking spray. Cook egg.

3. Top savory avocado toast with egg, crushed red pepper flakes and sea salt.

4. Top sweet avocado toast with walnuts, honey and cinnamon.

5. Nutrition details: 1 piece sweet avocado toast= 190 cals, 10g fat, 21g carbs, 6g fiber, 6g protein;  1 piece savory avocado toast= 200 cals, 10g fat, 18g carbs, 5g fiber, 11g protein.

Breakfast, Documents

Breakfast Jan 10 – 16th

Lightning Strike Self Defense

Sloppy Morning Sausage Pie

Ingredients

  • 1 pound bulk pork sausage
  • 1 large onion, chopped (1 cup)
  • 2 cup shredded American, Swiss or cheddar cheese (4 ounces)
  • 2 eggs, lightly beaten
  • 1 cup lowfat milk or fat-free milk
  • 1/2 cup packaged biscuit mix or packaged lowfat pancake and baking mix
  • Salsa
  • Dairy sour cream (optional)
  • Fresh baby spinach leaves or small basil leaves
  • Rasberries on top

 

Directions

  1. In a large skillet, cook sausage and onion over medium-high heat until meat is brown and onion is tender. Drain sausage mixture on paper towels. Spoon sausage mixture into a greased 9-inch pie plate. Top with shredded cheese.
  2. In a small bowl, combine eggs and milk. In another small bowl place biscuit mix; gradually whisk egg mixture into biscuit mix until combined. Slowly pour egg mixture over the cheese.
  3. You can add in rasberries before baking for a sweet addition (optional) or have them on top.
  4. Bake in a 400 degree F oven for 25 to 30 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before serving. Cut into wedges and serve with salsa and sour cream. If you like, garnish with spinach or basil leaves. Makes 6 servings.

Serve with pancakes for the best well rounded taste.

Breakfast, Documents

Breakfast Club 2016 Jan 3th

Lightning Strike Self Defense

Hello Everyone,

Man so I looked up a great way to increase my veggies in my breakfast meal with my protein shake and carbs. I got this great thing from NutritionWow.  They are great! I’m going to share some of their recipes shortly but for my crew here is a great idea that she had called a Breakfast Bowl. I am pleased to say it works but not just for breakfast!

Ingredients

  • 2 organic eggs
  • 1 teaspoon extra virgin olive oil
  • 2 cups kale, chopped
  • 1 clove garlic, minced
  • 1/2 cup cooked quinoa
  • 1/3 avocado, sliced
  • sea salt
  • cayenne pepper
  • optional add-ins: quality sharp cheddar & hot sauce

Directions

1) Make eggs: In a small pan, over medium heat, scramble eggs in 1/2 teaspoon of olive oil. 2) Make sautéed garlic kale: In same pan, over medium heat, sauté kale in garlic and remaining 1/2 teaspoon of olive oil. 3) Assemble bowl: In a medium bowl, add kale and top with warm egg & quinoa. Top with avocado, salt & cayenne pepper.

NOTE: Swap quinoa for brown rice or roasted potatoes.

TIME SAVERS: Make lots of kale in advance & keep in fridge for breakfast all week OR use uncooked baby spinach in place of sautéed kale at bottom of bowl & it will wilt perfectly from the hot eggs & quinoa.

Nutritional Facts for Superfood Breakfast Bowl

Serving Size1 breakfast bowl

Number of Servings1

Amount Per ServingDaily Value 

Calories 420

Calories from Fat 203

Total Fat 22.5g

Saturated Fat 2g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Carbohydrates 31g  

Dietary Fiber 10g  

Sugars 0g

Protein 23g  

Vitamin A     

Vitamin C

Calcium

Iron

* Daily Value  based on a 2000 calorie diet.