Category: Breakfast

Breakfast, Documents

Breakfast Idea Jan 3 – 9th 2016

Lightning Strike Self Defense

Hello Everyone,

So I got this healthy idea from a friend I had when I was traveling and so I decided to look up some healthier ways to do it online and found one on Yummly.

I will be making more of these so hope you enjoy it as much as I do.

Ingredients

  • nonstick spray
  • 11/4 cups whole wheat flour
  • 2 scoops vanilla (DailyBurn Fuel-6 in)
  • 1 tbsp ground flaxseed
  • 2 tsps baking powder
  • 1/8 tsp salt
  • 2 large eggs
  • 2 bananas (ripe, mashed)
  • 1/2 cup nonfat plain greek yogurt
  • 1/4 cup skim milk
  • 1 cup of vanilla or non-flavored protein powder
  • 1 tbsp pure vanilla extract
  • 1/4 cup chocolate spread (Nutella)
  • 1/2 cup chopped walnuts (optional)
  • 2 cups of blue berries (optional) but really good!

Preparation

  1. Heat oven to 350 degrees. Coat a 12-cup standard muffin pan with cooking spray.
  2. In a bowl, whisk together flour, protein powder, flaxseeds, baking powder and salt. In another bowl, combine eggs, bananas, yogurt, milk and vanilla and berries. Mix the wet ingredients into the dry ingredients until just combined.
  3. Fill the muffin cups halfway and drop a teaspoon-size dollop of Nutella in each. Fill with batter the rest of the way. Sprinkle walnuts on top if desired and bake for 18-20 minutes, or until a toothpick comes out clean. Let cool on a wire rack.
  4. Individuals with a nut allergies, do not add walnuts on top but I liked this because for some reason I don’t react to Nutella.
  5. Store muffins in an airtight container up to two days.

 

OR!!!

Ingredients

  • 1/2 cup coconut flour (measured correctly)
  • 1 tsp xanthan gum
  • 3/4 tsp baking powder
  • 3/4 tsp baking soda
  • 1/4 tsp salt
  • 1 tbsp chia seeds
  • 1 tbsp lemon zest (about one medium)
  • 1 tbsp coconut oil (or unsalted butter, melted)
  • 1 large eggs (room temperature)
  • 1 tsp vanilla extract
  • 1/4 cup nonfat plain greek yogurt
  • 1/4 cup agave nectar
  • 1/2 cup unsweetened vanilla almond milk
  • 2 scoops vanilla protein (such as this)
  • 1 cup strawberries (frozen unsweetened, thawed slightly and diced)
  • 3 tbsps lemon juice (freshly squeezed, about one medium-large)

Same as up top… add the your dry ingredients first and then in another bowl vanilla, eggs and greek yogurt.  Good luck. 

Breakfast, Documents

Breakfast Dec 27th – Jan 2nd 2016 Caramelised Apple on a Bagel

Lightning Strike Self Defense

Hello Everyone,

I was thinking of something sweet for the New Year.  So I decided to add a twist of a recipe found online.

Hope you like it.

Ingredients

  •  1/2 cup of butter
  • 3 medium granny smith apples, thinly sliced
  • 1 or 2 Banana, thinly sliced
  • 3 medium pears, thinly sliced
  • 1/4 cup craisins
  • 4 poppy-seed bagels, split
  • 100g camembert cheese, thinly sliced
  •  rocket leaves, to serve

Melt butter in a medium frying pan over medium-high heat. Add apples. Cook, stirring, for about 3-5 minutes or until lightly browned. Stir in craisins. Remove from heat.

Meanwhile,  toast bagels until you like them, lightly browned. Top with cheese. Grill for 2 to 3 minutes or until cheese is melted.

Top bagels with apple mixture and add pears and bananas as you like. Serve with rocket leaves crushed and mixed on top.

 

Breakfast, Documents

Breakfast Dec 20 – Dec 26th 2015

Lightning Strike Self Defense

Hello Everyone,

So this time I didn’t look at older recipes from within the cook book.  I actually found this one online and it turned out really well and it was really good so I decided I would share it with you.

Breadcrumb-Fried Eggs

Circle B Kitchen

Recipe adapted from Russ Parsons

These eggs are incredibly delicious all on their own, but they’re spectacular atop a bundle of fresh asparagus.   Mr. Parsons used 4 eggs with the 1/2 cup of breadcrumbs, but I found that to be not quite enough breadcrumbs, but just enough for 3.  See what you think.  I also did not do the last step which calls for adding vinegar to the empty pan to get up the last crumbs because the vinegar made the breadcrumbs soggy.  So I would say that this step is optional.  The only other changes I made to the recipe were to add some grated Parmesan cheese to the breadcrumb mixture and to swap out the thyme for some of my Tuscan Herb Salt.  I think that just about any herb would work here, though.

Serves 3

½ cup of fresh breadcrumbs
1 tablespoons good olive oil
1 teaspoon chopped fresh thyme (or any herb of your choice)
3 eggs
2 tablespoons grated parmesan cheese
1 to 2 tablespoons white wine vinegar
Salt and pepper

In a bowl, mix together the breadcrumbs, parmesan, olive oil and chopped thyme.

Place the breadcrumb mixture in a 10-inch skillet and toast until lightly golden.

Form the breadcrumbs into 4 flat mounds that are as near to a single layer as you can manage.  Immediately crack an egg over each mound, cover the pan and cook the eggs over medium heat until the yolks are as firm as you like. 

Transfer the eggs to a plate.  Add the vinegar to the hot pan and scrape up any crumbs that are stuck to the pan and pour that over the top of the eggs.

Variation:
Gently steam or roast about 6 asparagus spears per person.  Place on a plate and drizzle with a little olive oil, salt and pepper.  Lay a couple of the breadcrumb-fried eggs over each bundle of asparagus
Breakfast, Documents

Breakfast Bologna Egg Basket Idea Dec 13 – 19th

Lightning Strike Self Defense

Ingredients

2 eggs
2 slices Schneiders Bologna
non-stick cooking spray
salt (to taste)

Directions

  • Preheat oven to 350F.
  • Spray muffin tin with non-stick cooking spray.
    Fold two piece of bologna into each muffin mold, bending edges as necessary. If you wish you can add a little bit of cheese in between each bologna.
  • Crack one egg into each bologna mold.
    Bake for 17-20min or until egg is no longer runny.
    Salt if desired.

Easy as 1, 2, 3,  and I also added a fruit arrangement of cut banana and berries.

Breakfast, Documents

Breakfast Ideas Dec 6th – 12th

Lightning Strike Self Defense

This combination was thought of by Kevin Alexander and I wouldn’t change it.  If you want you can always adapt it but I personally think it is a good combination.

EARLY RISER BREAKFAST Mini Meal

It’s time to break out the cast iron skillet—every fit cook should have one. This breakfast will cook in the oven as you get yourself and family ready for the day. Definitely worth a try!

INGREDIENTS

EGG WHITES 6

ASPARAGUS 2-3

BROWN RICE AND QUINOA MIX 1/2 CUP

RED BELL PEPPER 1 SLICED

GARLIC, PEPPER, AND SEA SALT 1 PINCH

GRAPEFRUIT 1/2 PINK

DYMATIZE ISO 100 1 SCOOP or ANY PROTEIN UNFLAVORED

DIRECTIONS
  1. Set oven to 405 F.
  2. Lightly spray a cast iron skillet with coconut oil or olive oil.
  3. Add cooked brown rice and quinoa to the skillet.
  4. Pour in egg whites, and then add asparagus strips and pieces and bell pepper slices.
  5. Bake in the oven for 15-18 minutes (or until eggs are cooked).
NUTRITION FACTS
Amount per serving
Calories 407
Total Fat2 g
Total Carb46 g
Protein52
AND…….

PEPPERS WITH “FIT GRITS,” EGG WHITES AND PICO DE GALLO

This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you.

INGREDIENTS

EGGS 2

EGG WHITES 6

SPINACH 1 CUP RAW

BROWN RICE 1/4 CUP

BELL PEPPER 1/2

PICO DE GALLO

DIRECTIONS
  1. Cook egg whites and farina separately. Mix together and add spinach. Cook until spinach is wilted.
  2. Cut bell peppers horizontally to create 2 thick rings.
  3. Lightly spray another skillet with coconut oil or olive oil and set on medium heat.
  4. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
  5. Push down on the bell pepper sides to prevent spillage. Let it cook until the egg turns white.
  6. Place cooked pepper rings and egg/farina mixture on a plate. Top whatever you’d like with pico de gallo.
NUTRITION FACTS
Amount per serving
Calories 468
Total Fat10 g
Total Carb33 g
Protein48 g