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Breakfast Recipes

Refrigerator Frittata

I like this recipe because I can cook once and eat 3 to 4 times! I use what I have in my refrigerator, so the recipe is different every time. I can cut the veggies as I am watching TV or visiting with my husband in the evenings to cut down on morning prep time. You can adapt the ingredients for your likes and personal needs.

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RECIPE
Healthy Homemade Granola

I usually triple this recipe to have it on hand for snacks too!

Granola
RECIPE
Quick Crunchy No-Grain Cereal

Great for busy mornings and full of delicious superfoods.

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RECIPE
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Refrigerator Frittata

Prep Time

20 – 30 minutes

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Cooking Time

30 to 40 minutes; dependent on size of pan and individual oven baking time

 

Yields

4 to 8 servings

 

Ingredients

To grease pan I use coconut oil (works best for nonstick), but olive oil, butter, or ghee can be used.  Optional: To sauté the veggies I use a teaspoon or two of olive oil.

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4 to 6 servings (use a 9x9" pan):

9 Eggs or 14 Egg Whites

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6 to 8 servings (use a 9x12" pan):

12 Eggs or 18 Egg Whites

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Milk or Nut Milk:

¼ cup to ½ cup of each

 

I use up to 7 ingredients, ½ cup to ¾ cup of each:

Onions

Mushrooms

Red or Green Pepper

Jalapeno

Spinach

Olives: Green, Kalamata, or Black

Avocado (1 for 4-6 servings, 2 for 6-8 servings)

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Other ingredients to add in the place of the above:

Any kind of cheese (can add inside or on top of the frittata)

Ham or Bacon (already cooked)

Tomatoes

Any Veggie You Love

 

Directions

 

  1. Chop vegetables into small pieces. (If prepping the night before, store in refrigerator) Wait until the next morning to chop the onions, avocado, and spinach.

  2. When ready to bake, heat oven to 350 degrees.

  3. Optional: Sauté onions, mushrooms, bell peppers, and jalapeños in a teaspoon of oil. I use olive oil (what you have will do)

  4. Grease pan.

  5. Crack eggs and add milk in large bowl.

  6. Add ingredients that are not being sautéed to the eggs. If I am in a hurry, I will not sauté the ingredients, but always find the frittata is better with this added step.

  7. Add sautéed ingredients.

  8. Add to greased pan.

  9. Put into oven.

  10. Depending on the size of the pan and the individual oven, cook for 30 to 40 minutes.

  11. The frittata is done when a toothpick or knife can be inserted in and out without ingredients sticking.

  12. Warm for 3 to 4 minutes.

  13. Take a knife and run it around the pan, separating the egg from the pan. 

  14. Cut and serve.

  15. Store left overs in air tight container

 

Health Benefits:

Vegetables are naturally low in calories and high in fiber (perfect for weigh management). They are an important source of many nutrients, including potassium, which helps to maintain healthy blood pressure, folate (folic Acid), vitamin A, and vitamin C. Vegetables may protect against certain types of cancers.

 

Enjoy the love you put into your food!

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Quick Crunchy No-Grain Cereal

Ingredients

  • ½ cup chopped raw walnuts

  • ½ cup unsweetened coconut flakes   

  • ¼ to ½ cup fresh berries     

  • ½ to 1 cup nut milk (I like almond milk)

 

Directions

 

  1. Combine all ingredients and serve.

  2. I make up about 8 servings of the walnuts and coconut flakes for a quick turn around on busy mornings. Then it is easy to add fresh fruit and nut milk.
     

Health Benefits: 

Walnuts – (SEE Superfoods: Super Nuts and Seeds)

Coconut flakes and berries – (SEE Superfoods: Super Fruits)

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Granola

Healthy Homemade Granola

Ingredients

  • 1 cup raw or salted almonds

  • 1 cup raw or salted cashews

  • 1 cup pumpkin seeds

  • 1 cup unsweetened coconut flakes

  • 3 Tbsp ghee or butter

  • 2 Tbsp flaxseed

  • 1 Tbsp chia seed or hemp seeds

  • ½ tsp stevia powder (or 1 tsp monk fruit sweetener)

  • 1 tsp cinnamon

  • ½ tsp ground nutmeg

  • ½ tsp allspice

 

Directions

 

  1. Preheat oven to 350 degrees.

  2. Line a baking sheet with parchment paper.

  3. Combine nuts, seeds, and spices into a large bowl.

  4. Stir in the stevia or monk fruit sweetener.

  5. Microwave the ghee or butter in 10 second increments.

  6. Drizzle the butter over the mix, toss, and coat.

  7. Pour mixture onto the parchment paper and spread onto the baking sheet with a spatula.

  8. Bake for about 20 to 25 minutes. Watch the nuts and take the mixture out when nuts are golden brown.

 

Health Benefits: 

Almonds – Contain lots of healthy fats, fiber, protein, magnesium, and Vitamin E. Lowers blood sugar, pressure and cholesterol levels.

Cashews – An excellent source of antioxidants, heart healthy fats, packed with protein and contain tryptophan which fight depression.

Pumpkin Seeds, Chia Seeds, and Hemp Seeds – (SEE Superfoods: Super Nuts and Seeds).

Coconut flakes – (SEE Superfoods: Super Fruits)

Cinnamon – (SEE Super Herbs and Spices)

Nutmeg – Ability to relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, reduce insomnia, increase immune system function, and improve blood circulation.

Allspice – Relieves gas, bloating, upset stomach, diarrhea, nausea, and constipation. High in antioxidants and anti-inflammatory properties that may ease cramps and aid in digestion.

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