Breakfast CELp01.indd 25 12/19/ :16:21 AM

Transcription

1

2 Breakfast

3

4 Orange Spice Waffles MF Waffles are the perfect freezer breakfast a quick warm up in the toaster, and breakfast is served! Make a large batch to freeze, and you ll have a delicious, wholesome breakfast for days. You can get more out of the batter if you have a regular sized (square) waffle maker. But my son and I like the bigger, Belgian-style waffles because one is just enough to fill you up and keep you going all morning. 2 cups (28 g) whole-wheat pastry flour 2 cups (355 ml) whole milk 2 large eggs 2 tsp. ground cinnamon 2 tsp. ground ginger 4 tsp. ground cloves 2 tsp. baking soda Zest and juice of large orange Olive oil spray Preheat a waffle iron. Whisk all ingredients together (except for the olive oil spray) in a large mixing bowl, grease waffle iron with oil spray, and cook batter on your waffle maker to manufacturer s directions. Cool completely, and freeze in a gallon-sized zippered plastic bag or storage container. To avoid them freezing together, place small pieces of parchment paper between each waffle. Freeze for up to 6 months. To serve, place in a toaster and toast lightly until warmed through. Try serving with a pat of organic butter and pure maple syrup. Yield: 5 servings serving: Calories 246 Fat 5 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 92 mg Sodium 430 mg Carbohydrates 42 g Fiber 6 g Sugars 6 g Protein 2 g Breakfast 27

5 Chocolate Monster Waffles MF Tame the chocolate beast within you by feeding it! These delicious waffles are the perfect recipe for soothing a chocolate craving. They are easy to make and perfect for a warm breakfast just out of the toaster on a cold Saturday morning. Can t have dairy? Not to worry! Non-dairy milk will work just fine. serving: Calories 93 Fat 3 g Saturated Fat g Trans Fat 0 g Cholesterol 30 mg Sodium 80 mg Carbohydrates 5 g Fiber 3 g Sugars 2 g Protein 5 g 2 cups (28 g) whole-wheat pastry flour 3 4 cup (60 g) unsweetened cocoa powder 2 tsp. baking soda 2 large eggs 2 2 cups (59 ml) whole-fat milk 2 tsp. pure vanilla extract Preheat a waffle iron. In a large mixing bowl, whisk together the flour, cocoa powder, and baking soda. Add the remaining ingredients and whisk well until the batter is smooth. Oil the waffle maker and cook according to waffle maker directions. Cool completely, and freeze in stacks with small pieces of parchment paper in between for up to 6 months. To serve, warm in a toaster, toaster oven, or microwave. These are excellent topped with some plain Greek yogurt and honey. Yield: 6 servings 28 CLEAN EATING FREEZER MEALS

6

7

8 Original Gracious Pantry Home-Style Waffles MF 3 4 cups (244 g) whole-wheat pastry flour tsp. baking soda tsp. ground cinnamon 2 cups (480 ml) whole milk or non-dairy milk 2 egg whites tsp. pure vanilla extract Preheat waffle maker. In a large mixing bowl, whisk together the flour, baking soda, and cinnamon. Add milk, egg whites, and vanilla extract, whisking vigorously until your batter is completely smooth. Ladle batter into greased waffle maker, following appliance directions. Once cool, place small pieces of pre-cut parchment paper between each waffle, and place in stacks in a freezer-safe container or large zippered plastic bag for up to 4 months. To serve, thaw completely in the refrigerator. Warm in the toaster, toaster oven, microwave, or oven. Serve topped with nuts, fruit, honey, maple syrup, or nut butter, if you like. Yield: 0 servings serving: Calories 83 Fat g Saturated Fat 0 g Trans Fat 0 g Cholesterol 2 mg Sodium 20 mg Carbohydrates 5 g Fiber 2 g Sugars g Protein 4 g Breakfast 3

9 Peanut Butter Blender Waffles MF I call these blender waffles because the fastest and easiest way to make the batter is in a blender. Easier still is the benefit of simply pouring the batter from the blender cup onto the waffle maker. The batter is thick because of the peanut butter, so you may have to help spread it around the waffle iron a bit. This batter makes some of the most delicious waffles I ve made to date. serving: Calories 42 Fat 6 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 38 mg Sodium 6 mg Carbohydrates 8 g Fiber 3 g Sugars 2 g Protein 6 g 2 cups (28 g) whole-wheat pastry flour 2 cups (355 ml) whole milk (or non-dairy milk for dairy free needs) 2 large eggs 2 tsp. pure vanilla extract 3 cup (96 g) clean peanut butter tsp. baking soda Olive oil spray Preheat waffle iron. Combine all ingredients (except for the oil spray) together in a blender. Using the oil spray, grease your waffle iron. Cook in waffle maker to manufacturer s instructions. Once cooked and cooled, place small pieces of pre-cut parchment paper between each waffle and place stacks in a freezer-safe container or large zippered plastic bag. Freeze for up to 6 months. To serve, thaw completely in the refrigerator. Warm in the toaster, toaster oven, or microwave. Yield: 2 servings 32 CLEAN EATING FREEZER MEALS

10

11

12 Flax and Almond Pancakes FM I thought it would be fun to come up with a recipe where you can freeze the batter instead of the pancakes. So, enjoy these wonderful treats on special weekends or when you have the time to cook. 2 cups (28 g) whole-wheat pastry flour 2 cup (65 g) ground flaxseed 4 cup (30 g) almond flour 2 2 cups (532 ml) whole milk 2 large eggs tsp. pure vanilla extract tsp. pure almond extract Whisk all ingredients together in a mixing bowl and pour into 8 sandwichsized zippered plastic bags. Freeze, lying flat (stacking them is fine), for up to 3 months. When ready to use, defrost completely in the fridge, snip a small bit off of the corner of the bag, and squeeze the batter onto an oiled, hot skillet or grill or a non-stick pan. Note that the pancakes must be poured thin and cooked over medium (not high) heat. They will be slightly browner than other pancakes. These also take a bit longer to cook than a boxed mix, so take your time. Yield: 8 servings serving: Calories 03 Fat 4 g Saturated Fat g Trans Fat 0 g Cholesterol 27 mg Sodium 23 mg Carbohydrates 3 g Fiber 3 g Sugars 2 g Protein 4 g Note: Data is based on an evenly divided yield for the entire recipe. To make sure you have one serving, divide the batter evenly between plastic bags. Breakfast 35

13 Mini Lemon Pancakes with Fresh Raspberries MF These special-occasion pancakes are great because you can eat them with your fingers! Warm them up in the morning in the microwave or toaster oven, add some fresh berries, and head out the door. They do take a bit of patience to make, as there are two hundred of them, and they are best made on a non-stick pan with only a tiny bit of oil as needed. But once made, they make for a fabulous, easy breakfast for kids and adults alike. serving: Calories 70 Fat g Saturated Fat g Trans Fat 0 g Cholesterol 3 mg Sodium 76 mg Carbohydrates 3 g Fiber g Sugars 4 g Protein 3 g 2 cups (28 g) whole-wheat pastry flour tsp. baking soda Juice and zest of medium lemon 2 cups (420 ml) milk (rice or almond milk for dairy-free needs) egg tsp. pure vanilla extract 3 tbsp. honey, for serving Fresh raspberries, for serving Combine the flour, baking soda, lemon juice and zest, milk, egg, and vanilla extract in a bowl. Whisk until smooth. Pour the batter in small amounts (about tbsp. per pancake) into a non-stick griddle or pan, and cook over medium heat. Once cool, portion the pancakes into containers, and freeze for up to 3 months. To serve, thaw completely in the refrigerator. Warm in the microwave or toaster oven. Top with honey and some fresh, precleaned raspberries, and go! Yield: 0 servings 36 CLEAN EATING FREEZER MEALS

14

15

16 Mexican Fiesta Breakfast Muffins MF These muffins will have you dancing the salsa down your driveway in the morning. They add a little zest to your morning and a little spice to your step! 2 lbs. (680 g) lean ground turkey tbsp. chili powder tbsp. ground cumin tbsp. garlic powder tbsp. onion powder 2 large eggs large orange bell pepper, chopped fine 2 cup (75 g) frozen corn Grease a non-stick muffin tin using an oil sprayer. In a large mixing bowl, knead all ingredients together until well combined. Form into 0 palmsized balls and place in muffin tin. Bake at 350 degrees Fahrenheit (75 degrees Celsius) for 40 minutes, or until cooked through. Cool completely and freeze in an airtight, freezer-safe container for up to 4 months. To serve, thaw in the refrigerator completely. Warm in the oven for 0 to 5 minutes at 350 degrees Fahrenheit, or microwave. Yield: 0 servings serving: Calories 7 Fat 7 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 96 mg Sodium 88 mg Carbohydrates 4 g Fiber g Sugars g Protein 4 g Breakfast 39

17 Cranberry Turkey Breakfast Muffins MF 2 lbs. (860 g) lean ground turkey tbsp. poultry seasoning tbsp. garlic powder tbsp. onion powder 2 cup (70 g) dried cranberries, fruit-juice sweetened 2 large eggs serving: Calories 53 Fat 7 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 07 mg Sodium 88 mg Carbohydrates 6 g Fiber g Sugars 4 g Protein 5 g Combine all ingredients in a large mixing bowl and knead well to combine. Divide into nine equal portions and bake in a greased muffin tin at 350 degrees Fahrenheit (75 degrees Celsius) for about 40 minutes, or until the muffins are cooked through. Cool completely, and freeze in an airtight, freezer-safe container for up to 4 months. Thaw in the refrigerator completely. These are good cold, right out of the fridge, or warmed for about 30 seconds in a microwave. Yield: 9 servings 40 CLEAN EATING FREEZER MEALS

18

19

20 Protein and Vegetable Breakfast Muffins MF For low-carb eaters, this is a great way to start the morning. You get a good helping of protein and a nice dose of veggies as well! 2 lbs. (860 g) lean ground turkey large egg or 2 egg whites cup (200 g) grated apple 2 cup (60 g) finely chopped celery 2 cup (70 g) finely chopped carrot tsp. ground allspice tsp. ground sage tbsp. garlic powder tbsp. onion powder Combine all ingredients in a large mixing bowl and knead well to combine. Divide into 0 equal portions and bake in a greased muffin tin at 350 degrees Fahrenheit (75 degrees Celsius) for about 40 minutes, or until the muffins are cooked through. Cool completely, and freeze in an airtight, freezer-safe container for up to 4 months. To serve, thaw in the refrigerator completely and warm as desired. Yield: 0 servings serving: Calories 26 Fat 5 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 93 mg Sodium 83 mg Carbohydrates 2 g Fiber g Sugars g Protein 6 g Breakfast 43

21 Omega-3 Spice Muffins MF Omega fats are a wonderful way to improve your health. If you aren t getting enough, now is the time to start! One of the most familiar places to find omega-3s are in fish, but it isn t the only way to get it. Flaxseed and particularly chia seeds are a fabulous way to get healthy omegas. Chia seeds are always your best option for this, but flax is often far more affordable and more readily available. These muffins are best served the next day, so allow them to sit for twenty-four hours before eating. These are very hearty, mildly sweet muffins. serving: Calories 93 Fat 4 g Saturated Fat 5 g Trans Fat 0 g Cholesterol 35 mg Sodium 53 mg Carbohydrates 5 g Fiber 4 g Sugars 9 g Protein 5 g 44 3 large eggs 2 cups (225 g) almond meal 2 cup (65 g) ground flaxseed 4 cup (40 g) chia seeds 2 tsp. baking soda tsp. ground nutmeg 2 tsp. ground cloves 2 tsp. ground cinnamon 2 cup (20 ml) honey 4 cup (60 ml) melted coconut oil 2 cup (20 ml) light coconut milk Zest of lemon Zest of orange tsp. vanilla extract 2 cup (30 g) unsweetened applesauce Separate the eggs, and beat the egg whites until stiff peaks form; set aside. In a large mixing bowl, blend together the almond meal, flaxseed, chia seeds, baking soda, nutmeg, cloves, and cinnamon. In a medium mixing bowl, whisk together the egg yolks, honey, coconut oil, coconut milk, lemon and orange zest, vanilla extract, and apple sauce. Mix the coconut mixture into the seed mixture and stir well to combine. Gently fold in the egg whites. The batter should have a slightly aerated appearance to it (slightly puffy). Spoon into foil muffin papers or a non-stick muffin tin, filling each no more than half. Bake at 350 degrees Fahrenheit (75 degrees Celsius) for 30 to 35 minutes, or until a toothpick inserted in the center pulls out clean. Allow to cool and sit for twenty-four hours before serving or freezing. To freeze, place muffins in a freezer-safe container and freeze for up to 4 months. To serve, allow to thaw completely in the refrigerator. Serve cold or warmed slightly in a microwave or oven. Yield: 8 servings CLEAN EATING FREEZER MEALS

22

23

24 Oats, Flax, and Blueberries FM Oatmeal is not the most complicated breakfast to throw together, but it does take a little time. Sometimes, we just don t have those extra minutes when trying to get out of the front door in the morning. Prepping these bags ahead of time is not only quick and easy but also makes it very easy to grab and go, and you don t even need to defrost them! Please note that while steel-cut oats are the clean-eating standard, using plain quick oats is perfectly acceptable on occasions when you re really in a hurry and just need a healthy breakfast. 2 cup (57 g) quick-cooking oats 2 cup (74 g) frozen blueberries 2 tbsp. flaxseed, ground if desired tsp. pure vanilla extract tbsp. Sucanat or honey (optional) Combine all ingredients in a zippered, plastic sandwich bag or other freezersafe container. To freeze, store in the freezer for up to 8 months. There are a few ways to prepare this. Remove contents from bag or container, then cook on the stove as you would normally; put in a thermos with hot water (usually a 2: ratio, unless the oatmeal package says otherwise), and let sit while you commute to work; or microwave to package directions. Yield: serving serving: Calories 309 Fat 2 g Saturated Fat g Trans Fat 0 g Cholesterol 0 mg Sodium 8 mg Carbohydrates 43 g Fiber g Sugars 8 g Protein 0 g Note: Data does not include optional ingredients. Breakfast 47

25 Blackberry Squirrel Oats FM Here s one more variation on very simple oatmeal. It s basic, set up to be one serving, and designed to be very quick to put together. Multiply the recipe as many times as you need to make a larger batch of single-serving oats to keep on hand in the freezer. serving: Calories 363 Fat 6 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 0 mg Sodium 4 mg Carbohydrates 44 g Fiber 2 g Sugars 5 g Protein 2 g Note: Data does not include optional ingredients. 2 cup (57 g) quick-cooking oats 2 cup (74 g) fresh or frozen blackberries tbsp. flaxseed, ground if desired tbsp. sunflower seeds tbsp. sesame seeds tsp. pure vanilla extract tbsp. lemon juice tbsp. Sucanat or honey (optional) Combine all ingredients in a zippered, plastic sandwich bag or freezersafe container. Store in the freezer for up to 8 months. There are a few ways to prepare this. Remove contents from bag or container, then cook on the stove using package directions or a 2: ratio of water to oats; put in a thermos with hot water and let sit while you commute to work; or microwave according to package directions. Yield: serving 48 CLEAN EATING FREEZER MEALS

26

27 Mexican-Style Breakfast Burritos MF Breakfast burritos have saved me more times than I can count when I m trying to zip out of the door in the morning. A quick zap in the microwave, and I m off with a clean-eating breakfast in hand. When I have more time, I like to warm these in the oven and then add some fresh, organic, Tuscan kale and tomatoes along with a touch of clean salsa. serving: Calories 282 Fat 20 g Saturated Fat 9 g Trans Fat 0 g Cholesterol 246 mg Sodium 296 mg Carbohydrates 2 g Fiber 0 g Sugars g Protein 23 g Note: Data does not include optional ingredients or tortillas. 3 lbs. (605 g) lean ground turkey tbsp. olive oil tbsp. garlic powder tbsp. onion powder tbsp. chili powder tbsp. ground cumin 8 large eggs, lightly beaten Salt and pepper to taste 0 large, whole-grain tortillas 0 oz. (280 g) cheddar cheese, shredded Sliced olives (optional) Brown the turkey in the oil in a large skillet. Add the garlic powder, onion powder, chili powder, and cumin, and cook the meat until all the pink is gone. Add eggs and scramble until the eggs are fully cooked. Taste and adjust spices to your liking, adding any salt and pepper, if desired. Put 2 cup (70 g) filling on a large, whole-grain tortilla. Top with oz. (28 g) cheese and a tablespoon or two of olives; roll up the burrito. Once fully cool, freeze on a parchment-lined cookie sheet. Place in an air-tight container for up to 2 months. To serve, thaw completely in the refrigerator and warm in the microwave for approximately to 2 minutes, or until warmed through, or in the oven at 350 degrees Fahrenheit (75 degrees Celsius) for 2 to 4 minutes. Yield: 0 servings 50 CLEAN EATING FREEZER MEALS

28

29

30 Eat Your Veggies Breakfast Burritos MF Getting veggies at breakfast can be a challenge if you don t consider vegetables to be a normal part of the morning meal. But with these breakfast burritos, getting that extra helping of veggies is easy and tasty! cup (90 g) sliced white mushrooms cup (50 g) chopped yellow onion 2 cups (260 g) chopped zucchini tbsp. coconut oil 6 large eggs or 2 egg whites 2 tsp. dried basil 4 large, whole-grain tortillas Freshly grated cheddar cheese to taste (optional) Sauté the mushrooms, onion, and zucchini in oil until the onions and mushrooms are wilted. Add the eggs and basil and scramble until cooked through. Warm tortillas so they are pliable for folding. Divide filling into four equal portions, spoon onto tortillas, and sprinkle cheese over the top. Roll into burritos, allow to cool fully in the refrigerator, then freeze on a parchment-lined cookie sheet. Transfer to a freezer-safe container and store for up to 2 months. To serve, thaw completely in the refrigerator and warm in the microwave for approximately to 2 minutes or until warmed through, or warm in the oven at 350 degrees Fahrenheit (75 degrees Celsius) for 2 to 4 minutes. Yield: 4 servings serving: Calories 70 Fat g Saturated Fat 5 g Trans Fat 0 g Cholesterol 37 mg Sodium 09 mg Carbohydrates 7 g Fiber 2 g Sugars 3 g Protein 2 g Note: Data was calculated with whole eggs and does not include tortilla or optional cheese. Breakfast 53

31 Protein and Fiber Breakfast Burritos MF serving: Calories 30 Fat 7 g Saturated Fat 4 g Trans Fat 0 g Cholesterol 370 mg Sodium 63 mg Carbohydrates 2 g Fiber 6 g Sugars 2 g Protein 8 g Note: Data does not include tortilla or salsa. Sodium is higher if canned beans and egg whites are used. cup (30 g) chopped red onion tbsp. olive oil 8 large eggs or 6 egg whites cup (90 g) home-cooked or canned, drained, and rinsed black beans tsp. ground cumin 2 tsp. garlic powder 3 cups (90 g) loosely packed, chopped kale 4 whole-grain tortillas Salsa for dipping (optional) In a large skillet, sauté the onion in olive oil until translucent. Quickly add in the eggs, beans, cumin, garlic powder, and kale. Scramble until eggs are cooked and beans are heated through. Divide mixture evenly between tortillas and wrap into burritos. Be sure they are fully cooled, then freeze on a parchment-lined cookie sheet. Place in an air-tight container for up to 2 months. To serve, thaw completely in the refrigerator and warm in the microwave for approximately to 2 minutes or until warmed through, or warm in the oven at 350 degrees Fahrenheit (75 degrees Celsius) for 2 to 4 minutes. Serve with salsa, if you like. Yield: 4 servings 54 CLEAN EATING FREEZER MEALS

32

33

34 Broccoli and Cheddar Egg-White Breakfast Burrito for Two MF Not everyone has a big family to feed. Many people live on their own and need to cook smaller portions. This recipe makes only 2 burritos a manageable size for those smaller homes. You can multiply this as many times as you like to make as many burritos as you need. 4 large eggs or 8 egg whites cup (00 g) finely chopped broccoli 2 tsp. garlic powder 2 tsp. olive oil 2 whole-grain tortillas oz. (28 g) freshly grated cheddar cheese Sauté the eggs, broccoli, and garlic powder in the olive oil until eggs are cooked through. Warm tortillas so they are pliable for folding. Divide the egg mixture between the two tortillas and sprinkle cheese over the top. Roll up each burrito. Be sure they are fully cooled, then freeze on a parchmentlined cookie sheet. Once frozen, place in a freezer-safe container for up to 2 months. To serve, thaw in the refrigerator and warm in the microwave for approximately to 2 minutes or until warmed through, or warm in the oven at 350 degrees Fahrenheit (75 degrees Celsius) for 2 to 4 minutes. Yield: 2 servings serving: Calories 28 Fat 9 g Saturated Fat 3 g Trans Fat 0 g Cholesterol 5 mg Sodium 60 mg Carbohydrates 4 g Fiber g Sugars g Protein 9 g Note: Data does not include tortilla. Breakfast 57

35 Greek Scramble FM serving: Calories 348 Fat 27 g Saturated Fat 8 g Trans Fat 0 g Cholesterol 440 mg Sodium 759 mg Carbohydrates 0 g Fiber 4 g Sugars 4 g Protein 9 g Note: To lower the sodium content, use a lower-sodium feta cheese. Olives are also high in sodium. If you can find a lowersodium version, opt for that. Eggs aren t the most complicated thing to make in the morning, and truth be told, I usually keep these types of mixes in the fridge, prepping them for only a few days at a time. But they do freeze really well, and if you need to prepare a lot of breakfast meals ahead of time, this is a great way to get your eggs and veggies in the morning. In fact, they only need to come out of the freezer the night before, so they are quite convenient as well. 2 large eggs, lightly beaten 2 cup (45 g) frozen spinach 4 cup (35 g) fresh or frozen chopped onion 2 tsp. garlic powder 2 tbsp. feta cheese 2 tbsp. sliced or chopped olives 2 tsp. olive oil Mix together the eggs, spinach, onion, garlic powder, feta, and olives, and place in a freezer-safe container. Freeze for up to 3 months. To serve, thaw in refrigerator overnight. Add oil to a skillet and sauté mixture until fully cooked. Yield: serving 58 CLEAN EATING FREEZER MEALS

36

37

38 Garlic Mushroom Scramble FM This basic scramble is quick and easy to make and packed with flavor. It s perfect for busy school-day mornings I get breakfast on the table quickly, and my son has no problem eating it. It s a win-win for this busy mom! 2 large eggs 2 cup (37 g) sliced brown mushrooms tsp. garlic powder Oil to taste tbsp. parmesan cheese Salt and pepper to taste Combine eggs, mushrooms, and garlic powder in a small, freezer-safe container, stirring to break up the yolks. Freeze for up to 3 months. To serve, thaw completely in the refrigerator and cook in a skillet with a small amount of oil until the eggs are cooked through. Stir in the parmesan cheese just after removing from heat. Season with salt and pepper to taste. Yield: serving serving: Calories 87 Fat g Saturated Fat 5 g Trans Fat 0 g Cholesterol 428 mg Sodium 29 mg Carbohydrates 4 g Fiber 0 g Sugars 2 g Protein 5 g Note: You can use 4 egg whites to lower the cholesterol, but keep in mind that the sodium content will then go up. Breakfast 6

39

40 Green Eggs without Ham FM This dish has a nice, strong pesto flavor. If you prefer something a bit milder, reduce the pesto down to 2 tsp. you can always add more if needed. We like a strong pesto flavor around here, so I went for the full effect with this recipe. 2 large eggs 2 cup (70 g) grated zucchini tbsp. clean pesto sauce Salt and pepper to taste Place all ingredients (except for salt and pepper) in a small, freezer-safe container, and stir to break up the egg yolks. Freeze for up to 3 months. To serve, thaw completely in refrigerator. Sauté all ingredients together in a large skillet, adding salt and pepper to taste. There should be enough oil in the pesto to avoid having to add any extra to the pan, though a non-stick pan is best here. Yield: serving serving: Calories 223 Fat 6 g Saturated Fat 5 g Trans Fat 0 g Cholesterol 426 mg Sodium 88 mg Carbohydrates 4 g Fiber g Sugars 2 g Protein 5 g Note: You can substitute 4 egg whites instead of 2 whole eggs if you are looking to reduce the cholesterol, just keep in mind that sodium content will go up. Breakfast 63