Explore these simple, healthy meals for breakfast!  I don't like to spend a lot of time in the kitchen and I am assuming you don't either.  So as I found recipes to modify, my first requirement was it had to be easy to make.  I modified the recipes to fit my REPLACE method and made sure any ingredients that may spike your blood sugars were replaced with a healthier option.  I also made sure there were not other unhealthy ingredients such as processed meats or artificial sweeteners.  If at all possible, shop for ORGANIC foods. If you can't then make sure you thoroughly wash all produce.

~Donna

 (please bear with me, as i am in the process of creating my own artistic photos of the items.. stay tuned! )

 

 

Breakfast Egg Mess

This recipe can be used with just egg whites if you are concerned about cholesterol.  Also, if you want to add more meat like sausage or bacon you can, but use these meats sparingly because they are processed meats-processed meats really should be avoided for overall improved health.

SERVINGS:  2

INGREDIENTS:

1 tablespoon butter
1/2 cup diced onion
1/2 cup diced green bell pepper
1/2 cup sliced fresh mushrooms
1/2 cup diced bacon
4 eggs, lightly beaten
unrefined sea salt and ground black pepper to taste
1/2 cup diced ripe tomato
1/2 cup freshly grated Parmesan cheese

DIRECTIONS:

  • Melt the butter over medium-low heat in a large skillet.
  • Add the onion and bell pepper; cook and stir until the onion is transparent, 5 to 7 minutes.
  • Stir in the mushrooms and bacon, and cook 2 minutes more.
  • Remove skillet from heat, and place the vegetable-bacon mixture in a bowl.\
  • Pour the eggs into the same skillet.
  • Cook and stir gently just until the eggs are soft.
  • Stir the vegetable mixture into the eggs.
  • Season with unrefined sea salt and pepper.
  • Cook the eggs until firm.
  • Remove skillet from heat and stir in the tomato and cheese.

~Enjoy!

Breakfast Egg Muffins  

This is a great protein packed breakfast to start your day!  Research has shown that if you start your day with a protein breakfast, that it can help you keep your blood sugars level the rest of the day.  You can add a slice of sprouted grain bread such as Ezekiel sprouted grain bread which is flour free and packed full of great grains and fiber.

SERVINGS:   24 muffins

INGREDIENTS:

Grapeseed cooking spray (must have in kitchen:  buy 2 small spray bottle and put extra virgin olive oil in one (for low heat cooking and grapeseed oil in another for high heat cooking)

Muffin or cupcake trays
4 cups egg whites
9 eggs
1 pound ground turkey
2 cups chopped spinach
2 red bell peppers, diced
2 green bell peppers, diced
1 tablespoon minced garlic
1 tablespoon Italian seasoning
2 teaspoons onion powder
1/4 teaspoon cayenne pepper
1/4 fresh avocado (Avocado is the GOOD fat)
Unrefined sea salt and ground black pepper to taste

DIRECTIONS:

  • Preheat oven to 375 degrees F (190 degrees C).
  • Spritz 24 muffin cups with grapeseed cooking spray.
  • Brown ground turkey until completely cooked.
  • Beat eggs in a large bowl.
  • Add egg whites to eggs and beat until smooth
  • Stir turkey, spinach, red bell peppers, green bell peppers, jalapeno peppers, garlic, Italian seasoning, onion powder, cayenne pepper, unrefined sea salt, and black pepper into the eggs.
  • Using a large spoon, spoon the egg mixture into prepared muffin cups to about 3/4-full.
  • Bake in preheated oven until firm in the middle, 25 to 30 minutes.
  • Put finished eggs on plate, cut avocado in half, scoop out avocado and place on top of eggs.

~Enjoy!

Super Scrambled Eggs  

This is another great protein packed breakfast to start your day!  I modified the original recipe to include ground turkey instead of bacon because bacon is a processed meat and full of sodium.  Ground turkey is healthier for you.   Starting your day with a protein breakfast can help you keep your blood sugars level the rest of the day.  You can add a slice of sprouted grain bread such as Ezekiel sprouted grain bread which is flour free and packed full of great grains and fiber.

SERVINGS:  2

INGREDIENTS:

1 cup ground turkey
2 large eggs
1 tablespoon UNSWEETENED Almond milk (or unsweetened rice, coconut, flax milk
1/4 cup shredded Cheddar cheese (use sparingly!)
1/4 cup minced onion
Unrefined sea salt and pepper to taste
1 teaspoon regular butter  (not butter alternatives! )

DIRECTIONS:

  • Cook the ground turkey in a skillet until completely done. Remove and drain on paper towel to remove any excess fat.
  • Beat eggs and almond milk together in a small bowl until smooth.
  • Stir in the ground turkey, Cheddar cheese, and onion; season to taste with unrefined sea salt and pepper.
  • Melt butter in a small skillet over medium heat, pour in eggs, and cook, stirring constantly, until they reach the desired consistency.
  • While cooking, use a fork to quickly stir the egg. As the egg cooks it will turn into a scrambled consistency.

~Enjoy!

Egg Pesto Breakfast Wrap

When you look at the ingredients you will see “large Romaine Leaf”!  Breakfast does not have to be just traditional morning foods!  The romaine lettuce is great for wraps, is flour free, and full of great vitamins your body needs.  I also modified the recipe to use almond milk instead of sour cream to scramble the egg and removed the cheese.  Dairy is often recommended by doctors, but dairy does raise blood sugars.  You are getting your calcium with the almond milks and dark green veggies

SERVINGS: 1 wrap

INGREDIENTS:

Olive oil cooking spray

(must have in kitchen: buy 2 small spray bottle and put extra virgin olive oil in one (for low heat cooking and grapeseed oil in another for high heat cooking)

2 eggs
1 1/2 teaspoons unsweetened almond milk
2 tablespoons finely chopped onion
1 1/2 teaspoons prepared pesto sauce
3 grape tomatoes, sliced
½ - 1  cup ground turkey
1/2 ounce marinated artichoke hearts, drained and thinly sliced
One large Romaine Leaf  (flour free substitute for traditional tortilla/wrap
Unrefined sea salt and pepper to taste

DIRECTIONS:

  • Beat the eggs in a bowl with the almond until blended.
  • Spray a skillet with olive oil spray, and cook and stir the onion and pesto sauce over medium-low heat until the onion is translucent, about 6 minutes.
  • Stir in the tomatoes, and pour the egg mixture into the skillet.
  • Cook and stir the egg mixture until the eggs are cooked but not dry, about 3 minutes.
  • Remove eggs from the skillet, and set aside.
  • Place the turkey into the skillet, cook until thoroughly cooked and starting to brown.
  • When the turkey is cooked, place the artichokes into the skillet to heat for about 1 minute, and remove the turkey and artichokes from the pan.
  • Spoon the eggs, turkey, and artichokes into the center of the Romaine leaf, and season with unrefined sea salt and pepper.
  • Fold the bottom 2 inches of the Romaine leaf up to enclose the filling, and wrap tightly.

 

~Enjoy!

Power Packed Nut Cereal

Boxed cereals are promoted as being whole grain and full of vitamins but the truth is they are THE WORSE foods you can eat.. and especially as breakfast.  There is so much added sugar and refined flour that you will spike blood sugars and run out of energy very quickly.  This is a modified recipe I found on a website promoting a "Keto Diet".  It apparently promotes a high fat diet... which i don't agree with so I made some adjustments to it.  You get the good fats but it is balanced with the whole grain of oatmeal.  This could be a recipe you make extra servings of and store in a dry container so you just need to add the almond/soy milk in the morning.  (DISCLAIMER:  If you are allergic to nuts, do not make this )

SERVINGS: 1

INGREDIENTS:

1/2 oz. Unsweetened Coconut Flakes
1/2 oz. Chia seeds
1/2 oz. Sliced Almonds
1 oz.  Frozen or Fresh Blueberries/berries (ideally organic)
1/4 cup oatmeal (original, not the one in packets that have added dried fruit)
Unsweetened, Vanilla Almond Milk (or unsweetened rice, coconut, flax milk)
1 tsp cinnamon

DIRECTIONS:

  • Put dry INGREDIENTS into a cereal bowl.
  • Add unsweetened almond milk and cinnamon.
  • Let soak for 5 minutes, top with blueberries.

~Enjoy!

 

One Minute Leftover Breakfast Salad

We are all so busy, so making extra food for dinner and using leftovers for breakfast is a great time saving tip!  Start thinking about meals as what type of nutrition you are eating instead of eating the stereotypical "breakfast " food.  The important thing is to keep those blood sugars under control and "traditional" breakfast foods like cereals are NOT your friend.

SERVINGS: 2

INGREDIENTS:

Leftover chicken from dinner
2 Hard boiled eggs (ideally organic)
4 Chopped tomatoes
Arugula and spinach or any mixed greens
Unrefined sea salt and freshly cracked black pepper to adjust taste
Extra virgin oil

DIRECTIONS:

  • In an individual, medium-sized salad bowl, add in the tomatoes, cut up chicken meat and hard boiled eggs.
  • Drizzle the olive oil over the mixture.
  • Season to adjust the taste to your liking using black pepper and unrefined sea
  • Cut up or chop using a fork and knife.

~Enjoy!

Ground Turkey and Cauliflower Hash

Cauliflower is a great substitute for potato.  Not only does it act as a filler just like potato, cauliflower is rich in vitamins and nutrients.  Unlike potato, cauliflower is a GOOD complex carb, meaning it will not spike your blood sugars.

 

SERVINGS: 4

INGREDIENTS:

1 tablespoon olive oil
1 pound ground turkey
2 cups raw cauliflower, chopped
1/2 cup chopped onion
unrefined sea salt & pepper

DIRECTIONS:

  • Cook turkey in skillet until browned and completely cooked.
  • Put ground turkey on paper towel to remove excess fat.
  • Add the cauliflower and cook over medium heat for about 8 minutes, stirring occasionally.  Do not over stir cauliflower.
  • Add the onions and cook for another 5 minutes until softened and slightly browned.
  • Season with unrefined sea salt and pepper.

~Enjoy!

Black Bean Breakfast Bowl

Beans are a healthy complex carb and is also filling.  And again, beans contain great vitamins and nutrients!  if you haven't noticed a theme here, the foods in many of these recipes not only are recommended because they won't raise blood sugars, but they are recommended because they are full of vitamins and nutritents your body needs.  Eating is about enjoyment, but it is also about putting the best "fuel" in your body to give you energy and keep you healthy.   You can experiment with different types of beans.  Some people say they can tolerate one type of bean but not another.  Everyone is different so explore and see what works for you!

SERVINGS: 2 

INGREDIENTS:

2 tablespoons olive oil
4 eggs, beaten
1 (15 ounce) can black beans, drained and rinsed (or other bean of  your choice)
1 avocado, peeled and sliced
1/4 cup salsa (most salsas do not  have added sugar or corn syrup=but double check INGREDIENTS just in case)
Unrefined sea salt and ground black pepper to taste

DIRECTIONS:

  • Heat olive oil in a small pan over medium-low heat.
  • Cook and stir eggs until eggs are scrambled and not overdone.
  • Place black beans in a microwave-safe bowl.
  • Either warm up beans in pot, or heat bean on medium-high in the microwave until warm, about 1 minute.
  • Divide warmed black beans between two bowls.
  • Top each bowl with scrambled eggs, avocado, and salsa.
  • Season with unrefined sea salt and black pepper.

~Enjoy!

Berry Almond Quinoa Cereal 

Quinoa may be something new to you, but it is a great replacement to oatmeal, which tends to spike many people’s blood sugars (even though some organizations recommend eating oatmeal…  )..  Quinoa is referred to as a grain but it is actually a seed and is PACKED with so many vitamins and minerals.  This is another recipe where you can make more quinoa and save the extra for another breakfast ( or side dish at dinner) later in the week.  (DISCLAIMER:  If you are allergic to nuts, do not add the almonds)

SERVINGS:  1

INGREDIENTS:

2 cups unsweetened vanilla almond milk (or unsweetened rice, coconut, flax milk)
1/2 teaspoon cinnamon
1 cup uncooked quinoa
1/4 cup blueberries/berries (ideally organic)
1/4 cup sliced almonds
3-4 drops pure stevia extract

DIRECTIONS:

  • Cook Quinoa:
    • Add one cup RINSED quinoa and 2 cups water to pot. Bring to boil.
    • Lower heat and cook covered for 15 minutes.
    • Remove from heat, keep covered and let stand for 5 minutes.
    • Fluff with fork. If quinoa is still crunchy or there is still water, cook longer for about 5 minutes.
  • In large bowl, whisk together almond milk and cinnamon.
  • Scoop quinoa evenly into serving bowls.
  • Put blueberries, almond slices in bowl.
  • Put drops of stevia 3-4 to taste.

~Enjoy!

Frozen Breakfasts

I usually don’t like to promote prepackaged foods, but sometimes life is just too busy.  I looked at many popular brands and meals, and narrowed it down to the following list.  They are free of flour and sugars that you can try out for the occasional busy hectic morningPlease keep in mind many frozen meals have preservatives, which are chemicals that are not good for your body.  But if you eat a frozen breakfast only on occasion, then it should be okay.

The ones that I could find that pass the test  are from Atkins.  Not all the breakfasts are free of flour.  The following are okay to eat (on occasion)  Bacon Scramble, Steak Scramble, Farmhouse Style Sausage and  TexMex Scramble.