7 Power Breakfasts

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Introduction
We all know the importance of eating breakfast. The recipes in this eBook were created to do 5 very important things:

1) Taste great!
2) Provide nutrients and antioxidants that promote excellent health
3) Provide energy that lasts all morning
4) Take less than 15 minutes to prepare and in most cases even less time
5) Encourage a lifestyle of eating whole food,unrefined sweeteners and fewer
processed foods

Coming up with new breakfast ideas the whole family will love, can be challenging. So I created the concept of 7 Power Breakfasts to give our bodies muscle building protein, complex carbohydrates for lasting energy, healthy immune boosting fats and SkinnyLicious taste! I’ve even included two yummy bonus recipes, one of which can be eaten as a breakfast cereal and the other a muffin filled with a mix of power food ingredients.

As a child growing up, my mom often said, “Eat a good breakfast and your brain will work better at school.” I didn’t pay a lot of attention at the time, but have since discovered many studies that back up mom’s good advice. With these recipes you get more than just brain food, you also get foods that are combined to create breakfasts that promote good health and lasting energy!

Send an email to [email protected] and tell me other recipe eBooks you would like to see on the SkinnyMs. Bookstore page.

Enjoy!

~ Gale Compton
SkinnyMs.

Melt in Your Mouth Protein Breakfast Sandwich

2 large eggs
2 large egg whites
1 tablespoon milk
1 cup organic baby spinach, stems removed and torn into small pieces
4 grape or cherry tomatoes sliced into ¼ pieces
2 green onions or chives, diced
Sea salt and pepper to taste
¼ cup 2% mozzarella cheese
1 whole wheat pita pocket, cut in half
2 teaspoons olive oil

Preheat oven to 350 degrees.

In a medium oven safe 8” skillet, sauté mushrooms with tomatoes until tender, about 6 minutes. Tomatoes should have enough oil for sautéing, if not add a teaspoon of canola or olive oil.
In a medium mixing bowl whisk together eggs, egg whites, milk, spinach, tomatoes, green onions, mozzarella and salt and pepper to taste. Pour egg mixture into an 8” non-stick skillet, place in oven on middle rack. Brush both sides of each pita half with olive oil, place on foil and warm in the oven during the last 2 minutes of cooking time. Cook eggs approximately 12 minutes or until puffy and set, but not hard.

Remove skillet from oven, cut in half and place each half in a pita pocket. Press edges into pita if necessary and serve immediately.

Yields: 2 servings | Serving size: ½ pita sandwich | Calories: 297 | Total Fat: 15 g | Saturated Fats: 6 g | Trans Fats: 0 g | Cholesterol: 225 mg |Sodium: 484 mg | Carbohydrates: 21 g | Dietary fiber: 3 g | Sugars: 2 g | Protein: 21 g

Kick Start Oatmeal Custard
Packed with power foods like walnuts, oats, carrots, Greek yogurt and egg whites…this recipe provides a wealth of nutrients and tons of energy boosters.

2 cups old-fasioned oats, for gluten free click here
½ teaspoon cinnamon
1 teaspoon baking powder
¼ cup unsweetened coconut flakes, optional (nutritional data includes coconut flakes)
¼ cup diced walnuts, natural without added salt or oils
¼ cup unrefined sweetener, we use Coconut Sugar, other choices are Sucanat, Honey or Maple Syrup
Dash of Sea or Kosher salt
1 cup shredded carrots, use the small hole on the shredder
½ cup Greek yogurt, non-fat, plain
1 ½ low fat milk (skim will work as well)
½ teaspoon pure vanilla extract
2 egg whites, slightly beaten

Preheat oven to 375 degrees. Lightly spay an 8” x 8” baking pan with nonstick cooking spray. In a medium mixing bowl whisk together dry ingredients. In a small mixing bowl combine wet ingredients, pour over oatmeal mixture and stir just until moistened. Pour into baking pan, bake 30 minutes. Cut into squares and serve immediately. Garnish with additional coconut and walnuts if desired.

Note: If you’re morning is as busy, prepare the custard the night before, cover and refrigerate until ready to bake. The baking time may vary if refrigerated overnight…check after 25 minutes for done-ness. Oatmeal Custard should be set while still moist on the inside.

Yields: 4 servings | Serving size: ¼ of custard| Calories: | Total Fat: g | Saturated Fats: g | Trans Fats: 0 g | Cholesterol: mg |Sodium: mg | Carbohydrates: g | Dietary fiber: g | Sugars: g | Protein: g

Energy Boost Blueberry-Banana Pancakes
These are no ordinary pancakes. All the ingredients in this power food breakfast were carefully chosen to give you that comfort food taste, energy that last throughout the morning, muscle building protein and numerous health benefits. Keifer is a power food that can be found in the organic cooler section of most grocery store chains and all Whole Foods and Trader Joes.

1 cup oat flour (1 cup old fashioned oats to make flour)
1 cup White Whole Wheat flour or Whole Wheat
2 ¼ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
½ cup diced pecans
2 eggs, slightly whipped
½ teaspoon pure vanilla extract
¼ cup canola oil or unrefined coconut oil
1 cup banana, mashed
1 tablespoon honey
1 cup Keifer, non-fat, plain (buttermilk will work if Keifer isn’t available in your area)
½ cup low-fat milk
1 cup fresh blueberries

Oat flour can be purchased but it’s easy and a lot less expensive to make oat flour right at home. Add old-fashioned oats to a blender and blend until a flour like consistency.

In a large mixing bowl whisk together dry ingredients. In another mixing bowl combine the remaining ingredients, except blueberries. Pour wet mixture into dry and stir until just until combined…most lumps will disappear. Gently fold in blueberries.

Heat a griddle to 350 or non-stick skillet to medium heat. The griddle or skillet is hot enough when a drop of water sizzles when dropped. Pour in 1/3 cup pancake batter.

Gently turn pancakes over when they begin to dry around the edges and are golden on the bottom…you’ll have to take a peak by lifting up the edge of a pancake. If desired, top pancakes with additional blueberries and bananas and drizzle with 100% pure maple syrup.

Gluten free products (oats & flour) for this recipe can be found here.

Yields: 6 | Serving size: 2 pancakdes | Calories: | Total Fat: g | Saturated Fats: g | Trans Fats: 0 g | Cholesterol: mg |Sodium: mg | Carbohydrates: g | Dietary fiber: g | Sugars: g | Protein: g

Oven Omelet with Artichokes & Sun-dried Tomatoes
In 5 minutes this yummy recipe can be whipped up and in the oven it goes. In 12 minutes or less you have an omelet that provides powerful antioxidants. Did you know cooked tomatoes contain 2-8 times more lycopene than raw tomatoes? Lycopene is what gives fruits and vegetables their vibrant color and is often associated with lowering the risk of many types of cancer. Eat up!

2 large eggs, cage free
3 large egg whites, cage free
1 tablespoon milk
¼ cup diced sun-dried tomatoes packed in olive oil, drained
½ cup diced artichoke hearts, drained
¼ plus 1 tablespoon Feta cheese, low fat
Sea Salt and pepper to taste

Preheat oven to 350 degrees.

In a medium mixing bowl whisk together eggs, egg whites and milk. Add sun-dried tomatoes, artichokes, feta cheese, salt and pepper to eggs, whisk to combine.

Pour egg mixture into a 10” nonstick skillet, place in the oven and cook until eggs are set but still soft, approximately 10-12 minutes.

Note: Add a few strawberries and a glass of freshly squeezed orange juice for an even bigger power boost.

Yields: 4 | serving size: ¼ of recipe | Calories: 110 | Total Fat: 6 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 112 mg |Sodium: 306 mg | Carbohydrates: 6 g | Dietary fiber: 1 g | Sugars: 1 g | Protein: 8

4th of July Power Breakfast Parfait

2 cups Greek yogurt, fat free, plain
1 tablespoon freshly squeezed lemon juice
2 tablespoons honey
2 cups freshly sliced strawberries
2 cups fresh blueberries

Combine yogurt, honey and lemon juice in a small mixing bowl. Cover and refrigerate until ready to use.

Layer and evenly divide among four parfait dishes, strawberries, yogurt and top with blueberries. Serve immediately or refrigerate until ready to eat.

Yields: | Serving size: | Calories: | Total Fat: g | Saturated Fats: g | Trans Fats: 0 g | Cholesterol: mg |Sodium: mg | Carbohydrates: g | Dietary fiber: g | Sugars: g | Protein: g

Overnight Stuffed French-Toast
Walk up, pop breakfast in the oven and have a nutritious breakfast in 45 minutes. The convenience of preparing breakfast the night before is a BIG time saver for busy moms & dads. This power breakfast is a favorite of children and you can feel good about giving them something that’s as nutritious as this power breakfast of French Toast. This recipe can be cut in half to make 4 servings.

3 large eggs
4 egg whites
¾ cup low-fat milk
1 teaspoon pure vanilla extract
1 loaf whole wheat French bread or whole wheat artisan bread, slice into 16 pieces
¼ teaspoon freshly ground nutmeg, ground powder will work if fresh isn’t available
½ teaspoon ground cinnamon
pinch of Sea Salt
1 cup of either: mashed banana, blueberries, blackberries or diced apple, peeled and cored (mashed banana was used in this recipe photo but all the fruits have been used and all are equally delicious)

Topping: combine the following in a small bowl
1 cup diced raw pecans
½ teaspoon cinnamon
1 tablespoon honey (raw is recommended)

Preheat oven to 375 degrees when ready to bake.

In a medium mixing bowl, whisk together eggs, egg whites, milk and vanilla. Pour ½ cup egg mixture into either an 8” x 8” non-stick baking pan or a pan with the bottom lined with parchment paper. Lay 8 slices of bread next to each other, evenly distribute fruit of choice on top of the slices, place remaining 8 slices of bread over fruit and pour remaining egg mixture over bread and ensure all pieces are moist to include edges of bread. Sprinkle pecan topping over bread, cover with foil and refrigerate until ready to bake.

The next morning loosely cover with foil and bake 40 minutes, uncover and bake until golden, about 5-10 additional minutes. Remove from oven and serve immediately. I like my Overnight Stuffed French Toast without syrup while my husband prefers to drizzle a little pure maple syrup over the top. Either way you choose this power breakfast is yummy! ☺

Yields: | Serving size: | Calories: | Total Fat: g | Saturated Fats: g | Trans Fats: 0 g | Cholesterol: |Sodium: mg | Carbohydrates: g | Dietary fiber: g | Sugars: g | Protein: g

Early Morning Apple Breakfast Muffins – Bonus Recipe
On those mornings when there just isn’t time to cook, make these muffins the night before and have them as a ‘grab-n-go’ breakfast. Both you and the kids will love these hearty power muffins.

1¼ cups White Whole Wheat Flour or whole wheat
1 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon sea salt
1 organic apple, peeled, cored and diced into ½” pieces (choose your favorite sweet apple, suggestions: Gala or Fuji)
½ cup canola oil
½ cup honey (raw honey is recommended but not required)
1 large egg, slightly beaten
1 teaspoon vanilla
1 cup diced walnuts, or Whole Grain Breakfast Crunch (recipe follows)

Preheat oven to 350 degrees.

In a small bowl combine streusel ingredients, set aside.

Whisk together dry ingredients in a small mixing bowl. Next, in a large mixing bowl add canola oil, honey, egg and vanilla, stir until ingredients are well combined. Add apples to dry ingredients, toss to coat. Add apples and dry ingredients to wet ingredients, stir to combine.

Line 10 muffin tins with paper holders or use non-stick muffin tins. Evenly divide batter into 10 muffin tins. Bake 17 minutes or until golden and no longer moist on top.

Allow to cool completely and store in an airtight container.

Yields: 10 muffins | Serving size: 2 muffins | Calories: | Total Fat: g | Saturated Fats: g | Trans Fats: 0 g | Cholesterol: mg |Sodium: mg | Carbohydrates: g | Dietary fiber: g | Sugars: g | Protein: g

Open-Faced Egg White Omelet with Spinach and Tomatoes
Here’s a no-fuss breakfast that provides vitamins A, C and K along with selenium and riboflavin.

4 large egg whites, cage free
2 teaspoons canola oil
½ cup baby spinach, torn
6 grape OR cherry tomatoes, sliced in half lengthwise
1 green onion, diced
Sea salt and black pepper to taste
¼ cup reduced fat cheddar cheese

Add egg whites to a medium mixing bowl, whisk until frothy, add salt and pepper. In an omelet pan or 8”-10” nonstick skillet add canola oil and heat to medium. When the skillet is hot add egg whites, move skillet back and forth to cover bottom of pan. Using a spatula, loosen edges of omelet and continuously move the skillet to prevent overly browning.

Add to center of omelet, spinach, tomatoes, onions and cheese. Continue cooking until set, about 1 additional minute. Slide omelet onto serving platter, cut in half…if you plan to share.

Yields: 2 servings | Serving size: 1/2 omelet | Calories: 112 | Total Fat: 6 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol:3 mg |Sodium: 219 mg | Carbohydrates: 3 g | Dietary fiber: 1 g | Sugars: 2 g | Protein: 12 g

Whole Grain Breakfast Crunch – Bonus Recipe

3 cups old-fashioned rolled oats
¼ cup raw pumpkin seeds
¼ cup raw minced almonds with skins
¼ cup raw walnuts diced
¼ cup wheat germ
1/2 teaspoon cinnamon
1/8 teaspoon cloves
1/8 teaspoon nutmeg
1/8 teaspoon ginger
¼ cup coconut oil, unrefined (canola oil will work if you’re unable to find unrefined coconut oil)
¼ cup honey (raw honey is recommended)

Preheat oven to 350 degrees.

In a large mixing bowl, combine the first nine ingredients. Add oil and honey in a small bowl and whisk to combine. Pour wet ingredients over oat mixture and stir to combine and make sure all dry ingredients are moistened. Line a large rimmed cookie sheet with parchment paper, or use a non-stick cookie sheet, evenly spread oat mixture. Place cookie sheet in the oven and stir after 10 minutes. Continue cooking until golden, about 10 minutes. Cool completely and store in an airtight container.

Note: Sprinkle with raisins & sliced bananas and add milk for a delicious breakfast cereal. For best results do not store dried fruit with cereal. I suggest adding to yogurt, using 1 cup in Breakfast Apple Muffin recipe in place of walnuts or add ½ cup to a baggie and take to work as a healthy snack.

Line two large rimmed cookie sheets with parchment paper. Evenly distribute oat mixture, place in oven and stir after 15 minutes, reverse position of cookie sheets. Continue baking another 10-15 minutes or until cereal is golden in color. Cool completely. Store in an airtight container up to one week.

Yields: | Serving size: | Calories: | Total Fat: g | Saturated Fats: g | Trans Fats: 0 g | Cholesterol: mg |Sodium: mg | Carbohydrates: g | Dietary fiber: g | Sugars: g | Protein: g

Bon Appetit

Taste is never a tradeoff when creating healthy recipes.

Thank-you for choosing 7 Power Breakfasts ~ Energy Boosting Recipes The Whole Family will Love

Again, be sure to let me know what type of recipes you would like in future eBooks by sending an email to [email protected]

Gale Compton
SkinnyMs.

POWER BREAKFASTS ~ Energy Boosting Recipes the Whole Family will Love

© 2012 SkinnyMs. LLC

Nutritional Data completed by Michael A. Compton and was calculated using values from NutritionData.Self.com.

Cover design © 2012 by Eric Turner of EDT Web Builders

Content © 2012 by SkinnyMs. LLC

Edited © 2012 by SkinnyMs. LLC

The recipes in this eBook were created by Gale Compton, published cookbook author of SkinnyMs. Slow Cooker Cookbook, The New Quinoa eBook ~ A Healthy Alternative to Traditional Recipes and The Total Body Transformation eBook. You can find all these at our SkinnyMs. Bookstore.

All photos in this eBook are of the actual recipes and the property of SkinnyMs. LLC.

Copyright is reserved on all photos for their respective owners, SkinnyMs. LLC.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written prior permission of SkinnyMs. LLC.

Please be aware that the team behind SkinnyMs. LLC have no medical, nutrition or culinary training/education and have based this information on recipes from our own test kitchen.

None of the information contained in this eBook is intended to replace qualified, medical advice. Please seek qualified advice regarding the recipes and their effect on your health.

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