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A quick and healthy breakfast is not beyond your reach. I have included recipes that are light and require little preparation, and also recipes that are more substantial and can be prepared in advance the night before.
A healthy breakfast is the best way to start your day. I still have a teenager at home, and now a foreign exchange student, so I try to feed them more than cereal for breakfast. *(To immediately look at recipes- see recipes below)
Don't get me wrong, they do have cereal at least a couple of times a week. But when I am able to feed them a more nutrient-dense breakfast, I feel like that's a home run. Not to mention, that I will eat the same breakfast as well! Carey usually
leaves earlier in the mornings, so I try to pack him up a to-go breakfast if possible.
I need to be able to make something fast in the morning or prepare part of breakfast the night before. If I don't plan breakfast the night before, many times we all just grab whatever we can get our hands on, and that's not always healthy.
Many mornings all I need is a nutritious drink like a Matcha Latte, Turmeric Tea, and maybe a yogurt, especially if my son and husband have breakfast plans of their own. Other times, I want everyone to eat a more substantial breakfast that is not only filling but nutritious.
The recipes below are loosely ordered from the least preparation time to the most preparation time. I am also ordering them from easiest to a little more difficult. My goal is to provide recipes that have nutritional value. I realize that there is a wide variety of diets out there, so I have tried to have some variety.
So before I go forward with the recipes, let me say something about how I try and start my mornings.
Years ago a friend told me, "If you are peaceful in the mornings, your children will more likely be peaceful as well."
Life can be hectic and it is easy to wake up late and be rushed, and in turn rush your children, which can sometimes result in moms (me) yelling things like this...
"Hurry up"
"Where are your shoes?!!!"
"Get a donut, and eat it in the car!..I don't care!"
"We are going to be LATE!"
"Get those underpants off your brother's head, " and so on.
Am I right? Well, it can be that way in my house, especially when my kids were younger. So I/we try and start the day off differently.
Did you ever watch a sunrise? It is slow and peaceful. The sun slowly wakes up the day. I love how God planned it that way! So in turn, I try to provide a slow-paced and peaceful morning for my family. My friend said, "If you are peaceful in the mornings, it's more likely your children will be more peaceful as well."
What makes me peaceful is music and candles. This may be too much for some, but you can incorporate things that make you feel peaceful in the mornings.
I try to have my clothes picked out and ready the night before. I have my work bags packed as well. When my kids were younger, I asked them to do the same. In this way, we are not looking for their favorite shoes or shirt at the last minute. Or trying to find their homework that is due first thing in the morning. And for that matter, I am ready and prepared, and am not scurrying around trying to find my work stuff.....which by the way can drive me crazy!
Here is a sample morning for my family. I get up a half-hour before the kids. I start the coffee, light some candles, and put on some soothing music.
I get out the Jesus Calling devotional for kids and sit it on the breakfast table. I let out my doggies who show me lots of love! I read the devotional for the day, or listen to a bible podcast. These days, I am listening to The Bible Recap which has been a game-changer for Carey and me 😃 Starting my day off by spending some time with God is always a good idea. It sets my mind on the things of God and gives me focus, peace, and direction for the day.
I start breakfast and then check on the kids to make sure they are awake and have not slept through their alarm.
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I found a picture of Victoria from August of 2016. This was most likely the first day of school.
Notice the candle on her left and Jesus Calling to her right.
Gosh, I miss those days...they go by so fast!
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I am calm, and the kids are up in plenty of time to eat their breakfast and get ready in the morning. We briefly talk about the devotional for the day. When we are in the car (when my kids were younger), we talk about the upcoming day and pray for one another.
Now, this is a perfect morning. Of course, it does not always go perfectly! We have had many mornings which look nothing like what I described above.
However, when I/we do plan our mornings, they tend to go better. And when you start your morning out in this way, the whole day just seems to go better. Try it for yourself!
Now for the recipes...and explanations on why they are healthy!
Again, the recipes below are loosely ordered from the least preparation time to the most preparation time.
I have also included some nutritional information to inform and motivate you to eat some of these healthy recipes! How do you know they are healthy? I did the research for you so you can feel good about what you are eating for breakfast. ❤️
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A List of the Recipes Below: 1. Tumeric Tea Latte 2. Matcha Green Tea Latte 3. Favorite Morning Smoothie 4. Smoothie Bowl 5. Avocado Toast 6. Overnight (not baked) Oatmeal 7. Easy and Healthy Vegetable Sheet Pan Frittata 8. Easy Baked Veggie Scrambled Egg Veggie Muffin Cups 9. Egg in a Hole with Holiday Ideas 10. Scrambled Eggs Quesadillas 11. Scrambled Egg Sandwich and Opened-Faced Scrambled Egg Sandwich with Pesto 12. Easy Eggs in Spicy Tomato Sauce With Bacon and Capers 13. Healthy Puffy Cinnamon Apple Egg Omelet 14. The Best Baked Berry and Peach Oatmeal 15. Slow-Cooker Iris Oats from The Pioneer Woman
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*I found there was so much information on nutrition that I could fill up volumes of books! Therefore, I included information that I thought may be most useful to my readers. I encourage you to research further if you are interested.
Let's Start with my favorite morning drinks. Sometimes all you want is a warm drink to start your morning. Consider swapping out your morning coffee for Tumeric Tea or Matcha Green Tea. Or maybe you want something cold and refreshing like a smoothie...read on!
1. Tumeric Tea Latte also known as Turmeric Milk, or Golden Milk
This is one of my favorite drinks, it is warm and comforting, and great in the morning or at bedtime.
It's a great alternative to coffee since you don't have to worry about caffeine, and turmeric gives this drink a beautiful color.
Turmeric "Tea" Latte has some interesting spices which include Turmeric, of course, as well as cinnamon, ginger, cracked black pepper, and cayenne pepper. The drink
starts with almond milk and has so many health benefits.
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What are the health benefits of Turmeric Tea Latte or why is it healthy?
Turmeric is a good source of phosphorus which studies show is an important part of healthy bones and teeth.
Turmeric is one of the richest sources of curcumin. Curcumin is what makes turmeric yellow. Some studies say that curcumin can lower inflammation levels in the body. Inflammation is linked to chronic diseases such as heart disease, rheumatoid arthritis, and cancer. Curcumin may also help improve memory and brain health and may be linked to a lower risk of dementia and Alzheimer's disease.
Tumeric lattes are also a great source of protein, antioxidants, potassium, magnesium, folate, and choline. So drink up! But if you have allergies, check with your doctor.
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How to Make a Turmeric Tea Latte (makes two servings):
Ingredients:
2 cups of Almond Milk
1 teaspoon of Turmeric
1 teaspoon of Cinnamon
1 teaspoon of pure Maple Syrup or another sweetener such as Stevia
1/4 teaspoon of ground ginger
A pinch of ground black pepper
A pinch of Cayenne Pepper
*Adjust spices to your preference.
I like to blend the spices and then toast them slightly in a saucepan over medium-low heat to release the oils and intensify the flavors, but this is optional. Once the spices are in the medium saucepan, pour in the milk and warm up to the desired temperature. Use a whisk to blend up the spices with the milk. You can also add frothed milk for more of a latte feel. Use a frother or a whisk to froth 1/4 cup to 1/2 cup of milk until the volume increases and the milk is frothy. Enjoy!
2. Matcha Green Tea Latte
Matcha Green Tea comes in several forms, loose powder, individual packs of powder, and tea bags. I have all three! I most often make Matcha tea at home with the loose powder and bring the individual packs with me to work or on trips. The tea bags are great if I am in a big hurry, or want a minimum amount of mess and fuss. Matcha green tea can be expensive, but I love the taste, and for me, the health benefits are worth it.
What is Matcha Tea? Matcha comes from green tea leaves that are grown in the shade, and are dried and ground into a fine powder, almost the consistency of talc.
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What are the health benefits of Matcha Tea or why is it healthy?
Some studies show that because of the way it is made, matcha tea may contain more antioxidants than regular green tea. Antioxidants are substances in foods that can help protect your cells from damage.
Catechins, an antioxidant in matcha, may help lower your blood pressure. This can reduce your chances of heart disease, heart attack, and stroke among other issues.
Catechins may also help with your bad cholesterol and total cholesterol numbers.
Polyphenols and other antioxidants may help protect your cells against cancer. Polyphenols also may slow the breakdown of cartilage which could lead to arthritis.
Matcha has caffeine that may help you stay alert, but with less caffeine than coffee.
How to make Matcha Tea or a Matcha Latte:
Add 1/2 to 1 teaspoon of matcha powder to a cup of hot water and stir. Add the sweeter of your choice. For a creamier taste, add milk or cream.
For a latte, add the frothed milk of your choice. I like to add frothed almond milk. To froth milk, use a frother or whisk warm milk until the volume increases and the milk is frothy. I add cinnamon on top for flavor and added health benefits.
3. Favorite Morning Smoothie: Berry Yogurt Smoothie
Smoothies are easy and fast, blended up in a blender in minutes. The bonus is you can blend up very nutritious ingredients for a great start to your morning.
I add flaxseeds which have a subtle taste in the smoothie but add super nutrition.
William and Daniel (a foreign exchange student who is staying with us) give it a thumbs up!
Recipe: I use plain greek yogurt, frozen berries, one banana (if I have one) almond milk, some kind of healthy juice, honey, and 1 teaspoon or so of flax seeds. Sometimes I make a full blender full of ingredients for around 4 smoothies. I usually just throw things in a blender and blend, then taste and add more ingredients if needed. But for a more exact recipe, see below!
Recipe for 2 large smoothies: Blend 1 cup of greek yogurt, 1 cup of almond milk, 1/2 cup of juice of choice (if you like it sweeter, increase the juice and decrease the milk), one banana sliced, 2 cups of frozen berries, 1 tablespoon of honey (or use another sweeter such as Stevia or sugar), 1 teaspoon of flax seeds, 1 teaspoon of vanilla. Garnish with berries, mint, cinnamon, whipped cream, etc.
Feel free to add or delete ingredients. Add more frozen fruit if you like a thicker smoothie, or add more milk or juice if you want a thinner smoothie.
4. Smoothie Bowl
A smoothie bowl is basically making your favorite smoothie and putting it into a bowl and then adding fruit, whipped cream, and/or other toppings such as coconut, cinnamon, etc.
It's a pretty presentation and feels a little fancier. It is a special treat when you and your family have time to sit down at the table. 😀❤️
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What are the health benefits of Smoothies or why are they healthy?
Yogurt is high in protein, calcium, vitamins, and live culture, or probiotics which can enhance your gut health. Probiotics may also boost the immune system. I use plain, no sugar, greek yogurt for the best nutritional value.
Berries- are high in nutrients, but low in calories. They provide many health benefits including better cognitive health, help prevent cancer, and lowering blood pressure. See below for some specifics on blueberries.
Blueberries are among the most nutrient-dense berries. Per serving, blueberries have 4 grams of fiber, 24% of the RDI of vitamin C, 36% of the RDI of Vitamin K, and 25% of the RDI of Manganese. Blueberries are believed to have the highest antioxidant levels of all common fruits and vegetables. Antioxidants protect your body from free radicals which are unstable molecules that can damage your cells and contribute to aging and diseases such as cancer.
In addition, the antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL, which make blueberries good for your heart health.
Flaxseeds- are commonly used to improve digestive health or relieve constipation. Flaxseeds may also help lower total blood cholesterol levels, which may help reduce the risk of heart disease. Flaxseeds contain high-quality protein. The high fiber content of flax seeds can help lower cholesterol and may play an important role in improving heart health.
Flax seeds are loaded with nutrients such as Omega-3 fatty acids, Vitamins B1 and B6, folate, Calcium, Iron Magnesium, phosphorus, and Potassium. Flax seeds are a rich source of lignin, which may reduce the risk of cancer. There are so many more benefits of flax seeds that are not listed here!
Orange Juice- Is an excellent source of vitamin C which supports immune health and may help fight against the common cold. Be sure to get OJ without added sugar since OJ can be high in sugar and calories. Drink in moderation. OJ is the perfect addition to smoothies if added in moderation.
Honey- Honey is a good source of antioxidants, minerals, and enzymes that have many potential health benefits. Raw honey is believed to have more health benefits than regular honey. Raw honey has not been pasteurized. Honey naturally contains sugar but some research has suggested that honey has a more moderate effect on blood sugar levels with a glycemic index of 58. Consume in moderation. Like sugar, eating too much of it can be harmful to your health. Also, honey harvested locally can help desensitize you to pollen allergies you might have to local plants.
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5. Avocado Toast
The way I make Avocado toast is very easy. It is guacamole on toast. If you want to make it fast, buy pre-made guacamole at the store and spread it on toast. To fancy it up, add cilantro, cut-up cherry tomatoes, etc.
For my homemade recipe: Use one avocado per two pieces of toast.
*Be sure the avocado is ripe...obvious, but important!
With a large chef's knife, cut the avocado in half, avoiding the pit in the middle. Take out the pit using your knife. Be very careful!
Scoop out the insides of half of one avocado and mash with a fork in a bowl. Make a checkerboard pattern with the other half of the avocado with a knife, then scoop out with a spoon and add to the bowl. This gives a good texture to the guacamole.
3. Sprinkle with half of a fresh lime or one or more teaspoon/s from a bottle. Add salt, white pepper, and granulated garlic to taste. I also add 1/2 of a jalapeño chopped into very fine pieces removing the seeds. Add one chopped scallion. Then add a couple of teaspoons of cilantro, chopped cherry tomatoes, etc. So nutritious and satisfying! Spread on toast! Yum!
Happy Breakfast!❤️
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What are the health benefits of Avocados or why is it healthy?
Avocados are one of the most nutrient-dense foods available. They are packed with good fats and fiber, which also means they help you stay full longer and raise the protective cholesterol and High-Density Lipoprotein (HDL). They are a good source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They provide lutein, beta carotene,and omega-3 fatty acids.
Tomatoes: See below at the bottom of the page.
whole Wheat Bread: See below at the bottom of the page.
So easy and healthy and the variety of toppings are endless! Well, you can make this as healthy or as decadent as you want!
Basically, you pour your favorite milk...almond, skim, soy, coconut milk, etc. over dry oatmeal and let it soak overnight.
In the morning, stir, and add toppings.
The Pioneer Woman has a good basic recipe for Overnight Oatmeal. Click here for the recipe or click the highlighted title above.
I make a healthier version. For the oatmeals to the left, I replaced the milk and half-and-half with almond milk.
I replaced the brown sugar with one teaspoon of Stevia and a teaspoon of honey.
In the morning, I added pecans and berries to one bowl, and mango, coconut (raw/no sugar), and raisins to the other bowl. Use your own imagination for the toppings! Yum! Bon Appetit!
What are the health benefits of Oatmeal or why is it healthy?
Oatmeal- Oats contain thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron. Oats contain both soluble and insoluble fiber. Soluble fiber forms a thick, gooey gel that helps to lower cholesterol and stabilize blood glucose levels. The insoluble fiber in oats helps with constipation and intestinal health.
A variety of antioxidants known as avenanthramides are found exclusively in oats. They have been shown to exhibit anti-inflammatory activity, and may provide additional protection against coronary heart disease, colon cancer, and they may play a role in controlling blood pressure. Note: Steel Cut Oats are less processed than rolled oats and have a more chewy consistency and more robust flavor. Instant oats (either rolled oats or steel-cut) have the same number of carbohydrates but are higher in the glycemic index. Steel-cut oats have a GI score of 53 and rolled oats of 57. Instant oats are convenient but have a higher GI of 83.
For the health benefits of berries, see above under smoothies.
*Note: All of the recipes below contain similar ingredients such as eggs, veggies, tomatoes, etc. For the health information on the following recipes, see the health information at the end of this post.
A beautiful and quick breakfast that you can prep the night beforehand. Always a hit in my family, and this recipe feeds a crowd. Easy to change up to your preferences.
For the recipe, click on the highlighted title above.
*Nutritional information is at the bottom of the page.
These egg cups are nutritious and yummy, and can be made days beforehand, and warmed in the microwave when needed.
They are also portable! If baked in a baking cup liner, they can be held in your hand, and be eaten in the car! And I know that happens sometimes!
For the recipe, just click on the highlighted title above the picture, or go to the What's For Brunch Tab.
*Nutritional information at the bottom of the page.
This is such a fun and easy dish. You can customize the "hole" to fit almost any holiday or celebration. This is also my go-to dish on many mornings. It is quick and healthy, and everyone loves it! For the recipe, click on the highlighted title above.
*Nutritional information is at the bottom of the page.
These quesadillas are the bomb! If you have never made a quesadilla, it is not difficult, but you may want to practice once or twice if you will be making them in a hurry.
If you can make scrambled eggs quickly, it will only take you a couple more minutes to make these yummy quesadillas.
They are also great to make for your family on a leisurely weekend morning. You can also prep ahead by making the scrambled eggs the night before. Warm them up in the microwave for faster preparation. For the recipe, click on the highlighted title above the picture or go to the What's For Brunch tab.
* Nutritional information is at the bottom of the page.
11. Scrambled Egg Sandwich:
This sandwich holds a special place in my heart. My dad would make my younger brother and me breakfast every school day morning. His repertoire would include, pancakes, hash and eggs, and scrambled egg sandwiches. These egg sandwiches were my favorite.
You can make these egg sandwiches as healthy as you like. I put lots of veggies in the scrambled eggs, and use whole-wheat toast. You could even use egg whites for the scrambled eggs.
Typical ingredients include something like the picture below. If you need directions regarding how to scramble eggs, see Scrambled Eggs Quesadillas. Put the warm scrambled eggs between two soft slices of whole wheat bread. My dad would spread butter on each piece of bread, but feel free to skip if you are watching calories or fat. So easy, but truly delicious, fast, and nutritious!
* Nutritional information at the bottom of the page.
This sandwich is portable and will travel in the car!! ...Well, bring a paper plate! A warm breakfast is a great way to start off the morning!
Opened Faced Scramble Eggs with Pesto
For a fancier presentation put the scrambled eggs on buttered toast and sprinkle with pesto- either jarred or homemade.
For the Best Homemade Pesto click here, or go to the What's For Brunch Tab.
12. Easy Eggs in Spicy Tomato Sauce With Bacon and Capers. (Leave out the bacon for a healthier dish, or replace it with turkey bacon.)
I love this dish because it feeds a family in one fell swoop!
It is wonderfully spicy, and a great way to start your morning!
For the recipe, click on the highlighted title above.
*Nutritional information at the bottom of the page.
This is an elegant dish, and so healthy and yummy.
It reminds me of a healthy, light, and airy, apple pie!
This is not as quick as the other recipes, but it makes a wonderful and special breakfast or brunch for four and is under 250 calories for half of the pie.
Make double if you have more than 4 people.
For the recipe, click on the highlighted title above.
*Nutritional information at the bottom of the page.
*Health Benefits/Nutritional Information for Ingredients in the Recipes Above
Eggs have only 75 calories but 7 grams of high-quality protein, 5 grams of fat (1.6 saturated fat), iron, and minerals such as iodine and selenium. Eggs are one of the few foods that are naturally a good source of vitamin D, which builds strong bones with the help of calcium. It also boosts the immune system, including against Covid 19. Eggs have vitamin A, vitamin B-12, and selenium which are key to keeping the immune system healthy.
Carrots are loaded with vitamin A and beta-carotene, of which there is evidence to suggest it can lower your diabetes risk and has been linked to a reduced risk of cancer and improved eye health. Carrots also have calcium and vitamin K, both of which are important for bone health.
Peppers are low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Some benefits may include reduced risk of macular degeneration, delay in age-related memory loss such as Alzheimer's, blood-sugar-lowering effects, protect against certain chronic diseases such as heart disease and cancer.
Garlic is a spice I use almost every day. I just love it! Garlic is rich in vitamin C and B6, and manganese. Garlic contains antioxidants that protect against cell damage and aging. It may reduce the risk of Alzheimer's disease and dementia. Possible benefits also include improvement in bone health, and beneficial effects on chronic disease which could increase longevity.
Onions are nutrient-dense, meaning low in calories and high in vitamins and minerals. Onions are high in vitamin C, a nutrient involved in regulating immune health, collagen production, and iron absorption. Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals. Onions are rich in B vitamins including B6 and B9 which play key roles in metabolism, red blood cell production, and nerve function. They are also rich in potassium.
Tomatoes/Tomato Sauce are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are a great source of vitamin C, potassium, folate, vitamin B9, and vitamin K. Tomatoes are low in carbs and are a good source of fiber.
Whole wheat Bread- contain significant amounts of fiber, which may aid your digestion. Whole wheat may be a decent source of several vitamins and minerals, including selenium, manganese, phosphorus, copper, and folate. Whole wheat and other whole grains may promote gut health and reduce the risk of colon cancer.
13 plus! Bonus! Two Easy Baked Oatmeal Recipes!
This is truly my favorite baked oatmeal recipe!
This is an easy recipe that can be made the night before and warmed up in the morning.
Oatmeal is so healthy and satisfying. ❤️
One of my favorite healthy recipes, and is a wonderful breakfast on those colder mornings. For the recipe click here or on the highlighted title above.
*Same oatmeal as above pic.
This baked oatmeal is always a hit and perfect when you have overnight guests!
This is one of my favorite slow-cooker recipes for oatmeal. You can put it on low overnight, and you have delicious oatmeal in the morning!
Also, great for company!
Click here or on the highlighted title for the recipe.
There you have it- 13 plus easy and fast recipes you can serve your family this week. If you want more brunch ideas, go to the What's for Brunch tab.
Happy peaceful mornings and Bon Appetit! 😘 p
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