Paleo Breakfast Pizza

Ingredients

• 1 lb grass fed lamb chorizo sausage
• 8 organic eggs
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1/4 cup fresh organic basil, torn
• sea salt, to taste
• black pepper, to taste
• garlic powder, to taste

Directions

1. Using kitchen shears, cut chorizo sausage into slices. Add to an ovenproof skillet over medium heat.
2. Crack eggs in a large bowl and whisk.
3. Add onion and garlic to sausage and sauté until onions are translucent and sausage is browned.
4. Add basil, stir to combine.
5. Pour in eggs, season with sea salt, black pepper and garlic powder. Cook for 1-2 minutes on the stove then transfer the skillet to the broiler for the last 3-5 minutes (or until eggs have set).
6. Remove skillet from oven (don't forget to use an oven mitt!), slice like a pizza and serve.
7. Enjoy! :)
8. Find more recipes at: paleoporn.net

Savory Paleo Muffins

Ingredients

• 8 strips uncooked bacon, chopped
• 1/2 cup onions, minced
• 1/2 cup green pepper, minced
• 9 eggs
• 3-5 fresh chives, minced
• sea salt

Directions

1. Preheat oven to 350° F.
2. Combine bacon, onion and green pepper in a medium sized mixing bowl.
3. In a regular-size muffin pan, add parchment muffin liners and add bacon mixture to cover 3/4 of each cup.
4. Crack a single egg on top of each bacon mixture.
5. Sprinkle the top of each egg with minced chives and a pinch of sea salt.
6. Bake muffins for 20 minutes, remove from oven and serve.
7. Enjoy! :)

Find more recipes at: paleoporn.net

Yummy and Quick Breakfasts Part 1: Personal Omelets

Quick and Easy Breakfast Treats

I have heard it many, many times…”I don’t have time to make breakfast”--“I need something quick and on the go”.   Part of my job as a nutritionist is to teach people how quick and easy it is to make nutrient dense meals that also taste wonderful.  Taking a bit of time on the weekend to prepare for the week ahead will make each day less hectic and provide proper energy to get you through busy days.

Saturday morning, I visited the Cedar Park Farmer’s Market and purchased most of the items need to
make yummy breakfast treats for the week.  It was cold, but bumping into several clients who were
shopping for responsibly raised food warmed my heart.  It was nice to catch up and hear about all of the positive changes in peoples’ lives.

Recipe #1:  Personal Omelets

Organic/free range Ingredients:

12-farm raised eggs

Cilantro

Bell peppers, many colors

Onion

Tomatoes

Applegate, no nitrate, no hormone ham(optional)

(Purchased at Whole Foods)

Directions:

1. Preheat oven to 350

2. Dice veggies and ham

3. Line 12-count muffin tray with cupcake papers

4. Lightly spray with olive oil

5. Add one egg to each slot and whisk with a fork

6. Fill to top with veggies

7. Bake for 15-20 minutes

8. Enjoy

9. Store leftovers in air tight glass container and use for quick and easy breakfasts.

Paleo Pancakes

Ingredients

• 
• 2 bananas
• 2 egg
• 1 Tbs coconut flour
• 1-2 Tbs almond butter
• fresh or frozen blueberries
• 1/4 cup nuts of choice (walnuts, macadamia, almonds are good), chopped
• 1 tsp. coconut oil
• Dash of sea salt (optional)

Instructions

1. Mash bananas in a bowl.
2. Add the eggs, coconut flour, almond butter, blueberries, and nuts and salt, and whisk until well blended.
3. Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
4. Pour small discs of batter onto the hot pan (around 3-4" around). They'll be easier to flip if you keep them from the edges of the pan.
5. Flip when batter loses its "tackiness" around the edges.
6. Cook other side slowly over medium heat until fully cooked.
7. Reapply oil to the pan after each round of pancakes.

GREEN SMOOTHY

Ingredients

• 1/2 apple
• 1/2 pear
• 1/2 tsp freshly grated ginger
• 2 Tbs flax seeds
• 6 large kale leaves (take out woody stems), or 2 handfuls of spinach
• juice of 1 small lemon
• 1 cup water

Instructions

1. Quarter apple and pear, remove stems and seeds and put in blender.
2. Add remaining ingredients to blender and puree. Add more water if needed.

Add fresh fruit, cucumbers, slivered almonds, coconut, fresh herbs or different dark leafy greens for tasty variations on this recipe.

Almond Flour Pancakes

Ingredients

• 1 cup almond flour
• 1/2 cup unsweetened organic applesauce to 1 large banana
• 1 Tbs coconut flour
• 2 eggs
• 1/4 cup water (consider soda water for slightly fluffier pancakes)
• 1/4 tsp  cinnamon 
• 1/4 tsp sea salt
• coconut oil
• fresh berries

Instructions

1. Combine almond flour, applesauce, coconut flour, eggs, water,  cinnamon and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.
2. Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.
3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
4. Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.
5. Add more oil to the pan and repeat with remaining batter.
6. Top with fresh berries.

Note: If the pan is too hot, the cakes will stick, burn on the outside, and/or not cook entirely through.

Spiced Apple Protein Shake

 

 

• Water helps remove waste from your body – a boon when consuming high-fiber foods.
• Apple skins pack insoluble fiber, the kind that passes through your digestive system largely unchanged, promoting bowel regularity and, in essence, keeping your waistline trim.
• Prunes deliver high amounts of soluble fiber, which has been shown to control blood sugar levels to provide a sense of fullness, which can help prevent you from overeating.
• Natural peanut butter is a cholesterol-free and inexpensive protein source.
• Just a tablespoon of ground cinnamon has the same amount of antioxidants as four ounces of grape juice.
• Fresh ginger helps to relieve body aches.
• Cardamom contains cineole, which lends its potent antiseptic properties to kill bad-breath bacteria in your mouth.

Ready in 5 minutes (not including overnight freezing time) • Makes 1 serving

Ingredients

• 1 small apple, cored, chopped into chunks and frozen (skin left on)
• 1/4 cup dried, pitted prunes, frozen
• 1 tbsp all-natural peanut butter
• 1 tsp ground cinnamon
• 1/2 tsp minced fresh ginger
• 1/2 tsp ground cardamom
• 1 scoop vanilla whey soy, rice or egg protein powder, non-GMO
• 3/4 cup chilled water

Instructions

1. Place all ingredients in blender and pulse until well blended.

Avocado And Smoked Salmon On Toast

Serves: 2

Ingredients:
2 slices gluten-free bread or whole grain bread
1 ripe avocado, halved
Juice of 1/2 lemon
1 dash tamari soy sauce
Pepper
2 slices smoked salmon

Directions:
Toast bread. In a small bowl, use a fork to mash avocado with lemon juice, tamari, and pepper to taste. Spread avocado mixture on toast and top with salmon.

Baked Apple

Broiled Nutty Apples
4 apples
4 tsp Canola oil
1 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cloves
1/2 tsp salt
2 Tbsp Agave Nectar or honey
1/2 cup chopped walnuts

Set the broiler to medium-high heat, with the rack at least 4 inches from the heat source.

Halve apples and scoop out seeds. Rub halves with oil and put them cut side down on a rimmed baking sheet. Broil until the skins are blistered and you can pierce with a fork, 3 to 8 minutes.

Meanwhile, combine spices and salt in a bowl. Turn apples over, sprinkle with spice mixture, and drizzle with agave nectar or honey. Broil, cut side up, until apples are golden and fully tender, another 2 to 3 minutes; sprinkle with nuts and pass under the broiler again until they just begin to toast, no more than 1 minute. Serve warm or at room temperature.

Makes: 4 servings
Time: 20 to 30 minutes

CRANBERRY BREAKFAST MUG

Ready in 5 minutes • Makes 1 serving

Ingredients:
3 egg whites
2 tbsp plain unsweetened almond milk
½ tsp vanilla extract
¼ tsp almond extract
⅓ cup oat flour
2 tbsp almond meal
¼ tsp baking powder
Dash sea salt
1 tbsp dried cranberries
1 tsp maple syrup

Instructions:
1.    Beat egg whites in a small bowl. Add almond milk, vanilla and almond extracts, and stir.
2.    Combine oat flour, almond meal, baking powder and salt 
in a large bowl. 
3.    Add wet ingredients to dry ingredients and combine until smooth. Fold in cranberries.
4.    Pour batter in to a large coffee mug. Microwave for 2 minutes and 20 seconds, or until a knife inserted in the center comes out clean. Drizzle with maple syrup and serve.

Black Bean Hummus

 

Ingredients:

• 1 15-oz can black beans, drained and rinsed
• 1 15-oz can chick peas, drained and rinsed
• 1/4 cup reserved liquid from bean cans
• 1/4 cup water
• 4 tbsp lemon juice
• 3 cloves garlic, finely minced
• 1 tsp sesame oil
• 1/4 tsp cumin
• 5 pieces sun-dried tomato
• 1/4 tsp ground red pepper
• Sea salt and black pepper, to taste
• 1 tbsp dried or fresh parsley

Instructions:

Place all ingredients except parsley in a food processor. Process until smooth. Pour into a dish and sprinkle with parsley. Cover and refrigerate for 2 hours. Enjoy with warm pitas or fresh vegetables.

BLACK BEAN BITES WITH SPICY SALSA

Ready in 25 minutes • Makes 16 servings
   
Ingredients:
2 15-oz cans black beans or any bean, drained and rinsed
1 tsp ground cumin
½ cup walnuts
½ cup plain whole wheat breadcrumbs
2 cups tomatoes, finely chopped
1 shallot, minced
¼ cup fresh cilantro, chopped
1 tsp smoked paprika
Pinch sea salt
1 tbsp extra-virgin olive oil
1 avocado, diced

Instructions:
1. Preheat oven to 425°F. Line a baking sheet with foil. Set aside.
2. Blend black beans, cumin and walnuts in a food processor until they form a paste-like consistency. Transfer to a mixing bowl and add a ¼ cup of breadcrumbs (save the rest for later) and mix.
3. Combine tomatoes, shallot, cilantro, ½ teaspoon paprika and salt in a medium bowl. Stir 1 cup of tomato mixture into the black bean mixture.
4. Mix the remaining 1/3 cup of breadcrumbs, oil and the remaining ½ teaspoon of paprika in a medium bowl until breadcrumbs are coated with oil. Divide the bean mixture into small balls (makes about 8 balls). Lightly press each bean ball into the breadcrumb mixture and coat. Place on the baking sheet.
5. Bake the bean bites until heated through and the breadcrumbs are golden brown, about 20 minutes. Add avocado to the remaining tomato mixture and stir to make a salsa. Serve the salsa with the bean bites.

Breakfast Quinoa

Ready in 10 minutes • Makes 1 serving

Ingredients:
¾ cup cooked quinoa
½ pear, cubed
1 oz light coconut milk
Dash cinnamon
Dash sea salt
2 tsp vanilla extract
1 packet Stevia(optional)
1 oz walnut halves
1 cup nonfat plain Greek yogurt

Instructions:
1.    Mix quinoa and pear in a bowl. In a separate bowl, combine coconut milk, cinnamon, salt, vanilla and Stevia, if you desire.
2.    Drizzle coconut milk mixture over quinoa and warm in the microwave for 2 to 3 minutes.
3.    Top with walnuts and yogurt.

Black Bean Breakfast Burrito

Ingredients

• 1 and 2 egg whites

• 1/4 cup canned black beans, rinsed and drained

• 2 tablespoons salsa

• 2 tablespoons shredded low-fat cheddar cheese

• 1 small whole-wheat tortilla

Directions

Make it: 1. Scramble eggs, beans, salsa and cheese. Fill tortilla with egg mixture.

Blackberry & Nectarine Yogurt Parfait

 

 

Ingredients

• 6 ounces nonfat plain greek yogurt

• 2 teaspoons agave nectar

• 1/2 cup blackberries

• 1/4 cup chopped nectarine

• 100 calorie toasted almond slivers

Directions

Make it: 1.  Layer yogurt, fruit and almonds in bowl.

Honey-Whipped Cottage Cheese with Melon

Ingredients

• 8 ounces low-fat cottage cheese

• 1 tablespoon honey

• 1/2 cup chopped cantaloupe

• 1/2 cup honeydew melon

• 2 tablespoons chopped fresh mint

Directions

Make it: 1. In a blender, combine cottage cheese and honey until smooth. Top with melon and mint.

 

 

 

Santa Fe Egg Scramble

 

Ingredients

• 1 egg plus 2 egg whites
• 2 tablespoons canned green chilies, dried
• 2 tablespoons low-fatcheddar cheese
• 1 whole wheat tortilla, heated
• 1/2 grapefruit

Make it: In a pan over medium heat, scramble eggs, chilies, and cheese together. Once cooked, place egg mixture in tortilla and fold. Eat with grapefruit.

Agave Nectar & Pear Oatmeal with Almonds

 

 

Ingredients

• 1 medium pear, diced
• 2 teaspoons agave nectar
• 1 packet instant plain oatmeal
• 1 tablespoon almonds, chopped

Make it: Microwave pear and agave until warm (about 3 minutes). Prepare oatmeal with hot water and top with pear and agave nectar. Sprinkle with almonds.

Vanilla Spice French Toast with Apple

Ingredients

• 1 egg plus 2 egg whites
• 1 teaspoon vanilla extract
• Dash each of cinnamon and nutmeg
• 2 pieces whole-grain bread(50 calories each)
• 1/2 medium apple, sliced

Make it: Whisk eggs, vanilla, and spices together. Dip bread into egg mixture. Spray skillet with cooking spray and saute bread on each side until brown (about 3 minutes). Top with apple slices.

Bagel & Cream Cheese With Tomato

 

 

 

• 1 small (3-ounce) whole-grain bagel
• 2 tablespoons low-fat cream cheese
• 2 large slices tomato
• Salt and pepper to taste

Make it: Toast bagel halves and spread with cream cheese. Top each side with a slice of tomato and season with salt and pepper.