Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

Breakfast

Blueberry and Buckwheat Breakfast Bowl, gluten-free

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If you’re feeling a little bored with your breakfast lineup, this Blueberry Buckwheat Bowl is the perfect item to bring some excitement back to your morning.

Maybe you’re like me, and you love your oats, eggs, Greek yogurt, and other breakfast classics, but you’re looking for something new to shake things up. This breakfast bowl delivers all the comfort and flavor you want in a breakfast, and leaves you feeling satisfied and energized to make it through your morning.

What makes this a winner:

  • big on flavor, with a satisfying variety of textures, too!
  • colorful, polyphenol-rich fruit (blueberries, or use whatever fruit you like)
  • nourishing fats (toasted walnuts, and here’s why they’re so good for you!)
  • satiating protein (cottage cheese; I like to use Good Culture brand cottage cheese, not only for its amazing flavor, but also because it’s made with simple ingredients and is rich in probiotics.)
  • slow-acting, fiber-rich carbs (the buckwheat groats)

The basics about buckwheat

big bowl of buckwheat

Surprisingly, buckwheat is not a form of wheat, is not a grain, and IS gluten-free.

Buckwheat is actually the seed of a flowering plant, and is known as a “pseudocereal” even though it is typically consumed like a grain. It’s rich in fiber and minerals, and is a slow-acting carb.

What’s the big deal about “slow” carbs? They provide a more steady flow of energy to your body, they help maintain healthier insulin and blood sugar levels, and typically satisfy your hunger longer that more refined carbs do. You can learn more about slow carbs here.

tips to easily batch prep this breakfast bowl

  • When toasting the walnuts and buckwheat, make a much larger batch than necessary for this one bowl meal. Not only will you have plenty to make this meal multiple days in a row (yes, it’s that good!), but you’ll also have enough to add to other meals, too.
  • The toasted walnuts and buckwheat are a great topping for Greek yogurt, or add to a salad for some crunch (plus it also adds nourishing fats and/or carbs depending on your choice of adding walnuts, buckwheat, or both!).
  • Get a few containers ready, and load them up with this recipe. Create single-servings, and you’ll have a convenient breakfast item ready and waiting for you every morning! Need some reliable containers? Check out my favorites here: My favorite kitchen containers and tools

Toasting instructions:

  • To toast the walnuts: Heat oven to 350F. Layer a sheet pan with parchment. Spread out the walnuts in a single layer. Bake 8-10 minutes, checking frequently. Allow to cool before storing. Store in refrigerator to preserve the nutrients and taste of the nourishing fats in the nuts.
  • To toast the buckwheat: Heat a skillet to medium. Add buckwheat groats in a single layer, and stirring frequently, cook for approximately 5 minutes until slightly golden/brown-ish in color. Allow to cool before storing in refrigerator.
Print Recipe
 Blueberry and Buckwheat Breakfast Bowl, gluten-free
Course Breakfast
Servings
bowl
Ingredients
Course Breakfast
Servings
bowl
Ingredients
Instructions
  1. Combine in a bowl the blueberries, cottage cheese, walnuts, and buckwheat. Sprinkle with cinnamon and nutmeg. Drizzle with honey if desired.

Zucchini Fritters with Dipping Sauce, gluten-free

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stack ’em up and eat those veggies

Finally, you can hit your veggie goals!

The struggle is real. I get it.

You know you should be eating more veggies.

You know you should be feeding yourself and your household more veggies.

You actually like vegetables, but you feel like you’re working way too hard “selling” veggies to your kids/spouse/partner/roomie.

This veggie-loaded Zucchini Fritter recipe is your answer to delicious veggies that you and your household will actually be excited to eat! They’re easy to prepare, and any extras are perfect for a quick reheat & eat anytime later in the week. In my house, we enjoy these fritters at any meal of the day, or even for a snack.

Keep the shredding step quick and easy by using a food processor! This is the one I use in my kitchen, and I love it.

But wait, there’s more!

Yes, more veggies. . . you can make these fritters with a variety of different veggies! It doesn’t have to be zucchini. This means you can use up all of those forlorn veggies in your fridge that have been, ahem, patiently waiting for you to finally eat them.

Building a meal with fritters

When adding these to a meal, I typically plate them with some additional protein (i.e. poultry, eggs & egg white scramble, Greek yogurt, seafood, tempeh, etc.), and little bit more slow carb such as fruit or a starchy veggie like squash or sweet potato. The fritter itself is, of course, a good source of non-starchy veggies, but also contains some slow carb (from the chickpea flour), a lil’ bit of protein (from the chickpea flour and the egg), and nourishing fat (from the avocado oil and the egg).

This meal combination works well for my needs, but please do what works for YOU. Your individual needs with regard to protein, carbohydrates and fat may vary, which means you might choose to build your plate differently than mine.

  • Add to your dinner or lunch plate for a delicious, filling, satisfying boost of veggies.
  • Add to your breakfast plate to start your day with some veggies (we love them plated with Trader Joe’s maple breakfast sausage on the side, and some Fage Greek yogurt and fresh fruit).
  • They are easy to pack up for a portable, balanced snack.

And if you have a garden and you are STILL trying to use up the last of your zucchini from this growing season, this is your ace in the hole. Just keep doubling the recipe until you’ve used up your last zucchini. That’s what I do!

Here’s the quick & dirty on this easy recipe: (full recipe below)

what you need:

  • shredded zucchini
  • a few dried herbs, salt
  • some flour (I used chickpea flour, which is a slow-acting carb, and also happens to be gluten-free. Experiment with whatever kind of flour suits you, honestly. It’s all good.)
  • egg
  • oil

what you do:

  • Shred zucchini, salt it, let it sit for a bit, and then wring it out.
  • Mix dry ingredients.
  • Add whisked egg, zucchini, and dry ingredients to bowl and combine.
  • Heat little bit of oil in skillet, and pan-fry mixture by the spoonful for a few minutes on each side.
  • That’s it. If you want to get extra about it, you can make a quick dipping sauce, too.
Print Recipe
 Gluten-free Zucchini Fritters with Dipping Sauce
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
Dipping Sauce:
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
Dipping Sauce:
Instructions
  1. In a large bowl, combine shredded zucchini with 1 teaspoon kosher (or coarse) salt. Set aside for ten minutes.
  2. Wring out shredded zucchini by bundling it in a clean kitchen towel or cheesecloth and gently squeezing OR by pressing in a colander. Do not skip this step! This ensures the perfect texture fritters (instead of watery, soup-y batter that won't cook properly).
  3. Combine zucchini with remaining fritter ingredients.
  4. In a large, heavy skillet, heat oil over medium high heat (until gently shimmering). Plop batter by spoonful into heated oil. Gently smooth flat with spoon. Optional (but highly recommended): Place a spatter guard over the pan.
  5. Cook 3-4 minutes each side. (Reduce heat to medium as needed.)
  6. Place on a paper-towel lined plate or platter to cool slightly before serving.
  7. Optional: Combine dipping sauce ingredients. Serve on side, for dipping or drizzling.

Sheet Pan Frittata

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Repeat after me:

A fueling, tasty breakfast ready and waiting in my fridge definitely makes it easier to get out of bed in the morning! 

Okay, okay. No, you don’t have to repeat that. But, yes, I am trying to sell you on just how good it feels to wake up knowing that you already have breakfast figured out and done. It’s a beautiful thing.

When this is ready and waiting in your fridge, you know it’s going to be a good breakfast.

I don’t know about you, but having a ready-to-eat breakfast is my favorite way to start the day. On a busy weekday morning, I don’t even want to think about any kind of meal preparation. Getting out of bed is hard enough on its own! Prepping a big batch of breakfast foods like this sheet pan frittata really helps me solve that challenge. And when breakfast feels this easy (and delicious), it somehow makes me feel a lot more prepared to plow through the rest of the day’s challenges and tasks. 

If you want to auto-pilot your breakfast, and you’re also looking for easy ways to add more veggies to your plate, this sheet pan frittata is your solution.

You can make this at the beginning of the week, and dip into it for days, in lots of different ways:

  • Pair it with some fruit on the side.
  • Slap it on a piece of whole-grain bread (like this Mestemacher rye I love), or tuck into a wrap.
  • Use it to build a brunch-worthy meal by enjoying it with some Greek yogurt, berries, (and maybe oats, too?) on the side.
  • Heck, you can even enjoy it as a snack!

To make this recipe even easier, feel free to rely on pre-chopped/shredded veggies, or your leftover cooked veggies for your add-ins. This can save you one step on the prep.

So, the basic steps look like this (see recipe text below for full instructions):

Add-in ideas:

  • Mushroom, arugula, and feta: 10-12oz sliced mushrooms, several big handfuls of arugula, ¼ cup feta
  • Western omelet-style: 1 large onion chopped, 1 ½ green bell peppers chopped, 1 6 oz. package Canadian bacon, chopped
  • Broccoli, sliced tomato, and oregano
  • Whatever veggies you have on hand that you need to use up! 
  • Really, whatever combination sounds delicious to you.

I’d love to know how it goes if you add this to your meal prep this week! What did you use for your add-ins? What did you pair it with to make a meal? 

Print Recipe
 Sheet Pan Frittata
Easy, sheet pan frittata that helps you hit your veggie goals, and sets you up with a delicious breakfast option for several days. No judgment if you eat it for lunch and dinner, too.
Course Breakfast
Servings
servings
Ingredients
Course Breakfast
Servings
servings
Ingredients
Instructions
  1. If necessary, cook any veggies you’re adding to frittata. You can cook in a heated skillet (using the two teaspoons of oil) until softened, or gently steam, or microwave briefly. Leftover roasted veggies are also a great option for your veggie add-in.
  2. Set aside cooked veggies to cool.
  3. Preheat oven to 400F.
  4. Grease sheet pan *thoroughly*, including every speck of every corner, and up the sides, too.
  5. In a large mixing bowl, whisk eggs. Add egg whites and whisk to combine. Whisk salt and pepper into egg mixture. If you are adding any spices or herbs, whisk them into the egg mixture.
  6. Pour egg mixture into pan.
  7. Gently add cooked veggie (and whatever else you’ve got in there) mixture into egg mixture on sheet pan. The easiest way to do this is just to add a little bit at a time, by hand or with a spoon. Distribute the veggie mixture evenly across pan surface. (If you prefer, you can instead, add veggie mixture to the sheet pan first, and then pour egg mixture over that. Your call.)
  8. If adding cheese, sprinkle across top.
  9. Very, very carefully transfer pan to oven. I will be honest - you need a steady hand for this so you don’t end up spilling liquid eggs all over the place. I recommend sliding the oven rack out slightly before you place the sheet pan on it. And, once you’ve placed the sheet pan on the rack, slide the rack back in very slowly. (Trust me. Learn from my mistakes!)
  10. Bake for 16-18 minutes, or until eggs are set. Let cool before slicing.

Lazy Huevos Rancheros with Black Beans

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I get it. You want a hearty, delicious breakfast that’s going to keep you going all morning, but you don’t want to spend lot of time making it.

Maybe it’s the weekend, and it’s your only chance to have a chill morning at home. You don’t want to spend forty five minutes making breakfast.

Or, maybe you have a little time to sit and enjoy breakfast on a weekday morning, but you don’t have the wiggle room to play gourmet chef.

I got you covered with this lazy version of huevos rancheros.

In this version, you don’t need to chop anything (unless you feel a pressing need to chop the cilantro). You don’t need to make your own fresh salsa.

And guess what? Even with all of the shortcuts, it still tastes like a decadent brunch dish you would have ordered had you gone out. But you didn’t, you smart cookie! You stayed home in your pjs, saved yourself some money (because, brunch prices, ugh!), and enjoyed this quick and easy breakfast right there in your own kitchen. Go ahead, give yourself a pat on the back for being a financially responsible adult who knows how to live the good life on a budget. Way to start the day!

Kitchen tip: I use a 10-inch skillet to make this meal.

Print Recipe
 Lazy Huevos Rancheros with Black Beans
Course Breakfast, Main Dishes, One Pan Dinners
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Course Breakfast, Main Dishes, One Pan Dinners
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Heat skillet to medium (I used a 10-inch skillet). Add oil to skillet.
  2. Throw in a small handful of greens if you like (I had some massaged kale leftover from a dinner salad a couple of days ago).
  3. Add salsa to skillet.
  4. Add drained, rinsed black beans.
  5. Let salsa and bean mixture simmer gently for a couple of minutes
  6. Crack four eggs into skillet (arrange as artfully as you like).
  7. Sprinkle with 4 tablespoons (a.k.a. 1/4 cup) shredded cheese.
  8. Season with salt and spices (I used salt, cumin, ground coriander, and chipotle powder).
  9. Cover with lid and cook a couple of minutes more until eggs are set.

Veggie Fried Rice and Eggs with Kimchi

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fried eggs, rice, and veggies with kimchi, plus side of yogurt and berries

Gourmet meal, or quick and easy? This breakfast (or dinner, or lunch) delivers on both counts! I’m going to be up front with you and tell you that the secret to “easy” in this barely-a-recipe is having some leftovers on hand already, namely cooked rice and some sort of steamed veggie. Yes, those batch-cooked foods and purposeful extras you’ve been socking away all week are your ace-in-the-hole once again. (Shameless plug for meal prep there. I can’t help myself.)

My inspiration for this quick breakfast arose from some lonely, leftover brown basmati rice sitting in my fridge, plus a few florets of steamed broccoli that were waiting for their last plating. It seemed like the perfect base to incorporate a spoonful of kimchi I had on hand (what the heck is kimchi?). And it was a no-brainer to add some eggs on top. Honestly, isn’t “put an egg on it” the most basic, effective way to bring just about any meal to life? The runny yolk serves as the perfect “sauce” that brings the plate together.

Get right in there and burst those yolks for the most amazing, done-for-you sauce.

I’m always in search of a good, lazy shortcut that will save me work in the kitchen, especially clean up. I skipped the cutting board for this recipe, and just threw the chopped broccoli in a small bowl and snipped away at it with the kitchen scissors. Also, if you use the optional scallions, you can just use kitchen scissors to snip the scallions over the dish just before serving. Because who actually enjoys washing the cutting board, right?

To this meal I added a side of plain Greek yogurt and berries (thawed from frozen – so easy to keep on hand that way!). Personally, I needed some additional protein and slow carbs in this meal to keep me satiated. You do you.

Use whatever kind of leftover rice and cooked veggies you have on hand. I really like to use a green veggie with this, but that’s just my preference. Some steamed kale or bok choy is fantastic in this dish. My leftovers default today was broccoli. It’s fun to experiment with different variations to discover your favorite combinations. Leave a comment with your favorite version of this flexible recipe!

p.s. If you’re a fan of easy-yet-gourmet breakfasts (that are versatile enough for lunch or dinner, too), check out my recipe for Lazy Huevos Rancheros.

Print Recipe
 Veggie Fried Rice and Eggs with Kimchi
Course Breakfast, Main Dishes
Cuisine Asian
Prep Time 5 minutes
Cook Time 5 minutes
Servings
Ingredients
Optional Side
Course Breakfast, Main Dishes
Cuisine Asian
Prep Time 5 minutes
Cook Time 5 minutes
Servings
Ingredients
Optional Side
Instructions
  1. Heat 1/2 teaspoon of oil over medium high heat. Add rice, stir for a minute or two.
  2. Add veggies and stir for another minute or two.
  3. Turn down heat to medium. Remove rice and veggies to your serving plate. Drizzle splash of soy sauce over mixture.
  4. Add remaining half teaspoon oil to pan, and ensure that oil is distributed across the entire surface of the skillet. Add two eggs and cook to desired "fried". If you have sesame seeds, toss them in the pan right alongside the eggs for a perfectly toasted sesame seed topping.
  5. Top the veggie and rice mixture with the eggs. Add sesame seeds if using. Add side of kimchi.
  6. For best flavor (in my humble opinion), mix everything together into a wonderful, sloppy mess. Enjoy.

Pumpkin Spice Protein-Packed Smoothie

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Pumpkin Spice Protein-Packed Smoothie

There’s more than one way to get your pumpkin spice fix, and here’s one that will leave you feeling energized, satiated, and ready to take on the day. Can’t say that about that that oh-so-famous Starbuck’s Pumpkin Spice Latte which packs a whopping 29 grams of added sugar, right? Consider this Pumpkin Spice Protein Smoothie to be your real-food fix you reach for when you want to satisfy your pumpkin spice cravings AND feel good.

I’m all about making a healthy nourishing lifestyle easy to accomplish. That’s why I’ve included canned pumpkin puree as the “pumpkin” in this recipe. If you’re feeling a bit more ambitious, try using steamed kabocha squash or delicata squash instead of canned pumpkin. In my opinion, they taste a bit sweeter than pumpkin, and also have a creamier texture. No pressure, though – canned pumpkin is great in this, too. 

Here’s what you’ll need.

So, if you decide to try using the kabocha or delicata squash, does that mean you need to set your morning alarm super early to get up and steam a micro-batch of squash just for your morning Pumpkin Spice Protein Smoothie? No way! Let’s be real . . .  who has time for that?! Instead, try making a batch as part of meal prep, which will leave you plenty of squash to make this smoothie today, plus a big batch to add to creamy squash soup or a dinner side later in the week. Or, you can freeze the leftover steamed squash into 1/3 cup amounts, and stash in your freezer. Take out a portion and thaw overnight in the fridge for those mornings that you want to make this smoothie.

If you don’t know your kabocha from your delicata, no problem. I’ve been there. I’ve got you covered with my handy Sweather Weather Guide to Winter Squashes.

To steam the squash, just cut it in half, scoop out the seeds, and then cut into chunks. Insert a steamer basket into a large pot, and fill with water just to the level of the steamer basket. Bring the water to a boil, then add the kabocha or delicata chunks. Turn down to medium low, cover, and cook for about 30 minutes or until tender. Once cooled, peel off skin.

I’ve experimented a LOT with this recipe to get it just right, so I guarantee that it will deliver all the fall feels! It’s a great balance of protein, good fats, and slow-burning carbs, so it will leave you feeling satiated and fueled for hours. Switch up the protein source if you need to keep things dairy free.

Accurate or not, I do consider protein powder (even a plain, unsweeted one) to be a somewhat refined food. For that reason, protein powders aren’t something I incorporate into my diet on a daily basis. I usually keep it to once or twice a week.  

Before you invest in some quality protein powder, I encourage you to check out the Clean Label Project Protein Powder Study. Scientists tested many of the protein powders available for sale, to help you more easily find a safe product that is worth your money. 

So, let’s keep this pumpkin spice train rolling! . . . 

Print Recipe
 Pumpkin Spice Protein-Packed Smoothie
Get your pumpkin spice fix without all the junk. This protein-packed smoothie will keep you going for hours.
Course Breakfast
Prep Time 10
Servings
Ingredients
Course Breakfast
Prep Time 10
Servings
Ingredients
Instructions
  1. Add all ingredients to a high-powered blender and blend until smooth. .

Frittata 101: How to Make the Perfect Frittata

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Okay, so maybe perfect is a stretch, but that’s the beauty of this whole frittata thing. It doesn’t need to be perfect! Whew, right? Who needs perfection on a busy weeknight, anyway? There are some basic techniques and steps to follow, but beyond that, you can just get in there and do your thing. Add your favorite veggies, or, even better – use up the odds and ends of veggies that are hiding in your fridge. Want to add some more protein in the form of ham or sausage? Slice that up, and go for it. Does a little bit of feta, goat cheese, or cheddar work for you? If you need to keep things dairy-free, garnish with avocado slices. Feel free to add in fresh or dried herbs if you like. You do you!

Frittata know-how is one of those must-have kitchen skills that can help you throw together a healthy breakfast, lunch, or dinner with very little effort and time. It’s also a great staple for batch-cooking meal prep, because you can double, triple, quadruple, etc. the amount to fit your household’s needs.

Eggs are a rich source of protein and healthy fats, so a frittata is a wonderfully satiating choice for breakfast. And, really, who has time to cook eggs from scratch every morning? The frittata is a shining example of how, with a little bit of meal prep, real food can be the easy, convenient, “fast food” choice.

Frittata made with tomatoes and zucchini

Nope, not pizza! It’s frittata made with zucchini, garlic, italian herbs, parmesan, and sliced tomato. Pizzata?

My recipe below is based on using eight eggs. Depending on your serving-size needs (1 egg? 2 eggs?),  it it makes 4-8 servings. This recipe is totally customizeable, so if you need to serve more than that, a 12-inch skillet can easily accomodate up to a dozen eggs. Also, if using a 12-inch skillet, I recommend using at least six eggs. If you plan to use less than six eggs, I recommend using a smaller, 9 or 10-inch skillet.

Use a heavy, sturdy skillet, as it conducts heat so much better. Cast iron is nice, but not necessary. You’ll need to use an ovenproof skillet, as the final cooking step involves the oven.

And one last bit of advice . . . be sure to coat the pan thoroughly with the oil. Baked-on/cooked-on egg is no joke, and will leave you scrubbing your pan for an hour. Ugh. Properly oiling the surface will make all the difference in the world!

If you want to go even bigger, try out my recipe here for Sheet Pan Frittata!

A slice of frittata from your meal prep stash is an easy way to build your plate for a quick lunch or dinner.

So good at breakfast with my favorite side – steel-cut oats, berries, Greek yogurt, and cinnamon, nutmeg, & cardamom!

 

Print Recipe
 Basic Frittata
Course Breakfast, Main Dishes
Servings
Ingredients
Course Breakfast, Main Dishes
Servings
Ingredients
Instructions
  1. Preheat oven to 400F.
  2. Whisk eggs in a large bowl. Whisk in salt and pepper to taste. If you are using herbs or spices, add them in at this point, and combine thoroughly.
  3. Heat a 10-12 inch heavy skillet over low to medium heat. Add the extra virgin olive oil. Try to rub a little bit of the oil up the sides a tiny bit (I usually use a scrap of paper towel or a pastry brush to do so). This will prevent egg from sticking on the sides of the pan.
  4. Once oil is heated, add in raw veggies, and saute until softened. Cook time will vary depending on your choice of vegetables. If you are using pre-cooked veggies, do not add them at this point.
  5. Pour egg mixture into skillet, right over the sauteed veggies (be sure to spread them evenly around the pan before you add the egg mixture to the pan). If you are using pre-cooked veggies, add right on top of the egg mixture, being sure to distribute evenly (to make sure everyone gets their veggies!). If you are adding cheese, sprinkle it on top.
  6. Reduce heat to low and cook for two minutes.
  7. Turn off stovetop heat, and place skillet in preheated 400F oven. Cook for approximately five minutes, until eggs are set. Cook time will vary slightly depending amount of ingredients you used.
  8. Garnish with avocado (optional) and fresh herbs (optional).
  9. Slice leftovers into portions of your choice, and store in fridge for quick meals during the week.

Easy Steel-cut Oats, Instant Pot or Stovetop

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Oats are the ultimate meal prep staple, providing a hearty backdrop to everything from apple-pie oats to a savory version loaded up with eggs, avocado, bacon, and black beans. I prefer the steel-cut oats versus rolled oats or quick-cooking oats because steel-cut oats are a fantastic “slow carb”. A slow carb is a slower digesting carbohydrate, resulting in steadier blood sugar levels and insulin response. This is key to helping you feel steadily fueled and filled from one meal to the next. Also, keeping your metabolic hormones like insulin in check has a huge impact on your overall health. And that is why I get so excited about slow carbs!

These oats are super-easy to make, meaning that they take little effort, time, and clean up to prepare (the Holy Grail of meal prep, right?!). We make a big pot of these once or twice a week, and it definitely makes our breakfasts easier to throw together, and even are great in a pinch for a quick savory lunch or dinner.

Overnight oats, berry, and Greek yogurt parfait, paired with hard-boiled eggs makes a hearty, filling breakfast.

Add this one to your meal prep today! This breakfast-in-a-hurry is a favorite in our house. You can prep the oats and hard-boiled eggs at the beginning of the week, and then you’ve got breakfast for your household for several days. And, with no extra prep effort, everyone can have it their own way by changing up the toppings. The oats recipe is easy-peasy, and can be doubled, tripled, etc. if needed. Also, you can freeze any extra to use at another time.

Feel free to experiment with the liquid amounts a little bit to figure out your favorite texture/ level of chewiness.

Make-your-own oats bowl buffet

We start with plain, steel-cut overnight oats, and some hard-boiled eggs on the side for a protein boost. Topping choices for the oats include fruit, nut butters or nuts, plus a random selection of whatever we have stocked – chia seeds, shredded coconut, cacao powder, cacao nibs, homemade roasted nuts, hemp seeds, etc. Finishing touch options include honey, real maple syrup, and spices. When using frozen fruit (we love the frozen berries and cherries), a quick reheat in the microwave along with some of the prepped oats gets the job done. One other option is to thaw your frozen fruit in the fridge overnight.

Savory oats bowl: oats topped with avocado, egg, turkey bacon, wilted greens, black beans, tomatoes, chives, and a smidge of cheddar

oats with cottage cheese, blueberries, toasted walnuts, and cinnamon
delicous with cottage cheese, too
Print Recipe
 Stupid Easy Steel-cut Oats
Course Breakfast
Servings
1/2 cup servings
Ingredients
Stovetop Version
Instant Pot Version
Course Breakfast
Servings
1/2 cup servings
Ingredients
Stovetop Version
Instant Pot Version
Instructions
Stovetop Directions:
  1. Combine all ingredients in a pot, uncovered, and bring to a gentle boil.
  2. As soon as it begins to boil, quickly remove from heat, cover, and set aside until morning.* Do not refrigerate until morning. * It is perfectly safe to soak the oats overnight without refrigeration. The soaking process enhances digestibility of the oats.
Instant Pot Directions:
  1. Combine oats, water, milk, and salt into Instant Pot.
  2. Place lid on securely, and set valve to "sealing"
  3. Set to manual/ high-pressure for 5 minutes.
  4. Allow for natural pressure release.

Muffin-Tin Turkey Breakfast Sausage and Grain-Free Waffles

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Cook once, breakfast like a champ all week long

Nothing goes so perfectly with waffles* or pancakes than a tasty, protein-rich sausage patty, right? Most store-bought options for breakfast sausage are full of junk you really don’t want to be putting into your body (just take a gander at that mile-long ingredient list on the side of the box), but, fortunately, it’s easy-peasy to make your own with ingredients  you can recognize. This recipe is easy to double, which means it is a great staple recipe to keep on your meal prep rotation. These patties are a great addition to breakfast, to help ensure that you are starting your day with satiating, fueling protein! 

You have two options for making these patties – the muffin-tin method or pan-fried in a skillet. I prefer the muffin-tin method, as it makes for much easier clean up all around, especially with the silicone muffin pans I’ve been using lately (brand: Trudeau Maison, I found them at Target). 

*This grain-free, gluten-free waffle recipe is made with chickpea flour, and can be found in the book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by David Ludwig, M.D. It’s an amazing book that totally lives up to its title, and is backed by solid science. It’s full of great info, recipes, and meal plans. You can check out the original recipe here, along with a helpful video tutorial. Tip: Though the recipe directions state to separate the eggs (yolks and whites), I usually just add the eggs in whole, and it works fine. #Healthymadeeasy, right?

turkey sausage patties with gingerbread-spiced grain-free waffles, cinnamon apples, and dollop of whipped cream

Print Recipe
 Muffin-Tin Turkey Breakfast Sausage
Course Breakfast, Main Dishes
Servings
Ingredients
Course Breakfast, Main Dishes
Servings
Ingredients
Instructions
  1. Combine the spices and salt, and add to 1lb of ground turkey. Add the spice mixture a little bit at a time so it blends evenly.
  2. Muffin-tin method: Preheat oven to 350 degrees F. In a standard size muffin tin, fill all twelve wells about halfway each. I like to use an ice cream/batter scoop to make this go more quickly. Bake for approximately 20-22 minutes, or until the patties reach an internal temperature of 165F.
  3. Pan-fry method: Form into small patties, then pan fry them over low-medium heat in an ovenproof skillet in a little bit of oil to brown them (I used avocado oil). To ensure they are cooked all the way through, finish them in the oven for a few minutes at 350F, until they reach an internal temp of 165F.