Breakfast Recipes August 01 2013

1.  Make ahead breakfast for when you’re in a rush:
Egg Muffins
12 large eggs
1/3 cup milk
½ tsp salt, 1/8 teaspoon pepper
Optional:  12 parchment paper muffin wrappers.  Eggs will cook away from side of the pan so these aren’t needed.

- Add vegetables like mushrooms, peppers, onions, kale, spinach, cheese, etc.
- Consider adding some black beans for more healthy protein
- Spice with thyme, parsley, or your favorite herb

Have a standard muffin tin ready to bake in.  Spray with vegetable oil to avoid sticking.  Fill each muffin cup, leaving a little room at the top.

Bake for 20 minutes or until eggs are set and firm in muffin pan.  Remove and cool.

Eat when ready.  To reheat, place in microwave for 45 seconds.

2.  Quick Breakfast (3 mins):
Healthy Replacement to Cereal
Rinse fresh fruit and into bite size pieces.  Consider adding a variety - apples, strawberries, bananas, raspberries, etc.  
Add nuts.  Crush them into small, crunchy pieces.  It’s best to stick with a single nut at a time, making the digestive process easier.  Vary your choices every few days or weekly.  Good options include walnuts, almonds, cashews, pecans, or whatever you like.
Add seeds.  Consider trying sunflower, chia, flax, hemp, and sesame seeds.
Coconut.  Add a small handful or more of shredded coconut to your satisfaction.
Add milk or yogurt
Experiment with spices like a dash of cinnamon, or nutmeg or add a drizzle of honey.  Another option is sprinkling granola on top

This meal is packed with whole-food nutrition including phytonutrients, proteins, healthy fats, and fiber.  What a great way to to start the day!

3.  Preparing breakfast (10 mins):
Veggie Omelet
2 teaspoons olive oil
½ cup chopped onion
½ cup assorted vegetables (diced peppers and tomatoes, mushrooms)
2 cups baby spinach, rinsed
3 large eggs
Add a little milk to eggs if desired to make more fluffy
½ cup shredded cheese

Note: minced garlic or dried basil is nice to add
Salt and pepper to taste.

Cook, stirring frequently, the onion and other vegetables until tender.  Break eggs in a separate bowl and wait to add.  Once vegetables are done, remove from pan.  Reduce heat to medium-low, pour beaten eggs into pan, and cook with stirring, until edges are set (usually 3 ½ to 4 minutes).  Reduce heat to avoid overbrowning, then add vegetables and sprinkle cheese to one-half of omelet, allowing enough room for the other side to be flipped over.

Foods that are rich in fiber and protein can help kids with ADHD stay alert, calm, and focused.

4 -
Fresh produce
Fruits and vegetables are great sources of antioxidants, provide valuable sources of fiber, and help the body protect itself from free radicals and infection.  
Pick nutrient-rich fruits and veggies like berries, citrus fruits, tomatoes, dark leafy greens, broccoli, onions, peppers, and brussel sprouts.

5 -
Fruit smoothies
Yummy Smoothie
2-3 cups or large handfuls fresh spinach
2 oranges
4 stalks celery
2 bananas
Optional: add flax, chia or hemp seeds to the mix to increase omega 3’s
add water as needed to develop the viscosity desired

6 -
PB & J Smoothie
1-2 cups spinach 
½ cup grapes, raspberries, strawberries, blueberries or berry-mix
1-2 tablespoons all-natural nut butter
½ to 1 whole banana
Optional: add flax, chia or hemp seeds to the mix to increase omega 3’s
Add water as needed to develop the viscosity desired

7 -
Orange Juice Waffles:
1 cup all-purpose flour
½ cup whole wheat flour
1 ½ tsp baking powder
1 Tablespoon sugar
¼ tsp salt
1 cup 100% Florida orange juice 
1 egg
1 Tbsp canola oil
1 tsp pure vanilla extract

Top with Grade B maple syrup
Option to slice bananas and strawberries on top