Breakfast

Smoked Salmon & Poached Eggs On Toast

Recipes

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Smoked Salmon & Poached Eggs On Toast

Servings servings

Calories 300kcal

Ingredients

2 slices sprouted 100% whole grain bread
½ avocado california
¼ tsp lemon juice
⅛ tsp sea salt
⅛ tsp black pepper
3.5 oz smoked salmon
2 large chicken eggs
2 slices red ripe tomatoes
1 oz microgreens kale mix

Instructions

In a small bowl, smash the avocado.
Add the lemon juice and a pinch of salt; mix well and set aside.
Poach your eggs (see notes) and, when they are sitting in the ice bath, toast your bread.
Once your bread is toasted, spread the avocado on both slices and add the smoked salmon to each slice.
Carefully transfer the poached eggs to their respective toasts.
Place slice of tomato on each toast, then hit the toasts with microgreens.

Nutrition

Nutrition Facts

Smoked Salmon & Poached Eggs On Toast

Amount Per Serving (288 g)

Calories 300 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 3g19%

Cholesterol 220mg73%

Sodium 870mg38%

Potassium 291mg8%

Carbohydrates 19g6%

Fiber 6g25%

Sugar 1g1%

Protein 22g44%

Calcium 52mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Peanut Butter & Bread

Recipes

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Peanut Butter & Bread

Servings serving

Calories 350kcal

Ingredients

2 slices sprouted 100% whole grain bread
2 tbsp peanut butter no salt

Nutrition

Nutrition Facts

Peanut Butter & Bread

Amount Per Serving (100 g)

Calories 350 Calories from Fat 153

% Daily Value*

Fat 17g26%

Saturated Fat 2.5g16%

Sodium 150mg7%

Carbohydrates 37g12%

Fiber 8g33%

Sugar 2g2%

Protein 16g32%

Calcium 20mg2%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Oatmeal & Blueberries

Recipes

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Oatmeal & Blueberries

Servings serving

Calories 190kcal

Ingredients

¼ cup steel cut oats
½ cup blueberries

Nutrition

Nutrition Facts

Oatmeal & Blueberries

Amount Per Serving (113 g)

Calories 190 Calories from Fat 23

% Daily Value*

Fat 2.5g4%

Saturated Fat 0.5g3%

Potassium 56mg2%

Carbohydrates 38g13%

Fiber 6g25%

Sugar 8g9%

Protein 6g12%

Calcium 4mg0%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Muffin Pan Frittatas

Recipes

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Muffin Pan Frittatas

Servings servings

Calories 110kcal

Ingredients

6 medium chicken eggs
½ cup skim milk
¼ tsp kosher salt coarse
⅛ tsp black pepper ground
1 cup lowfat cheddar cheese
¾ cup zucchini chopped
¼ cup red pepper chopped
2 tbsp red or colossal onions

Instructions

Preheat the oven to 350°F.
Beat the eggs, milk, salt, and pepper in a medium bowl until blended.
Add the cheese, zucchini, pepper and onion and mix well.
Spoon evenly into 12 greased muffin cups which hold about ¼ cup each.
Bake for 20-22 minutes, just until set.
Cool on a rack for 5 minutes.
Remove from the cups and serve warm.
You can also bake the night before and warm up in the morning.

Nutrition

Nutrition Facts

Muffin Pan Frittatas

Amount Per Serving (84 g)

Calories 110 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 2g13%

Cholesterol 170mg57%

Sodium 330mg14%

Potassium 118mg3%

Carbohydrates 3g1%

Sugar 2g2%

Protein 11g22%

Calcium 131mg13%

Iron 0.94mg5%

* Percent Daily Values are based on a 2000 calorie diet.

Muesli

Recipes

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Muesli

Servings servings

Calories 1950kcal

Ingredients

1 ½ cup oat bran raw
1 cup wheat & malt barley flakes rte
1 cup rye berries
½ cup flaxseed ground
½ cup pumpkin & squash seed dried
¼ cup filbert (hazelnut) dried, chopped

Instructions

This can either be made by mixing the ingredients cold or, for a little more flavor, preheat oven to 325°F.
Spread ingredients on a large baking sheet and bake, stirring once, until lightly golden brown, about 10 minutes.
Remove and let cool.
Store in a cool, dry place. Will last up to a month.

Nutrition

Nutrition Facts

Muesli

Amount Per Serving (509 g)

Calories 1950 Calories from Fat 756

% Daily Value*

Fat 84g129%

Saturated Fat 15g94%

Sodium 190mg8%

Potassium 1645mg47%

Carbohydrates 289g96%

Fiber 72g300%

Sugar 10g11%

Protein 88g176%

Calcium 158mg16%

Iron 25mg139%

* Percent Daily Values are based on a 2000 calorie diet.

Mediterranean Breakfast Salad

Recipes

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Mediterranean Breakfast Salad

Servings servings

Calories 440kcal

Ingredients

2 large eggs
5 cups arugula
1 cup tomato cherry, red, ripe
½ cup cucumber hothouse
½ cup quinoa cooked
½ avocado
2 oz almonds
¼ cup mixed herbs mint & dill
2 tsp olive oil extra virgin
1 oz lemon juice

Instructions

Start by cooking the eggs.
For soft-boiled, bring a pot of water to a boil, then reduce heat to a simmer.
Gently lower eggs into water and let simmer for 6 minutes.
Remove from water and run cold water over top to stop the cooking.
Set aside and peel when ready to use.
In a large bowl, combine arugula, tomatoes, cucumber, and quinoa.
Drizzle a little olive oil over top, season with salt and pepper, then toss together.
Divide salad among 2 plates.
Top with sliced avocado and halved egg (2 halves, 1 whole), then sprinkle herbs and almonds over top.
Season to taste with salt and pepper, a squeeze of lemon juice, and a final drizzle of olive oil.
Eat!

Nutrition

Nutrition Facts

Mediterranean Breakfast Salad

Amount Per Serving (346 g)

Calories 440 Calories from Fat 270

% Daily Value*

Fat 30g46%

Saturated Fat 4g25%

Cholesterol 185mg62%

Sodium 100mg4%

Potassium 750mg21%

Carbohydrates 27g9%

Fiber 9g38%

Sugar 5g6%

Protein 18g36%

Calcium 231mg23%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Smoked Salmon & Poached Eggs On Toast

Ingredients

Instructions

Nutrition

Peanut Butter & Bread

Ingredients

Nutrition

Oatmeal & Blueberries

Ingredients

Nutrition

Muffin Pan Frittatas

Ingredients

Instructions

Nutrition

Muesli

Ingredients

Instructions

Nutrition

Mediterranean Breakfast Salad

Ingredients

Instructions

Nutrition

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