Talked about chocked full! This super wholesome breakfast recipe packs super fruits, super nuts, and super grains. Extremely tasty, with lots of vitamins and proteins, this is one muffin that can’t be topped. Enjoy!
Cook time: 30 Minutes
Calories P er Serving 150 | 9 g Fat | 16 g Carbs
Nutritional Bonus: Fiber, Vitamin C, Protein
3/4 cups whole wheat flour
1 tbsp baking powder
1/2 tsp baking soda
1/8 tsp salt
1/2 cup mashed bananas
1/2 cup of lychees (fresh or canned)
1/2 cup of almonds chopped
1/4 cup of apple sauce
1/3 cup brown sugar
1/3 cup almond milk
3 tbsp egg whites
1/2 tsp vanilla extract
1/2 tsp almond extract
1. Preheat oven to 350 degrees. Grease muffin tin with light non-fat butter,
2. Combine flour, oatmeal, baking powder, baking soda, cinnamon, and salt into a bowl, mix well.
3. In another bowl, blend banana, brown sugar,milk, egg whites, lychee, vanilla and almond extracts, nuts, and apple sauce until smooth.
4. Fold mixture one into mixture two, and pour mixture into muffin tins till 3/4 full.
5. Bake for 15-20 minutes and serve.
Calories per serving, eggs Benedict on a muffin: 178
Calories per serving, garlic aioli: 145
For the eggs
8 fresh chives
Salt, to taste
Pepper, to taste
2 tablespoons white vinegar
4 large eggs
2 whole-wheat English muffins
8 slices smoked salmon (4 ounces)
1 cup mixed baby greens
For the garlic aioli
1 1/2 cups reduced-fat mayonnaise
2 cloves garlic, coarsely chopped
2 tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
Salt, to taste
Freshly ground pepper, to taste
2 tablespoons water, warm
2 tablespoons flat-leaf parsley, finely chopped
1. Trim 1 1/2 inches from the tops of the chives, and reserve for garnish. Finely chop remaining chives, and transfer to a small bowl. Set aside.
2. Fill a large, deep skillet with water to a depth of 4 inches. Add vinegar and bring to a steady simmer. Break an egg into a small bowl, hold the edge of the bowl close to the water, and tilt the egg into the water. Repeat with the remaining eggs. Cook until whites are cooked through but yolk is still runny, about 3 minutes. Carefully remove the eggs, one at a time, with a slotted spoon, and drain on paper towels.
3. Toast the English muffin halves, and cut into 3-inch rounds using a biscuit or cookie cutter. Place a poached egg on the cut side of each muffin, and drape a slice of smoked salmon over each egg. Divide the greens among the muffins and mound over the smoked salmon. Spoon the sauce over and around the eggs Benedicts, garnish with remaining chives and serve.
Calories per serving: 322
For the hash
1 tablespoon vegetable oil
1 cup finely chopped red onion
1 large jalapeño, chopped
Kosher salt, to taste
Freshly ground pepper
4 cups peeled, roasted sweet potatoes, 1-inch cubed
2 tablespoons ketchup
4 tablespoons Worcestershire sauce
8 ounces baked tofu, diced
4 teaspoons chopped parsley
1. In a nonstick skillet, heat the oil over medium-high heat. Add the onions and the jalapeño, and season with salt and pepper. Cook until golden, about 5 minutes.
2. Add the cubed potatoes, ketchup and Worcestershire sauce, and season with salt. Press the mixture down into the skillet, reduce the heat to medium and cook until golden, about 5 to 7 minutes.
3. While the potatoes are cooking, cut the tofu into quarter-inch dice, about the same size as the potatoes. When potatoes are cooked, gently add diced tofu.
4. Place the hash on a plate and top with parsley. Serve with scallions, hot sauce and ketchup, if desired.
Source: EatingWell Magazine, http://www.eatingwell.com/recipes/mini_mushroom_sausage_quiches.html
Calories=90 calorie per quiche
8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
3 egg whites
1 cup 1% milk
1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.