Tag Archives: breakfast

Make-Ahead Scrambled Chickpea Pitas

Breakfast Chickpea Pitas | Guess Who's Cooking | Healthy, plant-based, vegan, vegetarian, dairy-free, whole grain

These hearty, tasty, savory pitas make a great breakfast that you can warm up while getting ready for the day. This recipe is entirely plant-based and is a flavorful alternative to an egg breakfast sandwich. Start your day with protein, whole grains, and vegetables, and be rewarded with steady energy throughout the morning. Adapted from Scrambled Chickpea and Spinach Pitas from The Kitchn.

Breakfast Chickpea Pitas

Serves 6
Prep time 20 minutes
Cook time 10 minutes
Total time 30 minutes
Dietary Vegan, Vegetarian
Meal type Breakfast, Lunch, Main Dish
Misc Freezable, Pre-preparable, Serve Hot
Website The Kitchn
These satisfying breakfast pitas can be made ahead and stored in the refrigerator or freezer for a quick, healthy and portable breakfast.

Ingredients

  • 1 yellow onion (diced)
  • 2 tablespoons cooking oil (such as olive, grapeseed, coconut, or canola)
  • 1 red bell pepper (diced)
  • 2 cloves garlic (minced)
  • 3 cans chickpeas (rinsed and drained)
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 teaspoon salt or to taste
  • 4 cups baby spinach (roughly chopped)
  • 3 whole wheat pitas (halved)
  • 1/2 cup salsa or hummus (optional)

Directions

Step 1
Place half of the chickpeas into a food processor and pulse until mashed but not smoothly pureed. Alternatively, mash in a medium bowl with a fork. Set aside.
Step 2
Heat oil in a large skillet over medium-high heat. Add onions and cook until lightly browned, stirring occasionally, about 4 minutes. Add garlic and cook until fragrant, about 30 seconds. Add bell peppers and cook until tender, about 4 minutes.
Step 3
Add whole and mashed chickpeas, cumin, turmeric, and salt. Cook until chickpeas soften, stirring occasionally, about 4 minutes. Add spinach and cook until wilted, about 1-2 minutes.
Step 4
If serving immediately, spread 1-2 tablespoons of hummus or salsa if using inside pitas, then fill each pita with chickpea filling.
Step 5
If freezing, allow chickpea mixture to cool, then follow step 4. Wrap each pita in foil and place them in an airtight bag or container and freeze. To serve, heat in oven at 350°F for about 20 minutes if thawed or 30 minutes if frozen, or until warmed through. Alternatively, remove the foil and microwave until warmed throughout.

Breakfast Chickpea Pitas | Guess Who's Cooking | Healthy, plant-based, vegan, vegetarian, dairy-free, whole grain

Easy Cauliflower Fried “Rice”

Easy Cauliflower Fried "Rice" | Guess Who's Cooking | Healthy, easy, plant based, vegetarian, dairy free, and can be made gluten free and vegan (leave out eggs)  Typical fried rice is mostly refined carbohydrates with extra oil and salt but few vegetables. This recipe still has the flavor and a similar texture, but without the refined carbs, and with a little healthy fat from a healthy oil and tons of veggies! On top of that, it’s quick and easy to make, especially if you buy cauliflower that has already been “riced.” Hint: They sell it at Trader Joe’s now, plus other brands are also carrying it. To make it gluten-free, use gluten-free tamari or soy sauce. To make it vegan, leave out the eggs.

Easy Cauliflower Fried “Rice”

Serves 4
Prep time 5 minutes
Cook time 10 minutes
Total time 15 minutes
Dietary Diabetic, Gluten Free, Vegetarian
Meal type Breakfast, Main Dish, Side Dish
Enjoy fried "rice" with less starch and calories and more nutrients. It's easy to make, especially if you buy cauliflower that has already been "riced."

Ingredients

  • 1 tablespoon oil, such as olive, peanut, canola, or grapeseed
  • 2 cloves garlic (minced)
  • 3 cups cauliflower (grated or riced)
  • 1 cup frozen mixed vegetables
  • 2 large eggs (beaten)
  • 2 tablespoons low sodium tamari or soy sauce
  • salt to taste
  • sliced green onion and/or sesame seeds for garnish

Directions

Step 1
Heat oil in a wok or large skillet over medium high heat. Add garlic and cook for 30 seconds, until fragrant. Add cauliflower and mixed vegetables and cook until just tender, stirring occasionally, about 3-5 minutes.
Step 2
Push cauliflower to one side of the pan to create a space and pour in the eggs into the open part of the pan. Stir just the eggs to scramble until fully cooked, then mix into the cauliflower mixture. Gently stir in tamari and salt to taste. Garnish with green onions and sesame seeds and serve warm.

Easy Cauliflower Fried "Rice" | Guess Who's Cooking | Healthy, easy, plant based, vegetarian, dairy free, and can be made gluten free and vegan (leave out eggs)

Carrot Cake Baked Oatmeal

Carrot Cake Baked Oatmeal | Guess Who's Cooking | Healthy, plant based, vegan, vegetarian, dairy free, and gluten free (use certified GF oats)

If you’re looking for a twist on boring old oatmeal, give this recipe a try. You can make it on the weekend and reheat individual portions for breakfast throughout the week. It is made with whole grains, fruit, vegetables, and healthy fats, and is completely plant-based and low in added sugar, yet tastes like carrot cake! It’s crispy on the top, tender on the inside, and contains a variety of other textures from the crunchy nuts and chewy raisins.

Each serving has only 1 1/2 teaspoons added sugar, less than most flavored oatmeal packets. The latest Dietary Guidelines for Americans recommends no more than 10% of calories from added sugar, which is about 12 teaspoons on a 2,000 calorie diet. However, the American Heart Association recommends limiting added sugar to 6 teaspoons a day for women and 9 teaspoons a day for men.

Recipe adapted from dietitian and cookbook author Ellie Krieger’s recipe.

Carrot Cake Baked Oatmeal

Serves 8
Prep time 20 minutes
Cook time 40 minutes
Total time 1 hour
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Breakfast
Misc Child Friendly, Serve Hot
This healthy and flavorful breakfast is made with whole grains, fruit, vegetables and healthy fats, and is free of animal products.

Ingredients

  • 1 tablespoon flax meal
  • 2 cups rolled oats (not quick cooking)
  • 1 cup almonds, walnuts, or pecans (chopped)
  • 1/4 cup unsweetened shredded coconut
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 cup shredded carrots
  • 1 cup green apple (chopped)
  • 1/4 cup raisins or other dried fruit
  • 2 cups almond milk (or other non-dairy milk)
  • 1/4 cup maple syrup
  • 2 tablespoons oil (canola, melted coconut, or other oil of choice)
  • 1 1/2 teaspoon vanilla extract

Directions

Step 1
Preheat oven to 375°F. In a small bowl, whisk together flax meal and 3 tablespoons water. Let sit for 5 minutes. Grease a cake pan, pie plate, or square baking dish.
Step 2
In a large bowl, combine oats, nuts, coconut, cinnamon, baking powder, and salt. Stir to combine. Add carrots, apple, and raisins and stir.
Step 3
In a medium bowl, whisk together almond milk, maple syrup, oil, and vanilla. Stir the flax mixture, then add to the milk mixture and whisk. Pour milk mixture over oat mixture and stir well.
Step 4
Pour oat mixture into prepared baking dish and bake for about 40 minutes, until golden brown on top.

Carrot Cake Baked Oatmeal | Guess Who's Cooking | Healthy, plant based, vegan, vegetarian, dairy free, and gluten free (use certified GF oats)

Shakshuka (eggs in tomatoes)

Shakshuka (also spelled “shakshouka” and “chakchouk”) is a flavorful Middle Eastern and North African dish made of tomatoes, egg, and spices. It is a healthy combination of vegetables (tomato and onion), protein (eggs) and healthy fats (olive oil). Made in one pan, it is as easy to make as it is to clean up!

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

Shakshuka

Serves 3
Prep time 5 minutes
Cook time 22 minutes
Total time 27 minutes
This incredibly flavorful recipe is a great way to have vegetables for breakfast. Using fresh tomatoes instead of canned avoids the potentially dangerous combination of BPA and the acidity of tomatoes, which may increase leaching of BPA into food. Tomato paste is available in glass jars and tetra paks.

Ingredients

  • 2 tablespoons olive oil
  • 1 medium yellow onion (diced)
  • 2 cloves garlic (minced)
  • 3 cups ripe tomato (diced)
  • 1/4 cup tomato paste
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 6 large eggs

Optional

  • 2 cups fresh baby spinach

Directions

Step 1
Heat oil in a large skillet over medium-high heat. Add onion and cook until onions begin to brown, 5-7 minutes, stirring occasionally. Add garlic and cook for 30-60 seconds or until fragrant. Add tomatoes, tomato paste, cumin, paprika, and salt and cook for 2 minutes, stirring occasionally. Add spinach if using and cook until it begins to wilt, 1-2 minutes.
Step 2
Crack eggs on top of tomato mixture, cover and simmer until eggs are set, about 7-10 minutes.

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

6 Healthy Valentine’s Day Breakfast Recipes

6 Healthy Valentines Day Breakfast Recipes | Guess Who's Cooking

The recipes below are healthy, natural, whole food breakfasts that are delicious and will impress your Valentine!

 

French Toast Apples

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

 

Savory Oatmeal

Umami Oatmeal - GuessWhosCooking.com - Savory oatmeal with sauteed veggies, chicken, and egg

 

Breakfast Cookies

Breakfast Cookies - vegan, no added sugar, healthy. www.guesswhoscooking.com

 

Coconut Flour Pancakes with Berry Chia Jam

Berry Chia Jam

 

No-Tatoes O’Brien

No-Tatoes O'Brien (Rutabaga)

 

Pizza Omelet

Pizza Omelet

French Toast Apples

French toast is a very popular breakfast item at restaurants, but is the opposite of a balanced meal. Traditional versions are prepared using white bread (refined flour) and high amounts of sugar, often followed by a flooding of sugary maple syrup or artificial “pancake syrup” or “original syrup.” Did you ever notice that those cheaper syrups at the grocery store aren’t even called “maple syrup”?

Instead, this recipe replaces the unhealthy white bread with much healthier apples, and contains no added sugar. Try serving this recipe with something other than syrup, such as fresh berries, nuts, and/or natural nut butter.

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

French Toast Apples

This healthy recipe replaces white bread with apples to make a delicious French "toast."

Ingredients

  • 2 Medium to large apples
  • 1 Large egg
  • 1 tablespoon unsweetened almond milk
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon virgin coconut oil (or other medium to high heat cooking oil)

Optional

  • 6-8 drops liquid stevia
  • 1/2 teaspoon vanilla extract

Directions

Step 1
Cut the apples into 1/2 inch rounds, then use a paring knife to cut out the core.
Step 2
In a medium bowl, whisk the eggs, almond milk, cinnamon, and if using, vanilla and stevia.
Step 3
Heat a nonstick skillet (non-Teflon preferred) over medium heat. Add the oil.
Step 4
Dip the apple slices into the egg mixture, then onto the skillet. When the bottoms become golden brown, about 3 minutes, flip the apples with a spatula and cook the other side until golden brown, about 3 minutes.
Step 5
Repeat step 4 until all apple slices are cooked. Remove from pan and serve with your choice of berries, a touch of maple syrup, or nut butter.

French Toast Apples | Guess Who's Cooking | Healthy, easy, lower carb, no added sugar, no refined grains. Great for breakfast, brunch, Valentine's Day, Mother's Day, or Father's Day

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

Egg Muffins (A.K.A. Mini Fritatta or Omelet Muffins)

Egg Muffins (AKA Mini Frittatas or Omelet Muffins) | a healthy, quick, easy breakfast | Low carb, high protein, high vegetable recipe | Guess Who's Cooking.

I have suggested this recipe to dozens of people, and many of them make these quick breakfast treats regularly! You can use whatever fillings you’d like to keep it interesting. For inspiration, think about what fillings you would enjoy in an omelet. For the healthiest egg muffins, emphasize the veggies, but avoid  processed meats (bacon, sausage, ham, etc.) and keep cheese to a minimum, if you use it at all.

Veggie filling ideas:

  • Mushrooms (sauteed) + spinach/chard (sauteed)
  • Broccoli (lightly cooked, or thawed from frozen) + raw tomato (halved cherry/grape tomatoes)
  • Butternut squash (cooked) + sage
  • Bell peppers (raw or cooked) + onion (raw or cooked)
  • Leftover grilled vegetables, chopped
  • Pizza  = marinara/pizza sauce + favorite pizza toppings (mushrooms, spinach, bell peppers)

Egg Muffins

These mini frittatas are a favorite recipe of many. Use your favorite veggies and fillings!

Ingredients

  • 10 Large eggs
  • 2 cups vegetables of choice
  • 1/2 teaspoon Salt
  • Oil for greasing pan

Directions

Step 1
Preheat oven to 350 degrees F. Grease a muffin tin with oil, such as olive oil or coconut oil.
Step 2
Whisk eggs. Add vegetables of choice and salt. Feel free to add other fillings, herbs, or spices. Pour egg mixture into muffin tin until cups are 2/3 full.
Step 3
Place muffin tin in oven and bake 20-25 minutes, until golden brown on top. Remove from the oven, let cool, and serve or store in the refrigerator up to 4-5 days.

Egg Muffins (AKA Mini Frittatas or Omelet Muffins) | a healthy, quick, easy breakfast | Low carb, high protein, high vegetable recipe | Guess Who's Cooking.

Egg Muffins (AKA Mini Frittatas or Omelet Muffins) | a healthy, quick, easy breakfast | Low carb, high protein, high vegetable recipe | Guess Who's Cooking.

Easy Whole Wheat Scallion Pancakes

These savory pancakes are similar to Chinese and Korean pancakes, but are made with whole wheat flour. They may not be completely authentic, but they are easy to make and even easier to eat. You could experiment with other finely chopped or shredded veggies too, such as carrots or bell peppers.

Healthy Whole Wheat Scallion Pancake - similar to Chinese or Korean pancakes. Guess Who's Cooking

Whole Wheat Scallion Pancakes

Serves 4-8
Prep time 5 minutes
Cook time 30 minutes
Total time 35 minutes
Meal type Appetizer, Breakfast, Lunch, Main Dish, Side Dish, Snack
These savory pancakes are similar to Chinese and Korean scallion pancakes, but have a healthy twist with whole wheat flour.

Ingredients

Pancakes

  • 4 large eggs
  • 1 1/2 cup water
  • 1 cup whole wheat flour
  • 1 1/2 cup green onions (or about 8 stalks)
  • 1 teaspoon salt (or to taste)
  • 2 teaspoons oil (grapeseed, canola, coconut, or olive oil)

Dipping Sauce

  • 2 tablespoons low sodium tamari or soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon sesame oil

Directions

Pancakes
Step 1
Add eggs to a large bowl and whisk. Add water and flour and whisk until well combined.
Step 2
Slice green onions into 1-inch pieces. Add to batter, along with salt.
Step 3
Heat a medium nonstick skillet over medium heat. Add about 1/2 teaspoon oil to the pan to lightly coat the bottom.
Step 4
Add about 1 cup of batter to the pan. Swirl the pan to make the pancake an even round shape, and use a wooden spoon to spread out the scallions if necessary.
Step 5
When the edges start to brown and the underside is golden brown, about 3-4 minutes, flip the pancake. Continue cooking until the underside is golden brown, another 3-4 minutes. Set aside and repeat steps 3-5 until you've used up all the batter. Cut into wedges and serve with dipping sauce.
Dipping Sauce
Step 6
Whisk together ingredients for dipping sauce.

Holiday Gingerbread Granola

Give a healthier gift this year! This homemade granola is lower in sugar and added fat than most recipes. The gingerbread flavor and colors, red cranberries and green pistachios, make this a festive treat. Substitute pumpkin puree for the applesauce for pumpkin gingerbread granola. One batch will fill about 2-3 standard size mason jars, which make a great gift! Recommended serving size is 1/4 cup. Try this granola over plain yogurt or with a little bit of milk or milk alternative.

Since most oats are cross-contaminated with gluten, look for certified gluten-free oats if you need this recipe to be gluten-free.

Gingerbread Granola - a healthy Christmas or holiday gift - lower sugar and fat, dairy-free, & can be made gluten-free. Guesswhoscooking.com

Holiday Gingerbread Granola

Serves 18
Prep time 10 minutes
Cook time 30 minutes
Total time 40 minutes
This holiday granola has less added fat and sugar than most traditional recipes, and is made with whole, natural ingredients. The red cranberries and green pistachios make it a festive gift that would look beautiful in a decorated mason jar!

Ingredients

  • 2 cups old-fashioned rolled oats
  • 1/2 cup unsweetened coconut flakes
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup slivered almonds
  • 1/2 cup organic unsweetened applesauce (or substitute with pumpkin puree)
  • 2 tablespoons virgin coconut oil, or other oil (melted)
  • 1 1/2 tablespoon molasses
  • 3 tablespoons maple syrup (or agave)
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1/2 cup dried cranberries
  • 1/2 cup shelled pistachios

Directions

Step 1
Preheat oven to 325° F.
Step 2
In a large bowl, combine oats, coconut flakes, pumpkin seeds, and almonds. Mix ginger, cinnamon, and salt in a small bowl, then toss with oat and nut mixture.
Step 3
In a medium bowl, combine coconut oil, applesauce, molasses, maple or agave syrup, and vanilla, then stir to combine. Pour mixture over oat mixture and toss until oat mixture is well coated.
Step 4
Spread granola mixture evenly on a baking sheet and bake for about 30 minutes, stirring every 10 minutes and watching carefully for the last 10 minutes to prevent burning. Remove from oven when granola is golden brown and almost completely dry.
Step 5
Let cool, then add pistachios and dried cranberries.

Gingerbread Granola - a healthy Christmas or holiday gift - lower sugar and fat, dairy-free, & can be made gluten-free. Guesswhoscooking.com

Breakfast Bites (Vegan)

Breakfast Cookies - vegan, no added sugar, healthy. www.guesswhoscooking.com

These breakfast cookies are vegan and are healthier than most other breakfast pastries. Although there is no added sugar, there is still a decent amount of natural sugar from the fruit, so don’t overdo these! Pair a cookie or two for breakfast with a protein source for a quick and balanced breakfast.

Breakfast Cookies

Serves 12-20 cookies
Prep time 5 minutes
Cook time 30 minutes
Total time 35 minutes
Dietary Vegan, Vegetarian
Meal type Bread, Breakfast, Dessert, Snack
Misc Child Friendly, Serve Cold, Serve Hot
These breakfast cookies are vegan and are healthier than most other breakfast pastries. Although there is no added sugar, there is still a decent amount of natural sugar from the fruit, so don't overdo these! Pair a cookie or two for breakfast with a protein source for a quick and balanced breakfast.

Ingredients

  • 3 bananas
  • 1 1/2 cup rolled oats (old-fashioned)
  • 1 cup unsweetened applesauce
  • 1/3 cup raisins or other dried fruit
  • 1 teaspoon ground cinnamon
  • 1 teaspoon oil (such as virgin coconut oil) (for greasing)

Directions

Step 1
Preheat oven to 350 degrees F. Grease a baking sheet with oil, such as coconut oil.
Step 2
In a medium bowl, mash the bananas (using a potato masher, whisk, or fork).
Step 3
Add remaining ingredients and stir well to combine.
Step 4
Drop cookie batter onto cookie sheet. Shape the cookies because they will not expand. Bake 25-30 minutes or until golden brown.
Step 5
Let cool for a few minutes, then move cookies to a cooling rack. Store in an airtight container.
Before baking
Before baking

 

Breakfast Cookies - vegan, no added sugar, healthy. www.guesswhoscooking.com

Nutrition Facts:

Serving size – 1 cookie (1/18th recipe)

Calories 61

Total fat 1g (1%)

Saturated fat 0g (1%)

Sodium 1mg (0%)

Total carbohydrate 14g (5%)

Dietary fiber 2g (6%)

Sugar 6g

Protein 1g