KRISTENS TOP 10 HEALTHY BREAKFASTS All Delicious Gluten-‐Free, Plant-‐Based meals for adults, kids, students,
athletes, or anyones looking for some healthy ways to kickstart their day! There are a mix of Paleo/Vegetarian Friendly Meals for all to enjoy.
Kristen DeAngelis, RD Registered DieFFan NutriFonist
KristenDeAngelisRD.com
All Things Sweet (Potato)
The BEST Sweet Potato Pancakes INGREDIENTS: 1 sweet potato, finely shredded 3 eggs 3 Tbsp pumpkin pie spice (or cinnamon) Salt to taste Splash of almond milk, Unsweetened Coconut oil 2 Tbsp almond buHer
DIRECTIONS: Use a food processor (or hand grater) to shred sweet potato VERY fine (the finer the shred the beHer they will
be). (TIP: Peel and chop sweet potato into cubes if using to food processor). Melt almond buHer and 1 Tbsp coconut oil in the microwave so they are easy to mix. Mix together sweet potato, eggs, almond buHer, coconut oil, spices and a splash of almond milk. Add 1-‐2 Tbsp coconut oil to a frying pan on medium heat. Allow oil to melt slightly and pour baHer out into 2-‐3” cakes. Flip aTer ~2 minutes so that they are brown on both sides. Serve as is or with almond buHer, apple buHer, or local maple syrup. Serves 8 small cakes.
Sweet Potato Egg Sammy INGREDIENTS: Same listed above plus addiFonal eggs for frying
DIRECTIONS: Use the recipe above to make your Pancakes. Fry 1-‐2 eggs in remaining coconut oil in the saucepan and place between 2 cakes. Slice down the middle of your sandwich and let the yolk ooze out creaXng the most decadent breakfast you’ve ever made at home!
Sweet Potato Egg Muffins INGREDIENTS: 1-‐2 Sweet Potato, shredded Drizzle of olive oil or coconut il 4-‐6 Eggs (depending on how many you want to make)
DIRECTIONS: Preheat oven to 350 F. Peel and shred sweet potato using a food processor (or and grater). Add salt/pepper and oil to taste. Place a large scoop of the shredded sweet potato into muffin Xns. Press down against the sides of the muffin cups so that it resembles a similar shape with a “cup-‐like” center. Bake 10-‐15 minutes. Remove from the oven and drop 1 egg into the center and bake for another 10 minutes. Remove, let cool, and scoop out with a spoon (Be careful to scoop down deep enough to get the full “muffin” out.
A BLENDED MORNING
Smoothie Bowl INGREDIENTS: 1/2-‐1 Banana (Frozen is BEST) 1 cup frozen Berries (Blueberries/Strawberries) Splash of Almond Milk 2 Large Handfuls of Spinach 2 Tbsp Chia Seeds *1/4 avocado (OpXonal to make it extra creamy) *Mango, Pineapple, or 1-‐2 dates (OpXonal to sweeten) **Toppings (OpXonal) use 1/2 cup: Fresh Berries, Dried Fruit (raisins, craisins, goji berries), Almond BuHer/Nut BuHer, Sliced Bananas, Chia/Hemp/Flax seeds, Mixed Nuts/Seeds (Sunflower, Pumpkin seeds, Almonds, Walnuts)
DIRECTIONS: Blend all ingredients in a blender unXl smooth (you may need to pulse a several Xmes. There is only a liHle
bit of almond milk to start with so that you create a more thick consistency to scoop into as a result). Pour into a bowl and add 1/2 cup of addiXonal toppings. Serve 1
Good Morning Berry Smoothie INGREDIENTS: 1 frozen Banana 1-‐2 cups frozen mixed berries 1 cup almond milk, unsweetened 2 Large Handfuls of spinach OpXon: 1 scoop Protein Powder (I like Vega Brand) Handful of Ice
DIRECTIONS: Blend on high unXl ingredients are well incorporated. Serves 1, 16 oz glass
Classic Mean Green Juice INGREDIENTS: 2 Handfuls Kale (or any leafy green: Spinach, Swiss Chard) 1-‐2 Cucumber 2 Stalks Celery 1 Lemon, peel on/off your choice 1 Apple (and/or Pear) 1 Knob Fresh Ginger Root
DIRECTIONS: Wash produce and add through the juicer. Serve over ice. Serves 2 (Juice can store for 72 hours max in a sealed container in the fridge)
SWAP FOR CERAL & DIG IN
Quinoa Breakfast Bowl INGREDIENTS: 1 cup cooked quinoa (Make a large batch at the start of the week and use for breakfast, salads, dinners all week) ½-‐1 cup frozen/fresh blueberries ¼ cup sliced almonds Drizzle of Honey OpXonal: Add sprinkle of cinnamon and/or nutmeg
DIRECTIONS: Add all ingredients to a bowl. Heat in the microwave 60-‐90 seconds (mixing halfway) or over the stove top on low-‐medium heat. Serves 1
Vanilla and Berry Chia Seed Pudding INGREDIENTS: 1 cup almond milk, unsweetened 1/2 cup blueberries (or raspberries) fresh/frozen 1/4 cup chia seeds 1 tsp vanilla extract Drizzle of honey (opXonal)
DIRECTIONS: Add all ingredients to a mason jar or sealed container and shake vigorously 30 seconds (you may need to sXr with a spoon to make sure no chia seeds are sXcking to the sides). Store in the fridge overnight (4-‐6 hours minimum). (Serve with sprinkled coconut flakes, almonds, or cinnamon). Serves 1
Breakfast Berry Bake INGREDIENTS: 2 cups mixed berries (blueberries, raspberries, strawberries) 1/2 cup Rolled Oats, Gluten-‐Free 2 Tbsp Raw Honey 2 Tbsp Cinnamon 1/4 cup Almonds, chopped/sliced 1/4 cup Almond buHer (melted slightly)
DIRECTIONS: Pre-‐heat oven to 350F. Melt almond buHer in a microwave safe dish 10-‐15 seconds (just enough so that it can easily mix with other ingredients). Mix oats, honey, cinnamon, almonds and melted almond buHer to a large bowl. Wash and pour berries in an 8x8 glass baking dish
lined with parchment paper. Spread oat-‐nut mixture over the berries and bake in the oven 30-‐35 minutes. Remove from oven and let cool completely. Serves 2.
CLASSIC REMAKES Grilled “French Toast” Twist INGREDIENTS: 2 slices Whole-‐Grain Sprouted Bread (I like FoorForLife Brand) 1/2 Banana, sliced 2 Tbsp Almond BuHer (JusXn’s) Handful Fresh Blueberries Handful of Slivered Almonds OpXonal Drizzle of Honey
DIRECTIONS: Heat griddle/frying pan on medium heat with olive oil. Spread almond buHer on bread. Add banana slices, berries, almonds, and a drizzle of honey (opXonal). Put slices together like a sandwich and grill unXl both sides are brown and almond buHer is melted.
Tomato Basil Crustless Quiche INGREDIENTS: 1 Large Sweet potato 1 cup Cherry tomatoes 2 Large Handfuls Spinach 1 tsp Garlic (1 clove, minced) Small Handful Basil 6 Eggs Salt/Pepper Olive Oil
DIRECTIONS: Pre-‐heat oven to 350F. Peel and slice a large sweet potato into skinny circular discs. Layer the discs in a
pie pan so that they surround the sides and cover the boHom of the pan. Drizzle with olive oil, salt and pepper and bake 20-‐30 minutes unXl they are slightly brown. Remove from oven. Meanwhile, either chop your veggies or throw into a food processor with eggs. Process or mix by hand all ingredients unXl well combined. Season with salt/pepper and pour into sweet potato crispy pie dish. Bake in the oven 30-‐35 minutes or unXl quiche is baked through and a knife comes out clean. Serves 6-‐8 slices.
Yummy Banana Bread INGREDIENTS: 1 Egg 1 Banana 1/2-‐1 cup Gluten-‐Free Oats Splash Almond Milk, Unsweetened 1-‐2 Tbsp Cinnamon
DIRECTIONS: First, mash the banana well. Add all ingredients to a small bowl and mix well. Microwave on high for 1 minute, sXr and microwave again for another 1-‐2 minutes.
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