Breakfast can be difficult if you’re a little too sleepy to think about preparing a healthy and delicious meal.
If you’re tired of starting your day with the same old, same old, Beth Galvin of the FOX Medical Team is here to help with some “better for you” breakfast ideas.
Better for you donuts
These donuts are better for you because they’re not fried, they use whole wheat flour, an egg white instead of an extra egg, light buttermilk, and less sugar. They taste super sweet because they contain cinnamon – it gives us a sweet sensation!
You can bake these donuts in a mini muffin pan and make donut holes. These donuts can be made vegan by using egg substitute, almond milk, and vegan butter.
No need for powdered sugar if you prefer not to use it: they remain deliciously sweet even without.
- 2 cups whole wheat pastry flour OR 1 ½ cups all-purpose flour and ½ cup whole wheat flour
- 1 ½ cups raw sugar
- 2 teaspoons of baking powder
- 1 teaspoon of cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon sea salt
- 1 large egg and 1 large egg white, beaten together
- 1 ¼ cup light buttermilk
- 2 TB unsalted butter, melted
- 2 tablespoons of vanilla
- Two donut molds coated with *Bakers Joy (or oiled and floured)
- ¼ cup powdered sugar whipped with 2 teaspoons cinnamon
- Preheat the oven to 350F. Combine flour, sugar, baking powder, cinnamon, nutmeg and salt in a large bowl. In another bowl, whisk together the eggs, milk, butter and vanilla. Stir the wet mixture into the dry mixture until well combined.
- Pour the batter into the donut pans, filling about ¾ full. Bake for 15 to 17 minutes or until a toothpick inserted into a donut comes out almost clean. Let cool for about 5 minutes, then remove. Sprinkle or toss with the powdered sugar and cinnamon mixture.
Baked Spinach and Goat Cheese Frittata
You can mix the frittata ingredients with whatever you have in the fridge. Add peppers instead of onions, add shredded kale instead of spinach, use cheddar cheese instead of goat cheese. Your imagination is the only limit!
This frittata is better for you because it uses egg whites instead of all whole eggs, the frittata uses skim or almond milk and includes vegetables – red onion and spinach. Using goat cheese also reduces fat and calories. Goat cheese is made with goat’s milk, which has the lowest fat and calories than other cheeses.
- 6 large eggs
- 4 egg whites
- ½ cup skim milk or almond milk
- ½ teaspoon each sea salt and freshly ground pepper
- 1 TB of extra virgin olive oil
- 1 TB unsalted butter
- 1 cup chopped red onion
- A few handfuls of fresh baby spinach
- 2 TB chopped herbs – your choice
- ¼ cup crumbled goat cheese
- Preheat oven to 375F. In a bowl, beat together eggs, milk, ½ teaspoon salt and ½ teaspoon pepper. Put aside.
- Heat the oil and butter together in a cast iron skillet or heavy ovenproof skillet. Saute the onion until soft, then add the spinach, a handful at a time, to the pan.
- Stir egg mixture into skillet. Once everything is well mixed, add the herbs and crumble the goat cheese on top.
- Slide the pan into the oven and bake until the eggs are set and not jiggly, about 20 minutes. Let cool for about 10 minutes before cutting into quarters.
Baked sweet potatoes, sausages and sweet peppers
A beautiful and easy way to get your veggies, protein and fiber. Any vegetable can be substituted for the peppers, onions and sweet potatoes. This is a great way to use up leftovers from the fridge. No need to watch it on the stove, you’ll put it in the oven to cook, and you can get ready for work and get the kids ready for school.
Make sure you buy smoked or pre-cooked sausages, as you are not cooking them on their own or for a long time.
Sweet potatoes are a great source of fiber and nutrients, by putting them in the microwave for a few minutes you will have your whole plate at once.
- 1 large sweet potato, peeled and cut into cubes
- 2 cups red onion, roughly chopped
- 1 cup sweet peppers, sliced
- 3 TB of extra virgin olive oil
- 2 teaspoons of smoked paprika
- 1 teaspoon of sea salt
- ½ teaspoon red pepper flakes
- 8 OZ smoked or precooked turkey sausage, sliced
- Preheat oven to 425F.
- Place your cubed sweet potatoes in a microwave-safe bowl, cover and cook for 2 minutes. The sweet potatoes will be soft, but not completely cooked.
- Add sweet potatoes, onion, sweet peppers and sausage to a baking sheet. Drizzle with olive oil and sprinkle with paprika and salt. Place in the oven for 20 minutes and roast until the vegetables and sausage are browned around the edges.
Filipino Roasted Rice Drink
Are you looking for a coffee substitute, with a rich flavor but without caffeine? Try this easy recipe. All it takes is some brown rice and a little patience watching and stirring the pan.
- ¼ cup brown rice
- 2 cups of boiling water
- Plant milk, honey or maple syrup
- Place the rice in a cast iron skillet or heavy bottomed skillet. Over medium-low heat, roast the rice until nicely browned, stirring often with a wooden spoon. You want it to brown, not burn.
- Remove the browned rice from the pan and place it in a teapot with an infuser, or in a tea strainer or coffee filter. Pour the boiling water over the rice and let it infuse for at least 5 minutes.
- Remove the rice from the water and pour into cups, adding milk and sweetener if desired.