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21 Day Challenge Recipes – Breakfast

Breakfast Recipes:

 

Omelette Muffins – recipe yields 6-8 muffins

This is a super easy recipe with the majority of the work being in your preparation. I chose bacon, spinach and red peppers for the filling in this recipe, but you can substitute almost any meat and vegetables, another great filling option is steamed kale and caramelized onions. Once your muffins are cooked and cooled they can be stored in an air tight container in your fridge for 3-4 days making them great for a quick snack in the middle of the day or a grab and go breakfast in the morning.

Equipment needed:

1 non stick muffin pan 1 medium mixing bowl Small baking sheet Whisk

Cooling rack
Coconut oil, or non stick spray

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Ingredients:

2 cups spinach, steamed and drained
4 strips of bacon, cooked and chopped 1 red pepper, diced
6 eggs, beaten
Salt and pepper to taste

Method:

Start by preheating your oven to 350 degrees
After you steam your spinach let it cool and then squeeze out the majority of the moisture into the sink
While your oven is preheating and the spinach is cooling bake the strips of bacon on the baking sheet until crisp Whisk eggs in the mixing bowl

Grease your muffin tin with either a small amount of coconut oil of non stick spray and then place a small amount of each ingredient into each cup

Once all the ingredients are in the cups pour the whisked eggs over the filling evenly

Once the oven is totally preheated put the muffin pan in the oven and bake for 12-15 minutes or until the muffins are lightly brown around the edges and are firm to the touch.

Let the muffins cool in the pan for 5-10 minutes and then pop out the muffins and cool the rest of the way on a cooling rack.

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Protein Pumpkin Pancakes

This recipe yields about 4 medium sized pancakes. If you have a bit more time in the morning this is a great recipe. Easy to prepare and packed with protein these pancakes are a perfect energy booster to start off a day.

Equipment needed:

1 non stick pan (I prefer to use a well aged cast iron pan for these) 1 spatula
Coconut oil or non stick spray
1 medium mixing bowl or food processor

1 whisk

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Ingredients:

1/2 cup canned pumpkin
4 large eggs
1/4 cup or 1 scoop of vanilla vega one protein powder
or other gluten free dairy free protein powder
1/2 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/4 teaspoon baking soda
2 tablespoons melted coconut oil
1 tablespoon pure maple syrup
Pinch of ground nutmeg
1 sliced ripe banana or pure maple syrup for pancake topping

Method:

Start by heating your fry pan over medium/low heat

While your pan is heating place your eggs, pumpkin mix, protein powder, maple syrup, and vanilla in your food processor and pulse until mixture is smooth and consistent or whisk those same ingredients in a mixing bowl until smooth then add spices, and baking soda and stir until incorporated.

Add the melted coconut oil and stir until mixed through

Now grease the pre heated fry pan and then slowly pour pancake mix into the pan until you reach your desired size.

Wait until small bubble appear and flip your pancake to finish cooking
Hold your cooked pancakes in a low oven to keep warm while the rest finish cooking
To serve stack your pancakes about 2 per serving and top with sliced banana or a little bit of pure maple syrup.

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Turkey Sausage Breakfast Hash

This recipe yields about 2 portions. This is one of my all time favourite breakfasts, it’s pretty fast to make and is deli- cious. This recipe is a great way to use up left over baked sweet potato or any vegetables from the night before.

Equipment needed:

1 cast iron pan or non stick pan 1 medium sized sauce pot
1 slotted spoon or spoon with holes for draining A few pieces of paper towel to drain poached eggs

 

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Ingredients:

2 Turkey sausages (gluten and dairy free, yes that’s a thing with sausages) or use ground turkey 1 cooked or raw sweet potato diced
1 poblano pepper or another pepper of your choice julienned
1/2 bunch of kale washed and chopped

1/2 red onion sliced thin
1 tablespoon of coconut oil
2 tablespoons of apple cider vinegar

Method:

1/4 teaspoon of chili powder 4 eggs
Salt and pepper to taste

Start by filling your sauce pot with cold water and heating it over medium heat so that your eggs can quickly be poached when your hash is ready

Now heat your cast iron pan over medium/high heat
Remove the turkey sausage from the casing and mix with the chili powder or add powder to your ground turkey Once your pan is hot add your coconut oil and brown the turkey
When finished cooking turkey remove from pan and set aside while you cook the rest of the hash

If you are using cooked sweet potato you will be able to this all on the stove top if you are using a raw potato it helps to start cooking on the stove and finish cooking the potato through in a 350 degree oven.

Once your potato is cooked through and browned add the rest of your vegetables and continue to sauté over medium/high heat until the pepper and onion have caramelized and the kale has begun to wilt.

Now that the vegetable portion of the hash is cooked add the turkey back to the pan stir once through and shut the heat off while you poach your eggs

With your water simmer lightly add the apple cider vinegar to it and stir the water to create a whirlpool effect and drop your eggs one at a time. Adding the vinegar and making the whirlpool before adding your eggs will help the egg white coagulate and form a perfect ball around the egg yolk

Once your eggs are cooked to your desired doneness plate your hash and top with your perfectly poached eggs.

30.04.2020 | Nutrition

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