Prep Time: 10 minutes; Cook Time: 20 minutes Serving Size: 266 g; Serves: 6; Calories: 435
- 1 bag baby spinach • 1 cup feta cheese • 1 pint cherry tomatoes, halved • 2 cups quinoa, cooked • 12 eggs • 1/4 cup Greek yogurt, plain • 1/2 teaspoon salt • 1/2 teaspoon pepper • 1 teaspoon onion powder • 1 teaspoon olive oil • 1 teaspoon granulated garlic
- Inside a large-sized bowl, whisk the eggs with the yogurt, granulated garlic, onion powder, salt, and pepper; set aside.
- Heat the olive oil Inside a large-sized skillet. Add the spinach; cook for about 3 to 4 minutes or till slightly wilted.
- Add the cherry tomatoes; cook for about 3 to 4 minutes or till soft.
- Stir the egg mixture in the skillet; cook, stirring, for about 7 to 9 minutes or till set.
- When set, stir in the quinoa and the feta cheese; cook until heated through. Serve hot.
Prep Time: 20 minutes; Cook Time: 32-25 minutes, plus 8-10 minutes standing Serving Size: 148 g; Serves: 8; Calories: 132
- 8 large eggs • 4 large egg whites • 3/4 cup artichokes, chopped , drained and then patted dry • 1 package chopped spinach, fresh or frozen, thawed if frozen, all excess liquid squeezed out • 1 tablespoon fresh dill, chopped • 1/2 cup feta cheese, crumbled • 1/2 cup scallions, finely chopped • 1/3 cup red pepper, diced • 1/4 cup fat-free milk • 1/4 teaspoon ground pepper • 2 tablespoons parmesan cheese, grated • 1 clove garlic, minced • 1 1/4 teaspoon kosher salt
- Preheat the oven to 375F. Grease a 13×9 baking dish with oil. Grease a casserole dish with nonstick cooking spray.
- In a small-sized bowl, combine the artichoke, spinach, scallion, red pepper, dill, and garlic; pour into the casserole, spreading the mix evenly.
- In another bowl, whisk the eggs with the egg whites, parmesan, milk, salt, and pepper. Mix in the feta and then pour the mix over the veggies; bake for about 32-35 minutes or till a knife come out clean when inserted in the center of the bake. Let the bake stand for about 8-10 minutes and then cut into 8 portions.
Notes: you can prepare the ingredients, assemble the casserole a day before, and have it ready to bake in the morning. You can reheat the bakes throughout the week.
3 .Apple-Maple Breakfast Oats
Prep Time: 5 minutes; Cook Time: 25 minutes Serving Size: 169 g; Serves: 6; Calories: 118
- 1 cup steel cut oats • 1 cup unsweetened applesauce • 1 large apple, cut into small pieces • 1 teaspoon ground cinnamon • 1/2 teaspoon ground cardamom • 2 teaspoons maple extract • 3 cups water
- 1/3 cup chopped pecans • 2 tablespoons maple syrup
- In a medium pot, put all of the ingredients; stir to combine.
- Bring the mixture to a boil. When boiling, reduce the heat, cover, and simmer, occasionally stirring, for about 20 to 35 minutes or till the oats are al dente.
- If you want softer oatmeal, cook longer and, if needed, add cooking liquid.
Notes: If making ahead of time, cook the oats al dente since they will soften as they sit. You can keep this in the fridge for up to 4 days. When ready to serve, add additional liquid or milk, if desired; microwave at 80% for 1 minute, until heated.
Prep Time: 5 minutes; Cook Time: 15 minutes Serving Size: 319 g; Serves: 4; Calories: 574
- 1 cup quinoa • 4 tablespoons almonds, sliced • 4 cups mixed berries • 2 tablespoons sugar-free maple syrup • 2 cups almond milk • 1/4 teaspoon ground cardamom • 1/2 teaspoon ground cinnamon
- In a medium-sized pot, combine the quinoa with the milk, cardamom, and cinnamon; bring the mixture to a boil. When boiling, reduce the heat; simmer for about 15 minutes or more or until the quinoa is cooked through.
- When cooked, let the quinoa mix cool. Stir in the maple syrup and then divide between 4 containers. To assemble, top the quinoa with 1 cup of fruit and then sprinkle with 1 tablespoon almonds into microwavable containers that can hold the quinoa, fruits, and almonds.
Prep Time: 8 minutes; Cook Time: 40 minutes Serving Size: 175 g; Serves: 8; Calories: 315
- 3 3/4 cups rolled oats • 2 medium apples, peeled, cored and diced into 1/4 inch pieces • 3 large eggs, room temperature • 3/4 cup unsweetened applesauce • 1/4 teaspoon allspice • 1/3 cup sugar-free maple syrup • 1 teaspoon pure vanilla extract • 1 teaspoon ground flax seeds • 1 teaspoon baking powder • 1 tablespoon ground cinnamon • 1 1/2 cups almond milk • 1/2 cup berries
- Maple syrup • Milk of choice • Mixed fruit • Nuts • Toasted coconut
- Preheat the oven to 350F. Lightly grease a 13×9 baking pan or casserole; set aside.
- Inside a large-sized bowl, whisk the eggs with the mil until combined. Add the applesauce, vanilla, maple syrup, allspice, cinnamon, and baking powder. Stir in the oats and then fold in the chunks of apple.
- Evenly spread the batter into the prepared pan and then top with your choice of berries; bake for about 35-40 minutes or till the center is no longer jiggly and the top is golden.
- When baked, remove from the oven. If desired, top with extra maple syrup and berries. Toasted walnuts and pecans is a great topping as well.
Notes: Make ahead of time, store in a covered container, and keep in the fridge for up to 3 days. Prepare on a Sunday and you have a quick breakfast for the weekdays.
holds a master’s of science degree in nutrition education from Columbia University and is clinically trained in all areas of nutrition. She has a private practice in northern New Jersey, where she works with children and adults on a wide range of issues, including diet and weight loss and gain, food allergies, digestive issues, eating disorders, cardiovascular health, diabetes management, and more. Her goal is to help people meet their individual health needs and wellness goals by taking a holistic approach to better health.