Healthy Gourmet
Breakfast Meals

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Breakfast Bagel

Prep and Cook Time:
15 min.

2 whole wheat bagels
4 large free-range chicken eggs
1 tsp apple cider vinegar, or any light vinegar
1 large tomato, sliced
1 bunch arugula
2 TBS extra virgin olive oil
2 medium cloves garlic, pressed
salt and black pepper to taste

Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.
Garnish bagel with arugula and sliced tomato.
To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

Serves 4

Breakfast Frittata

Prep and Cook Time:
20 min.

½ medium onion, minced
4 medium cloves garlic, chopped
¼ lb ground lamb or turkey
2 + 1 TBS chicken broth
3 cups rinsed and finely chopped kale (stems removed)
2 whole free range chicken eggs
3 egg whites
salt and black pepper to taste

Preheat broiler on low.
Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Sauté onion over medium heat, for about 3 minutes, stirring often.
Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered about 5 more minutes. Season with salt, pepper and mix.
Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
Put under broiler in middle of oven, about 7 inches from the heat source, on low, so it has time to cook without the top burning. When it gets firm it is done, about 2-3 minutes.

Breakfast Pita Pockets

Prep and Cook Time:
15 min.

1 pita bread, cut in half
2 eggs
salt and pepper to taste
1/2 cup cooked and diced potatoes

Preheat oven to 350°F. Place pita bread in the oven to warm.
Heat a medium skillet over high heat. Coat with cooking spray. Add potatoes and saute until lightly browned, about 5 minutes. Reduce heat to medium and add eggs. Mix gently until eggs are firm, about 45 seconds. Season with salt and pepper. Remove pita from oven. Stuff pita with potato and egg mixture. Eat immediately.

Breakfast Risotto

Prep and Cook Time:
25 min.

1 cup Arborio rice (this is the Italian rice risotto is made with)
2 cups water
1 15oz can coconut milk
1 8oz can cubed pineapple (save juice)
¼ cup sliced almonds
¼ cup raisins
1 cup cubed firm banana about 1/2 inch pieces

Bring water with rice to a boil in medium sized sauce or soup pan on high heat. Once it comes to a boil, turn heat to medium low and simmer uncovered, stirring frequently for creaminess.
While rice is cooking prepare rest of ingredients.
As water is absorbed in rice add pineapple juice from can and keep cooking. When that is absorbed add the can of coconut milk. As that gets absorbed, but while still creamy, add rest of ingredients. Heat for another 2-3 minutes and serve when rice is tender. This should be still juicy and creamy without being runny. This is good served warm or cold.

Perfect Oatmeal

Prep and Cook Time:
15 min.

2¼ cups water
dash salt
1 cup regular rolled oats
½ tsp cinnamon
½ cup raisins
¼ cup chopped walnuts
soy milk, or skim milk
sweetener such as molasses, or honey

Combine the water and salt in a small saucepan and turn the heat to high.
When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let set for 5 minutes. Serve with milk and sweetener.

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