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Easy Breakfasts for the Week

Rachel O'Reilly

By: Erica Favela

Get your morning off to a smooth start with these three easy breakfast ideas. All of these recipes can be made ahead of time, and of course can be catered to individual tastes and preferences.

Sun-dried Tomato Egg Muffins

If you struggle with cravings, try a protein rich meal, like these egg muffins. They’re basically a crust-less quiche in bite-size form, perfect for grab-n-go or for a mid-afternoon snack.

  • 6 large eggs 1/2 c coconut milk, full fat*

  • 1/4 c water or chicken/vegetable broth

  • 2 tsp oregano

  • 1 1/2 tsp salt

  • 1 tsp pepper

  • 1 green onion, sliced small

  • 1/4 c chopped sun-dried tomato, packed in olive oil

  1. Preheat oven to 325 degrees. In a bowl, beat the eggs.

  2. Add the remaining ingredients and mix until combined.

  3. Pour all ingredients in a muffin tin, dividing evenly, about 1/2 - 3/4 of the way full in each.

  4. Place in the oven and bake 15-20 minutes.

*full fat coconut milk will separate, so blend briefly to mix the fat and water

 

 

    Vanilla Chia Seed Pudding

    3-4 servings

    This pudding can serve as a great snack or dessert.Try infusing it with different flavors such as unsweetened cocoa powder, cinnamon, nutmeg, or any other of your favorite spices.

    Using full-fat coconut from the can will give you creamy, decadent pudding. The full fat version will separate in the can, so make sure you blitz in a blender, just briefly to combine. You can use other milk alternatives too, the pudding just may be thinner, and you may need to add more chia seeds.

    Ingredients:

    Pudding base:

    • 1 cup coconut milk, full fat

    • 1/2 cup water

    • 1 tsp vanilla extract

    • small pinch sea salt

    • 2 dates

    • 2.5 tablespoons chia seeds

    Example Toppings: use what you have or what’s in season!

    • Chopped nuts/seeds

    • Coconut flakes

    • Pomegranate seeds

    • Chopped fruit (apple, kiwi, banana)

    • Raisins, currants, or other dried fruits

     

    Directions:

    1. Add the coconut milk and water to a blender and mix until just combined.

    2. Add the vanilla extract, dates, and pinch of sea salt and blend until the dates are fully pulverized.

    3. Pour milk into a bowl.

    4. Add in chia seeds, 1 tablespoon at a time, stirring constantly with a spoon as you pour them in.

    5. Let sit for 5 minutes, then mix again.

    6. Cover and store in the refrigerator for at least four hours or overnight.

    7. Once settled and chia seeds have expanded, add more milk or water if you want it thinner, then add desired toppings.

     

    Quinoa Porridge: Sweet or Savory

    Women from the South American Andes used to eat quinoa due to their belief that it increased breast milk. Although often referred to as a grain, quinoa is a pseudocereal, and with proper preparation can offer great nutrition. It is gluten-free, and contains all the essential amino acids, and is a great source of magnesium and manganese.

    To make quinoa easiest to digest, soak it overnight in 1-2 tablespoons lemon juice or vinegar, then rinse before cooking. Not only will this make quinoa easier to digest, but it will also remove any bitter taste from saponins. Once cooked, choose how you want to flavor it.

    Sweet Quinoa Porridge

    Ingredients: 

    • About 1 cup pre-cooked quinoa
    • 1/2 - 3/4 cup non-dairy milk (almond or coconut) 
    • Spices such as cinnamon, nutmeg, pumpkin pie spice, as desired
    • Tiny pinch of salt 

    Toppings: 

    • de-pitted and chopped dates 
    • lightly toasted and chopped walnuts, almonds, or sunflower seeds 
    • seasonal fruits chopped small, such as pears, persimmons, pomegranate, apples, etc. 

    Directions. 

    1. n a small pot over low heat, add the quinoa and milk of choice. Gently warm.
    2. Add in desired spices and stir. 
    3. Remove to a small bowl and add any of the toppings as suggested or whatever else you have on hand.  

     

    Savory Quinoa Porridge

    Ingredients: 

    • 1 teaspoon ghee 
    • About 1 cup quinoa
    • 1/2 - 3/4 cup vegetable broth, chicken broth, or bone broth
    • Tiny pinch of salt 
    • splash of tamari or coconut aminos, optional 

    Toppings: 

    • fried egg  
    • lightly toasted sesame seeds 
    • kimchi/sauerkraut 
    • chopped green onions 

    Directions:

    1. n a small pot over low heat, add the ghee, quinoa and broth. Gently warm.
    2. Add in the optional tamari (gluten-free soy sauce) or coconut aminos (soy-alternative) and salt. Stir. 
    3. Remove to a small bowl and add any of the toppings as suggested or whatever else you have on hand.