Nutritious Summer Breakfast Ideas

Pesto Breakfast Sandwich

Ingredients:

For the Basil Pesto

  • 3 Tbs Pine nuts or Walnuts
  • 2 each Garlic clove
  • 4 cups Basil, fresh
  • 4 Tbsp Parmesan Cheese
  • 4 Tbsp Water
  • ½ each Lemon, juiced
  • 2 Tbsp Olive oil
  • 1 Tsp Black pepper, ground
  • 2 Tbsp Nutritional Yeast (optional)

For the Breakfast Sandwich

  • 4 each Whole Wheat English muffin
  • 2 tbs Basil Pesto (recipe above)
  • As needed Non-stick cooking spray
  • 4 each Eggs, whole
  • 1 each Tomato, sliced thin
  • 1 cup Spinach, fresh
  • 1/2 tsp Salt, kosher
  • ½ tsp Black pepper

Preparation: Basil pesto

  1. Gather all ingredients and equipment.

  2. Place all ingredients in a blender and puree until smooth. Transfer pesto to a small bowl and set aside.

Preparation: Breakfast Sandwich

  1. Gather all ingredients and equipment.

  2. Using a toaster or oven, toast the English muffins.

  3. While the muffin is toasting, place a small, non-stick sauté pan over medium heat. Spray the pan with non-stick cooking spray and add the eggs to the pan.

  4. Cook the eggs until the egg whites start to solidify, season each egg with salt and pepper.

  5. Flip the eggs and cook the other side. Cook eggs to your own preference. Remove the eggs from the pan once finished.

  6. Remove the English muffins from the toaster and start to assemble the breakfast sandwiches.

  7. Spread the basil pesto on the English muffins, place spinach on the bottom half of the English muffin. Top the spinach with a cooked egg and two slices of tomato. Enjoy!

Nutrition Facts

Servings: 4  

Serving Size: 1 sandwich  

Calories: 290

Total Fat: 15g

Carbs: 27g

Protein: 14g


No Bake Granola Bar

Ingredients:

  • 1 cup Dates, pitted
  • ¼ cup Honey
  • ¼ cup Peanut Butter, creamy, no sugar added
  • 1 cup Roasted mixed nuts, unsalted
  • 1 ½ cup Rolled Oats

Preparation:

  1. Gather all ingredients and equipment. Preheat oven to 350 degrees.

  2. Place the dates in a food processor and pulse until the dates are macerated. The dates should form a “dough” or paste like consistency.

  3. Place the rolled oats on a small sheet tray, toast the oats in the oven until golden brown. Approximately 10-15 minutes. Remove from the oven and set aside.

  4. Place a small saucepan over low heat. Warm honey and peanut butter until the peanut butter starts to melt, mix thoroughly. Add the remaining ingredients: oats, roasted nuts and dates to the sauté pan and mix well.

  5. Transfer the mixture to a small 8x8 dish or small sheet pan lined with plastic wrap or parchment paper. This will allow you to remove the bars more easily once the cool. Allow the bars to cool, approximately 1 hour.

  6. Remove the bar mixture from the pan and chop into 10 even sized bars. Enjoy!

Nutrition Facts

Servings: 10 bars

Serving Size: 1 bar

Cal: 194

Total Fat: 9 g

Carbs: 25g

Protein: 4g


Very Berry Banana Smoothie

Ingredients:

  • 1 each Banana, ripe, peeled, frozen
  • ½ cup Blueberries
  • ½ cup Strawberries, frozen
  • ¼ cup Orange Juice
  • ¼ cup Yogurt, Plain, non-fat
  • 1 tsp Chia seeds (optional)

Preparation:

  1. Gather all ingredients and equipment.

  2. Keep all fruit frozen until ready to use.

  3. Place all ingredients in a blender and puree until smooth.  If the consistency is too thick, add more orange juice, 2 tablespoons at a time.

Nutrition Facts

Servings: 1

Serving Size: 1 smoothie

Cal: 217

Total Fat: 1g

Carbs: 47 g

Protein: 5g


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