Breakfast Recipes

Avocado Egg Boat

Ingredients

• 1/2 avocado, pitted*
• 1 large egg
• 1 slice whole-wheat toast
• 1/2 cup raspberries

Instructions

1. Cut a sliver off the side of the avocado so it can lie flat in a pan. Crack egg into the hole, cover, and cook over low heat for 2 minutes. Serve with toast and berries. 

* Avocado eaters weigh 7.5 pounds less, on average, than those who skip the superfood, per a recent study. 

Total: 330 calories

Favorite Pancakes

Apple Pancakes

Buckwheat Griddle Cakes

FAVORITE PANCAKES

Ingredients

• 1 1/4 cups sifted all-purpose flour
• 3 teaspoons baking powder
• 1 tablespoon sugar
• 1/2 teaspoon salt
• 1 beaten egg
• 1 cup milk*
• 2 tablespoons salad oil

Instructions

1. Sift together dry ingredients. Combine egg, milk, and salad oil; add to dry ingredients, stirring just till moistened. Bake on hot griddle. Makes about 12 dollar-size, or eight 4-inch pancakes.

*For thinner pancakes, add 2 tablespoons milk to batter. 

Blueberry Pancakes: When undersides of pancakes are nicely browned, sprinkle about 2 tablespoons drained blueberries over each cake. Turn, brown other side. 

Buttermilk Pancakes: Substitute buttermilk or sour milk for sweet milk. Add 1/2 teaspoon soda and reduce baking powder for 2 teaspoons. Bake on hot griddle. 

Feather Pancakes: Reduce flour to 1 cup. Increase baking powder and sugar to 2 tablespoons each. Add dry ingredients to liquid; beat smooth. Bake on hot griddle.

APPLE PANCAKES

Ingredients

• 2 cups sifted all-purpose flour
• 2 tablespoons sugar
• 4 teaspoons baking powder
• 1 teaspoon salt
• 2 well-beaten egg yolks
• 2 cups milk
• 2 tablespoons butter, melted
• 1 cup finely chopped apple
• 2 stiffly beaten egg whites

Instructions

1. Sift together dry ingredients. Combine egg yolks and milk. Pour into dry ingredients; stir well. Stir in butter and apple. Fold in egg whites. Let batter stand a few minutes. 
2. Bake on hot griddle using 1/3 cup batter for each. (Use a spatula to spread batter evenly.) Dot with butter; sprinkle with confectioners' sugar; roll up. Makes 12. 

BUCKWHEAT GRIDDLE CAKES

Ingredients

• 2 2/3 cups sifted all-purpose flour
• 1 1/3 cups stirred buckwheat flour
• 1 teaspoon salt
• 1 package active dry yeast
• 2 1/2 cups warm water
• 3 tablespoons brown sugar
• 3/4 teaspoon soda
• 2 tablespoons salad oil

Instructions

1. Combine flours and salt. Soften yeast in warm water; stir in 1 tablespoon brown sugar. Stir into dry ingredients. Mix well. Cover; let stand overnight at room temperature (bowl must not be over 1/2 full). The next morning stir batter; add remaining sugar, soda, and oil;  mix well. Refrigerate 1 cup batter for starter (keeps several weeks). Bake remaining batter on hot, lightly greased griddle. Makes 16 large pancakes. 
2. To use starter, place starter in large bowl; add 2 1/4 cups warm water, 2 1/4 cups sifted all-purpose flour, and 1 1/4 cups buckwheat flour. Stir till smooth. Cover; let stand overnight as before. The next morning, stir batter. Add 2 tablespoons brown sugar, 3/4 teaspoon soda, and 2 tablespoons salad oil. Again reserve 1 cup batter for starter. Bake remaining batter as above.

True Blue Cornbread Muffins 

MAKES 12 MUFFINS | 30 MINUTES OR FEWER

Buttermilk helps bring out the blue color of the cornmeal in these hearty breakfast muffins. Stored at room temperature in an airtight container, they'll keep for up to two days. 

Ingredients

• 1 cup blue cornmeal
• 1 cup all-purpose flour
• 1/4 cup sugar
• 1 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/2 tsp. salt
• 1 large egg
• 1/4 cup vegetable oil
• 1 cup low-fat buttermilk
• 1 cup fresh or frozen corn kernels, divided

Instructions

1. Preheat oven to 425°F. Coat 12-cup muffin pan with cooking spray. 
2. Combine cornmeal, flour, sugar, baking powder, baking soda, and salt in bowl. 
3. Whisk together egg and oil in separate bowl, then whisk in buttermilk. Stir buttermilk mixture into cornmeal mixture until just combined. Fold in 3/4 cup corn kernels.
4. Scoop batter into prepared muffin cups. Sprinkle muffins with remaining 1/4 cup corn kernels. Bake 20 minutes, or until brown around edges and toothpick inserted into muffin centers comes out clean. Serve warm.

PER MUFFIN: 157 cal; 4 g prot; 6 g total fat (<1 g sat fat); 23 g carb; 16 mg chol; 224 mg sod; 2 g fiber; 6 g sugars

Buckwheat, Poppy Seed and Blueberry Muffins

                                                         

YIELD: 12 MUFFINS (1/3 CUP MUFFIN TINS)

Ingredients

• 180 grams (1 1/4 cups) buckwheat flour
• 100 grams (3/4 cup) gluten-free all-purpose flour mix or gluten-free whole grain mix
• 10 grams (2 teaspoons) baking powder
• 5 grams (1 teaspoon) baking soda
• 3.5 grams (1/2 rounded teaspoon) salt
• 2 eggs
• 125 grams (1/3 cup) honey
• 360 grams (1 1/2 cups) buttermilk
• 75 grams (1/3 cup) canola or grape seed oil
• 5 grams (1 teaspoon) vanilla extract
• 170 grams (6 ounces/1 cup) bueberries
• 10 grams (1 tablespoon) poppy seeds (more to taste)

Instructions

1. Preheat the oven to 375 degrees with the rack adjusted to the middle. Oil or butter muffin tins. Sift together the flours, baking powder, baking soda and salt into a medium bowl. Add any grainy bits remaining in the sifter to the bowl. 
2. In a separate bowl beat together the eggs, honey, buttermilk, oil and vanilla extract. Whisk in the dry ingredients and mix until well combined. Do not beat for too long; a few lumps are fine but make sure there is no flour at the bottom of the bowl. Fold in the blueberries and poppy seeds. 
3. Using a spoon or ice cream scoop, fill muffin cups to the top. Bake for 25 to 30 minutes, until lightly browned and well risen. Remove from the oven and cool in the tins, or if the muffins comes out easily, on a rack. 

Advance preparation: These keep for a couple of days out of the fridge, a few more days in the fridge, and a few months in the freezer. 

Nutritional information per muffin: 206 calories; 8 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 5 grams monounsaturated fat; 32 milligrams cholesterol; 30 grams carbohydrates; 2 grams dietary fiber; 356 milligrams sodium, 5 grams protein (Based on a gluten-free flour mix of 98 grams rice flour and 42 grams of a mix of cornstarch and potato starch.)

MARTHA ROSE SHULMAN

Find all Recipes for Health at nytimes.com/recipesforhealth

Chia Oatmeal

Ingredients

• 1 cup organic rolled oats
• 2 cups water
• 2 tbsp. Nutiva Organic Chia Seed
• 2 tbsp. maple syrup
• salt to taste

Optional toppings: 

• 1/2 apple, chopped
• 1/2 banana, sliced
• 1/4 cup blueberries
• 2 tbsp. sunflower seeds
• 2 tbsp. chopped almonds

Instructions

1. Boil 2 cups water and stir in rolled oats. 
2. Reduce heat and let simmer for 15 minutes. 
3. Stir in Nutiva Organic Chia Seeds. 
4. Add salt and maple syrup to taste. 

Add optional toppings to your desire (nuts and seeds add a wonderful crunch and berries or bananas are nice to vary the flavors). Enjoy! 

Yummy Banana Oat Bars

Ingredients

• 2 cups quick-cooking rolled oats (not instant)
• 1/2 cup unsweetened shredded coconut
• 1/2 cup raisins or chopped dates
• 1/4 cup chopped walnuts
• 2 large ripe bananas, mashed
• 3/4 cup finely chopped apple
• 2 tablespoons ground flax seeds

Instructions

1. Preheat oven to 350 degrees F. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.

Grain Free Breakfast Meal

SERVES: 1-2

Ingredients

• 1 cup light coconut milk
• 2 Tbsp. RAW Organics Organic Golden Flaxseed + RAW Organic Antioxidant Fruit
• 1 1/2 Tbsp. raw honey (or use maple syrup to make it vegan)
• 1/4 tsp. vanilla
• 1 Tbsp. RAW Organics Chia seeds
• 1/4 cup chopped walnuts
• 1/2 cup fresh berries

Instructions

1. Blend together coconut milk, honey, vanilla and RAW Organics™ Organic Golden Flaxseed + RAW Organic Antioxidant Fruit. Stir in RAW Organics™ Chia Seeds and place mixture into a container and refrigerate overnight (or 8 hours). In the morning, it will have thickened. Stir in mixed berries and walnuts and enjoy! Lasts 2 days refrigerated. 

Enjoy the texture of oatmeal but looking to cut down on carbs? You'll love this low carb breakfast that is loaded with essential fatty acids, antioxidants, and wondrous flavor! 

Recipe Courtesy of Gwen Marzano

Certified RAW Vegan Chef

Regional Educator, Garden of Life®

Nantucket Morning Glory Muffins

Ingredients

• 2-1/4 CUPS ALL-PURPOSE FLOUR
• 1 TBSP-GROUND CINNAMON
• 2 TSP-BAKING SODA
• 1/2 TSP-SALT
• 1-1/4 C-SUGAR
• 1/2 C-SHREDDED COCONUT
• 1/2 C-RAISINS
• 2 C-GRATED CARROTS (3-4 LOOSELY PACKED)
• 1 APPLE-SHREDDED
• 1 C-CANNED CRUSHED PINEAPPLE (DRAINED)
• 1/2 C-CHOPPED PECANS OR WALNUTS
• 3 LARGE EGGS
• 1 C-VEGETABLE OIL
• 1 TSP-VANILLA EXTRACT
• Package of Foil Muffin Baking Cups

Instructions

1. Preheat oven to 350 F. Grease a 12 cup muffin tin or line the cups with foil baking cups (my preference). 
2. Sift together the flour, cinnamon, baking soda, and salt into a large bowl. Stir in the sugar. Add the coconut, raisins, carrots, apple, pineapple, and chopped nuts. Mix well. 
3. In a separate bowl whisk the eggs with the vegetable oil and vanilla, then pour into the bowl with the other ingredients. Stir well. 
4. Fill each muffin cup to the brim. Bake for 35 minutes or until a toothpick inserted in the center of the muffin comes out clean. Cool the muffins in the pan for 10 minutes and turn out onto a rack to finish cooling. Eat immediately-or better yet, wait 24 hours!

Makes 1 Dozen

Pecan-Molasses Pancakes

Ingredients

• 1 egg 
• 1 1/4 c. buttermilk
• 1 T. molasses
• 1/4 c. melted shortening
• 1 c. unsifted flour
• 1/2 tsp. salt
• 2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/2 c. yellow cornmeal
• 1/2 c. chopped pecans

Instructions

1. To lightly beaten egg, add in order: buttermilk, molasses, and melted shortening. Stir vigorously. Then add with gentle stirring: flour, salt, baking soda, baking powder, and yellow cornmeal, and the chopped pecans. Stir until just blended. Bake on a lightly greased griddle until nicely browned. Turn only once. Yield 8 to 10 pancakes. 

Maria Cosentino

Chai Steel-Cut Oats and Chia

SERVES 4

Ingredients

• 1 cup steel-cut oats
• 1 cup hemp milk or nondairy milk of your choice
• 2 Tbs. chia seeds
• 1/4 tsp. vanilla extract
• 1/4 tsp. ground cardamom
• 1/4 tsp. ground ginger or 1 Tbs. crystallized ginger
• 1/4 tsp. ground cinnamon
• 1 pinch nutmeg
• 1 pinch ground black pepper
• 1 Tbs. maple syrup, optional
• 1 Tbs. shredded coconut, optional
• 1 Tbs. chopped pistachios, optional

Instructions

1. Combine first 10 ingredients in glass jar with lid. Stir; close lid. Refrigerate overnight. 
2. Open lid, stir, and sprinkle with coconut and pistachios, if using. 

PER 1/2-CUP SERVING: 200 cal; 8 g prot; 5 g total fat (1 g sat fat); 35 g carb; 0 mg chol; 31(?) mg sod; 7 g fiber; 4 sugars

Pear and Cranberry Stuffed French Toast

SERVES: 4

PREP TIME: 15 minutes

COOK TIME: 10 minutes

Ingredients

SPICED PEAR FILLING

• 1 large Bartlett pear, thinly sliced
• 1/3 cup dried cranberries
• 1 tablespoon maple syrup
• 1/2 teaspoon pumpkin pie spice

FRENCH TOAST

• 2 eggs
• 1/3 cup unsweetened almond milk
• 1 tablespoon maple syrup, plus more to top if desired
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon pumpkin spice
• 8 slices whole-grain bread
• 1 1/2 tablespoons mascarpone cheese
• 1 teaspoon unsalted butter
• powdered sugar (optional)

Instructions

1. To make the spiced pear ???, combine pear slices, dried cranberries, maple syrup, and pumpkin pie spice in a medium bowl. Toss ??? and let sit for 10 minutes. 
2. Meanwhile, in another medium bowl, combine eggs, almond milk, 1 tablespoon maple syrup, cinnamon, and pumpkin pie spice. Whisk until well combined. 
3. Coat 4 slices of bread with a layer of mascarpone. Dip each into the egg mixture coating both sides. Place on a work surface, mascarpone-side up, and top each with 1/4 of the pear-cranberry filling. Dip the remaining bread into the egg mixture, coating both sides, and top each prepared base to make a sandwich. 
4. Heat a skillet over medium-high and add butter. Once melted, place sandwiches in pan, cook 2 to 3 minutes or until bottom is golden, flip and cook for 2 to 3 minutes more until other side is golden and sandwich is cooked through. Remove from pan and slice each diagonally. Serve with powdered sugar and additional maple syrup if desired. 

Nutrition Score per serving 388 calories, 11g fat (4g saturated), 62g carbs, 14g protein, 5g fiber, 458mg sodium, 185mg calcium, 4mg iron

Yummy Banana Oat Bars

Ingredients

• 2 cups quick-cooking rolled oats (not instant)
• 1/2 cup unsweetened shredded coconut
• 1/2 cup raisins or chopped dates
• 1/4 cup chopped walnuts
• 2 large ripe bananas, mashed
• 3/4 cup finely chopped apple
• 2 tablespoons ground flax seeds

Instructions

1. Preheat over to 350 degrees F. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.

Banana Flapjacks

Ingredients

• 3/4 cup whole wheat pastry flour
• 1 tsp non-aluminum baking powder (such as Rumford)
• 1/3 cup mashed, ripe banana (1 small) 
• 1/2 cup low-fat, non-dairy milk
• 1 tsp vanilla extract

Instructions

1. Place the flour and baking powder in a mixing bowl, and stir them together. 
2. Place the banana in a separate medium mixing bowl, and mash it well. Measure out 1/3 cup, set any remaining banana aside, and return the 1/3 cup to the bowl. Stir in the milk and vanilla extract. 
3. Pour the banana mixture into the dry ingredients, and stir together until well combined. 
4. Mist a large skillet with cooking spray, and place it over medium-high heat. Spoon in the batter using 2 level tablespoonfuls for each pancake. 
5. You will need to cook the pancakes in several batches depending on the size of your skillet. Cook the pancakes until the bottoms are brown, adjusting the heat as necessary. Loosen the pancakes, and turn them over using a metal spatula. Cook the second side briefly, just until golden.

Buckwheat Corncakes

Makes 16 3-inch pancakes

The mellow flavor of buckwheat combines with the cornmeal to make a light, delicious pancake. Serve these satisfying pancakes with fruit preserves, applesauce, or maple syrup. 

Ingredients

• 1/2 cup buckwheat flour
• 1/2 cup cornmeal
• 1/2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 ripe banana
• 1 1/2 tablespoons maple syrup
• 1 tablespoon vinegar
• 1-1 1/4 cups soy- or rice milk
• Fresh fruit, fruit preserves, syrup for serving

Instructions

1. Stir the buckwheat flour, cornmeal, baking powder, and baking soda together in a mixing bowl. In a separate bowl mash the banana and mix it with the maple syrup, vinegar, and 1 cup of milk. Combine the liquid and dry ingredients and stir just enough to remove any lumps. The batter should be pourable; if it seems too thick, add the remaining milk. Prehea a non-stick skillet or griddle and mist it lightly with a vegetable oil spray. Pour small amounts of the batter onto the heated surface and cook until the tops bubble. Turn with a spatula and cook the second side until golden brown. (Stir the batter each time before pouring.) Serve immediately. 

Whole Grain and Pumpkin Seed Granola

Makes about 5 cups, enough for 10 servings

Ingredients

• 1/2 cup pitted dates
• 2 tablespoons flaxseed meal
• 2 cups old-fashioned rolled oats
• 1/2 cup sliced almonds
• 1/2 cup raw shelled pumpkin seeds (pepitas)
• 1/4 cup millet
• 1 tablespoon sesame seeds
• 2 teaspoons ground cinnamon
• 1 teaspoon ground ginger
• 1/2 cup raisins, dried cherries, chopped dates or other dried fruit (optional)

Instructions

1. Preheat the oven to 325°F. 
2. Combine dates with 1/2 cup warm water and let sit 10 minutes. Transfer dates and soaking liquid to a food processor and process until they form a thick paste.
3. Combine flaxseed meal with 6 tablespoons warm water. Whisk together, and let sit 5 minutes, until thickened. 
4. In a large bowl, combine oats, almonds, pumpkin seeds, millet, sesame seeds, cinnamon and ginger. Pour date paste mixture and flaxseed mixture over oat mixture. Mix well, stirring until evenly coated. Spread on a baking sheet and bake until golden brown and crunchy, about 40 minutes, stirring a couple of times during the baking process. Let cool before stirring in raisins. Store in an air-tight container for up to 5 days, or keep in the freezer for longer storage. 

NUTRITION

Per serving (about 1/2 cup): 200 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 24g total carbohydrate (4g dietary fiber, 6g sugar), 7g protein

Dairy free, Low sodium, Vegan

Special diet notes are included, but always check product labels for changes.