Banana-Oat Pancakes
Ingredients:
- 2 ripe bananas, mashed
- 1 cup rolled oats
- 2 eggs
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- Fresh berries (optional)
- Greek yogurt (optional)
Directions:
- Blend the rolled oats in a blender until it turns into a fine powder.
- In a mixing bowl, combine mashed bananas, blended oats, eggs, vanilla, and cinnamon.
- Heat a non-stick skillet over medium heat.
- Pour 1/4 cup of batter for each pancake. Cook until bubbles appear on the surface, then flip and cook until browned on the other side.
- Serve with fresh berries and a dollop of Greek yogurt if desired.
- Add 0.5 tsp of baking powder for a fluffier less dense / leavened product. This will add a small amount of sodium to the dish however.
Veggie-Packed Omelette
Ingredients:
- 3 egg whites
- Handful of fresh spinach
- 1/4 bell pepper, diced
- 1/4 onion, diced
- 1 small tomato, diced
- Fresh herbs (like parsley or chives), finely chopped
- Freshly ground black pepper
Directions:
- Whisk the egg whites in a bowl and set aside.
- In a non-stick skillet over medium heat, sauté the onions, bell pepper, and tomatoes until softened.
- Add the spinach and cook until wilted.
- Pour the egg whites over the veggies and let cook until mostly set.
- Flip the omelette to cook the other side.
- Season with freshly ground black pepper and garnish with fresh herbs. Serve hot.
Chia Seed Pudding
Ingredients:
- 3 tablespoons chia seeds
- 1 cup unsweetened almond milk (or any milk of choice)
- 1/2 teaspoon vanilla extract
- 1 tablespoon honey or maple syrup (optional)
- Fresh fruit (like berries or sliced mango)
Directions:
- In a bowl, combine chia seeds, milk, vanilla extract, and sweetener if using.
- Mix well and refrigerate overnight.
- Before serving, give it a good stir. If it's too thick, add a little more milk until desired consistency is achieved.
- Top with fresh fruit.
Overnight Muesli
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk (or any milk of choice)
- 1/2 apple, grated
- 1 tablespoon raisins or dried currants
- 1 tablespoon nuts (like almonds or walnuts), chopped
- Fresh berries for topping
Directions:
- In a jar or bowl, combine the rolled oats, milk, grated apple, raisins, and nuts.
- Cover and refrigerate overnight.
- In the morning, give it a stir and top with fresh berries.
Avocado Toast with Cherry Tomatoes
Ingredients:
- 1 slice of whole-grain bread, toasted
- 1/2 ripe avocado
- 5-6 cherry tomatoes, halved
- 1 teaspoon lemon juice
- Fresh basil leaves for garnish
- Crushed red pepper flakes (optional)
Directions:
- Mash the avocado with a fork and spread it onto the toasted bread.
- Sprinkle with lemon juice.
- Top with halved cherry tomatoes.
- Garnish with fresh basil leaves and, if you like a little kick, sprinkle with crushed red pepper flakes.
Spinach and Mushroom Frittata
Ingredients:
- 4 large eggs
- 1/4 cup skim milk
- 1/2 cup chopped fresh spinach
- 1/2 cup diced mushrooms
- 1 clove garlic, minced
- 1/4 cup diced onions
- 1/4 cup grated low-fat cheese (like feta or mozzarella)
- Olive oil
- Freshly ground black pepper, to taste
Directions:
- Preheat oven to 375°F (190°C).
- In a bowl, whisk together eggs, milk, and black pepper.
- In an oven-safe skillet, heat olive oil over medium heat. Sauté onions, garlic, mushrooms, and spinach until tender.
- Pour the egg mixture over the veggies. Sprinkle with cheese.
- Transfer skillet to oven and bake for 20-25 minutes or until set.
Nutty Banana Wrap
Ingredients:
- 1 whole grain tortilla
- 1 tablespoon almond or peanut butter
- 1 banana, sliced
- 1 teaspoon chia seeds
- 1 teaspoon honey (optional)
Directions:
- Spread almond or peanut butter on tortilla.
- Place banana slices on top.
- Sprinkle with chia seeds and drizzle with honey if desired.
- Roll the tortilla, slice in half, and serve.