Protein and Veggie Scramble Three Ways
Eggs or tofu, tomatoes and spinach. These are very basic ingredients which, with a few tricks, can be taken to the next level. Below are three very different flavor profiles that are easy to create in ten minutes or less.
Learning Objectives
Learn how to level up and change the flavor profile of a three-ingredient breakfast.
Level Ups (Optional)
For Mexican flavors: Add into the tomatoes ½ tsp cumin powder and ¼ tsp coriander powder. Top with salsa, sliced avocado, thinly sliced jalapenos, 1 thinly sliced green onion, 2 Tbsp chopped cilantro and 1 Tbsp pumpkin seeds/pepitas.
For Italian flavors: Add into the tomatoes ½ tsp dried Italian seasoning, ¼ cup slice mushrooms and either ½ tsp finely chopped garlic or ¼ tsp garlic powder. Add an additional handful of spinach and sauté. Top with 1 heaping tablespoon of prepared pesto, thinly sliced basil leave.
For Indian flavors: Add into the tomatoes ½ tsp garam masala spice, 1 tsp each grated ginger root and garlic and ¼ cup sliced red onions. Top with 1 Tbsp each of chopped mint and cilantro and tzatziki sauce.
Coconut Chia Hot Cereal
Packed with nutrition and flavor, this quinoa breakfast cereal will give you a boost to start your day. Chia seeds provide antioxidants, fiber, Omega-3, protein and also lend a fun texture to this breakfast cereal that is reminiscent of tapioca. Quinoa, a complete protein, gives this cereal another fiber boost that will help you stay full all morning, while supporting gut health. The dried fruit and nut toppings add great texture and flavor, but make sure to add these toppings right before eating to avoid them becoming soggy. Enjoy this creamy breakfast dish cold or quickly heat it in the microwave.
Learning Objectives
Learn how to meal prep breakfast for a nutritious, ready-to-go meal on busy mornings, and kids will love it too! This recipe makes a large batch that can be made ahead of time and stored in the fridge throughout the week.
Level Ups (optional)
Add a variety of nuts, fruit and seeds or top with fresh fruit for extra fiber, vitamins, and color.
Substitutions (optional)
Any type of milk or plant based milk can be used in this recipe and the maple syrup can be substituted with honey. Flax seeds or flax seed meal could also replace the chia.
Loaded Avocado Toast
For breakfast, some prefer savory to sweet. A piece of toast topped with ripe avocado, flavored with a little lemon and topped with sprouts is both a light and nutritious meal option.
Learning Objectives
Learn how to use a healthy fat with fiber as a toast spread.
Level Ups (optional)
Load up this toast with a fried egg, thinly sliced radishes, or tomatoes. Sprinkle on some seeds, herbs and/or spices such as “Everything but the Bagel Seasoning”, sunflower seeds, smoked paprika, thinly sliced basil leaves and more.