30 Day Clean Eating Challenge Day 3: Breakfasts


We all should know by now that breakfast is the most important meal of the day.  It literally means to break the fast.  Your body needs, absolutely requires food within 30-45 minutes of waking.  And seriously with the excuse “I can’t eat first thing in the morning…it makes me sick”.  Get over it and get something in your tummy!  Even if its green tea and a banana, or toast…or one of these fabulous treats below ( I personally cannot wait to try the brownie waffles!!)

I have collected a few clean breakfasts to get us started.  I have not tried most of these yet, but the first one I have made several times.  It is adapted from the Biggest Loser, 6 Weeks to a Healthier You cookbook.  The rest are from The Gracious Pantry.

Egg white muffins

Egg whites
Chopped veggies (Your choice, exp: grated carrots, peppers, zucchini, red onion, broccoli…)
Ground turkey (browned) optional

Spray a muffin tin with olive oil and fill each cup 2/3 full with egg whites.  Then add the chopped veggies and ground turkey.  Bake at 325 for 15-20 minutes or until the egg whites are firm.  You can have 2-3 per serving depending on your caloric intake.

 Clean Eating Banana Bread Oatmeal

(Makes 2 servings)
Ingredients
1 cup dry oats (any type)
1 tsp. vanilla extract
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1 tbsp. honey, or to taste
1 very ripe banana or 2 yellow bananas
Milk (I used almond milk)

Begin cooking oats to package directions using milk instead of water. (Use the same amount of milk that the package calls for in water).  To the cooking oats add the cinnamon, nutmeg, and vanilla extract.  When the oats are done, mash the banana into the oats and stir in the honey.

Note: The spices here are based on using quick oats. They are a mild flavor reminiscent of traditional banana bread. If you prefer a stronger flavor or find that using a thicker oat such as rolled oats or steel-cut oats don’t end up with much flavor, feel free to double up on the banana, spices and honey. You can stir them in at the end to intensify the flavor.

Source

 Clean Eating Carrot Cake Oatmeal

(Makes 4 servings)
Ingredients
2/3 cup steel-cut oats (dry)
1-2/3 cups milk of choice (if cooking in a rice cooker) or 2 cups (if cooking in a pot)
1/2 cup shredded carrots
1 tsp. vanilla extract
1 tsp. ground cinnamon
1/2 tsp. nutmeg
Toppings:
  • Chopped walnuts or pecans
  • Toasted, sweetened coconut flakes
  • Raisins

RICE COOKER DIRECTIONS

 Place all ingredients, except topping, in rice cooker; stir gently to combine.  Close the cover, set on Porridge cycle (if you have that).  When it’s done, top your portion with toppings of choice.

STOVE TOP DIRECTIONS

 Bring milk, vanilla extract, carrots, nutmeg and cinnamon to a boil.  Add oats.

Source

 Clean Eating Quinoa Pancakes

(Makes 4 pancakes)
Ingredients
1-1/2 cup cooked quinoa
2 whole eggs
2 egg whites
Topping Suggestions
  • Fruit
  • Honey
  • Maple syrup
  • Parmesan cheese
  • Avocados 

In a large mixing bowl, combine the cooked quinoa, eggs and egg whites. Whisk until smooth and creamy.  Mist a non-stick pan with oil and cook as you would any pancake. Do NOT cook these on high heat. The outsides will burn and the insides will still be raw. Use medium heat and cook for a little longer until golden brown. Top with any clean topping such as fruit, honey or maple syrup.

NOTE: Do not cook these on high heat. Lower the heat and cook them for longer otherwise you’ll end up with a pancake that is burnt on the outside and raw on the inside.

Nutritional Content
1 serving = 1/4 of batter, cooked.
Calories: 113
Total Fat: 3 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 53 mg
Sodium: 63 mg
Carbohydrates: 15 gm
Dietary fiber: 2 gm
Sugars: 0 gm
Protein: 7 gm
Estimated Glycemic Load: 7

Source

 Clean Eating Protein Pancakes

Adapted from BodyBuilding.com
(Makes about 7 pancakes)
Ingredients
12 egg whites
1 cup quick oats
1/2 tsp. olive oil (from an oil sprayer)
OPTIONAL SEASONINGS
  • Ooey-Gooey:1 tbsp. clean peanut butter
  • Savory:1/2 tsp. onion powder & 1/2 tsp. garlic powder
  • Sweet: 1 tsp. cinnamon & Top with maple syrup

Stir both ingredients together in a mixing bowl.  Spray a non-stick pan (yes, it has to be non-stick) with about 1/4 tsp. olive oil. It’s not much at all. Just a very light mist.  Ladle 3 pancakes onto your pan and cook like a regular pancake. Each pancake should be approximately 1 scant ladle full. Depending on the size of your ladle, you should get about 7 pancakes out of it.  Spray with the last half of the oil, and ladle on your last 3 pancakes.

Nutritional Content
1 serving = 1 pancake
Calories: 84
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 110 mg
Carbohydrates: 10 gm
Dietary fiber: 1 gm
Sugars: 1 gm
Protein: 9 gm
Estimated Glycemic Load: 6

Source

 Clean Eating Whole Wheat Pancakes

(The amount of pancakes made varies greatly based on their size)
Ingredients
2 cups whole wheat flour
2 cups unsweetened soy milk
1 whole egg
3 egg whites
1/2 cup low-fat or non fat milk
1 tsp. vanilla (omit if you will be making extra for pancake soup)
1 tbsp. olive oil

 Mix all ingredients in a large mixing bowl.  Ladle the batter on to a non stick pan without any oil. Keep the heat at medium to medium high. Using high heat will burn the pancakes before they are cooked through.  Cook until they are cooked through and serve, topped with your favorite toppings. Cottage cheese is a great addition for protein.

Source 

Clean Eating Brownie Waffles

(Makes approximately 14 waffles)
Ingredients
1 1/2 cups whole wheat pastry flour
1/2 cup cocoa powder
1 tbsp. baking powder
1 tsp. cinnamon
1/4 tsp. salt
1/4 cup wheat germ (I used raw wheat germ, but any kind will work)
1 3/4 cups unsweetened soy milk (you can also use non-fat or low-fat milk)
2 ripe bananas
2 whole eggs
2 tbsp. safflower or canola oil
1 tsp. vanilla extract
3 tbsp. honey

 Place a flour sifter in a large mixing bowl, and place all your dry ingredients, except for the wheat germ, into the sifter and sift.  Add your wheat germ to the bowl and blend well with a whisk. (You could put your wheat germ in the sifter like I did, but you’ll find out quickly that it doesn’t sift well.) In a separate bowl, mix all your wet ingredients. I used a hand blender to blend everything into a smooth liquid.  Pour your wet ingredients into your dry ingredients, and blend with a whisk. Don’t over mix, but do get out any clumps you see.  Pour a little in at a time. Use a spatula to help it spread. You don’t want to go to heavy, or you’ll end up like me with batter oozing out the sides. Less is more here. Trust me.

Topping Ideas:
  • Mix fruit sweetened yogurt with a non-fat cottage cheese and pour over your waffles (I did this, and MAN was it good!)
  • Honey and a bit of Greek yogurt
  • Honey and nuts (any nuts would work great on these)
Nutritional Content
1 serving = 1 waffle
Calories: 126
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 30 gm
Sodium: 159 mg
Carbohydrates: 21 gm
Dietary fiber: 4 gm
Sugars: 6 gm
Protein: 5 gm
Estimated Glycemic Load: 9
 

Source

 Clean Eating French Toast

Ingredients
1/2 cup egg whites
1/2 cup non fat milk OR unsweetened almond milk, OR unsweetened soy milk
1 tsp cinnamon
1 tsp. vanilla
Whole wheat/grain bread (No sugar added)
Maple syrup to taste

Combine your egg whites, milk, cinnamon and vanilla in a bowl. Whisk until well blended. Soak your bread in the mixture until it’s partially saturated (Don’t let it get too soggy or it will be a drag to get it out of the bowl)  “Fry” on a non-stick pan without any oil. Keep the heat low to medium low so it doesn’t burn. Cook a bit longer than you would regular french toast to be sure the egg gets cooked at the lower temperature.  Plate your food and top with your favorite French toast toppings!

Source

Clean Eating Quick & Easy Fruit Pizza

(Makes 1 pizza)
Ingredients
1 clean, whole grain pita bread (you can buy it or make your own)
2 tbsp. peanut butter
3-4 large strawberries, sliced
1/4 cup chopped, fresh mango
2 tsp. dried coconut, unsweetened
1 sprinkle cinnamon
 

Spread the peanut butter over the pita evenly.  Layer on the fruit and then sprinkle the coconut and cinnamon over the top. Easy!

Source

Clean Eating Banana Wrap

(Makes 2 servings)
Ingredients
1 large whole wheat tortilla
1/4 cup nut butter
1 banana
Optional Toppings:
  • Chia seeds
  • Flax seeds
  • Sliced strawberries
  • Clean eating jam or jelly
  • Grain sweetened chocolate chips or carob chips

Lay your tortilla on a flat surface and spread the nut butter over it, mostly in the center, but try to spread it as much as you can. Place your peeled banana in the center. Roll up your tortilla and slice in half.

Source

Clean Eating Country Potatoes

(Makes approximately 8 servings)
Ingredients
4 medium russet potatoes
1 large, red onion, diced
1 tbsp. dried parsley
1 tbsp. garlic powder
1 tbsp. onion powder
2 tsp. marjoram (optional)
1 tbsp. Olive oil + extra if needed.

Saute the onion in olive oil until it becomes translucent. Add all other ingredients to the pan and cover with a lid, keeping the heat at medium.  Stir often, and cook until the potatoes are soft. Salt and pepper to taste.

Nutritional Content
1 serving = approximately 1/2 cup
Calories: 112
Total Fat: 2 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 9 mg
Carbohydrates: 22 gm
Dietary fiber: 3 gm
Sugars: 3 gm
Protein: 3 gm
Estimated Glycemic Load: 10

 Source

Clean Eating Cranberry Oat Bran Muffins

(Makes 15 muffins)Ingredients
1 cup whole wheat pastry flour
1 cup oat bran
2 tsp. baking powder
1 egg
1/2 cup honey (for sweet muffins) or 1/4 (for not-so-sweet muffins)
3/4 cup unsweetened almond milk
1/4 cup unsweetened apple sauce (use 1/2 cup if you used 1/4 cup honey)
1 cup fruit juice sweetened cranberries (I get mine at Whole Foods)

In a medium mixing bowl, whisk together the flour, oat bran, baking powder and cranberries.  In a large mixing bowl, whisk together the egg, honey, almond milk and apple sauce.  Whisk the flour mixture in to the wet mixture and blend well.  Spoon batter in to standard sized cupcake papers until the batter is approximately 1/4 inch from the top of the papers.  Bake at 350F. for approximately 20-30 minutes or until they just start to turn golden brown.  Allow to cool and serve.

Nutritional Content
1 serving = 1 bran muffin
Data figured using 1/4 cup honey and 1/2 cup apple sauce.
Calories: 95
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 14 mg
Sodium: 79 mg
Carbohydrates: 22 gm
Dietary fiber: 3 gm
Sugars: 11 gm
Protein: 3 gm
Estimated Glycemic Load: 10
 

Well, that is a good start anyway!!  I also just got a new Eat-Clean diet book bt Tosca Reno, clean-eating guru and all-around genius.  So I will be reading over that the next few days and will add more recipes as I find good ones so be sure to check back on this post for more!  Also, look for a post later this week on Clean-Eating resources if you are just getting started like me!

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