Weekly Challenge: Eat Healthy Breakfast For A Week

Sunday

Quinoa Porridge

INGREDIENTS:

1/2 cup quinoa 1/4 teaspoon ground cinnamon 1 1/2 cups almond milk 1/2 cup water

2 tablespoons brown sugar 1 teaspoon vanilla extract (optional) 1 pinch salt

DIRECTIONS:

1.

Heat a saucepan over medium heat and measure in the quinoa. Season with cinnamon and cook until toasted, stirring frequently, about 3 minutes. Pour in the almond milk, water and vanilla and stir in the brown sugar and salt. Bring to a boil, then cook over low heat until the porridge is thick and grains are tender, about 25 minutes. Add more water if needed if the liquid has dried up before it finishes cooking. Stir occasionally, especially at the end, to prevent burning.

Monday

Grilled Peanut Butter and Banana Sandwich

INGREDIENTS:

cooking spray 2 tablespoons peanut butter

2 slices whole wheat bread 1 banana, sliced

DIRECTIONS:

1.

Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.

Tuesday

Egg White Omlet 

INGREDIENTS:

cooking spray 2 tablespoons chopped onion 2 tablespoons chopped green bell pepper 2 tablespoons chopped mushrooms

salt and ground black pepper to taste 1 (32 ounce) container refrigerated pasteurized egg white substitute (such as Egg Beaters Whites®)

DIRECTIONS:

1.	Spray a 9x5-inch glass or microwave-safe loaf pan with cooking spray; sprinkle the onion, green bell pepper, and mushrooms into the pan, and toss lightly with a fork just to mix. Season with salt and black pepper, and pour in the egg whites.
2.	Cook in a microwave oven on High setting for 3 minutes. Remove and stir the cooked egg white from the side of the pan into the rest of the ingredients; cook for 3 more minutes on High. If the omelet is still a little runny on top, slice it into chunks and turn them over in the loaf pan; microwave for 30 more seconds on High. Adjust salt and pepper, and serve.

Wednesday

Breakfast Smoothie

INGREDIENTS:

2 cups pineapple juice 2 bananas 2 cups vanilla yogurt

1 cup strawberries, hulled 1/4 cup wheat germ 1 teaspoon vanilla extract

DIRECTIONS:

1.	In a blender combine pineapple juice, bananas yogurt, strawberries, wheat germ and vanilla extract. Blend until smooth.

Thursday

Baked Apples

INGREDIENTS:

6 apples - peeled, cored and sliced 1/2 cup white sugar 3 tablespoons all-purpose flour 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg

1/4 teaspoon ground cloves 1/2 cup raisins 1/2 cup chopped walnuts 1/2 cup whole milk

DIRECTIONS:

1.	Preheat oven to 350 degrees F (175 degrees C). Grease a 2 quart casserole dish, or coat with non-stick cooking spray.
2.	Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture.
3.	Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly. Allow to cool slightly before serving.

Friday

Banana Blueberry Muffins

INGREDIENTS:

2 cups whole wheat flour 1/3 cup brown sugar 1/2 teaspoon ground cinnamon 2 teaspoons baking powder 1 teaspoon baking soda

1 1/2 cups mashed bananas 4 egg whites 1 teaspoon vanilla extract 1 cup fresh blueberries

DIRECTIONS:

1.	Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 12 cup muffin pan.
2.	In a large bowl, mix the whole wheat flour, brown sugar, cinnamon, baking powder, and baking soda. In a separate bowl, mix the bananas, egg whites, and vanilla extract.
3.	Mix the banana mixture into the flour mixture until smooth. Fold in the blueberries. Spoon the batter into the prepared muffin pan.

Saturday

Pumpkin Oatmeal

INGREDIENTS:

1 cup quick-cooking rolled oats 3/4 cup milk, or as needed 1/2 cup canned pumpkin puree

1/4 teaspoon pumpkin pie spice 1 teaspoon cinnamon sugar

DIRECTIONS:

1.	Mix together oats and milk in a microwave-safe bowl. Cook on high for 1 to 2 minutes, stirring once. Add more milk or oats to achieve the desired consistency, and cook for another 30 seconds. Stir in pumpkin puree, pumpkin pie spice, and cinnamon sugar. Heat through, and serve.