reakfast – There are many days on which we do not have time to sit down for breakfast before leaving the house. For these days I have a few approved breakfast ideas that can be eaten on-the-go or when we get to work and school. A healthy breakfast should contain a balance of different nutrients to keep our brain and body functioning at peak capacity. I serve breakfasts with both protein and carbohydrates to give our family a good start to their day.
Here are my family’s favorite breakfast pairings for busy mornings:
- Dried Prune, Applesauce, and Almond Breakfast Loaf with Greek Yogurt
- Thumbprint Buckwheat – Oat – Cookies with Yogurt Parfait
- Spelt Bread with “Homemade Avocado – Chickpea Spread”
- Fruit-on-the-Bottom Yogurt Cups and Yogurt Parfaits with Three-Grain Breakfast Cereal, Walnuts and Dried Fruit (see ”Healthy Breakfast Choices Part 1”)
- Homemade Apple Cinnamon Pocket Tarts and Cup of Greek Yogurt (see “Healthy Breakfast Choices Part 1”)
Dried Prune, Applesauce, and Almond Breakfast Loaf
This hearty breakfast bread recipe takes a bit of time to prepare so I recommend making it on the weekend to have on hand during busy weekday mornings. It is packed with ingredients that will keep us from counting down the hours until lunch. The recipe makes two loafs – enjoy one and freeze the other to bring out for the next busy week.
Thumbprint Buckwheat – Oat – Cookies
Nutty, sweet with maple syrup and a touch of jam, these thumbprint cookies will please every family member palates alike.
These cookies are wonderfully hearty tasting – I personally feel that one or two with a cup of hot coffee or tee is a wonderful way to start your day. They are quick to mix up, easy to form and fill, and will disappear off of your cookie plate in a twinkle.
I love to leave the roasted almonds chunky because I like to bite into a decent piece of nut when eating these cookies.
Wholemeal Spelt Bread with “Homemade Avocado – Chickpea Spread”
A loaf of homemade wholemeal spelt bread is a wonderful thing. Slices have a chewy texture with a deep nutty flavor, perfect for a sandwich with “Homemade Avocado – Chickpea Spread” – a wonderful breakfast combo or afternoon snack.
Avocados – with vitamins, minerals and “good” fats, avocados are always a smart pick. Creamy, rich, and almost custard like, the avocado only tastes like a guilty pleasure. In fact, it is loaded with fiber, vitamin E and potassium, the antioxidant lutein, and monounsaturated fat – the good kind.
Knowing their nutrition benefits is one thing, but choosing the best one in the market or grocery store is another. To select the perfect avocado every time I use these 3 simple tricks.
It is hard to think of the avocado as a fruit – a berry, in fact, marked by a single large seed – partly because it is so often used in salads, sandwiches, and other savory dishes. Yet between its nutty, subtle taste and buttery, sensuous texture, the avocado distinguishes itself as one of nature’s most sublime fruits.
What they look like: Most varieties of avocado are oval- or round-shaped with thick, rough green skin. Depending on the type, avocados can range from three ounces to four pounds.
Storage tips: You may refrigerate ripe avocados until you are ready to eat them, but only for a few days. Placing an avocado in a paper bag with an apple or banana and storing it at room temperature will accelerate the ripening process if needed. Since cut and exposed avocados tend to discolor quickly, experts advise you to add cubed or sliced avocado to your dish as late as possible in the preparation process. Adding a dash of lemon or lime juice to fresh guacamole should help prevent discoloration.
How to eat them: The most popular uses for eating avocados are in guacamole and on salads, but they may also be found in other dishes such as soup. They also make great hollowed-out “bowls” for other dishes, including dips or seafood.
Health benefits: The decadent richness of avocados belies their healthful qualities. They are a good source of dietary fiber, potassium, folate, and vitamins B6 and C. While avocados do have a high fat content, it comes largely in the form of monounsaturated fat – specifically, oleic acid – which may help lower cholesterol. They are a functional food, to be sure. Yet with avocados, form and flavor tend to precede function.
Nutritional info: One cup of sliced avocado provides: 235 calories, 7 grams of fiber, 3 grams of protein, 22 grams of fat (3.5 saturated), 15 milligrams of sodium, and 0 cholesterol.
Avocado & Chickpea Spread
- 2 avocados large, ripe, peeled, pitted and diced
- 1 tbs dijon mustard or stone ground mustard
- 20 g cilantro fresh, chopped; 1/2 cup
- lime juice from one lime, Meyer lemons are great here
- 1 red onion small, chopped; optional
- 1 dash cayenne pepper and ground cumin
- fine sea salt and pepper to taste
- 400 g chickpeas cooked
- bread of your choice (I use my homemade whole spelt bread) Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.
- Rinse and drain the chickpeas.
- In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together.
- Add in Dijon or stone ground mustard, cilantro, onion (optional), and lime juice. Season with salt and pepper, to taste.
- Spread the avocado mixture on bread slice and top with your favorite sandwich toppings.
Wholemeal Spelt Sandwich Bread
- 500 g wholemeal spelt flour or white works just as well
- 35 g fresh yeast or 10-12g dried active yeast
- 20 g dried milk powder
- 15 g fine sea salt
- 40 g honey or granulated sugar
- 500 ml water
- Pre - heat oven to 180°C = 350°F.
- Dissolve the fresh yeast and honey in warm water (dried yeast can be added to the flour) and mix well with the water.
- Mix all dry ingredients together and combine with the yeast and water mixture.
- In your standing mixer, fitted with a dough hook, knead to form a soft, slightly sticky dough - about 5 min. Let the dough rise, covered, for 1 hour, or until it is puffy.
- Turn the dough out onto a lightly greased work surface and knead again for about 2 min. Form it into log - it is a very wet dough - but that is how it should be. Place it into a lightly greased loaf pan. Cover and let it rise for 45 minutes, or until the dough has crowned above the rim of the pan.
- Place in pre-heated oven for 1 hour. for 30 to 35 minutes. After one hour take out of the tin and put loaf back in for another 5 - 10 min.
- Let it cool completely on a rack before slicing.
Dried Prune, Applesauce, and Almond Breakfast Loaf
- 200 g prunes dried
- 150 ml water boiling
- 3 eggs
- 200 g applesauce unsweetened
- 100 g greek yogurt plain
- 55 g vegetable oil
- 1 tsp vanilla extract
- 120 g maple syrup
- 120 g honey
- 190 g spelt flour about 1 1/2 cups
- 70 g whole-wheat flour about 1/2 cup
- 70 g oats
- 100 g almonds chopped, toasted
- 5 g baking powder 1 teaspoon
- 5 g baking soda 1 teaspoon
- 7 g cinnamon ground
- 2 g cardamom ground
- 5 g nutmeg ground
- 2 g ginger ground
- 2 g salt 1/2 teaspoon
- 3 g allspice
- melted butter or cooking spray
- spelt flour for dusting
- Preheat oven to 180°C = 350°F.
- To prepare bread, combine prunes and boiling water in a small bowl; let stand 30 minutes. Coat 2 (20 cm = 8 inch) loaf pans with cooking spray, oil or melted butter; dust with 1 tablespoon flour or bread crumbs.
- Place eggs in a medium bowl and stir well with a whisk. Add maple syrup and honey and stir until well combined. Next add spices, yogurt, oil, salt, vanilla and applesauce stir again.
- Combine flours with leavening agents and sift. Mix flour mixture, oats and roasted almonds.
- Drain prunes, and coarsely chop.
- Add prunes and applesauce mixture to flour mixture, stirring until just combined. Divide batter between prepared pans.
- Bake at 180°C = 350°F for 55 minutes or until a wooden pick inserted in center comes out clean.
- Cool in pans for 15 minutes on a wire rack; remove from pans. Cool completely on wire rack.
Buckwheat - Oat - Thumbprint Cookies
- 270 g whole almonds or other nut like roasted hazelnuts, pecans, or pistachios
- 280 g old fashioned oats
- 340 g buckwheat soaked overnight
- 1/4 tsp salt
- 350 g spelt flour
- 220 g canola oil or melted coconut oil, the coconut oil produces a crisper cookie
- 350 g maple syrup
- assorted jams of your choice
- Preheat oven to 180°C = 350°F and line two baking sheets with parchment paper or a Silpat.
- Drain and rinse soaked buckwheat. Set aside.
- In a food processor, pulse the nuts until they are chopped into small pieces. (do not grind them to a flour). Transfer the chopped nuts into a large bowl.
- Next grind the oats with the salt in the food processor into a coarse meal. Transfer the oats to the bowl with the nuts, then add 300g of spelt flour, reserving the remaining 50 g.
- Pour the oil into the bowl, followed by the maple syrup. Mix with a wooden spoon until combined. If the dough seem runny, add the additional flour (it will stiffen up a bit as it sits). Let it sit for about 15 minutes.
- Form the dough into balls about the size of a whole walnut. The dough will be slightly wet but not too sticky. Using the back of a wooden spoon, make an indentation in the top of each cookie. Fill the indentation with your jam of choice.
- Bake for about 15 minutes, or until the cookies begin to brown slightly. Remove from oven and let cool for about 15 minutes before moving to a rack to cool further - the cookies tend to be a little bit fragile when they first come out of the oven.