Course: Breakfast

Breakfast Egg Muffins

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Breakfast Egg Muffins
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Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
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Instructions
Prep
  1. Preheat oven to 350 degrees. Grease a regular size muffin tin with a nonstick spray or olive oil. Roughly chop up mix-ins into small pieces (tip: a pizza cutter works great for this task, and a little of the cheese will go a long way).
Mix
  1. Whisk eggs in a medium size bowl; add all mix-ins and whisk again to evenly incorporate. Pour into muffin tin, filling each of the cups approximately half way.
Bake
  1. Bake for 20 to 25 minutes until eggs are set in the middle.
Cool
  1. Remove from oven and use a spoon to gently dislodge muffins from the tin.
  2. Allow to cool on a cooling rack for at least a minute before serving, with a little salt and pepper to taste!

Seasonal Veggie Medley

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Seasonal Veggie Medley
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Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
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Instructions
  1. In a large sauté pan, add olive oil and garlic on moderate- high heat for 1-2 minutes, then add onions, turn heat down to moderate and stir frequently until onions are caramelized about 7-10 minutes.
  2. While onions are cooking, wash and chop greens into bite size pieces.
  3. Tender greens like spinach will need less time to cook than hardier greens such as collards so put them in different piles to cook in a progression.
  4. Take out onions and place in a casserole dish.
  5. Add broth and first group of greens, saute until slightly wilted. Saute most tender greens first, take out when done and add to casserole dish. Next, cook hardier greens and add to casserole dish until all greens are cooked.
  6. Add black beans to the greens, cover with grated cheese, mix together well.
  7. Heat in microwave for a minute or two until cheese melts and dish is heated through.
  8. Variations: Instead of garlic cloves, use 3-6 green garlic stems (white stalk to 1 inch of green), minced Use any kind of beans, peas, or greens you like. Can also add cooked meat.

Roasted Butternut Squash

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Roasted Butternut Squash
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Prep Time 10 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1/4 cup pecan pieces
  • 1 medium butternut squash
  • 1 tsp butter
  • 2 tsp honey optional
  • 1/2 tsp Cinnamon
Prep Time 10 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1/4 cup pecan pieces
  • 1 medium butternut squash
  • 1 tsp butter
  • 2 tsp honey optional
  • 1/2 tsp Cinnamon
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Instructions
  1. Preheat oven to 350 degrees
  2. Place pecan pieces on baking sheet and bake for 5 minutes, checking frequently to avoid burning.
  3. Remove nuts from the oven and reset to 400 degrees.
  4. Cut squash lengthwise in half and remove the seeds.
  5. Place on a baking sheet, peel down.
  6. Add a small amount of water in the pan.
  7. Put 1/2 tsp butter and if desired, 1 tsp honey in the hole of each squash half.
  8. Place in oven and bake for 50 minutes until flesh is tender.
  9. Every 20 minutes, baste the top with the butter honey mix.
  10. When done, remove from oven, sprinkle with nut pieces and then cinnamon.

Blueberry Coconut Quinoa Parfait

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Blueberry Coconut Quinoa Parfait
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Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 1 cup old-fashioned oats
  • 1 cup unsweetened flaked coconut
  • 2 tbsp brown sugar packed
  • 1/4 tsp Cinnamon
  • 1/4 tsp nutmeg ground
  • pinch salt
  • 3 tbsp coconut oil measured in solid form
  • 3 tbsp honey or maple syrup
  • 1 tsp vanilla extract
  • For the Parfait
  • 1 1/2 pints fresh blueberries
  • 1 cup uncooked quinoa rinsed
  • 2 cups light canned coconut milk
  • 2 tbsp unsweetened flaked coconut
  • 2 pinches of salt
  • 1 17 oz container Plain Greek yogurt
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 1 cup old-fashioned oats
  • 1 cup unsweetened flaked coconut
  • 2 tbsp brown sugar packed
  • 1/4 tsp Cinnamon
  • 1/4 tsp nutmeg ground
  • pinch salt
  • 3 tbsp coconut oil measured in solid form
  • 3 tbsp honey or maple syrup
  • 1 tsp vanilla extract
  • For the Parfait
  • 1 1/2 pints fresh blueberries
  • 1 cup uncooked quinoa rinsed
  • 2 cups light canned coconut milk
  • 2 tbsp unsweetened flaked coconut
  • 2 pinches of salt
  • 1 17 oz container Plain Greek yogurt
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Instructions
  1. For the Granola
  2. Preheat oven to 350 degrees F.
  3. Line a baking sheet with aluminum foil
  4. In a large bowl, combine oats, coconut, sugar, cinnamon, nutmeg and salt.
  5. Melt coconut oil and add it to the oats, along with honey and vanilla, stirring thoroughly to moisten.
  6. Spread on a baking sheet and bake for 20-25 minutes, tossing every 5 minutes. Remove and let sit for about 10 minutes to get crumbly.
  7. For the Parfait
  8. Preheat oven to 350 degrees F.
  9. Place blueberries on a nonstick baking sheet with a pinch of salt.
  10. Place in the oven and roast for 20 minutes, or until berries start to burst.
  11. (You can make the granola first and bake it at the same time, on the upper rack.) Remove both and set side.
  12. While blueberries and granola are baking, add quinoa and coconut milk to a saucepan along with another pinch of salt and the coconut flakes.
  13. Bring mixture to a boil, then reduce to a simmer and cover, cooking for 15 minutes.
  14. Fluff with a fork.
  15. When ready, assemble parfaits with layers of yogurt, roasted blueberries, coconut quinoa and granola.

Roasted Pears with Orange

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Roasted Pears with Orange
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Servings
Ingredients
  • 1 large naval orange
  • 6 Bosc pears
  • 1/2 cups hearty red wine such as Chianti
  • 1/2 tsp Cinnamon
  • 1/4 cup water
  • 1/4 cups local honey
  • 1 tbsp butter grass fed
Servings
Ingredients
  • 1 large naval orange
  • 6 Bosc pears
  • 1/2 cups hearty red wine such as Chianti
  • 1/2 tsp Cinnamon
  • 1/4 cup water
  • 1/4 cups local honey
  • 1 tbsp butter grass fed
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Instructions
  1. Preheat oven to 450 degrees.
  2. With vegetable peeler, remove peel from orange in 2" by 1/2" strips.
  3. With melon baller or small knife, remove cores and seeds from pears by cutting through blossom end (bottom) of unpeeled pears (do not remove stems from pears).
  4. In shallow 1 1/2- to 2-quart glass or ceramic baking dish, whisk and combine orange peel, wine, cinnamon and water.
  5. Place honey in medium bowl. Hold pears, 1 at a time, over bowl of honey with 1 hand (keep other hand dry). With dry hand, use pastry brush to brush pears with melted butter, then sprinkle pears with honey until coated. Stand pears in baking dish. Sprinkle any remaining honey into baking dish around pears.
  6. Bake pears 35 to 40 minutes or until tender when pierced with tip of small knife, basting occasionally with syrup in baking dish.
  7. Cool slightly, about 30 minutes, to serve warm. Or cool completely; cover and refrigerate up to 1 day. Reheat to serve.

Italian Cheese Toast

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Italian Cheese Toast
This super easy recipe is a delicious snack or lunch on the run. 2 slices whole wheat bread or 1 small whole wheat English muffin or bagel
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Prep Time 10 minutes
Servings
Ingredients
  • 2 slices whole wheat bread or 1 whole wheat English muffin or small bagel
  • 1 1/2-2 ounces cheese
  • 1/2 tomato sliced
  • Italian seasoning to taste
  • Pepper to taste
  • Try adding your favorite veggies to top off.
Prep Time 10 minutes
Servings
Ingredients
  • 2 slices whole wheat bread or 1 whole wheat English muffin or small bagel
  • 1 1/2-2 ounces cheese
  • 1/2 tomato sliced
  • Italian seasoning to taste
  • Pepper to taste
  • Try adding your favorite veggies to top off.
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Instructions
  1. Top bread with ½ to 1-ounce cheese and fresh sliced tomato.
  2. Sprinkle Italian seasoning and pepper to taste on top.
  3. Broil in oven until cheese melts.
  4. Serve with fresh fruit such as 1 small banana, apple or orange wedges, or ¾ cup berries.

Creamy Banana and Avocado Smoothie

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Creamy Banana and Avocado Smoothie
Bananas are great on their own and have their own natural packaging for an on the go treat. They are extremely versatile and easily added to hot or cold cereal, in smoothies, and fruit salads. Just add a little lemon or orange juice to avoid browning. Bananas are delicious in baked products such as breads, muffins and cakes and often the sugar content can be decreased when using bananas.
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Servings
Ingredients
  • 1 large banana (or 2 small) fresh or frozen
  • 1/2 small avocado pit and skin removed
  • 1-1 1/2 cups unsweetened almond milk or other milk
  • 1/2 - 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey
  • 1 tablespoon chia seeds
  • 1 tablespoon peanut or almond butter or 1 scoop protein powder optional
  • Handful of ice if desired
Servings
Ingredients
  • 1 large banana (or 2 small) fresh or frozen
  • 1/2 small avocado pit and skin removed
  • 1-1 1/2 cups unsweetened almond milk or other milk
  • 1/2 - 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey
  • 1 tablespoon chia seeds
  • 1 tablespoon peanut or almond butter or 1 scoop protein powder optional
  • Handful of ice if desired
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Instructions
  1. Place all ingredients in a blender. Blend on high for 30-45 seconds or until a smooth consistency.

Berry Vanilla Smoothie

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Berry Vanilla Smoothie
Strawberries like all berries are a superfood and this delicious red fruit is high in “berry” many nutrients including Vitamin C, folate, potassium and lots of phytonutrient antioxidants that have anti-inflammatory properties including anthocyanins and polyphenols. Having a cup of berries 3-4 times a week is associated with lower risk of heart disease, cancer and improved blood sugar control for people with diabetes.
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Prep Time 10 minutes
Servings
Ingredients
  • 1 1/2 cup fresh or frozen berries add ½ cup ice if berries are fresh
  • 1/2 cup greens
  • 1 cup unsweetened vanilla almond milk
  • 1/4 cup vanilla Greek yogurt
  • 2 scoops vanilla protein powder
Prep Time 10 minutes
Servings
Ingredients
  • 1 1/2 cup fresh or frozen berries add ½ cup ice if berries are fresh
  • 1/2 cup greens
  • 1 cup unsweetened vanilla almond milk
  • 1/4 cup vanilla Greek yogurt
  • 2 scoops vanilla protein powder
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Instructions
  1. Blend until smooth.

Breakfast Frittata

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Breakfast Frittata
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Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 tbsp canola oil
  • 1 tbsp butter
  • 1 medium potato quartered, and thinly sliced
  • 1 medium onion thinly sliced
  • 1 tsp chopped fresh herbs marjoram, basil, tarragon, or oregano
  • 1 clove garlic minced
  • 4 large eggs beaten
  • 1/2 cup grated cheese
  • 1 medium tomato chopped
  • Pepper
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 tbsp canola oil
  • 1 tbsp butter
  • 1 medium potato quartered, and thinly sliced
  • 1 medium onion thinly sliced
  • 1 tsp chopped fresh herbs marjoram, basil, tarragon, or oregano
  • 1 clove garlic minced
  • 4 large eggs beaten
  • 1/2 cup grated cheese
  • 1 medium tomato chopped
  • Pepper
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Instructions
  1. Heat oil and butter in large skillet.
  2. Saute potatoes and onions, covered, stirring frequently until they are tender and golden. Stir in herbs and garlic.
  3. Pour eggs evenly over sautéed vegetables. Add tomato and sprinkle on cheese. Add pepper to taste.
  4. Cover the pan and cook on low heat for 10 minutes until eggs are set and bottom is golden brown.
  5. Place under preheated broiler for about 2 minutes. Cut frittata in half, to serve. Garnish with fresh herbs.

Cinnamon French Toast

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Cinnamon French Toast
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Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 4 slices bread day old whole wheat or other whole grain
  • 2 eggs
  • 1/2 cups skim rice or soy milk
  • 1 tsp vanilla
  • 2 tsp Cinnamon
  • 1/4 cups ground nuts try walnuts and almonds
  • 2 tsp butter
  • 2 tbsp maple syrup
  • Non-stick spray
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 4 slices bread day old whole wheat or other whole grain
  • 2 eggs
  • 1/2 cups skim rice or soy milk
  • 1 tsp vanilla
  • 2 tsp Cinnamon
  • 1/4 cups ground nuts try walnuts and almonds
  • 2 tsp butter
  • 2 tbsp maple syrup
  • Non-stick spray
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Instructions
  1. In a pie pan or shallow dish, beat eggs.
  2. Add milk, vanilla, 1 tsp cinnamon, 2 Tbsp ground nuts and mix.
  3. Heat skillet over medium high heat.
  4. Spray pan.
  5. Dip each slice of bread in egg mixture for a moment on both sides. Fry bread until golden brown on each side.
  6. Top each slice with ½ tsp. butter and 1½ tsp syrup or honey.
  7. Serve immediately.
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On Track Lifestyles
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The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

ontracklifestyles@yahoo.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.