Quick & Healthy Breakfast Ideas

May 5, 2020

Now that many families are staying at home, chances are there are plenty more opportunities to make breakfast at home before you get the day started. While you may have been rushed out the door each morning, you can now take a little extra time to whip up something delicious and healthy. But don’t you worry, we’ll still make this a quick recipe so that you can get on with your daily tasks. These recipes are straight from Laila’s cookbook, Food For Life, and are all healthy, quick, and delicious!

Cinnamon, Carrot, and Maca Muffins

These flavorful and healthy muffins will get your morning started off right as the maca powder will energize you, helping you get through your day with ease. This little recipe is perfect for making ahead of time to freeze a few for later in the week, or even just get the batter ready to pop them in the oven when you wake up the next morning. You will taste a variety of delicious flavors in every bite from cinnamon and vanilla extract to lemon zest and walnuts.

Cinnamon, Carrot, and Maca Muffins

Prep Time10 mins
Total Time30 mins
Servings: 10 Muffins

Ingredients

  • 1 cup Cup-for-cup replacement gluten-free flour blend, such as Steve’s GF Cake Flou
  • 2 tsp Maca powder
  • 1 tsp Ground cinnamon
  • 1/2 tsp Ground ginger
  • 1/4 tsp Ground allspice
  • 3/4 tsp Ground baking powder
  • 1/4 tsp Baking soda
  • 1/4 tsp Sea salt
  • 2 Large eggs Room Temperature
  • 1/2 cup (1 stick) plus 1 tablespoon unsalted butter, melted and still warm
  • 1/2 cup Liquid honey
  • 1 tsp Pure vanilla extract
  • 1 tsp Grated lemon zest
  • 1 1/2 cups Shredded carrots
  • 1/2 cup Raisins
  • 1/2 cup Chopped Walnuts

Instructions

  • Preheat the oven to 350°F. Line 10 cups of a 12-cup muffin pan with paper liners or grease them with cooking spray.
  • Sift the gluten-free flour blend, maca, cinnamon, ginger, allspice, baking powder, baking soda, and salt into a medium bowl.
  • In a separate medium bowl, whisk the eggs, then gradually pour in the warm melted butter and whisk to combine. Add the honey and whisk until the ingredients are blended. Add the vanilla and lemon zest and whisk to combine.
  • Pour the dry mixture into the wet mixture and stir with a wooden spoon until just combined. Add the carrots and stir briefly to combine, then add the raisins and walnuts and stir until well blended and the batter has a loose consistency. (At this point, the batter may be covered with plastic wrap and stored in the refrigerator overnight. Allow the batter to come to room temperature before baking fresh in the morning.)
  • Fill the muffin cups to ¼ inch from the top (these muffins don’t rise very much) and bake for 20 to 25 minutes, until the tops are golden brown and just firm to the touch and a cake tester inserted into a muffin comes out clean. 
  • Remove the muffin pan from the oven and place it on a wire rack. Release the muffins by running a small metal spatula or knife along the inside edge of each muffin cup, then place the muffins on the rack to cool completely. 
  • The muffins will keep, wrapped in plastic wrap, at room temperature for up to 3 days or in the freezer for up to 2 months.

Green Power Shake & Coffee Lovers Smoothie


For those that don’t like to eat a full meal in the morning, this green power shake will hit the spot and won’t have you missing out on anything! Forget the bland protein powder shakes and say hello to this nutritious and flavorful shake that will give you everything you need in a protein shake to get your morning started. An avocado, honey, lemon juice, fresh spinach, and the help of some YouPlenish Protein (vanilla or chocolate), and you have yourself a meal on the go!

Green Power Shake

Servings: 1

Ingredients

  • 1 cup Plain kefir
  • 1/2 cup Water
  • 1 scoop YouPlenish Protein Powder
  • 1/2 Ripe avocado Peeled and chopped
  • 1 tbsp Honey or maple syrup
  • 1/2-1 tsp Spirulina or chlorella powder
  • Large handful of fresh or frozen spinach or kale leaves Torn into pieces if using fresh
  • 1 tsp Fresh lemon juice
  • Small pinch of salt
  • Handful of ice cubes

Instructions

  • In a blender, combine all the ingredients except the ice. Blend, starting on low speed and finishing on high speed, until smooth. Add the ice and blend again, starting on low speed and finishing on high speed, until smooth, adding more water if your shake is too thick.

For those who can never go a day without their morning coffee, this one is for you! Packed with flavor, cold brew, and protein, each sip will taste just like Heaven. Made with cold-brewed coffee concentrate, almond butter, honey, cocoa powder, and some YouPlenish Protein Powder, you will be giving your body and taste buds what they want and deserve!

Coffee Lovers Smoothie

Servings: 1

Ingredients

  • 3/4 cup Water
  • 1/2-1/4 cup Cold-brew coffee concentrate
  • 1 scoop YouPlenish Paleo Power Protein Powder
  • 1 tbsp No-Sugar added almond or nut butter
  • 1 tbsp Unsweetened cocoa powder
  • 1 tbsp Honey or maple syrup
  • 1 tbsp Flax or chia seeds
  • 1/2 tsp Maca powder
  • Large handful or frozen or fresh kale, spinach, romaine lettuce, or other greens, torn into pieces if using fresh.
  • Handful of ice cubes

Instructions

  • In a blender combine all ingredients except the ice. Blend starting on low speed, and finishing on high speed, until smooth. Add the ice and blend again, starting on low speed, and finishing on high speed, until smooth, adding more water if your smoothie is too thick.

Chard, Cheddar, and Sausage Breakfast Casserole


If you are looking for a breakfast meal that will hit the spot, fill you up, but not weigh you down, then you will love this breakfast casserole. Made with sweet potatoes and loads of greens—compared to most casseroles that are packed with bread—you will feel much healthier, lighter, and enjoy every single bite.

Chard, Cheddar, and Sausage Breakfast Casserole

Course: Breakfast
Servings: 8

Ingredients

  • 1 pound Loose breakfast sausage
  • 1 medium Yellow onion, finley chopped
  • 12 Large eggs
  • 1 tsp Sea salt
  • 3/4 tsp Garlic powder
  • 1/4 tsp Ground tumeric
  • 1/4 tsp Cayenne pepper
  • 1 Medium to large sweet potato Peeled and coarsley grated (about 8 ounces)
  • 8 ounces Cheddar cheese Coarsely grated (about 2 cups)
  • 1 Small bunch Swiss chard Stemmed, leaves cut into ribbons
  • 4 Scallions, white and green parts Trimmed and thinly sliced

Instructions

  • Preheat the oven to 375°F. Coat an 8 by 10-inch casserole pan with cooking spray.
  • Heat a large skillet over medium-high heat. If you are using turkey, chicken, or another lean sausage meat, add a generous coating of cooking spray. If it’s a fatty sausage, skip the oil. Add the sausage and cook, breaking it up with a wooden spoon, until it starts to release a little fat, about 5 minutes. Add the onion and cook, stirring often, for 10 to 15 minutes more, until the sausage and onion are well browned. Transfer to a plate to cool. Add the onion and cook, stirring often, for 10 to 15 minutes more, until the sausage and onion are well browned. Transfer to a plate to cool.
  • Beat the eggs in a large bowl. Beat in the salt, garlic powder, turmeric, and cayenne, then stir in the sausage mixture, sweet potato, all but ½ cup of the cheese, the chard, and the scallions. Pour the mixture into the prepared casserole, cover with aluminum foil, and bake for 20 minutes, or until starting to set. Remove the foil, sprinkle evenly with the remaining ½ cup cheese, and bake for 15 to 20 minutes more, until the center is set and the casserole is lightly browned and bubbling on top. Let sit for 5 to 10 minutes, then slice and serve. 

Pecan Sweet Potato Pie Oatmeal Parfait

If you’re looking for something that’s a little sweet in the morning, then this recipe will be sure to hit the spot. Made with sweet potatoes, ground cinnamon, rolled oats, dried cranberries, vanilla and maple extract, toasted pecans, and some Greek yogurt, each bite will be full of flavor. And boy does this treat look decadent when you make it in layers! Your friends and family will surely be impressed if you present this at the breakfast table.

Pecan Sweet Potato Pie Oatmeal Parfait

Servings: 2

Ingredients

  • 3/4 cup Water, or dairy or nondairy milk, or a combination
  • 1/2 cup Rolled oats
  • 2 tbsp Fruit juice–sweetened dried cranberries or raisins
  • 1/2 tsp Ground cinnamon
  • Pinch of salt
  • 1/2 cup Mashed sweet potato
  • 1 tbsp Pure maple syrup
  • 1/2 tsp Pure maple extract Optional
  • 1/2 tsp Pure vanilla extract
  • 1/2 cup Plain Greek yogurt
  • 1/4 cup Toasted pecans Chopped

Instructions

  • Pour the water into a medium saucepan and bring to a boil over medium-high heat. Add the oats, cranberries, cinnamon, and salt, return to a boil, then reduce the heat and simmer for about 5 minutes, stirring only once or twice, until the oats begin to soften and the liquid thickens. Stir in the sweet potato and cook for about 2 minutes, until smooth and heated through. Add a little water if the oatmeal thickens too much. Turn off the heat and stir in the maple syrup, maple extract (if using), and vanilla. If you’ve got the time, cover and set aside for 5 minutes to absorb excess moisture and to bring all the flavors together. 
  • To assemble the parfaits, pour one- quarter of the oatmeal into each of two parfait bowls or Mason jars. Top each with one-quarter of the yogurt, followed by one-quarter of the pecans. Repeat the layering, starting with oatmeal and ending with pecans. Serve immediately, or, if using Mason jars, cover and pop into your bag to take to your a.m. destination. 
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