Morning Bites

Simple recipes to LEVEL UP your performance plate

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Smoothie Bowl

Ingredients:

1 c spinach

1 c soy milk

1/2 c frozen zucchini, diced

1/2 frozen banana

1/4 c frozen strawberries

1 scoop chocolate pea protein

1 tsp flaxseed meal

1/2 c oats

additional fruit, nuts, seeds for topping

Directions: 

1. Add spinach, soy milk and frozen items to blender. Blend until smooth. 

2. Add in protein and flaxseed. Blend until smooth. 

3. Add smoothie to serving bowl. Top with oats (or granola) and addition fruit, nuts and/or seeds for serving.

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Vegan Frittata

Ingredients:

15 ounce extra firm tofu

3/4 c aquafaba (liquid from canned garbanzo beans)

1/4 c brown rice flour

2 T chickpea flour

2 T nutritional yeast

1 T garlic powder

1 T onion powder

1 tsp crushed red pepper

1 medium sweet potato, diced

1 zucchini, diced

1/2 white onion, diced

Directions: 

1. Preheat oven to 325'F.

2. Add tofu, aquafaba, brown rice flour, and chickpea flour to high- speed blender or food processor. Blend until smooth. 

3. Add veggies and spices to skillet and cook until tender. 

4. Transfer veggies to 8 inch round pie tin. Add tofu blend on top.

5. Bake at 325'F for 1 hour.

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Power Green Smoothie

Ingredients:
2 c spinach
1 scoop protein powder
1/2 c almond milk

1/2 c ice cubes
1/2 c berries
1/2 banana

1/2 c oats

Dash cinnamon

2 T flaxseed


Directions:
1. Add in spinach, berries, banana, protein, ice cubes almond milk and cinnamon. Blend until smooth.
2. Add in oats and flaxseed. Stir in (like a smoothie bowl). Add fruit or granola on top if you like some crunch!

**Add in some healthy fat + more nutrition with 1-2 T. nut butter for those hard workout days!


This is my F A V O R I T E post workout meal. Perfect balance of carb to protein to refuel and replenish the muscles!!

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Chocolate Chia Protein Pudding

Ingredients:

3/4 c almond milk (or milk of choice)

3 T chia seeds

1/4 scoop chocolate protein powder

1 T dark chocolate cocoa powder

5 strawberries

Additional toppings: 1 T. slivered nuts, 1 T. peanut butter, 1 T. almond butter, other fruit, sweetener (agave, monk fruit)

Directions:

  1. Combine almond milk and protein powder in mason jar or other seal-able container. Shake until protein powder is combined.

  2. Add chia seeds. Stir for 20-30 seconds until combined. Let stand 5 minutes. Stir an additional 20 seconds. Let stand another 5 minutes before eating.

  3. Add toppings.

  4. You may store chia seed pudding up to 5 days in the fridge.

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Mini-Egg Muffins

Ingredients:

12 strips bacon

12 eggs

¼ onion, diced

1 jalapeno, diced

1 tsp garlic powder

1 tsp cayenne pepper

12 slices cheese, or shredded cheese (optional)

Directions:

  1. Preheat over 350'F.

  2. Line muffin tin with bacon strips.

  3. Crack egg in the center of the muffin tin.

  4. Sprinkle with onion, jalapeño, garlic powder, cayenne pepper and cheese (optional).

  5. Bake 20-25 min (or to desired bacon crispness).
     

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Apple Yum Yum

Ingredients:

5 apples, sliced

2 T coconut oil, melted

1 T butter, melted

1/4 c almond flour

1/4 c brown sugar

2 tsp ground cinnamon

Pecans or other nuts (optional)

Directions:

1. Preheat oven to 375'F. 

2. Slice apples and place in 8"x 4" pan.

3. Melt coconut oil, butter, cinnamon, and brown sugar in small bowl (about 1 minute).

4. Add almond flour to melted coconut oil mixture.

5. Add coconut oil mixture to apples and mix in until evenly coated.

6.. Sprinkle top with pecans (or other nuts).

7. Bake for 50 minutes.

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Chocolate Banana Breakfast Muffins

Ingredients:

3 medium ripe bananas, mashed

1/4 cup agave nectar

1 teaspoon vanilla extract

1 large egg

2 T. extra virgin olive oil (can sub melted and cooled coconut oil, avocado oil or butter)

1/2 cup plain Greek yogurt

1 cup almond flour

1/2 cup unsweetened cocoa powder (use a high quality cocoa powder)

1 scoop chocolate protein powder

1 tsp baking powder

Directions:

  1. Preheat oven to 350'F.

  2. Mash bananas in medium bowl.

  3. Add in remaining wet ingredients until well combined: honey, vanilla, egg, oil and Greek yogurt.

  4. Add dry ingredients to wet ingredients: almond flour, cocoa powder, protein powder, baking soda and salt. Mix until combined.

  5. Pour batter into greased muffin cups. Bake for 23-27 minutes until tester comes out clean.

**Add cacao nips for an extra chocolately punch!

These are one of my go-to snacks after a workout with 1 T. peanut butter melted over the top! TO DIE FOR PEOPLE!!!! Try them :)

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PB & Banana Oatmeal Bake

Ingredients:

3 cups rolled oats

3 large mashed bananas

2 large eggs

1 ½ c milk (cows, almond, cashew, coconut- whatever you prefer!)

½ c peanut butter

½ c protein powder (I used vanilla whey protein)

1 teaspoon baking powder

2 teaspoon cinnamon

1 teaspoon vanilla

 

Directions:

  1. Preheat the oven to 350'F.

  2. In a large bowl, mash bananas. Add in eggs, milk, peanut butter, and vanilla. Stir until even consistency.

  3. Add in oats, protein powder, baking powder, and cinnamon. Stir until even consistency.

  4. Transfer mix to a 8x8, sprayed, baking dish. Bake 25- 30 minutes. Edges should be golden brown.

**serve with sliced bananas, berries, or nuts

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Banana Pancakes

Ingredients:

Pancakes

2 very ripe bananas

1 c whole wheat flour

1/2 c oats

Splash of milk

**can add spices like cinnamon or nutmeg

Topping

2 T peanut butter

**can use maple syrup, agave, or fresh fruit

Directions:

  1. Peel bananas into a large bowl.

  2. Mash up bananas until desired consistency. I left mine a little chunky.

  3. Add in oats and flour.

  4. Stir until combined.

  5. Pour batter into pan using 1/4 c. (or larger cup for larger pancakes).

  6. Let pancakes cook until bubbles appear on the surface. Flip pancakes to other side.

  7. Pancakes should be browned on both sides when done. They may be darker brown due to the sugar in the banana's reaction with heat.

  8. Top with your toppings of choice.

  9. Eat up!

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Greek Yogurt Protein Pancakes

Ingredients:

1 1/2 c oat flour

1/2 c vanilla protein powder

2 T coconut sugar (or regular sugar)

1 T baking powder

 2 tsp cinnamon

2 large eggs

1 1/2 c unsweetened almond milk

1 c non-fat, plain Greek yogurt

 1 T vanilla extract

Top with Maple syrup, nut butter, berries, and/or banana

 

Directions:

1.In a large mixing bowl, combine oat flour, protein powder, sugar, baking powder, and cinnamon and set aside.

2. In a separate bowl combine eggs, milk, yogurt, and vanilla extract. Whisk until smooth.

3. Add wet ingredients to dry ingredients and stir until batter is combined.

 4. Heat a griddle pan and spray with non-stick cooking spray (or coat with oil). Pour pancake into pan at desired size (i used 1/4 c.).

5. Cook 2-3 minutes, or until bubbles appear on pancakes surface. Flip and cook 2 more minutes on other side. Pancakes should be a golden brown.

6. Repeat for remaining batter. 

7. Serve with toppings of choice!

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Egg Bake

Ingredients:
12 eggs
2 c spinach, finely chopped
1/2 red onion chopped
1/4 bell pepper, diced
5-6 mushrooms, diced
Cheese (for topping, optional)
1 T garlic powder
1 T red chili flakes
2 tsp oregano


Directions:
1. Lightly coat 8x8 pan with ghee butter or coconut oil.
2. Preheat oven to 350’F
3. Add in all ingredients minus the cheese. Scramble until well combined.
4. Top with cheese.
5. Bake for 20 minutes. Middle should be firm.

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Apple Cinnamon PB Oat Muffins

Ingredients:

1 1/4 c whole wheat flour (or almond flour, coconut flour)

1 1/3 c old fashioned oats

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/2 tsp cinnamon

1/4 tsp nutmeg

1 c unsweetened applesauce

1/2 c almond milk w/ juice from 1/2 lemon

1/2 c brown sugar

2 T melted coconut oil (or olive oil, canola oil)

1 large egg

1/2 c peanut butter (or other nut butter)

1/2 tsp vanilla

2 small (or one large) Gala apple

 

Directions:

  1. Preheat oven to 375' F.

  2. Line 12 cup muffin pan with liners, or spray a nonstick muffin pan with cooking spray.

  3. In a large bowl, combine flour, oats, baking powder, baking soda, salt, cinnamon, and nutmeg. Make a well in the middle of the dry ingredients.

  4. Add in applesauce, milk/lemon, sugar, oil, egg (beaten), peanut butter, and vanilla extract. Stir until moist.

  5. Fold in chopped apples.

  6. Fill muffin tins half way full.

  7. Bake for 16-18 minutes.

  8. Enjoy :)

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Open-Face Egg & Spinach 

Ingredients:

1 egg

2 egg whites

hand full spinach

1 T feta cheese

1 tsp red pepper flakes

1 tsp black pepper

 

Directions:

1. Coat pan w/ olive oil or cooking spray. Crack egg, poor egg whites, and add spices to pan. Cover w/ lid and cook on high about 3-4 min.

2. Add spinach and feta. Cover an additional 1-2 minutes.

3. Add hot sauce, salsa, etc.

 

This is one of my favorite breakfasts on the weekend!! Love me some runny eggs :)

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Over-Medium

Ingredients:

1 egg

2 egg whites

½ sweet potato, striped

1 c. spinach

2 tsp. chili powder

1 tsp. garlic powder

1 tsp. olive oil

salt and pepper to taste

 

Directions:

  1. Warm sweet potato for 3 minutes in microwave. This will make it tender, so it is easier to cut. Cut sweet potato in skinny strips, or cube. Cook in skillet with 1 tsp. olive oil, salt and pepper.

  2. While sweet potato is cooking, place egg and egg whites in skillet with water. Cover and let cook until bubbly. Lift sides of egg with spatula to see if done. Sides will be toasty-brown.

  3. Check sweet potato strips, they should be beginning to crisp (about 5 minutes). Add spinach.

  4. Remove eggs from heat. Top with sweet potato, spinach and spices.​