They don’t call breakfast the most important meal of the day for nothing! Eating breakfast can start your day off right by giving you energy, and keeping you full, ensuring that you don’t overeat at lunch and dinner. Try these healthy, balanced breakfast recipes — you can even make them ahead for a quick breakfast on-the go. More recipes can be found at Mindful.Sodexo.com.

Apple Pie Yogurt Parfait

Make this delicious breakfast ahead of time for the week. Protein-packed Greek yogurt helps to keep you full until lunch.

Servings: 4

• ¼ cup pecans, chopped
• 1 cup apple, cored, but not peeled, diced into ¼-inch pieces
• 3 teaspoons brown sugar
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 2 cups Greek yogurt
• ¼ cup granola

Instructions

To toast the pecans: Preheat the oven to 400 degrees. Arrange pecan pieces on a baking sheet and bake for 3-5 minutes. Remove from oven and allow to cool.

In a mixing bowl, combine the toasted pecan pieces, diced apple, sugar, cinnamon and nutmeg. Toss well to combine.

In a small glass or parfait cup place ¼ of the granola, then place ¼ of the yogurt. Top with a sprinkling of granola. Repeat with the remaining parfaits.

Nutrition Facts: Calories 230, Total Fat 7g, Saturated Fat 1g, Sodium 40mg, Carbs 30g, Fiber 2g, Protein 10g

Peanut Butter and Banana Whole Wheat Pancakes

We’re giving classic pancakes a tasty twist—and a much-needed nutrition boost. Our secret? We’ve taken out the sugar! But don’t worry, plenty of sweetness comes through in every bite. Now this stack is the perfect Sunday-morning indulgence.

Servings: 6 pancakes

• 2 cups reduced-fat buttermilk
• 1/3 cup smooth natural peanut butter
• 3 egg whites
• 2 tablespoons honey
• 1 ½ cups whole wheat flour
• Pinch of kosher salt
• ¼ cup quick-cooking oats
• 1 teaspoon baking soda
• 1 ½ cups chopped banana (about 2 large bananas)
• 3 tablespoons maple syrup, to serve
• ¼ cup walnuts (optional garnish)

Instructions

In a medium bowl, add buttermilk, peanut butter, egg whites and honey, stirring together with a spatula to combine. In a small bowl, add flour, oats, salt and baking soda. Add dry ingredients into the wet ingredients, using a spatula to stir together until just combined. (Some lumps in the pancake mixture are good because it means the batter hasn’t been over-mixed.)

Let the batter rest for about 10 minutes. Then gently stir in the chopped bananas.

Spray a large nonstick pan with cooking spray and warm it over medium-high heat. Portion 1/3 cup amounts of batter on the pan. When bubbles appear on the edges of a pancake, flip it over with a spatula and slightly flatten it with the back of the spatula.

Cook until each side is browned, a few minutes per side. Transfer to a plate. Continue with remaining batter, coating the pan with cooking spray when needed, until all the batter has been used.

Serve pancakes with maple syrup and walnuts.

Nutrition Facts: Calories 300, Total fat 8g, Saturated Fat 2g, Sodium 334 mg, Carbs 50g, Fiber 3g, Protein 9g

Kale and Sun-Dried Tomato Frittata with Potatoes

Today’s most popular superfood, kale, is now making an appearance on the breakfast table. Whip up this super simple frittata for a nutrient-rich start to your day. (Kale is loaded with vitamins A and C, for example. It also has calcium, protective phytonutrients, and omega-3 fatty acids, which are good for your brain and your heart.) And don’t worry, we haven’t forgotten the most important ingredient—flavor!

Servings: 6

• 6 large egg whites
• 5 large eggs
• ¼ teaspoon ground black pepper
• ½ teaspoon salt, divided
• ½ cup drained oil-packed sun-dried tomatoes, thinly sliced
• ½ cup low-fat four-cheese Mexican blend
• 2 scallions, finely chopped
• 1 tablespoon olive oil, divided
• 2 medium Russet potatoes, cut into ½-inch cubes
• 3 cups packaged sliced kale
• 1 medium yellow onion, finely chopped

Instructions

Preheat oven to 350 degrees F.

In a medium bowl, whisk together eggs, pepper and ¼ teaspoon salt until combined. Stir in sun-dried tomatoes, cheese and scallions. Set aside.

In a 10-inch ovenproof nonstick skillet, warm ½ tablespoon oil over medium-high heat. Add potatoes and remaining ¼ teaspoon salt, stirring constantly until potatoes are golden and just tender, about 5 to 6 minutes. Transfer potatoes to a dish and set aside.

Warm remaining ½ tablespoon oil in the skillet over medium-high heat. Add onion and, stirring pretty constantly, cook until golden, about 3 to 4 minutes. Stir in kale, mixing with onion, and cook until wilted, about 2 to 3 minutes.

Stir egg mixture again; then, still over medium-high heat, pour egg mixture over the vegetables in the pan. Tilt the pan to make sure the eggs settle evenly over all the vegetables. Cook for 1 or 2 minutes, until you see the eggs at the edges of the pan beginning to set. Remove from heat.

Transfer the pan to the oven and bake until the eggs in the center are set, about 12 minutes. Cool for a few minutes; then slice in half and cut each half into three wedges. Serve.

Nutrition Facts: Calories 230, Total Fat 10g, Saturated Fat 2g, Sodium 334 mg, Carbs 19g, Fiber 3g, Protein 11g

Pumpkin Bread with Flax Seed and Oat Topping

This breakfast bread is loaded with delicious, good-for-you-ingredients — making it so much more than an occasional a.m. treat. The best part? It’s totally portable, so you can take it to go on busy mornings

Servings: 8

• 1 ½ cups canned pumpkin puree
• 2 eggs
• ¾ cup maple syrup
• ½ cup low-fat Greek yogurt
• 3 tablespoons olive oil
• 1 teaspoon vanilla extract
• 1 ½ cups all-purpose flour
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• ¼ teaspoon kosher salt
• 4 teaspoons pumpkin spice
• ½ cup chopped walnuts
• ½ cup golden raisins
• ¼ cup quick-cooking oats
• 2 tablespoons flax seeds
• 1 tablespoon brown sugar

Instructions

Preheat oven to 350 degrees F. Coat a 9 x 5 loaf pan with cooking spray.

In a large bowl, add pumpkin, eggs, maple syrup, yogurt, 2 tablespoons olive oil and vanilla extract. Stir together to combine thoroughly. In a medium bowl, stir together flour, baking soda, baking powder, salt and pumpkin spice.

Slowly add the dry ingredients into the large bowl with the wet ingredients, using a spatula to combine. Stir in walnuts and raisins. Pour batter into prepared pan.

In a small bowl, combine remaining 1 tablespoon olive oil with oats, flax seeds and brown sugar. Spread mixture over the top of the batter.

Bake until a toothpick inserted near the center comes out clean, about 60 to 70 minutes. Cool before removing bread from loaf pan. Slice into 8 pieces and serve.

Nutrition Facts: Calories 357, Total Fat 12g, Saturated Fat 2g, Sodium 264 mg, Carbs 56g, Fiber 4g, Protein 8g

 

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