Feedback is in from friends, family and those of y’all around the Internets . . . . this hearty, healthy Banana Quinoa, Oats ‘n More Breakfast Bake is a winner! Other nutritious ingredients I’ve snuck inside this make-ahead breakfast meal — hemp seeds, chia seeds and cacoa nibs!
Category Archives: Breakfast
Overnight Chocolate Cherry Breakfast Pudding #SpoonsfulOfGoodness
Grape-Nuts has been around forever, for almost 120 years! I’ve been eating it for decades and my parents grew up with it too – probably because their own moms and dads knew it was a great way to start the day.
While snacking on Post® Grape-Nuts right out of the box or pouring it in a bowl and covering with milk is hearty, filling and exactly the way my mother served it to me (with raisins on top as a bonus), sometimes a girl wants a little more decadent flavor in her day – like, errr, chocolate-covered cherries. Nothing wrong with that, even if being mindful of New Year’s resolutions. I’m sharing right here and now that my New Year’s resolution is to start each day with a delicious, chocolate-inspired breakfast and thanks to my nutrient-dense recipe for Overnight Chocolate Cherry Breakfast Pudding, I’m prepared for sweet success!
Sheet Pan Maple Beef Sausage – Breakfast Win for Holiday Crowd
The care and feeding of house guests over the holidays can be stressful. As a clutter bug and mama of three messy boys, I can almost guarantee that you’ll never see the disaster that lies outside the frames of my blog and Instagram photos. But my in-person family and friends will, err, notice, so I’ll usually cancel a run or trip to the gym to get the house tidy — and that can feel like quite a workout in itself! And, while I love to cook, I’m used to feeding 4 or 5 at a time– not 15 people plus! Cooking bacon or sausage for an army in the morning is one of my pet peeves. It’s messy, time-consuming and I’m usually stuck in the kitchen and missing out on all the Christmas morning fun around the tree! To solve this breakfast prep problem, I came up with Sheet Pan Maple Beef Sausage – I was super excited to share it with my breakfast-obsessed friends at BeefLovingTexan.com It’s basically one HUGE sausage patty cooked all at once in the oven – no flipping, splattering or batch cooking. Plus, my always-starving teen boys and teen nephews can’t come by to “sample” it all away before serving time! When ready to serve, simply slice into bars or wedges, it couldn’t be any easier!
Everyone who eats my sheet pan sausage always raves and mentions how much better homemade sausage tastes – they are always pleasantly surprise to discover it’s made with lean beef – not fattier pork. The secret to making lean ground beef taste like breakfast sausage is all in the spices and flavorings. This beef sausage uses ingredients like paprika, cayenne and real maple syrup for a mildly spicy-sweet flavor.
So, should you feel guilty about indulging in this sausage for a holiday brunch or even “brinner”? NO! There are 24 servings per batch, with each piece containing approximately 100 calories and 12 grams of protein. In addition to protein, lean beef is also a great source of iron, zinc and other essential nutrients. For optimal protein intake (25 – 30 grams per meal) have a couple slices, or pair a slice with an egg scramble.
Prefer a breakfast sandwich? After sausage is cooked, use a biscuit cutter to make a round shape and use a halved buttermilk biscuit to bookend! The leftover bits from cutting circles can be crumbled up to use in soups, quesadillas, salads and more.
Do you have a traditional dish for breakfast or brunch? Are you a sausage or bacon person? Are you tidy or messy, a hoarder or minimalist when it comes to keeping house? Please share in the comments – XOXO, Jennifer
- 3 pounds 90%/10% ground beef
- 3 tablespoons pure maple syrup
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 tablespoon dried sage
- 2 tablespoons brown sugar
- 1 tablespoon paprika
- 1/2 teaspoon all spice
- 1/2 teaspoon caynne pepper
- 1 teaspoon black pepper
- 1 teaspoon salt
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Preheat oven to 375F.
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Place ground beef in large bowl and gently work in syrup with hands. In small bowl, toss together onion, garlic, sage, thyme, syrup, brown sugar, paprika, allspice, cayenne, salt and pepper. Sprinkle over beef and work spices in with hands, taking care not to over handle beef (creates toughness).
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Line rimmed baking sheet (approx. size 13” x 18”) with foil and gently press in meat mixture to reach corner to corner, maintaining an even thickness. Place pan on center rack of oven and bake for approximately 20 minutes, or until internal temperature reaches 160F degrees with instant-read meat thermometer.
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Carefully remove pan and drain off any excess liquid. Let rest for 5 minutes.
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For wedges, cut into 12 equal-sized rectangles (3 columns, 4 rows) and then cut each rectangle on the diagonal. Or, use biscuit cutter to make rounds and then crumble up remnants for use later.or wedges, cut into 12 equal-sized rectangles (3 columns, 4 rows) and then cut each rectangle on the diagonal. Or, use biscuit cutter to make rounds and then crumble up remnants for use later.
Gluten-Free Almond Protein Waffles with Dark Cherry Syrup
Weekends are for waffles, especially around the holiday season! I “leggo” the typical waffle a long time ago, they are so carb heavy and the straight-up sugariness would always leave me with the hangries an hour or two later. But, not so with my Almond Protein Waffles with Dark Cherry Syrup when I pump up my waffles with a little protein powder, almonds and a little Greek yogurt on top, I get a morning meal that makes me feel fuller longer.
I’ve used a gluten-free flour blend to keep it friendly for those with intolerances and it’s also dairy-free if you choose not to dollop with Greek yogurt at the end. Depending on what type of preserves you choose at the store, the recipe can also be refined sugar free.
Feel free to make a double batch, let cool, and then stick in the freezer for a quick and easy breakfast later – they are so good sandwiched with nut butter in the middle (and convenient for car munching)!
My old-school, weary waffle maker is on it’s last legs and I’ve asked Santa to take me to the next-level of waffle making with the Smart Slice Waffle Iron from Breville. It has “Waffle IQ” — I need those smarts!
Also, please take a look-see at these other healthy waffle recipes that will start your morning off most magnificently – I have a sweet and a savory option for you! Why not make some for your holiday guests?!
Gluten-Free Pumpkin Spice Latte Waffles
Green Chili Cornbread Waffles with an egg on top!
So, whatcha doing this weekend? Making waffles? What is you favorite type of waffle and/or topping? Please share (so I can drool) in the comments below – XOXO, Jennifer
- 1 cups gluten-free baking blend
- 1/2 cup cup protein powder, vanilla
- 1/2 cup almond meal
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon sea salt
- 2 large eggs
- 1 teaspoon vanilla extract
- 2 tablespoons coconut oil
- 1 1/2 cups Almond Milk
- 1 1/2 cups frozen, pittend dark cherries
- 3/4 cup cherry juice or pomegranate juice works too
- 1/2 cup cherry preserves
- 1/2 cup real maple syrup
- 1/2 cup Greek yogurt
- 1/3 cup toasted, unslated slivered almonds
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Preheat waffle maker to medium heat.
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Place gluten-free flour blend, protein powder, almond flour, baking powder, baking soda and salt in large bowl and whisk to combine.
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In smaller bowl, whisk together legs, vanilla extract, butter and milk until frothy.
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Stir wet mixture into dry mixture until combined; okay if a few lumps.
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Using a 1/2-cup measuring cup, scoop mixture onto waffle maker. Spread evenly and close. Let cook for about 2-3 minutes or until golden brown.
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To make syrup, add frozen cherries to medium sauce pot and pour in juice. Stir in cherry preserves and real maple syrup; bring to light boil for 1 minute. Reduce heat and let simmer until thickened and syrupy, approximately 20 minutes.
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To serve, pour syrup over waffles and top with a dollop of greek yogurt and toasted almonds.
Chai-Spiced Potato Muffin Bars are Spuds for Speed!
This post is sponsored by Potatoes USA however all opinions, comments, recipes and enthusiasm are my own!
Ever heard the expression “all meat and no potatoes”?
Ironically, this old-school insult means, “Dude, you’re fat!” But, many would probably assume the opposite in this high-protein diet world where we’re all freaking out over carbs. Yes, while protein is good, so are carbohydrates. I’m not talking about sugary or highly-processed carbs that are stripped of their inherent wholesomeness, I’m talking about complex carbohydrates – like the very healthy potato.
Can I get a virtual high-five for the potato?!
As a lifelong athlete, I’ve used potatoes as part of my training diet year after year. Potatoes are an on point food choice to help fuel an active lifestyle. Spuds for speed, that’s what I’ve always told people! Potatoes are packed with complex carbs to provide the energy my body and brain needs to train, compete and recover optimally. Because they are unearthed from the ground, potatoes are also a great source of minerals including potassium, iron and magnesium. Athletes need these things in abundance and that’s why potatoes are actually a common sight along the courses of ultra-marathons, Ironmans and century rides.Oh, and you can use a 10-lb. bag of potatoes for a pull-up challenge!
Other potato perks — they come in their own wrappers, are simple to cook, extremely versatile in recipes and are inexpensive – I just love the cleverness of Mother Nature! If you need a healthy, balanced meal on the quick and cheap, it’s a loaded baked potato piled high with all the leftovers in your fridge for the win.
Another way I love to eat potatoes, just roasted in a pan with some olive oil.
If you’re getting bored with potatoes, think creatively. There are so many other ways to enjoy them than the traditional baked potato. Plus, there is a rainbow array of varieties including white, red, russet, yellow, purples, fingerlings and petite potatoes. While my go-to side dish the night before an endurance event is a simple baked potato with salt, I am way more potato crazy in the weeks leading up to a marathon or long beastly obstacle race. Mashed, minced, toasted, riced, pureed, grilled, spiralized, oven-fried … whew, I’m the Bubba Gump of potatoes.
Today I’m sharing a unique and family-approved way to eat your potatoes that includes a healthy balance of protein – and, by the way, a medium (5.3 ounce) potato has more than 3g of protein on its own! My recipe for Chai-Spiced Potato Muffin Bars uses the fluffy innards of a baked potato along with Greek yogurt, eggs and a scoop of protein powder to create a marvelously moist “bar” that has the texture of a muffin. Each muffin bar has only 70 calories and no sugar, but 10 grams of energy-boosting carbs and more than 6 grams of protein. Plus, between the potato and protein powder, there’s no need to use any type of flour, other grain or filler, meaning these muffin bars are gluten-free.
I devour these Chai-Spiced Potato Muffin Bars for pretty much any occasion – breakfast, pre-workout fuel, post-workout recovery snack, and dolloped with fruity yogurt for a healthy dessert. I betcha these special spud snacks won’t last long at your house. That’s why I always bake two batches and freeze bars from the second batch individually in zip-top bags for grab-and-go munching – they are always thawed out after my workout!
Get spud smart and get more information about how potatoes power performance at PotatoGoodness.com/performance!
How are you putting potatoes on your plate? Favorite recipe? What’s the last endurance event you tanked at? tanked at? Do you think you needed more carbs?! Please share in the comments – XOXO, Jennifer
- 2 medium Russet potatoes to yield about 1 cup of flesh
- 1 teaspoon vanilla
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cardemom
- 1/4 teaspoon ground cloves
- 1/4 cup stevia baking blend
- 2 large egg
- 1/3 cup unsweetened plain Greek yogurt
- 1/4 to 1/3 cup milk of choice
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon ground pepper
- 2/3 cup vanilla or unsweetened protein powder
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Heat oven to 375 F degrees.
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Wash and dry potatoes and pierce around sides with fork. Place in center of microwave and cook on high for approximately 4 minutes, or until yielding when squeezed and soft and fluffy inside. Cut in half, and allow to cool to room temperature.
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Using a tablespoon, scoop pulp of potato and place in blend, discarding skins. Add eggs, Greek yogurt and ¼ cup of the milk and blend until smooth. Next, pulse in vanilla, cinnamon, ginger, nutmeg, cardamom, cloves, and white pepper until just combined.
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In small bowl, mix together baking soda, salt, white pepper, and protein powder. Pulse this mixture into the blender in batches until smooth, adding the additional milk if batter seems to thick.
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Prepare 9” x 9” rimmed baking pan with cooking spray. Pour in batter and bake for approximately 14 to 16 minutes or until turning lightly golden brown and toothpick pulls clean from the center. Let cool for 30 minutes and cut into 8 bars.
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Dust with additional cinnamon and a bit of powdered sugar, if desired.