Fall is an amazing time with the leaves bursting into color and the chance to wrap-up in a cozy scarf and grow out a hearty beard. It is also the season for apple picking, cauliflower grilling, and kale salads.
All these seasonal foods can make some delicious and healthy breakfasts to help start your day!
1. Rolled Oats with Figs, Ricotta, and Pistachios
Ingredients (for 1 serving):
- 3/4 – 1 cup of water or milk
- 1/2 cup rolled oats
- a dash of salt
- 2 tablespoons ricotta cheese
- 3 fresh or dried figs halves
- 1 tablespoon pistachios, and
- (optional) 1-2 teaspoons of honey.
Instructions: Stir in milk, oats, and salt in microwave-safe bowl and microwave on high for 2.5 minutes or until oats are tender and most liquid is absorbed. Remove bowl from microwave and stir in the ricotta. Add figs and pistachios to the top and drizzle with honey.
For stovetop cooking, bring water and salt to a boil in a small saucepan, stir in oats, reduce heat to medium, stirring occasionally until most of the liquid is absorbed (~5 minutes), remove from heat and cover for 2-3 minutes, then top with all the delicious goodness.
Health benefits: Figs are an abundant supply of nutrients as well as pack in 5 grams of fiber for in every three-fig servings. Ricotta cheese and pistachios provide an excellent source of protein to maintain energy throughout the day. Additionally, making the oats with milk can increase protein as well as calcium intake.
2. Brussel Sprout and Cauliflower Breakfast Muffin
Ingredients (for 12 servings):
- 2 cups finely diced cauliflower (in a food processor works best)
- 1/2 cup finely diced brussel sprouts
- 1 tablespoon ground flaxseed
- 2 eggs (beaten)
- a dash of salt and pepper
- 2 cups grated sharp cheddar cheese, and
- (optional) 2/3 cup diced mushrooms.
Instructions: Preheat the oven to 375 degrees, place muffin lines and coat liner with non-stick spray. In a medium size mixing bowl, combine all the ingredients and stir until evenly-blended. Pour into muffin liners and bake for 30 minutes or until golden brown.
Some of the health benefits: One serving of cauliflower equals 77% of the recommended daily intake of vitamin C and provides a rich supply of other nutrients. Frequently adding brussel sprouts to the diet may decrease the risk of obesity, diabetes, and heart disease as well as increase energy and overall lower weight.
3. Sweet Potato and Pumpkin Puree Parfait
Ingredients (for 3 servings):
- 2 cups diced sweet potatoes
- 1 can unsweetened pumpkin puree
- 1 tablespoon melted coconut oil
- 1/2 teaspoon vanilla extract
- 3 tablespoons pure maple syrup
- dashes of cinnamon
- 0% plain or vanilla Greek yogurt
- 3/4 cup granola, and
- (optional) pumpkin seeds.
Instructions: Pre-heat oven to 425 degrees. Add pumpkin puree, maple syrup, and cinnamon together in a bowl and chill while prepping and cooking the sweet potatoes. Place sweet potatoes on a foil-lined baking sheet, mix melted coconut oil and vanilla, then pour over potatoes until covered, sprinkle with cinnamon.
Cook for 15-20 minutes, stirring periodically. Take out the chilling pumpkin and sweet potatoes. Fill the base of three bowls with puree, then add yogurt, then add sweet potatoes, then a little more puree and yogurt, followed by granola and pumpkin seeds.
Some of the health benefits: Sweet potatoes are high in carotenoids like beta carotene which is the precursor to vitamin A in the body. Sweet potatoes can help strengthen eyesight and boost disease immunity as well as are powerful antioxidants. Pumpkin puree offers an ample supply of fiber, vitamins, and minerals (including iron).
Enjoy and please feel free to share other favorite healthy breakfast ideas to help kick start your morning!!