7 Healthy Breakfasts for Beginners

1. Welcome: Welcome to simple and healthy breakfast recipes. The reason I made this course was really for myself, selfish reasons. Some days were really hard to get out of bed when you're going through a period of just things are just not working out in your life and you need to have something to get up for. For me. That was breakfast. So knowing what I was going to make in the next the next day, the next morning got me up so that I just I knew I could start the day on a better foot. It's always harder to get rid of something, but it's easier to replace it with something healthier. So instead of taking away things from yourself, Why don't you just plug in something healthier and that's what this breakfast can do. I hope it goes beyond breakfast and empowers you that you can change any habit. Welcome to the course. Let's get started. 2. The Project: The project for this course is you're going to get the recipes, you're gonna get the grocery list. And we're going to do these recipes together. We're going to do a week's worth of healthy recipes. We're gonna go through sweet and savory ones. How to add healthy fats and proteins into your breakfast and really your meals. This can be nice brunch recipes as well. How do you cook eggs so they're not overcooked and rubbery. And how do you make a nice smoothie that's not too watery and not too sugary. These are all things we're going to go over in the class so that after this week, you can just shuffled through and make whatever breakfast you need to in the coming weeks and months for your healthy restart, you can find those resources of the grocery list and the recipes in the links below. So make sure you click on those. And then you get all your ingredients ready before you start doing the video there. So let's get cooking. 3. Day 1 Scrambled Eggs with Peppers: Good morning. Welcome to my outside kitchen here we're gonna get started with scrambled eggs with peppers, a beautiful simple breakfast you can make in 10 min. Simply simple ingredients, good flavors, and it's going to keep you energize. So what do we need for scrambled eggs with peppers? We need a quarter of a red bell pepper. I'll show you how to cut that up, but you can also use Jarred peppers. Okay, we're going to need a green onion here. If they're small, use two of them. We need to, okay? Or you can use for egg whites. Okay. We'll need a teaspoon of water for the eggs. We'll have a little slice of avocado and salt and pepper. That is it. We can add more. I'll tell you a little more about that as we go along. But let's just get down with the basics. Okay, so let me first show you how to crack an egg. A lot of people get scared about this. They don't know how the right way is. Let me just show you the way I do it. There's no universal way to do it, but it's how you feel. So let's get started. We got a bowl here. I got to organic eggs. I liked the brown ones. If you can get those organic eggs, free range is best. And what I like to do is just have a flat surface to break the egg on. A lot of people will do it on the side. Sometimes it just goes wrong or it doesn't crack properly flat. So we're just gonna give it a 123, hit once and then we'll crack it. Okay, 123 and bam. Okay, we've got our first egg. And egg number 2123. Crack it. Just use your fingers, thumbs in there and break off the shell. Okay. After you crack your eggs, always wash your hands because eggs can tend to have some of this bacteria. So I'm going to wash my hands, okay, and now we're just going to whip this up. I'm going to add a teaspoon of water. The water will make it a little more fluffier and prevent the eggs from drying out too much. If you like dry eggs, just go the water, don't add the water. Okay, So let's get a little teaspoon. I'm adding a teaspoon of water just to add something fluffiness to the eggs so they don't dry out. And I'm not gonna put any salt or pepper right now. Sometimes it turns the eggs gray or kind of greenish as they cook. Just my preference. Okay, so we've got our eggs ready. Now let's go over chopping up our veggies. This is the nice plots in French put in place. So we want everything, all of our ingredients to be ready before we start cooking, before we even turn on the heat. It just makes your mental clarity. It makes things go easier in the kitchen. So let's prepare all the ingredients before even starting to cook. What's the easiest way? What's the easiest way to cut the bell pepper will let me show you. Hold it just like that. And we're gonna go one side down here, look at that. Virtually no seeds in there and we just need a quarter of this. But if you want to continue, you're just going to cut all the way around and it removes the seas. Isn't that great? Okay, so you can take, could save this. Now, all your seeds are in one place. That is the easiest way to quickly. Okay? Now if you have any excess seeds in there, just remove those. And we're just going to need a quarter, a quarter cup or a quarter of a large red onion, a quarter of a large red pepper. So I always like to remove this white part. It can be a little bitter. So what I'll do is cut a little piece here and then you just kinda flay it. Whatever is easier if that feels easy or you can just angle it, cut out that white part. Okay, So we got some extra we can put that in as salt tastes, stir-fry. And then we're going to chop this up. Right? So always when you have your 90, we're going to have the rock back forth motion here. We're going to be holding it three fingers here. Grip the handle here, and it's extension of your arm. And then this hand is going to have this kinda claw. And there's always one knuckle in the front there to guide us. And that's going to be the safest the safest way. So just cut the strips and then we're gonna go and cut the opposite way. Okay. And bam, we have about a quarter cup, maybe a little more, but beautiful. Okay, you got the peppers ready. Now we're going to do the green onion. You just want to remove the root and remove any dry ends here. Okay? Alright, so remove that. Then I like to peal because this has dried out. Peel that first layer off. So you don't really have to wash. And now just keep that for your vegetable stock or just throw it out. Now we want to cut on a diagonal, so cut it in half first. So then you can do two at once kinda thing and thin slices. Okay, So on the diagonal, you need a sharp knife for this. We have some here. Okay? So just continue this way. Watch my knife technique. Just keep practicing. Some good knife techniques. Make it so much easier in the kitchen for you. We're going to use the white and the green part, okay, So when you get down, if it's a little slippery, just don't don't risk it. Just stop there. Okay. Right. Our Mason plus is ready. We got our peppers, we got the green onion, and we got our eggs whipped up, ready to go. Now, we're going to start cooking for this. You want a nice non-stick pan, okay. And always please have the best quality non-stick there. Any scratches, throw it out, get a new one. Okay. You don't want to scratch up your non-stick because there is toxic materials in there. Also always use nylon or a it seems to be plastic, but it nylon or silicone. Use nylon or silicone spatula so you don't scrape that bottom here for the non-sticky. Okay. I always use non-sex for my eggs. And that's generally the only place I use the non-stick. We're going to heat this up. So we're heating it up, and then we're going to add a teaspoon of oil. Okay, so I just go ahead and add it in. We don't need much because we have a non-stick pan. So don't overdo that. We're going to start. We're going to start with the peppers because the peppers take the longest to cook. So we want to soften those. It's going to take two to 3 min to do that. So just roll this around. Okay. Can see it good there. Okay. You want the oil to get hot? And how do you know when it's hot? We're going to test with one pepper. If it sizzles, then we're good to go. Let's try it out. Still needs a little more time. I met a high heat. I want to bring the oil temperature up, cook those peppers fast. Then we're going to boot. Then we're gonna go with the green onions and then lower the heat to cook our eggs. Okay. Alright, sounds like we're sizzling. Go ahead and put all those peppers into the pan. Remove any seed. I already smell it now. Smells great. Okay, and then just use your spatula to get the pepper is cooking evenly. Now also use that. Okay. And I like to season as I go, we're building flavor. You want to put a little salt as you go. So I'm putting like an eighth teaspoon. I like kosher salt. Sea salt is good to the coarse Kosher salt. You can pick it up. How do you know when the peppers are done? They start to soften. Okay, we can already see that there's a change happening here. Use your eyes. And you can see that we went from bright red to a little more orange. You can try to cut into them. So two to 3 min. Okay, I always like to taste as I go as well. So I'll put one aside and I'll taste it to see if it's well seasoned. Now we'll lower the heat a little bit to a medium, low heat. I'm going to put my green onions. I didn't put all the green onion. It's about a tablespoon. Okay. This will just be a minute. Those green onions don't take any time to cook really at all. That up. We're lowering the heat now. Okay. That's good. We have a well-seasoned red bell pepper. I'm taking it off the heat. Now I want to lower the heat. The thing here to note is eggs are very delicate. They don't like the high heat. They're going to tense up and get rubbery. Lower the heat. We're going to mix up the eggs. We have that already ready. I even remove the pan from the heat to pour it in. Just because I want to lower key. Now I'll do a little more salt, very little, and a little pepper into the egg. Bam. Now, just get the edges there and start folding it up. Because you don't want the eggs to overcook. Get dry, and decide on some people like their eggs, nice and dry. But just keep moving them around. We're at a low heat. Just takes a minute. Utility. Those eggs are not liquidy anymore. That's when you know it's done. If you like your eggs a little more dry, just keep it going a little longer so they get more golden. I know people in my family like that kind of golden golden brown eggs, so I just flipped it. There. There we go. Okay. So that's basically done. When you don't see any more liquid in there. It's going to continue to cook. I'm going to turn off the heat. The heat is off. Our eggs are still cooking in the pan a little bit. Have a little toast here. I can just throw that in here to warm that bread up a little bit. Can also have a tortilla with it. It just makes it more filling breakfast. So whole grain bread. I have about a half a cup of berries for my breakfast. And of course, the beautiful avocado. I love. I love to have avocado with peppers and onions and eggs. So just a healthy fats going to keep you full longer. So be very careful when you cut these, it's better to have a smaller knife if you're feeling more comfortable, please don't do this. There has been too many accidents. So just put it on a flat surface and just kinda get that knife into their holding it down. And we want a small slice. So that will come out. So just kinda rock the ninth back-and-forth. Okay, so now look at that. You have a beautiful slice. You can also cut it in half. That's easier, but that's exactly the size that I want. Okay. So what's going to happen now? We're getting ready to play it up. It's got to look pretty right. So just turn that bread over for a second. I'm going to play it up. My eggs here. Break them up if they've gotten condensed. All right. So this is for one person, it's a pretty proper good breakfast. You're getting veggies, changing up just the regular eggs. With some peppers for some vitamin C. Peppers have lots of vitamin C and super healthy for you. Gotta eat that rainbow. Get a spoon to scoop it out. Hey, that could go right on top. Just like that. If you have a little more green onions, which I do, I can just talk a little more just to give a little more color there. Okay. And our toast. Okay. Let's cut the toast to make it a little more pretty. Beautiful, beautiful, beautiful. Let's see here. How can we make it the most beautiful thing? So this is your eggs with peppers and onions. We topped it with avocado. We got some toast. If you want that whole grain, you can also use tortilla and some half cup of fresh fruit, pineapple berries, Apple, whatever you desire. And you've got a healthy breakfast. This is your first breakfast. Now it's your turn to go out and try it out. Tell me what you think. Boneh fatigued. I hope something very wonderful happens to you today. Have a wonderful rest of your day. 4. Day 2 Apple Cinnamon Oatmeal: So what's on the menu for breakfast today? A beautiful apple cinnamon oatmeal. Okay, I really liked this one. It's kinda like a tree, kinda like an apple pie ish kind of thing happening. And it's super simple to make. You have two options. You can do this on the stove top, you have disturbed around, or you can do a shortcut and do it even in the microwave. There's nothing wrong with using the microwave a little bit. As long as you have enough moisture and liquid to cook it because that's how the microwave cooks things. Okay, so what do we need for our beautiful apple cinnamon oatmeal? We need a cup of water, half a cup of rolled oats. Not instant and not steal, Okay? But are rolled oats there. Okay, then we need one apple. This is a Ranier. Could use Granny Smith 2.5 teaspoon of cinnamon will have other fixings. Maple syrup, flax, seed, yogurt, a walnuts. These are all things you can add, whatever you feel like you need to add more protein with your yogurt or more healthy fats with your flax seed. So let me go over how to prepare this beautiful, simple apple cinnamon oatmeal. So first let's go over cutting the apple. I'm going to show you really quick way because a lot of people just make it more complicated than it has to be. Think of. You have that core in the center. Don't you don't have to get a core anything. We're just going to hold our grip the apple like this fingers back, not like that. Okay, so tuck those fingers and then we're going to cut it where we think the core is. You'll see enough. So it looks good. We didn't cut into the seeds and we're just gonna go around, cut another square away. And we'll just continue. And this is really the quickest way. And then put it on flat on the cutting board. So it's easier. And there you go. Seeds, not even to be found here. Perfectly cut apple. You can nibble away at this if you want or throw it out. It's up to you. Now you don't have to go through the process of taken out the seeds and all of that. We want these to be a small chop. So I'll just show you. Alright. And then smoke chop one way, turn it. Always have those fingers back. Okay. I like this knife. See what that holes or four so that the apple doesn't stick to my knife. Really does work. Okay? So just a small child. I love how the Apple brings a natural sweetness, so you don't have to add as much sugar, maple syrup. Because there's a natural sweetness and you get the fiber of the apple. I don't bother to peel it because there's a lot of great nutrients in the peel. But make sure, please make sure you get organic apples for this. Organic apples are on the list of the dirty dozen. So one of those fruits that has high pesticides, if not, but if you don't get organic, so please get organic for apples or the equipment, what do you need? Just a small saucepan like this. And I like to start with a wooden spoon so it doesn't stick, but you can use a regular spoon. We're just going to stir it. If you want the shortcut, just get a big bowl, glass microwaveable bowl. And you're gonna put all these ingredients into the microwave five to 6 min. Okay, but I'm gonna do it the old-fashioned way. I like a little string here. So let's get everything in the pot. Half a cup of rolled oats, one cup of water. You can also use milk or your favorite non-dairy milk. And then, and then one, apple, the whole thing. Beautiful chop Apple. Going to turn this baby on. Okay. So started at a high heat and then when it starts to boil, we're going to lower it, okay? And we're also going to put our cinnamon in there. So half a teaspoon of ground cinnamon. For our apple cinnamon, oatmeal. You need to get the cinnamon, right? Okay. This is just brings warmth spice. Okay? I love cinnamon. Can always just more right on top at the end. And we're not gonna put any sweetener in there. If you're really in a rush in the morning and you just want to make this all in one pie. You could put your sweetener one to two teaspoons of honey or maple syrup. But I like to drizzle it at the end. So this is what we got going on so far. Okay. And we'll just bring this to the boil. It's going to take five to 6 min to cook. What we're looking for is just that the apple softens, the oats will start to get more creamy as well. But we're really just trying to get the apple softened a little bit. And that will show us that it is done. I see that it's starting to boil. Use your senses when cooking. This is the beautiful, The beautiful part of cooking is that it brings you to the present moment. You engage your senses, use your Kate's brought to a boil, so I'm just going to lower it medium. Okay. And we're going to cook it for 5 min and just stir it every now and then, okay. Smelling really good already. Just keep that heat at a low key. We don't want to boil all the water away before the oats cook. Just a medium low. Okay. But we're engaging the senses you're using your smelt. See, does it smell good? You were using touch to see if the apples are gonna be nice and soft. Reusing the eyes and see if it's boiling. This is all a moment to be present with your breakfast. Those good intentions into this apple ball going stir every now and then. A low heat just to make sure it doesn't stick on the bottom. If it does start to stick out a little more water or a little milk of your choice. But it looks good here. So after 5 min, this is what we're looking at, at a low heat. Or apples have softened debate or oat meals creamy. And we are ready to put it into a bowl. So after about 5 min, we got a nice looking oatmeal bowl here with the app. I always like to do a little pinch of salt in my sweet things. I like it. You don't have to add it. Stir that up. And now I'm going to play this for you because we have to make it look pretty. We have to make it look pretty for ourselves, right? We deserve it. So let's turn off the heat. And this is gonna be super filling. Look at that beautiful oatmeal bowl little treat in the morning. So we're just going to pour that into our little bowl here. This is for one-person, this will keep you full guarantee. It kinda looks like apple pie. Okay, There's a little more in the bowl. A little more in the pot there. Look at that beautiful bowl. I'm gonna get a little dollop of our yogurt for a little extra protein. Look at that beautiful K12, two tablespoons, whatever you're feeling like, because we got our yogurt on there, we went a little sweetener, I like hundred percent pure maple syrup. You could also use honey about a teaspoon, okay, so measure it. If this is a new measurement for you. One to two teaspoons, don't overdo it. We're gonna go with a few walnuts just to give us a little crunch. Okay, That's beautiful. And a little flax seed. You don't have to do all this, but if you haven't, I like to do a little flat just for a little color, a little pop of color. I got a few fresh berries here, blueberry, raspberry. Don't give the little tartness. I just think it's nice. These are just ideas to plate it up. Really nice for yourself. Look at our beautiful plating of the apple cinnamon oatmeal. Gorgeous, right? Your apple pie. Fam, breakfast is served. 5. Day 3 Berry Smoothie: Hi, Good morning. Today we're gonna do a quick berry smoothie. Smoothies are great when you have no time in the morning. And especially a great way to start getting your five to nine servings of fruits and veggies in your day. So whenever you rushed, think about a smoothie, right? So a few key tips with the smoothie. We just always want to have a frozen fruit. Whether that is your frozen berries or tropical mix or peaches, or frozen banana. In my case, we have some mixed berry, some raspberries and blueberries. So a couple of those. And then we're gonna do a cup of baby spinach. Great way to get your greens in. Spinach doesn't really have a big flavor. So it's a really good way to just put it in your smoothie. Get your greens, banana, ripe, little overripe, quarter cup of oat milk, soy, amen, whatever you like, could even use water. And then a cup of nonfat Greek yogurt. You could do the fat in the yogurt. It's up to you. Mine is a full-fat yogurt. This is gonna be our protein. This is really what's going to keep us going, energizing the day. So important to have some of that protein in the yogurt. Otherwise it's all kind of a lot of fruit and sugar. So this will balance it. We also have some flax seed for fiber. I'm just going to use a spoonful of flax seed ground. And if you have it, some granola, there's a good recipe in there. If you'd like to make it yourself or just buy one that has a lower sugar and you can have some crunchy toppings. So let's go ahead and get started. Of course, we need a blender to make a smoothie. I have a blender here. I'm just going to basically put everything in the blender and we're going to start blending away. Okay. Taking me back to my jumbo juice days. It is a smoothie chain where we made strawberry banana smoothie was the most popular, so I definitely learned a lot there. It was great. Okay, So our bananas going in them. Okay, And then we're gonna go in with the yogurt. This is very thick, so depending on your yogurt, you'll need to add more or less liquid. So just some yogurts are thicker, some are a little thinner. So just be mindful. We're gonna do a quarter cup of our liquid here. So not quite all of my measurement here. Quarter cup, we can always add a little more, start with less. And then let's not forget our little fiber, omega-3. Healthy fats for the brain, just to tablespoon gives a little nutty flavor. If you go over a tablespoon, it just feels too much like health foods. Just start with a tablespoon. I grind my nap. It comes like this. But ground up, you're able, your body's able to digest and get more of the nutrition. Leave it in the freezer or fridge because there are oils that can go rancid easy. So just leave your nuts and seeds in a freezer, keeps much longer and they taste better. You don't go rancid. Okay, so let's get blending up here. You get a little tool here. Just getting going. A little more liquid. We're going, okay, let's see how we're going here. Let's see how. Alright, so I just like to blend it until you can't really see the spinach because I don't want to be eating a chunk of spinach in my morning smoothie. So that's kinda just how, how much do you blend it? Okay, Then let's serve it up. That's our smoothie. There's a bit more in the blender, but let me just talk this and show you what we got. Because that beauty raspberry, blueberry smoothie with the banana and protein packed Greek yogurt. One way to start the morning. 6. Day 4 Vegetable Omelette: Good morning. Today we're going to be making a vegetable omelet, very simple, healthful breakfast. So you can start getting your seven to ten servings of fruits and veggies in the morning case. So here's what we'll need for that vegetable omelet will need two teaspoons of a vegetable oil, will need a couple of mushrooms, a cup of spinach, green onion to lay eggs. And that's gonna make our omelet. We can also have a little avocado fruit on the side if we're feeling it. Okay, so what's the first step in getting this omelet prepared? We need to wash our mushrooms. Ok, you can see some dirt on there. So I never like to wash them, just dunk them in water because they're like sponges. So you get a damp paper towel right here. And then over the sink, you can kinda just you're just going to wipe them with your damp paper towel to remove any dirt. Okay. So just like that. And so you just want to remove you can see that little dirt there, just remove that. And if you need to rinse lightly, you can just do a little bit of water. But you just want to get all that dirt off. Once our mushrooms are nice and clean, we're gonna go ahead and slice them. So for these button mushrooms that can eat the whole thing, alright, so we just wanna do slices that they're going to cook much faster. Okay, so I just like to put it on the stem here that is stable for you. Whatever is more stable, you want to do that. So just very thin slices like a quarter inch. If you want to cut this off first. So it lays flat. It's much more stable for you. If you feel more comfortable. You can chop that up to the little stem. That's just one way or put it in your vegetable stock. Alright, so our mushrooms are ready. And now onto the green onion, you can also use a little piece of white onion if you don't have it. I just cut off any dry areas here. And then we're going to cut the root first. And then I'm gonna do a very thin slice so that it cooks quickly. So the whole onion, I'm going to use white and the green part. The white part is going to be a little more. Okay. The white part is going to be a little more strong. So I like to always keep that keep them separated. So I will cook the white part and then sometime just sprinkle the green part at the end. Because the green parts are more delicate. But I want to cook the white area here. Okay? Alright. So that's our Mason plus. We have our mushrooms are green onions, and our spinach. Now let's go on with the eggs. We're just going to mix them in the bowl. Okay. So I just like to one hit and then just like that, use your thumbs to open it. There we go. And one another hit holding the egg like that. Okay? And it just breaks easily and nicely. Wash your hands. You're going to whisk it up and we're going to add a teaspoon of water just to add some fluffiness. You don't have to do this, but it adds a little fluffiness. So just put your water in there and then just whisk it up to break up the yolk. You want it to be all evenly disperse their wives and your yolks. You can also use for egg whites in place of two ways, if you are watching your cholesterol. Okay? So I don't put salt in here. I think it turns them grayish when I cook, so I'll put that later. So I'm going to be using the stainless steel pan. You can also use a non-stick pan if you want to use a little less butter or oil. But I'm going to show you how to cook it so we don't have any sticking to it. We're going to have to use a medium low heat, so the egg doesn't stick. I'm gonna do about one teaspoon of oil and one teaspoon of butter. But you can do just all oil if you prefer. We just need a little bit. The buttery kinda gives that flavor and the oil makes it so it doesn't burn the butter. Okay, so we're gonna start with our mushrooms. The mushrooms take the longest to cook about 3 min till they're golden brown. We're going to put a little salt on them. Then we're going to move on with the onions and spinach and then the eggs. So you always want to cook the vegetables first because they need to soften a little bit. So just whatever you're using, if you're using red bell pepper or other peppers, always cook them first, couple minutes. And then we're going to add the eggs. Once this is hot, we're going to add the mushrooms. And then just you want, whenever you put the veggie in there, you want all the oil to coat the veggies so that it will evenly oil is the conductor. And so once the veggies are coated with the oil, they cook more evenly. Okay. Alright, so you just want single layer as possible so that they get even browning. We're going to put about a teaspoon of salt, not very much. At this helps it cook a little faster. I'll put a little pepper. And you can do this. You just kinda put it down the middle and then flick the wrist. You can try this with beans or rice and lower it to like a medium heat. All right. Looks like we need a little touch of oil. Like a half. We'll just let that. Okay. I only tasted they go. They're done. Good. Okay. Now it's been about 2 min. You can see there's a little browning there. It tastes really good. We're going to add the onions, the white part. Okay. That was one green onion or white parts there. These just take a minute to cook. Kinda break them apart. Right? Spelling. Good. Okay. Beautiful. I lowered the heat a little more. And now you can see those green lines started to wilt a little bit and they turn really bright green. I don't want to keep cooking. It's so long. I'm going to put my spinach in there. And it looks like a lot, it's all going to cook down. When a little more Pepper. Ok. And just going to lower the heat to really love. And just, I want that spinous to wilt. Okay? So I'm actually going to turn the heat off. I want the pan to be at a really low heat when I put the egg minute. So I'm just going to let this off the heat for a minute or two. Okay? After a minute it's been off the heat. I want it to cool down that pan. I still don't have the flame on. I'm going to put another little half teaspoon of butter. Okay? And another little half teaspoon of oil. Just to ensure that we don't have any sticking eggs. And I have another spatula here just to get that butter and oil all throughout the pan there. And you can see the heat is not on. The sizzling goes down. Now let's add our eggs. Good. Okay. You have to have this low heat if you don't want the eggs to stay. So now I can turn the pan back on and have a medium heat. Okay, depending how you like your omelet, you can let it get really golden brown. Or you can do as I'm doing, which is just kind of mixing it. And it's still super hot. And you just want to take it on and off the heat. Okay. And we just wanted to cook it until there's not any liquid left. Okay. So if you want, you can kind of go like that to get any less liquid. Just let that sit for a minute and just kinda use that spatula. We want a really low heat. So just use that spatula there to kind of shimmy it up. You can either flip it at this point or you can just let it cook in the pan a little longer. Switch to this guy. To bring it up. You can see that it's nice and beautiful. They're just the little liquid remains. Some people like that. Okay. You can either flip or what I like to do. You get the plate here and you just kind of start folding it like a carpet. Okay. Just shimmy that up. Then we're gonna get a plate and you just release it just like that. Okay, you can finish it with a little more butter if you want. Look at that. And then we have just a few. Remember our green onions here. We get that. That's a beautiful veggie omelet. To get three servings of veggies into your day in the morning. All right. Just finish it with a little butter if it's okay for you. And that is your veggie omelets. 7. Day 5 Almond Butter Banana Toast: Good morning for today's breakfast. We're doing a simple one. It's a kid favorite too, but you're going to love it too. Because it's so simple. The major cookie you gotta do is just toasting your bread. So you can get your gluten-free bread if you like. Or you could do rice cakes if you don't have, if you're not eating bread. But just get that nice and toasted up or crunchy rice cake. Because that kind of contrast between the soft banana and almond butter, the crunchy bread is really what we're going for here. So what do we need? We need one banana, we need some almond butter. This is gonna be our protein and healthy fat. This is going to keep you full longer. So make sure you got some good All natural almond butter or all natural peanut butter. And then just a drizzle of honey. You don't have to, if you're watching your sugar, the banana, the banana might be already sweet enough for you. So you might need that or not. And that's all we're going to toast up. I've already toast up the bread. And then what we are going to spread one tablespoon of our almond butter on each slice. I just mix up your almond butter. I leave mine in the cupboard. If I know I'll be using it within a couple of months. But you can leave it in the refrigerator. You just got to mix it up because it does settle and you don't want to get all oil or all solid almond butter, so just mix it up as well as you can. I think they sell tools for this, but you just get some muscle work in there. This is where you get your biceps in there carefully so the oil doesn't splatter on you. Okay? Alright, so this is about a tablespoon here. You don't got to measure it. This is just whenever I show people this recipe and they have kids, it does become their kids favorite new lunch or snacks. So it's really a nice breakfast or snack because it has protein. You're getting a protein, you're getting whole grain. And it's very complete. And it's just a nice little treat, little way to feel like a kid. Without adding so much sugar, like a peanut butter and jelly sandwich. The jellies have so much sugar in it. We're using the whole fruits, you're getting fiber from the banana, potassium. Then I'll just show you a little, kind of a nice little way to prepare your little toast for yourself, for your loved ones. That is picture perfect. So thin slices. The more patient you are, the more thinner. So I don't know what kind of day it is for you. But then you're going to make a roof. Okay. This is where you can be a little kid and playful. Okay. Get that kid inside of you. And you're just going to shimmy them. So we're gonna do about half a banana per toast. Remember to get a whole grain toast for the most nutritious one, I'm using a Dave's bread. Also, Ezekiel's really good. And then if you get your rice cakes, you can get a brown rice. And then I'll just shimmy the thinner the better because you get that like perfect by a banana in each little bite. So just cutting up the rest of my banana. Nothing too crazy here. This is great for your busy mornings. If you want to be bad. I won't tell anybody. You could do a little chocolate, you know, get a little dark chocolate and shave that over the top. I didn't tell you that I'm a healthy chef and really got everything we need here. Alright, you got your toast, you got your nice little roof, Shimizu banana. And then just if you want, I'll do the slightest drizzle of honey. Not much. This is not sugar town over here. This is just like that extra little pop of sweetness and it adds something different. You could also do a little dust of cinnamon if you want, and then put it right on here, serve to yourself or your loved one. And then you could do some berries. I always like that blueberry banana combo or raspberry, strawberries. It just adds some. You're just making it fun. And you know, the acidity of those berries with the sweetness is just a really nice kind of contrast again. So you got the crunchy bread, the soft banana, and the soft almond butter. And then you got some tart blueberries. And this is your breakfast, is your snack or lunch, okay? When you have a busy morning, Protein, whole grain, fiber from our banana. This is a perfect way to start. You can feel good about it. A wonderful day. I hope something wonderful happens to you today. 8. Day 6 Spinach Frittata with Sun Dried Tomatoes: Good morning. Today we're going to make one of my favorite breakfast, the for Tada. Tada is coming from Italy. It's just kind of like an omelet with a bunch of veggies. And even if you go to Italy, you'll find that they eat it even cold for a snack with a piece of bread or something like that. So I like to make it in the morning and even just have it in the fridge. You can take it out and eat it cold for a snack later on. It's a great source of protein and you can pack a bunch of veggies in it. So for this, for tada, I'm gonna be doing the sun dried tomato and spinach in mixture. If you don't want the sun dried tomatoes, you can use mushrooms instead. Or you can even use cherry tomatoes. I'm going to start with the eggs. We just going to mix those up. I'm going to show you how to separate the eggs if you need a little help there. Because we're gonna do two eggs and two egg whites. The reason that we are doing the, the egg white is just because the egg white has pure protein and the yolks are a good, healthy source of fat. But we're going to lower the font by using the egg whites instead. So I'll start with two whole eggs. It on a flat surface. That's how I like to do it. 123 crack and then just poke your thumbs in the middle and open. Okay. Once you've got that down, now we're going to separate them. So again, just crack it on a flat surface, open it, but don't just leave it like that and let the whites kinda run down. And you're going to go back and forth to remove gently the white without breaking the yolk. Okay. You can also buy an edge separator. I don't save the yolks if you want to, you can bake with them. But for now, I don't have any plans, so I'm just going to discard the yolks. Okay, So can get those or you could buy already the egg whites in a carton. I just prefer the whole egg. I don't know what they add to those, so okay. That's our eggs. To lay eggs and to egg whites. Wash their hands always. For the eggs, you just want a width those up. I'll add just a tablespoon of water for a little fluff. So cold water. All it. Just with that up. If you don't whip it up, you're going to have different colorations of your Furtado. Some will be white, some of the yellow. You just want to whisk it so it's all fluffy. My bowl is a little small, but we'll make do here. Just break up the yolks and use that risk motion. I'm just doing that circle. Okay, so put those side and then I have my chopped onions, half a cup. I just do extra put them in a little bag. They're ready to go in the refrigerator. Whenever you can save time. Then I made some sun dried tomatoes. If you're using sun dried, the dried not in olive oil, put them in hot water to soften them. If you're using in the olive oil, just reserve that olive oil has great flavor and we're going to cook with it to give even more flavor. And then I'm going to just chop these up. So this is a quarter cup. Remember you can use mushrooms if you don't want the tomato, but man, this flavor is packed with flavor. So I'm gonna do strips. The main focus here is I just don't want to get Tomato. These are very concentrated and flavors, so I just want them to be dispersed throughout good for tada nicely. Okay. We also have the spinach and we have the feta. Okay, so let's start cooking. We're gonna start with a 8-inch non-stick if you want. If you're a little unsure about the egg sticking, use a non-stick. I'm going to use a stainless steel, but I'll use a little more oil. Makes sure that it is oven proof that it can go into the oven and preheat your oven to 350. Okay, So this is gonna go in the oven and we're going to start it with a little oil. Olive oil is what I'll be using. I have some of that reserved oil from the tomatoes. Just the drizzle. It's about a teaspoon there and we're going to start with the onions. Okay, so I'm going to use a spatula here just helps. So the exons stick and really coat the pan. Especially if you're using a metal one like me, get up to the sides. So that The eggs will stick eventually. Okay, we're gonna start with our onions. Chopped, chopped onion. They're pretty small. Right? Okay. And this is just going to cook a few minutes until they start to change to a more translucent colors. We don't really want any brownie. So just keep moving them around. And we'll put a little salt in their eighth teaspoon. You just get those going. When they just start to brown a little bit. I'm going to lower it a little bit. And then we're gonna go with the spinach. So this is three cups. Going to cook down. Baby spinach. Move that around. And we'll add our tomato. A little pepper. Okay, we're almost there. All right. I'm going to lower this a little bit. Looking too bad, rounding it off the heat. And I'm going to add a little oil. So the eggs will stick, just the drizzle, lower the heat, and just disperse the veggie evenly before we pour our eggs in there. Now we're gonna go in with the eggs. My heat off when a gentle heat on a salary. Okay. Now this baby's ready to go in the oven for about 12 to 15 min. So I'm just moving it so that any edges that are cooking too fast don't tense up. We'll put this in the oven now for about 12 to 15 min or until there's no liquid remains. And then I'll show you the finished product. Okay, it looks like R for Tatas ready, we put feta cheese. I put feta cheese in the last 5 min of cooking. Let's take a look. How do you know it's ready? It starts to turn a little golden brown on the edges and you can see it pulls away from the sides a bit. And then I'm just going to take a spatula and see charted, check underneath just to see that there's no liquidity eggs remaining, but remember it keeps cooking. So just take it out a little before. Please be careful with the handle. It's easy to forget that it's hot. So just rapid are destined flower on it. So what we've used to do, okay? So look at there's no liquid remaining. You can see that it's not sticking here. That's always a great thing. I'm just going to put it out on the cutting board here. Shimmy it off. Okay. Put that hot pan aside. Look at are for tada. Then I'm just going to cut up some basal. I only had a few sprigs here, but you can put pesto on it too if you have that. Parsley. But a little basal goes along way. Folded up kinda like a cigar. And then thinly slice. So we get really thin ribbons of our array. And that's gonna be like our confetti right on top. It's a beautiful show stopper one with the red and the green. So just tie up here. We have our feta, which gives a little saltiness. If you didn't use cheese, you might want to just put a little sprinkle of salt and look at our beautiful for tada for two or three people. I'll serve it up. Show you how it looks here. Looking good. Okay. I'll do it in quarters. Okay, It smells wonderful. Just get a nice little slice. You can serve this with a piece of toast with tortilla, or I'll probably be doing for tada with a little apple on the side, just to change it up. But there you go. That is your Matata. If you're alone, you could eat this for two to more meals, snack or breakfast. You could do half of it could be a larger breakfast. But look at you got your spinach in there. You got your sun dried tomatoes. You're feta to beauty right there. Piece of Italy. Enjoy it. And let me see what you make. Have a wonderful day. 9. Day 7 Pumpkin Pancakes: All right. Good morning. Are you ready to make pancakes together? Because that's what's on the menu today. Pumpkin pancakes. It's gonna be fun. Pumpkin has a lot of fiber in it. So this is going to up the nutrition of the regular old diner pancake, Okay? And we're not even using flower, we're gonna be making our own oat flour. So that's really, really cool. Maybe this is your first time you're going to make your own flower. You just need a high-speed blender or food processor. And we're going to put a cup. We're gonna put a cup of rolled oats into our blender or food processor. We're just going to blend that up a couple of seconds. And it's going to be good to go make sure your blender is dry or whatever container it is because it ends up sticking. So we'll blend this up here. Okay. We're all blended up just until it's a fine powder just like that. And then that's going to go into our mixing bowl. So look at that, that is your own flower you just made. It's a whole grain, so much healthier than your all-purpose white flour. They didn't take out all the stuff from it. So you get the fiber in there, Okay, to this flower, we're going to add our quarter cup and two tablespoons of non-dairy milk I'm using oat milk, could use almond or soy. And then we're going to add our fourth, a cup of pumpkin. Okay? So we gotta have our pumpkin puree in our pumpkin pancakes. Make sure you're not using pumpkin pie filling because that's already sweetened. This is pure pumpkin. You can make your own as well. So we're gonna do a fourth account. Okay. Probably be better in another measuring spoon like this. But I've already dirty this, so let's go for it. Okay, so forth the cup. Now you're going to have extra pumpkin. Great way to use it. Make a pasta sauce with it. You could do like a, a healthier version of mac and cheese. You can mix it with tomato sauce, you can mix it with cheese. And it would be really nice or risotto, that would be cool. Okay, because you will have extra, it will last about a week in your refrigerator. Just take it out of the can and put it in another container. You don't want it sitting in the cam. Okay? So we're going to mix this up here. And you just want to let this soak. We're going to add everything together. We want to give it at least five-minutes to soak so the Oats can really absorb some more of that moisture. This mixture, we're going to add our two teaspoons of baking powder, baking powder, baking soda, level it off just like that. This is gonna be our leavening agent because you can see we're not going to add any eggs. This is a vegan, actually, vegan pancake. So two teaspoons of baking powder. We're going to do one tablespoon of our healthy apple cider vinegar, super healthy for the gut. So a tablespoon apple cider vinegar. You could also use lemon juice. A chemical reaction they're happening, which is good. It's gonna be like a little fermentation to snakes that in a little bit. And then we need, of course, pumpkin pie spice. We're gonna go with half a teaspoon. So there are notes in there. If you want to make your gotta get new things. I can't read the, can't read them. So half a teaspoon of pumpkin pie spice if you want to make your own, there's a note. It's really just a mix of all spice cloves, nutmeg. Or you could just use cinnamon, use it. Teaspoon of cinnamon if you don't have pumpkin pie spice. Really liked that. And then we have our sweetener. Okay? So there's not many ingredients in here. I like that. We're gonna do a tablespoon of maple syrup. You could also use honey. You could use a Garvey, just a liquid sweetener, unrefined. And that's everything. We've got our oat flour or milk, puree, spice, baking powder, apple cider vinegar, and maple syrup. Now if you want. You can add some chocolate chips, just like a couple tablespoons to three tablespoons. I like this, but some people like that pumpkin and chocolate combo. So it should look like this. After you've mixed up everything, it's a little thicker. And if it's too thick for you, because sometimes the oats are different. We can add a little more milk. So I'm actually going to add a tablespoon. More of our oat milk. Yes. So it's not as thick. Okay. It is the longer it will take to cook. And we just want them to be more flat. Okay. Alright, so something like this. We're going for and we'll cook one-up, see how it is. Can always add a little dash more of liquid if we need it. Okay, So this is going to sit for about 5 min and then we're going to bring out the skillet, non-stick skill it. If you have it, you don't have to use as much oil. And then we'll cook them up about seven to eight pancakes. Only take a few minutes. You don't have time to wait. You can go ahead and start cooking, but it's better for it to just chill out for five-minutes, do your meditation, and then come back to it. Okay, we are ready to start cooking. We're going to get this going here. Make sure you always use your right spatula, not a metal one, Nylon ones so you don't scratch it up. Remember you don't want to keep a non-stick pan that's scratched up because it could be releasing toxic chemicals. So just make sure you always replace your non-stick pans as soon as they're scratched up. Okay. I just put about like a half teaspoon to a teaspoon of oil. Don't need much on a non-stick pan. And I'm going to show you a little trick to get the perfect pancakes. What you need is a paper towel. Okay, So people always say Why are my pancakes splotchy? It's because the oil is not evenly. There's too much oil and it's not evenly dispersed. So just take your paper towel. Now, it's evenly dispersed. We call it a patina. There's an even patina on there. And that's why the second pancakes always turn out better because you develop that kind of film. Okay, so our mixture has been sitting for a couple of minutes. And now we're just starting to spoon our mixture and then pad it into a thinner pancake. And we're gonna be at a medium low heat. Okay? Don't get too excited. Frying them up. This is going to be more of a low and slow kind of thing. So they are a little thicker than your regular pancake. That pumpkin is going to keep them a little more moist. Okay. Kinda love the color here. Okay, So if it sizzles a bit too much, I'm going to lower the heat because I don't want to fry them up. I just want them to be even even color. That's another tip for your pancakes. A lower medium heat is better. Don't get excited and turn it up. See if I can fit another here. Okay. All right. So a couple of minutes on each side. I'm going to try to squeeze this guy in here. Here coolly. Okay? Okay, So now I turn it every now and then because there's always hotspots, but remember the first one you put on? And how do we know it's ready? You just want to slowly start to see a golden brown. Then it's almost ready. If they cook too fast, the center is not going to cook. So you just want it to get a little lower heat. Okay, so that's still needs a little more golden browning. But on this side it was looking good. So we'll just let that go and it's paste so you can see it dries out on the edges a little bit. And that's telling you that it's ready to turn and this one is definitely ready. Bit of a hotspot on these pans. Okay. That was a little risky. Okay. There we go. You just want one swift motion and one quick motion down? Can't be too gingerly about it. 12 and let's see if I can start to dry out on the other side fast. Sometimes they lower the heat even lower. If I see they're cooking too quickly. Now this is telling me the hotspot is in the middle of the pan. So just this one might be cooking really fast. If you wanna do a double batch, you can always freeze them. They freeze really well. I wouldn't go beyond a month in the freezer, but it's really nice when you can just pop them in the toaster the next morning and you've got your pumpkin pancakes ready. How do you really tell when they're done? Well, you kinda looking for a firmness to the pancake. So I can see this one is really soft when you push your finger in their leaves, an indent. But like see this one, still a little soft. You want it to be really firm and really bounced back and not leave an imprint. And I always let it go a little more longer than you might expect for regular pancake because the pumpkin in their keeps it really moist and you can flip them over again. It's not like a steak. You can only flip once. It looks like we're firm to the touch and done. And in fact, a lot of times I'll just turn off the heat and just let them continue cooking. Because these are not your traditional pancakes. The pumpkin keeps them very moist. And if you want them a little more dryer, just leave them on the pan because the center could be a little soft just right now. So it's up to you. I don't mind a little soft center. I'll show you what we're looking at here. I'm just giving you one idea how you want to eat your pancakes. And I will show you the entry. Okay, so a little bit. Also, yogurt would be really nice. Can get a little yogurt in there for protein, a little nut butter if you want. But there's some nuts in the granola. So that's given me some protein, add some nuts, pecans if you want. A little drizzle. Tastes them first. I know the sweetness, but tastes them first. Maybe you don't need the sweetness at all. Okay. And then raspberries, that's what I had. Like that. I think you're gonna love these. I hope you're enjoying them right now. 10. Thank You!: Alright, thank you so much for taking this course with me. I hope you enjoyed it as much as I did. These are great recipes that I hope you carry through in the weeks to come and put your variations into the recipes, different fruits or veggies that you like, but you have the basics now to go off of. So please make sure to take pictures and upload those pictures to the project gallery. I want to see what you made, that beautiful presentation, that beautiful dish, and how your week one with these recipes. If you want to learn more about me, about all the resources I have, please go to my website or Instagram handle there. And you can check out some videos and quick tips that I have there for healthy things. Thanks so much for taking this journey with me. I wish you all the best in your health, the journey and life, and just balancing everything together. Making your new healthy habits part of your day so you can leave your best life. Alright, that's what it's about. So just always remember, be easy on yourself one step at a time and enjoy it. Man, it's short. Okay.