Healthy Breakfast Recipes For A New Year

As we begin again a New Year, let’s rededicate ourselves to eating well-prepared great tasting healthy foods. Believe it or not, it all starts with a healthy breakfast. Even if you think you don’t like oats, eat them, because oats (in all forms) help lower your cholesterol, decrease inflammation in the body, and they are dose-responsive, so the more oats you eat, the more effective they are.

For nutty flavored rolled oats, toast them in the oven and use them whenever rolled oats are required.

One to 2 tablespoons of ground flaxseeds or chia seeds add a boost of omega-3 to both uncooked and cooked oats. Have oats every morning and you will feel satiated and begin to see that your body remarkably repairs itself!

For the protein lovers on the run, make hard-cooked eggs so they are at the ready to be eaten. Either crack the shells and peel them or leave them in the shell, place in a bowl, and refrigerate.

When there’s time, make these breakfast egg rolls with or without smoked salmon.

Bon breakfast appétit!

Basic Breakfast Bowl(1 serving)1 cup toasted oats (old fashioned rolled oats)

1 banana, sliced

1 tablespoon raisins

1/2 cup berries (blueberries, raspberries and or strawberries)

1 tablespoon chia seeds or ground flaxseeds

1 cup unsweetened almond or oat milkTo prepare:In a big cereal bowl, combine the oats, bananas, raisins, berries, chia seeds and top with milk and enjoy your breakfast.For toasted rolled oats: Preheat oven to 350 degrees F.

Line a baking pan with parchment paper.

Spread old fashioned rolled oats evenly onto the baking pan and bake until the edges are light brown, stirring every now and then, and the oats become aromatic, about 20 minutes.

Completely cool in pan on a rack, then transfer to an airtight jar or container and use as directed for all recipes. Banana Steel-Cut Oats(Serves 2)1 large ripe banana

2 teaspoons pure vanilla extract

1/2 cup steel-cut oats

1 tablespoons ground flaxseeds or chia seeds

1/4 cup frozen or fresh blueberries or (other seasonal berries)To prepare:Working in a food processor, combine banana, vanilla and 1 cup of water, and process until smooth to make “banana milk.”

Transfer the banana milk into a small saucepan over high heat.

Add steel-cut oats and bring to a boil, cover and reduce the heat to simmer.

Cook, stirring occasionally until oatmeal is done to desired consistency, about eight minutes.

Remove from the heat.

The oats may look runny, but allow them to sit a few minutes to absorb some of the liquid.

Serve the hot cereal in bowls, topped with flax seeds and blueberries.Cinnamon Stick 
Quinoa Oatmeal(Serves 4)1, 4- to 5-inch cinnamon stick

1 quart water

1 cup cooked quinoa

1 cup old-fashioned rolled oats, uncooked

1/4 cup dried tart Montmorency cherries

Unsweetened almond or coconut milk for serving

Pure organic cinnamon for dusting

Sliced banana or chopped Pink Lady apples for toppingTo prepare:In a saucepan over high heat, add water, cinnamon stick and bring to a boil.

Add the cooked quinoa and cook for three to four minutes.

Stir in rolled oats, cover the pot, and reduce the heat to low.

Cook until the oats are soft, about 15 to 20 minutes.

Remove from the heat, add cherries, let stand for five minutes.

Transfer to warm cereal bowls, add milk to taste, top with bananas or apples, dust with cinnamon and serve.Breakfast Smoked Salmon Egg Roll(Serves 2)4 large eggs, whisked

1 tablespoon sherry or cold water

Freshly ground black pepper, to taste

4 scallions, trimmed and finely chopped

Avocado oil for brushing the pan

About 2 ounces thinly sliced smoked salmon

Capers, lemon wedges, and or dill for garnish.To prepare:In a small bowl, whisk eggs together with sherry and pepper.

Stir in scallions and mix well.

In a 10-inch nonstick skillet over moderate heat, brush the pan with oil.

Add about one-half of the eggs and swirl the skillet around to evenly coat.

Let cook until the eggs are almost set (allowing some of the eggs to flow through the center, omelet style) about two to three minutes.

If adding salmon, place thin slices over half of the surface of the eggs, then with fingers or spatula lift up one edge of the omelet and roll it to the edge of the skillet.

Then tip the roll out onto a warm plate, keep warm while making the next egg roll.

Quickly brush a bit more oil in the pan and add remaining eggs, and cook in the same fashion.

Slice the egg roll on diagonal to reveal the salmon inside, garnish with lemon, capers, and dill and serve at once.