Tag Archives: Breakfast

Weekly Eating – 7/30/18

 

Hey y’all! Welcome to the series Weekly Eating.

Here is where I’ll talk about the week’s meal plan versus reality, what we ate for the week, and how we did budget-wise. I hope it gives readers a behind-the-scenes look into our life through the lens of food, and it’s also a way to keep us on track with meal planning and grocery budgeting.

Feel free to share your wins and lessons in the comments below!

 

Last week I got a big ol box of tomatoes from Whitaker Farms. This weekend I finally got the time to make a huge batch of my easy peasy blender sauce, and canned 2 huge quarts and several pints. I LOVE homemade tomato sauce so much! The sweetness and complex flavors of locally grown organic tomatoes just can’t be beat.

budget epicurean weekly eating

And since I’m visiting my sister this weekend (more about that below) and she recently learned she has an intolerance for gluten, soy, and corn, I am bringing her a jar of sauce (because I know exactly what is in it) and tried my hand at a new gluten-free noodles recipe using almond flour and tapioca flour. I have no idea if these noodles will hold together or taste good, but at least I tried!

budget epicurean weekly eating

 

Monday:

Breakfast – fruit smoothie with watermelon, local peaches, banana, and blueberries + flax & amla

Lunch – half batch of tuna salad as lettuce wraps, plus some raw veggies and hummus

budget epicurean weekly eating

Snack – cut up fruits

Dinner – I did a crazy clean-out-the-fridge veggie burger with a Turkish twist. I had some roasted beets, leftover cooked potatoes, pinto beans and brown rice. So I tossed it all in the blender with spices and some flax to bind it, and make it into 8 patties, which I lightly fried in coconut oil.

budget epicurean weekly eating

I had some leftover pita bread and tzatziki sauce, and stewed some fresh veggies and cashews in Za’atar and curry powder. It turned out AMAZING all together! Cleaning out the fridge is a great frugal strategy, veggie meals can be truly outstanding, and it prevents food waste, all things that I love.

Tuesday:

Breakfast – Peaches & Cream oatmeal. 1/ cup oats, 1 cut up peach, 3 diced dried apricots, 1 cup almond milk, handful of walnuts. The walnuts added a bit too many calories, so I won’t use them again.

budget epicurean weekly eating

Lunch – leftover shrimp and broccoli fettuccini

Snack – more fruit!

Dinner – Wheat penne with the homemade sauce <3 I steamed some broccoli and cauliflower on the side.

Wednesday:

Breakfast – another round of Peaches & Cream oatmeal, sans walnuts

Lunch – the rest of the curry vegetables and brown rice. Cauliflower, bell pepper, onions, garlic, and fresh tomato. YUM.

budget epicurean weekly eating

Dinner – Chipotle was giving away free guac today only, so of course we had to jump on that! Chipotle is definitely both of our favorite ‘eat-out’ places. The flavor cannot be beat, and I’ve tried to make the chicken and the rice. It is never quite right.

budget epicurean weekly eating

Thursday:

Breakfast – cheerios, because sometimes I just don’t wanna

Lunch – leftover Chipotle. Another reason I love them is because it is almost always enough for 2 meals for me, so basically like half price and I get to eat it twice in a row.

budget epicurean weekly eating

Snack – no way, more fruit?!? 🙂

Dinner – The boy had a tiny bit of ground beef left from making himself burritoes for lunch, and I was craving some warm soup to go with the icky rain. So I tossed together a cup of rice, some stock from the fridge, frozen mixed veggies, and the beef. Bring to a boil and then simmer for 30 minutes. Boom, easy peasy and super cheap comfort food.

budget epicurean weekly eating

Friday:

Breakfast – fruit smoothie with watermelon, pineapple, cantaloupe, and cherry juice, plus frozen blueberries and banana

budget epicurean weekly eating

Lunch – canned soup from my desk at work, because I didn’t have any pre-made leftovers today.

Dinner – on the road!

The Weekend

I’m driving to Ohio this weekend for a wedding shower.

Yup. I agree with you, I am crazy.

It’s about a 10 hours drive both ways. But family. Ya know.

I packed a cooler with some road snacks, granola bars, PBJs, bottled water (re-useable bottles, don’t worry). Hopefully I can make it without giving into temptation for fast food, but who knows. I’m going to give myself grace and roll with whatever happens this weekend. Plus my mom doesn’t know, so it will be a total surprise to her. I can’t wait to see her face. 🙂

Food Total: $27.03

This week I did not go to the grocery store at all! It went by in a blur actually. I meant to go Wednesday but then it was monsooning. Then I was going to go Thursday, but the rain was even worse. So we scrounged and figured it out and it worked out. The produce delivery box was more than enough to get us by combined with what’s in the pantry.

Lessons Learned

Apparently I have far more food in the house than I even realized. We didn’t go to the grocery store this week and barely even noticed. I may be able to spread out grocery shopping to every other week soon, and just stock up on enough yogurt and bananas to get the boy through to the next trip.

Also I need to get back to batch cooking on the weekends again. I’ve been lax on planning and prepping, as summer is just plain crazy. We are definitely gone more weekends than we are here, and weekends are when I have the time, energy, and mental space to do these things. So I’ve been scrounging for lunch and snacks lately, and had a few ‘what the heck do I make for dinner’ moments. Those prepped “food, fast” meals are definitely required.

 

 

 

How about you guys? Did you have a learning week or an awesome week of wins?

Sweet Potato & Kale Breakfast Hash

Sometimes all you have time for in the morning is a bowl of cold cereal before you rush out the door. But sometimes, you want something warm, hearty, and filling. And also healthy. And also pretty quick to make… Seems like a tall order right?

Well, this is one of my best kept not-secrets! It is hands down one of my favorite hot breakfasts, and I talk about it all the time when people ask for super healthy, but also cheap, and also fast, recipes.

With a power duo of sweet potatoes and kale, you have a whole slew of vitamins and nutrients and fiber running around your body, and it’s not even 9am yet!

Or, you could easily make this a breakfast-for dinner situation, or serve it over brown rice for an even more filling anytime meal. Sweet potatoes are scandalously cheap for how nutritious they are, and you can use whatever green is on sale, kale, collards, swiss chard, spinach all work great here.

sweet potato and kale breakfast egg bowl

It is simple and perfect just the way it is, with only 3 ingredients. However, you could also top it any way you choose. I’ve enjoyed hot sauce, salsa, avocados, or adding black beans or chickpeas (in addition to or in place of the egg).

The best part? You can turn it to simmer, put on a lid, and walk away for 15-20 minutes. That gives you time to shower, dress, do some yoga, or find the kids’ shoes, and still have a hot and fresh breakfast ready when you are.

Protip: you can also make one big batch of this at the beginning of the week or on the weekend. Just roast a big pan of sweet potato, or heck any type of squash too, and steam some greens and keep it in the refrigerator. The all you do is heat it up and toss on an egg and you’re ready to take on the world.

Ingredients:

  • 1 sm-med sweet potato
  • 4-6 stems kale, stems removed
  • 1 egg (cage free/pastured if you can)
  • Optional: lemon juice, garlic salt, hot sauce

sweet potato and kale breakfast hash

Step 1: Dice your sweet potato, the smaller the faster it cooks. I usually don’t peel mine, I want all those lovely vitamins. Spray a pan with cooking oil, brush with olive oil, or add a tbsp broth or water. Add the sweet potato, cover, and simmer for 20-25 minutes, until soft when poked with a fork.

sweet potato and kale breakfast hash with egg

Step 2: Rinse the kale, and remove the stems. Tear into bite sized pieces. Once the sweet potato is soft, add the kale and cover again for another 5-7 minutes. The kale should wilt and become soft. If you like, add a squirt of lemon or lime juice and some garlic salt here.

sweet potato and kale breakfast hash with egg

Step 3: Remove the sweet potato and kale to a plate, and crack in an egg. Or, you can just cook it right into the greens! Once the egg is cooked to your liking, top your plate, and dig in. I usually leave it just a touch runny, to swirl the potatoes around in the yolk. You could also add in some toast for dipping.

 

The Perfect Breakfast: Cinnamon Raisin Oatmeal

 

As we all well know, the way to lose weight is to make the amount taken in (calories you eat) less than the amount taken out (exercise). In a similar way, the way to save money is to make the amount taken in (job, passive income, business) MORE than the amount taken out (expenses like house, utilities, clothes, car, and food).

While there are many ways to increase the amount of money you bring in, like negotiating you salary, job hopping for a higher salary, or creating a side business, there are also many ways to reduce the amount of money you spend. Like realizing you need less house than you thought, driving older used cars or forgoing cars entirely, cutting or negotiating your utility bills, or other weird things that work for your lifestyle.

A big expense that literally everyone has control over and could bring down is one which we also require to keep living: food.

Food is a broad category, which could include eating out, happy hours, lunch with coworkers, home cooked meals, potlucks, delivery and take out, or monthly cooking subscription boxes like Blue Apron, Plated, or Hello Fresh. Everyone has different ways of managing these expenses, from whipping out the credit card and never thinking about it, to detailed line items in a budget spreadsheet.

Now, as the Budget Epicurean, I obviously will never advocate for eating only cardboard-flavored clearance items for the rest of your life. I LOVE FOOD. This entire website is proof of that fact.

However.

We also don’t eat like kings every single day. In fact, we very rarely eat outside the house at all. Luckily, I naturally enjoy cooking, the hubs also likes (most of) what I cook, and we both love leftovers. So our food spending is pretty low compared to most people’s. But even we have some room to “cut the fat”.

One of the best ways to decrease overall spending is to find staple meals that both are cheap, and you actually enjoy. If the thought of a peanut butter and jelly sandwich makes you nauseated (or you’re allergic to peanuts…) then that is probably not a good choice for your frugal food budget arsenal. There are literally infinite articles in the world on frugal/cheap meal ideas. Google a bit, and note down a few that sound good. Then make them, and see how you like it.

This recipe has become my absolute favorite breakfast go-to meal: Cinnamon Sugar Raisin Oatmeal.

Oatmeal is very filling, due to its high level of soluble fiber. It is fantastic for your heart and digestion, and contains many minerals needed for overall health. It is a blank canvas on which you can paint a rainbow of textures and mix-ins. From seeds and nuts to dried and frozen fruits, white sugar, brown sugar, or maple syrup, oatmeal variations are endless.

It is also dirt cheap.

Bought in bulk, online, or in canisters from the store, oats are one of the cheapest per-calorie whole grain options out there. If you can handle the flavor of plain cooked oats, man, your heart and wallet will thank you!

But I have to have at least a little flavor. My “fancy-pants” oatmeal involves raisins, cinnamon, salt and sugar and tastes divine. It also costs two quarters per serving!

Every day I choose to eat this rather than buy a breakfast sandwich, bagel, or any other kind of fast food alternative, I’m saving more quarters to add to my investment accounts or put towards big life goals.

Here’s how the costs break down:

  • Oats: 2.39 for 42 oz
    • Per serving: 8 oz = 0.45
  • Raisins: 1.49 for 16 oz
    • Per serving: 1 oz = 0.09
  • Cinnamon: $1 for 2.5 oz
    • Per serving: 0.25 oz = 0.10
  • White sugar: $1.89 for 4 pounds
    • Per serving: .5 oz = 0.01
  • Salt: 0.54 for 26 oz
    • Per serving: .25 oz = 0.005

Total per serving = $0.56

The easiest way to prep this is to make a big batch every other week in a mason jar. I fill it 3/4 of the way with oats, pour in some raisins, cinnamon, sugar and salt. I put the cap on, and shake-shake-shake!

Then I take it to work, stick it in my desk drawer, and it is waiting for me every morning. Sometimes I do make breakfast at home, like a smoothie or a granola bar or some microwave eggs benedict. But when I don’t have the time or energy, I know I will still have a nice warm bowl of oatmeal just the press of a “hot water” button away.

 

How about you guys, any good low-cost-per-serving recipes you want to share??

Chocolatey Banana Coffee Milkshake

 

Who loves a meal solution that is easy, healthy, and super fast??

I know my hand is raised. While I do love the occasional intricate breakfast (after all, what are weekends for if not a strata, homemade crepes, cinnamon rolls, or banana pancakes?) that is just not feasible for every day. Most mornings have between 2 and 10 minutes to devote to making sure I’m fed.

Now I know breakfast is the most important meal of the day, trust me. That’s why I simply cannot go with having nothing at all. But man, it is just really hard sometimes to make a hot, solid food at 7 am! And I hate to admit the number of time I’ve eaten pop-tarts this year is not zero…

C’mon people, I know I’m not alone here.

Why do you think there’s a Starbucks on every corner, along with Dunkin Donnuts, Tim Hortons, and all the local coffee and donut joints nationwide? And they all always seem to have a line.

Boy, have I found the perfect solution! I like a healthy breakfast, which includes protein, fiber, and nutrients. And I need coffee. Why not combine them into one easily drinkable drink!

I find it’s hard to get solid food down sometimes when it’s so early my stomach hasn’t woken up yet. But a shake or smoothie is always possible. Now I finally understand protein shakes; for so many years I was mystified how people could replace solid food with liquids. Now I know.

This shake is chocolatey because of the flavored protein powder, but you could also use non-flavored protein and simply add a tbsp of cocoa powder for the same effect. Use a plant-based milk instead of regular milk, and a plant-based protein instead of whey for a vegetarian option.

The banana is also optional, but I like knowing that I got a serving of fruit with my caffeinated milkshake (which is what this tastes like).

Ingredients:

  • 1 sm-med banana
  • 8-10 oz coffee
  • 1 scoop chocolate protein powder
  • 1/4 cup milk (optional)
  • Handful of ice cubes (optional)

Step 1: Blend everything well, until smooth. The longer you blend it, the creamier and ‘fluffier’ it becomes because of the whey. Other protein blends may not cause this, experiment until you find the type and amount you like best.

Now go conquer your day, caffeinated and protein-powered!

Make Ahead Egg Muffins

 

Usually, my morning routine looks something like this:

6:10 – hit snooze
6:17 – hit snooze
6:24 – finally get up, go make coffee
6:25-7:15 – enter a black hole in space and time
7:16 – realize I’m gonna be late if I don’t move it
7:17-7:20 – pack lunch, maybe breakfast
7:21-7:30 – run out the door and pray for light traffic

Now, I don’t know what your mornings are like. But if you’re anything like me, you like your sleep and don’t have time for a long and leisurely brekkie every day. And if you do, good for you! You can still use this quick-and-easy make ahead recipe and then have more time for you in the AM.

Make ahead egg muffins in muffin tin

These egg muffins are so simple, and you make a dozen at once. That way you can put 2-3 in baggies and refrigerate or freeze. Then breakfast all week is only a push of the microwave button away! You can scale up to feed a big family, or even make just one serving by mixing 2 eggs and desired ingredients in a coffee mug and microwaving. (Didn’t know that little trick? Oh yeah, it’s the best.)

You can also customize it to your taste preferences. Anything you would normally eat with or in scrambled eggs you can probably adapt to this recipe. Try sausage, or bacon, or ham. Vegetarians, this is a blank canvas! Add zucchini, shredded carrots, sweet potato, broccoli or cauliflower. And cheese is optional, but highly recommended!

Butter mushrooms and onion

Ingredients (makes 12 egg muffins):

  • baker’s dozen (13) eggs
  • 1 med onion, diced
  • 1 pint mushrooms
  • 1/2 stick butter
  • 1 cup raw spinach
  • Optional: shredded cheese, breakfast meats, other veggies

butter and onions in pan

Step 1: In a pan over medium heat, add the butter and diced onion. Cook 10-12 minutes, stirring occasionally, until onion becomes soft and see-through. Pre-heat the oven to 350, and spray a muffin tin really well with cooking oil. (Stuck, baked-on egg is the worst.)

scrambled egg and greased muffin tin

Step 2: Add the diced mushrooms, and cook another 5-7 minutes, until softened. You can add a few tbsp water or chicken stock if they seem to be sticking or burning. Just before pouring into the muffin tin, add the spinach to wilt.

scrambled egg in muffin tin and eggs

Step 3: Break all the eggs into a bowl, and whisk violently for a minute or two. Mix in the cooked onion, mushroom, and spinach. Pour into the muffin tins until 2/3 full; leave a little room because the egg will puff up as it cooks.

make ahead egg muffins with cheddar cheese

Step 4: If desired, sprinkle with shredded sharp cheddar or whatever cheese you like. Bake at 350 for 25-30 minutes, until egg is fully cooked. Watch carefully at the end so that it doesn’t brown or burn.

I’d recommend letting these cool for a few minutes, then removing to a different plate or container quickly. You don’t want the egg to set and harden in the tin. It’s so easy to whip up a batch of these on the weekend, and you can even mix up the mix ins to have tons of options every day.

As for the cost? A dozen eggs is .99 – 1.29, or 4.50 for organic cage-free. Depends greatly on what you use to mix in, but the cost for an onion (~.50), mushrooms (.99 on sale), butter (maybe .50), and spinach (~.25 for 1 cup) for me comes to about 2.25. This makes 12 muffins, and I generally eat 2 for breakfast, so 6 servings. Let’s estimate high:

4.5 + 2.25 = 6.75 / 6 = basically just barely over a dollar per day, and that’s if I use the fancy eggs! For plain jane eggs, the cost drops to maybe 50 cents for an awesome breakfast that includes protein, fats, and a serving of vegetables! I can get behind that. I hope you can too!

 

Freezer Smoothie Packs

 

We all know mom always said breakfast is the most important meal of the day.  But we all know that sometimes it is the hardest meal of the day. It’s too early, we don’t have time, we can’t think of anything that sounds good, you don’t want to cook… the list of excuses goes on and on.

It’s hard to come up with something that is tasty, healthy, and also can be made in the 5 minutes you have before you rush out the door for the day.

Don’t worry dear reader, I’ve got your back.

Smoothie packs ready for the freezer

Enter: the freezer smoothie pack.

Just a few minutes of prep ahead of time on a weekend and you can have a whole week’s worth of healthy, on-the-go breakfasts ready and waiting in your freezer. These little bags are such a simple yet brilliant answer to the morning breakfast rush. And boy, are they customizable! All you really need is a good handful of greens, a fruit or two or three, and some baggies.

In the morning, just grab one bag, toss it in the blender with enough liquid (milk, almond milk, coconut water, tea, juice, whatever you like), blend and go. And if you have the kind of blender that makes single servings and you drink right out of it, your morning could not BE any simpler!

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For each smoothie pack, you will need:

  • 1 medium zip-top baggie
  • 1/2 – 1 cup greens (spinach, beet greens, kale, collards, etc)
  • 1/2 – 1 banana
  • 1/2 – 1 cup chopped other fruits

You can try just about anything in these freezer bags. It makes a great answer to almost-mushy fruits in the fridge, halves of things left over, and whatever fruits are in season and on sale. I used peaches, pears, bananas, local blueberries, and avocado. I also had half a pineapple and some beet greens from my garden, so I tossed those into a few bags as well.

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Step 1: Wash, peel, and cut up your fruits as needed. You can also slice your greens into smaller pieces to make blending easier.

Smoothie pack and blender

Step 2: Toss your baggies into the freezer. That’s it! When you are ready for a super quick healthy breakfast (or lunch, or snack, or dessert…) pour the contents of the bag into a blender, and add your liquid of choice. I like green tea for a gentle caffeine kick, or almond milk for some creamy smoothness.

Enjoy!

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Mexican Breakfast Strata

 

Don’t you just love it when you make something that takes literally just a few minutes, but turns out amazingly delicious and also very impressive looking?  Me too!  So the other day, my coworkers and I realized that it was someone’s birthday.  We had totally forgotten, and felt terrible, so we decided the following day would be birthday breakfast!  Obviously, I volunteered to cook something.  Problem was, I didn’t think that through…

The next morning, I checked the fridge, and didn’t see much besides some eggs.  But whatever I made had to be transportable; sunny side up doesn’t travel well, and reheated scrambled eggs is icky.  Then I saw a half loaf of bread and the light bulb went on: Strata!  Strata is a breakfast casserole based mostly on eggs and bread.  You can add anything at all pretty much, and it makes a delicious layered meal.

Upon checking the freezer, I found some turkey bacon, and a half bag of frozen corn and peppers/onions.  Since I always keep cans of diced tomatoes and different types of beans around, it just made sense that a Mexican themed strata came together.  Full disclosure: I had no idea how this would come out!  I threw it all together, popped it in the oven, and got in the shower.

Once it was done, I covered it in tin foil, wrapped it in towels to keep it warm, and stuck it in a reusable bag to take it to the office.  An hour later, after a round of “Happy Birthday” which was satisfactorily embarrassing for the coworker in question, came the moment of truth.  I pulled out the pan, uncovered the casserole, and the whole room erupted in “Oh my GOSH that looks amazing!” and “that smells SO good, what is it!?”.  Once we dug in, the compliments just kept rolling.  Almost everyone had seconds, and we finished the whole pan between 6 people!

All this is not to brag, but mostly to convince you that even though it might sound complicated, it is really not.  Even if the combination sounds weird, it does work well.  Just give it a try and see.  You can make strata for the first time on a weekend just to be safe and make sure you have time to get it just right, as long as you make it.  And then tell me I’m right.  🙂

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Ingredients:

  • 8-10 eggs
  • 1/2 cup milk
  • 1/2 loaf of bread
  • 1/2 pound turkey bacon
  • 1 cup peppers and onions
  • 1/2 cup frozen or canned corn
  • 1 1/2 cup salsa or 1 can diced tomatoes with chilies
  • 1 cup black beans (or other type)
  • Optional: shredded cheddar cheese
  • Optional: fresh or dried oregano

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Step 1: In a large bowl, break all the eggs and scramble them well with a fork.  Add the milk and mix well.  Tear the bread into rough chunks.  You can also use a few days’ old bread for this, just add a splash more milk.  Some recipes call for leaving the bread overnight to soak, but I just made it right away and it turned out great, so it’s up to you.

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Step 2: In a frying pan, cook your bacon.  You can also use ham, sausage, and/or chorizo instead.  Or just omit the meat entirely to keep it vegetarian.

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Step 3: Add the vegetables and beans to the pan.  Heat well, and cook until peppers and onions are tender.

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Step 4: Spray a large 9×13 pan with cooking oil or spread with butter.  Pour in the bread and egg mixture.  Add optional cheese if using.

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Step 5: Pour the meats and vegetables and beans into the bread and eggs.  Mix it all together well.  You can also choose to keep it layered like a breakfast lasagna, if you have the time for that.

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Step 6: Bake the whole shebang in a 350 degree oven for about 35-45 minutes.  If you cover it with foil, it will bake faster, if you do not use foil, it will brown on top faster.

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Step 7: For the most impressive presentation, sprinkle with a little more cheddar and fresh oregano springs right when you take it out of the oven.  The cheese will melt from the heat.  Serve immediately, and try to keep yourself from devouring the whole pan in one sitting.

 

 

Mexican Breakfast Strata

Mexican Breakfast Strata

Ingredients

  • 8-10 eggs
  • 1/2 cup milk
  • 1/2 loaf of bread
  • 1/2 pound turkey bacon
  • 1 cup peppers and onions
  • 1/2 cup frozen or canned corn
  • 1 1/2 cup salsa or 1 can diced tomatoes with chilies
  • 1 cup black beans (or other type)
  • Optional: shredded cheddar cheese
  • Optional: fresh or dried oregano

Instructions

  1. In a large bowl, break all the eggs and scramble them well with a fork. Add the milk and mix well. Tear the bread into rough chunks. You can also use a few days' old bread for this, just add a splash more milk. Some recipes call for leaving the bread overnight to soak, but I just made it right away and it turned out great, so it's up to you.
  2. In a frying pan, cook your bacon. You can also use ham, sausage, and/or chorizo instead. Or just omit the meat entirely to keep it vegetarian.
  3. Add the vegetables and beans to the pan. Heat well, and cook until peppers and onions are tender.
  4. Spray a large 9x13 pan with cooking oil or spread with butter. Pour in the bread and egg mixture. Add optional cheese if using.
  5. Pour the meats and vegetables and beans into the bread and eggs. Mix it all together well. You can also choose to keep it layered like a breakfast lasagna, if you have the time for that.
  6. Bake the whole shebang in a 350 degree oven for about 35-45 minutes. If you cover it with foil, it will bake faster, if you do not use foil, it will brown on top faster.
  7. For the most impressive presentation, sprinkle with a little more cheddar and fresh oregano springs right when you take it out of the oven. The cheese will melt from the heat. Serve immediately, and try to keep yourself from devouring the whole pan in one sitting.
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http://www.budgetepicurean.com/breakfast/mexican-breakfast-strata/

 

Mediterranean Breakfast Sandwich

Though this sandwich does involve eggs, I hesitate to call it a “breakfast sandwich” because it would taste amazing any time of day.  Like my other recipes with Mediterranean in the title (such as my Mediterranean Meatloaf Muffins, Stuffed Mushroom Caps, Cashew Chicken, Vegetable Panini, or Chicken & Couscous), this recipe uses lots of healthy veggies, mostly bell peppers and avocado.  You could easily substitute or add in eggplants, zucchini, any type of olives, greens, or caramelized onions too.

Recipe makes 2 large sandwiches.  You can also turn these into wraps, or serve in a lettuce leaf, if you are avoiding carbs.

Ingredients:

  • 2 large eggs
  • 1/2 jar roasted red bell peppers
  • 1 fresh avocado
  • 2 tbsp olive oil
  • Salt & pepper
  • 4 slices wheat bread
  • 2 slices cheese
Step 1: In a frying pan, heat the olive oil to sizzling.  Crack the eggs in, and fry 2-3 minutes, until whites are cooked.

Step 2: Flip the egg once all the whites have cooked.  Take the roasted peppers and add those to the pan.  The longer you cook the egg, the more solid and less runny the yolks become.

Step 3: Once the eggs are cooked and peppers are heated through, place one egg and 1-2 pieces of pepper onto each of 2 slices of bread.

Step 4: On two other slices of bread, add the cheese slice and half of the avocado.  Press the two halves of each sandwich together.

Step 5: If you need to, add 1 more tbsp olive oil.  Put the sandwiches into the pan, and cook for 4-5 minutes on both sides, until nice and browned and the cheese is melty.

 Slice the sandwiches in half, and enjoy!

Eggs in a Green Nest

 

One of the hardest hurdles when transitioning to healthier eating, at least for the majority of people, is eating leafy greens.  We all know that leafy greens are the healthiest things out there.  They contain tons of vitamins, minerals, and antioxidants.  They cost us next to zero calories to consume.  Greens are full of digestible and indigestible fiber to keep your digestive system strong and healthy.

So why do they taste so bad?

Foods which to us taste bitter have an array of compounds in them that naturally protect the delicate leaves from insects who would love to snack at the salad bar of nature.  It is these compounds which tend to be so beneficial for our health.  Unfortunately, humans usually dislike the bitter taste at first.  Fortunately, you can re-train your taste buds to enjoy bitter, and there are many cooking techniques to make bitter foods more palatable.

Adding small amounts of high quality fat like olive oil, or a sour taste like vinegar or lemon juice, can help temper the bitterness of greens.  Sea salt or other salty sources like hard cheeses also helps mask the harsher flavors and draw out the sweeter notes.  My recipe for simply sauteed power greens uses these techniques to create a delicious side dish that even most greens-haters can enjoy.

Greens and Egg

In this simple breakfast recipe, I combine those techniques with fresh eggs for a superstar breakfast that is ready in under 10 minutes, packed with vitamins and nutrients and protein, and will keep you happy and full all morning long.  Enjoy over some brown rice or with whole wheat toast for a well rounded meal.

 

Ingredients:

  • 1-2 fresh organic eggs, if possible
  • 1 large bunch greens (kale, collards, mustard greens, etc) or a mixture of greens to make about 1 – 1 1/2 cups
  • 1-2 tbsp olive oil
  • 2 tbsp lemon juice or apple cider vinegar
  • 1 tbsp hard, salty cheese such as Parmesan
  • Optional: 1-2 slices wheat bread or 1/2 cup brown rice

Greens in Pan with Egg

Step 1: Rinse your greens to remove any dirt, and slice into thin strips or shred by hand.  Add the oil to the pan, then the greens, and drizzle with lemon juice.  Cover with a lid, and steam the greens for 5-7 minutes.  Optional: you can add a chopped clove or two of garlic

Greens and Egg Yolk and Toast

Step 2: Mix the greens, they should be bright and slightly wilted now.  Use a spoon or spatula to make a small indent in the pile of greens, and crack an egg into the hole.  Cover again, and steam for another 5-7 minutes.  The longer you cook the egg, the more well-done the yolk becomes.  5-7 minutes will leave it slightly runny, as in above photo.

Once the egg is cooked to your desired done-ness, remove to a plate and serve!  I sprinkled a little hard cheese over the egg, which gives it the perfect salty balance to the tart & bitter greens.  You can also use sea salt for the same effect.

You can easily increase this recipe to feed several more people, simply increase the volume of greens and crack in one to two eggs per person.  This is delightful plain with toast, or you could serve with black beans, salsa, hot sauce, relish… whatever floats your culinary boat.

 

Cranberry Orange Muffins

 

One of the best things about fall is all the wonderful scents and flavors that come into season.  Of course the powerhouse is Pumpkin Spice, undisputed king of the fall flavors.  But I’m more of a fan of the littler-known seasonal delights, like nutmeg, fall squash, citrus, and cranberries.

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And of course, cranberries & oranges go together like peanut butter and jelly in the fall. Cranberry & orange tastes great on chicken, pork, or fish, they go together in relish for your Thanksgiving turkey, or baked into bread, cookies, and of course muffins!

These muffins are light and moist, with a lovely sweet tang from the juice and the berries. Perfect for snacking, quick breakfasts, or midday snacks. These muffins can also be frozen in single layers and popped into baggies for an on-the-go treat later. Simply microwave or pop in a toaster oven for a warm fluffy breakfast.

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Ingredients:

  • 1 large orange
  • 1 cup orange juice
  • 1 egg
  • 2 tbsp vegetable oil
  • 1 cup fresh, dried, or frozen cranberries
  • 2 cups flour
  • 1/2 cup brown sugar
  • 1 tsp baking powder
  • 1 tsp baking soda

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Step 1: In a large bowl, mix together all the dry ingredients (flour, sugar, baking powder & soda, ) and in another bowl mix all the wet ingredients (egg, oil, juice). You can juice an actual orange for the juice if you have the ability.

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Step 2: Grate the peel of one orange, and mix it into the wet ingredients. Mix the wet into the dry ingredients, and fold together until moist. Add in the cranberries. If you’re using frozen cranberries, thaw and drain them first so your batter doesn’t get too watery.

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Step 3: Either spray muffin tins with cooking oil or line them with muffin papers. Pour about 1/3 cup of batter into each opening. Bake at 350 F for 25-30 minutes, until the muffins are browning on the top and a toothpick inserted in the middle comes out clean.

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Remove your lovely muffins and let them cool enough to take out of the pan. Then enjoy at least one (or three, I won’t tell!) while they’re still warm.  MMMM MMM! So delicious with coffee, hot tea, or some fresh hot chocolate.

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Cranberry Orange Muffins

Cranberry Orange Muffins

Ingredients

  • 1 large orange
  • 1 cup orange juice
  • 1 egg
  • 2 tbsp vegetable oil
  • 1 cup fresh, dried, or frozen cranberries
  • 2 cups flour
  • 1/2 cup brown sugar
  • 1 tsp baking powder
  • 1 tsp baking soda

Instructions

  1. In a large bowl, mix together all the dry ingredients (flour, sugar, baking powder & soda, ) and in another bowl mix all the wet ingredients (egg, oil, juice). You can juice an actual orange for the juice if you have the ability.
  2. Grate the peel of one orange, and mix it into the wet ingredients. Mix the wet into the dry ingredients, and fold together until moist. Add in the cranberries. If you're using frozen cranberries, thaw and drain them first so your batter doesn't get too watery.
  3. Either spray muffin tins with cooking oil or line them with muffin papers. Pour about 1/3 cup of batter into each opening. Bake at 350 F for 25-30 minutes, until the muffins are browning on the top and a toothpick inserted in the middle comes out clean.
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