by Matt Kadey
In a perfect world, we’d all sit down every morning to a leisurely, healthy breakfast. In the real world, however, most of us do our fair share of eating breakfast in the car, in front of the computer, or on the subway as mornings become a hectic blur of chores. Instead of picking up a calorie-bomb elephantine bagel or muffin on the go, opt for some of the recipes that follow such as baked oatmeal, bacon and egg cups, and orange popovers that are healthier alternatives when you’re in a need for speed. Others, including polenta egg and sausage cups, and peach-stuffed French toast cups, are best enjoyed on a lazy weekend morning when you can afford the time to properly embrace their extra prep time and delightful flavors. Regardless, the heavy use of whole grains and smart protein choices within these recipes will give you sustained energy, not a short blast followed by a mid-morning crash.
BAKED EGGS IN PROSCIUTTO CUPS
Prosciutto is a thinly sliced cured ham originally from Italy and a wonderful alternative to bacon in this recipe. Unlike most muffin tin creations, these don’t make good leftovers, so only prepare what you can eat at once. They can also anchor a dinner meal. Serve with a crusty bread for dipping into the runny yolks. Serves 3 G
12 thin slices prosciutto
2 tablespoons grainy mustard or Dijon mustard
1/4 cup finely chopped basil
1/3 cup grated Parmesan cheese (about 1 ounce)
6 large eggs
chopped fresh chives, for garnish salt and pepper
Preheat the oven to 375°F. Grease 6 medium muffin cups with oil or butter and line each with 2 slices of prosciutto, enough to cover the bottom and sides completely. Spread mustard on the bottom of the prosciutto-lined cups, and top with basil and cheese. Press down lightly on the cheese to make room for the eggs.
Carefully crack an egg into each prosciutto cup. Season the tops of the eggs with salt and pepper. Place the muffin tray on a baking sheet to catch any egg overflow. Bake until the egg whites are set but the yolks are still slightly runny, about 17 minutes. Let cool for 5 minutes before unmolding. Garnish with fresh chives.
BAKED EGGS IN PROSCIUTTO CUPS, page 14
HUEVOS RANCHEROS WITH SALSA VERDE, page 16
HUEVOS RANCHEROS WITH SALSA VERDE
A classic Mexican breakfast, huevos rancheros are eggs served on hot corn tortillas and smothered in fiery salsa. Here, the tortilla cups hold all the contents in a neat little package that’s vivified with the bright flavors of a tomatillo salsa. Serves 3 G, V
6 (5-inch) corn tortillas grapeseed or canola oil, as needed
1 cup canned pinto beans, drained and rinsed
1/2 teaspoon ground cumin
2/3 cup chopped fresh cilantro, divided
1/2 cup shredded pepper Jack cheese
6 large eggs, lightly beaten
Salsa:
8 to 10 fresh or canned husked tomatillos, finely diced
1 jalapeño or serrano chile pepper, seeded and finely diced
2 green onions, white and green parts, thinly sliced
2 garlic cloves, minced grated zest and juice from 1/2 lime sliced avocado, to serve (optional) salt and pepper
Preheat the oven to 350°F. Heat the tortillas one at a time in a dry skillet over medium-high heat until soft and pliable, 15 to 20 seconds per side. Or, stack the tortillas and microwave on high power, uncovered, until warm and flexible, about 25 seconds. Brush both sides of the warm tortillas with oil. With the bottom of a glass, gently press the tortillas into 6 jumbo muffin cups. Don’t worry if some of the tortilla folds inward.
In a medium bowl, mash together the pinto beans, cumin, and 1/3 cup of the cilantro with a potato masher or the back of a fork. Divide the bean mixture among the tortilla cups. Top each with an even amount of cheese and press down so there is room for the eggs. Pour the eggs evenly among the tortilla cups and season the tops with salt and pepper. Cook until the eggs have set, about 20 minutes. Let cool for several minutes before serving.
For the Salsa: To make the salsa, toss together the tomatillos, jalapeño or serrano pepper, green onions, garlic, lime zest and juice, and the remaining 1/3 cup cilantro. Season to taste with salt and pepper. Cook in a medium skillet over medium heat until the tomatillos have softened, about 5 minutes.
Serve the huevos rancheros cups topped with salsa verde, along with avocado and additional cilantro, if desired.
SPANISH OMELET
Traditional tortilla Española, or Spanish omelet, is a fairly bare-bones potato-based egg dish that somehow manages to rouse taste buds. However, this recipe expands on the classic ingredient list with the addition of lively tarragon and smoked paprika. Diced red bell pepper or zucchini would work well, too. Serves 6 G, V
1 pound Yukon gold or red potatoes (about 3 medium)
2 tablespoons extra-virgin olive oil
1 yellow onion, finely chopped
6 large eggs, lightly beaten
2 tablespoons chopped fresh tarragon
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon pepper
Peel the potatoes and cut into 1-inch cubes. Heat the olive oil in a large skillet over medium heat. Add the potatoes, and cook for 20 minutes, stirring occasionally. Add the onion and cook until potatoes are fork-tender, stirring occasionally, about 10 minutes more.
Preheat the oven to 350°F. Divide the potato-onion mixture among 12 medium muffin cups. In a medium bowl, mix together the eggs, tarragon, smoked paprika, salt, and pepper. Pour the egg mixture evenly over the potato mixture. Bake until the eggs are set, about 15 minutes. Let cool for several minutes before unmolding. Sprinkle with additional salt, if desired.
BACON AND EGGS
This play on a diner classic comes together easily and gets a nutrition boost from tomatoes, mushrooms, and peppery arugula. These can be stored in the fridge for a few days, making them a great option when you need a breakfast lickety-split. Make sure to remove the seeds from your tomatoes so the mixture doesn’t become too watery. If possible, use nitrate-free, organic bacon. Serve with salsa or shredded aged cheddar cheese, if desired. Serves 6 G
9 large eggs
1/2 pound bacon, cooked and diced
1 tomato, seeded and diced
2 green onions, white and green parts, sliced
1 cup diced cremini mushrooms
1 cup chopped arugula
1 tablespoon fresh thyme leaves
1/4 teaspoon salt
1/4 teaspoon pepper
Preheat the oven to 375°F. In a large bowl, lightly beat the eggs. Stir in the cooked bacon, tomato, green onions, mushrooms, arugula, thyme, salt, and pepper. Divide the mixture among 12 medium muffin cups and cook until set, about 20 minutes. Let cool for several minutes before unmolding.
BACON AND EGGS, page 18
EGG AND SAUSAGE POLENTA CUPS, page 20
EGG AND SAUSAGE POLENTA CUPS
Easy on the taste buds, polenta, eggs, and sausage add layers of loveliness to each bite. Even if using silicone muffin cups, make sure to use paper liners as the bottoms are quite moist, making intact removal without them a challenge. Also, it’s best to avoid large eggs, which are too big for the cups and will cause overflow. Recipe can be doubled. Serves 3 G
3/4 cup low-fat milk
3/4 cup water
1/2 cup corn grits (polenta)
2/3 cup shredded Asiago, Swiss, or fontina cheese (about 3 ounces)
2 tablespoons finely chopped fresh rosemary
1/2 teaspoon salt
2 teaspoons grapeseed or canola oil
3 ounces uncooked turkey sausage, casing removed, and chopped
6 small eggs
watercress or arugula, for garnish
Bring the milk and water to a slight simmer in a medium pot over medium heat.
Slowly whisk in the corn grits, and continue whisking until it begins to thicken and resemble creamy oatmeal, 3 to 4 minutes. Remove from the heat and stir in the cheese, rosemary, and salt. Let cool.
Heat the oil in a m
edium skillet over medium heat. Cook the sausage until lightly browned and no longer pink, about 3 minutes.
Preheat the oven to 400°F. Line 6 medium muffin cups with paper liners. Divide the polenta among the prepared muffin cups. Using your fingers, form a deep well in each one by pushing the polenta up the sides of the muffin cups. Crack an egg into each polenta cup and scatter the sausage on top. Place the muffin tin on a baking sheet to catch any egg overflow. Bake until the egg whites are firm but the yolks are still slightly runny, about 20 minutes. Let cool for several minutes before unmolding. Garnish with the watercress or arugula and additional shredded cheese, if desired.
COTTAGE CHEESE—PESTO MUFFINS
Who says pesto is just for sandwiches or pasta? These savory muffins are infused with protein-rich cottage cheese and nutritious almond flour to make them a wholesome breakfast. Serves 10 V, F
1 cup whole wheat pastry flour or spelt flour
3/4 cup almond flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1 tablespoon coconut palm sugar or other granulated sugar
2 large eggs
1 cup low-fat cottage cheese
1/3 cup melted coconut oil or other oil
3 tablespoons pesto
Preheat the oven to 350°F. In a large bowl, stir together the whole wheat pastry or spelt flour, almond flour, baking powder, baking soda, and sugar. In a medium bowl, whisk together the eggs, cottage cheese, oil, and pesto. Add the wet ingredients to the dry ingredients and stir gently. Divide the mixture among 10 medium muffin cups. Bake until an inserted toothpick comes out clean, about 20 minutes. Let cool for several minutes before unmolding.
BAKED OATMEAL
Why just eat your oatmeal from a bowl? Bake up a batch of these and you’ll be set for a week’s worth of nutritious breakfast meals. I prefer to use steel-cut oats as they’re hearty and filling. Make these gluten-free by choosing oats labeled “gluten-free.” Serves 6 V, F
1 cup steel-cut oats
1/2 cup raisins
1/3 cup coarsely chopped walnuts
1/3 cup pumpkin seeds
1/3 cup ground flax seeds or chia seeds
1 teaspoon ground cinnamon, divided
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
2 large eggs
1 1/2 cups low-fat milk
1/4 cup natural smooth peanut butter
1 small unpeeled apple, finely chopped pure maple syrup, to serve
In a medium bowl, cover the oats with water and soak overnight in the refrigerator.
Preheat the oven to 375°F. Drain the oats and add to a large bowl along with the raisins, walnuts, pumpkin seeds, flax seeds or chia seeds, 1/2 teaspoon of the cinnamon, and the nutmeg and salt. In a second large bowl, lightly beat the eggs, then beat in the milk and peanut butter. Add the dry ingredients to the wet ingredients and stir to combine. In a small bowl, toss together the apple and remaining 1/2 teaspoon cinnamon.
Divide the oat mixture among 12 medium muffin cups. Top each with an even amount of the apple-cinnamon mixture. Bake until an inserted toothpick comes out clean, about 20 minutes. Serve with a generous drizzle of maple syrup.
PEACH OATMEAL BAKE
When life gives you peaches, rustle up a batch of these gems. These look (and taste!) like they’re much more of a high-flying kitchen feat than they are. Make these gluten-free by using “gluten-free” oats. Serves 6 V
2/3 cup unsalted raw cashews
2 cups quick-cook rolled oats (not instant)
1 cup low-fat milk or unflavored nondairy milk
2 large eggs
2 tablespoons honey
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1 teaspoon almond extract
1 teaspoon vanilla extract
1/3 cup chopped almonds
1/3 cup dried currants
1 large peach, pitted and sliced
1 tablespoon coconut palm sugar or brown sugar, or as needed
To make cashew cream, place the cashews in a bowl, cover with water, and soak for at least 2 hours. Drain the cashews and place in a blender with just enough fresh water to barely cover the nuts. Blend until smooth.
Preheat the oven to 350°F. In a large bowl, stir together the cashew cream, oats, milk, eggs, honey, cinnamon, cloves, almond extract, and vanilla extract. Fold in the almonds and currants.
Divide the mixture among 6 jumbo muffin cups and top each with 2 peach slices. Sprinkle the tops with sugar and bake until the oatmeal is set, about 30 minutes. Let cool for several minutes before unmolding.
GERMAN PEAR PANCAKES
Tender baked German pancakes fall somewhere between a crepe and an American flapjack, and adapt very well to the muffin tin. Traditionally, they’re made with apples, but this recipe is a great way to use seasonal pears. Serves 4 V
2 medium ripe pears
1/4 cup plus 1 tablespoon coconut palm sugar or other granulated sugar, divided
1/2 teaspoon ground cinnamon
1 tablespoon lemon juice
1/2 cup whole wheat pastry flour
1/3 cup almond flour
3 large eggs
2 tablespoons melted unsalted butter, cooled
3/4 cup low-fat milk
1/4 teaspoon ground cloves
1/4 teaspoon salt pure maple syrup, to serve
Preheat the oven to 400°F. Slice the pears into wedges, then cut each wedge into 4 pieces. In a medium bowl, toss the pears with 1 tablespoon of the sugar and the cinnamon and lemon juice.
In a blender or food processor, puree the remaining 1/4cup sugar and the whole wheat pastry flour, almond flour, eggs, melted butter, milk, cloves, and salt until well combined and smooth. Divide the pears among 12 medium muffin cups and pour the batter over the top. Bake until puffed, about 15 minutes. Let cool for several minutes before unmolding. Serve with maple syrup.
GERMAN PEAR PANCAKES, page 24
PEACH-STUFFED FRENCH TOAST BOWLS, page 26
PEACH-STUFFED FRENCH TOAST BOWLS WITH VANILLA-SCENTED YOGURT
Local peaches, egg-soaked bread, and vanilla-spiked creamy Greek yogurt team up in this riff on iconic French toast. They may look difficult to make, but they’re really not. It’s best to use jumbo muffin cups as they are easier to fit the bread into. If desired, stir some maple syrup into the yogurt. Serves 3 V
6 slices whole-grain bread
4 large eggs
2 tablespoons low-fat milk
2 tablespoons coconut palm sugar or other granulated sugar, divided
1 teaspoon ground cinnamon, divided
1/4 teaspoon ground nutmeg
3 medium peaches, diced
1 tablespoon lemon juice
1/2 cup low-fat Greek yogurt
1 teaspoon vanilla extract
Preheat the oven to 375°F. Gently flatten the bread slices with a rolling pin to about 1/4 inch thick. In a flat-bottomed bowl, lightly beat the eggs, milk, 1 tablespoon of the sugar, 1/2 teaspoon of the cinnamon, and the nutmeg. One at a time, soak the bread slices in the egg mixture for 10 seconds per side, letting the excess drip off. Gently press into 6 jumbo muffin cups, forming a cup shape. Bake until the bread is crisp, about 14 minutes.
Meanwhile, in a large bowl, toss together the peaches, lemon juice, remaining 1 tablespoon sugar, and remaining 1/2 teaspoon cinnamon. Heat the peach mixture in a large nonstick skillet over medium heat until the peaches have softened, about 5 minutes. Stir together the yogurt and vanilla extract in a small bowl. Divide the peach mixture among the French toast cups and top with vanilla yogurt.
MICROWAVE QUINOA CAKES WITH MAPLE-ALMOND BUTTER
Armed with silicone muffin cups, you can whip up quick, and surprisingly good, whole-grain breakfast cakes (slash) muffins in the now-ubiquitous microwave. Don’t try these with metal tins! You can cook the quinoa the night before or use leftover cooked quinoa from another recipe. Take these cakes up a notch by bejeweling them with the cr
eamy maple-almond topping. Serves 3 G, V, F
1 medium banana
1/2 cup cooked white quinoa
2 large eggs
2 tablespoons raisins
2 tablespoons coconut palm sugar or other granulated sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 teaspoon baking powder
1/4 teaspoon almond extract
2 tablespoons unsalted smooth almond butter
2 tablespoons pure maple syrup
In a large bowl, mash the banana. Stir in the quinoa, eggs, raisins, sugar, cinnamon, nutmeg, baking powder, and almond extract. Divide the batter among 6 medium silicone muffin cups, filling each about two-thirds full. Microwave on high power until set, about 2 1/2 minutes, rotating the cups once halfway through cooking if needed. In a small bowl, stir together the almond butter and maple syrup. Serve the cakes topped with almond-maple butter.
FRENCH TOASTIES WITH BLUEBERRY COMPOTE
French toast is the epitome of casual breakfast fare. This whimsical twist on a breakfast classic hits all the right flavor notes: sweet, warming, and toasty. Serves 4 V, F
French Toast:
6 slices whole-grain bread
3 large eggs
1/3 cup plus 2 tablespoons low-fat milk
1 tablespoon coconut palm sugar or other granulated sugar
1 teaspoon vanilla extract
1/4 teaspoon ground cardamom