THE FRESH EASY BREAKFASTS. Nutrition : : W W W. T H E F R E S H 2 0. C O M : :

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1 10 EASY BREAKFASTS Nutrition

2 PUMPKIN PANCAKES Sure to satisfy even the littlest family members PUMPKIN PANCAKES ½ cup pumpkin puree 1 ripe banana, mashed 2 large eggs, whisked ½ teaspoon vanilla extract ¼ cup raw old fashioned oats, optional ¾ cup almond flour ½ teaspoon baking soda dash of kosher salt ½ teaspoon ground cinnamon ¼ cup chopped walnuts 1 Tablespoon flavorless oil or ghee Combine pumpkin, banana, eggs, and vanilla. Whisk to combine. Add remaining ingredients, except oil, mix just to combine into a batter. Heat griddle to low and add oil. Add pancakes and cook until lightly browned on both sides. Serve topped with fresh berries and nuts. 260kcal, 11g pro, 21g carbs, 180mg sodium, 5g fiber, 115mg cholesterol, 17g fat, 2g sat, 5g sugar, 8% calcium, 10% iron

3 CHERRRY PIE SMOOTHIE BOWL A healthy breakfast that feels like a treat CHERRY PIE SMOOTHIE BOWL 2 frozen bananas ½ cup frozen cherries ½ cup frozen mixed berries 2 cups unsweetened almond milk 1 cup ice ⅓cup raw old fashioned oats ½ cup raw soaked cashews, drained TOPPINGS: ¼ cup fresh berries or sliced banana 1 teaspoon chia seeds 1 Tablespoon chopped cashews Combine all ingredients except toppings in a blender. Blend until smooth. Add water if needed, but use sparingly to avoid making too thin. Pour into 4 bowls and add toppings. 320kcal, 9g pro, 39g carbs, 85g sodium, 7g fiber, 39mg cholesterol, 16g fat, 2.5g sat, 13g sugar, 20% calcium, 15% iron

4 APPLE PIE OATMEAL Hearty and delicious to start the day right APPLE PIE OATMEAL 1Tablespoon olive oil 2 apples, chopped dash of kosher salt 2cups almond milk 1 cup water 1½ cups raw old fashioned oats 2 Tablespoons chopped walnuts ½ teaspoon ground cinnamon pinch ground nutmeg, optional Heat oil in a pot over medium heat. Add apples and sauté about 5 minutes until softened. Season with salt. Add milk and water and bring to a simmer. Add oatmeal and cook for about 6 minutes until thickened. Stir in walnuts and spices. 360kcal, 11g pro, 53g carbs, 130g sodium, 9g fiber, 0mg cholesterol, 12g fat, 1.5g sat, 10g sugar, 20% calcium, 20% iron

5 BREAKFAST BANANA SPLIT No cook breakfast kids can get excited about BREAKFAST BANANA SPLIT 2 cups plain lowfat or coconut yogurt ½ teaspoon vanilla extract ½ teaspoon ground cinnamon 4 bananas, halved lengthwise 4 Tablespoons almond butter 1 cup blueberries 1 cup sliced strawberries ½ cup blackberries 4 Tablespoons sliced almonds 2 Tablespoons raw old fashioned oats, toasted (2-3 minutes in a dry sauté pan) Raw cacao, optional Stir vanilla and cinnamon into yogurt to combine, set aside. Spread ½ Tablespoon almond butter on the sliced side of each banana half. Place 2 banana halves carefully in each bowl. Add yogurt between banana halves. Top with berries, almonds, oats and raw cacao, if using. 380kcal, 18g pro, 49g carbs, 40mg sodium, 9g fiber, 15g fat, 2.5g saturated, 27g sugar, 15% calcium, 10% iron

6 TROPICAL SMOOTHIE Aloha health TROPICAL SMOOTHIE 3 cups fresh spinach or kale, cleaned 3 cups water 2 medium frozen bananas 2 cups frozen pineapple 1cup green grapes 2cups plain lowfat greek style yogurt Combine spinach and water in a blender and blend well. Add remaining ingredients and blend until smooth. Add more water if needed to reach creamy consistency. 210kcal, 12g pro, 38g carbs, 55g sodium, 4g fiber, 0mg cholesterol, 2.5g fat, 1.5g sat, 27g sugar, 10% calcium, 6% iron

7 QUINOA EGG BOWL A great idea for leftover grains QUINOA EGG BOWL 2 cups cooked quinoa, warmed juice of 1 lime 1 Tablespoon olive oil ¼ teaspoon kosher salt ground black pepper, to taste 2 cups cherry tomatoes, sliced 2 avocados, diced 4 boiled eggs, sliced Hot sauce, optional Toss warm quinoa with lime juice, oil, salt and pepper and divide between 4 bowls. Top with tomatoes, avocado, eggs and a few drops of hot sauce, if desired. 340kcal, 13g pro, 29g carbs, 220g sodium,89g fiber, 225mg cholesterol, 21g fat, 3.5g sat, 3g sugar, 6% calcium, 15% iron

8 EGG MUFFIN CUPS, SLICED ORANGES Make ahead favorite EGG MUFFIN CUPS, SLICED ORANGES 1 Tablespoon olive oil 1 red bell pepper, chopped 2 scallion, chopped ¼ teaspoon salt ¼ teaspoon ground black pepper ¼ cup chopped parsley or cilantro 6 eggs, whisked ½ cup chopped spinach 1 avocado, fine dice 4 oranges, sliced Preheat oven to 350 F. Heat oil in a medium skillet and add bell pepper and scallion, cook for 2 minutes. Add salt, black pepper, and cilantro and stir well. Allow to cool slightly. Combine eggs, spinach, avocado and vegetable mixture in a medium bowl. Divide mixture evenly between 8 non-stick or oiled muffin cups and cook for about 15 minutes until set. Let cool for 5 minutes and pop out to serve. Serve alongside orange slices. Muffin cups can be refrigerated and re-heated for later use. Serving size: 2 muffins 240kcal, 15g pro, 4g carbs, 300g sodium, 1g fiber, 450mg cholesterol, 19g fat, 4g sat, 1g sugar, 15% calcium, 10% iron Oranges Serving: 1 orange 60kcal, 1g protein, 14g carbs, 0mg sodium, 3g fiber, 0mg cholesterol, 0g fat, 0g sat, 11g sugar, 4% calcium, 0% iron

9 EGG IN A HOLE Easy meets fancy EGG IN A HOLE 4 slices sprouted grain bread or gluten free bread of choice 2 Tablespoon olive oil, divided 4 eggs ¼ teaspoon kosher salt ¼ teaspoon ground black pepper 4 cups sliced strawberries Using a round cookie cutter or rim of a glass, make a hole in the center of each slice of bread (save the cut out centers for another use). Heat 1 Tablespoon oil in a large skillet. When warm, add 2 slices bread and crack an egg into the center of each hole. Cook until egg sets on the bottom, about a minute. Season with salt and pepper, flip bread and allow to cook on the other side to reach desired consistency. Repeat with remaining ingredients. Serve with a side of sliced strawberries. 210kcal, 11g protein, 15g carbs, 280mg sodium, 3g fiber, 225mg cholesterol, 12g fat, 2.5g sat, 0g sugar, 2% calcium, 8% iron Strawberries (1 cup, sliced) 50kcal, 1g protein, 12g carbs, 0mg sodium, 3g fiber, 0mg cholesterol, 0g fat, 0g sat, 7g sugar, 2% calcium, 4% iron

10 STRAWBERRY OVERNIGHT OATS Ready, set, breakfast STRAWBERRY OVERNIGHT OATS 1½ cups raw old fashioned oats 2½ cups almond milk 2 bananas, sliced 2 cups strawberries, sliced ½ teaspoon vanilla ¼ cup toasted sliced almonds Combine all ingredients except almonds and place in 4 individual containers; refrigerate overnight. Top with almonds and a few additional spoons of almond milk in the morning. 380kcal, 13g protein, 62g carbs, 85mg sodium, 11g fiber,0mg cholesterol, 10g fat, 1g saturated, 12g sugar, 25% calcium, 20% iron

11 BREAKFAST QUESADILLA A weekend favorite BREAKFAST QUESADILLA 6 eggs 1 Tablespoon olive oil 1 cup chopped spinach 1 cup black beans, drained and rinsed 1 red bell pepper, diced ½ cup shredded low sodium cheddar cheese, divided 8 corn tortillas hot sauce, optional 1 avocado, sliced Whisk eggs and set aside. Heat oil in a large skillet over medium heat. Add spinach, beans, and pepper and cook for 2-3 minutes. Add eggs and stir to combine. Cook, stirring to scramble until eggs are set, about 3 minutes. Sprinkle ½ of cheese over 4 tortillas. Add egg mixture and then top with remaining cheese and tortillas. Add quesadillas to pan, 2 at a time and cook for 3 minutes. Turn carefully with a spatula and cook for another 2 minutes. Top with hot sauce, if desired and avocado. 420kcal, 21g pro, 38g carbs, 150mg sodium, 8g fiber, 350mg cholesterol, 22g fat, 6g sat, 1g sugar, 20% calcium, 15% iron

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