https://anchor.fm/roger-keyserling/embed/episodes/Breakfast-Recipes-With-Healthy-Options-e3luqm

Starting the day off in a good way can make your day begin right. An easy way to do that is to enjoy a tasty breakfast. Unfortunately, most tasty breakfasts are not overly healthy.

Below are a few awesome recipes with options. Plus a great YouTube with even more!

Ham & Cheese Breakfast Casserole
Makes: 6 servings

To make ahead: Prepare casserole through
Step 2; refrigerate overnight. Let stand at
room temperature while the oven preheats.
Bake as directed in Step 3.
This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. Results in plenty of flavor, half the calories and one-third the fat of the original.
4 large eggs
4 large egg whites
1 cup nonfat milk
2 tablespoons Dijon mustard
1 teaspoon minced fresh rosemary 1/4 teaspoon freshly ground pepper
5 cups chopped spinach, wilted (see Tip)
4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
1 cup diced ham steak (5 ounces)
1/2 cup chopped jarred roasted red
peppers
3/4 cup shredded Gruyère or Swiss
cheese
1. Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
2. Whisk eggs, egg whites, and milk in a medium bowl. Add mustard, rosemary, and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
3. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
Per serving: 286 calories
Exchanges: 1 starch, 1 vegetable,
2 medium-fat meat
Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted,
2 to 3 minutes. Squeeze out excess moisture.

Artichoke-Scrambled Eggs Benedict
Makes: 4 servings

Roasted artichoke bottoms stand in for English muffins in this quick yet elegant. Substitute roasted mushrooms for the pancetta for a vegetarian option. Serve with roasted new potatoes or a tossed salad.

8 canned artichoke bottoms (11/2 cans), rinsed (see Tip)
4 teaspoons extra-virgin olive oil, divided
3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
1/3 cup chopped pancetta
2 tablespoons reduced-fat mayonnaise 2 tablespoons nonfat plain yogurt
2 teaspoons lemon juice
1 teaspoon water
6 large eggs
4 large egg whites
2 tablespoons reduced-fat cream
cheese (Neufchâtel) 1/4 teaspoon salt
1. Preheat oven to 425°F.
2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place the top- side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy 12 to 14 minutes.
3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl.
4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano, and salt.
5. To serve, divide the artichoke bottoms
among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta, and creamy lemon sauce. Garnish with oregano sprigs, if desired.
Per serving: 278 calories
Tip: Artichoke bottoms can be purchased in 14-ounce cans—found near other canned vegetables. If unavailable, substitute two 14-ounce cans rinsed and halved artichoke hearts.

Are you skipping breakfast in an attempt to cut back on calories? Ironically, skimping on your first meal of the day is actually one of the worst things you can do on a diet. people who skip food tend to overindulge in calories later in the day, which sets them up for failure when it comes to a weight loss plan. To make your morning protein quota easy, then try out these easy, quick, and delicious 5 healthy breakfast ideas for weight loss. I hope you like all the easy breakfast recipes

1 Hash Brown Omelet recipe 280 calories (1 serving)

Ingredients 1 Tsp olive oil 1/2 yellow onion, thinly sliced 1/2 red pepper, sliced into strips 2 oz spinach 5 oz white potato, shredded and drained 1 egg + 1 egg white salt and pepper to taste 2 white mushrooms 1/2 tsp parsley

Preparation In a nonstick pan, add olive oil on medium heat and add onions and red pepper and mushrooms, stirring occasionally. Allow to cook until they have softened, add a pinch of salt to taste. Cook until they begin to soften. Add the spinach cover and allow it to wilt for a couple of minutes. Transfer this filling to a bowl. Put your pan back on the heat and add shredded potato, and stir occasionally. Arrange the potatoes in a flat even layer. Then, pour eggs evenly on top and cover. Then, sprinkle the filling evenly on top and when the bottom of the hash browns has crisped up and browned, your hash brown omelet is ready then fold the omelet in half with a spatula. garnish with parsley and serve!

2 Blueberry Muffins 170 calories (8 serving)

Ingredients 1/3 cup low-fat milk 2 tbsp canola oil 2 tbsp honey 1 tsp pure vanilla extract 1/4 tsp apple cider vinegar 1/2 cup almonds, grind into flour 1 cup rolled oats, grind into flour 1/2 tsp baking soda 1/4 tsp salt 3 large eggs 24 blueberries

Preparation Preheat oven to 350°F. Place all of the liquid ingredients into a blender or use a hand mixer. Then place all of the dry ingredients on top and blend until well combined. Divide the batter evenly among a lined muffin tin, and add 3 blueberries to each cup. Bake for 15–18 minutes, until slightly golden brown on top and a toothpick inserted into center, comes out clean. then cool. 2–3 minutes in the tin.

3 Granola Pizza 310 calories (1 serving)

Ingredients 2 cups granola 1/2 tsp cinnamon 2 tbsp Peanut Butter 2 tbsp honey 3 oz vanilla greek yogurt 1 scoop protein powder 3 strawberries

Preparation In a large bowl, mix the granola, cinnamon, and peanut butter, honey until combined. Press the granola mixture into a 9-inch pizza pan lined with parchment paper and freeze for 1 hour. Remove from pan, then top with yogurt combined with protein powder. top with strawberries. Serve and enjoy!

4 Protein Balls 80 calories (10 serving)

Ingredients 1/2 tsp unsweetened cocoa powder 2 scoops Vanilla Protein Powder 2 tbsp honey 1/4 cup almonds, grind into flour 1 tbsp peanut butter 1/2 cup oat, grind into flour 1 tsp Vanilla extract 3 tbsp water

Preparation Combine all wet ingredients in medium bowl. In a separate bowl, whisk together the dry ingredients. Fold the wet ingredients into the dry ingredients and mix well with spatula or hands. Using a scooper portion out equal sized balls and roll and place on a cookie tray or plastic ware with parchment paper underneath. Let them freeze for 20-30 minutes then transfer into Keep in fridge or freezer for up to 6 weeks in a Ziploc bag.

5 Green Omelet 220 calories (1 serving)

Ingredients 2 oz spinach a small handful of parsley 1/4 cup low-fat milk 3 egg whites 1 tsp sp olive oil 6 cherry tomatoes 1 tbsp chopped peanuts 1 tbsp goats cheese Sea salt and freshly ground black pepper

Preparation Place the spinach, parsley, and milk in a food processor and blend until smooth Add the eggs and blend again to combine, then season with salt and pepper. Heat the oil in a frying pan over medium-high heat and pour the mixture. Tilt the pan until the mixture completely covers the base. Cover and continue cooking for 2 minutes until just set underneath and then add goats’ cheese, tomatoes, peanuts. Fold the omelet in half and then cook for a further 1 minute. And serve.

I hope you like all the healthy recipes