Be Well USF

12 Days of Breakfast

Fuel up for finals for the next 12 days with a series of healthy, easy-to-make breakfast recipes!

French Toast in a Mug
Serves: 1
Ingredients:

Directions:

  1. Spray mug with cooking spray.
  2. Add the egg, cinnamon, sugar, vanilla, milk and beat together.
  3. Dice the bread and add to the mug, push it down into the egg mix.
  4. Microwave for approximately 1 and ½ minutes.
  5. Serve and Enjoy

 

Breakfast Sandwich
Serves: 6 sandwiches
Ingredients:

Directions:

  1. Preheat oven to 350 degrees.
  2. Coat a jumbo muffin tin with cooking spray and crack one egg in each well. Lightly whisk each egg with a fork. Season with salt and pepper. Transfer the muffin tin to the oven and bake for 8-10 minutes or until the egg is firm. Remove from the oven and allow to cool.
  3. Assemble the sandwich by layering the bottom half of the English muffin with a slice of Canadian bacon, one egg round, a slice of cheese and top with the other half of the English muffin.

 

Vegan Banana bread in a Mug
Serves: 1
Ingredients:

Directions:

 

Hot Chocolate Quinoa Bowl
Serves: 4
Ingredients:

Mix-ins (optional): Blueberries, pecans, chia seeds, shredded coconut and pieces of hershey’s dark chocolate!

Directions:

  1. Bring liquid, cocoa powder, cinnamon, and vanilla to a boil over medium heat
  2. Stir in quinoa and reduce heat to low simmer.
  3. When quinoa is done (little tails come out), stir in the chocolate chips.
  4. Remove from heat, place in bowls and add mix-ins of your choice.
  5. Enjoy!

 

Wild Blueberry Banana Spinach Power Smoothie
Serves: 1 smoothie
Ingredients:

Directions:

  1. Place all ingredients besides chia seeds into blender and blend until smooth. Add more almond milk if smoothie is too thick. Pour into a chilled glass, sprinkle with chia seeds and extra blueberries; enjoy!

 

Sunshine Overnight Oats
Serves: 1
Ingredients:

Directions:

 

Strawberry Shortcake Quinoa Parfait
Serves: 3
Ingredients:

Directions:

  1. Cook about 1 cup of dry quinoa according to the package directions. Allow to cool and then place in fridge to chill for a couple hours. This step is best beforehand so you can prep the parfaits quickly.
  2. In a medium sized bowl, stir together 2 cups chilled quinoa, unsweetened almond milk, 1 Tablespoon of maple syrup, vanilla and sea salt.
  3. In a separate bowl combine Greek yogurt with remaining 1 Tablespoon maple syrup.
  4. Layer quinoa mixture, Greek yogurt and berries in a dish. Repeat layers however many times you’d like. Top with a few berries and enjoy!

 

Egg Wrap Florentine
Serves: 1
Ingredients:

Directions:

 

Muffin Tin Omelets
Serves: 6
Ingredients:

Directions:

  1. Preheat oven to 350F. Grease muffin pan with spray oil.
  2. In a medium bowl, add eggs and Italian seasoning. Mix well. Add the rest of the ingredients
  3. Pour egg mixture into muffin tin.
  4. Bake for 15-20 minutes, or until eggs have puffed up and browned slightly

 

Peanut Butter Zucchini Breakfast Bar
Serves: 9 squares
Ingredients:

Directions:

  1.  Preheat oven to 350 degrees F. Spray a 9×9 baking dish with nonstick cooking spray.
  2.    In a medium bowl, mash the bananas. Mix in the zucchini, maple syrup, and vanilla extract.
  3. Add the oats, peanut flour, salt, cinnamon, baking powder, and baking soda.
  4. Spread mixture evenly into prepared baking dish.
  5. Place in preheated oven and bake for 25 to 30 minutes. If you like your bars more done, cook for 30 minutes. If you prefer them softer, bake closer to 25 minutes.
  6. Remove bars from oven and let cool completely. Cut into 9 squares.

 

Sweet Potato Greek Yogurt Pancakes
Serves: 7-8 pancakes
Ingredients:

Directions:

  1. Preheat a skillet over medium heat and coat it with cooking spray or oil. You want to make sure that both are very hot before you start cooking your pancakes.
  2. Add the ingredients to a blender in the order listed and process until the oats are fully broken down and the batter is smooth and frothy.
  3. Pour the batter straight from the blender onto your skillet until desired size of pancakes is reached. Cook them until the edges have set and bubbles begin to form on the tops, about 2 minutes. Using a spatula, flip and cook for another 2 minutes. Repeat until all the batter is gone, making sure to coat your skillet again with oil between each batch.

 

No Bake Fruit Tart
Serves: 12 tarts
Ingredients:

Directions:

  1. In a small bowl, combine the almond butter and honey. Microwave for 30 seconds and stir until smooth. Add in the vanilla extract and salt.
  2. In another bowl, stir together the rice krispie cereal, oat flour (oats that have been blended or put in a food processor until they resemble flour — measure AFTER blending and not before), and old-fashioned oats.
  3. Pour the almond butter mixture over the dry ingredients and mix until well combined. If it’s too wet, add in some more oat flour and too dry, add a bit more almond butter.
  4. Form balls and then press the balls into a miniature muffin tin. Press your finger into the middle to form a tart. Carefully remove the tart from the mold.
  5. Fill up with vanilla flavored Greek yogurt or your preferred flavor.
  6. Top with fresh fruit and enjoy immediately.