Breakfast

While I didn't post any of the "sous chef summer" meals the kids made, we have tried to get everyone in the kitchen more to cook together or for themselves, and these are some breakfast eats they can easily (when motivated!) make.

I am posting them for myself, really, so I can direct my children to this list when they are rushed and lack inspiration I'm rushed and they want me to make them breakfast.

Somehow we managed to raise reasonably health conscious teens (who DO still love pizza and junk food, but want to balance out the amount of bread and grains they eat throughout the day, if not more reasonably throughout the week)

Many of these breakfast recipes contain some grains or bread and typically if the kids choose breads/grains for breakfast, they try to balance out the day's remaining fuel with less grain and more lean protein (some meat and some non-animal sources) and vegetables.

These are just options.. As a family, we try to keep a flexible plate without too many absolute exemptions from our diet, and we instead aim for as much balance as possible (with some treats and splurges too).

That is what works for us, but any recipe can be tailored to one's tastes and preferences.


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Egg "McMuffins"

No need to reserve these for breakfast.  An egg mcmuffin makes a quick lunch or dinner when you are pressed for time, and it is fast and portable.  If need be (although not advisable), it can be eaten while running out the door or between activities.

Gather: 
large eggs
butter
english muffins (you could sub in a slice of toast, baguette, or even throw everything in a flour tortilla)
cheese (sliced or shredded)

Next level options: ham, bacon, leftover roast meat, spinach, arugula, tomato, avocado, pesto, green onions, hot sauce

Do it!
Grease a small, microwave-safe bowl or small, wide-mouthed mason jar with butter.
Crack a large egg into the bowl and whisk well with a fork.
Season with salt and pepper to taste.  (If you are going next level, add a little hot sauce or a teaspoon of pesto)
Microwave, covered on high for one minute (microwave ovens may vary, so monitor for cooking time).
Remove your bowl from the microwave (careful - bowl and steam may be hot!).
Top the cracked egg with a slice of cheese or a handful of shredded cheese and cover to melt while you are toasting your English muffin.
Butter your toasted muffins and assemble with your egg and cheese and any other toppings you wish to add. (I like a handful of greens - spinach or arugula - on mine.)
Best served warm, but you can make a few of these ahead and then pop them in the microwave assembled to warm slightly.

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Breakfast Smoothie

Again, no need to limit this to your morning routine.  These smoothies make a great snack or after-workout fuel.  We often drink these with a handful of nuts for extra energy and protein.

This is just a very basic smoothie formula.  Feel free to sub in any frozen fruits, and any juices or nut milks for the liquid.  A tablespoon or two of nut butter can be added, or some cacao powder, matcha, spirulina, flavoured yogurts, avocado.  Whatever you have, whatever you like!

Makes a shake for two

Gather:
1 frozen banana
1 cup of frozen fruit
1 cup of plain Balkan yogurt
1 cup of orange juice
1 to 2 tablespoons of protein powder (we use this organic hemp protein powder)
1 handful of greens (baby spinach, chard, kale or a mix)
A small amount of honey or maple syrup to sweeten
Water to thin if needed--sometimes you get carried away and your shake ends up chock-full of ingredients and extras and requires a bit of extra liquid in order to drink it with a straw, as opposed to eating it with a spoon.  That said, smoothie bowls are kind of a thing right now, so you could just as easily grab your spoon and feel very on point.  Check out this Instagram entirely devoted to smoothie bowls.  If you want to dine out in town for one, definitely check out Pure on King Street serving delicious energy and grain bowls daily.


Do it!
Dump all of the ingredients into the blender and blend to the desired consistency.  Add more liquid to thin if needed.

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Yogurt Parfait

These work really well in a mason jar using the applesauce/fruit cup hack to separate the nuts/granola when you are on the go and plan to mix and eat later. This hack is also great for dips, salads and dressings - anything you want to keep separate.

Gather:
Mason jar
fruit cup
granola (homemade or healthiest store-bought version)
1/2 to 3/4 cup of plain Balkan yogurt
Sliced frozen or fresh fruit
optional: drizzle of honey or maple syrup to sweeten
Next Level: grated ginger, nuts, seeds, hemp, or chia, nut butter, or try one of THESE Next, NEXT level combos over at Buzzfeed!

Do it!
Layer fresh or frozen sliced fruit and yogurt in your mason jar.  Top with a container of nuts, granola and
add-ons - grab a spoon and go.

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Old Fashioned Oatmeal

Quick oats are just that quick to prepare.  We are talking 3 to 5 minutes cook time.

Gather:
1/3 cup quick oats
2/3 cup water
pinch of salt
sprinkle of cinnamon
milk (dairy, coconut or nut) to top
brown sugar, maple syrup, or honey to sweeten

Next level:
Chopped nuts, chopped raisins, figs or dates, seeds, nut butters, diced apples, sliced frozen or fresh fruits, toasted coconut, a swirl of jam or Nutella

Do it!
Combine oats, water, and your pinch of salt in a sauce pan and stir over medium heat for 3-5 minutes or until the oats are soft, but not mushy.

Top with your choice of milk and sweetener and add your preferred toppings.

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Everything-But-The-Kitchen-Sink-Breakfast Wrap:

Gather:

Flour Tortilla
Shredded Cheese
Leftover canned beans (black beans work well), roast meats or tofu, leftover taco filling, red beans and rice or chili
Scrambled egg (prepare like egg Mcmuffins above)
Leftover roast potatoes and/or other vegetables
salsa

Do it!

Sprinkle shredded cheese, protein or leftover filling on a flour tortilla, top with roast potatoes and or/veggies, and scrambled egg and salsa.  Wrap burrito-style, warm in the microwave, and enjoy.

These freeze really well.  You could super-streamline this breakfast by making ahead, storing in a large freezer bag or container, and reheating.  Go here for all the details!