Even though you know that eating a healthy breakfast is the best way to start your day, it can slip your mind when life gets hectic. With a little forethought, a few canning jars and these quick recipes, you can prepare a week’s worth of breakfasts ahead of time. That way, you can pull something nutritious and delicious from the refrigerator on your way out the door.
These recipes can be customized based on your your own personal preferences — each is designed to be prepared in a pint-size canning jar, but you could easily use half-pint jars or another storage container as well. The recipes can easily be doubled or halved to make more (or less) depending on how many people you have to feed through the week. Lastly, feel free to take liberties with these recipes. If you don’t have mushrooms and kale, use whatever vegetables you have on hand instead. Can’t find dried apples or almond butter? Give raisins and peanut butter a try — personalizing these recipes makes them a realistic strategy for a super healthy week!
Mushroom Feta Frittata
Serves 2.
Note: For this recipe, choose oven-safe glass containers, rather than traditional canning jars, which should not go in the oven.
Preheat the oven to 300°F. Sauté 2 cups of mushrooms in 1 tablespoon olive oil or butter, and season with salt and pepper to taste. Once the mushrooms release their juices, add 1 cup chopped kale, and cook for 3–4 minutes, until the leaves wilt. Season with salt, pepper and crushed red pepper to taste.
Divide the mushroom mixture between 2 oven-safe glass containers, topping each with 1–2 tablespoons of feta cheese. In a small bowl, whisk 4 eggs with 1/4 cup of milk. Divide eggs between the containers. Place on a baking sheet and bake until eggs are no longer wobbly in the center (roughly 20–25 minutes). Remove from the oven and allow to cool before placing lids on the containers and storing in the refrigerator for up to 4 days.
Nutrition (per serving): Calories: 276; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 382mg; Sodium: 290mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 5g; Protein: 19g
Apple Maple Overnight Oats
Serves 4.
Divide 2 cups quick oats evenly among 4 pint jars. Top each with roughly 1 cup chopped apples, 2 tablespoons currants, 1/8 teaspoon salt and cinnamon to taste. Swirl each of the jars to mix the contents. Boil 4 cups of water, then divide water evenly among each jar, drizzle a bit of maple syrup into each jar, stirring to combine the oats and ingredients with the water. Allow the jars to sit on the countertop for 10–15 minutes before placing the lids on the jars and storing in the refrigerator. In the morning, pull a jar from the fridge, rewarm in the microwave, top with your favorite kind of milk, more maple syrup and fresh fruit and go!
Nutrition (per serving): Calories: 243; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 286mg; Carbohydrate: 51g; Dietary Fiber: 6g; Sugar: 21g; Protein: 6g
Orange Pistachio Chia Pudding
Serves 2.
In a small bowl with a pour spout, combine 1 cup unsweetened almond milk, juice of 1/2 an orange, 1 tablespoon orange zest, 2 tablespoons maple syrup, 1 tablespoon vanilla extract and 1/4 cup chia seeds. Mix well to combine. Allow the chia to sit in the liquid for 5–8 minutes, then stir again and pour the mixture evenly between two pint or half-pint Mason jars. Refrigerate for at least 2 hours or overnight. In the morning, top each jar with 2–3 slices of orange, 2 tablespoons shelled, unsalted pistachios and 2 tablespoons pomegranate seeds, and enjoy!
Nutrition (per serving): Calories: 294; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 84mg; Carbohydrate: 38g; Dietary Fiber: 13g; Sugar: 21g; Protein: 9g
Matcha Pineapple Green Smoothie
Serves 2.
In a food processor, combine 1 frozen banana, 1 cup frozen or fresh pineapple, 1 cup chopped kale, 2 tablespoons raw almond butter, 2 tablespoons coconut oil, 2 tablespoons maple syrup 2 tablespoons ground flax seeds, 1 tablespoon matcha green tea powder and 1 cup unsweetened almond milk (optional: 1/2 avocado). Blend until smooth. Pour into two pint jars. Then cover with lids, and refrigerate for up to 2 days. Sprinkle with hemp seeds just before enjoying, if desired.
Nutrition (per serving): Calories: 352; Total Fat: 25g; Saturated Fat: 13g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 87mg; Carbohydrate: 44g; Dietary Fiber: 6g; Sugar: 30g; Protein: 6g
Optional 1/2 avocado adds (per serving): Calories: 60; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 2mg; Carbohydrate: 1g; Dietary Fiber: 2g; Sugar: 0g; Protein: 1g
Mason Jar Yogurt Parfaits
Serves 1.
Add 1/2 cup 2% Greek yogurt to a pint Mason jar, top with 1/4 cup of your favorite granola (or make your own — see below) and your favorite fruit. Seal jar with a lid, and store for up to 3 days in the refrigerator.
To make your own quick granola: Preheat oven to 300°F. Combine 2 cups of quick oats with 1/2 cup nuts, 3 tablespoons maple syrup, 3 tablespoons olive oil, 1/4 teaspoon salt and 1/4 teaspoon cinnamon. Mix well with your hands to combine, then spread out in an even layer on a baking sheet and bake for 50 minutes. Allow to cool, then store in an airtight container for up to two weeks. Yields 4 cups, or 16 servings.
Nutrition (per serving): Calories: 223; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 5mg; Sodium: 70mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 17g; Protein: 13g
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