The best way to begin your morning? A healthy breakfast will give you the energy you need to conquer your workouts, your workday, and whatever else youโre facing. โBreakfast provides your body with the nutrients it needs to be productive while giving your metabolism an early boost,โ notes Gavan Murphy, owner of The Healthy Irishman Events in Los Angeles, who designed the recipes on these pages. Foods high in protein, healthy fats, and slow-digesting carbs create an ideal balance to fire you up without a midday crash.
Some of these recipes are for when youโre in a hurry; others are perfect for a leisurely brunch. And all are ideal for active women looking to start their days right.
1 of 6
Moya McAllister
Sweet Potato & Onion Tart
Makes: 4 servings
Ingredients
2 tbsp olive oil
1 large red onion, thinly sliced
2 tbsp oregano, chopped (fresh or dried)
Pinch salt
Pinch pepper
Olive oil spray
2 yams, cut diagonally into 1โ4-inch thick slices
2 white sweet potatoes, cut diagonally into 1โ4-inch slices
7 egg whites
1 whole egg
Directions
Heat olive oil in a large pan over medium-low heat. Add onion and cover pan. Cook to soften, stirring every minute or so. After 5 minutes, remove the lid and add oregano. Continue caramelizing the onion for another 5 minutes, seasoning with salt and pepper. Once the onions are browned and look translucent, set aside and let cool.
Preheat oven to 375ยฐF. Spray a 9โณ tart pan (preferably with a removable bottom) liberally with olive oil spray. Place a layer of yams on the bottom of the pan, overlapping them so the entire base is covered. Sprinkle some of the onions on top; season with salt and pepper. Then create a layer of white sweet potatoes, followed by onions. Continue to build tart, alternating layers of yams and white sweet potatoes, followed by the onions, until youโve filled the pan; season each layer of potato with salt and pepper.
Place tart pan on an oven tray covered with aluminum foil. Beat eggs together in a small bowl; season with salt and pepper. Slowly pour egg mixture on top, tapping tart pan so the egg filters down to the bottom. (Some egg may come out the bottom.) Bake 1 hour, or until a knife pierces easily through potatoes. Let cool and serve.
Dietary fact: In addition to their own healthy profile, avocados help you better absorb nutrients from other foods.
3 of 6
Moya McAllister
Greek Yogurt Parfait with Granola
Makes: 4 servings
Ingredients
Granola:
2 cups oats, such as Quaker Old Fashioned
1โ2 cup honey
1โ2 tsp cinnamon
1โ2 tsp vanilla extract
1 oz slivered almonds
1 oz unsweetened shredded coconut
1 oz flaxseeds
Yogurt parfait:
Makes: 1 serving
1 cup non-fat Greek yogurt
1โ2 cup berries
Directions
Preheat oven 350ยฐF. Mix oats, honey, cinnamon, vanilla extract, and almonds together and spread evenly on parchment paperโlined oven tray. Bake until golden, stirring every 5-6 minutes to make sure mixture toasts evenly.
Pour oat mixture into a bowl, adding coconut and flaxseeds. Let fully cool; store in airtight container.
To assemble parfait, spoon yogurt into a bowl and top with 1โ4 cup granola. Serve with fresh berries and mint as garnish.
Tip: Store the extra granola in an airtight container for a crunchy breakfast or snack topping.
4 of 6
Moya McAllister
Spinach & Tomato Crepes
Makes: 2 servings
Ingredients
2 cups baby spinach
2 tbsp olive oil, divided
Pinch of salt
Pinch of pepper
6 oz cherry tomatoes
2 egg whites
2 whole eggs
Olive oil spray
1 oz goat cheese
Directions
Sauteฬ baby spinach in 1 tbsp olive oil on medium heat for about 1 minute, or until wilted. Season with salt and pepper; place on plate.
In the same pan, sauteฬ cherry tomatoes in 1 tbsp olive oil for 3โ4 minutes to soften; place on plate next to spinach.
Whisk eggs together and season with salt and pepper. Preheat non-stick omelet pan on medium-low heat for 30 seconds; spray preheated pan liberally with olive oil spray.
Ladle just enough egg mixture to coat the bottom of the pan. Using the handle, swirl eggs in the pan to form a thin crepe. Cook for 30-40 seconds. Use a heat-resistant spatula around the outside of the crepe as it cooks to loosen. Then use the spatula to gently lift the crepe up and flip over.
Immediately remove pan from heat and add some of the sauteฬed spinach, cherry tomatoes, and goat cheese to the center of the crepe. Roll one side of the crepe over the filling, then roll the entire crepe onto a plate. Cook second crepe using the remaining eggs and add spinach, tomatoes, and cheese to the center once the crepe has formed.
Prepare quinoa per instructions on package, but replace half the water required with unsweetened plain almond milk; add vanilla or almond extract to cooking liquid for additional flavor.
Drizzle honey or maple syrup on top of quinoa and sprinkle ground flax meal and fresh fruit on top, plus optional almonds.
Dietary fact: Use any fresh fruit combination to naturally sweeten this hearty breakfast.
6 of 6
Moya McAllister
Frittata Muffins
Makes: 8 muffins (2 muffins per serving)
Ingredients
7 egg whites
1 whole egg
1 cup zucchini, grated
1 cup yellow squash, grated
1โ2 cup sweet potato, grated
2 tbsp chopped chives
Pinch of salt
Pinch of pepper
Olive oil spray
Directions
Preheat oven to 350ยฐF. In a large mixing bowl add eggs and whip for 30 seconds. Fold in remaining ingredients through pepper.
Coat a muffin tin with olive oil spray. Fill each cup 3โ4 full, whipping mixture before pouring into each cup to ensure vegetables are evenly distributed.
Place muffin tin into oven and cook for 30 minutes, or until muffins are firm to touch. Let sit for 10 minutes, then use the back of a knife to carefully pop out each muffin.
