As Summer winds down and Fall is upon us, there is a variety of delicious and nutritious produce available during the transition. Try these tasty and healthy breakfast recipes that celebrate the best of both seasons!
Sweet potato skillet
Here is a quick and easy skillet recipe that combines bell peppers and corn from late summer and sweet potatoes popular in Fall, both high in vitamins A and C. The beans add some extra fiber and protein while the spices kick up the flavor. It works great as a side or double the portion for a main meal.
Ingredients:
- 2 extra-large sweet potatoes (approximately 6’ x 2.5’’) or 3 medium, scrubbed well
- 2 teaspoons of olive oil
- 1 red bell pepper, chopped
- 1 medium while onion, chopped
- 1 15 ounce can black beans, rinsed
- 1 15 ounce corn (fresh, canned or thawed frozen)
- 1 tablespoon cumin
- 1 tablespoon chili powder
- salt and pepper to taste
- chopped cilantro, (optional, for garnish)
- green onion (optional, for garnish)
- fat free sour cream or nonfat Greek yogurt (optional, for garnish)
Directions:
Pierce each potato with a fork several times and microwave on high until tender (about 6-8 minutes for each potato). Cool for 10 minutes and cut into cubes. While the potatoes are cooling, coat a large skillet or pan with 1 teaspoon olive oil and add the pepper and onions. Sauté on medium heat for about 5-7 minutes, until just before browned. Add the potatoes, corn, black beans, and spices into the pan with the second teaspoon of olive oil) stirring well and heat until browned and warm throughout, about 7-10 minutes. Add salt and pepper to taste and garnish with fat free sour cream/Greek yogurt and green onion/ and or cilantro.
Makes 6 cups , 12 servings
Serving size: 1/2 cup Calories 130 Protein 4 g Carb 25 g Fiber 5 g Sugars 3 g Fat 1.5 g Saturated fat 0 g Sodium 180 mg
Morning Glory Muffins
These muffins incorporate late Summer zucchini with carrots and apple from Fall. They are a powerhouse of nutrition providing 2 fruits, 2 veggies, whole grains, and protein, and taste amazing!
Ingredients:
- 2 cup rolled oats
- 3/4 cup oat flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 2 teaspoons cinnamon
- 3 large over ripe bananas, mashed
- 6 Tablespoons liquid egg white
- 6 Packed tablespoons brown sugar
- ½ cup finely grated carrot
- ½ cup finely grated zucchini
- ½ cup finely grated apple
- 1/4 cup milk (I used unsweetened vanilla almond milk)
- 1 tablespoon vanilla extract
- cooking spray
Directions:
Preheat oven to 350 degrees. Combine the oats, oat flour, baking soda, baking powder, and cinnamon in a small bowl. In a large bowl, mix together the mashed banana, brown sugar, egg whites, milk, vanilla, carrots, zucchini and apple. Add the oats/flour mixture to the wet ingredients and mix well. Spoon into muffin pans (see size options below) coated with cooking spray or muffin liners and bake on the bottom rack of the oven for about 30-35 minutes, until the top is firm and lightly browned.
Makes: 12 regular size muffins
Serving size 1 muffin Calories 140 Protein 3 g Carb 29 g Fiber 3 g Sugars 12 g Fat 1.5 g Saturated fat 0 g Sodium 120 mg
IMPORTANT NOTE: these muffins are very moist so the ones you do not eat on the day you bake them must be stored in the fridge. Just leave one out for an hour or two to get to room temp or pop one in the microwave for 40 seconds right out of the fridge.