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 you’re facing. “Breakfast provides your body with the nutrients it needs to be productive while giving your metabolism an early boost,” 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 you’re in a hurry; others are perfect for a leisurely brunch. And all are ideal for active women looking to start their days right.
2 white sweet potatoes, cut diagonally into 1⁄4-inch slices
7 egg whites
1 whole egg
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 five 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 375°F. Spray a 9-inch 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 you’ve 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 its own healthy profile, avocado helps you better absorb nutrients from other foods.
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Greek Yogurt Parfait with Granola
Makes 4 servings
2 cups oats, such as Quaker Old Fashioned
1⁄2 cup honey
1⁄2 tsp cinnamon
1⁄2 tsp vanilla extract
1 oz slivered almonds
1 oz unsweetened shredded coconut
1 oz flaxseeds
Makes 1 serving
1 cup nonfat Greek yogurt
1⁄2 cup berries
Preheat oven 350°F. Mix oats, honey, cinnamon, vanilla extract and almonds together and spread evenly on parchment paper–lined 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 1⁄4 cup granola. Serve with fresh berries and mint as garnish.
Sauté 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, sauté cherry tomatoes in 1 tbsp olive oil for 3–4 minutes to soften; place on plate next to spinach.
Whisk eggs together and season with salt and pepper. Preheat nonstick 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 sautéed 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.