Rise And Dine

Almond Pumpkin Pancake Muffins

Ready in 40 minutes • Makes 6 servings

Ingredients:

• 2 large eggs
• 1/2 cup pumpkin puree, or canned pumpkin
• 1/2 cup low-fat buttermilk
• 2 cups almond flour
• 1/3 cup plain or vanilla whey protein powder
• 1 tsp. cinnamon
• 1/4 tsp. ground cloves
• 1/2 tsp. baking soda
• 1/2 tsp. baking powder
• 1/4 tsp. salt
• 2 cups frozen blueberries
• 2 tbsp. pure maple syrup
• 2 tsp. cornstarch

Instructions:

Nutrients Per Serving (2 Muffins): Calories: 323; Total Fats: 21 g; Saturated Fat: 1 g; Trans Fat: 0; Cholesterol: 72 mg; Sodium: 131 mg; Total Carbohydrates: 22 g; Fiber: 6 g; Sugar: 10 g; Protein: 17 g; Iron: 1 mg

Smoked Salmon Crackers with Avo-Cheese Spread

Ready in 15 minutes • Makes 4 Servings

Ingredients:

1 ripe avocado
1/2 cup light cream cheese
1 tsp. minced fresh ginger
1 tsp. lemon zest
Juice of 1/2 lemon
8 large rye crackers such as Wasa
4 oz. smoked salmon
1 tbsp. chopped chives

Instructions:

1. In a medium bowl, mash avocado and stir in cream cheese, honey, ginger, lemon zest and lemon juice.
2. Spread an equal amount of avocado mixture on crackers, and top each with 1/2 oz. smoked salmon and a sprinkle of chives.

Nutrients per serving (2 Crackers): Calories: 256; Total Fat: 13 g; Saturated Fat: 4 g; Trans Fat: 0 g; Cholesterol: 19 mg; Sodium: 391 mg; Total Carbohydrates: 27 g; Dietary Fiber: 7 g; Sugar: 6 g; Protein: 10 g; Iron: 1.1 mg

Coffee Chocolate Cheesecake Smoothie

Ready in 5 minutes • Makes 2 Servings

Ingredients:

• 1 1/2 cups brewed coffee, cooled
• 5 pitted dates
• 1/2 cup reduced-fat ricotta cheese
• 1 frozen banana, chopped
• 2 tbsp. almond butter
• 1 tbsp. natural cocoa powder
• 1/4 tsp. ground cardamom
• 1 tsp. vanilla extract

Instructions:

1. Place all ingredients in a blender and blend on high until smooth.

Nutrients per serving: Calories: 256; Total Fat: 12 g; Saturated Fat: 3 g; Trans Fat: 0 g; Cholesterol: 15 mg; Sodium: 119 mg; Total Carbohydrates: 34 g; Dietary Fiber: 4 g; Sugar: 21 g; Protein: 8 g; Iron: 1.3 mg

Sunny Side Up Sweet Potatoes

Ready in 25 Minutes • Makes 2 Servings

Ingredients:

• 1 medium sweet potato, peeled and grated
• 1/4 cup grated Parmesan cheese
• 2 tsp. fresh thyme
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 3 tsp. grapeseed oil, divided
• 1 cup sliced Crimini or button mushrooms
• 2 large eggs
• 1 cup baby spinach or baby kale
• Hot sauce, optional

Instructions:

1. In a large bowl, toss together sweet potato, Parmesan, thyme, salt and pepper.
2. Heat 1 teaspoon of oil in a nonstick skillet over medium heat. Add mushrooms and cook until softened, about two minutes. Remove mushrooms from skillet and add sweet potato mixture to pan. Cook until sweet potato is tender and begins to brown, about five minutes.
3. Remove sweet potato from skillet and add remaining oil. Carefully crack eggs into skillet and cook until whites are set and the outer edges start to curl. Flip eggs and cook to desired hardness.
4. Form sweet potato into mounds on two serving plates, and top each with 1/2 cup mushrooms, 1/2 cup baby greens and one egg. Add a few squirts of hot sauce if desired.

Nutrients Per Serving: Calories: 254; Total Fats: 15 g; Saturated Fat: 4 g; Trans Fat: 0 g; Cholesterol: 222 mg; Sodium: 602 mg; Total Carbohydrates: 16 g; Fiber: 2 g; Sugar: 4 g; Protein: 13 g; Iron: 2 mgbr />

Granola Pie with Vanilla-Scented Yogurt

Ready in 60 minutes • Makes 6 Servings

As with most granola recipes, this make-ahead pie is highly customizable. Look in your pantry and see what healthy ingredients you can add to make it your own.

Ingredients:

• 1 1/2 cups rolled oats
• 1/2 cup oat bran
• 1/2 cup chopped walnuts or pecans
• 1/3 cup dried cranberries or dried cherries
• 1/3 cup chopped dried apricots
• 3 tbsp. hemp seeds
• 1 tsp. baking powder
• 1/2 tsp. ground allspice
• 1/2 tsp. ground ginger
• 1/4 tsp. salt
• 2 large eggs
• 1/3 cup pure maple syrup
• 1/4cup melted coconut oil
• 1 1/2 tsp. orange zest
• 2 cups plain fat-free Greek yogurt
• 2 tsp. Vanilla extract

Instructions:

1. Preheat oven to 325 degrees. Line the bottom of an 8-inch round cake pan or springform pan with parchment paper and lightly grease the sides.
2. In a large bowl, stir together oats, oat bran, walnuts or pecans, cranberries or cherries, apricots, hemp seeds, baking powder, allspice, ginger and salt. In a separate bowl, lightly beat eggs and stir in maple syrup, coconut oil and orange zest. Add wet ingredients to dry ingredients and mix until moist.
3. Place mixture in pan and press down firmly into an even layer. Bake 40 minutes, or until edges are browned and center is set. Let cool in pan on a wire rack at least 10 minutes before slicing into six wedges.
4. In a bowl, stir together yogurt and vanilla. Serve each granola wedge with a scoop of vanilla yogurt.

Nutrients Per Serving: Calories: 401; Total Fats: 20 g; Saturated Fat: 9 g; Trans Fat: 0 g; Cholesterol: 68 mg; Sodium: 124 mg; Total Carbohydrates: 46 g; Fiber: 5 g; Sugar: 22 g; Protein: 18 g; Iron: 2.2 mg

Multi-Grain Overnight Cereal

Ready in 15 minutes (after soaking overnight) • Makes 4 Servings

Soaking whole grains overnight softens them to the point that all they need is a quick reheating to make a wholesome breakfast. For more protein, stir in some whey powder when you add the milk.

Ingredients:

• 1/3 cup steel-cut oats
• 1/3 cup quinoa
• 1/3 cup millet
• 1 tsp. cinnamon
• Pinch of salt
• 1/2 cup low-fat milk
• 1 apple, grated
• 1/4 cup ground flaxseeds or chia seeds
• 2 tbsp. pure maple syrup or honey
• 1/3 cup chopped almonds
• 1/4 cup unsweetened coconut flakes

Instructions:

1. In a medium saucepan, bring oats, quinoa, millet, cinnamon, salt and 3 cups of water to a boil. Immediately remove from heat, cover and let sit overnight.
2. In the morning, stir in milk, apple, flaxseeds and maple syrup or honey. Heat over medium-low until warmed through. Serve topped with almonds and coconut.

Nutrients Per Serving: Calories: 332; Total Fats: 12 g; Saturated Fat: 3 g; Trans Fat: 0 g; Cholesterol: 2 mg; Sodium: 20 mg; Total Carbohydrates: 49 g; Fiber: 8 g; Sugar: 13 g; Protein: 10 g; Iron: 2.1 mg