Chef-Created Breakfast Recipes
By Chef Jeremy
Everyone is always looking for recipes, especially those that are healthy. As a chef, I’ve spent years creating recipes and love making simple, healthy and delicious options anyone can make at home. In the past I battled being overweight and out of shape. Once I began watching my diet, and making healthier choices, I lost almost 70 pounds. Now my main focus as a chef is creating healthy fare that also packs a lot of flavor. Below are two recipes I enjoy making that taste great and give you a boost to start your day.
Lemon Poppy Seed Protein Pancakes
Makes 3 servings
- 4oz Greek yogurt
- ½ tsp lemon zest
- 2 whole eggs
- ¼ tsp Splenda
- 6 Tbsp spelt flour (can substitute with whole wheat or any other type of flour)
- 4 Tbsp vanilla whey protein powder
- ½ tsp baking powder
- 1oz chopped toasted almonds
- 1 Tbsp Poppy Seeds
- 1 lemon
- Vegetable spray
Separate the egg whites and yolks. In a medium mixing bowl, combine egg yolks, yogurt, lemon zest, spelt flour, protein powder, poppy seeds and baking powder.
In a separate bowl whisk the egg whites until they are super fluffy (“soft peak” similar to meringue). Add the whipped egg whites to the yogurt/flour mix. Fold in them in gently to keep the mix as light as possible. Add the blueberries and almonds.
Place a non-stick skillet over a low heat. Once the pan has warmed, spray with vegetable spray. Using a dessert spoon, spoon the mix into the pan to form several pancakes (they are easier to turn if they are kept small). After a few minutes, turn each pancake. Once both sides are cooked, remove them from the pan and repeat the process.
Cook all the mix, if you do not need the complete three portions, the remaining pancakes can be stored in the fridge, eaten for future breakfast or cold as a snack.
Serve with a wedge of fresh lemon.
Nutrition: Calories 270. Carbs 26g. Protein 20g. Fat 11g
Herbed Egg White Turkey “Taco”
In this recipe we use egg whites to substitute a flour tortilla; removing carbs and adding in lean protein. To do this, you need to gently cook the egg whites forming a thin flat open face omelet just like a tortilla!
- 2/3 cup egg whites
- 1 tsp chopped basil
- 1 tsp chopped chives
- 3oz sliced deli turkey
- 1oz diced avocado
- 1oz diced fresh tomato (other vegetables as desired)
- 1 Tbsp chopped scallions
- 1 Tbsp chopped cilantro
- ¼ small lime (wedge)
- 1 tsp Tabasco
- Vegetable Spray
- Salt and pepper
Place a small non-stick skillet over medium heat and lightly coat with vegetable spray. Mix the egg whites, chopped chives and chopped basil. Pour half of the mix into the skillet. Do not mix the egg whites while they are in the pan, (this way you will form your egg “tortilla”).
Once the egg whites have firmed, flip them so both sides are cooked. Once cooked remove from the pan, lay flat, cook the remaining egg white mix, following the same process.
Cover the egg white “tortillas” with the turkey. Add the chopped avocado and chopped tomato. Season with salt and pepper and sprinkle with the scallions and cilantro. Finish with a spritz of lime and a dash of tabasco. Fold the filled egg whites to form two “tacos”.
Nutrition: Calories 300. Protein 38g. Carbs 16g. Fat 11g.
The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.