Breakfast


April 18, 20160

(Makes 12 servings, 1 cup each) 1/2 purple, 1/2 yellow per cup

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.

Baked Oatmeal Cups with Bananas and Berries

Baked Oatmeal Cups with Bananas and Berries

Ingredients

  • Nonstick cooking spray
  • 2 large eggs, lightly beaten
  • 1 tsp. pure vanilla extract
  • 2 large bananas, mashed
  • 1 Tbsp. raw honey
  • 2½ cups old-fashioned rolled oats
  • 1 Tbsp. ground cinnamon
  • 1½ tsp. baking powder
  • 1½ cups unsweetened almond milk
  • 1 cup fresh blueberries (or raspberries)

Instructions

  1. Preheat oven to 350° F.
  2. Prepare twelve muffin cups by coating with spray. Set aside.
  3. Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.
  4. Combine oats, cinnamon, and baking powder in a medium bowl; mix well.
  5. Add oat mixture to egg mixture; mix well.
  6. Add almond milk; mix well.
  7. Divide oat mixture evenly between prepared muffin cups.
  8. Top evenly with blueberries.
  9. Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.
  10. Tip: Raisins, walnuts, pecans, sunflower seeds, pomegranate seeds, or dark chocolate chips can be substituted for blueberries.
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http://alesharosefitness.com/2016/04/18/baked-oatmeal-cups-with-bananas-and-berries/



April 3, 20160

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

21 Day Fix:

  • 1/2 green
  • 1 red
  • 1/2 yellow
  • 1 blue

Mint and Avocado Green Smoothie

Mint and Avocado Green Smoothie

Ingredients

  • 1 cup almond milk
  • 1 scoop Vanilla Shakeology
  • ½ cup raw spinach
  • ¼ medium ripe avocado
  • 2 Tbsp. fresh mint leaves
  • 1 cup ice

Instructions

  1. Place almond milk, Shakeology, spinach, avocado, mint, and ice in blender; cover. Blend until smooth.
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http://alesharosefitness.com/2016/04/03/mint-and-avocado-green-smoothie/



March 28, 20160

Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: 10 min.
Yield: 2 servings

21 Day Fix Containers:

  • 1 green
  • 1 yellow
  • 1/2 red
  • 1 blue

Mexican Tofu Breakfast Scramble

Mexican Tofu Breakfast Scramble

Ingredients

  • ½ tsp. olive oil
  • ½ medium onion, finely chopped
  • ½ medium green bell pepper, finely chopped
  • ½ medium red bell pepper, finely chopped
  • ¼ tsp. ground coriander
  • ¼ tsp. ground cumin
  • ¼ tsp. sea salt
  • 1 dash turmeric
  • 1 cup cooked black beans
  • 6 oz. extra firm tofu, drained, mashed
  • 2 Tbsp. finely chopped fresh cilantro
  • ¼ cup fresh tomato salsa
  • ½ medium tomato, chopped
  • ¼ medium avocado, chopped

Instructions

  1. Heat oil in nonstick skillet over medium-high heat.
  2. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.
  3. Add coriander, cumin, salt, turmeric, black beans, and tofu; cook, stirring frequently, for 3 to 4 minutes, or until heated through.
  4. Divide tofu mixture between two serving plates. Top evenly with cilantro, salsa, tomato, and avocado. Serve immediately.
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http://alesharosefitness.com/2016/03/28/mexican-tofu-breakfast-scramble/



March 28, 20160

Total Time: 9 hrs. 15 min.
Prep Time: 15 min.
Cooking Time: 9 hrs.
Yield: Makes 8 servings, about ¾ cup each

21 Day Fix Containers:

  • 2 yellows
  • 1/2 purple
  • 1/2 blue
  • 1 tsp.

Fruity Whole Grain Breakfast Porridge

Fruity Whole Grain Breakfast Porridge

Ingredients

  • ¾ cup dry steel cut oats
  • ½ cup dry wild rice
  • ¾ cup dry pearl barley (or dry faro)
  • 1 cinnamon stick
  • 1 2-inch slice dry orange peel
  • 1 Tbsp. raw honey (or pure maple syrup)
  • ½ tsp. sea salt (or Himalayan salt)
  • ¼ cup chopped dried apricots (or dried cherries, dried apples, or raisins)
  • ¼ cup unsweetened dried cranberries
  • 6 cups water
  • 1 cup chopped raw walnuts (or almonds, pecans, or cashews)
  • 4 cups unsweetened almond milk

Instructions

  1. Place oats, wild rice, barley, cinnamon stick, orange peel, honey, salt, apricots, cranberries, and water in a 3-quart slow cooker. Cook, covered, on low temperature for 7 to 9 hours, stirring once or twice (if you are up).
  2. Before serving, mix well. Serve each portion topped with 2 Tbsp. walnuts and ½ cup almond milk.
  3. Tip: Use a vegetable peeler to remove just the outer part of the orange peel, avoiding the white pith which can be bitter.
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http://alesharosefitness.com/2016/03/28/fruity-whole-grain-breakfast-porridge/



March 13, 20160

Total Time: 45 min.
Prep Time: 5 min.
Cooking Time: 40 min.
Yield: 6 servings

21 Day Fix Containers:

  • 1 yellow
  • 1 purple
  • 1/2 red

Baked Apple Cinnamon Oatmeal

Baked Apple Cinnamon Oatmeal

Ingredients

  • Nonstick cooking spray
  • 3 cups old-fashioned rolled oats
  • 1½ tsp. baking powder
  • 1 tsp. ground cinnamon
  • ¼ tsp. sea salt
  • 2 cups unsweetened almond milk
  • 2 large eggs
  • ¼ cup unsweetened applesauce
  • 2 Tbsp. raw honey
  • 2 medium apples, chopped

Instructions

  1. Preheat oven to 400° F.
  2. Lightly coat a 2-quart baking dish with spray.
  3. Combine oats, baking powder, cinnamon, and salt in a medium bowl; mix well. Set aside.
  4. Combine almond milk, eggs, applesauce, and honey in a large bowl; whisk to blend.
  5. Add oat mixture to milk mixture; mix well.
  6. Pour mixture into baking dish.
  7. Bake for 20 minutes. Remove from oven; fold in chopped apples. Bake for an additional 20 minutes, or until top has browned.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/13/baked-apple-cinnamon-oatmeal/

You may also enjoy cashew and oat hotcakes.



March 11, 20160

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

21 Day Fix:

  • 1 yellow
  • 1/2 blue/orange

Avocado Toast With Pumpkin Seeds

Avocado Toast With Pumpkin Seeds

Ingredients

  • 1 ripe medium avocado, mashed
  • 1 dash sea salt
  • 1 dash fresh ground black pepper
  • ½ tsp. crushed red pepper flakes (optional)
  • 2 tsp. fresh lime (or lemon juice)
  • 4 slices low-sodium sprouted whole-grain bread, toasted
  • ¼ cup raw pumpkin (or sunflower) seeds, toasted

Instructions

  1. Combine avocado, salt, pepper, pepper flakes (if desired), and lime juice in a medium bowl; mash until well mixed and slightly chunky.
  2. Evenly spread avocado onto each slice of toast. Top evenly with pumpkin seeds.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/11/avocado-toast-with-pumpkin-seeds/



March 10, 20160

Eggs are the fuel and jalapeños are the fire in this egg cup recipe. Throw in some black beans and cheddar cheese and you have one flavorful breakfast.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

21-Day Fix:

  • 1 green
  • 1/2 yellow
  • 1/2 red
  • 1/2 blue

 

Southwestern Egg Cups

 Southwestern Egg Cups

Ingredients

  • Nonstick cooking spray
  • ½ cup unsweetened almond milk
  • 16 large egg whites (2 cups)
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional
  • 12 medium jalapeños, seeds and veins removed, chopped
  • 1½ cups black beans, drained, rinsed
  • 6 oz. cheddar cheese (about ¾ cup)

Instructions

  1. Preheat oven to 350° F.
  2. Prepare twelve muffin cups by coating with spray. Set aside.
  3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
  4. Evenly divide jalapenos, beans, and cheese between prepared muffin cups.
  5. Evenly pour egg mixture over broccoli mixture.
  6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.
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http://alesharosefitness.com/2016/03/10/southwestern-egg-cups/



March 10, 20160

21 Day Fix and Popeye-approved, this egg cup recipe is loaded with three types of green vegetables. Wanna go really crazy? Sprinkle these with chopped chives.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each
21-Day Fix:

  • 1/2 green
  • 1 red

Super Green Egg Cups

 Super Green Egg Cups

Ingredients

  • Nonstick cooking spray
  • ¼ cup unsweetened almond milk
  • 12 large eggs, lightly beaten
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 cup steamed broccoli, coarsely chopped
  • ½ cup chopped green bell pepper
  • 1 cup chopped raw spinach

Instructions

  1. Preheat oven to 350° F.
  2. Prepare twelve muffin cups by coating with spray. Set aside.
  3. Combine almond milk and eggs in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
  4. Evenly divide broccoli, spinach, and bell peppers between prepared muffin cups.
  5. Evenly pour egg mixture over broccoli mixture.
  6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/10/super-green-egg-cups/
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March 10, 20160

Total Time: 39 min.
Prep Time: 24 min.
Cooking Time: 15 min.
Yield: 8 servings, 2 each

21-Day Fix:

  • 1/2 yellow
  • 1/2 red
  • 1/2 blue

Zucchini, Ham, and Cheese Quinoa Cups

Zucchini, Ham, and Cheese Quinoa Cups

Ingredients

  • Nonstick cooking spray
  • 2 cups cooked quinoa
  • 2 large eggs, lightly beaten
  • 2 large egg whites (¼ cup)
  • 1 cup shredded zucchini (about 1 medium)
  • 1 cup shredded sharp cheddar cheese
  • 2 Tbsp. grated Parmesan cheese
  • ½ cup diced lean ham
  • ¼ cup finely chopped parsley
  • 2 medium green onions, chopped
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Instructions

  1. Heat oven to 375° F.
  2. Lightly coat two regular twelve-cup muffin tins with spray. Set aside.
  3. Combine quinoa, eggs, egg whites, zucchini, cheddar cheese, Parmesan cheese, ham, parsley, and green onions in a large bowl; mix well. Season with salt and pepper, if desired.
  4. Evenly pour quinoa mixture into muffin cups.
  5. Bake for 12 to 15 minutes, or until a toothpick inserted into the center of cups comes out clean.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/10/zucchini-ham-and-cheese-quinoa-cups/



March 10, 20160

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

21-Day Fix:

  • 1 purple
  • 1 red
  • 1 tsp.

Power Yogurt Breakfast

Power Yogurt Breakfast

Ingredients

  • 1 cup nonfat plain Greek yogurt
  • 3 Tbsp. wheat germ
  • 3 medium strawberries, sliced
  • ¼ medium banana, sliced
  • 1 tsp. unsweetened shredded coconut, toasted

Instructions

  1. Place yogurt in a medium serving bowl. Top with wheat germ; mix well.
  2. Top with strawberries, banana, and coconut.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/10/power-yogurt-breakfast/