Socca Pancakes

Socca Pancakes are a healthy version of breakfast pancake that can be used not only for breakfast but as a substitute wrap that you can add your favorite topping on, here is the base recipe of the Socca Pancake with some variations on toppings, it's like a breakfast pizza with a healthy twist.
Socca pancakes are a chickpea crepe that is a great source of protein and fiber and it makes a tasty alternative to pancakes or toast for breakfast. Bake this gluten-free pancake and top with poached eggs, herbs, and any other topping you choose.

Socca Pancakes Ingredients

• 1 cup warm water
• 1 cup chickpea flour
• 1 tsp. ground cumin

• pinch of paprika
• 1 clove garlic, finely chopped
• topping suggestions: poached eggs and fresh herbs

Directions

1. In a medium bowl whisk all ingredients together. Let the mixture sit for 15 minutes or overnight in the fridge.
2. When you are ready to make the Socca, heat a nonstick pan with a little bit of olive oil, add the toast and cook for a few minutes on medium until golden brown in spots. Flip and cook another few minutes on the other side.
   
   Recipe Tip:
   You can either make one large pancake or divide the mixture into two (including the diced onion and sundried tomatoes) and cook two slightly smaller and thinner pancakes.
   

Optional Ingredients

Socca Pancakes with Roasted Peppers and Avocado (pictured above)

1 small red onion, finely diced

• 6 sundried tomatoes, finely diced
• 1 ripe avocado, sliced
• 460 g/1 lb jar roasted red peppers, drained and sliced
• 1 small bunch fresh coriander, finely chopped
• freshly ground black pepper
  
  

  Socca Pancake with Pizza toppings (as above)

  • ½ cup shredded mozzarella
  • ¼ cup crumbled feta
  • 1 small zucchini and/or yellow squash, ribboned with a vegetable peeler and tossed lightly in olive oil
  • 5 pitted olives, sliced in half lengthwise
  • Small handful sun-dried tomatoes
  • 1 small sprig fresh thyme, optional

Sweet Potato Toast

Depending on you tastes, these Sweet Potato Toast Recipes have endless possibilities, here are some of my favorite recipes but make sure you try your own.

Avocado on Sweet Potato Toast

Just plain and simple your sliced sweet potato toasted and add your sliced avocado on top or mash it up with a little lemon or lime juice and add a little red pepper flakes for a little kick.

This is such a healthy brunch recipe, sometimes I make it for a light dinner

1 large and long sweet potato

 1 tbsp vegetable broth (no salt added)

 1 handful arugula

 1 large avocado (smashed)

 2 medium radishes (sliced)

 ½ cup broccoli sprouts (or your preferred sprout)

 1 small lemon or lime (juiced)

 ½ tsp dried oregano

 1 tbsp basil (fresh, chopped.)

 ¼ tsp crushed red pepper (optional)

 ¼ tsp ground black pepper (optional)

Directions

1 Wash and cut sweet potato lengthwise so you have ”toast-like” slices, ½” thick.

2 Bring a large pot of water to a boil. Add enough water so that all potatoes will be covered.

3 Boil potatoes for about 5 minutes or until tender, but not so soft that they’re breaking apart (pierce with a fork to test).

4 Once soft, drain the water and set potatoes aside.

5 Heat a stove top pan or griddle to medium-high heat. Add the vegetable broth. Place the sweet potatoes in the pan, side by side.

6 Heat on one side until lightly browned and then flip; about 5–7 minutes per side.

7 While the potatoes are browning, gather the rest of your ingredients.

8 Lay two slices of sweet potato

9 Top with a layer of arugula followed by smashed avocado, sliced radish, and sprouts.

10 Squeeze lemon/lime juice on top, sprinkle with oregano, basil, red pepper flakes, salt, and pepper (if using).

Almond Butter and Banana

This is an amazing combination that is so tasty, but if your not an Almond Butter person, try regular old Peanut Butter, Sunflower, Cashew Butter or Coconut Butter, they are available in most supermarkets and also in sampler sizes so you can try them out. They are generally low in sodium, but high in calories and in the good saturated fats, so be sure to read the labels.
Check out the variety of Nut Butters HERE

Ingredients

• 1 sweet potato
• 2 tbsp almond butter
• 1 banana
• cinnamon

Directions

Slice sweet potato lengthwise into 1/4-inch slices. Add to the toaster like you would bread and toast on high. You may have to toast it twice to fully cook it.
Top with almond butter, banana slices, and a sprinkle of cinnamon.

Spinach and Egg

Sweet Potato is a wonderful source of Vitamin C. topped with a little spinach, egg and a dash of hot sauce; it's a delicious and nutritious with only 190 mg of sodium per slice of sweet potato toast.

Ingredients

• 1 large slice sweet potato ( ¼ inch thick)
• ⅓ cup cooked spinach
• 1 large egg, fried or poached

• ½ teaspoon sliced fresh chives
• ½ teaspoon hot sauce PreparationToast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with spinach, egg, chives and hot sauce.
  

Oatmeal Combo's

Breakfast Oatmeal Combo's

There are many combinations you can make with your morning oatmeal jar. Use a mason jar as they are so easy to store in the fridge.

Opt for steel-cut oats and prepare them yourself. You'll only take in a few milligrams of sodium, and you can combine the oats with other healthy ingredients, such as fresh fruit or raisins, here are some great combinations for you to try and enjoy.


Ingredients

• 
  1 mason jar
• 1/2 cup Steel Cut rolled oats
• 2/3 cup water or almond milk
• 1/4 cup coconut flakes
• 1/4 cup chia seeds (optional)
• 1/4 cup cranberries
• 1/4 cups raisins
• 1/8 cup Goji berries

• 1 banana (optional)
• 1/4 cup raspberries (optional)
• 1/4 cup walnuts (optional)
• 1/4 cup pistachios (optional)
• 1 tsp cinnamon (optional)
• 1 teaspoon honey

Directions

1.  Pour Steel Cut rolled oats and any additional fixings of choice into a mason jar. When ready to eat, add liquid of choice (milk or water can be added, depending on how thick you like it.).
   Cook the oats for 3 minutes: Bring the oats, water, and salt to a boil. Simmer for about 3 minutes then turn off the heat.
2. Let the jars stand at room temperature, then refrigerate: Divide the oatmeal among the jars. Let stand, uncovered, at room temperature for about an hour or until cool to the touch, then cap and refrigerate.
3. Reheat the oatmeal in the microwave: Take the cap off one jar and stir up the oatmeal inside. Microwave for 2 to 3 minutes, or until quite hot. Add milk, raisins, or other mix-ins.

Ham Swiss and Avocado Scramble

Ham, Swiss and Avocado Scramble

Fresh Avocado is a great way to start your day, they are so many benefits of including avocado in your diet, and they are incredibly nutritious and loaded with the heart healthy monounsaturated fats. Loaded with fiber and they have been proven to lower cholesterol and triglyceride levels. 

Multiple studies have shown that extracts from avocado and soybean oil can reduce the symptoms of arthritis.

Serves 2

Ingredients

4 eggs
2 Tbsp. 2% milk
Pepper, to taste
1 slice lean Canadian bacon or ham
1 slice Swiss cheese
A Dash of Tabasco
 1/2 avocado
Phase 2 you can add some fresh fruit of the season, blueberries, raspberries or melon

Preparation


Beat eggs with milk; add pepper, Tabasco to taste.
Chop the Canadian bacon or ham, Swiss cheese and avocado into 1/2” pieces.
Heat a nonstick skillet over medium-low heat.
When hot, spray with nonstick oil, then add the egg mixture and cook, stirring frequently, until eggs are almost done but still just a bit runny.
Add the ham, cheese, and avocado, and cook until cheese melts and eggs are cooked through

Homemade Granola

Store bought Granola can be very high in sugar, so why not make your own, here is a wonderful homemade granola recipe that has a low amount of sugar and is packed with whole grains and crunchy nuts and seeds. There are a few ideas of adding some of your favorite dried fruits and nuts.



Ingredients

• 6 cups rolled oats
• 1 cup raw wheat germ
• 1/2 cup oat bran
• 1/2 cup wheat bran
• 1/2 cup sunflower seeds
• 1/2 cup sesame seeds
• 2 teaspoons Chia Seeds
• 1 teaspoon cinnamon

• 1/2 cup flax seed
• 1 handful pumpkin seeds
• 1 cup milk powder
• 1 cup chopped nuts , walnuts and almonds
• 1/2 cup unsweetened coconut

Directions

1. Combine ingredients in a bowl, and enjoy plain or add your choice of yogurt or another base.
2. Serve, and enjoy this delicious, homemade treat.

Tip: add dried fruit, apricots, dried cranberries or cherries  with canola oil (1 1/2 cup) and honey (1 1/2 cup).

Soak until soft.

Breakfast Smoothie

Dash Diet Breakfast Smoothie

Chocolate Smoothie with Berries and Banana

This is a wonderful boost to start off your day when you don’t have much time to spare in the morning, this will give you the energy you need.

• Berries contains highest amount of antioxidants than in any other fruits which helps to fight against oxidation stress.
  
• Blueberries are a powerful weapon that
• fights against diseases like Alzheimer’s and dementia.

Ingredients:

1 cups vanilla soy milk
1/2 cup of in season berries or your favorite frozen
1 teaspoon of chia seeds
1 medium banana, peeled
1/8 cup unsweetened cocoa powder
1 dash ground cinnamon
1 dash ground nutmeg

Instructions:
Place all ingredients in a blender and process until smooth. Serve immediately.
Serves 1.
Nutrition per 12-ounce serving:

Calories: 252

Sodium: 102 milligrams

Potassium: 822 milligrams

Magnesium: 122 milligrams

Calcium: 390 milligrams

Fat: 12 grams

Saturated Fat: 2 grams

Cholesterol: 0 milligrams

Carbohydrate: 33 grams

Dietary Fiber: 8 grams

Sugars: 8 grams

Protein: 11 grams

Egg and Cheese Spinach Muffin

Egg and Cheese Spinach Muffin

A great way to start any day with a protein full breakfast that will suppress your appetite for hours, you can substitute the muffins with a whole grain tortilla. Fresh spinach is packed with nutrients like folate, vitamin E, and vitamin K. These nutrients can help prevent brain problems like dementia.

Ingredients: 

2 whole-grain English muffins split
1 teaspoon olive oil
8 egg whites, whisked
4- 6 Spinach leaves, finely chopped
2 Ounces (about 1/2 cup) reduced-fat Swiss cheese, shredded
1/2 cup grape tomatoes, quartered
1/4 cup your favorite cheese - try goat cheese
A dash of hot sauce
Pepper

Preparation: 

Preheat the broiler on high. Place muffins, cut side up, on a baking sheet and broil for 2 minutes or until beginning to lightly brown on edges. (Or you can do this in your toaster oven)
Heat a medium skillet on medium heat. Add oil and sauté 3 of the spinach about 2 to 3 minutes. Add the egg whites, season with the hot sauce and pepper and cook, mixing with a wooden spoon until cooked through.
Divide on toasted muffins and top with tomatoes and cheese.
Optional cooking method
Fill each muffin cup un the muffin tins with 1/3 of the egg mixture, bake egg muffins for 20-25 minutes at 350 'F until a toothpick inserted into the center comes clean, let rest in pan 10 minutes before removing so they don’t fall.

Add strawberries to garnish

Poached Eggs

Got to love poached eggs, they are filled with B vitamins and protein, which gives you all the more reason to begin your day with them.
In less than 2 minutes, you can get a wonderfully impressive looking poached egg on your plate.
Put 1/2 cup water into a microwave-safe bowl and crack the egg in it.
Cover it with a plate and microwave for around 45 seconds to a minute, depending on the strength of your microwave.
Remove the egg from the water and there you’ll have it: A perfect poached egg.

Top it off with ground pepper and parsley and eat it  on a piece of whole grain toast.

Blueberry Pancakes

DASH BLUEBERRY MULTIGRAIN PANCAKES

This is a very popular Dash Diet breakfast recipe, it is a four grains offer a wholesome twist on the classic blueberry pancake. Top with Blueberry Syrup or traditional maple syrup and butter.

Ingredients

• • 
    • 1 c. all-purpose flour
    • 0.75 c. whole-wheat flour
    • 0.33 c. yellow cornmeal
    • 0.33 c. old-fashioned rolled oats
    • 2 tbsp. sugar
    • 2 tsp. baking powder
    • 0.50 tsp. baking soda
    • 0.50 tsp. ground nutmeg
    • 1.75 c. buttermilk
    • 0.25 c. unsalted butter
    • 0.33 c. honey
    • 3 large eggs
    • 1 c. fresh blueberries

Prepare the Batter

In a large bowl, combine the flours, cornmeal, oats, sugar, baking powder, salt, baking soda, and nutmeg.

Using a whisk, add buttermilk, butter, honey, and eggs to dry mixture until a smooth batter forms. Gently fold in the blueberries.

Make the pancakes: Preheat oven to 250°F. Lightly coat a nonstick skillet or griddle with vegetable-oil

cooking spray and heat over medium-high heat. Once hot, pour 1/4 cupfuls of batter to form pancakes and cook until the tops bubble and the edges begin to crisp.

Turn each pancake over and continue to cook until both sides are golden brown.

Transfer pancakes to a baking pan and place in oven to keep warm until ready to serve. Repeat until all batter is used. Serve hot.

Apple and Cinnamon Oatmeal

Apple and Cinnamon Spiced Baked Oatmeal

This recipe makes breakfast for approximately 9 servings.
Ingredients
1 teaspoon cinnamon
1 teaspoon baking powder
2 cups rolled oats
1 apple, chopped (about 1 ½ cups)
2 tablespoons oil
1 teaspoon vanilla
1½ cups non- fat milk
½ cup applesauce, sweetened
1 egg, beaten

Topping:
2 tablespoons chopped walnuts
2 tablespoons brown sugar

Instructions

Preheat the oven to 375 degrees. Spray an 8 by 8 inch baking pan with oil. Put the milk, vanilla, applesauce, the egg and apple in one bowl and mix them.

Combine baking powder, rolled oats and cinnamon in a separate bowl and mix them together. Add the liquid ingredients and mix the combination properly. Pour the mixture in the baking dish and bake for 25 minutes.

Remove it from the oven and sprinkle with the walnuts and the brown sugar on it. Return it in the oven and bake for an additional 4 minutes under supervision until the sugar bubbles and the top turns brown.


Cut into 9 and serve warm.

3 Ingredient Recipes

Having the right ingredients in your pantry can make an easy and tasty Dash Diet breakfast, here are some 3 ingredients breakfast recipes that are a healthy way to start your day.

Chia Seed Pudding

Chia seeds really are a super food, they are loaded with fiber, protein and Omega 3 fatty acids.

1 (13.5oz) can coconut milk
1/4 cup chia seeds
1 tbsp. honey 1 tsp.
A little bit of vanilla essence really gives it a nice flavor, but this is your choice.
You can also substitute it with almond milk and then mix in a little plain Greek yogurt to thicken it

Directions

Mix them all together and pour into mason jars or an airtight container. Let it sit in the refrigerator overnight and enjoy it the next day topped with any fruit or nuts you like.

Poached Eggs and Avocado 

Simple and tasty spice it up to your flavor, with a little plain ground black pepper or spice it up with red hot pepper flakes, cumin or paprika. I have also garnished them with spring onions or parsley.

I like poached eggs as they are better for you, but you can have your eggs scrambled or fried, this is a simple recipe with many options.

Ingredients

• 1 avocado
• 2 eggs
• Your favorite herb or spice

Instructions

Cut the avocado in half and scoop out some of the flesh in the center so that there is enough room for the poached eggs to sit. You can serve that part alongside with the cooked eggs.
Boil 2 cups of water in a pot and when water has boiled crack the shells of the eggs and place white and yolk into boiling water for 2-3 minutes depending on how soft or firm you like your poached eggs.

Drain you egg and place in the scooped part of the avocado, then garnish with your herbs and spices of choice