Here are a few of the Breakfast Entrees recipes that are recommended by Doc. Sampson.

Breakfast Bagel

This healthy version of an egg sandwich is a great way to start the day. The tomato and arugula not only add extra health benefits but extra flavor as well. ..

 

Healthy Cooking Tips:
Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up on your bagel.

 

Prep and Cook Time: 15 minutes

Ingredients:

• 2 whole wheat bagels
• 4 large free-range chicken eggs
• 1 tsp apple cider vinegar, or any light vinegar
• 1 large tomato, sliced
• 1 bunch arugula
• 2 TBS extra virgin olive oil
• 2 medium cloves garlic, pressed
• salt and recipeli pepper to taste

 

Directions:

1. Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
2. While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.
3. Garnish bagel with arugula and sliced tomato.
4. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

   Serves 4

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Healthy Breakfast Frittata

Enjoy this tasty frittata recipe any time of the day. Serve with a large salad for a complete dinner meal.

Healthy Cooking Tips:
It is important to chop kale fine so it cooks in a shorter amount of time and allows its flavor to integrate with the other flavors. Also, make sure you break up the clumps of meat with a spoon while sautéing. This will also allow the flavor of the meat to seep into the other ingredients. Use a stainless steel skillet as close to 9-10 inches as possible so the vegetables don't overcook and you have some height to your frittata.

Prep and Cook Time: 20 minutes

Ingredients:

• ½ medium onion, minced
• 4 medium cloves garlic, chopped
• ¼ lb ground lamb or turkey
• 1 + 2 TBS chicken broth
• 3 cups rinsed and finely chopped kale, (stems removed)
• 5 omega-3 enriched eggs
• salt and recipeli pepper to taste

 

Directions:

1. Mince onion and chop garlic let them sit for 5 minutes to enhance their health-promoting benefits.
2. Preheat broiler on low.
3. Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.
4. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
5. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt, pepper and mix.
6. Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
7. Place skillet under broiler in middle of oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the eggs are firm, it is done, about 2-3 minutes.

   Serves 2

 

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Swiss Breakfast

This Swiss Breakfast recipe has a great tasting combination of flavors that will provide you with both natural sweetness and tartness. It can be served hot or cold for a breakfast you can enjoy year-round. It’s worth keeping a large batch on hand.

Healthy Cooking Tips:
Make sure you use rolled oats for this recipe. It has the best consistency for this application.

 

Prep and Cook Time: 10 minutes

Ingredients:

• 4 cups oats
• 1 tsp cinnamon
• ½ cup raisins
• ½ cup sliced almonds
• ½ cup dried apricots chopped
• ½ cup sunflower seeds
• 4 chopped dates
• ¼ cup dried cranberries

 

Directions:

1. Mix all ingredients together. (This will make about 8 servings.)
2. For 2 servings bring 2 cups water to a boil.
3. Add 1 ¼ cups Swiss Breakfast. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 7 minutes.
4. Cover, and set for about 2 minutes before serving.
5. Serve with low fat milk or unsweetened soy milk.