Egg in a Mug 
This easy and delicious 2 Minute Egg in a Mug is full of nutrients and low in calories! It’s a simple breakfast recipe that’s made in one cup!
Ingredients
- cooking spray
- 3 eggwhites
- 1 tablespoon diced roasted red peppers
- 1/4 cup spinach
- 1 tablespoon cut paneer pieces
- 1 teaspoon sliced green onions
- pepper to taste
Instructions
- Spray inside of coffee mug with cooking spray.
- Add egg whites to cup, using a fork, mix until the yokes are combined.
- Add in roasted red pepper, spinach, paneer pieces, green onions, and pepper to taste.
- Gently stir together.
- Add coffee mug to the microwave and cook on high for 1 minute and 30 seconds.
- Remove the mug and let sit for 1 minute.
- Bon Appetit
Fatafat Bread Upma 
This is a super quick, easiest and peppiest breakfast to make. High on Fiber, antioxidants Add sprouts for some extra protein
Ingredients
- 8 slices - bread
- 1 - large onion and half capsicum, chopped
- ½ tomato chopped
- 1 tsp - toor dal
- salt to taste
- 1 tsp - turmeric powder
- 2 tsp – oil
- ½ cup sprouts (optional)
- 2 tsp - mustard seeds
- 2 - green chillies
- 3 cups – water
- Juice of one lemon
Instructions
- Cut the bread slices into small pieces.
- Heat oil and add the mustard seeds. Let them sputter.
- Add the chopped onion, capsicum, sprouts, green chillies and toor dal one by one and cook until brown.
- Add 3-4 cups of water and salt to taste.
- Add turmeric powder and mix well.
- Cook until the water starts boiling. Then slowly drop the bread pieces into the mixture.
- Add lemon juice & Serve hot.
Easy Peasy Breakfast Salad 
A savory-sweet breakfast salad with tons of superfoods and a simple lemon vinaigrette. Just 20 minutes and 10 ingredients required. So healthy and flavourful, and perfect for spring and summer!
Ingredients
- 2 small sweet potato
- ½ tsp oil to grease the pan/grill
- 1 pinch each salt and pepper
- 4 cups mixed greens and/or endive
- 3 Tbsp lemon juice
- 1 Tbsp extra virgin olive oil (or sub water if avoiding oil)
- 1 pinch each salt and pepper
For Serving
- 1 cup blueberries (or other seasonal fruit // organic when possible)
- 1 medium ripe avocado (chopped)
- 4 Tbsp (60 g) hummus, divided
- 2 Tbsp Flax seeds (optional)
- Fresh chopped parsley (optional)
Instructions
- Heat a larger pan or grill over medium heat. Once hot, add oil (or water), sweet potatoes, salt, and pepper and stir to coat. Arrange in a single layer to ensure even cooking and place a lid on top to steam.
- Cook for 3-4 minutes. Then uncover and flip the potatoes to ensure even cooking. If browning too quickly, turn heat down to medium-low. Continue cooking until golden brown on both sides and tender - about 10-15 minutes total.
- In the meantime, prepare dressing by adding lemon juice, olive oil, salt, and pepper to a small jar or mixing bowl and shaking or whisking to combine. Taste and adjust flavour as needed, adding more lemon for acidity, or salt and pepper for overall flavor. Set aside.
- To serve, divide greens between serving plates and top with roasted sweet potatoes, blueberries, avocado, hummus, flax seeds (optional), and parsley (optional). Serve with dressing on the side.
- Enjoy immediately. Leftovers will keep (stored separate from dressing) for 2-3 days, though best when fresh. I like storing my salad dressing at room temperature (up to 2 days).
Quinoa Porridge 
Sustaining, warming and loaded with nourishment of fiber, vitamins and minerals.
Ingredients
- 1 cup (milk) low fat milk
- 1 cup water
- 1/2 cup quinoa
- 2 apples, chopped or grated with skin
- ½ teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- 1 tablespoon flaxseed
Instructions
- Rinse quinoa under cold running water.
- Combine with the water in a pot and bring to the boil.
- Reduce the heat - cover and cook for 10 minutes until soft.
- Add milk, apple, cinnamon, seeds, and vanilla.
- Cook for 5 minutes until creamy - add more milk if needed for a creamier texture.
- Spoon into serving bowls and enjoy.
