contents · • you can serve the yogurt plain, with fresh or dried fruit or with granola (get a...
TRANSCRIPT
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CONTENTS Disclaimer ............................................................................................................................... 4
Introduction ............................................................................................................................ 5
Grab ‘n’ Go Breakfasts ......................................................................................................... 6
Chia Cups ............................................................................................................................ 7
Mudballs ............................................................................................................................... 8
Sunbutter Breakfast Cookies........................................................................................... 9
Gluten-Free Breakfast Cookies .................................................................................... 10
Dairy-Free Yogurt and Parfaits ..................................................................................... 11
Popsicles ............................................................................................................................ 12
Zucchini Cheese............................................................................................................... 13
Squeeze Pouch Puree ...................................................................................................... 14
Deviled Eggs or Egg Salad ............................................................................................... 15
Chewy Granola Bars ....................................................................................................... 16
Fruit Kabobs...................................................................................................................... 17
Bread Pudding ................................................................................................................... 18
Trail Mix ............................................................................................................................. 19
Breakfast Hummus .......................................................................................................... 20
“Give Me 10 Minutes” Breakfasts .................................................................................... 21
Instant Pot Steel Cut Oatmeal ...................................................................................... 22
Blender Baked Oatmeal .................................................................................................. 23
Granola Bar Bowls ........................................................................................................... 24
Egg Puffs ............................................................................................................................. 25
Smoothies .......................................................................................................................... 26
Gluten-Free Pancakes ..................................................................................................... 27
GLuten-Free Belgian Waffles ......................................................................................... 28
Instant Porridge ................................................................................................................ 29
Sausage Patties .................................................................................................................. 30
Banana Ice Cream ............................................................................................................ 31
3
French Toast Casserole.................................................................................................. 32
Gluten-Free Puffy Pancake ............................................................................................. 33
Egg Tortilla or Egg Taco ................................................................................................. 34
Breakfast Sandwich (on Sourdough English Muffins) ................................................ 35
Sunbutter and Jelly Roll-Up ............................................................................................ 36
Gluten-Free Bagel ............................................................................................................ 37
Sourdough Bagel .............................................................................................................. 38
Toast Bar ........................................................................................................................... 39
Breakfast Menu .................................................................................................................... 40
Breakfast Meal Planner ....................................................................................................... 42
About the Author ............................................................................................................... 43
More Feeding Resources ................................................................................................... 44
4
DISCLAIMER
The information contained in this book is for informational and entertainment
purposes only. I am not a doctor or healthcare professional. Any health advice
that I give is my opinion based on my general experience and knowledge, but not
specific to you. Always seek the advice of your own health professionals before
acting on something that I have published or recommended. By reading this book,
you agree that my company and myself are not responsible for your health or the
health of your dependents.
Any statements or claims about the possible health benefits conferred by any
foods or supplements have not been evaluated by the Food & Drug
Administration and are therefore not intended to diagnose, treat, cure or prevent
any disease.
Please note that although many of the outbound links here and on my website are
purely for informational purposes, I do earn a small commission on many such
links including links to books and products, or may have a business relationship
with the companies which provide them. My thoughts and opinions are my own
and not of those of any sponsor or advertiser.
Copyright © 2019, Mary Voogt, Just Take A Bite, and https://justtakeabite.com
All rights reserved. No part of this book may be reproduced in any form, except
brief excerpts for the purpose of review, without written permission of the
author.
Permission can be requested by sending an e-mail to: [email protected]
5
INTRODUCTION
Ah, breakfast. Such a delicious and important part of your day. But why does it
have to be so hard to come up with easy breakfasts that your kids will actually
eat?!
Good news – it doesn’t!
Like most parents I struggle with breakfast. I feel like I make the same few things
over and over. And my kids complain about them over and over. I know I’m not
alone in this struggle. Which is why I decided to create this recipe book.
It has an entire month’s worth of breakfast ideas (though many recipes will have
enough food leftover to eat for multiple days, so it’s actually more than a month).
There are two sections. The first is for the literal grab it when you wake up kind
of breakfast. The second is if you have ten to fifteen minutes to spare in the
morning to put a pan in the oven, turn on the blender, dish something into a
bowl, or do a little spreading. And none of them is cereal!
Most of the recipes are very allergy-friendly. I’ve got substitutions for allergens as
well.
I love this style of breakfast because I can do the prep work when I have time, like
on a Saturday or while I’m cleaning up dinner. Then on busy weekday mornings
I’m off the hook.
Finally, I’ve included some sample meal plans to help get you going. Sometimes all
the good recipes in the world won’t help if you don’t have a plan! I’ve even got a
planner for you to print to make your own weekly breakfast menus.
Healthy breakfast that’s ready in minutes is possible every day. Start by letting
your kids choose one or two recipes to try. Don’t forget to have fun!
6
GRAB ‘N’ GO BREAKFASTS
These recipes are the epitome of prep ahead. You can literally grab them and
start eating when you get up. Or you can take them with you if you’re really in a
rush.
I love this type of breakfast for super busy mornings when either I have a lot to
get done (kids can easily grab their own breakfast if I’m busy) or if we need to get
out the door early. It’s also great when you have really young kids that need a lot
of your attention. Older kids don’t have to wait around for mom to have time to
make breakfast.
7
CHIA CUPS Makes: 4 Prep Time: 5 minutes
INGREDIENTS
• 1 cup chia seeds
• 3 cups milk or milk substitute
• 1/4 cup maple syrup or honey
• Fresh or frozen fruit (optional)
INSTRUCTIONS
1. Add 1/4 cup chia seeds to 4 small containers/cups/jars.
2. Add 1 Tbsp. syrup and 3/4 cups milk to each container.
3. Mix well.
4. Add fruit if desired.
5. Cover and refrigerate overnight.
NOTES
• Chia cups are perfect for busy mornings as they are ready as soon as you
get up.
• These work well for toddlers. You can serve chia cups as a way to let them
try feeding themselves with a spoon.
8
MUDBALLS Makes: 15-20 Prep Time: 10 minutes
INGREDIENTS
• 1/4 cup honey
• 1/2 cup unsweetened sunbutter
• 1/4 cup butter or refined coconut oil
• 3 Tbsp. chia seeds
• 2 Tbsp. sprouted pumpkin seeds or sunflower seeds
• 2 Tbsp. organic cocoa powder or carob powder
• 1/4 cup raisins or dried cranberries
• 3 Tbsp. grassfed collagen
• pinch salt
• 1/2 cup white rice, tapioca, or cassava flour
INSTRUCTIONS
1. In a medium saucepan melt the honey, sunbutter, butter, and collagen over
medium heat, until liquid.
2. Remove pan from heat. Stir in the remaining ingredients.
3. When cool enough to handle form into 1 1/2-inch balls.
4. Refrigerate or freeze until cool and firm.
5. Serve immediately or store in the fridge for up to 1 week or the freezer for
up to 1 year.
NOTES
• Mudballs pair perfectly with smoothies.
• These can be packed in lunches too!
9
SUNBUTTER BREAKFAST COOKIES Makes: 20 Prep Time: 30 minutes
INGREDIENTS
• 2 1/2 cups gluten-free oats
• 1/2 cup sorghum flour or brown rice or amaranth
• 3/4 cups warm water
• 2 Tbsp. lemon juice
• 1/2 cup unsweetened sunbutter
• 2/3 cup honey
• 1/2 tsp. salt
• 1/2 tsp. baking soda
• 1/4 cup ground flax seeds
• 1/2 cup add-ins: chocolate chips, dried fruit, coconut, seeds, nuts
INSTRUCTIONS
1. Combine the oats, sorghum, water and lemon juice in a bowl. Cover and
let sit 24 hours.
2. Heat the oven to 350 degrees F. Line two baking sheets with parchment
paper.
3. Add the sunbutter, honey, salt, soda, and flax seeds to the oat mixture. Mix
well.
4. Stir in the add-ins.
5. Scoop mounds of dough onto the prepared baking sheet (as large or as
small as you like).
6. Bake for 15 - 20 minutes (less time for smaller cookies, more time for
larger cookies).
7. Let cool.
8. Store in sealed container in the refrigerator for up to a week or in the
freezer for up to a year.
NOTES
• The cookies might turn green inside! This is a reaction between the baking
soda and the sunbutter. They are perfectly safe to eat…and sort of fun!
10
GLUTEN-FREE BREAKFAST COOKIES Makes: 10-12 Prep Time: 30 minutes
INGREDIENTS
• 1 cup gluten-free rolled oats
• 1/2 cup white rice flour
• 1/2 cup sorghum or brown rice flour
• 1/2 cup butter or refined coconut oil
• 1/3 cup kefir, buttermilk, sour milk or water + lemon juice
• 1/3 cup honey
• 1 egg
• 1/2 tsp. salt
• 1/2 tsp. baking soda
• 1/2 tsp. cinnamon
• 1/2 tsp. vanilla
• 1 cup add-ins (chocolate chips, nuts, dried fruit, coconut)
INSTRUCTIONS
1. Melt the butter or coconut oil. Mix the oats, flour, butter and kefir/water +
lemon juice. Let soak 7 – 24 hours.
2. Heat oven to 350 degrees F.
3. Add the remaining ingredients to the soaked mixture. Mix well.
4. Drop large mounds onto a parchment lined baking sheet.
5. Bake 20 minutes, until golden.
6. Serve warm or allow to cool and store in an airtight container. They freeze
very well.
11
DAIRY-FREE YOGURT AND PARFAITS Serves: 4 Prep Time: 15 minutes
INGREDIENTS
• 5 Tbsp. organic white rice flour
• 3 Tbsp. grassfed collagen
• 3-4 Tbsp. avocado oil or MCT oil
• 2 Tbsp. maple syrup
• Pinch salt
• 2 cups filtered water OR 1 cup water + 1 cup unsweetened almond milk
INSTRUCTIONS
1. In a medium saucepan combine all of the ingredients. Whisk to combine.
2. Cook over medium-high heat, whisking frequently, until mixture begins to
thicken, about 7 minutes.
3. Reduce heat to medium and continue to cook and whisk for one more
minute, until fully thickened.
4. Pour into a glass container, cover and refrigerate for up to a week.
5. Serve cold.
NOTES
• You can serve the yogurt plain, with fresh or dried fruit or with granola
(get a great recipe here) like a parfait. Let kids top their own.
• You can adjust the sweetener to your liking.
• Combine the yogurt with mashed banana for an easy breakfast or snack for
babies over 6 months. Spoon feed or put it in a squeeze pouch for ease.
12
POPSICLES Makes: 6 Prep Time: 10 minutes
INGREDIENTS
• 2 cups fresh fruit of choice (banana, pineapple, strawberry, raspberry,
blueberry, blackberry, grape, peach)
• 1 cup coconut water
• 2 Tbsp. grassfed collagen
• 2 Tbsp. maple syrup (optional)
• Pinch salt
INSTRUCTIONS
1. Combine all of the ingredients in a blender.
2. Blend on high until smooth.
3. Adjust sweetness to taste
4. Pour in popsicle molds or cups with popsicle sticks and freeze until firm.
NOTES
• Make small popsicles for breakfast if you want them to be eaten quickly.
• Serve with a form of healthy fat (muffin with butter, toast with sunbutter,
etc.)
13
ZUCCHINI CHEESE Serves: 6 Prep Time: 15 minutes
INGREDIENTS
• 2 medium zucchinis, peeled and sliced
• 1/2 cup water
• 1 Tbsp. refined coconut oil or butter
• 3 1/2 Tbsp. grassfed gelatin
• 1/4 – 1/2 tsp. salt
INSTRUCTIONS
1. In a small saucepan combine the water and zucchini.
2. Bring to a simmer with the lid on and cook until vegetables are tender,
about 7 minutes.
3. Drain the water.
4. Add the vegetables and coconut oil to a high-powered blender. Blend until
smooth, about 1 minute.
5. Add gelatin and salt. Blend until combined.
6. Adjust seasoning to taste.
7. Pour the mixture into a glass bread pan.
8. Refrigerate until firm, at least 1 hour.
9. Cut into desired size pieces.
NOTES
• Zucchini cheese is perfect for toddlers. Cut it into sticks for easy self-
feeding.
• This make great additions to lunch boxes. Serve with rice crackers and
homemade lunch meat for a fun treat.
14
SQUEEZE POUCH PUREE Serves: 4 Prep Time: 10 minutes
INGREDIENTS
• 2 cups fresh fruit (or frozen fruit, partially thawed): strawberry, blueberry,
raspberry, blackberry, grape, applesauce, pineapple, pear, peach, cherry
• 1medium banana
• 2 Tbsp. grassfed collagen
• Pinch salt
INSTRUCTIONS
1. Combine all of the ingredients in a blender.
2. Blend on high until smooth.
3. Fill squeeze pouches and serve immediately or refrigerate.
NOTES
• Freeze filled pouches and pack in lunches for a combination ice pack and
healthy lunch treat.
15
DEVILED EGGS OR EGG SALAD Serves: 6 Prep Time: 15 minutes
INGREDIENTS
• 6 free-range eggs
• 1/2 cup avocado oil mayonnaise or homemade mayonnaise
• 1/2 tsp. salt
• 1 tsp. organic cane sugar
INSTRUCTIONS
1. Hard boil the eggs.
2. When cool enough to handle, peel the eggs and slice them in half
lengthwise, removing the yolk.
3. In a bowl mash the yolks and mix in the mayonnaise, salt, and sugar.
4. Fill the egg white halves with the yolk mixture and refrigerate until ready to
serve.
5. Store in the refrigerator for up to 4 days.
NOTES
• For egg salad dice whole eggs in a bowl. Add the mayonnaise, salt, and
sugar and mix until combined. Serve plain, with crackers, or on bread.
16
CHEWY GRANOLA BARS Makes: 14-16 Prep Time: 50 minutes
INGREDIENTS
• 3 cups gluten-free rolled oats
• 1 cup ground oats, wheat flour or rice flour
• 1/2 cup honey
• 1/2 cup refined coconut oil or butter, melted
• 1/4 cup unsweetened sun butter or almond butter
• 2 eggs (add more honey/oil to make them egg free)
• 1 cup mix-ins: dried coconut, raisins, dried fruit, chopped nuts, chocolate
chips, seeds
INSTRUCTIONS
1. Grease or line a 9x13 in. pan with parchment paper.
2. Heat the oven to 350 degrees F.
3. Melt the coconut oil and/or butter. Let cool slightly.
4. Mix oats/flour, honey, oil, nut butter, and eggs. The mixture should be quite
moist. If it is not, add more honey/oil. This is what binds the granola bars,
so be sure all of the oats/flour are wet.
5. Stir in mix-ins. Spread the mixture into the prepared pan.
6. Bake about 20 minutes, until the edges just start to become golden.
7. Allow to cool for about 20 minutes.
8. Cut into bars (they will still be quite soft at this point) in the pan (do not
remove). Allow to cool/solidify completely in the pan for 1-2 hours.
9. Remove bars from pan and wrap individually. Store in the refrigerator or
freezer.
17
FRUIT KABOBS Serves: 6 Prep Time: 15 minutes
INGREDIENTS
• 4 cups of fruit, cut in 2-inch cubes (pineapple, banana, strawberries, grapes,
watermelon, peach, kiwi, blueberry, raspberry)
• 12-inch skewers
INSTRUCTIONS
1. Prepare the fruit (cubes, slices, or whole, depending on the fruit)
2. Fill skewers with the fruit.
3. Refrigerate until ready to serve.
4. You can also freeze them for a cool summer breakfast.
18
BREAD PUDDING Serves: 6 Prep Time: 70 minutes
INGREDIENTS
• 4 cups bread cubes or crumbled muffins
• 4 eggs
• 1 cup milk (dairy, almond, rice, or coconut)
• 1/3 cup organic cane sugar
• optional: 1 cup fresh fruit, frozen fruit or dried fruit
INSTRUCTIONS
1. Heat oven to 375 degrees F.
2. Grease a 2-quart baking dish.
3. Add the eggs, milk, and sugar to the baking dish. Beat with a fork.
4. Add the fruit and stir.
5. Add the bread or muffins to the dish. Push the muffin pieces down to get
fully coated. If there is not enough moisture add extra milk.
6. Adjust sweetness to taste.
7. Bake for about 1 hour, until golden on top and baked through.
NOTES
• Serve plain or with milk, yogurt or ice cream.
• Serve warm or room temperature.
19
TRAIL MIX Serves: 4 Prep Time: 5 minutes
INGREDIENTS
• 1 cup dried fruit (raisins, cranberries, blueberries, apples, cherries, dates cut
in pieces)
• 1 cup sunflower or pumpkin seeds
• 1/2 cup almonds or walnuts (can be replaced with more seeds if nuts are
not tolerated)
• 1/2 cup coconut chips or flakes
• 1/2 cup mini allergen-free chocolate chips
INSTRUCTIONS
1. Combine all of the ingredients in a bowl and mix.
2. Divide into individual bags or serve in small bowls.
3. Store in a sealed container.
20
BREAKFAST HUMMUS Serves: 6 Prep Time: 5 minutes
INGREDIENTS
• 1 cup chickpeas (boxed or freshly cooked work)
• 2 Tbsp. grassfed collagen
• 2 Tbsp. MCT oil or avocado oil
• 1 Tbsp. maple syrup
• pinch salt
• 1 – 2 tsp. sunbutter (optional)
INSTRUCTIONS
1. Combine all of the ingredients in a high-powered blender or food
processor.
2. Blend on high until smooth.
3. Adjust sweetness if desired.
4. Serve immediately or refrigerate for up to 1 week.
5. Serve with fresh fruit or graham crackers for dipping or spread on toast.
NOTES
• For a thicker dip add an additional 1-2 Tbsp. of sunbutter or almond butter.
• For a fruity dip reduce the maple syrup to 1/2 Tbsp. and add 1/4 cup
strawberries.
• The recipe easily doubles or triples.
21
“GIVE ME 10 MINUTES” BREAKFASTS
This category of breakfast still falls under quick and easy. The difference is that
you might need ten to fifteen minutes of hands-on time in the morning. If you
don’t have ten minutes to spare, stick with the grab ‘n go menu. But these really
are so fast.
Some recipes require baking. Just stick things in the oven before you get in the
shower. Others simply require spreading or dishing up just before you sit down.
Either way you spend very little time preparing food first thing in the morning.
22
INSTANT POT STEEL CUT OATMEAL Serves: 4-6 Prep Time: 30 minutes
INGREDIENTS
• 2 cups organic steel cut oats
• 5 -6 cups filtered water
• pinch salt
• 1/2 cup peeled and roughly chopped parsnips or rutabaga (optional)
INSTRUCTIONS
1. Combine all of the ingredients in the Instant Pot 8-24 hours before cooking.
2. Cook on manual, high pressure for 5 minutes.
3. Allow the pressure to release naturally (this takes about 10 minutes).
4. Serve immediately with your favorite toppings or keep on warm until ready
to serve.
NOTES
• You can use the timer function on your Instant Pot for it to turn on when
you get up in the morning.
• From start to finish it takes about 25 minutes to cook the oats.
• This serves 4-6 people. It is enough for my family of 6 – 2 adults and 4 kids.
• If you like your oatmeal creamier use more water. If you like a heartier,
chewier oatmeal use less water.
23
BLENDER BAKED OATMEAL Serves: 12 Prep Time: 80 minutes
INGREDIENTS
• 2 1/2 cups organic rolled oats
• 1/2 cup sorghum flour (or brown rice, white rice or amaranth)
• 1 1/2 cups warm water
• 1 Tbsp. lemon juice
• 1 egg or 2 egg whites
• 1/3 cup maple syrup
• 1/3 cup organic cane sugar or coconut sugar
• 1/2 tsp. unrefined sea salt
• 1 tsp. baking soda
• 1 tsp. organic vanilla
• 3 Tbsp. liquid fat (olive oil, avocado oil, melted butter, refined coconut oil)
• 1 cup pitted sweet cherries (20 - 25 cherries), blueberries, or strawberries
• Optional add-ins: chopped nuts, dried fruit, fresh fruit, chocolate chips,
coconut flakes, seeds
INSTRUCTIONS
1. Combine the oats, flour, water and lemon juice. Let sit, covered, at room
temperature 8-24 hours.
2. Add the remaining ingredients (except add-ins) to a blender and refrigerate
until ready to bake.
3. When ready to bake, heat the oven to 350 degrees F. Grease a 7x11 baking
pan.
4. Blend the blender contents and the flour mixture until pureed.
5. Pour the pureed mixture into the prepared pan.
6. Stir in any optional add-ins.
7. Bake 1 hour.
8. Let oatmeal cool 10 minutes before serving.
9. Serve plain or topped with butter, milk, or yogurt.
10. Store in a sealed container at room temperature for up to 2 days, in the
refrigerator for up to a week or in the freezer for up to 9 months.
NOTES
• Some or all of the oats can be replaced with brown rice flour or amaranth
flour.
24
GRANOLA BAR BOWLS Serves: 4 Prep Time: 5 minutes
INGREDIENTS
• 2 cups granola (store-bought or get a simple recipe here)
• 1/2 cup sunbutter, almond butter or peanut butter
• 1 – 2 cups mix-ins: dried fruit, nuts, seeds, mini chocolate chips
INSTRUCTIONS
1. Add 1/2 cup granola to four cereal bowls.
2. Add 2 Tbsp. nut or seed butter to eat bowl and stir to combine.
3. Add desired mix-ins and stir.
4. Serve immediately.
NOTES
• You can let your kids make their own or pre-mix it for them.
25
EGG PUFFS Serves: 6 Prep Time: 30 minutes
INGREDIENTS
• 6 free-range eggs
• 1/4 cup milk, almond milk, or rice milk
• 1/2 lb. cooked breakfast sausage (optional)
• 1/4 cup shredded cheese (optional)
• 1/2 cup chopped veggies (optional)
• 1 tsp. salt
• 1/2 tsp. garlic powder
INSTRUCTIONS
1. Heat the oven to 400 degrees F.
2. In a medium bowl, beat the eggs and milk.
3. Add the remaining ingredients and mix.
4. Pour into greased muffin pan.
5. Bake for about 20 minutes.
6. Serve immediately or refrigerate for up to a week. Warm in toaster oven
or oven for about 5 minutes to serve later.
NOTES
• These freeze well. Simply warm in the oven for ten minutes before serving.
26
SMOOTHIES Serves: 4 Prep Time: 10 minutes
INGREDIENTS
• 1 cup milk, kefir, yogurt, almond milk, or rice milk
• 2 cups fruit (banana, strawberry, blueberry, cherry, raspberry, blackberry,
peach, apple, pear), can be frozen
• 3 Tbsp. grassfed collagen
• 3 Tbsp. maple syrup
• Pinch salt
• 1/2 tsp. organic ascorbic acid (optional)
INSTRUCTIONS
1. Place all of the ingredients in the blender the night before.
2. In the morning blend until smooth.
3. Serve in a glass with a straw.
27
GLUTEN-FREE PANCAKES Makes: 8 Prep Time: 20 minutes
INGREDIENTS
• 1/2 cup white rice flour
• 1/2 cup amaranth flour
• 1 egg
• 1/2 cup sour milk (2 tsp. vinegar + milk to equal 1/2 cup) (dairy milk,
almond milk, or rice milk)
• 1/2 cup smooth, unsweetened applesauce
• 1 Tbsp. organic cane sugar
• 1 tsp. baking soda
• 1/2 tsp. sea salt
• Butter or refined coconut oil for cooking
INSTRUCTIONS
1. Heat a griddle over medium-low heat.
2. In a medium bowl whisk the egg.
3. Add the remaining ingredients and mix well.
4. Scoop 1/4 – 1/3 cup batter onto a hot griddle coated with butter or
coconut oil.
5. Cook pancakes until the edges dry and bubbles form. Flip and cook the
other side for a few minutes until cooked through.
6. Repeat until the batter is used.
NOTES
• You can keep the cooked pancakes on a baking sheet in the oven on low
heat until all of the pancakes are done.
• Store leftovers in a seal container in the refrigerator for up to a week or
the freezer for up to a year.
• To reheat wrap the pancakes in a damp paper towel. Heat at 350 degrees
in an oven or toaster oven for 3-6 minutes, until warmed. You can also put
frozen pancakes in a toaster to reheat.
28
GLUTEN-FREE BELGIAN WAFFLES Makes: 4 Prep Time: 25 minutes
INGREDIENTS
• 1/2 cup white rice flour
• 1/3 cup sorghum flour
• 1/4 cup amaranth flour
• 1 Tbsp. lemon juice
• 1/2 cup water
• 1 egg, separated
• 1/2 tsp. cream of tartar
• 1/2 cup smooth, unsweetened applesauce
• 1 Tbsp. organic cane sugar
• 1 tsp. baking soda
• 1/2 tsp. sea salt
INSTRUCTIONS
1. Combine the flours, water, and lemon juice. Cover and let soak for 7-24
hours.
2. Heat and grease a waffle iron.
3. In a medium bowl beat the egg white and cream of tartar until stiff peaks
form. Set aside.
4. Add the remaining ingredients to the soaked flour and beat (I like to use a
hand mixer for this) until well combined (about 2 minutes).
5. Fold in the egg white.
6. Pour batter onto the waffle iron and allow to fully cook.
NOTES
• You can keep the cooked waffles on a cooling rack on a baking sheet in the
oven on low heat until all of the waffles are done.
• Serve with real maple syrup, honey, or fruit.
• Store leftovers in a seal container in the refrigerator for up to a week or in
the freezer for up to a year.
• Reheat leftover or frozen waffles in the toaster or toaster oven.
29
INSTANT PORRIDGE Serves: 1 Prep Time: 5 minutes
INGREDIENTS
• 1 cup dairy milk, almond milk, or rice milk
• 2 Tbsp chia seeds
• 1 Tbsp. hemp seeds (optional)
• 1 Tbsp. MCT oil
• 2 Tbsp. brown rice puffs or rolled oats (optional)
• 1 banana
• 2 Tbsp. coconut chips (optional)
• dried or fresh fruit of choice (optional)
INSTRUCTIONS
1. Lightly mash the banana in a bowl.
2. Add the chia seeds, hemp seeds, MCT oil, and puffs/oats.
3. Add milk and mix.
4. Add coconut chips and fruit if desired.
5. Serve.
NOTES
• This is a great way to use up ripe bananas.
30
SAUSAGE PATTIES Serves: 6 Prep Time: 15 minutes
INGREDIENTS
• 1 tsp. salt
• 1/2 tsp. garlic powder
• 1/2 tsp. basil
• 1/2 tsp. celery salt
• 1 tsp. dill weed
• 1/2 tsp. mustard powder
• 3 tsp. organic cane sugar
• 1/4 tsp. cinnamon (optional)
• 1 lb. ground meat (pork, chicken, or turkey)
INSTRUCTIONS
1. Combine all of the seasoning ingredients.
2. Add seasoning to one pound of ground meat (pork, turkey or chicken).
3. Form patties and cook in refined coconut oil in a skillet.
NOTES
• The seasoning mix can be prepared in advance. It can also be made in large
batches and used as needed.
• You can add an egg to the meat and seasoning mixture as a binder.
• One batch of seasoning totals about 7 tsp. So, if you make a larger batch
you can use 7 tsp. of it per pound of meat.
• You can mix the meat and seasoning and form patties in advance. Simply
place them on a parchment lined baking sheet, freeze them and then store
them in a sealed container. Thaw as many patties as you need at a time for
a quick breakfast.
31
BANANA ICE CREAM Serves: 6 Prep Time: 15 minutes
INGREDIENTS
• 6 bananas, ripe but still firm
• 2 Tbsp. maple syrup or honey (optional)
• 1/4 -1/2 tsp. salt
INSTRUCTIONS
1. Slice the bananas and freeze on a parchment lined baking sheet in a single
layer, at least 2 hours. They can be frozen days or weeks in advance.
2. Combine the frozen bananas, maple syrup and salt in a food processor.
Blend until smooth (this will take a few minutes and you may have to scrape
down the sides multiple times).
3. Transfer the ice cream to a freezer safe container.
4. Serve or freeze.
5. Top with fresh fruit if desired.
NOTES
• Add 1/4 cup carob powder for “chocolate” ice cream.
32
FRENCH TOAST CASSEROLE Serves: 8 Prep Time: 60 minutes
INGREDIENTS
• 2 Tbsp. honey
• 1/2 cup butter or refined coconut oil
• 1/2 cup organic brown cane sugar
• 4 cups of bread, broken into chunks (sourdough or gluten-free both work
well)
• 1 1/2 cups dairy milk, almond milk, rice milk, or oat milk
• 5 eggs
• 1/2 tsp. salt
• 1 tsp. vanilla
INSTRUCTIONS
1. In a pan on the stovetop, combine the honey, butter, and brown sugar.
2. Simmer the mixture until syrup-like, about 5 minutes.
3. Pour half of the mixture in the bottom of a 9x13-inch pan
4. Break the bread into small chunks and put on top of syrup in pan.
5. Pour the remaining syrup mixture over the top.
6. Combine eggs, milk, salt, and vanilla. Beat until mixed well.
7. Pour the egg mixture over the bread.
8. Cover and refrigerate overnight.
9. In the morning, uncover the pan and bake at 350 degrees for 40 minutes or
until brown.
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GLUTEN-FREE PUFFY PANCAKE Serves: 4 Prep Time: 40 minutes
INGREDIENTS
• 3 Tbsp. butter or refined coconut oil, melted
• 2 pastured eggs
• 1/4 cup organic white rice flour
• 1/4 cup organic amaranth flour
• 1/2 cup dairy milk, almond milk, or rice milk
• 1 Tbsp. organic cane sugar
• 1/4 tsp. salt
INSTRUCTIONS
1. Heat oven to 400 degrees F.
2. Add 1 Tbsp. of melted butter to the bottom of a 9-inch pie plate or cast-
iron skillet.
3. In a small bowl beat the eggs.
4. Add the flour, milk, sugar, and salt to the eggs and beat just until combined.
5. Pour the mixture into the prepared pan.
6. Bake 25-30 minutes, until golden.
7. Top with fresh fruit or maple syrup.
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EGG TORTILLA OR EGG TACO Serves: 1 - 2 Prep Time: 15 minutes
INGREDIENTS
• 2 whole free-range eggs or 4 egg whites
• Butter or coconut oil for frying
• Salt and pepper to taste
• Toppings: cooked sausage, cooked taco meat, salsa, shredded cheese, diced
veggies
INSTRUCTIONS
1. Heat a small frying pan over medium-low heat.
2. Beat the eggs in a small bowl.
3. Add 1 – 2 Tbsp. butter to the hot pan.
4. Add the eggs and let cook until almost completely set, 3-5 minutes.
5. Flip the eggs and cook another 30 seconds.
6. Place egg on a plate and fill with desired toppings, folding in half to eat like a
taco.
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BREAKFAST SANDWICH (ON SOURDOUGH ENGLISH
MUFFINS) Serves: 1 Prep Time: 10 minutes
INGREDIENTS
• 1 sourdough English muffin (get the recipe here)
• 1 hard-boiled egg or 1 hard-fried egg
• 2 slices cooked bacon, one homemade sausage patty, or 2 Tbsp. jam
(optional)
• butter
INSTRUCTIONS
1. Slice and toast the English muffin.
2. Spread butter on warm English muffin.
3. Slice hard-boiled egg or fold fried egg and lay on English muffin. Sprinkle
with salt.
4. Add bacon, sausage, or jam if desired.
5. Put top half of English muffin on and serve.
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SUNBUTTER AND JELLY ROLL-UP Serves: 1 Prep Time: 5 minutes
INGREDIENTS
• 1 homemade soft tortilla
• 2 Tbsp. sunbutter
• 1 Tbsp. jelly
INSTRUCTIONS
1. Spread the sunbutter and jelly on the tortilla.
2. Roll the tortilla.
3. Cut in half and serve.
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GLUTEN-FREE BAGEL Makes: 6 Prep Time: 80 minutes
INGREDIENTS
• 1/2 cup white rice flour
• 1/2 cup sorghum flour
• 1/4 cup amaranth flour
• 1/4 cup teff flour
• 1/2 cup warm water
• 1 Tbsp. lemon juice or apple cider vinegar
• 1/2 tsp. active dry yeast
• 2 tsp. organic cane sugar
• 1 Tbsp. water
• 2 egg whites
• 1 tsp. avocado oil
• 1/4 tsp. salt
• 2 tsp. organic cane sugar
• 1/2 tsp. baking soda
• 1/2 tsp. cream of tartar
INSTRUCTIONS
1. In a large bowl combine the flours. Stir to remove any lumps.
2. Add the water and lemon juice. Mix. Cover. Let sit 7-24 hours.
3. Grease a bagel or muffin pan.
4. Combine the yeast, 2 tsp. sugar and 1 Tbsp. very warm water. Let sit 5 - 10
minutes.
5. Add the egg whites and oil to the flour mixture. Beat one minute.
6. Add the yeast mixture to the bowl. Beat 20 seconds.
7. Add the salt, sugar, soda and cream of tartar to the bowl. Beat 20 seconds.
8. Immediately pour the batter into the prepared donut pan, filling to the top.
9. Place the donut pan in the oven. Turn on the oven light.
10. Let rise 45 minutes.
11. With the pan still in the oven, turn the oven on to 400 degrees F.
12. Bake for 25 minutes.
13. Remove the bagels from the pan and cool.
14. Store in a bag at room temperature for up to a week or in the freezer for
up to six months.
15. Slice in half and serve with your favorite toppings.
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SOURDOUGH BAGEL Makes: 8 Prep Time: 60 minutes + rise time
INGREDIENTS
• 1 cup sourdough starter
• 2 cups spelt flour (or kamut, whole wheat or rye)
• 2 tsp. salt
• 1/4 cup cold water
• 3 Tbsp. honey
• Optional mix ins or toppings - flax seeds, sesame seeds, caraway seeds,
poppy seeds, salt, garlic powder, onion powder
INSTRUCTIONS
1. Feed your starter so you have at least 2 cups the day before making the
bagels.
2. Combine the starter, salt, water and honey in the bowl of a stand mixer.
3. Add the flour and any optional add ins.
4. Knead for 10 minutes.
5. Divide the dough into 1/3 cup portions.
6. Roll the dough pieces into long snakes and make a ring, attaching the ends
together.
7. Place the bagels on a greased or parchment lined baking sheet.
8. Cover and let rise 6-12 hours.
9. Brush with egg white mixed with a little water before baking if desired for a
shiny crust.
10. Bake at 350 degrees F for 40 minutes.
11. Cool, slice, and serve with your favorite toppings.
12. Store extras in a bag at room temperature for up to a week or in the
freezer for up to six months.
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TOAST BAR Serves: 4 Prep Time: 15 minutes
INGREDIENTS
• 4 slices bread of choice
• Spreadable Toppings: sunbutter/peanut butter/almond butter, butter, jam,
honey, cream cheese
• Other Toppings: chopped nuts, mini chocolate chips, fresh fruit (cut in
small pieces or slices – blueberry, strawberry, raspberry, blackberry,
banana), dried fruit (raisins, cranberries, blueberries), seeds (pumpkin,
sunflower, chia, flax)
INSTRUCTIONS
1. Toast bread.
2. Top with desired toppings.
NOTES
• This is a great self-serve breakfast for kids. They can even help prep
toppings the night before and get things out in the morning.
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BREAKFAST MENU
Now that your gears are turning with lots of breakfast ideas, it’s time to start
meal planning! Sit down with your calendar and figure out one or two weeks of
breakfasts that fit into your schedule. I’ll get you started with a sample menu. I
start with Saturday as that tends to be a great day to do prep work for the week
ahead. Try the sample menu, and then use the printable meal planner to create
your own!
At our house every Friday is breakfast for dinner. I make a big batch of whatever
is on the menu so there are leftovers for Saturday morning or to stick in the
freezer for a busy weekday morning.
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SATURDAY
Breakfast: Trail mix, fresh fruit
Prep Work: Soak the grains for baked oatmeal. Put the remaining ingredients in
the blender. Make breakfast cookies. Make gluten-free bagels.
SUNDAY
Breakfast: Baked oatmeal topped with milk or yogurt of choice
Prep Work: Prepare the chia cups.
MONDAY
Breakfast: Chia cups with fresh fruit, dried fruit, nuts, and seeds
Prep Work: None
TUESDAY
Breakfast: Leftover baked oatmeal
Prep Work: Place the smoothie ingredients in the blender.
WEDNESDAY
Breakfast: Breakfast cookies, smoothie
Prep Work: None
THURSDAY
Breakfast: Gluten-free bagels with sunbutter, almond butter, or cream cheese
Prep Work: None
FRIDAY
Breakfast: Breakfast cookies, fresh fruit
Prep Work: Serve pancakes for dinner.
SATURDAY
Breakfast: Leftover pancakes, scrambled eggs
42
BREAKFAST MEAL PLANNER
SATURDAY Breakfast: ______________________________________________________________
Prep Work: _____________________________________________________________
______________________________________________________________________
SUNDAY Breakfast: ______________________________________________________________
Prep Work: _____________________________________________________________
______________________________________________________________________
MONDAY Breakfast: ______________________________________________________________
Prep Work: _____________________________________________________________
TUESDAY Breakfast: ______________________________________________________________
Prep Work: _____________________________________________________________
WEDNESDAY Breakfast: ______________________________________________________________
Prep Work: _____________________________________________________________
THURSDAY Breakfast: ______________________________________________________________
Prep Work: _____________________________________________________________
FRIDAY Breakfast: ______________________________________________________________
Prep Work: _____________________________________________________________
SATURDAY Breakfast: ______________________________________________________________
Prep Work: _____________________________________________________________
______________________________________________________________________
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ABOUT THE AUTHOR
Mary Voogt has been married to her best friend Justin for sixteen years. She is a
stay-at-home, work-from-home, homeschooling mom to four children, ages
eleven, eight, four and one. Mary has a passion for helping parents learn how to
feed kids that have eating challenges of any kind and writes about it on her blog
Just Take A Bite.
Mary has a Bachelor’s of Science degree in electrical and computer engineering.
She started her Real Food journey in early 2010 after struggling with infertility.
Using her love of learning and problem solving she found a path to healing and
conceived her last two children naturally after seven rounds of IVF. Since then she
has used those same root-problem solving skills to help her own kids overcome
many feeding challenges, including food allergies, oral SPD and most recently
Vitamin A toxicity.
Want to learn more or share your story? Follow Mary on Pinterest, Facebook
and Instagram.
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MORE FEEDING RESOURCES
With 31 delicious recipes you’ve got breakfast nailed down! But what about
feeding your kids the rest of the day? I can help you with that too!
If you are looking for some simple dairy substitutes, you’ll want to grab my FREE
dairy-free substitute ebook.
If you are interested in trying the Vitamin A Detox Diet you can find my guide for
parents HERE. And if you are really struggling with a child that just won’t eat
check out my book Why Won’t My Child Eat?! I go into great detail about how to
observe and find root causes. Get a copy HERE.