Updated: Nov 18, 2020
It may be time for dinner, but go ahead and enjoy a breakfast meal if you like. Before reaching for a big bowl of sugary cereal though (which by the way is never a good option for ANY meal), try a balanced breakfast of protein, high quality carbohydrate, fats and vegetables.
The fancy breakfast meal shown here is easy to prepare. The omelet has protein rich eggs, cheese and a bit of sausage with a vegetable medley of chopped kale, peppers and onions. A few slices of ripe tomato on the side add color (and lots of nutrition!). The crepes are filled with vanilla Greek yogurt and fresh blueberries.
Serves three (This recipe may easily be halved)
1 tablespoon milk
Seasonings as desired (Cajun seasoning blend, salt and pepper, sodium – free herb blend, etc.)
1 tablespoon of real butter or oil (olive oil, avocado oil, canola oil, etc.)
Optional Ingredients: Customize your omelet by adding one or more of the following….or NOT
2 cups of any chopped / thinly sliced vegetables (mushrooms, peppers, kale, onions, spinach, broccoli, etc.), sautéed until done but not over-cooked
½ cup of any type of shredded cheese OR 2 to 3 slices of cheese
Crumbled or chopped meat (sausage, bacon, chicken, etc.)
Break eggs into a mixing bowl and beat with a fork or whisk until all yolk is blended.
Add the milk and seasonings. Mix very well.
Melt butter or heat oil in skillet over medium low heat.
Add egg mixture and with a wide spatula, gently lift one area, allowing the uncooked egg to flow onto the skillet.
Repeat this several times as needed until the egg is almost done but still a bit runny in the center.
Place any additional ingredients (meats, cheeses, vegetables) over the top of the egg, as it finishes cooking.
Gently fold over the omelet.
A crepe is a very thin, French style pancake, often layered with fruit and then rolled up.
1 cup flour (you may substitute for part whole wheat or almond flour if desired)
¼ teaspoon baking powder
1 cup whole milk
1 egg, whisked
1 tablespoon canola, avocado or sunflower oil; will also need oil for coating skillet
¼ teaspoon vanilla extract
Place flour, baking powder and salt into medium bowl and mix well.
Add milk, egg, oil and vanilla extract.
Mix thoroughly until very well blended with a fork or whisk (there will be a few small clumps and this is ok).
Oil bottom of skillet and heat over medium low temperature.
When skillet is hot, add a ¼ cup portion of the batter and IMMEDIATELY rotate (you are trying to cover the skillet with batter before it starts to cook).
When lightly browned, flip the crepe over and continue cooking on the other side.
Remove from skillet and place onto a plate, covered with a paper towel.
Repeat with remaining batter.
Spread crepes with vanilla Greek yogurt and fresh berries or other sliced fruit. Then roll them up to eat as a dessert with your breakfast meal.
Do not despair if the first crepe isn’t perfect. By the second or third one, you will be a pro!
Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on Facebook Live!
Written by Jenny Favret, MS, RD, LDN
Duke Pediatrics Healthy Lifestyles Program
Check out Jenny's bio here!