On busy mornings, make breakfast a breeze

 

It’s no secret that eating a healthy breakfast is important — or that with people’s hectic schedules, it’s not easy to enjoy a healthy meal at the beginning of the day.

Enter the breakfast freezer meal — anything from frozen muffins and pancakes to breakfast burritos and egg bites.

Sure, you can buy these foods in the freezer section of your grocery store, but they are a lot less expensive and a lot healthier to make yourself.

It’s simple to whip up a batch of these delicious foods on the weekend and toss them in the freezer for mornings when just getting out the door is a chore.

Freezer meals generally last three to six months — although it’s likely they won’t last that long.

One worry is freezer burn. To prevent that, make sure the foods are cooled prior to freezing. This prevents ice crystals from forming and eventually freezer burn.

Also, remove as much of the air as possible from the packaging. When exposed to air, the outer layers of food can evaporate and get freezer burn.

When making your freezer breakfasts, freeze individual servings, cutting up casseroles or making the dish in a muffin tin.

When you’re on the run, grab a frozen entree and either bake it while you’re in the shower or bring it to work, reheating it in the microwave. And know that you’re doing yourself a favor by always having these nutritious meals on hand.

Following are some freezer breakfast meals from www.organizeyourselfskinny.com and www.laurenfitfoodie.com.

 

 

Slow Cooker Apple Harvest Steel Cut Oatmeal

2 cups steel cut oats

3 medium apples, peeled and chopped into small pieces

1 cup raisins

2 teaspoons cinnamon

1/4 teaspoon nutmeg

1/4 cup brown sugar

1/4 teaspoon salt

1 tablespoon vanilla extract

4 cups water

2 cups apple cider

2 cups unsweetened coconut milk

Maple syrup

Place steel cut oats, apples, raisins, cinnamon, nutmeg, brown sugar, salt, vanilla extract, water, apple cider and unsweetened coconut milk into a slow cooker.

Cook on low for four to five hours, stirring a couples times to ensure the oatmeal is not sticking to the slow cooker or burning.

Let sit for 15 to 20 minutes before serving.

Makes 12 servings.

Oatmeal can be stored in the refrigerator for five days and frozen as long as three months..

 

 

Pumpkin Granola

3 cups rolled oats

1 cup chopped pecans

1/4 teaspoon salt

1/4 cup coconut sugar

1 teaspoon pumpkin pie spice

1/2 cup maple syrup

1/3 cup pumpkin puree

1 teaspoon vanilla extract

1/4 cup melted coconut oil

In a large mixing bowl, combine rolled oats, pumpkin pie spice, coconut sugar, pecans and salt. Set aside.

Whisk together canned pumpkin puree, maple syrup, vanilla extract and coconut oil in a medium bowl. Pour wet ingredients into the dry ingredients and stir until the oats are evenly coated.

Spread granola mixture evenly onto a baking sheet coated with cooking spray or lined with parchment paper.

Bake in a 325-degree oven for 35 to 40 minutes, stirring halfway through. Granola is done when the oats are golden brown and toasted.

Let granola cool on the counter. Break granola into clusters and store in an airtight container.

Makes 16 servings.

You can freeze homemade granola for six to 12 months in portion-controlled bags or containers.

 

 

Blueberry Baked Oatmeal

1/4 cup coconut sugar, brown sugar or maple syrup.

2 eggs

1/4 cup melted coconut oil

1 cup mashed ripe bananas

1 teaspoon vanilla extract

1/4 cup vanilla Greek yogurt

1 cup unsweetened coconut milk

3 cups rolled oats (do not use instant or steel cut oats)

1/2 teaspoon ground cinnamon

1 teaspoon baking powder

1/4 teaspoon salt

1 cup fresh or frozen blueberries

In a large bowl, whisk together coconut sugar and eggs. Whisk in coconut oil, mashed bananas, vanilla extract, Greek yogurt and coconut milk.

Place the rolled oats, ground cinnamon, baking powder and salt on top of the wet ingredients and slowly stir together until combined. Slowly stir in the blueberries.

Spray12-cup muffin pan with cooking spray, then divide the batter among the cups. Flatten batter with a spoon. Bake in a 350-degree oven for 30 minutes.

Remove from the oven and let sit about five minutes in the pan.

Remove from the pan and serve warm with a little maple syrup or cool completely, then store in a container in the refrigerator or freeze in a plastic bag.

If freezing, allow oatmeal to cool completely before wrapping each portion tightly in plastic wrap, then store them in a freezer-safe container or bag. The oatmeal can be frozen for as long as three months. To reheat, remove a portion and reheat in the microwave for one to two minutes or place in an oven-safe dish and bake in a 350-degree oven for 10 to 15 minutes.

Makes 12 servings

 

 

Make-Ahead Bacon and Cheddar Breakfast Burritos

18 large eggs

1 cup salsa

1/2 cup plain Greek yogurt

1 teaspoon onion powder

1 teaspoon granulated garlic

1/2 teaspoon salt

1/2 teaspoon pepper

10 slices bacon, cooked and crumbled

1 cup shredded sharp cheddar cheese

15 flour tortillas

Whisk eggs until blended. Stir in salsa, Greek yogurt, onion powder, granulated garlic, salt and pepper. Pour egg mixture into a large deep skillet and cook over low to medium heat, stirring consistently.

Once eggs are set, stir in cheese and bacon. Let cool slightly.

Scoop 1/3 cup of the mixture onto a tortilla, fold in the sides, then roll up. Wrap the burrito in plastic wrap or foil.

Refrigerate for five days or freeze three months. Warm burritos in a 350-degree oven for 20 minutes, until hot, or remove foil and heat in the microwave on high for two to three minutes. Place a cup of water in the microwave to keep the tortilla from drying out.

Makes 15 servings.

 

 

Jalapeno Cheddar Egg Bites Low Carb

6 large eggs

6 egg whites

1 teaspoon granulated garlic

1 teaspoon onion powder

1/2 teaspoon salt

1/2 teaspoon ground black pepper

3 jalapeno peppers

1/2 cup shredded sharp cheddar

4 slices bacon, cooked and crumbled

In a large mixing bowl, whisk together eggs, granulated garlic, onion powder, salt, and pepper.

Slice two jalapeno peppers in half and remove the membranes and seeds. Dice the jalapenos into small pieces, then stir diced jalapenos, shredded cheddar and crumbled bacon into the eggs.

Slice the remaining jalapeno into 12 slices and remove the seeds.

Divide egg mixture among the cups of a 12-cup muffin pan sprayed with cooking spray.. Place a jalapeno slice in the center of each egg bite, then bake in a 350-degree oven for 20 to 22 minutes, until eggs are set.

Remove from pan and serve.

Makes 12 servings.

Wrap egg bites individually in plastic wrap, place in a large freezer bag and store in the freezer for three months. To heat, remove from plastic wrap and warm in the microwave for one to three minutes, until hot.

 

 

Mini Chocolate Chip Pancake Bites

2 cups pancake mix

1/2 teaspoon baking powder

1-1/4 cups water or milk

1 large egg, optional

1/2 cup mini chocolate chips

Pancake syrup for serving

Mix pancake mix, baking powder, water and egg in a bowl. Fold in half of the chocolate chips.

Place batter in 24 greased mini-muffin cups until each is three-quarters full. Top with remaining chocolate chips. Bake in a 350-degree oven for eight to 10 minutes, until baked through.

Cool, then serve with pancake syrup.

Bites can be frozen and defrosted for a quick breakfast.

For fruity pancakes, use blueberries or raspberries instead of chocolate chips.

Make a savory version by adding chopped bacon or sausage crumbles.

 

 

Meal Prep Breakfast Sandwiches

12 large eggs

12 English muffins

2 pounds deli turkey

12 slices American cheese

Condiments for serving, such as 1 to 2 teaspoons each Dijon mustard and light mayonnaise

Place one egg in each cup of a greased muffin pan. Sprinkle with salt and pepper. Bake in a 350-degree oven for 15 to 20 minutes, until eggs are done. Let cool 10 minutes.

Cut English muffins in half. Spray with cooking spray and toast them. Spread Dijon mustard on the bottom half and mayonnaise on the top. Layer bottom muffin with turkey, cheese and egg, then top with other half of the muffin.

Wrap each sandwich in foil, wax paper or parchment paper, then place in a freezer safe resealable bag. Remove as much air as possible to prevent freezer burn. Freeze for one month or refrigerate one week.

Makes 12 servings.

 

 

Healthy Breakfast Burritos

1 pound turkey breakfast sausage

1/2 cup finely diced onion

5 large eggs

1-1/2 cups egg whites or omit whites and use 12 eggs total

1-1/2 teaspoons  garlic powder

1-1/2 teaspoons Italian seasoning

1/2 teaspoon salt

1/2 teaspoon black pepper

8 flour tortillas

4 small cheese wedges or 3 tablespoons shredded cheese per burrito

Spray a large skillet with cooking spray and set over medium heat. When warm, add turkey sausage and cook, breaking into crumbles as you go, until mostly browned. Add chopped onions and cook two minutes, until onions are tender and all meat is browned. Drain any excess liquid and set pan aside away from heat.

In a medium bowl, whisk together eggs, egg whites and seasonings. Set pan with sausage over medium heat and add egg mixture. Cook, stirring, until eggs are scrambled, then let cool.

Place tortillas on a plate, cover with a damp paper towel and microwave for 30 seconds.

Place cheese in the middle of each tortillas in a two-inch line, leaving one inch on each end. Divide scrambled egg mixture between tortillas, then fold like burritos.

Wrap each burrito tightly in foil and place in a large zipper-lock bag. Store in the fridge for five to seven days or freeze for three to four months. To reheat, defrost in refrigerator overnight, then bake in a 375-degree oven for 10 to 15 minutes or, if frozen, wrap in a damp paper towel and microwave for 45 to 60 seconds, flip over and microwave another 45 to 60 seconds.

Makes eight servings.