Thursday, March 20, 2008

Balanced Breakfasts Food Event

This month there is a food event for Weekend Breakfast Blogging that calls for Balanced Breakfast Meals. To be considered balanced, the guidelines encourage us to use more than one of these four food groups: fruits/vegetables, grains/cereals, dairy, vegetarian proteins.

I am providing four hearty protein-packed vegetarian breakfasts that include all four of the food groups. They are all very easy to make using leftovers, so why wait for the weekend to make these wholesome morning meals?

Number One: Scrambled Eggs with Spinach, Roasted Red Pepper, Mozzarella and Wholegrain Bread

Protein: Eggs, Whole grains in the bread, Cheese
Grains: Whole grain bread
Dairy: Cheese, Butter (on bread)
Fruits/Vegetables: Red Bell Pepper, Spinach

Number Two: Veggie Melt: Wholegrain Toast topped with Tomatoes, Spinach and Cheese

Protein: Cheese, Whole grains in bread
Grains: Whole Grain Bread
Dairy: Cheese
Fruits/Vegetables: Tomatoes, Spinach

Number Three: Enfrijolada topped with Fried Eggs, Onion, Cilantro, and Queso Fresco

To make enfrijoladas: Warm corn tortillas. Warm some refried black beans or pinto beans and thin them out with a bit of water. Dip the tortillas into the beans to coat them completely. Then fold them or roll them. Top them or fill them as shown or with whatever you have on hand. Some suggestions are salsa, chopped tomatoes, cream, jalapeno or serrano chile strips...

Protein: Black beans, eggs, corn in tortillas, cheese
Grains: Corn tortillas
Dairy: Cheese (queso fresco)
Fruits/Vegetables: Onion, Cilantro, Lime juice generously coating everything

Number Four: Moyete with Fried Egg and Grape Tomatoes

Note: Moyetes are slices of bread with refried beans and cheese and sometimes other toppings that are baked in the oven until the cheese melts and the beans warm. Sometimes they also have a tomato sauce or hot chiles, etc.

Protein: Black beans, egg, cheese
Grains: Whole grain bread
Dairy: Cheese
Fruits/Vegetables: Tomatoes, Serrano chiles


Mansi Desai said...

kathleen, this is simply superb!! this was exactly what I was lookign for, and thanks so much for not one but 4 delicious recipes!!:)

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Jaya said...

These are wholesome and healthy breakfast ..
thanks for sharing ..
hugs and smiles