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Breakfast Recipes


Apple Pie Oatmeal

By Tina Pretsch

Ingredients:

  • 1 cup water (or almond milk for creamier oatmeal)
  • ½ cup old-fashion oats
  • 1/8 teaspoon salt
  • 2 Tablespoons chopped granny smith apples
  • Pinch of Kal Stevia
  • 1/8 teaspoon apple pie spice or cinnamon
  • 2 teaspoons chopped walnuts
  • 1 scoop of Protein powde

Preparation:

In a small saucepan, bring the water to a boil. Stir in the oats and salt. As soon as the water begins to boil again, reduce the heat to a simmer. Continue cooking, stirring occasionally for about 5 minutes or until you get your desired consistency. Add to saucepan chopped apple, stevia, protein powder, walnuts and spice and mix well.

Breakfast Burrito

By Liliana Partida

Ingredients:

  • 2 organic eggs
  • 1-2 strips of turkey bacon or chicken sausage
  • Onions and other veggies are optional
  • 1 ounce of cheese if tolerated
  • 1 tortilla of your choice

Preparation:

Cook the turkey sausage or turkey bacon in a skillet remove and put on paper towel cut into bite size pieces. Whisk the eggs together and cook in a prepared skillet with a bit of grapeseed oil. When the eggs are almost done scatter the cheese and melt. Place the egg mixture and bacon or sausage together and place in a warm tortilla and serve.

Breakfast Burrito

A quick, easy, and tasty breakfast entrée that won't leave you feeling hungry in an hour.

Ingredients:

  • 2 large eggs
  • 1 tablespoon water
  • Pinch of freshly ground black pepper
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 (8-inch) sprouted corn or brown rice tortilla
  • 1 recipe Basic Tomato Salsa (page 167)

Preparation:

  1. In a small bowl, beat the eggs with the water and pepper.
  2. Heat the extra-virgin olive oil in a small skillet over medium heat. Add the egg mixture and stir slowly, scraping the bottom and sides of the pan. Continue cooking until the eggs reach the desired consistency.
  3. Wrap the tortilla in foil and heat at 300 degrees F. until steaming, about 5 minutes.
  4. Place the eggs on the warmed tortilla and top with 3 tablespoons of the salsa.

Nutritional Analysis

Per burrito: 274 Calories, 17 g Fat, 4. 1 g Sat, 430 mg Chol, 2 g Fiber, 14 g Protein, 17 g Carb, 240 mg Sodium

  • Gluten Free (with sprouted corn or brown rice tortilla)
  • Dairy Free
  • Quick
  • Vegetarian
  • Serves 1
  • Serving size: 1 burrito
  • Prep time: 2 minutes
  • Cook time: 10 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Crepes With Cottage Cheese

By Liliana Partida

Ingredients:

  • ½ cup cottage cheese, or organic low fat yogurt
  • 1/2 apple, shredded
  • 2 Tbsp. agave nectar, or organic maple syrup
  • 1 Tbsp. water

Crepe Recipe:

Ingredients:

  • 1 egg, and 1 egg white
  • 1/2 cup almond milk, or organic 2% milk
  • 1/2 cup rice flour or other gluten-free flour
  • 1/2 scoop vanilla Whey protein powder
  • 1 tsp. grapeseed oil

Preparation:

Whisk ingredients together. Mist pan with grapeseed oil. Heat skillet on med-low heat. Pour about 1/4 cup crepe mixture to coat pan. Cinnamon is optional at this time. Flip when edges curl up.

Sauce for Crepes

Ingredients:

  • 4 tbs of agave syrup, or maple syrup
  • 2 tbs of butter

Preparation:

Melt butter in pan and add the agave syrup heat but do not let bubble.

Final Assembly

Fill with cottage cheese, yogurt, or shredded apple. Serve with agave nectar or maple syrup as sauce.

Fruit and Nut Granola

By Mark Hyman, MD

This recipe originally appeared in The UltraMetabolism Cookbook.

This cereal is crunchy with nuts and seeds, and slightly sweet with honey and dried fruit. If dried blueberries are unavailable, substitute another dried fruit.

Ingredients:

  • 3 cups old-fashioned rolled oats
  • 1/2 cup chopped raw, unsalted almonds
  • 1/4 cup chopped Brazil nuts
  • 1/4 cup raw, unsalted sunflower seeds
  • 1/4 cup flaxseed
  • 1/4 cup wheat germ
  • 1 teaspoon ground cinnamon
  • Pinch of ground nutmeg
  • Pinch of kosher salt
  • 3 tablespoons canned unsweetened lite coconut milk
  • 2 tablespoons honey
  • 1 1/2 teaspoons vanilla extract
  • 1 teaspoon grapeseed or other neutral-flavored oil
  • 1/2 cup dried cranberries
  • 1/2 cup dried blueberries
  • 1/2 cup golden raisins

Preparation:

Preheat the oven to 275 degrees F. In a large bowl, combine the oats, almonds, Brazil nuts, sunflower seeds, flaxseed, wheat germ, cinnamon, nutmeg, and salt. In a small bowl, whisk together the coconut milk, honey, and vanilla. Drizzle over the oat and nut mixture and combine well. Brush a sheet pan with the grapeseed oil. Transfer the granola to the sheet pan and bake for about 45 minutes, stirring every 15 minutes, until brown. Remove from the oven and stir in the fruit. Let cool and store in an airtight container. Refrigerate after 5 days.

Nutritional Analysis

Per 1/2-cup serving: 219 Calories, 2. 5 g Fat, 1. 6 g Sat, 1 mg Chol, 7 g Fiber, 7 g Protein, 42 g Carb, 30 mg Sodium

  • Dairy Free
  • Vegetarian
  • Serves 12
  • Serving size: 1/2 cup
  • Yield: 6 cups
  • Prep time: 10 minutes
  • Cook time: 45 minutes

Turkey Breakfast Sausage

This flavorful breakfast sausage with sage and apple is a delicious, healthy alternative to store-bought sausage.

Ingredients:

  • 1 pound ground turkey breast
  • 1/4 cup finely diced apple, such as Gala or Red Delicious
  • 2 tablespoons finely minced red onion
  • 2 teaspoons finely minced sage
  • 1/2 teaspoon finely minced thyme
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

Preparation:

  1. In a large bowl, gently mix together the ground turkey, apple, onion, sage, thyme, 1 tablespoon of the extra-virgin olive oil, the salt, and pepper. Form the mixture into eight 4-inch patties, each about 1/2 inch thick.
  2. Heat the remaining 2 tablespoons of extra-virgin olive oil in a nonstick skillet over medium heat. Cook the patties for 3 to 4 minutes on each side, until firm to the touch.

Nutritional Analysis

Per 2-ounce patty: 126 Calories, 9 g Fat, 1. 7 g Sat, 33 mg Chol, 0 g Fiber, 11 g Protein, 1 g Carb, 160 mg Sodium

  • Gluten Free
  • Dairy Free
  • Quick
  • Egg Free
  • Serves 8
  • Serving size: 1 (2-ounce) patty
  • Yield: 8 patties
  • Prep time: 20 minutes
  • Cook time: 6 to 8 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Herbed Scrambled Egg Sandwiches on Whole-Kernel Rye Toast

A little different for breakfast, these sandwiches are very filling and would also make a nice light lunch. The fresh minced herbs and sun-dried tomato add variety, flavor, and color to the eggs. Be sure to use 100 percent whole kernel rye bread for a delicious gluten-free sandwich..

Ingredients:

  • 2 large eggs
  • 1 tablespoon water
  • 2 teaspoons minced sun-dried tomato (drained and patted dry if oil packed)
  • 1 teaspoon minced chives
  • 1 teaspoon minced parsley
  • 1 teaspoon minced tarragon
  • 1/8 teaspoon kosher salt
  • Pinch of freshly ground black pepper
  • 1 teaspoon extra-virgin olive oil
  • 4 (1-ounce) slices whole-kernel rye bread, toasted (see resources)

Preparation:

  1. In a large bowl, whisk together the eggs, water, tomato, chives, parsley, tarragon, salt, and pepper.
  2. Heat the extra-virgin olive oil in a small skillet over medium-high heat. Add the egg mixture and cook, stirring, until the eggs are set to the desired degree of doneness.
  3. Lay 2 slices of the toast on a plate or cutting board. Place half the eggs on each slice.
  4. Top with the remaining 2 slices of toast. Cut each sandwich in half, and serve hot.

Nutritional Analysis

Per sandwich: 357 Calories, 9 g Fat, 1. 9 g Sat, 215 mg Chol, 16 g Fiber, 12 g Protein, 54 g Carb, 832 mg Sodium

  • Gluten Free (with gluten-free bread)
  • Dairy Free
  • Quick
  • Vegetarian
  • Serves 2
  • Serving size: 1 sandwich
  • Yield: 2 sandwiches
  • Prep time: 10 minutes
  • Cook time: 1 minute

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Snappy Coconut Strawberry Smoothie

By Tana Amen

Ingredients:

  • 2-3 cups coconut milk
  • 1½ cups coconut milk yogurt, plain or vanilla flavor
  • 3 cups frozen strawberries
  • 1 tablespoon raw wheat germ
  • 2 tablespoons shaved coconut flakes

Preparation:
  1. Add milk, yogurt, strawberries, wheat germ, coconut flakes, and stevia to a blender. Blend for 30-60 seconds or until smooth and creamy.
  2. Pour into tall glasses and top with a little shaved coconut.
    Serve cold.

Nutritional Analysis

2 Servings, 292 Calories, 51g Carbohydrates, 6g Saturated Fat, 165mg Sodium, 4g Protein, 9g Fat, 0mg Cholesterol, 11g Fiber

For more recipes from Tana Amen, click here.

Super-Green Smoothie

By Jenny Ross, Chef, Owner 118 Degrees

A great way to get your greens without having a salad is to blend them into a smoothie. You're also getting enough beneficial fibers to last you throughout the day. The best part? You can't taste the green!

Ingredients:

  • 1 Ripe Peeled Organic Banana
  • 1 Ripe Organic Mango, Cut and Peeled or Pinneapple
  • 2 Leaves Kale or 1 Cup Spinach
  • 1 Cup Young Thai Coconut Water or Purified Water
  • 1 Tbsp Supergreens or Spirulina
  • 1 Tsp Agave Nectar or Raw Honey
  • ½ Cup Ice

Preparation:

Blend all ingredients well in a high-powered blender, . Pour into glass and garnish with slices of banana or a fruit skewer to enjoy as a meal or appetizer! Pour into travel mug and enjoy on the road, especially in the morning.

Vegetable Omelet with Manchego Cheese

A satisfying entrée served at breakfast, lunch, or brunch. The Manchego cheese adds a smooth, rich flavor to the omelet.

Ingredients:

  • 3 teaspoons extra-virgin olive oil
  • 1 tablespoon diced green bell pepper
  • 1 tablespoon diced red onion
  • 2 large eggs
  • 1 tablespoon water
  • 1/4 teaspoon kosher salt
  • Pinch of freshly ground black pepper
  • 2 tablespoons grated Manchego cheese (1/2 ounce)
  • 2 tablespoons chopped tomato
  • 1 medium scallion, chopped (2 teaspoons), for garnish

Preparation:

  1. Heat 1 teaspoon of the extra-virgin olive oil in a small skillet. Add the green pepper and onion and cook for about 3 to 4 minutes, until tender. When cooked, remove from the pan and set the skillet aside for cooking the eggs.
  2. Meanwhile, in a medium bowl, beat together the eggs, water, salt, and pepper.
  3. Heat the remaining 2 teaspoons of extra-virgin olive oil in the small skillet over medium heat. Add the eggs and stir until they begin to set on the bottom and around the edges. Using a spatula, lift the edge of the eggs that are set and let the liquid eggs run underneath to cook.
  4. When the eggs are nearly set throughout, spread the green pepper, onion, grated cheese, and tomato over half of the egg circle. Using a large spatula, carefully lift and fold the other side of the omelet over the vegetables and cheese. Turn the heat to low and continue to cook for about 1 minute, to melt the cheese and heat the vegetables. Slide the omelet out of the skillet onto a plate.
  5. Garnish with the scallions.

Nutritional Analysis

Per omelet: 347 Calories, 27 g Fat, 7. 0 g Sat, 376 mg Chol, 1 g Fiber, 17 g Protein, 6 g Carb, 672 mg Sodium

  • Gluten Free
  • Quick
  • Vegetarian
  • Serves 1
  • Serving size: 1 omelet
  • Prep time: 10 minutes
  • Cook time: 5 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman