The Breakfast Compendium

Breakfast Burrito

In a nonstick skillet, heat 1 1/2 teaspoons of the oil. Add the red onion and cook over moderate heat until softened, about 5 minutes. Add the turkey bacon and cook over moderately high heat, stirring, until browned, about 3 minutes. Add the spinach and tomatoes and cook until the spinach is wilted, about 2 minutes. Transfer to a bowl and season with salt. Wipe out the skillet.

In a bowl, whisk the whole eggs and egg whites and season with salt. Heat the remaining 1 1/2 teaspoons of oil in the skillet. Add the eggs and cook over moderate heat, stirring gently, until set, 3 minutes. Remove from the heat and stir in the bacon mixture, feta and chives.

Spoon the egg mixture down the center of each tortilla and top with the lettuce. Fold in the sides of the tortillas, then fold the bottom of the tortillas over the filling and continue to roll until the filling is enclosed. Cut the burritos in half and serve.

One serving 193 cal, 4 gm carb, 14 gm fat, 4.5 gm sat fat, 14 gm protein, 1 gm fiber.

Sweet Breakfast Quinoa

In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.

In a medium skillet, heat the olive oil. Add the almonds and cook over moderate heat, stirring a few times, until golden brown, about 2 minutes. Add the apricots, maple syrup, orange zest and cinnamon and stir well until heated through.

Add the quinoa to the skillet and stir gently to incorporate the almonds and apricots. Top each portion of quinoa with a tablespoon of ricotta and serve.

The recipe can be made through Step 1 and refrigerated for up to 5 days. Reheat as needed or serve cold. · One Serving 311 cal, 44 gm carb, 11 gm fat, 2 gm sat fat, 10 gm protein, 4 gm fiber.

Eggs Baked over Sauteed Mushrooms and Spinach

Preheat the oven to 350°. In a deep skillet, heat the olive oil. Add the leek and cook over moderate heat, stirring, until softened, 3 minutes. Stir in the butter and mushrooms. Cover and cook, stirring occasionally, until the mushrooms are softened and a lot of liquid is released, 7 minutes. Uncover and add the soy sauce and red wine and cook over moderately high heat, stirring, until the liquid is reduced to 2 tablespoons, 5 minutes. Add the spinach and stir until wilted, 2 minutes. Season with salt and pepper.

Coat four 1-cup ramekins or small gratin dishes with oil. Transfer the mushrooms and spinach to the ramekins and crack an egg on top of each. Bake for 10 to 12 minutes, until the white is barely set and the yolks are runny. Let stand for 2 minutes; serve with the toasts.

One Serving 323 cal, 13 gm fat, 4.2 gm sat fat, 35 gm carb, 6 gm fiber, 16 gm protein.

Raspberry Scones

Preheat the oven to 375°. Line a baking sheet with parchment paper. In a bowl, whisk the spelt with the baking powder and salt. Stir in the oil, agave nectar and vanilla. Stir in the hot water, then the raspberries.

Scoop 12 mounds of batter 1/3 cup each onto the prepared baking sheet and lightly brush the tops with oil. Bake the scones for 20 minutes, or until golden. Let the baking sheet cool completely on top of a rack.

One Scone 159 cal, 25 gm carb, 7 gm fat, .4 gm sat fat, 3 gm protein, 4 gm fiber.

Scrambled Eggs and Swiss Chard Tacos

In a large skillet, heat the oil until shimmering. Add 1/2 cup of the onion, the chiles and a generous pinch of salt and cook over moderate heat, stirring, until the onion is just starting to brown, 8 minutes. Add the Swiss chard and cook, stirring, until softened, 5 minutes. Stir in the eggs and tomatoes and cook over moderately low heat, stirring, until the eggs are just cooked, 5 minutes. Stir in the remaining 2 tablespoons of onion and the cilantro and season with salt and pepper. Serve the eggs in warm tortillas.

Salsa verde and Mexican crema or sour cream.

Strawberry, Banana and Almond Butter Smoothie

Combine all of the ingredients except the salt in a blender and process until smooth. Season with salt and serve.

One serving 376 cal, 63 gm carb,13 gm fat, 1.6 gm sat fat, 8 gm protein, 6 gm fiber.

Baked Eggs en Cocotte with Basil

Preheat the oven to 350°. Coat the bottoms and sides of eight 4-ounce ramekins with 1 teaspoon of olive oil each. Arrange the ramekins around the sides of a roasting pan and crack 1 egg into each one. Top each egg with 1/2 tablespoon of butter and season with salt and pepper. Pour enough boiling water into the roasting pan to reach halfway up the sides of the ramekins.

Bake the eggs in the oven for about 15 minutes, turning the pan halfway through cooking, until the yolks are runny and the whites are just firm. Garnish the eggs with the chopped basil and serve right away with buttered toast.

Mexican Eggs in Purgatory

Preheat the broiler and position a rack about 8 inches from the heat source. In a blender or food processor, add the husked tomatillos, poblano, chopped cilantro, chopped scallions and chicken broth and puree until smooth.

In a large, shallow flameproof casserole or skillet, cook the bacon in the olive oil over high heat until the bacon is browned, about 4 minutes. Add the minced garlic and cook for 30 seconds, until fragrant. Add the tomatillo puree and cook over moderate heat until the sauce is thickened and dull green, about 15 minutes.

Using the back of a spoon, make 8 depressions in the tomatillo sauce. Remove the casserole from the heat and carefully crack the eggs into the depressions. Sprinkle the eggs and tomatillo sauce with the 2 tablespoons of Cotija cheese. Broil the dish until the egg whites are set but the egg yolks are still runny, about 4 minutes. Garnish with more Cotija cheese and the sliced scallions and serve right away with warm corn tortillas.

The green tomatillo sauce can be covered and refrigerated for up to 2 days. Bring the sauce to room temperature before adding the eggs. · For an extra-spicy dish, leave the seeds in the peppers.

Grilled Asparagus Salad with Fried Eggs

In a small bowl, whisk 3 tablespoons of the olive oil with the lemon juice and mustard. Season with salt and pepper.

Light a grill or preheat a grill pan. In a large bowl, toss the asparagus with the remaining 1 tablespoon of olive oil and season with salt and pepper. Grill the asparagus over high heat until tender and charred in spots, about 5 minutes; keep warm.

Meanwhile, in a large nonstick skillet, melt the butter over moderate heat. Working in batches if necessary, cook the eggs sunny-side up until the whites are firm and the yolks runny, about 5 minutes. Season with salt and pepper.

In a bowl, toss the arugula with the lemon vinaigrette and transfer the salad to plates. Top with the asparagus, fried eggs and cheese shavings and serve at once.

Acai Super Smoothie

In a blender, combine one 3.5-ounce package frozen unsweetened açai puree with 2 bananas, 1 cup frozen raspberries, 1 cup pomegranate juice and 1 tablespoon agave nectar and blend at high speed until smooth. Serve right away.

Acai puree is available at well-stocked health-food stores and online at sambazon.com. · One Drink 285 cal, 1.3 gm fat, 0.1 gm sat fat, 71 gm carb, 6 gm fiber, 2 gm protein.

Souffleed Strawberry Jam Omelets

Preheat the oven to 425°. Position a rack in the upper third of the oven. Generously butter a large rimmed baking sheet and dust generously with superfine sugar. In a large mixing bowl, using a handheld electric mixer, beat the egg whites until soft peaks form. Beat in the superfine sugar, 1 tablespoon at a time, beating well after each addition, until firm peaks form. In a bowl, whisk the egg yolks until pale yellow. Gently fold the egg yolks into the beaten whites.

With the spatula, use half of the egg mixture to form four 5-by-3-inch ovals on the prepared baking sheet. With the back of a spoon, make a 2-inch-long indentation in the center of each oval and fill with 1 tablespoon of the jam. Cover with the remaining egg mixture to enclose the jam.

Bake the soufflés for about 10 minutes, until puffed and golden brown but still slightly jiggly in the center. With a metal spatula, gently transfer the omelets to plates. Dust with confectioners' sugar and serve right away.

Spiced Chickpeas with Yoghurt and Pine nuts

In a medium, deep skillet, heat the olive oil. Add the onion and garlic and cook over moderately high heat until softened, about 7 minutes. Stir in the chile powder, cumin, turmeric and cayenne and cook, stirring, for 1 minute. Add the chickpeas and broth and bring to a boil. Cover and simmer over moderately low heat for 15 minutes. Stir in the lemon juice and boil over moderately high heat, uncovered, until the liquid is thickened, about 3 minutes. Season with salt and pepper.

Meanwhile, in a small, dry skillet, toast the pine nuts over moderate heat, stirring, until golden, about 4 minutes.

Spoon the yogurt into shallow bowls. Top with the chickpeas, garnish with the mint and pine nuts and serve.

The spiced chickpeas can be prepared through Step 1 and refrigerated overnight. Reheat gently. · One Serving 270 cal, 31 gm carb, 13 gm fat, 1.7 gm sat fat, 8 gm protein, 7 gm fiber.

Moroccan Date Bonbons

Preheat the oven to 350°. Spread the sliced almonds on a baking sheet and toast for about 4 minutes, until golden. Let the almonds cool completely.

In a food processor, grind the pistachios to a coarse powder. Transfer the pistachio powder to a plate. Add the toasted almonds to the processor and grind to a coarse powder. Add the walnuts, dates, olives, ginger, honey, orange zest, cinnamon, cardamom, orange flower water and salt and process to a paste.

Scoop up scant tablespoons of the date mixture and roll into balls. Roll the balls in the pistachio powder to coat them completely and serve.

The bonbons can be stored in an airtight container for up to 2 weeks. · One Piece 85 cal, 4 gm fat, 0.3 gm sat fat, 13 gm carb, 2 gm fiber, 2 gm protein.

Citrus Salad with Candied Ginger

Finely grate 1 teaspoon each of grapefruit zest, orange zest and clementine zest into a large bowl and add the sugar.

Using a sharp knife, peel the citrus, removing all of the bitter white pith. Working over the bowl, cut the grapefruits and oranges in between the membranes and release the sections into the bowl. Squeeze the juice from the membranes over the fruit. Cut each clementine into eighths. Add to the bowl along with the sugar and ginger and stir. Sprinkle with the almonds just before serving.

One Serving 228 cal, 41 gm carb, 7 gm fat, .6 gm sat fat, 5 gm protein, 8 gm fiber.

Light and fluffy Baked Apple Pancake

Preheat the oven to 375°. In a 10 1/2-inch nonstick ovenproof skillet, melt the butter. Add the apples, 1 tablespoon of the sugar and the lemon juice and cook over moderately high heat, stirring occasionally, until the apples are golden, about 6 minutes. Add the 1/4 cup of maple syrup and simmer over low heat until thickened, about 1 minute. Spread the apples in an even layer and remove the pan from the heat.

In a medium bowl, whisk the flour with the baking powder and salt. In a measuring cup, whisk the egg yolks with the milk and the remaining 2 tablespoons of sugar. Whisk the liquid into the dry ingredients.

In a medium bowl, using a handheld electric mixer, beat the egg whites at medium speed until firm peaks form, about 2 minutes. Fold the beaten whites into the batter and scrape it over the apples; spread the batter to the edge.

Bake the pancake in the upper third of the oven for about 20 minutes, until it is golden, puffed and set. Let the pancake cool for 5 minutes. Run a knife around the edge to loosen the pancake, then invert it onto a serving plate. Replace any apples that may have stuck to the pan. Cut the pancake into wedges and serve at once with the warmed maple syrup.

Mustard Green Onion Fritata

Preheat the oven to 350°. In a large ovenproof nonstick skillet, heat 1 tablespoon of the oil. Add the onion and cook over moderately high heat until golden brown, 10 minutes. Add the greens and cook until wilted.

Season the eggs with salt and pepper and whisk in the remaining 2 tablespoons of oil. Pour the eggs into the skillet and cook over moderate heat until the bottom and sides begin to set. Lift the sides of the frittata to allow the uncooked eggs to seep under. Continue cooking until the bottom is set and the top is still runny, 3 minutes. Sprinkle the Parmigiano-Reggiano on top.

Transfer the skillet to the oven and bake for about 8 minutes, until the center of the frittata is set. Slide the frittata onto a cutting board. Cut into 1 1/2-inch squares and serve hot, warm or at room temperature.

One Serving 245 cal, 7 gm carb, 17 gm fat, 4.5 gm sat fat, 17 gm protein, 3 gm fiber.

Cinnamon Polenta Pancakes

In a bowl, whisk the flour with the cornmeal, sugar, cinnamon, baking powder, baking soda and salt. In a bowl, whisk the buttermilk with the eggs, olive oil and water. Whisk the liquid ingredients into the dry ingredients, leaving small lumps.

Set a griddle or skillet over moderate high heat and spray it with vegetable oil spray. When the pan is hot, spoon in 1/4-cup mounds of batter and spread to form 4-inch rounds. Cook the pancakes until the bottoms are browned and bubbles appear on the surface, 2 minutes. Flip and cook until browned on the bottom, 1 to 2 minutes longer. Serve the pancakes warm.

One Serving 416 cal, 54 gm carb, 18 gm fat, 3.3 gm sat fat, 11 gm protein, 4 gm fiber. · Berry Compote

Spiced Yoghurt Muffins

Preheat the oven to 375°. Line 18 muffin cups with paper or foil liners. Lightly spray the liners with vegetable oil spray.

In a food processor, combine the flour, brown sugar, baking powder, baking soda, salt, cinnamon, allspice, cloves and 1/2 teaspoon of the nutmeg and pulse to blend; transfer to a large bowl. In a medium bowl, whisk the eggs, yogurt, butter, applesauce and vanilla. Fold the yogurt mixture into the dry ingredients until just blended.

Spoon the batter into the prepared muffin cups. Sprinkle the granulated sugar and remaining 1/4 teaspoon nutmeg over the muffins. Bake for 18 minutes, until the muffins are springy; let cool in the pans for 5 minutes, then transfer to a wire rack. Serve warm or at room temperature.

One Serving 126 cal, 21 gm carb, 3 gm fat, 1.9 gm sat fat, 3 gm protein, less than 1 gm fiber.

Almond Milk Rice Pudding

In a large saucepan, combine the rice, sugar, salt and 1 cup of the almond milk. Cook over low heat, stirring, until the almond milk is absorbed, 5 minutes. Gradually add 5 more cups of almond milk, 1/2 cup at a time, stirring and cooking until the sauce is very thick, 25 minutes. Let cool, then stir in the remaining 1 cup of almond milk. Serve topped with cherry preserves.

Green Juices & Blends

Blended to order — spinach, kale, coconut water and fruit carried straight into the breakfast service. Each glass 250–300 ml.

The Detox

Blend all ingredients until smooth.

The Cleanse

Blend all ingredients until smooth.

The 5am Wake-up

Blend all ingredients until smooth.

The Pre-workout

Blend with one cup of cold water until smooth.

The Natural High

Blend with ¼ cup of ice until smooth.

The Piña Colada

Blend all ingredients until smooth.

The Apple-a-Day

Blend all ingredients until smooth. Keep the doctor away.

The Post-Yoga

Blend all ingredients until smooth. Juice asana may be the only thing you need.

The Strengthener

Blend with ½ cup of crushed ice. Add cinnamon and nutmeg to taste.

The Energizer

Blend with ¼ cup of ice. Add a lime for a metabolic boost, and zest.

Also great if you want to kick a caffeine habit.

Cold-Pressed Combinations

The commercial cold-press programme — combinations to consider, pressed and served the same morning. Produce only; no method, no added sugar.