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Hey Guys!

It’s the last day before Holiday break at the Blogilates HQ! My familia is coming today (like the entire familia) and will be staying at the house. It’s going to be madness. But I love em, so I’m sure it’ll be fine…right!!???

Anyway, wanted to get this Cheap Clean Eats video out to you before Christmas and Hannukah! Perhaps you’ll want to prepare some of these Sunday morning for your family! So, let’s talk brekky shall we?

Breakfast is the most important meal of the day. We know this. It breaks the overnight fast, fuels your metabolism and prevents you from losing control later in the day because your blood sugar tanks, leaving you STARVING and eating everything in sight.

But, I totally get not having time though! I’ve been known to skip a meal or two because I didn’t plan ahead. But I never feel good when I do. These three make-ahead-breakfasts leave you no choice! It’s as simple as mixing up the ingredients the night before in under 5 minutes, and spending 2 minutes in the morning finishing them up. They’re fast, inexpensive, gluten-free and healthy!

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FROZEN PARFAIT CUPS

Yield: 1 serving

Serving Size: 2 cups

Prep Time: 5 min

Chill Time: 6+ hours

Ingredients:

  • 3 tablespoons granola, crushed small
  • 5.3 oz container vegan yogurt
  • 1 large strawberry, chopped

Method:

  1. Divide the granola on the bottom of two jumbo silicone muffin molds. (Or, divide the yogurt).
  2. Scoop yogurt on top and tap several times (or top with granola and tap to secure the granola).
  3. Sprinkle with strawberry pieces. Freeze until solid. Thaw for 3 minutes before eating.

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Nutrition Info:

Calories: 197 | Protein: 2g | Fat: 5g | Net Carbs: 34g | Fiber: 3.5g

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PANCAKE IN A MUG

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Cook Time: 2 min

Ingredients:

  • 5 tablespoons oat, gluten-free or all-purpose flour
  • 1 egg
  • 3 tablespoons almond milk
  • 1 tablespoon maple syrup, or sweetener of choice, to taste
  • 1/2 tablespoon ghee or coconut oil, melted
  • 1/4 teaspoon baking powder
  • Pinch salt
  • 2 tablespoons blueberries plus more for topping

Method:

  1. Coat a mug or small bowl with cooking spray and set aside.
  2. In a small bowl, add the flour, egg, milk and syrup and mix until combined. Stir in the ghee, baking powder and salt, then fold in the blueberries. Add to the mug. Seal with a lid until ready to cook.
  3. Microwave for 1:30-2 minutes, watching carefully for overflow. Cook until set. Top with more blueberries, and serve.

editpancake

Nutrition Info:

Calories: 355 | Protein: 13g | Fat: 15g | Net Carbs: 38g | Fiber: 5g

egg1

OMELETTE IN A MUG

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Cook Time: 2 min

Ingredients:

  • 2 eggs
  • 1 egg white
  • 1/3 cup mushrooms, chopped
  • 1/4 cup red bell pepper, diced
  • 2 tablespoons red onion, minced
  • Pinch of salt
  • Pinch of garlic powder
  • 1/4 cup shredded cheese or vegan cheese, divided
  • 1 tablespoon avocado, optional

Method:

  1. Add the egg, egg whites, mushrooms, bell pepper, onion, salt, garlic and half the cheese into a 12-ounce or larger Mason jar coated with cooking spray. Shake or stir to combine, then seal with a lid unless making immediately.
  2. Place in fridge overnight or until ready to prepare.
  3. Remove lid, place in microwave, and heat for about 2 minutes, watching for overflow. If the eggs puff up too much, simply open the microwave for 5 seconds, then heat again until no liquid remains. Top with remaining cheese, and serve. Top with avocado, if using.

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Nutrition Info:

Calories: 246 | Protein: 26g | Fat: 14g | Net Carbs: 6g | Fiber: 3g

Ok guys! Honesty time! Do you skip breakfast? If so, why? Comment below! Love you and happy holidays!

The Conversation (21)

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  • Maira Nutrition says:

    I just made the pancake in a mug and it’s amazing! It cooked up surprisingly well in the microwave. I added some cinnamon and vanilla! Maira Nutrition

  • kaybouche says:

    For the frozen parfait, is the calorie count for only 1 cup? Do you regularly eat only 1 cup?

  • sophi6912 says:

    I tried them all, and they were all great! Super yummy, and healthy too! Great breakfast if you’re bored with what you normally have!

  • Mae Walker says:

    I made the mug pancake with the GF flour–I did change the blueberries to strawberries as thats what I had, and I also added cinnamon and used coconut milk as I was out of almond.
    SO GOOD! This was such a great breakfast. I was really not wanting my normal fruit and nut butter for breakfast, so this mug pancake hit the spot :D

  • Patricia says:

    Can I use almond flour for the pancake in a mug?? Help!

  • Pacou77 says:

    Love it ! Very smart and easy receipes 💖

  • Amélie says:

    Just made the pancake in a mug with blueberries this morning and I loved it !! I didn’t have enough blueberries so I keeped them for the topping and replaced them with bananas… It worked well too !Thank you for this recipe !

  • Yuxariah says:

    I made a panacake today but I used normal milk and butter cause I didn’t have ghee and almond milk. I also add some vanila sugar, 1 teaspoon of peanut butter and 2 tablespoons od italian nuts instead off blueberries. It was also delicious ❤ perfect breakfast, I’ll try other two recipes, but I’m sure they are also awesome ?

  • Lindsay says:

    I just made the pancake in a mug and it’s amazing! It cooked up surprisingly well in the microwave. I added some cinnamon and vanilla!

  • […] guys in my Quiche recipe post I’d be back with more healthy stuff! So here it is, inspired by Cassey Ho’s easy breakfast idea’s I made my own frozen yogurt snacks. They’re so easy to make and, clearly, they’re […]

  • Angelia says:

    I tried the pancake, it was pretty yummy :)

  • https://youtu.be/3qLOWsql_1g says:

    Oh wow i so want to try this looks so delicious!!!

  • I have tried them all. All are really delicious and yummy. Must go for them if looking for healthy and yummy food

  • They all look & sound delicious!!! A good excuse to go get some pretty clear mugs too ;)

  • Rachael says:

    Going to try some of these tomorrow!

  • I can’t wait to taste it…..Looks really delicious…

  • Christina K says:

    Looks so yummy! I think I’m going to try the frozen parfait cups.

  • Hey Cassie,

    Is there any hence at all I could review a copy of the 2017 fit planner to review and spotlight on my blog ?:)

  • health and fitness says:

    Great breakfast ideas. These are very healthy and will loved by kids also. let me try some of this.

  • matisvijs says:

    I swear if you combine these tools you’ll fall asleep in under 5 minutes:
    1. Blue lights blocking glasses – http://amzn.to/2ifDMeY Wear these when you go to sleep or are working on the computer in the evening.
    2. Taurine – http://amzn.to/2hZcc5 Use 5g before bed. Besides being GABAergic Taurine has some other nice benefits: Increases Testosterone levels before sleep by 180% (almost triples your T) – http://suppversity.blogspot.com/2012/07/up-to-180-increase-in-testosterone-w.html So not only are you going to fall asleep faster, you’ll be burning fat AND building muscle while asleep! Increases T4 to T3 conversion 2-fold – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133948/ – again, higher T3=more fat burning. Increased thyroid activity (Higher T4/T3 conversion) is also often a marker for metabolic health.
    3. Glycine – http://amzn.to/2ijGc8z – 5g before bed. Being a, again, a close GABA analog glycine also seems to be an antiinflammatory, immunomodulatory, and cytoprotective agent – https://www.ncbi.nlm.nih.gov/pubmed/12589194 , as well as protecting against ischemic (reduced blow flow) injuries – http://www.ncbi.nlm.nih.gov/pubmed/22044190 . 4. Niacinamide – http://amzn.to/2ijDvUa – in human doses of 1500mg – 3000mg daily is potent anti-anxiety drug similar in action to the benzodiazepine class of drugs like Diazepam, Valium, and Xanax.
    http://www.ncbi.nlm.nih.gov/pubmed/6101294
    http://www.ncbi.nlm.nih.gov/pubmed/6125374
    http://www.ncbi.nlm.nih.gov/pubmed/7913840
    I can personally attest to the fact that anything above 1500mg dosage at once makes me the mellowest, nicest…and sleepiest person Combine all these tools and there’s no way you’re not going to fall asleep!

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