Breakfast Recipes

Scrambled Eggs with Zucchini and Tomatoes

Ingredients:

• 2 eggs
• 1/4 cup diced zucchini.
• 1/4 cup diced tomatoes.
• 1 teaspoon olive oil
• Salt-free seasoning blend
• Fresh parsley (optional)

Instructions:

1. In a small bowl, whisk together the eggs and salt-free seasoning blend to taste.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the diced zucchini and cook for 2-3 minutes, or until tender.
4. Add the diced tomatoes and cook for another minute.
5. Pour the whisked eggs into the skillet and cook, stirring frequently, until the eggs are scrambled
and cooked through.
6. Top with fresh parsley, if desired, and serve immediately.

This recipe is both low oxalate and low sodium, as zucchini and tomatoes are low in oxalates and salt-
free seasoning blend is used instead of salt. You can adjust the seasoning to your taste preferences.
Enjoy!
Yogurt Parfait with Berries and Sunflower Seeds
Ingredients:

• 1/2 cup plain yogurt

• 1/2 cup mixed berries (such as blueberries, raspberries, or strawberries)
• 1 tablespoon hulled sunflower seeds
• 1 teaspoon honey (optional)

Instructions:

1. In a small bowl or glass, layer the yogurt, mixed berries, and sunflower seeds.
2. Drizzle with honey, if desired, and serve immediately.

This recipe is both low oxalate and low sodium, as it uses plain yogurt which is low in sodium and high
calcium and sunflower seeds which are low in oxalates. The mixed berries also provide natural
sweetness and antioxidants. Enjoy!
Vegetable Omelette with Avocado and Tomatoes
Ingredients:

• 2 eggs
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• 1/4 cup diced tomato
• 1 teaspoon olive oil
• Salt-free seasoning blend
• 1/4 avocado, sliced

Instructions:

1. In a small bowl, whisk together the eggs and salt-free seasoning blend to taste.
2. Heat the olive oil in a nonstick skillet over medium heat.
3. Add the diced bell pepper and onion and cook for 2-3 minutes, or until tender.
4. Add the diced tomato and cook for another minute.
5. Pour the whisked eggs into the skillet and cook until set, using a spatula to lift the edges and
allow uncooked egg to flow underneath.
6. Flip the omelette and cook for another minute on the other side.
7. Top the omelette with sliced avocado and serve immediately.

This recipe is both low oxalate and low sodium, as it uses vegetables that are low in oxalates and salt-
free seasoning blend instead of salt. The avocado provides healthy fats and extra nutrients. Enjoy!
Amaranth Porridge
Ingredients:

• 1/2 cup amaranth

• 1 1/2 cups water
• 1/2 cup unsweetened oat milk
• 1/4 cup chopped dates
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon pure vanilla extract
• 1 tablespoon honey or maple syrup (optional)

Instructions:

1. In a medium saucepan, combine the amaranth and water and bring to a boil.
2. Reduce the heat to low and simmer for 20-25 minutes until the amaranth is cooked and the
water has been absorbed.
3. Stir in the oat milk, chopped dates, nutmeg, ginger, vanilla extract, and honey (if using).
4. Cook for an additional 2-3 minutes until the oat milk is heated through and the mixture is
creamy.
5. Serve the amaranth porridge in a bowl or plate.

This amaranth porridge is a great source of calcium due to the amaranth and oat milk, and it's also low
in sodium since there is no added salt. Additionally, it's low in oxalates since it doesn't contain high-
oxalate ingredients like spinach, nuts, or berries. The dates, nutmeg, ginger, and vanilla extract add
natural sweetness and flavor to the porridge, making it a delicious and nutritious breakfast option.
Buckwheat Pancakes
Ingredients:

• 1 cup buckwheat flour

• 1/2 cup unsweetened oat milk
• 1/2 cup water
• 1 egg
• 1 tablespoon honey or maple syrup
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon ground nutmeg
• 1/2 teaspoon pure vanilla extract
• 1 tablespoon olive oil for cooking

Instructions:

1. In a large mixing bowl, whisk together the buckwheat flour, baking powder, baking soda, salt,
and nutmeg.
2. In a separate mixing bowl, whisk together the oat milk, water, egg, honey, and vanilla extract.
3. Pour the wet ingredients into the dry ingredients and whisk together until just combined.
4. Heat a nonstick skillet over medium-high heat and add the olive oil.
5. Once the oil is hot, spoon 1/4 cup of the pancake batter onto the skillet.
6. Cook the pancake for 2-3 minutes until bubbles form on the surface and the edges begin to dry.
7. Flip the pancake and cook for an additional 1-2 minutes until the other side is golden brown.
8. Repeat with the remaining batter until all pancakes are cooked.
9. Serve the pancakes hot with fresh fruit and a drizzle of honey or maple syrup.

These buckwheat pancakes are a great source of calcium due to the buckwheat flour and oat milk, and
they're also low in sodium since there is no added salt. Additionally, they're low in oxalates since they
don't contain high-oxalate ingredients like spinach, nuts, or berries. The nutmeg and vanilla extract add
natural sweetness and flavor to the pancakes, making them a delicious and nutritious breakfast option.
Steel Cut Oatmeal Breakfast Bowl
Ingredients:

• 1/2 cup uncooked steel cut oatmeal

• 1 cup unsweetened oat milk
• 1/2 cup water
• 1 tablespoon honey or maple syrup
• 1/4 teaspoon pure vanilla extract

Instructions:

1. Rinse the steel cut oats under cold running water and drain.
2. In a medium saucepan, combine the steel cut oats, oat milk, water, honey, and vanilla extract.
3. Bring the mixture to a boil, then reduce the heat to low and cover the saucepan with a lid.
4. Simmer the oats for 15-20 minutes until all the liquid has been absorbed and the quinoa is
cooked.
5. Remove the saucepan from heat and let it sit for 5 minutes.
6. Fluff the quinoa with a fork and spoon it into a serving bowl.

This quinoa breakfast bowl is a great source of calcium due to the quinoa and oat milk, and it's also low
in sodium since there is no added salt. Additionally, it's low in oxalates since it doesn't contain high-
oxalate ingredients like spinach, nuts, or berries. The honey or maple syrup add natural sweetness and
flavor to the oatmeal, making it a delicious and nutritious breakfast option. If you prefer a sweeter taste,
you can also add some fresh fruit or a drizzle of honey on top.
Millet Breakfast Bowl

Ingredients:

• 1 cup cooked millet

• 1 cup unsweetened oat milk
• 1/2 cup plain yogurt
• 1 tablespoon honey
• 1/2 teaspoon pure vanilla extract
• 1 medium banana, sliced
• 1/4 cup pumpkin seeds
• 1/4 cup dried cranberries
• 1 tablespoon sunflower seeds (optional)

Instructions:

1. In a medium saucepan, heat the cooked millet and oat milk over medium heat until warmed
through.
2. In a small bowl, mix the yogurt, honey, and vanilla extract.
3. Divide the millet mixture into two bowls.
4. Top each bowl with the sliced banana, pumpkin seeds, dried cranberries, and the yogurt
mixture.
5. If desired, sprinkle flax seeds on top for extra nutrition.
6. Serve immediately.

This breakfast bowl provides a high-calcium start to your day, thanks to the combination of millet, oat
milk, and Greek yogurt. It's also low in sodium and contains no oxalates.