in Breakfast, Cooking Tips, Quick Healthy Meals, Recipes

Start Your Day With 22 Energizing Breakfasts

by eatwoo.com 1 September 2019, 20:39 1.2k Views

Start Your Day With 22 Energizing Breakfasts

Energizing Breakfasts

You’re heard it before but we’ll say it again: Breakfast is the foundation of any healthy diet. Lucky for you and your family, this chapter is brimming with high-energy morning meals that taste great and are good for your tickers. Many are loaded with fill-you-up fiber, a great way to kickstart your day.

If mornings are hectic at your house, begin the day with our multigrain cereal—it takes just five minutes to prepare. Or make a bowl of steel-cut oatmeal topped with apples and cinnamon, blueberries and almonds, or other heart-smart garnishes. A single serving of blueberries per week can cut your odds of developing high blood pressure by 10 percent, and a generous sprinkling of cinnamon on your hot cereal every day could improve your cholesterol profile.

For breakfast on the run, blend up one of our luscious fruit smoothies—from pomegranate and berry to our Jump-Start Smoothie that features two kinds of berries, orange juice, and yogurt, these “meals in a cup” are loaded with heart-protective antioxidants. Or grab one of our high-fiber muffins: Whole-Grain Blueberry Muffins and Healthy Makeover Morning Glory Muffins are as good tasting as they are good for you.

Come the weekend, treat your family to a hearty breakfast like our California Frittata or Healthy Makeover Spinach Quiche. Both are loaded with veggies and combine eggs with egg whites to keep cholesterol in check. You can even treat them to pancakes: Our recipes include healthy grains like buckwheat and oatmeal, which have been shown to be effective in reducing cholesterol levels.

Orange Sunrise Smoothie

Make this once, and you’ll want it every morning. It’s just as good made with low-fat milk, if you don’t have soy milk.

TOTAL TIME: 5 minutes

MAKES: about 1 ¾ cups or 1 serving

1 cup vanilla soy milk
¼ cup frozen orange juice concentrate
2 tablespoons orange marmalade
2 ice cubes

In blender, combine soy milk, orange juice, marmalade, and ice. Blend until mixture is smooth and frothy. Pour into tall glass.

EACH SERVING: About 360 calories, 8g protein, 73g carbohydrate, 5g fat (0g saturated), 2g fiber, 0mg cholesterol, 144mg sodium

Jump-Start Smoothie

This smoothie would be tasty with a variety of other fruit. Try substituting the same quantity of fresh or frozen blackberries, raspberries, or even chopped mango.

TOTAL TIME: 5 minutes

MAKES: about 2 cups or 2 servings

1 cup frozen strawberries
½ cup fresh blueberries
½ cup fresh orange juice
2 teaspoons peeled, chopped fresh ginger
¼ cup plain low-fat yogurt
2 ice cubes

In blender, combine strawberries, blueberries, orange juice, ginger, yogurt, and ice cubes. Blend until smooth, scraping down side of container occasionally. Pour into tall glasses.

EACH SERVING: About 90 calories, 3g protein, 21g carbohydrate, 1g total fat (0g saturated), 3g fiber, 2mg cholesterol, 25mg sodium

HEART-SMART INGREDIENT: BLUEBERRIES

Eating one serving (½ cup) of blueberries per week can cut your odds of developing high blood pressure by 10%, suggests research involving 157,000 women and men who were tracked for 14 years. True, 10% isn’t a mega-reduction, but when we can get it from a favorite oatmeal topper, smoothie add-in, and snack, we’re happy to take it.

Mango-Strawberry Smoothie

Whether you pair the strawberries with mango or apricot nectar, you’ll get an irresistible flavor combination.

TOTAL TIME: 5 minutes

MAKES: about 2½ cups or 2 servings

1 cup fresh or frozen strawberries
1 cup mango or apricot nectar, chilled
½ cup plain or vanilla low-fat yogurt
4 ice cubes, if needed

In blender, combine strawberries, nectar, and yogurt. If using fresh berries, add ice. Blend until smooth and frothy. Pour into tall glasses.

EACH SERVING: About 130 calories, 4g protein, 27g carbohydrate, 1g total fat (1g saturated), 3g fiber, 3mg cholesterol, 44mg sodium

DOUBLE-PEACH SMOOTHIE: Substitute peeled, pitted, and sliced peaches for the strawberries and peach juice or nectar for the mango or apricot. Use vanilla low-fat yogurt and 3 ice cubes.

EACH SERVING: About 160 calories, 3g protein, 36g carbohydrate, 1g total fat (1g saturated), 2g fiber, 3mg cholesterol, 45mg sodium

Peanut Butter and Banana Smoothie

Kids love the combo of peanut butter and bananas. Plus, this breakfast drink is so easy to make, they can do it themselves.

TOTAL TIME: 5 minutes

MAKES: about 1 ½ cups or 1 serving

1 small ripe banana, cut into chunks (see Tip)
½ cup soy milk
1 teaspoon creamy peanut butter
3 ice cubes

In blender, combine banana, soy milk, peanut butter, and ice cubes. Blend until mixture is smooth and frothy. Pour into tall glass.

EACH SERVING: About 165 calories, 6g protein, 28g carbohydrate, 4g total fat (2g saturated), 2g fiber, 5mg cholesterol, 85mg sodium

TIP

For a thicker, colder smoothie, use frozen banana. You can prepare several days’ worth ahead. Just peel and cut the bananas into chunks, place them in a resealable plastic bag, and freeze. They’ll keep for up to one week.

Super-Healthy Smoothie

Great tasting and good for you, too. In addition to vitamin-rich blueberries and apples, this elixir contains flaxseed, a rich source of omega-3 fatty acids, fiber, minerals, and amino acids.

TOTAL TIME: 10 minutes

MAKES: about 2 cups or 2 servings

1 navel orange
½ cup plain low-fat yogurt
⅔ cup frozen blueberries
½ cup chopped apple
3 ice cubes
1 to 2 tablespoons honey
1 to 2 tablespoons ground flaxseed (see Tip)
Granola, such as Heart-Smart Granola, for garnish

1. From orange, grate ½ teaspoon peel. Remove remaining peel and white pith from orange and discard. Section orange.

2. In blender, combine orange peel, orange sections, yogurt, blueberries, apple, ice, honey, and flaxseed and blend until mixture is smooth. Pour into tall glasses. Sprinkle with granola.

EACH SERVING: 210 calories, 6g protein, 42g carbohydrate, 4g total fat (1g saturated), 4mg cholesterol, 53mg sodium

TIP

To release their heart-healthy nutrients, flaxseeds must be ground before you consume them. You can buy preground seeds, but for optimum freshness, it’s best to get them whole and grind them yourself. Use a powerful blender (such as a Vitamix) or a nut or coffee grinder.

Pomegranate-Berry Smoothie

What a delicious and healthful way to start the day! Berries and pomegranates are loaded with heart-healthy antioxidants. If you prefer, substitute nondairy yogurt.

TOTAL TIME: 5 minutes

MAKES: about 2 cups or 1 serving

½ cup chilled pomegranate juice
½ cup vanilla low-fat yogurt
1 cup frozen mixed berries

In blender, combine juice, yogurt, and berries, and blend until mixture is smooth. Pour into tall glass and serve.

EACH SERVING: About 250 calories, 6g protein, 52g carbohydrate, 2g total fat (1g saturated), 5g fiber, 8mg cholesterol, 110mg sodium

HEART-SMART INGREDIENT: POMEGRANATES

Toast your ticker with a glass of pomegranate juice. In addition to being delicious, the flavonoid- and polyphenol-rich beverage may make your blood vessels healthier, which can mean lower blood pressure. In an Iranian study, drinking five ounces of the juice daily (about 85 calories) helped a group of adults with hypertension significantly lower their numbers—by about 6.4 points systolic (the upper number) and 3.6 points diastolic (the lower one)—in just two weeks.

Steel-Cut Oatmeal

If you haven’t tried steel-cut oats, you’re in for a deliciously chewy, full-flavored treat. The fruit and nut topping options keep things interesting, and the fiber helps you feel full throughout your morning activities.

ACTIVE TIME: 5 minutes

TOTAL TIME: 30 minutes

MAKES: 4 servings

3 cups water
1 cup steel-cut oats
Pinch salt

In medium saucepan, combine water, oats, and salt. Bring to boiling over high heat. Reduce heat and cover. Simmer until water is absorbed and oats are tender but still chewy, 20 to 25 minutes, stirring occasionally.

EACH SERVING: About 75 calories, 3g protein, 14g carbohydrate, 1g total fat (0g saturated), 2g fiber, 0mg cholesterol, 35mg sodium

BLUEBERRY-ALMOND OATMEAL: In small bowl, mix ¼ cup fresh blueberries, 1 tablespoon chopped toasted almonds, and 1 teaspoon honey. Divide topping among servings of oatmeal.

EACH SERVING: About 95 calories, 3g protein, 17g carbohydrate, 2g total fat (0g saturated), 2g fiber, 0mg cholesterol, 35mg sodium

CRANBERRY-WALNUT OATMEAL: In small bowl, mix ¼ cup dried cranberries, ¼ cup chopped walnuts, and 4 teaspoons maple syrup. Divide topping among servings of oatmeal.

EACH SERVING: About 165 calories, 4g protein, 25g carbohydrate, 6g total fat (1g saturated), 3g fiber, 0mg cholesterol, 36mg sodium

APPLE-CINNAMON OATMEAL: Melt 1 tablespoon margarine or butter in medium skillet over medium-high heat. Add 2 peeled, cored, and diced apples. Reduce heat to medium; cook apples until tender, about 8 minutes, stirring occasionally. Stir in ¼ teaspoon ground cinnamon. Divide apples among servings of oatmeal and sprinkle each bowl with 1 tablespoon brown sugar.

EACH SERVING: About 190 calories, 3g protein, 37g carbohydrate, 4g total fat (2g saturated), 3g fiber, 8mg cholesterol, 59mg sodium

Heart-Smart Granola

We baked oats, almonds, quinoa, wheat germ, and sesame seeds with apple juice instead of oil and butter. It’s still got all that crunchy granola goodness but with just a fraction of the fat.

ACTIVE TIME: 10 minutes

TOTAL TIME: 45 minutes

MAKES: about 6 cups or 24 servings

4 cups old-fashioned oats, uncooked
½ cup honey
½ cup apple juice
1 ½ teaspoons vanilla extract
¾ teaspoon ground cinnamon
½ cup natural almonds
½ cup quinoa
¼ cup toasted wheat germ
2 tablespoons sesame seeds
½ cup dried apricots, cut into ¼-inch dice
½ cup dark seedless raisins

1. Preheat oven to 350°F. Place oats in two 15½” by 10 ½” jelly-roll pans. Bake until lightly toasted, about 15 minutes, stirring twice.

2. In large bowl, with wire whisk, mix honey, apple juice, vanilla, and cinnamon until blended. Add toasted oats, almonds, quinoa, wheat germ, and sesame seeds; stir well to coat. Spread oat mixture evenly in same two jelly-roll pans; bake until golden brown, 20 to 25 minutes, stirring frequently. Cool in pans on wire rack.

3. When cool, transfer granola to large bowl and stir in apricots and raisins. Store in airtight container up to 1 month.

EACH SERVING: About 175 calories, 6g protein, 32g carbohydrate, 4g total fat (1g saturated), 4g fiber, 0mg cholesterol, 5mg sodium

Granola-Yogurt Parfait

A healthy breakfast doesn’t get any easier (or more delicious) than this. Substitute any berry that you like and use nondairy yogurt, if you prefer.

TOTAL TIME: 5 minutes

MAKES: 1 serving

½ cup fresh or partially thawed frozen raspberries
¾ cup vanilla low-fat yogurt
2 tablespoons Heart-Smart Granola (see previous recipe)

Into parfait glass or wineglass, spoon some of the raspberries, yogurt, and granola. Repeat layering until all ingredients are used.

EACH SERVING: About 255 calories, 10g protein, 47g carbohydrate, 3g total fat (2g saturated), 5g fiber, 12mg cholesterol, 160mg sodium

HEART-SMART INGREDIENT: CINNAMON

Cinnamon may have benefits beyond jazzing up your favorite hot cereal. A new scientific review found that regular users of the aromatic spice experienced declines in total and LDL cholesterol and triglycerides, along with a slight boost in HDL levels. The daily “dose”? As little as a small sprinkling (less than ⅛ teaspoon) could be enough for some people; for others, it takes up to 2 ½ teaspoons. For the higher amounts, you may want to reach for a supplement, not the spice jar.

Whole-Grain Blueberry Muffins

Deliciously dense, these muffins are made with a combination of regular all-purpose flour, whole-wheat flour, and old-fashioned oats for an optimum blend of taste and health.

ACTIVE TIME: 20 minutes

TOTAL TIME: 40 minutes

MAKES: 12 muffins

1 cup old-fashioned oats, uncooked
1 cup whole-wheat flour
½ cup all-purpose flour
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
¼ cup plus 1 tablespoon packed brown sugar
1 cup low-fat buttermilk
¼ cup fresh orange juice
2 tablespoons canola oil
1 large egg
1 teaspoon vanilla extract
2 cups fresh blueberries
¼ cup natural almonds, chopped

1. Preheat oven to 400°F. Line 12-cup standard muffin pan with paper liners.

2. Grind oats in blender. In bowl, whisk together oats, both flours, baking powder and soda, salt, and ¼ cup sugar. In small bowl, whisk together buttermilk, juice, oil, egg, and vanilla. Stir into flour mixture; fold in blueberries.

3. Combine almonds and remaining 1 tablespoon sugar. Spoon batter into pan; sprinkle with almond sugar. Bake 22 minutes or until toothpick inserted in center of muffin comes out clean. Cool in pan on wire rack 5 minutes. Remove from pan; cool completely.

EACH SERVING: About 170 calories, 5g protein, 28g carbohydrate, 5g total fat (1g saturated), 3g fiber, 16mg cholesterol, 270mg sodium

HEART-SMART INGREDIENT: OATS

This pantry staple contains a type of fiber, beta-glucan, that studies have shown to be effective in reducing cholesterol levels. Oats are also a good source of thiamin and protein, and their regular inclusion in a diet can help regulate blood sugar. Rolled or old-fashioned oats are whole oats that have been toasted, hulled, steamed, and flattened with rollers. Steel-cut oats are the whole-grain oat kernels, with only the edible outer chaff removed, cut into pieces. They are chewy with a wonderful nutty-sweet flavor.

Healthy Makeover Morning Glory Muffins

We took the ultimate breakfast muffin and reduced the calories and fat. With a tweak here and there, each lightened-up muffin has 75 fewer calories, 5.5 grams less fat, and half the cholesterol of the original!

ACTIVE TIME: 20 minutes

TOTAL TIME: 45 minutes

MAKES: 12 muffins

1¼ cups all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
1 cup old-fashioned or quick-cooking oats, uncooked
⅓ cup fat-free milk
⅔ cup applesauce, unsweetened
¼ cup packed brown sugar
¼ cup light (mild) molasses
2 tablespoons canola oil
1 large egg
1½ cups shredded carrots (about 3)
½ cup prunes, chopped

1. Preheat oven to 400°F. Grease 12 standard muffin-pan cups or line cups with fluted paper liners.

2. In large bowl, whisk together flour, baking powder, baking soda, salt, and cinnamon; stir in oats.

3. In medium bowl, with fork, mix milk, applesauce, brown sugar, molasses, oil, and egg until blended; stir in carrots and prunes. Add applesauce mixture to flour mixture; stir just until flour is moistened (batter will be lumpy).

4. Spoon batter into prepared muffin cups (cups will be full). Bake 23 to 25 minutes or until toothpick inserted in center of muffin comes out clean. Immediately remove muffins from pan. Serve warm, or cool on wire rack to serve later.

EACH SERVING: About 165 calories, 3g protein, 32g carbohydrate, 3g total fat, 2g fiber, 18mg cholesterol, 200mg sodium

Healthy Makeover Banana Bread

Sweet, moist banana bread makes a delicious quick breakfast, snack, or dessert. We’ve swapped in white whole-wheat flour, egg whites, low-fat buttermilk, and vegetable oil to give the classic recipe a heart-smart boost.

ACTIVE TIME: 15 minutes

TOTAL TIME: 1 hour 15 minutes

MAKES: 12 servings

2 cups white whole-wheat flour
1½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
¼ teaspoon ground cinnamon
½ cup packed brown sugar
2 large egg whites
1 large egg
4 ripe bananas, mashed (1½ cups)
⅓ cup buttermilk
3 tablespoons vegetable oil

1. Preheat oven to 350°F. Lightly coat 9″ by 5″ loaf pan with nonstick baking spray.

2. In medium bowl, whisk flour, baking powder, baking soda, salt, and cinnamon.

3. In large bowl, with mixer on medium-high speed, beat sugar, egg whites, and egg until almost doubled in volume. On medium speed, beat in bananas, buttermilk, and oil until well combined. With rubber spatula, gently fold in flour mixture until just combined.

4. Pour batter into prepared pan, smoothing top. Bake 1 hour or until toothpick inserted in center comes out clean.

5. Let cool in pan on wire rack 10 minutes. Remove from pan and let cool completely on wire rack. Can be stored, tightly wrapped, at room temperature up to 3 days or in freezer up to 1 month.

EACH SERVING: About 170 calories, 4g protein, 31g carbohydrate, 4g total fat (1g saturated), 4g fiber, 16mg cholesterol, 220mg sodium

Seven-Minute Multigrain Cereal

Get a great-grains start to your day with a hot and tasty serving of three kinds of grains. If you like, serve it with your choice of regular or nondairy milk.

ACTIVE TIME: 2 minutes

TOTAL TIME: 7 minutes

MAKES: 1 serving

2 tablespoons quick-cooking barley
2 tablespoons bulgur
2 tablespoons old-fashioned oats, uncooked
⅔ cup water
2 tablespoons dark seedless raisins
Pinch ground cinnamon
1 tablespoon chopped walnuts or pecans

In microwave-safe 1-quart bowl, combine barley, bulgur, oats, and water. Microwave on High 2 minutes. Stir in raisins and cinnamon; microwave 3 minutes longer. Stir, then top with walnuts and serve.

EACH SERVING: About 265 calories, 8g protein, 50g carbohydrate, 6g total fat (1g saturated), 7g fiber, 0mg cholesterol, 5mg sodium

Tofu Scramble with Chopped Tomatoes and Chives

Serve this nondairy scramble with whole-grain toast or in a whole-wheat tortilla.

TOTAL TIME: 15 minutes

MAKES: 4 main-dish servings

1 package (14 to 16 ounces) firm tofu
3 tablespoons extra-virgin olive oil
1 large garlic clove, finely chopped
¼ cup snipped fresh chives
Pinch cayenne (ground red) pepper
½ teaspoon ground turmeric
1 large ripe tomato, seeded and chopped
½ teaspoon salt
1 tablespoon fresh lemon juice

1. Rinse tofu and press with clean towel to absorb excess water. Place in bowl and mash into small pieces with fork.

2. In nonstick 12-inch skillet, heat oil over medium until hot. Stir in garlic, chives, cayenne, and turmeric; cook 2 minutes, stirring.

3. Add mashed tofu, tomato, and salt; raise heat and simmer 5 minutes. Remove from heat and stir in lemon juice. Serve immediately.

EACH SERVING: About 190 calories, 9g protein, 5g carbohydrate, 15g total fat (2g saturated), 2g fiber, 0mg cholesterol, 297mg sodium

Kasha Varnishkes

This traditional Eastern European dish is Jewish comfort food at its best—and a delicious way to enjoy the heart-healthy benefits of buckwheat. It is made from kasha (the whole, hulled seeds of buckwheat) combined with bow-tie pasta, sautéed onion, and egg whites.

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

MAKES: 4 main-dish servings

2 cups mini farfalle (bow-tie) pasta
1 large egg white
1 cup kasha (roasted buckwheat groats)
1 can (14½ ounces) reduced-sodium chicken broth
2 teaspoons canola or vegetable oil
2 onions, chopped
½ teaspoon salt
1 tablespoon margarine or butter
¼ teaspoon ground black pepper

1. Cook pasta according to package directions until al dente; drain.

2. Meanwhile, in medium bowl, beat egg white lightly with fork. Add kasha and stir to evenly coat with egg white.

3. Heat large nonstick skillet over medium-high until hot. Add kasha and reduce heat to medium-low. Cook, stirring constantly, until kasha is toasted and grains separate, about 5 minutes. Transfer to bowl and set aside.

4. Pour broth into liquid measuring cup and add water to equal 2 cups. In medium saucepan, bring broth, kasha, and ¼ teaspoon salt to boiling. Reduce heat to low; cover and simmer until broth is absorbed, about 10 minutes.

5. Meanwhile, in large nonstick skillet over medium, heat oil until hot. Add onions and cook, stirring frequently, until golden brown, about 12 minutes. Add pasta, kasha, margarine, remaining ¼ teaspoon salt, and pepper; stir to combine. Heat through and serve.

EACH SERVING: About 435 calories, 15g protein, 78g carbohydrate, 7g total fat (3g saturated), 7g fiber, 7mg cholesterol, 368mg sodium

Potato Kugel

A traditional side dish on Passover, this comforting savory pudding makes a satisfying brunch dish any time of year. Pair it with a green salad like our flavorful Kale Salad with Glazed Onions and Cheddar.

ACTIVE TIME: 25 minutes

TOTAL TIME: 1 hour 25 minutes plus cooling

MAKES: 6 main-dish servings

4 tablespoons olive oil
1 large onion (12 ounces), finely chopped
3 large eggs
1 large egg white
¼ cup packed fresh flat-leaf parsley, finely chopped
1 teaspoon salt
¼ teaspoon ground black pepper
1 teaspoon fresh thyme leaves, chopped, plus additional sprigs for garnish
3 pounds all-purpose potatoes

1. Preheat oven to 400°F. Brush shallow 2-quart ceramic or glass baking dish with 1 tablespoon olive oil.

2. In 12-inch skillet, heat 1 tablespoon oil over medium until hot. Add onion and cook 9 minutes or until golden brown and tender, stirring occasionally. Meanwhile, in large bowl, whisk together eggs, egg white, parsley, salt, and pepper until eggs are blended.

3. Add thyme to skillet and cook 1 minute, stirring. Remove skillet from heat.

4. Working quickly, peel potatoes and grate in food processor with grating attachment or on large holes of box grater. Add grated potatoes directly to egg mixture to prevent shreds from turning gray. Add onions to mixture and stir until well blended. Transfer potato mixture to prepared dish and spread in even layer. Brush top of potatoes with remaining 2 tablespoons oil.

5. Bake 1 hour to 1 hour 10 minutes or until surface is browned and tip of small sharp knife pierces easily through potato mixture. Cool in pan 10 to 15 minutes. Garnish with thyme sprigs; serve warm. If making ahead, cool casserole completely, cover with foil, and refrigerate up to overnight. Reheat, covered, in 400°F oven 30 minutes or until warm.

EACH SERVING: About 280 calories, 8g protein, 37g carbohydrate, 12g total fat (3g saturated), 4g fiber, 106mg cholesterol, 440mg sodium

California Frittata

This frittata, accompanied by salsa, crisp jicama sticks, and corn tortillas, makes for a substantial meal that’s high in fiber and low in fat. An egg substitute may be used instead of eggs, if you prefer.

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour 5 minutes

MAKES: 4 main-dish servings

2 to 3 small potatoes (6½ ounces)
1 tablespoon olive oil
1½ cups thinly sliced onions
1 zucchini (6 ounces), thinly sliced
1 cup thinly sliced cremini mushrooms
2 ripe plum tomatoes (6½ ounces), each cored, halved, and thinly sliced
½ teaspoon kosher salt (optional)
½ teaspoon ground black pepper
1 cup shredded spinach or Swiss chard
1 tablespoon slivered fresh basil leaves (optional)
2 large eggs
3 large egg whites
½ jicama (8 ounces), peeled and cut into 2″ by ¼” matchstick strips
2 teaspoons fresh lime juice
3 tablespoons crumbled feta cheese (optional)
2 tablespoons chopped fresh flat-leaf parsley
¾ cup bottled salsa
4 (6-inch) corn tortillas

1. Preheat oven to 350°F. In saucepan, heat potatoes and enough water to cover to a boil over high. Reduce heat to low; cover and simmer until fork-tender, 15 to 20 minutes. Drain and cool. Cut into ¼-inch-thick slices.

2. In cast-iron skillet or another heavy oven-safe skillet, heat oil over medium. Add onions and cook until softened, about 5 minutes. Add potatoes, zucchini, mushrooms, and tomatoes and season with salt, if using, and pepper; cook, stirring gently, until zucchini begins to soften, 2 to 3 minutes. Add spinach and, if using, basil, and cook until spinach wilts, 1 to 2 minutes.

3. In bowl, with wire whisk or fork, mix eggs and egg whites. With spatula, stir vegetables while pouring eggs into skillet. Transfer skillet to oven and bake until eggs are set, 3 to 5 minutes.

4. While frittata bakes, sprinkle jicama sticks with lime juice; set aside.

5. When frittata is done, scatter feta cheese, if using, and parsley on top. Cut into 4 pieces and serve with salsa, tortillas, and jicama sticks.

EACH SERVING: About 265 calories (24 percent calories from fat), 11g protein, 38g carbohydrate, 7g total fat (1g saturated), 8g fiber, 106mg cholesterol, 140mg sodium

The Lean Green Breakfast Dream

The whole family will enjoy these veggie-packed egg-and-sausage scrambles, created by Kim Van Dunk, finalist in the Kid Friendly category of our second Cook Your Heart Out Contest. She sautés the vegetables—including plenty of greens—with a little crumbled chicken sausage before topping with beaten eggs and baking as individual servings in a muffin tin.

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

MAKES: 6 main-dish servings

2 tablespoons extra-virgin olive oil
2 cups finely chopped broccoli flowerets
1 cup finely chopped kale leaves
1 cup shredded carrot
1 shallot, finely minced
2 garlic cloves, finely grated
1 small onion, chopped
⅛ teaspoon garlic salt
⅛ teaspoon ground black pepper
4 ounces all-natural chicken sausage
1 cup finely chopped fresh spinach
8 extra-large eggs

1. Preheat oven to 350°F. Line 12-cup standard muffin pan with silicone or foil liners.

2. Meanwhile, heat oil in large skillet over medium. Add broccoli, kale, carrot, shallot, garlic, onion, garlic salt, and pepper. Remove sausage from its casing and crumble meat into pan in small chunks. Sauté over medium, stirring frequently, about 7 minutes, until sausage is browned and cooked through and vegetables have softened. Turn off heat. Stir in spinach and allow to wilt 2 minutes.

3. In large mixing bowl, whisk eggs until well combined and frothy. Transfer eggs to measuring cup with pouring spout.

4. Spray bottom and sides of muffin liners with nonstick cooking spray. Fill each liner two-thirds full with sautéed vegetable-and-sausage mixture. Pour enough of beaten eggs into each liner to just cover vegetables mixture. Bake 12 to 15 minutes, until center is firm to the touch. Serve immediately.

EACH SERVING: About 205 calories, 14g protein, 6g carbohydrate, 13g total fat (3g saturated), 2g fiber, 292mg cholesterol, 250mg sodium

Healthy Makeover Spinach Quiche

Quiche, a French bistro classic, is a perfect one-dish meal, but it can leave you feeling less than svelte. By replacing white flour with whole wheat, and using nonfat milk instead of cream, we’ve bidden adieu to 25 grams of fat, reduced the calories by half, and quadrupled the fiber. Bon appétit!

ACTIVE TIME: 35 minutes

TOTAL TIME: 1 hour 20 minutes

MAKES: 6 main-dish servings

¾ cup all-purpose flour
½ cup whole-wheat flour
⅜ teaspoon salt
4 tablespoons cold margarine, cut up
¼ cup buttermilk
3 large egg whites
1 (6- to 8-ounce) leek, white and light green parts only, cut into thin half-moons
½ teaspoon chopped fresh thyme leaves
6 ounces baby spinach (about 6 cups)
2 large eggs
1½ cups nonfat milk (0%)
1 teaspoon Dijon mustard
¼ teaspoon ground black pepper
1 ounce goat cheese, softened

1. In food processor, pulse both flours and ¼ teaspoon salt until combined. Add margarine; pulse until coarse crumbs form. Add buttermilk; pulse just until blended. If dough does not stay together when pinched, add ice water, 1 tablespoon at a time, pulsing after each addition, just until dough holds together. Shape into disk. Wrap in plastic; refrigerate 20 minutes or overnight. (If chilled overnight, let stand 30 minutes at room temperature before rolling.)

2. Preheat oven to 400°F. Spray 9-inch glass pie plate with cooking spray. On lightly floured surface, with floured rolling pin, roll dough into 12-inch round; place in pie plate. Gently press against bottom and up side without stretching; trim edge. Prick holes in crust with fork. Line with foil; fill with pie weights or dried beans. Bake 15 minutes or until beginning to set. Remove 1 tablespoon egg white from rest of whites; set remainder aside. Remove foil with weights; brush bottom of crust with 1 tablespoon egg white. Bake 5 to 6 minutes or until golden brown and dry to the touch. Cool completely on wire rack.

3. Meanwhile, coat 12-inch skillet with cooking spray; heat on medium. Add leek, thyme, and remaining ⅛ teaspoon salt. Cook 3 to 4 minutes or until soft, stirring occasionally. Add spinach; cook 5 minutes or until mixture is very soft and dry, stirring frequently. Let cool.

4. In large bowl, whisk whole eggs, milk, and remaining egg whites. Stir in mustard, leek mixture, and pepper. Spread bottom of crust with goat cheese; place pie plate in jelly-roll pan. With strips of foil, cover crust edges to prevent overbrowning. Pour egg mixture into crust; bake 32 to 35 minutes or until knife inserted in center comes out clean. Cool on wire rack 15 minutes to serve.

EACH SERVING: About 255 calories, 11g protein, 28g carbohydrate, 11g total fat (2g saturated), 3g fiber, 66mg cholesterol, 386mg sodium

NUTRITIONAL NOTE: THE BENEFITS OF EGGS

Eggs got a bum rap for years. Yes, the yolk of an egg does contain cholesterol, but as hundreds of studies can attest, if eaten in moderation, eggs won’t raise a person’s overall cholesterol level. And eggs have so much to offer nutritionally. A single egg is a good source of selenium, which provides antioxidant protection; iodine, vital to thyroid function; energy-producing vitamin Bc; and protein. But if you want to keep the cholesterol and saturated fat in check, you can use a combination of whole eggs and egg whites, as in the Healthy Makeover Spinach Quiche and California Frittata.

Crustless Tomato and Ricotta Pie

Serve this delicious cross between a frittata and a quiche for brunch or dinner.

ACTIVE TIME: 20 minutes

TOTAL TIME: 55 minutes

MAKES: 6 main-dish servings

1 container (15 ounces) part-skim ricotta cheese
3 large eggs plus 2 egg whites
¼ cup freshly grated Pecorino-Romano cheese
½ teaspoon salt
⅛ teaspoon coarsely ground black pepper
¼ cup low-fat milk (1%)
1 tablespoon cornstarch
½ cup loosely packed fresh basil leaves, chopped
½ cup loosely packed fresh mint leaves, chopped
1 pound ripe tomatoes (about 3 medium), thinly sliced

1. Preheat oven to 375°F. In large bowl, whisk ricotta, eggs, Romano, salt, and pepper.

2. In measuring cup, stir milk and cornstarch until smooth; whisk into cheese mixture. Stir in basil and mint.

3. Pour mixture into nonstick 10-inch skillet with oven-safe handle. Arrange tomatoes on top, overlapping slices if necessary. Bake pie 35 to 40 minutes or until lightly browned on top, set around edge, and puffed at center. Let stand 5 minutes before serving.

EACH SERVING: About 190 calories, 15g protein, 10g carbohydrate, 10g total fat (5g saturated), 2g fiber, 165mg cholesterol, 380mg sodium

Puffy Apple Pancake

When you want pancakes, these skillet-browned apples topped with a light batter and then baked are a great low-cal, low-fat option. For the puffiest pancake, choose a cast-iron skillet.

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

MAKES: 6 main-dish servings

2 tablespoons margarine or butter
½ cup plus 2 tablespoons sugar
¼ cup water
2 pounds Granny Smith or Newtown Pippin apples (about 6 medium), each peeled, cored, and cut into 8 wedges
3 large eggs
¾ cup milk
¾ cup all-purpose flour
¼ teaspoon salt

1. Preheat oven to 425°F. In 12-inch skillet with oven-safe handle, heat margarine, ½ cup sugar, and water to boiling over medium-high. Add apple wedges; cook about 15 minutes, stirring occasionally, until apples are golden and sugar mixture begins to caramelize.

2. Meanwhile, in blender at medium speed or in food processor with knife blade attached, blend eggs, milk, flour, salt, and remaining 2 tablespoons sugar to make smooth batter.

3. When apple mixture in skillet is golden and lightly caramelized, pour batter over apples. Place skillet in oven; bake pancake 15 minutes or until puffed and golden. Serve immediately.

EACH SERVING: About 300 calories, 6g protein, 54g carbohydrate, 8g total fat (1g saturated), 2g fiber, 121mg cholesterol, 181mg sodium

Buttermilk Pancakes with Oatmeal and Pecans

Who doesn’t love fluffy hot pancakes with warm maple syrup? To make this down-home fave healthier, we added oats to the batter and cooked the pancakes in a nonstick skillet brushed with oil.

TOTAL TIME: 25 minutes

MAKES: 8 main-dish servings

¾ cup pecans (3 ounces)
2 cups low-fat buttermilk
1½ cups quick-cooking oats, uncooked
½ cup all-purpose flour
1 teaspoon baking soda
½ teaspoon salt
2 large eggs
2 tablespoons confectioners’ sugar
1 to 2 tablespoons vegetable oil
1 cup maple or maple-flavor syrup
¼ teaspoon ground cinnamon, or to taste
Fresh fruit for garnish (optional)

1. In nonstick 12-inch skillet over medium-heat, toast pecans until golden brown. Cool slightly; coarsely chop.

2. In large bowl, combine buttermilk, oats, flour, baking soda, salt, eggs, and 1 tablespoon confectioners’ sugar, and stir just until flour is moistened; stir in toasted pecans.

3. Place same skillet over medium until hot; brush lightly with oil. Pour batter by ¼ cups into hot skillet, making 2 or 3 pancakes per batch. Cook until bubbles form on top of pancakes and then burst; edges will look dry. With wide spatula, flip pancakes and cook until undersides are golden. Transfer to platter in low oven to keep warm. Repeat until all batter is used, brushing skillet with more oil as necessary.

4. In small saucepan over medium, heat maple syrup until very warm. In cup, mix cinnamon with remaining 1 tablespoon confectioners’ sugar. Sprinkle pancakes with cinnamon-sugar and serve with warm maple syrup and fresh fruit, if desired.

EACH SERVING (2 PANCAKES): About 330 calories, 8g protein, 50g carbohydrate, 13g total fat (2g saturated), 3g fiber, 56mg cholesterol, 388mg sodium

Buckwheat Pancakes

Buckwheat flour adds a wonderful nutty flavor to these buttermilk pancakes. The miniature blini variation, topped with smoked salmon, fresh dill, and a dollop of sour cream, makes elegant appetizers.

TOTAL TIME: 30 minutes

MAKES: 7 main-dish servings

½ cup all-purpose flour
½ cup buckwheat flour (see Tip)
1 tablespoon sugar
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
1¼ cups low-fat buttermilk
3 tablespoons butter, melted and cooled
1 large egg, lightly beaten
Vegetable oil for brushing pan

1. In large bowl, combine both flours, sugar, baking powder and soda, and salt. Add buttermilk, melted butter, and egg; stir just until flour is moistened.

2. Heat griddle or 12-inch skillet over medium-low until drop of water sizzles when sprinkled on hot surface; brush lightly with oil. Pour batter by scant ¼ cups onto hot griddle, making 2 or 3 pancakes per batch. Cook until tops are bubbly and edges look dry, 2 to 3 minutes. With wide spatula, flip pancakes and cook until undersides brown, 2 to 3 minutes longer. Transfer to platter in low oven to keep warm.

3. Repeat with remaining batter, brushing griddle with more oil as necessary.

EACH SERVING (2 PANCAKES): About 150 calories, 4g protein, 16g carbohydrate, 8g total fat (4g saturated), 2g fiber, 46mg cholesterol, 420mg sodium

BUCKWHEAT BLINI: Cut 4 ounces smoked salmon into 1-inch pieces; set aside. Prepare Buckwheat Pancakes as directed but use only 1 teaspoon sugar and drop batter by tablespoonfuls onto hot griddle. To serve, arrange 1 piece salmon on top of each blini and top each with ½ teaspoon sour cream (swap in reduced-fat sour cream, if you prefer) and 1 sprig dill. Makes 30 blinis.

EACH BLINI: About 45 calories, 2g protein, 3g carbohydrate, 2g total fat (1g saturated), 0g fiber, 12mg cholesterol, 132mg sodium

TIP

It’s best to store buckwheat flour in the refrigerator to keep it from going rancid.