As Receitas Da Cura Alcalina

8 Delicious Heart-Healthy Breakfasts
Start your day off right with a heart-healthy morning meals - A head start for your
heart
Health trends come and go, but there's one piece of advice that's managed to stand the test of time: Eat breakfast! Countless
studies show that partaking in a morning meal can help you lose weight, but if that's not enough to entice you to flip a pancake,
at least do it for your heart. “Adults who regularly miss breakfast tend to have higher cholesterol, elevated insulin levels, and
larger waist circumferences—all risk factors for heart disease,” says cardiologist Arthur Agatston, MD, Prevention advisor and
author of The South Beach Diet books. But not just any morning meal will do. “The best breakfast consists of some lean protein
and fiber, which stabilize your blood sugar and keep you feeling satisfied until at least midmorning, when you should enjoy your
first healthy snack of the day,” Dr. Agatston says (consider these surprisingly healthy snack options).
• Low Fat Frittata with Smoked Salmon and Scallions

Fatty cold-water fish like salmon are rich in heart-healthy
omega-3 fatty acids, as well as selenium, an antioxidant
shown to help protect your heart. (See if you should buy
wild salmon or farmed with our Health Food Face-Off.)
Serve this frittata with some multigrain toast to up the fiber
factor. SERVINGS: 6
2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmed and coarsely
chopped
6 egg whites
4 whole eggs
½ tsp dried tarragon or 1½ tsp fresh, minced
¼ c cold water
2 ounces thinly sliced smoked salmon, cut into ½" wide pieces
½ c chopped fresh basil, arugula, or spinach (garnish)
1. PREHEAT oven to 350°F.
2. HEAT heavy 8" ovenproof sauté pan over medium heat 1 minute. Mist bottom of pan with cooking
spray. Add oil and heat 20 seconds.
3. ADD scallions and sauté, stirring periodically with spatula, until soft, about 30 seconds.
4. WHISK egg whites, eggs, tarragon, water, and salt and black pepper to taste in a medium bowl.
5. POUR mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.
6. TRANSFER to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.
7. REMOVE using spatula, make sure that none of frittata is stuck to pan. Gently slide frittata onto warm
serving platter. Garnish with fresh basil, if desired.
NUTRITION (per serving) 96 cal, 10 g pro, 2 g carb, 0.4 g fiber, 5.4 g fat, 1.3 g sat fat, 373 mg sodium
• Almond-Blueberry Oatmeal
Whole grains like oats (the plain, non-processed kind) help prevent
artery-clogging atherosclerosis by interfering with cholesterol
absorption, says Dr. Agatston. Here, creamy oatmeal is topped by
blueberries, which are packed with cholesterol-lowering pectin and
disease-fighting antioxidants.
SERVINGS: 1
¼ c steel-cut oats 1 Tbsp almonds
¼ c fat-free milk 1/3 c fresh or frozen blueberries
1 c water 1 tsp ground flaxseed
1. BOIL 1 cup of water over high heat.
2. ADD ¼ cup of steel-cut oats.
3. COOK, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more
minutes, stirring constantly.
4. ADD ¼ cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries,
and a teaspoon of ground flaxseed. Mix and serve.
NUTRITION (per serving) 178 cal, 10 g pro, 26 g carb, 5 g fiber, 5.8 g fat, 0.5 g sat fat, 40 mg sodium
• Cocoa-Espresso Waffles
Chocolate and coffee, while some of our biggest vices, are also
great for our health in moderation, says Dr. Agatston. They both
contain key antioxidants and polyphenols that reduce the risk of
type 2 diabetes while improving blood flow. The olive oil in these
waffles adds a healthy dose of monounsaturated fat.
SERVINGS: 5
1½ c whole grain pastry flour 2 tsp espresso powder
½ c unsweetened cocoa powder 3 Tbsp light olive oil
2 tsp baking powder 3 egg whites
¼ tsp baking soda 1/8 Tbsp salt
1 c 1% milk 2 Tbsp dark chocolate chips (optional)
½ c packed brown sugar Maple syrup
1. WHISK together the flour, cocoa powder, baking powder, and baking soda in a large bowl until
combined.
2. MAKE a well in the center of the flour mixture and add the milk, sugar, espresso powder, and oil.
Whisk the ingredients together until blended.
3. PREHEAT a waffle iron for 4 minutes, or according to the manufacturer's instructions. (A drop of water
should sizzle and bounce when dropped on the iron.)
4. BEAT the egg whites and salt with an electric mixer at high speed just until they form soft peaks.
5. FOLD the whites into the chocolate batter in 3 additions, folding in the chocolate chips with the last
addition of whites. Fold just until the mixture is combined.
6. COAT the heated waffle grids with cooking spray right before using. Add enough batter to almost cover
the waffle grids (3/4 cup) and cook for 3 to 4 minutes. Repeat with the remaining batter. (To keep warm,
place a single layer of waffles on a foil-lined baking sheet in a preheated 250°F oven.)
7. SERVE with maple syrup. NUTRITION (per serving) 306 cal, 9 g pro, 50 g carb, 6 g fiber, 10.5 g fat,
2.2 g sat fat, 346 mg sodium
• Good Morning Muffins
The raisins in this recipe offer up valuable potassium, which helps control blood
pressure, while the walnuts add crunch and heart-healthy monounsaturated fat, Dr.
Agatston says.
SERVINGS: 12
1/3 c sugar ½ c unbleached all-purpose flour
2 lg eggs ½ c whole wheat flour
¼ c vegetable oil ¼ c quick-cooking oats
1 lg carrot, grated 1½ tsp baking soda
1 sm granny smith apple, unpeeled, grated ½ tsp ground cinnamon
½ c golden raisins ¼ tsp ground nutmeg
½ c pitted prunes, finely chopped ¼ tsp salt
1/3 c walnuts, chopped
1. PREHEAT oven to 350°F. Line a 12-cup muffin pan with paper liners or coat with cooking spray.
2. COMBINE the sugar, eggs, oil, carrot, apple, raisins, prunes, and walnuts in a medium bowl.
3. WHISK together the all-purpose flour, whole wheat flour, oats, baking soda, cinnamon, nutmeg, and
salt in a large bowl.
4. STIR in the carrot mixture just until blended. Divide the batter among the muffin cups.
5. BAKE for 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Let cool
for 5 minutes in the pan on a rack before removing. NUTRITION (per serving) 187 cal, 3 g pro, 27 g
carb, 3 g fiber, 7.6 g fat, 1.1 g sat fat, 227 mg sodium
• Light Almond Bread
Almonds are a great source of heart-healthy omega-3 fatty acids.
“When substituted for saturated fat in the diet, nuts can help lower
bad (LDL) cholesterol without affecting levels of good (HDL)
cholesterol,” says Dr. Agatston. The chia and flaxseeds help fight
plaque buildup.
SERVINGS: 16
2½ c almond flour 3 eggs, separated
1 tsp baking soda 1 c yogurt
¼ tsp sea salt 1 Tbsp honey
1 Tbsp ground chia seed or flaxseeds
1. PREHEAT the oven to 300°F. Grease and flour (using almond flour) a loaf pan.
2. COMBINE the flour, baking soda, sea salt, and chia seeds in a small bowl. Set aside.
3. WHISK the egg yolks, yogurt, and honey until light and fluffy in a small bowl. Stir in the flour mixture.
4. BEAT the egg whites until stiff peaks form in a small bowl. Fold the egg whites into the batter. Pour into
the loaf pan.
5. BAKE for 45 to 50 minutes, or until a toothpick inserted in the center comes out clean. NUTRITION
(per serving) 129 cal, 6 g pro, 6 g carb, 2 g fiber, 10.2 g fat, 1.2 g sat fat, 179 mg sodium
• Tex-Mex Breakfast Sandwich
Avocados are positively packed with heart-healthy (and belly-
flattening) monounsaturated fats. And when it comes to your
cholesterol, those fats are doubly effective: In a Canadian Medical
Association Journal study, participants who ate an avocado-rich diet
decreased their bad LDL cholesterol by 22% while upping their good
HDL cholesterol by 11%.
SERVINGS: 1
2 lg egg whites 2 Tbsp reduced-fat shredded sharp cheddar cheese
1 multigrain english muffin, toasted 4 tsp jarred chunky salsa
2 slices avocado, about ½ ounce
1. COAT a small nonstick skillet with cooking spray and heat over medium-high heat.
2. STIR in the egg substitute and cheese and cook 2 minutes per side.
3. PLACE the eggs on the bottom half of the English muffin.
4. TOP with the avocado slices and salsa, then replace the top of the muffin.
NUTRITION (per serving) 276 cal, 16g pro, 35 g carb, 5 g fiber, 8.7 g fat, 2.7 g sat fat, 557 mg sodium
• Very Berry Parfait
“There is mounting evidence that something in dairy foods, perhaps the
calcium, not only strengthens bones but also protects the heart and
reduces high blood pressure,” says Dr. Agatston. Choose low-fat varieties
to minimize saturated fat intake. Bonus: You’ll get a healthy antioxidant
boost from the dark chocolate and blueberries in this recipe.
SERVINGS: 4
3/4 c low fat cottage cheese ¼ tsp vanilla extract
3 Tbsp confectioners' sugar 4 c blueberries, divided
2 tsp granulated sugar 4 tsp dark chocolate morsels, divided
1. COMBINE the cottage cheese, sugars, and vanilla extract in a blender and blend on high until the
mixture is smooth and creamy.
2. SPOON ½ cup of the berries into the bottom of each of 4 parfait glasses. Spoon 2 heaping tablespoons
of the cheese mixture on top of the berries. Add another layer of ½ cup berries.
3. TOP with 1 heaping tablespoon of the cheese mixture and 1 teaspoon of the chocolate morsels on top of
each parfait. NUTRITION (per serving) 168 cal, 6 g pro, 34 g carb, 4 g fiber, 2.4 g fat, 1.3 g sat fat, 159
mg sodium
• Baked Apple Oatmeal
An apple a day can help keep the cardiologist away by lowering
your LDL by up to 40%, according to a study published in the
Journal of Functional Foods. Get yours plus some warm comfort in
this easy baked oatmeal.
SERVINGS: 1
1 med cooking apple, cored and chopped ½ tsp cinnamon
½ c old-fashioned rolled oats Pinch of salt
2 Tbsp raisins 1 c water
1. PREHEAT the oven to 350°F.
2. COMBINE the apple, oats, raisins, cinnamon, salt, and water in a small baking dish and stir well.
3. BAKE, uncovered, stirring once or twice, for 15 to 20 minutes, or until the mixture becomes thick and
the apple pieces are fork-tender.
10 Egg-Based Recipes That Go Way Beyond
Breakfast
These egg-based dishes show off this perfect food's versatility and
ease. Get cracking!
The Editors of Prevention December 4, 2014
• Subscribe
1/10
Herb Stuffed Eggs
PREP TIME: 5 minutes / TOTAL TIME: 25 minutes / SERVINGS: 4
4 lg eggs
2½ Tbsp mayonnaise
1 Tbsp finely chopped fresh parsley
1 Tbsp finely chopped fresh chives
1 tsp Dijon mustard
⅛ teaspoon salt
⅛ teaspoon pepper
1. PUT eggs in small saucepan and cover with cold water. Bring just to a boil, cover, remove from heat,
and let stand 13 minutes. Place eggs in bowl of ice water, crack shells against side of bowl, and let stand
until cool.
2. PEEL eggs, halve lengthwise, and remove yolks. Put yolks, mayonnaise, parsley, chives, mustard, salt,
and pepper in small bowl. Mash with fork to combine. With small spatula, fill egg whites with yolk
mixture, mounding the tops.
NUTRITION (per serving; 2 halves) 136 cal, 6 g pro, 1 g carb, 0 g fiber, 12 g fat, 2.5 g sat fat, 220 mg
sodium
Recipe by Jean Kressy
MORE: 7 Things To Know Before You Buy Your Next Egg
Huevos Rancheros with Zucchini
2/10
Huevos Rancheros with Zucchini
1 Tbsp canola oil
1 med zucchini, chopped
8 oz sliced mushrooms
½ green bell pepper, chopped (½ c)
1 sm onion chopped (½ c)
1 can (14.5 oz) diced tomatoes
1 Tbsp tomato paste
½ teaspoon salt
⅛ teaspoon black pepper
1 tsp chili powder
¼ tsp cumin
4 lg eggs
½ c shredded sharp Cheddar (2 oz)
4 flour tortillas (7–8" diameter), warmed
1 Tbsp chopped cilantro
1. HEAT oil in large nonstick frying pan over medium-high heat. Add zucchini, mushrooms, bell pepper,
and onion. Cook, stirring occasionally, until lightly browned, about 5 minutes. Stir in tomatoes (with juice),
¼ cup water, tomato paste, chili powder, cumin, salt, and pepper. Cover and simmer until vegetables are
tender and sauce is slightly thickened, about 5 minutes.
2. BREAK 1 egg into a ramekin (to keep white and yolk intact) and carefully slip into vegetable mixture.
Repeat with remaining eggs. Cover and simmer until egg whites have fully set, turning white, and yolks
have firmed slightly, about 3 minutes. Sprinkle with cheese. Cover and cook until cheese melts, about 30
seconds.
3. PLACE tortillas on 4 plates. Top with eggs and vegetable mixture and sprinkle with cilantro.
NUTRITION (per serving) 376 cal, 17 g pro, 39 g carb, 4 g fiber, 17 g fat, 5.5 g sat fat, 956 mg sodium
Frisée with Roasted Mushrooms and Eggs
3/10
Frisée with Roasted Mushrooms and Eggs
½ lb mushrooms, trimmed and quartered
½ teaspoon salt, divided
3 Tbsp wine vinegar
4 lg eggs
3 Tbsp tomato juice
1 Tbsp extra virgin olive oil
¼ tsp Dijon mustard
½ teaspoon pepper
8 c mixed greens with frisée, torn into bite-size pieces (about 8 oz)
1. HEAT oven to 450°F. Coat shallow baking pan with cooking spray. Spread mushrooms in pan, sprinkle
with ¼ teaspoon salt, and lightly coat with cooking spray. Bake until just browned, about 10 minutes. Drain
any liquid from mushrooms.
2. FILL large frying pan two-thirds full with water. Add 1 tablespoon of the vinegar and bring to a simmer.
Break 1 egg into a ramekin (to keep white and yolk intact) and carefully slip egg into water. Repeat with
remaining eggs. Simmer 3 minutes for soft poached or 5 minutes for firmer yolks, spooning some of the
water over eggs occasionally. Remove eggs carefully with slotted spoon to paper towel to absorb any extra
moisture.
3. WHISK tomato juice, oil, mustard, pepper, ¼ teaspoon salt, and remaining 2 tablespoons vinegar in
large bowl. Add greens, mushrooms, and dressing and toss to coat. Arrange on 4 plates. Top each with an
egg and sprinkle with salt to taste.
NUTRITION (per serving) 127 cal, 9 g pro, 5 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 561 mg sodium
MORE: 10 Easy Egg Recipes Made With Just 5 Ingredients
Very Berry Clafouti
4/10
Very Berry Clafouti
1 pkg (12 oz) frozen mixed berries, thawed
1⅓ c 1% milk
3 lg eggs
½ c all-purpose flour
⅓ c granulated sugar
1 tsp vanilla extract
⅛ teaspoon salt
2 tsp confectioners’ sugar
1. HEAT oven to 375°F. Coat 10" or 9" deep-dish pie pan with cooking spray. Spread berries in pan.
2. COMBINE milk, eggs, flour, granulated sugar, vanilla extract, and salt in blender and blend until
smooth. Pour over fruit. Bake until golden brown, about 35 minutes. Cool on rack and serve warm or at
room temperature. Sift confectioners' sugar over top before serving.
NUTRITION (per serving) 169 cal, 6 g pro, 30 g carb, 2 g fiber, 3.5 g fat, 1 g sat fat, 108 mg sodium
4-Step Fontina Frittata
5/10 Kana Okada

4-Step Fontina Frittata
6 lg eggs
3 c summer squash saute
½ c grated fontina cheese
1 tsp olive oil
1. PREHEAT broiler. Position rack second from top.
2. BEAT eggs in large bowl. Fold in squash and cheese.
3. HEAT oil 2 to 3 minutes in medium nonstick, broiler safe skillet over medium heat, turning pan to coat.
Add egg mixture and cook 3 minutes to set bottom. Reduce heat to medium low and cook 3 to 5 minutes,
lifting edges occasionally and tilting pan so uncooked egg mixture flows to bottom.
4. BROIL 3 to 4 minutes or until frittata is browned and set. Serve warm or at room temperature.
MORE: The Easiest Frittata Recipe Ever
Florentine Omelet
6/10 Kurt Wilson

Florentine Omelet
2 c liquid egg substitute
1 tsp Italian seasoning
¼ tsp salt
8 oz mushrooms, sliced
1 onion, chopped
1 red bell pepper, chopped
1 clove garlic, minced
2 oz (1 packed c) spinach leaves, chopped
¾ c (3 oz) shredded low-fat mozzarella cheese
1. WHISK together the egg substitute, Italian seasoning, salt, and 3 tablespoons water in a medium bowl.
2. COAT a large nonstick skillet with nonstick spray. Set over medium-high heat. Add the mushrooms,
onion, bell pepper, and garlic. Cook, stirring often, for 4 to 5 minutes, or until the bell pepper starts to
soften. Add the spinach. Cook for 1 minute, or until the spinach wilts. Transfer to a small bowl and cover.
3. WIPE the skillet with a paper towel. Coat with nonstick spray. Set over medium heat. Pour in half of the
egg-substitute mixture. Cook for 2 minutes, or until the bottom begins to set. Using a spatula, lift the edges
to allow the uncooked mixture to flow to the bottom of the pan. Cook for 2 minutes, or until set. Sprinkle
with half of the reserved vegetable mixture and half of the mozzarella. Cover and cook for 2 minutes, or
until the cheese melts. Using a spatula, fold the egg mixture in half. Invert onto a serving plate.
4. COAT the skillet with nonstick spray. Repeat with the remaining egg-substitute mixture, vegetable
mixture, and mozzarella to cook another omelette. To serve, cut each omelette in half.
Ginger-Sweet Potato Cheesecake
7/10 Marcus Nilsson

Ginger-Sweet Potato Cheesecake
PREP TIME: 16 minutes / TOTAL TIME: 1 hour, 26 minutes / SERVINGS: 16
12 oz sweet potatoes, peeled and cut into 1" pieces
1 c dried apricots, chopped
15 gingersnap cookies
¾ c Fiber One cereal
2 Tbsp unsalted butter, melted
8 oz fat-free cream cheese, softened
8 oz Neufchatel cheese, softened
1 c plain nonfat yogurt
3 egg whites
⅔ c packed brown sugar
3 Tbsp finely chopped crystallized ginger
1 Tbsp whole wheat flour
2 tsp pumpkin pie spice
¼ tsp salt
1. PREHEAT the oven to 350°F. Coat a 9" springform pan with cooking spray.
2. COMBINE the potatoes in a large saucepan over high heat with enough cold water to cover by 2".
Bring to a boil; cook until the potatoes are tender, 12 to 15 minutes. Drain and mash; cool. Meanwhile,
bring 1 cup water to a boil in a small saucepan over high heat. Remove from the heat, add the apricots and
let stand for 10 minutes; drain.
3. COMBINE the cookies and cereal; process until finely ground in the bowl of a food processor. Transfer
to a bowl and add the butter; mix well.
4. PRESS firmly the mixture into the bottom and 1" up the sides of the prepared pan. Bake for 10 minutes;
cool on a wire rack. Reduce the oven temperature to 325°F.
5. PLACE the mashed sweet potatoes, cream cheese, and Neufchatel cheese and beat on high speed until
smooth in the bowl of an electric mixer, about 1 to 2 minutes. Add the yogurt, egg whites, sugar, ginger,
flour, pumpkin pie spice, vanilla extract, and salt and beat well.
6. SPRINKLE the apricots over the bottom of the prepared crust. Pour the potato mixture over the
apricots. Bake until the cheesecake is almost set, about 42 to 45 minutes. Turn the oven off and let stand
for 1 hour. Remove from the oven and allow to cool to room temperature.
7. COVER with plastic wrap and chill for at least 3 hours before serving.
MORE: 7 Desserts So Delicious You'd Never Know They're Packed With Veggies
Sweet Lemon-Ricotta Brunch Blintzes
8/10 Kana Okada

Sweet Lemon-Ricotta Brunch Blintzes
BLINTZ BATTER:
¾ c white whole wheat flour
2 Tbsp ground flaxseed
Pinch of salt
2 omega-3-enriched eggs
1 c fat-free milk
1 Tbsp canola oil
BLINTZ FILLING:
1 c part-skim ricotta cheese
2 Tbsp confectioners' sugar + extra for garnish
¼ tsp lemon extract
1 c fresh or frozen and thawed raspberries
BLINTZES:
1. COMBINE the flour, flaxseed, and salt in a mixing bowl. Stir to mix. Beat the eggs with a fork or whisk
until very well blended, in another mixing bowl. Add 1 cup of the milk, the oil, and vanilla. Whisk to mix.
Add gradually to the dry ingredients, whisking constantly, to create a smooth batter. Allow to sit for 5
mintues.
2. STIR the batter gently and let it run off of a spoon. It should be thinner than cake batter. Add 1
tablespoon more milk at a time until desired consistency is reached.
3. HEAT a crepe pan or 8" nonstick skillet over medium-high heat. Pick up the pan with a mitt, and
holding it away from the heat, coat the pan lightly with cooking spray. Return to medium-high heat. Ladle
a scant ¼ cup of batter into the pan. Swirl the pan quickly and evenly to cover the bottom with batter. Cook
for 1 to 2 minutes, adjusting the heat higher or lower as needed, or until the bottom is browned. Flip and
cook for about 1 to 2 minutes, or until cooked through. Reduce the heat if the bottoms are browning too
fast. Transfer to a tray. Off the heat, coat the pan with cooking spray. Return to the heat and cook another
blintz. Continue until all the blintzes are cooked.
BLINTZ FILLING AND ASSEMBLY:
1. REHEAT the oven to 350°F. Coat a 13" x 9" baking dish with cooking spray.
2. COMBINE the ricotta, sugar, and lemon extract in a bowl meanwhile. Set aside.
3. LAY the blintzes on a work surface. Dollop some of the ricotta mixture in the center of each blintz. One
at a time, fold 2 opposite sides of a blintz over the cheese to meet in the middle. Fold the opposite sides to
the middle to make a bundle. Place seam side down in the baking dish. Continue until all the bundles are
shaped. Cover the pan tightly with aluminum foil.
4. BAKE for 25 to 30 minutes, or until heated through. Serve warm, garnished with raspberries and dusted
with confectioners' sugar.
Tomato and Egg Stacks
9/10 Philip Ficks

Tomato and Egg Stacks
3 tsp olive oil

1 lg yellow onion, thinly sliced
2 tsp chopped fresh thyme
1 lg beefsteak tomato, sliced into 4 rounds
3 oz shredded smoked mozzarella
4 slices reduced-sodium ham (about 4 oz), sliced into strips
4 lg eggs
1. HEAT oven to 400°F. Heat 2 tsp of the oil in medium nonstick skillet over medium-high heat. Add
onion, thyme, and ½ tsp kosher salt. Cook, stirring, until onion is soft, about 6 minutes. Reduce heat to low
and continue to cook, stirring occasionally, until onion is golden brown, about 20 minutes. Transfer onion
to bowl.
2. COAT lightly sheet pan with cooking spray. Arrange tomato slices in even layer and top with cheese and
onion. Bake until cheese is melted, 5 to 7 minutes. Meanwhile, heat remaining 1 tsp oil in skillet over
medium-high heat. Add ham and cook until crisp, about 2 minutes. Poach or fry eggs.
Top each tomato slice with ham and an egg before serving. Season with additional thyme, if desired.
NUTRITION (per serving) 230 cal, 19 g pro, 6 g carb, 1 g fiber, 3 g sugars, 14 g fat, 5 g sat fat, 490 mg
sodium
MORE: 6 Recipes With Fresh Tomatoes
Garden Breakfast Wrap
10/10 Alexandra Rowley

Garden Breakfast Wrap
4 spinach-flavored flour tortillas (12" diameter)
2 tsp trans-fat free spread
4 eggs, beaten
4 egg whites, beaten
½ c (2 oz) crumbled reduced-fat lemon, garlic, and herb feta cheese or ¼ c (1 oz) grated parmesan cheese
4 c (4 oz) baby arugula or baby spinach
Hot-pepper sauce
1. PREHEAT a grill pan over medium-high heat. Lightly toast 1 tortilla in the pan about 20 seconds, flip,
and cook 10 seconds longer. Set aside on a plate and cover with a slightly damp paper towel. Repeat with
the remaining tortillas.
2. MELT the trans-fat free spread in a large nonstick skillet over medium heat. Pour in the eggs, egg
whites, and cheese. Cook, stirring, for 2 minutes. Add the greens. Continue cooking, stirring, for about 1
minute longer, or until the eggs are set and the greens are wilted.
3. MOUND one-quarter of the mixture on the bottom half of 1 tortilla, flap up the 2 sides, and roll into a
tube. Repeat with the remaining tortillas and filling. Cut the wraps diagonally in half and serve with hot-
pepper sauce, if desired.
18 Crazy-Healthy Breakfasts Hearty Enough For Dinner
1/19
Breakfast for dinner
Everyone loves breakfast, and what's not to love? It's quick, easy, and delicious. But research also suggests
that eating a healthy morning meal makes you more likely to get your vitamins and minerals, control your
weight, and have lower cholesterol.
Even the simplest of breakfast staples are packed with disease-fighting nutrients (as long as you're not
noshing on toaster pastries). Eggs contain a healthy dose of protein and brainpower-boosting choline,
cholesterol-lowering oatmeal is packed with fiber, and blueberries are one of the richest sources of
antioxidants.
So why limit these power foods to the mornings? Take a peek inside your fridge and you probably already
have the staples you need to whip up these 18 hearty breakfast-for-dinner recipes in 45 minutes or less.
Blueberry Pancakes
2/19
Blueberry Pancakes
Wild blueberries are full of wrinkle-fighting antioxidants and fiber. Cottage cheese and nonfat Greek
yogurt add almost 20 g of protein.
PREP TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4
2 c frozen wild blueberries
1 c cottage cheese
1 c fage 0% yogurt
1 c whole wheat flour
½ c water
¼ c sugar
3 eggs
Juice of 1 lemon
½ tsp baking soda
Pinch of salt
1. COMBINE the blueberries, water, and sugar in a saucepan and cook over low heat for 10 minutes,
stirring often, until the blueberries begin to break apart.
2. BEAT together the cottage cheese, yogurt, eggs, and lemon juice. Mix the baking soda, flour, and salt.
Stir the flour mixture into the dairy and mix just enough to blend.
3. HEAT a skillet over medium-low heat. Coat with nonstick spray and add batter in large spoonfuls (about
¼ cup). Flip when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve
with the warm compote.
More from Prevention: 11 Blueberry Recipe Ideas
Potato and Greens Frittata
3/19
This hearty frittata sneaks in ¾ cup of dark leafy greens, which may help reduce your risk of cancer.
SERVINGS: 6
1½ Tbsp olive oil
2 lg sweet onions, thickly sliced
1 tsp coarse salt
¼ tsp pepper
2 tsp balsamic vinegar
1¼ c cubed (½ inch) cooked potatoes
¾ c cooked greens, such as mustard or kale, chopped
2 slices bacon, cooked and crumbled (optional)
8 lg eggs, beaten
2. HEAT the oil over medium heat in a 10-inch ovenproof skillet. Add the onion slices, ½ teaspoon of the
salt, and ⅛ teaspoon of the pepper. Cook, turning with tongs, until well browned, about 10 minutes.
Sprinkle with the vinegar and cook 1 minute longer.
3. ADD the potatoes, greens, bacon (if using), and remaining ½ teaspoon salt and ⅛ teaspoon pepper. Pour
the eggs over the vegetables and stir to blend. Cook over medium heat until the mixture begins to set, about
3 minutes.
4. PLACE the skillet in the oven and bake for 15 minutes, or until set. Let stand 5 minutes, then invert
onto a platter. Cut into wedges to serve.
Bacon and Egg Salad Sandwich
4/19
Eggs are packed with hard-to-get nutrients, such as cancer-busting choline and lutein, which may help
prevent macular degeneration.
SERVINGS: 4
6 eggs
⅓ c sliced celery
⅓ c light mayonnaise
Salt and pepper
8 slices whole-grain bread
8 slices cooked turkey bacon
8 green leaf lettuce leaves
4 slices tomato
1. PLACE the whole eggs in a large sucepan and cover with 1½ quarts of water. Bring to a simmer over
high heat. Immediately shut off the burner and wait 10 minutes. Drain and run cold water over the eggs to
stop cooking.
2. PEEL the eggs and chop. Combine with the celery and mayonnaise; season with salt and pepper.
3. IN THE MORNING: Toast the bread while heating the bacon in a microwave. Spread 2 tablespoons
egg salad on 1 toast slice and top with the bacon, lettuce, tomato, and remaining toast. Refrigerate
remaining egg salad for other meals.
Zesty Spinach Omelet
5/19
Spinach is a nutritional powerhouse, and red bell peppers are packed with vitamins C and A, which are
powerful disease-fighting antioxidants that may help fight cancer.
SERVINGS: 1
2 Tbsp chopped onion
2 Tbsp chopped red bell pepper, plus more for garnish (optional)
2 Tbsp chopped mushroom
1 c fresh spinach
1 Tbsp chopped jalapeno pepper (wear plastic gloves when handling)
1 Tbsp shredded mozzarella cheese, divided
2 egg whites, lightly beaten
1. HEAT a medium nonstick skillet coated with cooking spray over medium heat. Cook the onion for 2
minutes, or until softened. Stir in the bell pepper and mushroom; cook for 2 minutes, or until tender. Add
the spinach and cook, covered, for 2 minutes, or until wilted. Stir in the jalapeno. Transfer the vegetables to
a plate. Sprinkle with half of the mozzarella and cover with a lid to keep warm.
2. POUR the egg whites into the same skillet coated with cooking spray. Cook until the eggs are just set in
the center, tilting the skillet and lifting the edges of the omelet with a spatula to let the uncooked portion
flow underneath, about 3 minutes. Sprinkle the remaining mozzarella and the vegetables over half of the
omelet. Fold the omelet over the filling and transfer to a plate. Garnish with bell pepper, if using.
Strawberry-Banana Pancakes
6/19
These pancakes combine whole wheat flour with all-purpose flour to sneak in extra fiber on top of the
already-fiber-rich strawberries and bananas.
SERVINGS: 4
TOPPING:
1 c strawberries, sliced
1 banana, sliced
4 Tbsp sugar-free maple syrup
PANCAKES:
1 c fat-free or 1% low-fat cottage cheese
4 lg eggs
1 very ripe banana
¼ c whole wheat flour
4 Tbsp butter or trans-free margarine, melted
¼ c 1% milk
1. TO MAKE THE TOPPING: Stir together the strawberries, banana, and syrup in a medium bowl. Set
aside.
2. TO MAKE THE PANCAKES: Blend the cottage cheese, eggs, and banana in a blender just until
smooth. Place in a large bowl. Stir in the flour and butter. Add enough milk to make a thin batter.
3. COAT a nonstick griddle or skillet with cooking spray. Drop the batter by 3 tablespoons onto the griddle
for each pancake, to make a total of 16. Flip the pancakes when bubbles appear on top. Cook for 1 minute
or until browned.
4. DIVIDE the pancakes among 4 plates. Spoon the topping over the pancakes.
Turkey Hash
7/19
Turkey Hash
This hearty recipe is full of lean protein and potatoes. Though spuds get a bad rap, they're full of vitamins
C and immunity-boosting B6, which many people fall short on.
SERVINGS: 4
3 ounces pancetta, coarsely chopped
1 Tbsp vegetable oil
1 med onion, minced
½ red bell pepper, minced
2 c diced cooked turkey
2 c diced cooked potatoes
¼ c minced sun-dried tomatoes
1 Tbsp minced parsley
⅛ tsp black pepper
Pinch of coarse salt
½ tsp poultry seasoning, store-bought or homemade
1. COOK the pancetta in the oil in a large heavy skillet over medium heat until crisp, about 4 minutes.
2. ADD the onion and bell pepper, and cook until the onion is pale golden.
3. ADD the turkey, potatoes, sun-dried tomatoes, parsley, black pepper, and salt. Press down with a wide
spatula and cook, uncovered, without stirring, for about 10 minutes, or until a brown crust forms on the
bottom. Turn the hash and brown the other side for about 10 minutes.
Grilled Banana Sandwich
8/19
Don't be afraid to slather natural peanut butter on this delicious sandwich—studies show that eating
peanuts can lower your risk of coronary heart disease.
SERVINGS: 2
1 lg banana
1½ Tbsp low-fat whipped cream cheese
1½ Tbsp peanut butter
1 Tbsp honey
Pinch of salt
1. CUT off one-quarter of the banana and mash in a bowl with a fork; stir in the cream cheese, peanut
butter, honey, and salt. Spread over 2 bread slices.
2. COAT a large skillet with cooking spray and place over medium-high heat. Slice the remaining banana
in half lengthwise and then in half crosswise. Place the banana halves in the pan and cook until
caramelized. Arrange the bananas over the cream cheese and top with the remaining bread.
3. WIPE out the skillet, add a spritz more cooking spray, and place over medium heat. Add the sandwiches
and cook until browned on each side.
Speedy Egg Burrito
9/19
Speedy Egg Burrito
Packed with low-fat Cheddar cheese, this burrito may help you fight diabetes; two servings of low-fat dairy
a day can cut the odds of insulin resistance by 20%.
SERVINGS: 1
2 eggs
1 c frozen mixed vegetables (black beans, peppers, corn)
1 whole-wheat tortilla (10" diameter)
½ c low-fat shredded cheddar cheese
¼ c salsa
1. BEAT the eggs in a medium bowl. Stir in the mixed vegetables. Spread the mixture on a microwaveable
plate coated with nonstick spray.
2. MICROWAVE for 1 minute. Stir with a fork, and microwave again until the eggs are cooked.
3. SPOON into the tortilla. Top with shredded cheese and salsa. Fold, and roll.
NUTRITION (per serving) 466 cal, 38 g pro, 60 g carb, 9 g fiber, 15.5 g fat, 5.7 g sat fat, 1269 mg
sodium
Pumpkin Waffles
10/19
Pumpkin Waffles
Pumpkin adds a rich, sweet twist to waffles, and it's packed with figure-friendly fiber and vitamin A.
SERVINGS: 8
5 egg whites
1½ c whole wheat pastry flour
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
¼ tsp salt
½ low-fat soy milk
1 c canned 100% pure pumpkin puree (not pie filling)
4 Tbsp honey
2 Tbsp canola oil
1. COAT a nonstick waffle iron with cooking spray. Preheat according to the manufacturer's directions.
2. PLACE the egg whites in a mixing bowl and beat on high until stiff peaks form.
3. WHISK together the flour, baking powder, baking soda, cinnamon, and salt in a medium bowl. Whisk in
the soy milk, pumpkin, honey, oil, and vanilla just until blended. Gently fold in the egg whites until just
combined.
4. SPOON ½ cup of batter on the bottom grids, covering two-thirds of the grids. Close the iron and bake
according to the manufacturer's directions.
5. REMOVE the waffle from the iron carefully using a rubber spatula. Repeat with the remaining batter.
1/19
Breakfast for dinner
Everyone loves breakfast, and what's not to love? It's quick, easy, and delicious. But research also suggests
that eating a healthy morning meal makes you more likely to get your vitamins and minerals, control your
weight, and have lower cholesterol.
Even the simplest of breakfast staples are packed with disease-fighting nutrients (as long as you're not
noshing on toaster pastries). Eggs contain a healthy dose of protein and brainpower-boosting choline,
cholesterol-lowering oatmeal is packed with fiber, and blueberries are one of the richest sources of
antioxidants.
So why limit these power foods to the mornings? Take a peek inside your fridge and you probably already
have the staples you need to whip up these 18 hearty breakfast-for-dinner recipes in 45 minutes or less.
Blueberry Pancakes
2/19
Blueberry Pancakes
Wild blueberries are full of wrinkle-fighting antioxidants and fiber. Cottage cheese and nonfat Greek
yogurt add almost 20 g of protein.
SERVINGS: 4
2 c frozen wild blueberries
1 c cottage cheese
1 c fage 0% yogurt
1 c whole wheat flour
½ c water
¼ c sugar
3 eggs
Juice of 1 lemon
½ tsp baking soda
Pinch of salt
1. COMBINE the blueberries, water, and sugar in a saucepan and cook over low heat for 10 minutes,
stirring often, until the blueberries begin to break apart.
2. BEAT together the cottage cheese, yogurt, eggs, and lemon juice. Mix the baking soda, flour, and salt.
Stir the flour mixture into the dairy and mix just enough to blend.
3. HEAT a skillet over medium-low heat. Coat with nonstick spray and add batter in large spoonfuls (about
¼ cup). Flip when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve
with the warm compote.
More from Prevention: 11 Blueberry Recipe Ideas
3/19
This hearty frittata sneaks in ¾ cup of dark leafy greens, which may help reduce your risk of cancer.
SERVINGS: 6
1½ Tbsp olive oil
2 lg sweet onions, thickly sliced
1 tsp coarse salt
¼ tsp pepper
2 tsp balsamic vinegar
1¼ c cubed (½ inch) cooked potatoes
¾ c cooked greens, such as mustard or kale, chopped
2 slices bacon, cooked and crumbled (optional)
8 lg eggs, beaten
2. HEAT the oil over medium heat in a 10-inch ovenproof skillet. Add the onion slices, ½ teaspoon of the
salt, and ⅛ teaspoon of the pepper. Cook, turning with tongs, until well browned, about 10 minutes.
Sprinkle with the vinegar and cook 1 minute longer.
3. ADD the potatoes, greens, bacon (if using), and remaining ½ teaspoon salt and ⅛ teaspoon pepper. Pour
the eggs over the vegetables and stir to blend. Cook over medium heat until the mixture begins to set, about
3 minutes.
4. PLACE the skillet in the oven and bake for 15 minutes, or until set. Let stand 5 minutes, then invert
onto a platter. Cut into wedges to serve.
4/19
Eggs are packed with hard-to-get nutrients, such as cancer-busting choline and lutein, which may help
prevent macular degeneration.
SERVINGS: 4
6 eggs
⅓ c sliced celery
⅓ c light mayonnaise
Salt and pepper
8 slices cooked turkey bacon
8 green leaf lettuce leaves
4 slices tomato
1. PLACE the whole eggs in a large sucepan and cover with 1½ quarts of water. Bring to a simmer over
high heat. Immediately shut off the burner and wait 10 minutes. Drain and run cold water over the eggs to
stop cooking.
2. PEEL the eggs and chop. Combine with the celery and mayonnaise; season with salt and pepper.
3. IN THE MORNING: Toast the bread while heating the bacon in a microwave. Spread 2 tablespoons
egg salad on 1 toast slice and top with the bacon, lettuce, tomato, and remaining toast. Refrigerate
remaining egg salad for other meals.
5/19
Spinach is a nutritional powerhouse, and red bell peppers are packed with vitamins C and A, which are
powerful disease-fighting antioxidants that may help fight cancer.
SERVINGS: 1
2 Tbsp chopped onion
2 Tbsp chopped red bell pepper, plus more for garnish (optional)
2 Tbsp chopped mushroom
1 c fresh spinach
1 Tbsp chopped jalapeno pepper (wear plastic gloves when handling)
1 Tbsp shredded mozzarella cheese, divided
2 egg whites, lightly beaten
1. HEAT a medium nonstick skillet coated with cooking spray over medium heat. Cook the onion for 2
minutes, or until softened. Stir in the bell pepper and mushroom; cook for 2 minutes, or until tender. Add
the spinach and cook, covered, for 2 minutes, or until wilted. Stir in the jalapeno. Transfer the vegetables to
a plate. Sprinkle with half of the mozzarella and cover with a lid to keep warm.
2. POUR the egg whites into the same skillet coated with cooking spray. Cook until the eggs are just set in
the center, tilting the skillet and lifting the edges of the omelet with a spatula to let the uncooked portion
flow underneath, about 3 minutes. Sprinkle the remaining mozzarella and the vegetables over half of the
omelet. Fold the omelet over the filling and transfer to a plate. Garnish with bell pepper, if using.
6/19
These pancakes combine whole wheat flour with all-purpose flour to sneak in extra fiber on top of the
already-fiber-rich strawberries and bananas.
SERVINGS: 4
TOPPING:
1 c strawberries, sliced
1 banana, sliced
4 Tbsp sugar-free maple syrup
PANCAKES:
1 c fat-free or 1% low-fat cottage cheese
4 lg eggs
1 very ripe banana
¼ c whole wheat flour
4 Tbsp butter or trans-free margarine, melted
¼ c 1% milk
1. TO MAKE THE TOPPING: Stir together the strawberries, banana, and syrup in a medium bowl. Set
aside.
2. TO MAKE THE PANCAKES: Blend the cottage cheese, eggs, and banana in a blender just until
smooth. Place in a large bowl. Stir in the flour and butter. Add enough milk to make a thin batter.
3. COAT a nonstick griddle or skillet with cooking spray. Drop the batter by 3 tablespoons onto the griddle
for each pancake, to make a total of 16. Flip the pancakes when bubbles appear on top. Cook for 1 minute
or until browned.
4. DIVIDE the pancakes among 4 plates. Spoon the topping over the pancakes.
Turkey Hash
7/19
Turkey Hash
This hearty recipe is full of lean protein and potatoes. Though spuds get a bad rap, they're full of vitamins
C and immunity-boosting B6, which many people fall short on.
SERVINGS: 4
3 ounces pancetta, coarsely chopped
1 Tbsp vegetable oil
1 med onion, minced
½ red bell pepper, minced
2 c diced cooked turkey
2 c diced cooked potatoes
¼ c minced sun-dried tomatoes
1 Tbsp minced parsley
⅛ tsp black pepper
Pinch of coarse salt
½ tsp poultry seasoning, store-bought or homemade
1. COOK the pancetta in the oil in a large heavy skillet over medium heat until crisp, about 4 minutes.
2. ADD the onion and bell pepper, and cook until the onion is pale golden.
3. ADD the turkey, potatoes, sun-dried tomatoes, parsley, black pepper, and salt. Press down with a wide
spatula and cook, uncovered, without stirring, for about 10 minutes, or until a brown crust forms on the
bottom. Turn the hash and brown the other side for about 10 minutes.
8/19
Don't be afraid to slather natural peanut butter on this delicious sandwich—studies show that eating
peanuts can lower your risk of coronary heart disease.
SERVINGS: 2
1 lg banana
1½ Tbsp low-fat whipped cream cheese
1½ Tbsp peanut butter
1 Tbsp honey
Pinch of salt
1. CUT off one-quarter of the banana and mash in a bowl with a fork; stir in the cream cheese, peanut
butter, honey, and salt. Spread over 2 bread slices.
2. COAT a large skillet with cooking spray and place over medium-high heat. Slice the remaining banana
in half lengthwise and then in half crosswise. Place the banana halves in the pan and cook until
caramelized. Arrange the bananas over the cream cheese and top with the remaining bread.
3. WIPE out the skillet, add a spritz more cooking spray, and place over medium heat. Add the sandwiches
and cook until browned on each side.
Speedy Egg Burrito
9/19
Speedy Egg Burrito
Packed with low-fat Cheddar cheese, this burrito may help you fight diabetes; two servings of low-fat dairy
a day can cut the odds of insulin resistance by 20%.
SERVINGS: 1
2 eggs
1 c frozen mixed vegetables (black beans, peppers, corn)
1 whole-wheat tortilla (10" diameter)
½ c low-fat shredded cheddar cheese
¼ c salsa
1. BEAT the eggs in a medium bowl. Stir in the mixed vegetables. Spread the mixture on a microwaveable
plate coated with nonstick spray.
2. MICROWAVE for 1 minute. Stir with a fork, and microwave again until the eggs are cooked.
3. SPOON into the tortilla. Top with shredded cheese and salsa. Fold, and roll.
sodium
Pumpkin Waffles
10/19
Pumpkin Waffles
Pumpkin adds a rich, sweet twist to waffles, and it's packed with figure-friendly fiber and vitamin A.
SERVINGS: 8
5 egg whites
1½ c whole wheat pastry flour
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
¼ tsp salt
½ low-fat soy milk
1 c canned 100% pure pumpkin puree (not pie filling)
4 Tbsp honey
2 Tbsp canola oil
1. COAT a nonstick waffle iron with cooking spray. Preheat according to the manufacturer's directions.
2. PLACE the egg whites in a mixing bowl and beat on high until stiff peaks form.
3. WHISK together the flour, baking powder, baking soda, cinnamon, and salt in a medium bowl. Whisk in
the soy milk, pumpkin, honey, oil, and vanilla just until blended. Gently fold in the egg whites until just
combined.
4. SPOON ½ cup of batter on the bottom grids, covering two-thirds of the grids. Close the iron and bake
according to the manufacturer's directions.
5. REMOVE the waffle from the iron carefully using a rubber spatula. Repeat with the remaining batter.
More from Prevention: 20 Perfect Pumpkin Recipes
Breakfast Pizzas
11/19
Breakfast Pizzas
Tomatoes make this recipe fresh and delicious, and they also are packed with cancer-fighting lycopene.
SERVINGS: 4
5 tsp extra-virgin olive oil
4 oz packed spinach (4 c)
2 (6-inch) whole-grain pitas, halved horizontally
2 lg plum tomatoes, thinly sliced
4 lg eggs
¼ tsp salt
¼ tsp freshly ground black pepper
2 oz reduced-fat feta cheese, crumbled (⅓ cup)
1. HEAT the oven to 450°F.
2. HEAT 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add spinach, in batches if
necessary, and cook until wilted, 2 to 3 minutes.
3. BRUSH inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking
sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
4. DIVIDE tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each
for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and
bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has
softened, about 2 minutes more. Serve warm.
Strawberry Almond-Topped French Toast
12/19
Strawberry Almond-Topped French Toast
This fruity recipe will fill you up and boost skin health at the same time. Strawberries contain wrinkle-
busting vitamin C, and almonds are rich in vitamin E, which moisturizes skin from the inside out.
SERVINGS: 1
1 egg
¼ c fat-free milk
¼ tsp ground cinnamon
1 slice whole grain bread
1 tsp trans-free margarine
½ c sliced strawberries
2 Tbsp sliced almonds, toasted
1. BEAT the egg in a shallow bowl with the milk and cinnamon. Dip both sides of the bread in the egg
mixture.
2. MELT the margarine in a nonstick skillet over medium heat. Cook the bread for about 2 to 3 minutes
per side, or until golden. Cut in half diagonally. Place half on a plate. Top with half of the strawberries and
almonds. Cover with the other toast half and the remaining strawberries and almonds.
Scrambled Breakfast Tacos with Chunky Guacamole
13/19
Scrambled Breakfast Tacos with Chunky Guacamole
Avocados make these tacos rich and creamy, and they're one of the best sources of belly-flattening
monounsaturated fat.
SERVINGS: 4
1 Hass avocado, peeled, pitted, and diced
1 plum tomato, chopped
¼ sm white onion, chopped
1 Tbsp chopped fresh cilantro
½ tsp salt
4 eggs
4 egg whites
2 ounces shredded 50% reduced-fat sharp Cheddar cheese
¼ tsp black pepper
1 tsp olive oil
8 corn tortillas
1. COMBINE the avocado, tomato, onion, cilantro, and ¼ teaspoon salt in a bowl.
2. WHISK together the eggs, egg whites, cheese, remaining ¼ teaspoon salt, and pepper in a separate
bowl. Heat the oil in a medium nonstick skillet over medium-high heat. Add the egg mixture and cook,
stirring occasionally, 3 to 4 minutes, or until set.
3. HEAT the tortillas over a gas burner, turning occasionally, about 1 minute, or place the tortillas between
clean paper towels and microwave on high for 15 to 20 seconds to warm. To serve, fill each with some of
the egg mixture and top with the avocado mixture.
More Than Eggs Frittata
14/19
More Than Eggs Frittata
Fulfill your breakfast food craving and boost bone health. Both the asparagus and Swiss chard are rich in
vitamin K, which is essential for strong bones.
SERVINGS: 4
2 Tbsp olive oil
½ onion, sliced
4 c mixed vegetables (we used sliced Swiss chard, cut-up asparagus, and diced zucchini)
1 tsp salt
¼ c fresh basil leaves (optional)
3 eggs
½ c freshly grated parmesan cheese (optional)
1. PUT 1 tablespoon of the oil in 12" nonstick skillet over medium heat. when hot, add onion and cook
until soft, about 3 minutes. add vegetables and ¼ teaspoon of the salt. raise heat to medium-high and cook,
stirring occasionally, until softened, about 10 minutes. adjust heat as necessary so vegetables brown a little
without scorching.
2. TURN heat to low when vegetables are nearly done and add basil, if using. cook, stirring occasionally,
until pan is almost dry, up to 5 minutes longer for wetter ingredients such as mushrooms.
3. BEAT eggs and cheese (if using) in bowl while vegetables cook. season with remaining ¾ teaspoon salt
and freshly ground black pepper. Add remaining 1 tablespoon oil to pan. Pour in eggs, using a spoon if
necessary to distribute them evenly. cook, undisturbed, until eggs are barely set, about 10 minutes. run
under the broiler for a minute or two to brown very slightly.
4. CUT into wedges and serve hot, warm, or at room temperature.
Ham and Veggie Scrambler
15/19
Ham and Veggie Scrambler
This recipe calls for any type of mushroom; choose shiitake to get a healthy dose of selenium, an important
mineral with antioxidant properties.
SERVINGS: 2
¼ c diced tomato
¼ c sliced mushrooms
½ c cubed ham
¼ c cubed avocado
2 eggs
4 egg whites
⅛ c low fat grated cheese
1. LIGHTLY whisk eggs and egg whites in one bowl while warming up a small skillet on the stove.
2. ONCE skillet is heated, spray with cooking spray and add in ham. Once ham has warmed up add
tomatoes. Next add eggs and let cook.
3. ONCE the eggs half way done, add half the cheese and mushrooms and scramble.
4. ADD avocados towards the very end so they do not brown.
5. NOW that your eggs are done, plate and sprinkle the rest of the cheese on the top, season to your liking
and enjoy
Banana Split Oatmeal
16/19
Banana Split Oatmeal
Lower your cholesterol naturally with this healthy dose of rolled oats. Add in potassium-packed bananas,
and you have a quick and healthy dinner.
SERVINGS: 1
½ c dry quaker old fashioned quick 1-minute oats
¼ c frozen strawberries, microwaved
¼ c bananas, sliced
1 Tbsp semi-sweet chocolate chips
2 Tbsp peanuts
COOK oats with enough water to achieve desired consistency. Mix with microwaved frozen strawberries,
sliced banana, chocolate chips and top with peanuts.
NUTRITION (per serving) 389 cal, 13 g pro, 56 g carb, 8.2 g fiber, 15.8 g fat, 2.6 g sat fat, 86 mg sodium
Tomato and Mozzarella Mini Quiches
17/19
Tomato and Mozzarella Mini Quiches
With mozzarella, Parmesan, and fat-free half-and-half, two mini quiches contain more than 15% of your
daily calcium. Research shows that eating dairy foods may reduce your risk of metabolic syndrome, a
condition that increases your risk of heart disease and diabetes, by 56%.
SERVINGS: 6
1 sheet frozen puff pastry, thawed
4 eggs
1 c fat-free half-and-half
¼ c shredded parmesan cheese
½ c shredded part-skim mozzarella cheese
2 med tomatoes, chopped
¼ c frozen chopped spinach, thawed and squeezed dry
¼ tsp black pepper
1. PREHEAT the oven to 350°F. Coat a 12-cup muffin pan with cooking spray.
2. UNFOLD the puff pastry and cut into 12 equal squares. Place one square in each muffin cup and pierce
the bottom with a fork.
3. WHISK together the eggs, half-and-half, Parmesan cheese, mozzarella cheese, tomatoes, spinach, and
pepper in a medium bowl.
4. DIVIDE the egg mixture among the muffin cups.
5. BAKE for 35 minutes or until a knife inserted in the center comes out clean. Serve warm or cold.
NUTRITION (per serving) 151.4 cal, 10 g pro, 8.6 g carb, 1 g fiber, 8.6 g fat, 3.7 g sat fat, 251 mg
sodium
Huevos Rancheros
18/19
Huevos Rancheros
Get nearly half your daily fiber in this delicious Mexican dish.
SERVINGS: 4
1 can (16 oz) whole peeled tomatoes, with juice
½ sm onion, chopped
1 clove garlic, chopped
1 Tbsp chopped chipotle pepper
¼ c chopped fresh cilantro
Juice from 1 lime
Salt and black pepper to taste
1 can (16 oz) black beans
Pinch of ground cumin
8 eggs
8 corn tortillas
1. COMBINE the tomatoes, onion, garlic, chipotle, cilantro, and half of the lime juice in a food processor
and pulse until well blended but still slightly chunky. Season with salt and pepper.
2. MIX the black beans, cumin, and remaining lime juice in a bowl; season with salt and pepper. Use the
back of a fork to lightly mash up the beans, adding a splash of warm water if necessary.
3. COAT a large nonstick skillet or saute pan with nonstick cooking spray and heat over medium heat.
Break the eggs into the skillet; cook until the whites have set but the yolks are still loose and runny.
4. HEAT a medium skillet over medium heat on a separate burner and add the tortillas, 2 at a time; cook
for 1 minute on each side, until lightly toasted.
5. SPREAD the tortillas with the beans, top with the eggs, and top the eggs with the salsa. Garnish with
more cilantro, if you like, and serve immediately.
Spinach-Stuffed Crepes
19/19
Spinach-Stuffed Crepes
Women are more likely to be iron deficient, and spinach is a great way to sneak in extra iron (as well as
vitamins A and K).
SERVINGS: 4
Crepe Filling
2 packages (10 oz each) frozen chopped spinach, thawed and squeezed very dry
¾ c low-fat cottage cheese
3 lg eggs, beaten
⅓ c shredded sharp cheddar cheese
¼ tsp salt
⅛ tsp nutmeg
3 Tbsp butter, melted
¼ c grated Romano cheese
Whole Wheat Crepes:
1¾ c whole wheat pastry flour
1 c milk
1 c water
4 lg eggs
2 Tbsp butter, melted
1 Tbsp honey (optional)
¼ tsp salt
Oil, for the pan
1. MAKE the crepe batter 2 hours before you are ready to assemble this dish. Then cook the crepes.
2. TO MAKE THE BATTER: In a blender, combine the flour, milk, water, eggs, butter, honey (if using),
and salt. Process until the batter is smooth. Let rest for 2 hours to allow the particles of flour to expand in
the liquid, resulting in a tender crepe. Just before cooking the crepes, process the batter again briefly to
blend the ingredients.
3. PREHEAT the oven to low.
4. HEAT a small heavy skillet or crepe pan to medium-high heat. The pan is ready when a drop of water
"dances" on it. Oil the pan well.
5. STIR the batter and then pour about ¼ cup into the pan. Cook for about 2 minutes, or until golden
brown underneath and dry on top. Flip over with your fingers and brown the other side for about 1 minute.
Slide onto a heatproof plate and keep warm in the oven. If the first crepe came out too thick, thin the batter
with a little liquid. Continue making crepes until all the batter is used. The finished crepes can be stacked
on top of each other.
6. TO MAKE THE DISH: Preheat the oven to 350°F. Butter a shallow baking dish large enough to hold 8
rolled-up crepes in a single layer.
7. MIX together the spinach, cottage cheese, eggs, Cheddar, salt, and nutmeg in a medium bowl.
8. PLACE about ½ cup of the mixture onto each crepe, roll up, and arrange in the baking dish. Brush with
the butter and sprinkle with the Romano. Bake for 20 minutes, or until heated through.
sodium
The Best Breakfast For Weight Loss

A parfait with plain Greek yogurt, ¼ cup chopped walnuts, an ounce of dried
cherries, and a tablespoon of honey.
Another great option: scrambled eggs, an ounce of cheese, a quarter of an avocado, a
slice of whole grain toast, a tablespoon of fruit preserves, and a cup of berries. And to
match the protein dosages in the study, try a breakfast burrito with black beans, egg,
salsa, and avocado—or a Greek yogurt smoothie with a peanut butter and banana sandwich

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8 Delicious Heart-Healthy Breakfasts

• Low Fat Frittata with Smoked Salmon and Scallions

5/10 Kana Okada

6/10 Kurt Wilson

Ginger-Sweet Potato Cheesecake

7/10 Marcus Nilsson

8/10 Kana Okada

9/10 Philip Ficks

3 tsp olive oil

10/10 Alexandra Rowley

The Best Breakfast For Weight Loss

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