A smart start for the new year

Maryland Independent - - Front Page -

Break­fast recipes for a healthy 2017

A com­mit­ment to health and well­ness means ex­er­cis­ing and eat­ing right. The New Year is the per­fect time to re­fo­cus goals and make bet­ter health a pri­or­ity.

A nu­tri­ent-rich break­fast can set you up for suc­cess each day. Dairy foods like milk, cheese and yo­gurt are good sources of high-qual­ity pro­tein, which is an essen­tial part of a healthy diet. Pro­tein serves as the build­ing block for cells through­out the body and may aid in man­ag­ing weight by help­ing you feel full.

Blue­berry Buck­wheat Pan­cakes

Prep time: 5 min­utes Cook time: 15 min­utes Serv­ings: 4 3/4 cup buck­wheat flour

3/4 cup all-pur­pose flour

2 ta­ble­spoons sugar

1 1/2 tea­spoons bak­ing pow­der

1/2 tea­spoon bak­ing soda

1/2 tea­spoon salt

2 eggs

1 3/4 cups lac­tose-free,

2 per­cent milk

2 ta­ble­spoons veg­etable oil

1 tea­spoon pure vanilla ex­tract

2 cups fresh blue­ber­ries, plus ad­di­tional for top­ping (op­tional)

syrup (op­tional)

In large bowl, whisk to­gether flours, sugar, bak­ing pow­der, bak­ing soda and salt. In small bowl, beat eggs then add milk, oil and vanilla; mix well. Stir wet in­gre­di­ents into dry in­gre­di­ents and mix to com­bine.

Heat grid­dle or large skil­let over medium heat. Us­ing 1/4 mea­sur­ing cup, pour bat­ter onto grid­dle. Gen­tly place sev­eral blue­ber­ries all over sur­face of pan­cakes.

Flip pan­cakes when bub­bles start to form around edges and bot­toms are golden brown. Cook on other side un­til golden brown, about 2 min­utes. Re­move to plate and cover to keep warm.

Top pan­cakes with ad­di­tional blue­ber­ries and syrup be­fore serv­ing, if de­sired.

White Pizza Frit­tata

Prep time: 10 min­utes Cook time: 35 min­utes Serv­ings: 8 1 ta­ble­spoon ex­tra-vir­gin olive oil 1 large clove gar­lic, minced 12 ounces frozen spinach, thawed and wa­ter pressed out 12 large eggs 1/4 cup skim milk 1/4 tea­spoon ground black pep­per 1/2 tea­spoon dried oregano leaves 3/4 cup part-skim ri­cotta cheese 1/2 cup grated Parme­san cheese 1/4 cup minced fresh basil 1/2 cup shred­ded, part-skim moz­zarella cheese Heat oven to 325 F. In oven-safe skil­let, heat olive oil over medium heat. Add gar­lic and cook 2 min­utes, or un­til fra­grant. Once gar­lic is fra­grant, add spinach; break up to in­cor­po­rate and heat.

In medium bowl, whisk to­gether eggs, milk, pep­per, oregano, ri­cotta, Parme­san and basil.

Add egg mix­ture to skil­let, re­duce heat to low and cook 1 minute, stir­ring gen­tly. Move to oven and bake 25-30 min­utes, or un­til eggs are al­most com­pletely set.

Care­fully re­move from oven and add moz­zarella. Re­turn to oven and bake un­til moz­zarella is melted, about 5 min­utes.

May be served hot, at room tem­per­a­ture or cold.

Huevos Rancheros Oats

Prep time: 5 min­utes Cook time: 15 min­utes Ser vings: 2 Oats 1 cup 2 per­cent milk 3/4 cup wa­ter 1/8 tea­spoon salt 1 cup old-fash­ioned oats Huevos Rancheros

1/2 cup sweet onion, peeled and chopped

1 1/2 tea­spoons light olive oil

1 can (10 ounces) diced toma­toes with green chilies 1/4 tea­spoon chipo­tle chili pow­der 2 eggs kosher salt black pep­per 1/4 cup sharp ched­dar cheese, freshly grated

In medium saucepan over medium-high heat, bring milk, wa­ter and salt to boil. Stir in oats. Re­duce heat to medium-low and sim­mer oats, stir­ring oc­ca­sion­ally, 4 min­utes. Re­move oats from heat and place lid on saucepan. Set aside.

In non­stick skil­let over medium heat, saute onion in olive oil un­til soft, about 4 min­utes. Stir canned toma­toes with green chilies and chipo­tle chili pow­der into onions to com­bine. Con­tinue to heat salsa to boil, about 1 minute. Make two wells in mid­dle of tomato salsa. Crack eggs into wells. Sea­son eggs with salt and pep­per, to taste. Cover skil­let and poach eggs in salsa to de­sired done­ness; about 3-4 min­utes.

Di­vide oats evenly be­tween two bowls. Spoon eggs and salsa over oats. Serve im­me­di­ately with ched­dar cheese. FAM­ILY FEA­TURES

PHO­TOS COURTESY OF FAM­ILY FEA­TURES

Blue­berry Buck­wheat Pan­cakes

Huevos Rancheros Oats

White Pizza Frit­tata

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