A smart start for the new year
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