Why not? Milk, eggs, and cheese lend vitamins A and D, while kiwi and mango offer vitamins C and E. Mango also brings in vitamin A in the form of beta-carotene, as does the spinach (the leafy green also throws vitamin K into the mix). Not to be left out, avocado represents the B family and provides yet more K. These breakfast recipes from wholeliving.com will keep you and your family healthy, and can be made quickly and easily!
Spinach and Herb Omelet
- 1 Haas avocado, halved, pitted, peeled, and diced
- 1 tablespoon fresh lemon juice
- Coarse salt and ground pepper
- 4 large eggs plus 4 large egg whites
- 1/4 cup fortified low-fat milk
- 1/2 teaspoon dried rosemary, crumbled
- 3 tablespoons canola oil
- 1/2 cup minced onion
- 1 small jalapeno pepper (ribs and seeds discarded), minced
- 2 cups fresh baby spinach, shredded
- 1 bunch chives, thinly sliced
- 1 cup shredded reduced-fat Swiss cheese
- Sliced mango and kiwi for serving
- In a small bowl, toss the avocado with the lemon juice, season with salt and pepper, and set aside.
- In a medium bowl, whisk together eggs, egg whites, milk, rosemary, salt, and pepper.
- In a nonstick skillet, heat 1 tablespoon oil over medium. Add onion and cook until tender, about 4 minutes. Add jalapeno and spinach; cook until the spinach has wilted, about 1 minute. Transfer to a bowl; stir in chives and cheese; set aside.
- Wipe the skillet and add 1 tablespoon oil. Add half the egg mixture and cook until nearly set, 1 to 2 minutes. Spoon half of the spinach mixture into the center, fold the omelet over, halve crosswise, and place on serving plate. Top with half the avocado. Repeat with remaining tablespoon of oil, egg and spinach mixtures, and avocado. Serve with mango and kiwi.
This nutrient-packed egg dish contains a wealth of healthy ingredients. Omega-3-rich eggs, parsley, and olive oil help reduce inflammation. Black beans contain antioxidants and are a great source of fiber, which helps to balance your blood sugar and detoxify your body.
- 6 large eggs
- 2 large egg whites
- Coarse salt and ground pepper
- 1 tablespoon extra-virgin olive oil
- 1 cup medium onion , finely chopped
- 1 cup grape tomatoes or cherry tomatoes, halved
- 2 jalapeno peppers, halved, seeded, and finely chopped
- 1/4 cup crumbled soft goat cheese
- 15 ounces black beans (1 can), drained and rinsed
- Heat the broiler with the rack 4 inches from the heat source. In a large bowl, whisk together the whole eggs, egg whites, and parsley; season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
- In a medium (10-inch) nonstick ovenproof skillet, heat oil over medium. Add onion and tomatoes and cook until the onion has softened, about 6 minutes. Stir in the jalapeno peppers and egg mixture. Sprinkle cheese over top. Cover, reduce heat to low, and cook until eggs are almost set, 5 to 7 minutes.
- Place frittata under broiler and cook until the top is set and starts to brown, 3 to 4 minutes. Meanwhile, in a small saucepan over medium-low heat, cook beans until heated through (add water if too dry); season with salt and pepper.
- Run a rubber spatula around the edge of the pan to loosen the frittata. Carefully slip the frittata out of the pan onto a large serving platter. Serve wedges of frittata with black beans on the side.
Eat this with..
Sweet Potato Fries
- 1 1/2 pounds sweet potatoes , peeled and cut into 1/2-inch-wide strips
- 1/4 cup olive oil
- 1/2 tsp. kosher salt
- 1/2 tsp. dried Italian herb seasoning
Preheat oven to 425°. Line a baking sheet with aluminum foil coated with cooking spray.
Spread the sweet potato strips out onto the baking sheet in a single layer, coat with olive oil and sprinkle with salt and spices, turning them over to evenly coat on all sides with oil and spices.
Bake for 30 minutes, turning every 10 minutes with spatula. Serve warm.
(Recipe courtesy of Oprah.com)
- 2 tablespoons butter
- 1/4 cup sugar, plus 1 teaspoon for sprinkling
- 1 egg yolk
- 1/2 cup all-purpose flour
- 1/4 cup cornmeal, plus extra for dusting
- 1/4 teaspoon kosher salt
- In a medium bowl, cream together the butter and 1/4 cup sugar until smooth. Add the yolk and mix to combine.
- In a separate bowl, whisk together the dry ingredients. Add them to the egg mixture and stir just to combine. The mixture will resemble coarse crumbs. Add 1 tablespoon of cold water to bring the dough together. Wrap in plastic and freeze for 1/2 hour.
- Preheat the oven to 350 degrees. Line a baking sheet with parchment.
- Dust the countertop with cornmeal. Using your fingertips, press the dough to a 1/4-inch thickness about 8 inches around, and cut into desired shapes. Gently run a knife under each shape to remove and place on a cookie sheet. Sprinkle sparingly with sugar. Bake until golden, about 10 to 12 minutes.
- Remove the biscuits to a wire rack to cool.
Coupons for this meal, available as of 6/29/09:
$0.25 off 1 pint Single Serves Meadow Gold Milk
$0.50 off One gallon of Darigold Milk
$0.50 off Meadow Gold Milk
$1.00 off any Land O’Lakes Seasoning
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