BREAKFAST

Berry Breakfast Smoothie

What a great way to enjoy a healthful and filling breakfast even on your busiest mornings! The Greek yogurt supplies a meal’s worth of low-fat protein that will keep you going all morning.

• 1/2 cup vanilla low-fat Greek yogurt • 1/4 cup low-fat milk

• 1/2 cup fresh or frozen blueberries or strawberries (or a combination) • 6 to 8 ice cubes

Place the Greek yogurt, milk, and berries in a blender and blend until the berries are liquefied. Add the ice cubes and blend on high until thick and smooth. Serve immediately.

Serves 1.

Mediterranean Omelet

If you chop your vegetables the night before, this omelet comes together very quickly. Feel free to use any vegetables that happen to be in season or need to be used up.

• 2 teaspoons extra-virgin olive oil, divided • 1 garlic clove, minced • 1/2 red bell pepper, thinly sliced • 1/2 yellow bell pepper, thinly sliced • 1/4 cup thinly sliced red onion

• 2 tablespoons chopped fresh basil • 2 tablespoons chopped fresh parsley, plus extra for garnish • 1/2 teaspoon salt • 1/2 teaspoon freshly ground black pepper • 4 large eggs, beaten

In a large, heavy skillet, heat 1 teaspoon of the olive oil over medium heat. Add the garlic, peppers, and onion to the pan and sauté, stirring frequently, for 5 minutes.

Add the basil, parsley, salt, and pepper, increase the heat to medium-high, and sauté for 2 minutes. Slide the vegetable mixture onto a plate and return the pan to the heat.

Heat the remaining 1 teaspoon olive oil in the same pan and pour in the beaten eggs, tilting the pan to coat evenly. Cook the eggs just until the edges are bubbly and all but the center is dry, 3 to 5 minutes.

Either flip the omelet or use a spatula to turn it over.

Spoon the vegetable mixture onto one-half of the omelet and use a spatula to fold the empty side over the top. Slide the omelet onto a platter or cutting board.

To serve, cut the omelet in half and garnish with fresh parsley.

Serves 2.

Hearty Berry Breakfast Oats

Whole-grain oats and fresh berries provide a hefty dose of fiber, and the combination is not only nutritious but delicious as well. The fresh berries also supply vitamin C and other antioxidants, and the walnuts provide a serving of omega-3 fats.

• 11/2 cups whole-grain rolled or quickcooking oats (not instant) • 3/4 cup fresh blueberries, raspberries, or blackberries, or a combination

• 2 teaspoons honey • 2 tablespoons walnut pieces

Prepare the whole-grain oats according to the package directions and divide between 2 deep bowls.

In a small microwave-safe bowl, heat the berries and honey for 30 seconds. Top each bowl of oatmeal with the fruit mixture. Sprinkle the walnuts over the fruit and serve hot.

Serves 2.

Garden Scramble

Similar to a frittata, this savory breakfast dish is a great way to use up small amounts of fresh vegetables. You can also make this with any leftover grilled vegetables you may have lingering from a recent dinner.

• 1 teaspoon extra-virgin olive oil • 1/2 cup diced yellow squash • 1/2 cup diced green bell pepper • 1/4 cup diced sweet white onion • 6 cherry tomatoes, halved

• 1 tablespoon chopped fresh basil • 1 tablespoon chopped fresh parsley • 1/2 teaspoon salt • 1/4 teaspoon freshly ground black pepper • 8 large eggs, beaten

In a large nonstick skillet, heat the olive oil over medium heat. Add the squash, pepper, and onion and sauté until the onion is translucent, 3 to 4 minutes.

Add the tomatoes, basil, and parsley and season with salt and pepper. Sauté for 1 minute, then pour the beaten eggs over the vegetables. Cover the pan and reduce the heat to low.

Cook until the eggs are cooked through, 5 to 6 minutes, making sure that the center is no longer runny.

To serve, slide the frittata onto a platter and cut into wedges.

Serves 4.

Summer Day Fruit Salad

Nothing says “summer” quite like a big, colorful fruit salad. This one combines coconut, melon, and berries for a delicious medley of flavors. It will keep for up to three days if stored in a covered container in the refrigerator, so it’s a great dish to make in advance for work lunches and weekday snacking.

• 2 cups cubed honeydew melon • 2 cups cubed cantaloupe • 2 cups red seedless grapes • 1 cup sliced fresh strawberries • 1 cup fresh blueberries • Zest and juice of 1 large lime

• 1/2 cup unsweetened toasted coconut flakes • 1/4 cup honey • 1/4 teaspoon salt • 1/2 cup extra-virgin olive oil

Combine all of the fruits, the lime zest, and the coconut flakes in a large bowl and stir well to blend. Set aside.

In a blender, combine the lime juice, honey, and salt and blend on low. Once the honey is incorporated, slowly add the olive oil and blend until opaque.

Pour the dressing over the fruit and mix well. Cover and refrigerate for at least 4 hours before serving, stirring a few times to distribute the dressing.

Serves 8.

Egg, Pancetta, and Spinach Benedict

This is a breakfast dish for weekend mornings, when you have more time to linger over your meal. Although pancetta (Italian-style unsmoked bacon) should be reserved as an occasional treat, a little bit of it delivers a large helping of flavor. If you can’t find pancetta, you can substitute unsmoked bacon, which is sold near the salt pork in most stores.

• 1/4 cup diced pancetta • 2 cups baby spinach leaves • 1/4 teaspoon freshly ground black pepper • 1/4 teaspoon salt, or to taste

• 2 large eggs • Extra-virgin olive oil (optional) • 1 whole-grain English muffin, toasted

In a medium, heavy skillet, brown the pancetta over medium-low heat for about 5 minutes, stirring frequently, until crisp on all sides.

Stir in the spinach, pepper, and salt if desired (it may not need any, depending on how salty the pancetta is). Cook, stirring occasionally, until the spinach is just wilted, about 5 minutes. Transfer the mixture to a medium bowl.

Crack the eggs into the same pan (add olive oil if the pan looks dry), and cook until the whites are just opaque, 3 to 4 minutes. Carefully flip the eggs and continue cooking for 30 seconds to 1 minute until done to your preferred degree for over-easy eggs.

Place a muffin half on each of 2 plates and top each with half of the spinach mixture and 1 egg, yolk side up. Pierce the yolks just before serving.

Serves 2.

Peach Sunrise Smoothie

Here’s a quick breakfast idea for those mornings when a sit-down meal is out of the question. The Greek yogurt supplies a healthful amount of protein to satisfy you until lunch. If peaches are out of season, frozen peaches will do nicely.

• 1 large unpeeled peach, pitted and sliced (about 1/2 cup) • 6 ounces vanilla or peach low-fat Greek yogurt

• 2 tablespoons low-fat milk • 6 to 8 ice cubes

Combine all ingredients in a blender and blend until thick and creamy. Serve immediately.

Serves 1.

Oat and Fruit Parfait

A parfait is a great way to get a serving of whole grains into your breakfast without relying on toast or cereal. The toasted oat and nut mixture will keep for several weeks in an airtight container, so feel free to make a large batch to have on hand for meals and snacks.

• 1/2 cup whole-grain rolled or quickcooking oats (not instant) • 1/2 cup walnut pieces • 1 teaspoon honey

• 1 cup sliced fresh strawberries • 11/2 cups (12 ounces) vanilla low-fat Greek yogurt • Fresh mint leaves for garnish

Preheat the oven to 300°F.

Spread the oats and walnuts in a single layer on a baking sheet.

Toast the oats and nuts just until you begin to smell the nuts, 10 to 12 minutes. Remove the pan from the oven and set aside.

In a small microwave-safe bowl, heat the honey just until warm, about 30 seconds. Add the strawberries and stir to coat.

Place 1 tablespoon of the strawberries in the bottom of each of 2 dessert dishes or 8-ounce glasses. Add a portion of yogurt and then a portion of oats and repeat the layers until the containers are full, ending with the berries. Serve immediately or chill until ready to eat.

Serves 2.