quinoa crunch with seasonal fruit and yogurt
fresh muesli with apple and almonds
whole-grain toast with goat cheese and raspberries
banana bread with walnuts and flaxseed
oat bran–applesauce mini muffins
egg, kale, and ricotta on toast
frittata ranchera with black beans
mushroom and scallion frittata
pecan pancakes with mixed berry compote
hard-cooked egg whites with avocado
SERVES 2
Pomegranate juice offers powerful antioxidants that strengthen the vascular system. Flaxseed adds a boost of fiber and omega-3 fatty acids.
2 cups (12 ounces) mixed fresh or frozen berries
1 cup (about 8 ounces) drained silken tofu
¼ cup unsweetened pomegranate juice
2 tablespoons honey, plus more to taste
2 tablespoons ground flaxseed
1 teaspoon finely grated peeled fresh ginger
Puree all ingredients in a blender until smooth, 15 to 20 seconds, adding up to 1 tablespoon more honey, if desired. Divide between two glasses, and serve.
per serving: 270 calories; .03 g saturated fat; .4 g unsaturated fat; 0 mg cholesterol; 54 g carbohydrates; 8.5 g protein; 6.5 mg sodium; 9.2 g fiber
SERVES 4
Papaya supplies hefty doses of vitamin A and enzymes to aid morning digestion.
1 large papaya (Mexican or Solo, about 1 pound), peeled, halved lengthwise, seeds removed, cut into ½-inch dice
1 cup ice cubes
⅔ cup plain low-fat yogurt
1 tablespoon finely chopped peeled fresh ginger
1 tablespoon honey
Juice of 2 lemons
16 fresh mint leaves, plus 4 sprigs for garnish
Puree first 6 ingredients in a blender. Thin with water as necessary. Blend in mint leaves. Divide among four glasses. Garnish with mint sprigs; serve.
per serving: 92 calories; .5 g saturated fat; .3 g unsaturated fat; 2.4 mg cholesterol; 20.7 g carbohydrates; 3 g protein; 33 mg sodium; 2.2 g fiber
SERVES 4
Avocado provides folic acid, fiber, and monounsaturated fatty acids; pear adds extra soluble fiber and sweetness.
1 ripe, firm Hass avocado
½ cup (about 4 ounces) drained silken tofu
1 cup unsweetened pear juice
2 tablespoons honey
½ teaspoon pure vanilla extract
2 cups ice cubes
Cut avocado in half lengthwise; remove pit, then score flesh into cubes. With a large spoon, scrape flesh into a blender. Add tofu, pear juice, honey, and vanilla, and puree until smooth. Add ice; blend until smooth. Divide among four glasses, and serve.
per serving: 164 calories; 1.1 g saturated fat; 5.8 g unsaturated fat; 0 mg cholesterol; 23.3 g carbohydrates; 2.3 g protein; 6.5 mg sodium; 3.8 g fiber
SERVES 4
Cherries help prevent inflammation, and blueberries offer antioxidants, including vitamins C and K. African rooibos is a tea that’s high in antioxidants and subtly sweet, but you can also use rose hips, ginger, or hibiscus.
1 cup plain Greek-style yogurt (2 percent)
2 cups (10 ounces) frozen sweet cherries
1 cup (5 ounces) frozen red grapes
½ cup (3 ounces) frozen blueberries
¾ to 1 cup chilled brewed herbal tea, preferably African rooibos
Puree yogurt, fruit, and ¾ cup tea in a blender until smooth; add more tea as needed. Divide among four glasses, and serve.
per serving: 130 calories; .8 g saturated fat; .1 g unsaturated fat; 3.7 mg cholesterol; 25.3 g carbohydrates; 6.2 g protein; 21.4 mg sodium; 2.4 g fiber
MAKES 12 CUPS
Chock-full of grains, nuts, seeds, fruits, and natural sweeteners, granola is easy to prepare, and, when it’s homemade, it’s much lower in sugar and fat than store-bought varieties. This basic recipe can be easily adapted to create many different versions, including the three variations that follow. You can omit the nuts or the dried fruit, as desired. For a vegan option, simply omit the egg whites; the granola won’t be as crunchy but will still be delicious. Freeze granola in an airtight container for up to three months (it thaws quickly), or store at room temperature for up to two weeks.
6 cups old-fashioned rolled oats (not instant)
1¼ cups chopped nuts, such as raw almonds, pistachios, walnuts, pecans, or a combination (optional)
¼ cup raw hulled pumpkin seeds (pepitas) or sunflower seeds
⅓ cup ground flaxseed or toasted wheat germ, or a combination
¾ teaspoon ground cinnamon
3 large egg whites
¾ teaspoon coarse salt
¾ cup sweetener, such as honey, agave, or unsulfured molasses
⅓ cup extra-virgin olive oil
1 cup coarsely chopped dried fruit, such as sour cherries, cranberries, currants, raisins, apricots, figs, or pineapple
1 Preheat oven to 350°F. In a bowl, combine oats, nuts (if using), pumpkin seeds, flaxseed, and cinnamon. In another bowl, whisk together egg whites and salt until frothy. Add honey and oil, and whisk to combine. Stir into oat mixture until combined.
2 Spread mixture in even layers on two rimmed baking sheets. Bake 20 minutes; remove from oven, and use a spatula to gently flip the granola and move it from outer edges to center (to brown evenly). Return to oven, and continue to cook until golden brown, about 10 minutes more. Cool completely on sheets, then transfer to a bowl; stir in dried fruit.
per ½-cup serving: 207 calories; .7 g saturated fat; 5.5 g unsaturated fat; 0 mg cholesterol; 30 g carbohydrates; 6 g protein; 68 mg sodium; 3.8 g fiber
SUGGESTED COMBINATIONS
Pistachios, Sunflower Seeds, Sour Cherries, and Toasted Coconut
Use 1¼ cups chopped pistachios and ¼ cup sunflower seeds in the base. After granola has been baked, stir in 1 cup dried sour cherries and ½ cup toasted unsweetened coconut.
Almonds, Pumpkin Seeds, Currants, and Puffed Brown Rice
Use 1¼ cups sliced almonds and ¼ cup pumpkin seeds in the base. After granola has been baked, stir in 1 cup dried currants and ½ cup puffed brown rice cereal.
Macadamia Nuts with Crystallized Ginger and Pineapple
Use 1¼ cups chopped macadamia nuts, and molasses as the sweetener in the base. Add ¾ teaspoon ground ginger to the oat mixture. After granola has been baked, stir in ¾ cup chopped dried pineapple, ¼ cup chopped crystallized ginger, and ½ cup toasted unsweetened coconut.
Quinoa Crunch with Seasonal Fruit and Yogurt
SERVES 4
High-protein quinoa makes a delicious topping that keeps well. Here, the toasted grain gives crunch to yogurt and fruit. You could also add a few tablespoons to your favorite cereal for added texture.
1 cup quinoa, rinsed and drained
1 tablespoon agave syrup
1 tablespoon neutral-tasting oil, such as canola or safflower
4 cups plain Greek-style yogurt (2 percent)
2 cups mixed fresh fruit, such as berries and cut-up peaches or mango
1 Preheat oven to 375°F. Mix quinoa with syrup and oil; spread in an even layer on a rimmed baking sheet. Bake until crisp, stirring occasionally, 10 to 12 minutes. Transfer to a plate, and let cool before serving. Store quinoa crunch in an airtight container at room temperature for up to 4 weeks.
2 To serve, divide yogurt among four bowls, and top each with fruit and 2 tablespoons quinoa crunch.
per serving: 397 calories; 3.5 g saturated fat; 5 g unsaturated fat; 15 mg cholesterol; 53 g carbohydrates; 25 g protein; 89 mg sodium; 3 g fiber
Fresh Muesli with Apple and Almonds
SERVES 2
Made from uncooked oats, dried fruits, and nuts, muesli does not contain sweeteners, oil, or other more fattening ingredients found in many store-bought cereals. Nondairy milk, such as hazelnut, almond, or hemp milk, makes an easy substitution for those with lactose intolerance.
¾ cup old-fashioned rolled oats (not instant)
¼ cup sliced almonds
½ cup plain Greek-style yogurt (2 percent)
¼ cup milk
½ apple, diced
2 to 4 tablespoons honey
1 Preheat oven to 350°F. Spread oats and almonds evenly on a rimmed baking sheet. Bake until almonds are golden brown, stirring occasionally, 7 to 8 minutes. Transfer to a plate, and let cool completely. (The cereal can be stored for up to 1 week in an airtight container.)
2 In a small bowl, stir together ¾ cup toasted oat mixture, the yogurt, and milk. Cover and refrigerate until oats are soft, about 1 hour, or up to overnight.
3 To serve, spoon muesli into two bowls. Dividing evenly, top with apple and remaining toasted oat mixture; drizzle with honey.
per serving: 322 calories; 1.4 g saturated fat; 5.4 g unsaturated fat; 5.6 mg cholesterol; 49 g carbohydrates; 13.8 g protein; 36.3 mg sodium; 5.3 g fiber
Whole-Grain Toast with Goat Cheese and Raspberries
SERVES 2
Goat cheese may be a good option for those who can’t tolerate cow’s milk, and when combined with tart raspberries on toasted bread, it’s hard for anyone to resist.
2 slices whole-grain bread, toasted
2 ounces fresh goat cheese
½ cup (3 ounces) fresh raspberries
1 tablespoon honey
Dividing evenly, spread toast with goat cheese and top with berries. Mash the berries slightly with a fork, and drizzle with honey.
per serving: 205 calories; 4.4 g saturated fat; 2.4 g unsaturated fat; 13 mg cholesterol; 28 g carbohydrates; 8.8 g protein; 261 mg sodium; 4 g fiber
SERVES 6
Papaya and berries add fiber and antioxidants to these breakfast cups, while mint helps soothe the digestive tract. If you use store-bought granola instead of making your own, be sure to look for varieties that are low in fat and sugar.
1 piece (2 inches) fresh ginger
5 tablespoons honey
1½ teaspoons finely grated lemon zest, plus 1 tablespoon fresh lemon juice
1 large papaya (Mexican or Solo, about 1 pound), peeled, halved lengthwise, seeds removed, cut into ½-inch dice
1 cup (6 ounces) fresh blackberries
1 cup (6 ounces) fresh raspberries
2 cups plain Greek-style yogurt (2 percent)
¼ cup finely chopped fresh mint, plus sprigs for garnish
½ cup Granola
1 Using the large holes of a box grater, grate ginger (unpeeled) into a fine sieve set over a bowl; press with a flexible spatula to extract about 1 tablespoon juice (discard solids). Add 2 tablespoons honey and the lemon juice; whisk to combine. Add papaya, blackberries, and raspberries, and toss gently to coat.
2 Mix yogurt, remaining 3 tablespoons honey, and the zest. Spoon half the fruit mixture into six glasses, dividing evenly. Sprinkle with chopped mint. Top with half the yogurt mixture and half the granola, again dividing evenly. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs, and serve.
per serving: 190 calories; 1.2 g saturated fat; 1.1 g unsaturated fat; 5 mg cholesterol; 35 g carbohydrates; 8.5 g protein; 40 mg sodium; 4.7 g fiber
Banana Bread with Walnuts and Flaxseed
MAKES 1 LOAF; SERVES 8
Banana breads tend to be high in fat and sugar, but this wholesome loaf relies primarily on bananas to keep the bread moist and flavorful. Walnuts and a generous amount of ground flaxseed add texture and plenty of nutrients; substitute toasted pecans for the walnuts if you like, or omit the nuts altogether.
2 tablespoons unsalted butter, melted, plus 1 teaspoon, softened, for pan
½ cup whole-wheat flour
¾ cup all-purpose flour
¼ cup ground flaxseed
¾ teaspoon coarse salt
¾ teaspoon baking powder
½ teaspoon baking soda
1 large whole egg, plus 1 large egg white
½ cup packed light brown sugar
1½ teaspoons pure vanilla extract
¾ cup mashed very ripe bananas (about 2)
½ cup walnuts, toasted and coarsely chopped (optional)
1 Preheat oven to 350°F. Brush a 9-by-5-by-3-inch loaf pan with softened butter. In a bowl, whisk together both flours, flaxseed, salt, baking powder, and baking soda.
2 With an electric mixer on medium-low speed, beat whole egg and egg white until thoroughly combined. Add melted butter, the sugar, vanilla, and bananas, and mix until combined. Add the flour mixture, and mix on low speed just until incorporated. Stir in walnuts by hand.
3 Pour batter into prepared pan. Bake until golden brown and a tester inserted into the center comes out clean, about 35 minutes. Let cool slightly in pan on a wire rack before turning out onto rack to cool completely, top side up. The bread can be wrapped tightly in plastic and kept at room temperature for up to 4 days.
per serving: 263 calories; 3 g saturated fat; 7.5 g unsaturated fat; 35 mg cholesterol; 37 g carbohydrates; 6.1 g protein; 231 mg sodium; 4.3 g fiber
Oat Bran–Applesauce Mini Muffins
MAKES 2 DOZEN
Loaded with soluble fiber, the old-fashioned oats in these muffins help reduce cholesterol and regulate blood sugar. Dates and applesauce—both full of fiber, vitamins, and natural sugars—create a complex caramel flavor when combined with the honey.
2 cups unsweetened applesauce
2 ounces dates, pitted and chopped (about ½ cup)
1 cup wheat bran
½ cup low-fat buttermilk
1 large egg
2 tablespoons honey
¾ teaspoon finely grated peeled fresh ginger
½ teaspoon pure vanilla extract
½ cup plus 2 tablespoons all-purpose flour
2 tablespoons ground flaxseed
1¼ teaspoons baking soda
¼ teaspoon salt
¼ teaspoon ground allspice
¼ cup plus 1 tablespoon old-fashioned rolled oats (not instant)
Vegetable oil cooking spray
1 Preheat oven to 375°F. Cook applesauce and dates in a medium saucepan over medium heat, stirring frequently, until mixture is reduced to 1¼ cups, 15 to 20 minutes. Transfer to a large bowl, and let cool completely.
2 Add bran, buttermilk, egg, honey, ginger, and vanilla to applesauce mixture, stirring to combine. Let stand 10 minutes.
3 Whisk together flour, flaxseed, baking soda, salt, allspice, and ¼ cup oats. Stir into applesauce mixture.
4 Coat two mini-muffin tins with cooking spray. Spoon batter into prepared cups, filling each to the brim. Sprinkle the remaining 1 tablespoon oats over muffins, dividing evenly. Bake, rotating tins halfway through, until a tester inserted into the centers comes out clean, 20 to 23 minutes. Let cool completely in tins on wire racks. Muffins can be stored up to 3 days at room temperature in an airtight container.
per serving (1 muffin): 43 calories; .1 g saturated fat; .4 g unsaturated fat; 9 mg cholesterol; 9 g carbohydrates; 1.4 g protein; 86 mg sodium; 1.6 g fiber
Egg, Kale, and Ricotta on Toast
SERVES 2
Lightly sautéed greens transform a standard egg-and-toast breakfast into a special morning meal that could also serve as a light supper. The kale adds a healthy boost of calcium, folic acid, and carotenoids, as well as vitamin K.
2 tablespoons extra-virgin olive oil
2 garlic cloves, crushed
4 cups chopped trimmed kale (about 1 large bunch), preferably Lacinato
3 tablespoons water
2 tablespoons fresh lemon juice
½ teaspoon coarse salt
Freshly ground pepper
2 slices rustic bread, toasted
3 tablespoons ricotta cheese
2 large eggs
1 Heat 1 tablespoon oil in a medium skillet over medium-high. Cook garlic until barely golden, stirring frequently, about 1 minute. Add kale and the water; cook until tender, stirring occasionally, about 8 minutes. Add lemon juice and salt, and season with pepper; stir to combine.
2 Spread each slice of bread with half of the cheese. Top with kale mixture, dividing evenly.
3 Heat remaining 1 tablespoon oil in another skillet over medium. Crack eggs into skillet, one at a time. Cook until whites are just set, about 2 minutes. With a spatula, carefully place an egg on each bruschetta, and serve.
per serving: 313 calories; 4.2 g saturated fat; 14 g unsaturated fat; 12 mg cholesterol; 27 g carbohydrates; 12.7 g protein; 731 mg sodium; 1.3 g fiber
Frittata Ranchera with Black Beans
SERVES 4
A frittata is an excellent make-ahead meal, delicious served hot, cold, or at room temperature. Black beans are a great source of fiber, which helps to balance blood sugar.
6 large whole eggs plus 2 large egg whites
¼ cup finely chopped fresh flat-leaf parsley
Coarse salt and freshly ground pepper
1 tablespoon extra-virgin olive oil
1 onion, finely chopped
1½ cups grape or cherry tomatoes, halved
2 jalapeño chiles, finely chopped (ribs and seeds removed for less heat, if desired)
¼ cup crumbled fresh goat cheese
1 can (15 ounces) black beans, drained and rinsed
1 Heat broiler, with rack 4 inches from the heat source. In a large bowl, whisk together whole eggs, egg whites, and parsley; season with ½ teaspoon salt and ¼ teaspoon pepper.
2 Heat oil in a medium ovenproof skillet over medium. Add onion, tomatoes, and jalapeños; cook, stirring occasionally, until onion has softened, about 6 minutes. Add egg mixture. Sprinkle evenly with cheese. Cover, reduce heat to low, and cook until eggs are almost set, 5 to 7 minutes. Meanwhile, heat beans in a small saucepan over medium-low until warmed through (add water if too dry); season with pepper.
3 Uncover skillet, and place frittata under broiler. Cook until the top is set and just beginning to brown, 3 to 4 minutes.
4 Run a flexible spatula around edge of frittata to loosen from pan, then slide onto a plate. Cut frittata into wedges, and serve with black beans.
per serving: 268 calories; 3.3 g saturated fat; 4.1 g unsaturated fat; 3 mg cholesterol; 21 g carbohydrates; 18 g protein; 762 mg sodium; 7 g fiber
Mushroom and Scallion Frittata
SERVES 4
Any combination of mushrooms works well in this dish; choose among shiitake, cremini, oyster, or maitake.
3 large whole eggs plus 3 large egg whites
¼ cup cottage cheese
6 mushrooms, trimmed, cleaned, and thinly sliced
4 scallions, trimmed and finely chopped
Coarse salt and freshly ground pepper
1 tablespoon extra-virgin olive oil
1 Heat broiler, with rack 4 inches from heat source. In a large bowl, whisk together whole eggs, egg whites, and cottage cheese. Add mushrooms and scallions; season with ½ teaspoon salt and ¼ teaspoon pepper.
2 Heat oil in a medium ovenproof skillet over medium. Add egg mixture. Cook until eggs are almost set, 3 to 5 minutes.
3 Transfer skillet to broiler. Cook until the top is set and just beginning to brown, 3 to 4 minutes. Run a flexible spatula around edge of frittata to loosen from pan. Cut into wedges, and serve.
per serving: 112 calories; 1.8 g saturated fat; 5 g unsaturated fat; 160 mg cholesterol; 3.5 g carbohydrates; 7.7 g protein; 254 mg sodium; .6 g fiber
Pecan Pancakes with Mixed Berry Compote
SERVES 4
Combining berries (good sources of vitamin C and anthocyanins) with vitamin E–filled wheat germ and pecans maximizes this breakfast favorite’s antioxidant properties.
2 cups (12 ounces) mixed fresh or frozen berries (thawed)
1 tablespoon honey
1 teaspoon finely grated lemon zest
½ cup all-purpose flour
¼ cup whole-wheat flour
¼ cup toasted wheat germ
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 cup plain low-fat yogurt
2 tablespoons unsalted butter, melted, plus more for pan
1 large egg
½ cup pecans, coarsely chopped
1 In a small saucepan, bring berries, honey, and lemon zest to a boil. Reduce heat to a simmer and cook, stirring occasionally, until thickened, 7 to 8 minutes. Transfer to a bowl.
2 Preheat oven to 200ºF. Whisk together flours, wheat germ, baking powder, baking soda, and salt. In another bowl, whisk together yogurt, melted butter, and egg; add flour mixture and pecans and whisk until just moistened (batter should be slightly lumpy; do not overmix).
3 Heat a griddle or large skillet over medium. Lightly coat griddle with butter. Working in batches, add ¼ cup batter per pancake, using the back of a spoon to spread to about 4 inches in diameter. Cook until bubbles appear on surface and start to burst, 1 to 3 minutes. Flip with a thin spatula, and cook until lightly browned on the other side, 1 to 2 minutes more. Transfer to a baking sheet and keep warm in the oven while you make more pancakes with remaining batter. Serve warm, topped with berry mixture.
per serving: 368 calories; 6 g saturated fat; 13 g unsaturated fat; 72 mg cholesterol; 40 g carbohydrates; 12 g protein; 566 mg sodium; 6 g fiber
SERVES 4
A steamed salmon fillet makes for a healthful—and unexpectedly delicious—morning meal, especially when served with avocado. Both foods are excellent sources of unsaturated fats, which benefit the heart.
2 lemons (1 sliced into thin rounds,1 cut into wedges)
4 wild salmon fillets (each 1 inch thick and about 4 ounces)
Coarse sea salt, such as fleur de sel
1 ripe, firm Hass avocado
1 Arrange lemon rounds on bottom of a bamboo steamer basket. Season salmon fillets on both sides with ¼ teaspoon sea salt, dividing evenly. Place salmon on top of lemon rounds, and cover with steamer lid.
2 Bring about 1 inch of water to a simmer in a large skillet. Place steamer basket in skillet, and steam until fish is opaque throughout, about 7 minutes.
3 Cut avocado in half lengthwise, and remove pit; peel and thinly slice. Arrange avocado and salmon on plates. Season salmon with more salt, if desired, and serve with lemon wedges.
per serving: 303 calories; 3.2 g saturated fat; 12.3 mg unsaturated fat; 69 mg cholesterol; 7.7 g carbohydrates; 24 g protein; 180 mg sodium; 3.9 g fiber
Hard-Cooked Egg Whites with Avocado
SERVES 4
This breakfast is a good option for anyone monitoring cholesterol intake: Egg whites don’t contain any saturated fat, and avocados have monounsaturated fat, which actually helps lower LDL (“bad”) cholesterol.
8 large hard-cooked eggs
2 ripe, firm Hass avocados
Coarse salt and freshly ground pepper
1 tablespoon extra-virgin olive oil
1 Peel eggs and cut in half. Remove yolks (reserve yolks for another use, if desired). Tear whites into 1-inch pieces; divide among four bowls.
2 Cut avocados in half lengthwise, and remove pits. Using a spoon, scrape out bite-size pieces into bowls, dividing evenly. Season with a pinch of salt and pepper. Drizzle each serving with ¾ teaspoon oil, and serve.
per serving: 211 calories; 2 g saturated fat; 13 g unsaturated fat; 0 mg cholesterol; 9.1 g carbohydrates; 9 g protein; 238 mg sodium; 6 g fiber
