HEALTHY RECIPES FOR NON-FASTING DAYS: BREAKFAST

Note on Non-Fasting Day Recipes: The recipes for non-fasting days are low in calories but suitable for guests or the entire family, so we’ve created most of them to make four servings. If you like, you can either halve the ingredients or freeze extra servings for easy reheating on another day.

Nutty Peach Parfaits

These parfaits may look pretty, but they’re even healthier than they look. The walnuts add omega-3 fats and fiber as well as crunch, and the Greek yogurt has as much as fourteen grams of protein per cup.

• 4 medium peaches, sliced • 4 (6-ounce) containers vanilla Greek yogurt

• ½ cup unsalted walnuts, chopped

Divide the ingredients between four parfait or dessert dishes. Start with a layer of peaches;

then add a spoonful of yogurt and then a sprinkling of walnuts.

Yields 4 servings.

Salmon and Tomato Egg Sandwiches

This breakfast sandwich is far healthier and more substantial than anything you can pick up at the drive-through; it’s also a lot tastier, but only takes a few minutes to prepare.

• 4 light multigrain English muffins • 1 teaspoon olive oil • 6 ounces canned pink salmon • 1 cup diced tomatoes • 8 large eggs, beaten

• ½ teaspoon salt • ¼ teaspoon freshly ground black pepper • 1 cup fresh arugula

Toast the English muffins while you prepare the eggs.

In a medium skillet, heat the olive oil over medium-high heat. Add the salmon and tomatoes to the pan, and sauté, stirring frequently, for 4 minutes.

Pour the eggs over the top, season with the salt and pepper, and scramble, stirring frequently, for about 2 minutes, or until the eggs are set.

Place the English muffin halves on 4 plates and top each bottom half with one-quarter of the egg mixture. Top with arugula and the other muffin half.

Yields 4 servings.

Cocoa-Banana Breakfast Smoothie

This smoothie takes just seconds to make, but it’s loaded with nutrition. The Greek yogurt provides a healthy dose of protein and the bananas are a great source of potassium.

• 24 ounces vanilla Greek yogurt • 2 medium bananas, cut into chunks • 1 teaspoon honey

• 2 tablespoons unsweetened cocoa powder • ½ cup low-fat milk • ½ cup ice cubes

Place the yogurt and bananas into a blender and blend on high until the bananas are smooth. Add the honey, cocoa, and milk and blend again until well incorporated.

Add the ice and blend again, pulsing as needed, until the mixture is smooth and thick.

Yields 4 servings.

Cranberry-Walnut Whole Wheat Pancakes

These pancakes are a delicious way to start your day. The cranberries are tart yet sweet, and the walnuts add crunch and texture to this comfort classic.

• ½ cup fresh cranberries • ¾ cup whole wheat flour • 2 tablespoons sugar • 1 tablespoon baking powder • ¼ teaspoon salt • ½ teaspoon ground nutmeg

• ½ teaspoon pure vanilla extract • 1¼ cup low-fat milk • 1 large egg, beaten • ½ cup chopped walnuts • 1 tablespoon coconut oil, divided

In a small bowl, combine the cranberries with a handful of the whole wheat flour, tossing them well to coat.

In a large mixing bowl, combine the remaining flour, sugar, baking powder, salt, and nutmeg, stirring to blend well.

Add the vanilla, milk, and egg and stir to blend, but don’t overmix. The batter should remain somewhat lumpy. Gently fold in the walnuts and cranberries (with flour) and set the batter aside for 10 minutes.

In a large heavy skillet, heat about ½ teaspoon of the coconut oil over medium heat. Ladle enough batter into the pan to make a 6-inch pancake. Cook for about 2 minutes, or until the edges are bubbly, then flip the pancake and cook for 1 minute more. Transfer to a plate and cover to keep warm while you make the rest of the pancakes. Add additional coconut oil to the pan as needed.

To serve, place 2 pancakes on each plate and top with warm maple syrup, honey, or molasses.

Yields 4 servings.

Scrambled Egg Soft Tacos

Finding alternatives to fast food for your morning meal can be a challenge, but this recipe is an excellent one to try. It’s loaded with southwestern flavor, but low in both fat and calories.

• 8 (6-inch) whole wheat tortillas • 1 teaspoon olive oil • 2 green onions, chopped • ½ teaspoon cayenne pepper

• 12 large eggs, beaten • 1 cup mild chunky salsa • 1 cup low-fat shredded cheddar cheese

Place the tortillas on a plate, top with a damp paper towel, and microwave for 30 to 45 seconds, or just until warm and pliable. Cover with a second plate or pot lid to keep warm.

In a large heavy skillet, heat the olive oil over medium heat. Add the green onions and sauté for 1 minute. Stir the cayenne into the eggs, then pour them into the skillet. Scramble, stirring constantly, until the eggs are cooked, about 5 minutes.

Divide the egg mixture evenly between the tortillas, top the tortillas with 2 tablespoons each salsa and cheddar cheese, and fold the tacos in half.

Yields 4 servings (2 tacos each).

Herb and Swiss Frittata

This frittata looks like something you’d see in a restaurant, but it takes just a few minutes to prepare. You’ll love the layered flavors, courtesy of mild Swiss cheese and fresh herbs.

• 2 teaspoons olive oil • 8 large eggs, beaten • ½ teaspoon salt • ½ teaspoon freshly ground black pepper

• 2 teaspoons chopped fresh parsley • 2 teaspoons chopped fresh marjoram • 1 teaspoon chopped fresh basil • ½ cup shredded low-fat Swiss cheese

Preheat the oven to 375 degrees F.

Heat the olive oil in a large ovenproof skillet over high heat. Pour in the eggs, distributing them evenly around the skillet. Season with the salt and pepper.

Remove the skillet from the heat and sprinkle the parsley, marjoram, and basil evenly over the top of the eggs. Top with the Swiss cheese.

Place the skillet in the middle of the oven and bake for 18 to 22 minutes, or until a toothpick inserted into the center comes out clean.

To serve, cut into four wedges and serve hot.

Yields 4 servings.

Vanilla-Almond Protein Shake

This breakfast shake has plenty of protein and healthy fats to keep you going on even your toughest mornings. This is a great way to get your breakfast to go—just pour into a travel mug and drink on your way.

• 2 cups cold water • 4 scoops unflavored whey protein isolate powder • ¼ cup almond butter

• 2 tablespoons honey • ½ teaspoon almond extract • ½ teaspoon ground nutmeg • 10 ice cubes

In a blender, combine the cold water, protein powder, almond butter, honey, almond extract, and nutmeg. Blend on high for about 30 seconds, or until smooth.

Add the ice cubes and blend again until thick and creamy. Drink immediately.

Yields 2 servings.

Scrambled Eggs with Mushrooms and Onions

This egg dish cooks up in a hurry but has a flavor that will beg you to slow down and savor it. This makes a great sandwich filling, too. If you must eat breakfast on the run, a whole wheat pita pocket is a good choice.

• 1 teaspoon olive oil • 1 cup sliced fresh mushrooms • ¼ cup thinly sliced yellow onion • 1 tablespoon chopped fresh tarragon

• ½ cup chopped fresh parsley • ½ teaspoon salt • ½ teaspoon freshly ground black pepper • 8 large eggs, beaten

In a large heavy skillet, heat the olive oil over medium heat. Add the mushrooms, onion, tarragon, parsley, salt, and pepper, and sauté for 4 minutes, stirring occasionally.

Pour in the eggs and scramble, stirring constantly, until they are cooked, about 2 minutes. To serve, divide between 4 plates.

Yields 4 servings.

Grilled Fruit Salad

Fruit doesn’t always have to be raw; in fact, grilling or broiling fresh fruit brings out its natural sugars and intensifies its flavor. Double the recipe and use the leftovers as a side dish for chicken or seafood.

• 8 slices fresh or canned (unsweetened) pineapple • 4 fresh peaches or nectarines, pitted and sliced into 8 pieces each • 8 (½-inch-thick) slices fresh honeydew melon

• 1 teaspoon honey, warmed for 30 seconds in microwave • ½ teaspoon salt

Preheat the broiler and line a baking sheet with aluminum foil.

Spread the fruit in a single layer on the baking sheet and brush with the honey on both sides. Sprinkle the salt over the top and place the pan 3 inches below the broiler.

Broil for 3 minutes, turn each piece of fruit, then broil for 2 minutes more, or just until the fruit is slightly browned at the edges.

Place 2 pineapple slices, 8 peach slices, and 2 melon slices onto each of 4 plates and serve warm.

Yields 4 servings.

Hearty Hot Cereal with Berries

Whole grains are not only great for your heart; they’re also great for your waist. The high fiber content makes them filling and provides slow, steady energy for your day. The addition of berries and nuts in this recipe makes it especially hearty.

• 4 cups water • ½ teaspoon salt • 2 cups whole rolled oats • ½ cup chopped walnuts • 2 teaspoons flaxseed

• 2 tablespoons honey • ½ cup fresh blueberries • ½ cup fresh raspberries • 1 cup low-fat milk

In a medium saucepan, bring the water to a boil over high heat and add the salt.

Stir in the oats, walnuts, and flaxseed, then reduce the heat to low and cover. Cook for 16 to 20 minutes, or until the oatmeal reaches the desired consistency.

Divide the oatmeal between 4 deep bowls and top each with 2 tablespoons of both blueberries and raspberries. Add ¼ cup milk to each bowl and serve.

Yields 4 servings.

Easy Granola Bars

This recipe is far better for you than any commercial granola bars, which are often laden with high-fructose corn syrup and less healthy grains. These bars bake up in a jiffy and will keep in an airtight container for up to one week—that is, if they last that long.

• 1 teaspoon coconut oil • 1 cup pecan pieces • 1 cup raw pumpkin seeds • 1 cup chopped walnuts • 1 cup dried cranberries • 1 cup dried apricots, chopped • 1 cup unsweetened coconut flakes

• ¼ cup coconut oil, melted • ½ cup almond butter • ½ cup raw honey • ¼ teaspoon pure vanilla extract • ½ teaspoon salt • 1 teaspoon ground cinnamon

Preheat the oven to 325 degrees F. Grease a 9-by-13-inch baking pan with the 1 teaspoon of coconut oil and set aside.

In a large bowl, combine the pecans, pumpkin seeds, walnuts, cranberries, apricots, and coconut flakes, and toss to mix well.

In a small saucepan over low heat, combine the melted coconut oil, almond butter, honey, vanilla, salt, and cinnamon, and heat just until the honey is melted.

Transfer the nut mixture to the baking pan, pressing down to spread it evenly. Pour the honey mixture evenly over the top.

Bake for 35 to 40 minutes, or until golden. Let the mixture cool to room temperature before cutting into equal bars. Store in an airtight container for up to 1 week.

Yields 1 dozen bars.

Pecan-Banana Pops

A healthy breakfast doesn’t necessarily have to be hot; in fact, this one is frozen. Make a bunch of these pops ahead of time and keep them in the freezer. They make an excellent after-school treat as well. Kids love them!

• 4 large just-ripe bananas • 4 Popsicle sticks • ½ cup almond butter

• 2 tablespoons raw honey • ¾ cup chopped pecans

Peel and cut one end from each banana, and insert a Popsicle stick into the cut end.

In a small bowl, stir together the almond butter and honey, and heat in the microwave for 10 to 15 seconds, or just until the mixture is slightly thinned. Pour onto a sheet of wax paper or aluminum foil and spread with a spatula.

On another piece of wax paper or foil, spread the chopped pecans. Line a small baking sheet or large plate with a third piece of wax paper or foil.

Roll each banana first in the honey mixture until well coated, then in the nuts until completely covered, pressing down gently so the nuts adhere.

Place each finished banana onto the baking sheet. When all of the bananas have been coated, place the sheet in the freezer for at least 2 hours. For long-term storage, transfer the frozen bananas into a resealable plastic bag.

Yields 4 pops.