Good morning sunshine! We’ll bet breakfast is your favorite part of the day. Who doesn’t love waking up an hour earlier than they need to, breaking out the cutting board, and dirtying 10 dishes before 7:00 a.m.?
Yeah, that is so not happening. We know breakfast is sometimes the hardest meal to cook, and the easiest meal to skip. Especially when you live by yourself, breakfast seems like an unnecessary burden when the snooze button on your phone is just so tempting. What could be the harm in skipping breakfast—saves you a few calories, right? Wrong. Skipping breakfast sets you up for a day of lower energy, midday cravings, and a slower metabolism. Plus one recent study found that working women who occasionally skipped breakfast had a 54 percent higher risk of eventually being diagnosed with type 2 diabetes.1
So we’ve convinced you to eat breakfast, but does that mean an extra-large bagel and shmear, or a big fruity muffin from the coffee shop? No! Drop the cheese Danish! Think about what your body is going through first thing in the morning. You’ve been fasting since dinner the night before, and your body is ready for its first shot of fuel for the day. What kind of fuel is a big carby breakfast, and how is that going to make you feel? How do you feel after a large bowl of spaghetti? It’s delicious, but that big dose of carbohydrates is just setting you up for a big energy crash later on.
The bagel is out, the muffin is in the trash, and you’re hungry…now what? The Prep It Ahead section in this chapter is there for you sleepyheads who are addicted to the snooze button and have mastered the skill of putting on lipstick while your sleep mask is still on. Just prep your breakfast the night before, and you can grab and go. But may we suggest taking 10 minutes to sit down, set the phone aside, and just enjoy your morning?
Once you’re used to taking some time for breakfast in the morning, or if you’re already someone who likes to be up for a while before leaving for work or the gym, take a look at the Throw It Together meals. These yummy recipes take very little time to put together (even less if you prepped your veggies on Sundays) and are a nice time to drink your coffee and mentally prepare for the day. Just make sure that if you don’t have the time to completely wash your dishes, you at least rinse or soak them before leaving for work. Cleaning dried eggs off dishes is THE. WORST.
Then there’s our favorite group of recipes, the Take Your Time breakfasts. These are for the days off work, weekends, work-from-home days, or any day when you have a little extra time and want to really start your day out right. Breakfast really is the most important meal of the day, and with these recipes it can also be the most delicious!
PREP IT AHEAD
Bagel with Rosemary-Apricot “Jam”
Oatmeal with Brown Sugar Pineapple Swirl
Sausage, Kale, and Apple Frittata
Blueberry, Flax, and Cardamom Muffins
THROW IT TOGETHER
Green Tea French Toast with Mandarin Orange Preserves
Eggs with Crab and Tomato on Toast
Blueberry Muffin Breakfast Parfait
Steak and Eggs with Watermelon Chimichurri
Peanut Butter Pancakes with Pomegranate Syrup
TAKE YOUR TIME
Butternut-Maple Amaranth Porridge
Poached Egg over Asparagus with Mustard Sauce
VEGETARIAN
Making homemade jam is a simple and fun kitchen activity, and a great way to prep for your meals in advance since you can keep the jam in the refrigerator in an airtight container for up to 1 week.
Prep time: 5 minutes
Total time: 10 minutes
Makes 2 servings
6 dried apricots
1 teaspoon firmly packed brown sugar
¼ teaspoon chopped fresh rosemary
⅔ cup water
2 ounces cream cheese, divided
½ teaspoon grated orange zest
1 whole grain bagel, halved
1 tablespoon chopped pistachios
1. In a small saucepan, bring the apricots, brown sugar, rosemary, and water to a simmer over medium heat. Cook for 5 minutes, or until the apricots are soft.
2. Transfer the apricot mixture to a blender or food processor and puree until thick and slightly chunky. Add 1 ounce of the cream cheese and the orange zest and pulse until incorporated. Chill until ready to use.
3. Toast the bagel halves and spread with the remaining 1 ounce cream cheese. Spread the rosemary-apricot jam over the bagel halves and sprinkle with the pistachios.
Nutrition (per serving) • 235 calories, 6 g protein, 29 g carbohydrates, 4 g fiber, 10 g sugars, 12 g fat, 5.5 g saturated fat, 212 mg sodium
VEGETARIAN
Spice up the classic breakfast dish by adding yogurt, pumpkin seeds, and pineapple to your oatmeal. To prep ahead for the week, make a large batch of oatmeal at the beginning of the week, and keep 1-cup portions in airtight containers in the refrigerator for up to 1 week.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
2 tablespoons finely chopped pineapple
2 teaspoons firmly packed brown sugar
½ cup rolled oats
1 cup water
2 tablespoons 2% plain Greek yogurt
1 tablespoon toasted pumpkin seeds
1. In a small bowl, combine the pineapple and brown sugar. Set aside.
2. In a small saucepan, combine the oats and water. Simmer over medium heat, stirring, for 4 minutes, or until soft.
3. Transfer the oatmeal to a bowl and stir in the yogurt. Swirl in the reserved pineapple mixture and top with the pumpkin seeds.
Nutrition (per serving) • 270 calories, 12 g protein, 42 g carbohydrates, 5 g fiber, 14 g sugars, 7 g fat, 1 g saturated fat, 39 mg sodium
OATS | Our bones are, quite literally, the foundation for everything we do. Manganese is essential for strong bones; it increases their mineral density and helps build them. Manganese is also crucial for collagen development, which keeps your skin healthy and glowing. Oats are one of the best sources out there for manganese, so whether you get them in cookies or breakfast cereal, oats are helping make you beautiful from the inside out.
VEGETARIAN
While it might seem like a nighttime treat, fried rice is a great breakfast dish with a healthy balance of protein, carbohydrates, and fiber. To make the rice extra crispy and cook time quick, precook the rice early in the week and add it to the pan cold. For a spicy kick, drizzle this dish with Sriracha before serving!
Prep time: 5 minutes
Total time: 15 minutes
Makes 2 servings
1 teaspoon + 1 tablespoon canola oil, divided
2 eggs, beaten
5 cloves garlic, minced
1½ cups cold cooked brown rice
2 teaspoons soy sauce
1 scallion, thinly sliced
1. In a medium nonstick skillet, heat 1 teaspoon of the oil over medium heat. Add the eggs and swirl to create an even layer. Cover and cook for 3 minutes, or until just set in the center. Transfer to a plate, roll up while still warm, and slice into ½"-thick strips. Set aside.
2. Wipe out the skillet. Add the remaining 1 tablespoon oil and the garlic and cook, stirring, over medium-low heat until slightly browned and crispy, 2 minutes. Remove the garlic from the skillet, leaving the oil. Set the garlic aside.
3. Add the rice to the skillet in an even layer. Cook for 30 seconds, or until the rice begins to crackle. Toss, spread in an even layer again, and cook for 30 seconds, or until the rice begins to crackle. Add the soy sauce, toss to coat, and cook, stirring, for 1 minute, or until the rice is warmed through.
4. Transfer the rice to 2 small bowls. Top each with half of the reserved crispy garlic, egg, and scallion.
Nutrition (per serving) • 333 calories, 11 g protein, 37 g carbohydrates, 3 g fiber, 1 g sugars, 15 g fat, 2.5 g saturated fat, 374 mg sodium
GLUTEN-FREE | FREEZER FRIENDLY
A frittata is basically a crust-free, easier-to-make quiche. And this one is even easier because it is prep-friendly for both the night before (chop the leek and kale in advance and store in the refrigerator) and the week or month before—the whole frittata, or leftover slices, will hold in the refrigerator wrapped in foil for up to 1 week or in the freezer for up to 1 month.
Prep time: 10 minutes
Total time: 30 minutes
Makes 4 servings
6 eggs
3 egg whites
¼ cup 1% milk
½ teaspoon kosher salt, divided
½ teaspoon ground black pepper, divided
2 teaspoons olive oil
1 small leek, white part only, rinsed and sliced into thin half-moons
3 kale leaves, stems removed, leaves chopped
4 links precooked turkey breakfast sausage, cut into ¼"-thick slices on a diagonal
½ crisp lightly sweet apple, such as Jazz, Ruby Frost, or Opal, cut into thin wedges
1. Preheat the oven to 450°F. In a bowl, whisk together the eggs, egg whites, milk, and ¼ teaspoon each of the salt and pepper. Set aside.
2. In a large ovenproof nonstick skillet, heat the oil over medium heat. Cook the leek, stirring, for 3 to 4 minutes, or until golden. Add the kale and the remaining ¼ teaspoon each salt and pepper and cook for 2 to 3 minutes, or until wilted. Add the sausage and cook for 2 minutes, or until heated through. Add the apple and cook for 1 to 2 minutes, or until heated through.
3. Pour in the reserved egg mixture and cook for 5 minutes, or until just barely set, swirling the pan and gently lifting the edges of the egg with a spatula to allow egg to flow underneath. Transfer the skillet to the oven and bake for 5 minutes, or until puffed, golden, and set.
4. Slice and serve or let cool completely before wrapping in foil.
Nutrition (per serving) • 252 calories, 16 g protein, 10 g carbohydrates, 1 g fiber, 4 g sugars, 16 g fat, 5 g saturated fat, 591 mg sodium
VEGETARIAN | FREEZER FRIENDLY
Now this is the kind of muffin we love—low in calories and fat, high in protein and fiber. Plus, it has good-for-you ingredients like blueberries and flaxseeds. To prep ahead, make these at the beginning of the week and wrap in plastic wrap to store in the refrigerator for up to a week. You can also store them in the freezer for up to 6 months, for those random mornings when you didn’t plan ahead and don’t have time to cook.
Prep time: 5 minutes
Total time: 1 hour
Makes 6
1 cup all-purpose flour
¼ cup ground flaxseeds
Grated zest of ½ orange
¾ teaspoon baking powder
½ teaspoon ground cardamom
¼ teaspoon baking soda
Pinch of salt
1 egg
¼ cup honey
¼ cup fat-free plain kefir
¼ cup unsweetened applesauce
½ teaspoon vanilla extract
¾ cup frozen unsweetened blueberries
1. Preheat the oven to 350°F. Line 6 cups of a 12-cup muffin pan with paper liners.
2. In a medium bowl, combine the flour, flaxseeds, orange zest, baking powder, cardamom, baking soda, and salt.
3. In a separate bowl, combine the egg, honey, kefir, applesauce, and vanilla. Pour the wet ingredients into the dry and stir to combine. Fold in the blueberries and spoon the batter into the lined muffin cups. Bake for 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
4. Let the muffins cool in the pan for 5 minutes, then remove to a rack to cool completely.
Nutrition (per serving) • 181 calories, 5 g protein, 34 g carbohydrates, 3 g fiber, 15 g sugars, 4 g fat, 0.5 g saturated fat, 165 mg sodium
VEGAN
Whether it’s for a snack or over yogurt for breakfast, granola has the possibility to be a healthy option. Unfortunately, it takes reading dozens of labels to locate a healthy bag in the grocery store. Save yourself calories and money by making one of these varieties—start with our base oat recipe, and add in fun flavors and ingredients. Once you get the hang of it, you can even experiment with making your own version!
Prep time: 5 minutes
Total time: 30 minutes
Makes 8 servings
3 cups rolled oats
½ cup wheat germ
¼ cup ground flaxseeds
¼ teaspoon kosher salt
¼ cup maple syrup
¼ cup coconut oil
1. Preheat the oven to 350°F. Line a large rimmed baking sheet with parchment paper.
2. In a large bowl, combine the oats, wheat germ, flaxseeds, and salt.
3. In a small saucepan, combine the maple syrup and oil. Cook over medium-low heat until the oil melts.
4. Stir the maple mixture into the oat mixture until combined. Spread onto the baking sheet in an even layer and bake for 15 minutes, or until golden and crisp.
5. Cool completely and transfer to an airtight container. Store for up to 1 month.
Nutrition (per ½-cup serving) • 252 calories, 8 g protein, 32 g carbohydrates, 5 g fiber, 8 g sugars, 11 g fat, 6 g saturated fat, 63 mg sodium
Prep time: 5 minutes
Total time: 30 minutes
Makes 10 servings
Basic Granola recipe
½ cup raw pumpkin seeds
¼ cup shelled sunflower seeds
2 tablespoons chia seeds
1 tablespoon sesame seeds
2¼ teaspoons pumpkin pie spice
During step 2 of the Basic Granola recipe, add raw pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, and pumpkin pie spice to the oat mixture.
Nutrition (per ½-cup serving) • 284 calories, 9 g protein, 29 g carbohydrates, 6 g fiber, 6 g sugars, 15 g fat, 6 g saturated fat, 54 mg sodium
Prep time: 5 minutes
Total time: 30 minutes
Makes 10 servings
Basic Granola recipe
3 tablespoons unsweetened cocoa powder
½ cup coarsely chopped unsweetened banana chips
¼ cup toasted unsweetened coconut flakes
During step 3 of the Basic Granola recipe, add unsweetened cocoa powder to the oil and syrup mixture, and after the granola is baked in step 4, stir in ½ cup coarsely chopped unsweetened banana chips and ¼ cup toasted unsweetened coconut flakes.
Nutrition (per ½-cup serving) • 237 calories, 7 g protein, 29 g carbohydrates, 5 g fiber, 8 g sugars, 11 g fat, 6 g saturated fat, 51 mg sodium
Prep time: 5 minutes
Total time: 30 minutes
Makes 10 servings
Basic Granola recipe
¾ cup sliced almonds
4 teaspoons vanilla
½ cup dried cherries
During step 2 of the Basic Granola recipe, add sliced almonds to the oat mixture, then move to step 3 of the Basic Granola recipe and add vanilla extract to the oil and syrup mixture. After the granola is baked in step 4, mix in dried cherries.
Nutrition (per ½-cup serving) • 268 calories, 8 g protein, 32 g carbohydrates, 7 g fiber, 9 g sugars, 12 g fat, 5 g saturated fat, 51 mg sodium
VEGETARIAN | FREEZER FRIENDLY
Change up your breakfast routine with Indian spices, lots of protein, and a quick grab-and-go dish that is anything but boring. Make the chana saag in advance, and eat it throughout the week for breakfast (or lunch, or dinner) or freeze for up to 3 months.
Prep time: 5 minutes
Total time: 15 minutes
Makes 4 servings
1 tablespoon canola oil
½ cup chopped onion
1 clove garlic, minced
1 teaspoon curry powder
1 teaspoon garam masala
1 can (14½ ounces) petite diced tomatoes
1 can (15 ounces) chickpeas, rinsed and drained
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
5 ounces baby spinach
2 cups 2% plain Greek yogurt, divided
1. In a large nonstick skillet, heat the oil over medium-low heat. Cook the onion and garlic for 5 to 6 minutes, or until softened and translucent. Add the curry powder and garam masala and cook for 1 minute, or until fragrant.
2. Increase the heat to medium and add the tomatoes with their juices, the chickpeas, salt, and pepper and bring to a boil. Add the spinach and cook, stirring, for 2 to 3 minutes, or until wilted.
3. Place ½ cup yogurt in a bowl and top with one-quarter of the chana saag.
4. Cool the remaining chana saag and store in the refrigerator in an airtight container for up to 1 week or divide it into individual portions and freeze for up to 3 months. Reheat and serve each portion over ½ cup yogurt.
Nutrition (per serving) • 218 calories, 15 g protein, 25 g carbohydrates, 7 g fiber, 7 g sugars, 7 g fat, 2 g saturated fat, 645 mg sodium
VEGETARIAN
Matcha, matcha, matcha…this green tea powder is as beloved for its beautiful color as it is for its health benefits (like metabolism boosts, detoxification, and antioxidants). By adding it into your French toast, you boost the nutrition of this morning treat, and you add a nice amount of caffeine without having to make a cup of tea!
Prep time: 5 minutes
Total time: 15 minutes
Makes 2 servings
½ teaspoon matcha (green tea) powder
½ cup fat-free milk, warmed
¼ teaspoon vanilla extract
¼ teaspoon ground cinnamon
⅛ teaspoon ground ginger
⅛ teaspoon ground cardamom
Pinch of ground cloves
Pinch of ground black pepper
1 egg
4 slices slightly stale whole wheat bread
2 tablespoons mandarin orange preserves
1. In a shallow bowl, combine the matcha powder and warm milk, whisking vigorously until the powder dissolves. Whisk in the vanilla, cinnamon, ginger, cardamom, cloves, and pepper. Add the egg and whisk until fully combined.
2. Heat a large skillet coated with cooking spray over medium heat. Dip 1 slice of the bread in the egg mixture, turn with a fork to dip the other side, and transfer to the skillet. Repeat with a second slice. Cook for 5 to 7 minutes, turning once, or until golden brown on both sides. Transfer to a plate and repeat with the remaining slices.
3. Meanwhile, in a small saucepan, heat the preserves over medium heat for 2 minutes, or until melted. Drizzle over the French toast and serve.
Nutrition (per serving) • 269 calories, 15 g protein, 42 g carbohydrates, 4 g fiber, 20 g sugars, 4 g fat, 1 g saturated fat, 316 mg sodium
Seafood and breakfast are a perfect pair—the low-fat protein provided by most seafood powers you through your morning and offsets the (healthy) fats in eggs. This simple breakfast toast comes together in a snap, but it’s almost guaranteed to look so pretty you’ll want to post a picture!
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1 teaspoon olive oil
2 eggs
Pinch of kosher salt
Dash of hot sauce
2 ounces lump crabmeat
½ cup quartered cherry tomatoes
1 slice whole grain bread
1 tablespoon chopped parsley
1. In a small nonstick skillet, heat the oil over medium-low heat. In a small bowl, whisk together the eggs, salt, and hot sauce and add to the skillet. Cook, scrambling slowly using a silicone spatula or wooden spoon, for 2 minutes, or until large, soft curds begin to form.
2. Fold the crab and tomatoes into the eggs and cook for 2 minutes to just set, or until the eggs are cooked to your liking.
3. Meanwhile, toast the bread and cut in half. Transfer the egg mixture to the toast halves. Sprinkle with the parsley and more hot sauce, if desired.
Nutrition (per serving) • 415 calories, 34 g protein, 28 g carbohydrates, 5 g fiber, 6 g sugars, 17 g fat, 4 g saturated fat, 815 mg sodium
VEGETARIAN | ONE PAN
Omelets can be frustrating (and turn quickly into scrambled eggs) without the right dose of patience. Once you add your eggs to the hot pan and cover it with a lid, it’s time to go hands off! Walk away from the stove, mash the goat cheese and mint, and wait (and wait) until the egg is set. It will happen faster than you think, and we promise you that if your pan is on medium heat, the bottom won’t burn.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
2 eggs
1 tablespoon finely chopped red onion
Pinch of kosher salt
Pinch of ground black pepper
1 ounce goat cheese
1 tablespoon finely chopped mint
1. In a small bowl, whisk together the eggs, onion, salt, and pepper. Coat a small nonstick skillet with cooking spray and warm over medium heat.
2. Pour the egg mixture into the skillet, cover, and cook for 1 minute, or until the egg is set.
3. Meanwhile, in a small bowl, mash together the goat cheese and mint.
4. Crumble the goat cheese mixture over half of the omelet. Fold the empty half over the filling and cook for 2 minutes, or until the filling is warmed through.
Nutrition (per serving) • 223 calories, 18 g protein, 2 g carbohydrates, 0 g fiber, 1 g sugars, 16 g fat, 7 g saturated fat, 393 mg sodium
5 INGREDIENTS OR FEWER | VEGETARIAN
Broiling a grapefruit with a little bit of sugar smooths out its overly bitter flavor, and topping it with cashews adds a little crunch to make the texture of the dish more exciting. Save that other half of your grapefruit by wrapping it in plastic wrap and refrigerating, broiling it later in the week or using it for a Sunrise Citrus Smoothie.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
½ large ruby red grapefruit
2 teaspoons firmly packed brown sugar
¼ teaspoon ground cinnamon
2 tablespoons full-fat plain yogurt
1 tablespoon chopped roasted cashews
1. Position a rack 4" from the broiler element and heat the broiler to high.
2. Using a small paring knife, cut around each section of the grapefruit half to loosen the flesh and make it easier to eat. Set the grapefruit on a baking sheet and sprinkle with the brown sugar and cinnamon.
3. Broil for 3 minutes, or until the sugar melts and browns.
4. Top with the yogurt and cashews.
Nutrition (per serving) • 149 calories, 3 g protein, 27 g carbohydrates, 2 g fiber, 22 g sugars, 5 g fat, 1 g saturated fat, 62 mg sodium
GRAPEFRUIT | There’s a reason one of the most cited fad diets is the grapefruit diet. Multiple studies have confirmed that grapefruit are fat-burning superstars, and they help boost your metabolism. The antioxidants at work here are polyphenols, which can break down stored fat. Add that to the grapefruit’s generous size and low calorie count, and you’ve got a great fruit for healthy eating.
ONE PAN
In a simple dish like this, which is full of protein and healthy fats, great ingredients can make all the difference. Choose high-quality smoked salmon from sustainable brands, hearty multigrain bread, and fresh arugula for a delicious start to your day.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1 slice multigrain bread
1 egg, beaten
⅓ cup baby arugula
1 ounce smoked salmon
1 tablespoon crumbled goat cheese
Kosher salt and ground black pepper
1. Toast the bread.
2. Coat a small nonstick skillet with cooking spray and heat over medium heat. Cook the egg, stirring with a silicone spatula or wooden spoon, for 2 minutes, or until soft scrambled.
3. Place the baby arugula on the toast and top with the egg, salmon, and goat cheese. Season to taste with salt and pepper.
Nutrition (per serving) • 299 calories, 30 g protein, 16 g carbohydrates, 3 g fiber, 2 g sugars, 13 g fat, 4 g saturated fat, 409 mg sodium
VEGETARIAN
You don’t need to preheat the oven or pull out a baking pan to make this muffin—all you need is a mug and a microwave. Fresh blueberries add a lot of flavor, but you can substitute frozen blueberries that have been thawed when the fresh ones are out of season.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
3 tablespoons almond flour
1 teaspoon ground flaxseeds
½ teaspoon baking powder
Pinch of ground cinnamon
Pinch of salt
1 egg
1 tablespoon unsweetened applesauce
1 tablespoon fat-free milk
4 tablespoons fresh blueberries, divided
½ cup 0% vanilla greek yogurt
1. Lightly grease a large microwaveable mug or ramekin. In a small bowl, combine the flour, flaxseeds, baking powder, cinnamon, and salt. Mix in the egg, applesauce, and milk until fully incorporated. Stir in 2 tablespoons of the blueberries, and pour the mixture into the mug or ramekin.
2. Microwave on high power for 1 to 1½ minutes, or until a toothpick inserted in the center comes out clean. Cool briefly until cool enough to handle.
3. Crumble half the muffin into the bottom of a small jar, bowl, or parfait glass. Top with half the yogurt. Repeat layers with the remaining muffin and yogurt. Top with the remaining 2 tablespoons blueberries and enjoy.
Nutrition (per serving) • 320 calories, 23 g protein, 23 g carbohydrates, 4 g fiber, 16 g sugars, 17 g fat, 2 g saturated fat, 519 mg sodium
GLUTEN-FREE
Watermelon is one of the few foods where we recommend buying it presliced in the produce section of your grocery store. Lugging home an entire watermelon, cutting off the rind, and slicing it all up for ¼ cup of ingredients? That’s just not going to happen. But if you do see a small watermelon and are feeling up to the task, you can also use it for the Spicy Cool Mini Watermelon Skewers or Spicy Watermelon Salad.
Prep time: 5 minutes
Total time: 15 minutes
Makes 1 serving
¼ cup chopped watermelon
2 tablespoons chopped parsley
1 tablespoon extra-virgin olive oil
2 teaspoons finely chopped jalapeño chile pepper
2 teaspoons lime juice
1 clove garlic, minced
Kosher salt and ground black pepper
3 ounces flank steak
1 egg
1. In a small bowl, mash the watermelon, parsley, oil, chile pepper, lime juice, garlic, and a pinch of salt and black pepper together until you have a chunky sauce.
2. Coat a small nonstick skillet with cooking spray and heat over medium heat. Season the steak with salt and black pepper and cook for 5 minutes, turning once, or until browned on both sides and just pink in the middle. Transfer to a cutting board and let rest.
3. Wipe out the skillet and coat with more cooking spray. Cook the egg sunny side up for 4 minutes, or until the white is set but the yolk is still runny.
4. Thinly slice the steak against the grain and top with the egg. Spoon the chimichurri over and enjoy.
Nutrition (per serving) • 350 calories, 25 g protein, 6 g carbohydrates, 1 g fiber, 3 g sugars, 24 g fat, 5 g saturated fat, 243 mg sodium
VEGETARIAN
There’s no need to save pancakes for the weekend or think of them as an indulgence. These pancakes with pomegranate syrup mimic the flavors of a classic PB&J while delivering healthy fiber from the whole wheat flour and powerful antioxidants from the pomegranate juice.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
¼ cup whole wheat flour
3 tablespoons almond milk
1½ teaspoons natural peanut butter
1 teaspoon baking powder
Pinch of kosher salt
¼ cup pomegranate juice
2 teaspoons honey
1. In a small bowl, combine the flour, milk, peanut butter, baking powder, and salt. Coat a nonstick skillet with cooking spray and heat over medium-low heat.
2. Pour the mixture into the skillet, forming 2 pancakes, and cook for 5 minutes, turning once, or until the bottoms are brown.
3. Meanwhile, in a small saucepan, combine the pomegranate juice and honey and bring to a boil. Cook for 5 minutes, or until syrupy.
4. Serve the pancakes with the syrup drizzled over the top.
Nutrition (per serving) • 243 calories, 6 g protein, 46 g carbohydrates, 4 g fiber, 22 g sugars, 5 g fat, 1 g saturated fat, 700 mg sodium
VEGETARIAN | GLUTEN-FREE | ONE PAN
Like quinoa, amaranth is a seed that mimics grains—and this porridge recipe turns it into a wholesome, warm breakfast cereal. Simmering it with butternut squash puree boosts the nutritional value and elevates this dish into a surprisingly healthy and delicious alternative to oatmeal.
Prep time: 5 minutes
Total time: 35 minutes
Makes 2 servings
1 cup 2% milk
½ cup amaranth
⅓ cup butternut squash puree (canned or frozen)
2 teaspoons maple syrup + more for drizzling
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Pinch of kosher salt
2 tablespoons chopped toasted hazelnuts
1. In a medium saucepan, combine the milk, amaranth, squash, maple syrup, cinnamon, nutmeg, and salt and bring to a boil. Reduce to a simmer and cook, covered, stirring occasionally, for 20 minutes, or until most of the liquid is absorbed.
2. Remove from the heat, stir, and let sit, covered, for 10 minutes, or until thickened.
3. Divide the porridge between 2 bowls. Top with the hazelnuts and a swirl of maple syrup.
Nutrition (per serving) • 328 calories, 12 g protein, 50 g carbohydrates, 5 g fiber, 15 g sugars, 10 g fat, 3 g saturated fat, 123 mg sodium
VEGETARIAN
Replace fatty, unhealthy bacon with our secret vegetable version. By tossing mushroom strips in soy sauce and sugar, then roasting until crispy, the mushrooms mimic the sweet and salty flavor of perfectly cured bacon. It won’t trick your tastebuds, but it will satisfy any cravings for the flavor of bacon.
Prep time: 5 minutes
Total time: 50 minutes
Makes 1 serving
1 teaspoon olive oil
1 teaspoon reduced-sodium soy sauce or tamari
1 teaspoon firmly packed brown sugar
1 portobello mushroom cap, gilled and thinly sliced
2 eggs, beaten
Pinch of kosher salt
Pinch of ground black pepper
2 tablespoons part-skim ricotta cheese
½ teaspoon chopped fresh dill or chives
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. In a small bowl, combine the oil, soy sauce or tamari, and brown sugar. Brush all over the mushroom slices and place on the baking sheet.
3. Bake the mushrooms for 45 minutes, turning once, or until crispy yet tender.
4. Meanwhile, warm a small skillet over medium heat. Cook the eggs, sprinkled with the salt and pepper, for 3 minutes, stirring, or until nearly set. Stir in the ricotta and dill or chives and cook for 1 minute, or until warmed through. Serve the “bacon” with the eggs.
Nutrition (per serving) • 265 calories, 19 g protein, 11 g carbohydrates, 1 g fiber, 7 g sugars, 17 g fat, 5 g saturated fat, 648 mg sodium
5 INGREDIENTS OR FEWER | GLUTEN-FREE | VEGETARIAN | ONE PAN
Set it and forget it with this simple baked meal. By the time you’ve put on your makeup and done your hair, just pull the avocado out of the oven and eat up! Wrap the remaining avocado half in plastic wrap, making sure to not leave any air between the avocado and the wrap, and store in the refrigerator. Use the half later in the week for another baked egg, or in our Amaranth Huevos Rancheros, Green Goddess Dip, Butternut Squash and Chard Mini Taco Bites, or Avocado Deviled Eggs.
Prep time: 2 minutes
Total time: 30 minutes
Makes 1 serving
½ avocado, halved and pitted
1 egg
2 tablespoons crumbled feta cheese
Dash of paprika
1. Preheat the oven to 425°F. Slice a sliver off the bottom round side of the avocado so it doesn’t rock back and forth. Place on a baking sheet.
2. Scoop out about 1 tablespoon of flesh from the center of the avocado and crack the egg into the center.
3. Bake for 18 minutes, or until the egg is set. Sprinkle with the feta and paprika before eating.
Nutrition (per serving) • 260 calories, 12 g protein, 8 g carbohydrates, 5 g fiber, 2 g sugars, 21 g fat, 7 g saturated fat, 392 mg sodium
VEGETARIAN | GLUTEN-FREE
It might not come as a surprise that most brunch dishes are full of hidden calories, and one of the biggest perpetrators is yummy, creamy hollandaise sauce. This dish replaces the fatty sauce with our own low-fat, no-cook mustard version that you’re sure to love.
Prep time: 5 minutes
Total time: 25 minutes
Makes 1 serving
4 spears asparagus, trimmed
1 teaspoon extra-virgin olive oil
Kosher salt and ground black pepper
1 teaspoon Dijon mustard
1 teaspoon low-fat mayonnaise
1 teaspoon champagne vinegar or white wine vinegar
¼ teaspoon sugar
2 cups water
1 egg
½ teaspoon grated lemon zest
1. Preheat the oven to 450°F. On a baking sheet, toss the asparagus with the oil and season with a pinch of salt and pepper. Bake for 10 minutes, or until tender and starting to brown.
2. Meanwhile, in a small bowl, combine the mustard, mayonnaise, vinegar, and sugar. Season to taste with salt and pepper. Set aside.
3. In a small saucepan over medium heat, bring the water to a simmer. Crack the egg into a small bowl. Swirl the water with a spoon and gently slide the egg into the saucepan. Poach for 3 to 4 minutes, or until the white is opaque but the yolk is still soft.
4. Set the asparagus on a warm plate and sprinkle with the lemon zest. Using a slotted spoon, transfer the egg on top of the asparagus. Drizzle with the reserved mustard sauce.
Nutrition (per serving) • 149 calories, 9 g protein, 8 g carbohydrates, 3 g fiber, 3 g sugars, 10 g fat, 2 g saturated fat, 357 mg sodium
ASPARAGUS | Do you ever have days when you’re feeling a little extra bloated, and you just know your body is carrying extra water? Well, we do! When we feel like that, we turn to asparagus, which contains high levels of asparagine, an amino acid that works as a natural diuretic.
VEGETARIAN | GLUTEN-FREE
Replacing the fried tortillas in huevos rancheros with sautéed amaranth and corn ups the nutritional value of this recipe while maintaining the same flavors, while the radish, avocado, and salsa garnish makes this dish beautiful and even more nutritious.
Prep time: 5 minutes
Total time: 30 minutes
Makes 2 servings
½ cup amaranth
1 tablespoon olive oil, divided
½ cup corn kernels
¼ teaspoon ground cumin
¼ cup loosely packed cilantro leaves
2 eggs
Kosher salt and ground black pepper
2 radishes, cut into matchsticks
¼ avocado, thinly sliced
¼ cup store-bought salsa
1. Cook the amaranth according to package directions.
2. In a large nonstick skillet, heat 1 teaspoon of the oil over medium heat. Cook the prepared amaranth, corn, and cumin, stirring occasionally, for 3 minutes, or until the corn and amaranth are hot and the cumin is fragrant. Remove from the heat, stir in the cilantro, and spread the mixture evenly in 2 bowls.
3. Add the remaining 2 teaspoons oil to the skillet, increase the heat to medium high, and crack the eggs into the skillet. Cover and cook for 1 minute, or until set on the bottom. Carefully turn the eggs and cook for 1 to 2 minutes, or until the yolks are just set.
4. Place an egg in each bowl. Season to taste with salt and pepper. Garnish each serving with radish matchsticks, avocado slices, and salsa.
Nutrition (per serving) • 328 calories, 13 g protein, 34 g carbohydrates, 5 g fiber, 4 g sugars, 17 g fat, 3 g saturated fat, 387 mg sodium