Double Delicious (7 page)

Jessica:

This cute breakfast can be taken on the run, yet is elegant enough for a sit-down brunch.

Calories: 117, Carbohydrate: 6 g, Protein: 14 g, Total Fat: 4 g, Saturated Fat: 1 g, Sodium: 370 mg, Fiber: 2 g

Bacon and Egg Cups

These are simple to make. My kids love to help craft the little tortilla cups before they go into the muffin tin.

QUICK!

Prep:

10 minutes

Total:
30 minutes

Yield:
Serves 4

• Nonstick cooking spray
  
• 4 fajita-size (6-inch) whole-wheat tortillas
  
• 1 large egg
  
• 3 large egg whites
  
• ½ cup
  cauliflower puree
  
• 2 slices nitrate-free turkey bacon, chopped
  
• 4 tablespoons shredded reduced-fat (2%) cheddar cheese
  
• Handful of chopped tomatoes and scallions (optional)
  

• 1.
  Preheat the oven to 350°F. In a 6-cup muffin tin, coat 4 of the cups with cooking spray. Hold up a tortilla and make 2 pleats, folding the tortilla into a cup. Press it down on the counter, so that you make the bottom flat and then fit it into one of the sprayed muffin cups. Repeat with the remaining tortillas.
  
• 2.
  In a small bowl, whisk the egg, egg whites, and cauliflower puree until smooth. Distribute the egg mixture among the four tortillas. Sprinkle with the bacon and cheddar cheese. Bake, uncovered, until the egg is cooked through and the cheese is melted and lightly browned, about 15 to 20 minutes. Serve topped with chopped tomatoes and scallions.
  

Julian:

I love how crispy the cup gets. It’s like eating a chip in the morning!

Calories: 153, Carbohydrate: 14 g, Protein: 12.5 g, Total Fat: 5.5 g, Saturated Fat: 1.5 g, Sodium: 465 mg, Fiber: 0.5 g

Bird’s Nest

Pasta that’s crunchy AND cheesy is irresistible, especially for breakfast! This looks so pretty, no one will guess you used last night’s leftover spaghetti.

Prep:
5 minutes

Total:
40 minutes

Yield:
Serves 6

• 2 cups leftover cooked whole-wheat spaghetti
  
• ½ cup
  cauliflower puree
  
• ¼ cup grated Parmesan
  
• 2 teaspoons cornstarch
  
• Pinch of salt
  
• ¼ cup flaxseed meal
  
• 1 tablespoon canola oil
  
• 6 large eggs
  

• 1.
  Combine the spaghetti, cauliflower puree, Parmesan, cornstarch, salt, and flaxseed meal in a medium bowl.
  
• 2.
  Set a large nonstick skillet over medium-high heat. Add ½ teaspoon of the canola oil. Take some of the pasta and form it into an O shape, leaving a 2 ½-inch opening in the center. Sauté 2 to 3 minutes until brown.
  
• 3.
  Carefully flip the O over. Crack 1 of the eggs into the center of the O, taking care not to break the yolk. Cover and cook 2 to 3 minutes longer, until the egg is cooked to your liking.
  
• 4.
  Repeat with the remaining pasta and eggs to make 6 nests. Sprinkle with salt just before serving. Serve warm!
  

Joy:

Eggs are a good source of choline, a vital nutrient that supports brain development in kids.

Calories: 205, Carbohydrate: 19 g, Protein: 12 g, Total Fat: 10 g, Saturated Fat: 2 g, Sodium: 175 mg, Fiber: 4.5 g

Whole Grains: The Smart Start

N
utritionists often say that breakfast is the most important meal of the day. Whole grains are an especially healthful choice for breakfast because they are packed with nutrients and fiber and leave you feeling satisfied. But for me, mornings are when I have the least time. So, here are some ways to get the great benefits of whole grains without a lot of fuss.

Hot Brown Rice Cereal:
I try to cook extra brown rice at dinner (without salt) so I can use it for breakfast in the morning. Heat about 3 cups cooked brown rice with 1 tablespoon trans-fat-free soft tub margarine, and a sprinkling of raisins or sliced bananas. Serve with warmed low-fat milk or soy or rice milk, and a little bit of honey or brown sugar. I top with a handful of sliced, toasted almonds or walnuts (toast them on high in a sauté pan while heating up the rice).

Yogurt Smoothie
: Use low-fat yogurt as a base and stir in raw, uncooked oats, ground flaxseed, or wheat germ. Add some fresh or frozen fruit for color and sweetness, or, if you have a bit of fresh mint, dice a leaf and sprinkle on top. Throw it all in a blender with some ice cubes and you have a delicious smoothie. No cooking required!

Homemade Muesli:
I love to make my own muesli. I usually have everything in my cupboard so I can throw it together within minutes. In a bowl or plastic bag, add lots of whole oats (not the instant kind) as the base. Then add some whole-wheat flakes and/or bran cereal. I add brown rice crispies to make it more appealing to my kids. Chop up some dates, add dried raisins or cranberries (the kind sweetened with fruit juice only—no sugars!), flaxseed, and some chopped walnuts. Shredded coconut is nice, if you have it. Mix in Greek yogurt and let it sit for a while. Finally, drizzle with honey before eating.

Mealtime

Chicken and Rice Soup

My family cannot get enough of this rich and creamy soup. My kids would prefer to eat this above anything else. I add a squeeze of lemon at the end—my friend’s Italian grandmother taught me this old Mediterranean secret.

Prep:
30 minutes

Total:
55 minutes

Yield:
Serves 8

• 2 carrots, peeled
  
• 1 stalk celery
  
• 1 small onion, peeled
  
• 2 tablespoons olive oil
  
• ¼ teaspoon pepper
  
• ½ teaspoon sweet paprika
  
• ¼ cup short-grain white rice
  
• 1 quart water
  
• 1 quart low-fat, reduced-sodium chicken broth
  
• 2 skinless chicken breasts on the bone
  
• 1 cup
  cauliflower puree
  
• ½ cup
  carrot puree
  
• 1 tablespoon cornstarch
  
• 2 tablespoons reduced-fat cream cheese, at room temperature
  
• ¼ cup freshly squeezed lemon juice