Protein-rich and inexpensive, eggs can help you power past morning hunger pangs
EGGS, LONG SEEN AS A DIETARY
devil because their yolks are chock full of cholesterol, are
no longer a no-no. Researchers now know that cholesterol
from food doesn’t elevate blood cholesterol in most people. And a large 2017 study of Finnish men found that eating one egg a day didn’t boost their risk of heart disease. One large egg offers more than 6 grams of protein,
41 IUs of vitamin D, and the eye-protective antioxidants lutein and zeaxanthin. Even better, eggs make an easy, inexpensive, and kid-friendly meal. Note this isn’t a thumbs up to daily omelets; researchers say your intake should average no more than an egg a day. Instead of pairing that egg with sausage and greasy hash browns, try veggies, fruit, salsa, or whole-grain toast.
Think beyond porridge! A standout superfood, oatmeal works well with a surprising array
of sweet and savory add-ins and
provides a tasty way to reduce
your LDL cholesterol and type-2 diabetes risk.
Old-Fashioned Oats and Veggie Bowl
Savory breakfast lovers: Think of oatmeal as more than a sweet treat. Old-fashioned oats (also known as “rolled” oats) make a perfect backdrop for sautéed veggies and eggs for a delicious, unexpected way to eat more produce and get the savory start you crave.
Oatmeal + red
pepper, green onions, mushrooms, garlic, red pepper flakes, eggs, fresh thyme, Parmesan cheese
MAKE IT Prepare oats according to pack- age directions. Sauté sliced red pepper,
a bunch of green onions (slice and save tops for garnish), mushrooms, and garlic. Season with red pepper flakes, salt, and pepper. Divide oats into four bowls. Top each with veggies and 1 fried egg. Garnish with green onion tops, fresh thyme, anda sprinkle of shredded Parmesan. Serve immediately. SERVES 4
PER SERVING (ABOUT 11⁄2 CUPS COOKED OATMEALWITHVEGETABLESAND1EGG) | 173 calories, 11 g protein, 17 g carbohydrate, 7 g fat (2 g saturated fat), 176 mg cholesterol, 3 g fiber, 2 g sugar, 261 mg sodium. Calories from fat: 36%
Blueberry Banana Oatmeal
We like to use frozen wild blueberries in this recipe because we find them more flavorful than farm-raised varieties, but either type will work.
Oatmeal + frozen wild blueberries; salt; bananas; toasted, chopped almonds; honey; cinnamon
MAKE IT Prepare oatmeal according to package directions. In the last 3 minutes, add frozen blueberries and salt. Spoon oatmeal into four bowls. Top with sliced bananas, almonds, a drizzle of honey, and a sprinkle of cinnamon. Serve immediately. SERVES 4
PER SERVING (ABOUT 11⁄2 CUPS COOKED OAT- MEAL AND TOPPINGS) | 281 calories, 8 g protein, 51 g carbohydrate, 7 g fat (1 g saturated fat), 0 mg cholesterol, 7 g fiber, 14 g sugar, 151 mg sodium. Calories from fat: 14%
Pair the amazing oat with popular Mediterranean ingredients, including cherry tomatoes. (We like the cheery combo of red and yellow tomatoes.) Consider this option for brunch.
Oatmeal + low-sodium chicken stock, baby spinach, salt, freshly ground pepper, cherry tomatoes, avocado, basil, olive oil
MAKE IT Prepare oatmeal according to package directions, substituting chicken stock for water. Stir chopped spinach, salt, and pepper into the oatmeal, then divide into four bowls. Top each bowl with toma- toes and avocado, and finish with chopped fresh basil and a drizzle of oil. Serve imme- diately. SERVES 4
PER SERVING (ABOUT 11⁄2 CUPS COOKED OATMEAL AND TOPPINGS) | 288 calories, 11 g protein, 36 g carbohydrate, 13 g fat (2 g saturated fat), 0 mg cholesterol, 7 g fiber, 2 g sugar, 185 mg sodium. Calories from fat: 34%
Start your family’s day with a generous spread of filling morning favorites— eggs, sausage, and potatoes—stuffed into warm flour tortillas
BREAKFAST TACOS MAKE THE DAY’S PERFECT FIRST MEAL, ACCORDING TO PATI JINICH, AUTHOR
of the cookbook Mexican Today and host of PBS’s “Pati’s Mexican Table.” “They have all the things you like in one package,” says Jinich, who notes that much can be made or bought in advance. Here, she shares her tips for a delicious way to begin your day.
Plan for one or two tacos per person, depending on appetites.
Heat small-size flour tortillas in a single layer on a dry skillet or grid- dle until puffed and lightly charred on both sides. Do not microwave.
Tortillas won’t stick to a hot pan, so preheat your pan on medium for several minutes.
Keep the tortillas warm for up to 30 minutes by wrapping them in a towel and putting them in a plastic bag.
Scrambled eggs, cubed pota- toes, and sausage (chorizo is
a great choice) make the best fillings. Cook the potatoes and sausage in advance if you like, but scramble the eggs right before you serve.
Fill your tortillas just enough so that they can still close.
Bring salsa, guacamole, and other toppings to room tem- perature. Lightly heat the salsa if you like.
Top with a variety of fresh, flavorful garnishes, like cilantro, lettuce, scallions, and pico
Set out the fillings and toppings like a buffet so everyone can build their own taco.
Invest in a large griddle if you make tacos often. It allows you to heat several tortillas at once. A tortilla warmer will also come in handy, and they don’t cost much. You don’t want cold tortillas.