Cinnamon-Oatmeal Pancakes
Peach Dutch Baby Pancake
Almond Waffles with Raspberry-Basil Sauce
Raspberry-Banana Morning Boost Smoothie
“Roasted” Banana–Green Tea Smoothie
Caffeinated Coffee-Oat Smoothie
Morning Glory Muffins
Easiest Pumpkin Pie–Chia Pudding
Baked Eggs in Tomato Sauce
Healthy Breakfast Benedict
Hot Maple Multigrain Cereal
Frittata with Ricotta Salata and Broccoli Rabe
Kale Breakfast Salad
Cinnamon Popovers with Cream Cheese Glaze
Fiber, protein, and complex carbohydrates fuel our bodies with sustainable energy, which is why it’s so important to eat breakfasts loaded with good amounts of each. Of course, you can add whole-grain flour to a pancake recipe to increase the nutrients. But there are other things you can do, too, like adding oats to a smoothie, adding vegetables to your eggs, and loading your muffins with flax seeds and grated carrot.
Even when I am making a more treat-type weekend breakfast, like the German-style Peach Dutch Baby Pancake, I’ll always give my kids a high-protein starter, like yogurt or a glass of milk, within the first hour of waking. I find that having something in their bellies before eating the fruit-laden pancakes gives them more even-keeled energy and less of the crazy sugar rush that comes from simple carbs on an empty stomach.
Many of the recipes in this chapter are make-ahead and freezer-friendly; that’s because breakfast is the most important meal of the day and it’s often the one we’re likely to skip or eat on the run. Strategize and make your breakfast ahead of time, so you can throw together a smoothie, pull a chia pudding from the fridge, thaw a healthy muffin, or toast a waffle in no time flat.
CINNAMON-OATMEAL PANCAKES
SERVES 4 PREPARATION TIME 25 MINUTES COOKING TIME 10 MINUTES
Pancakes are a staple for many breakfast gatherings. Adding pulsed oats and some whole wheat pastry flour to the batter gives the pancakes fiber and substance, while the buttermilk adds lightness and tang. Coconut oil on the griddle helps the batter cook evenly (without a lot of darker splotches), but you can certainly use vegetable oil instead.
1 cup old-fashioned rolled oats
1 cup plus 1 tablespoon whole wheat pastry flour
1½ teaspoons baking powder
½ teaspoon baking soda
¾ teaspoon ground cinnamon
½ teaspoon kosher salt
2 large eggs
1½ cups buttermilk (or 1½ cups whole milk plus 2 tablespoons fresh lemon juice)
1 ripe banana, mashed
3 tablespoons lightly packed light brown sugar
1 tablespoon coconut oil, for cooking the pancakes
Maple syrup, sliced bananas, or fresh berries
1Add the oats to a food processor and process them until they are fine and flourlike in texture. Transfer the oat flour to a medium bowl and whisk in the pastry flour, baking powder, baking soda, cinnamon, and salt.
2To the food processor add the eggs, buttermilk, banana, and brown sugar, processing until the mixture is well blended. While stirring with a wooden spoon, gradually add the buttermilk mixture to the flour mixture until the two are combined. Let the batter rest for 5 minutes at room temperature before making the pancakes. Preheat the oven to 250°F.
3Melt the coconut oil in a large nonstick skillet set over medium-low heat. Use a ¼-cup measure to portion the batter and add it to the pan. Add three to four ¼-cup measures of batter to the pan (depending how big your pan is), and be sure to leave at least 1 inch between pancakes so they can spread without running into one another.
4Cook the pancakes until browned on the bottom and some bubbles begin to break around the edges, about 2 minutes. Use a spatula to turn the pancakes over. Cook the other side until browned on the bottom and the center springs back to light pressure, about 2 minutes. Transfer the pancakes to a baking sheet, loosely cover with foil, and place in the oven to keep warm. Repeat with the remaining oil and batter. Serve the pancakes warm with maple syrup, bananas, and/or berries.
PER SERVING: Calories 340 / Protein 14g / Dietary Fiber 7g / Sugars 18g / Total Fat 9g
PEACH DUTCH BABY PANCAKE
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 25 MINUTES
If you come to my house on any given Saturday morning, you are likely to see my kids nibbling on some version of a Dutch baby, which is a puffed oven-baked pancake. The real key to a perfect Dutch baby is to have room-temperature ingredients, a hot oven, and a preheated slope-sided pan. For this Dutch baby, I add cooked peaches for a sweet caramel flavor that my family and guests just adore.
2 tablespoons unsalted butter
½ cup chopped fresh, frozen, or canned peaches
1 tablespoon lightly packed light brown sugar
1 teaspoon ground cinnamon
¼ teaspoon kosher salt
2 large eggs, plus 1 egg white, at room temperature
½ cup all-purpose flour
2 tablespoons cornstarch
¾ cup 2% milk, warmed
2 tablespoons granulated sugar
2 teaspoons vanilla extract
Confectioners’ sugar
1Preheat the oven to 375°F. Melt the butter in a large oven-safe nonstick skillet (preferably one with sloped sides) over medium-high heat. Pour 1 tablespoon of the melted butter into a small bowl and set aside. Add the peaches, brown sugar, cinnamon, and salt to the remaining butter in the skillet and cook the peaches over medium-high heat until they begin to soften and caramelize, about 3 minutes.
2Add the eggs, egg white, flour, cornstarch, milk, granulated sugar, vanilla, and reserved melted butter to a blender and blend on medium-high speed until smooth and combined. (If mixing by hand, whisk the eggs and egg white with the milk until the mixture is light yellow and frothy, then whisk in the flour until the mixture is smooth. Add the granulated sugar and vanilla.)
3Pour the batter over the peaches in the skillet and place the skillet in the oven. Cook until the pancake is puffed in the center and golden brown around the edges, 18 to 22 minutes.
4Remove the skillet from the oven and let the pancake cool in the pan for 1 minute. Use a spatula to slide the Dutch baby onto a wire rack. Cool for a few more minutes to allow the steam to escape without condensing along the bottom and rendering the pancake soggy. Sprinkle with confectioners’ sugar, then slice the pancake into 8 wedges and serve.
PER SERVING: Calories 229 / Protein 7g / Dietary Fiber 1g / Sugars 12g / Total Fat 9g
Almond Waffles with Raspberry-Basil Sauce
ALMOND WAFFLES WITH RASPBERRY-BASIL SAUCE
SERVES 6 PREPARATION TIME 15 MINUTES COOKING TIME 20 MINUTES
I love these waffles; they are filling from the protein, fiber, and healthy fats, but they aren’t dense thanks to airy whipped egg whites. Raspberry and almond are fantastic flavor companions, offering so much sweetness and richness that I doubt you’ll miss butter or syrup. You can even eat the almond waffles without the berries for a portable treat. Just sprinkle with some confectioners’ sugar, and pretend you’re eating a Parisian gaufre while walking down the Champs-Élysées.
FOR THE RASPBERRIES
2 cups (1 pint) fresh or frozen raspberries
1 teaspoon granulated sugar
2 tablespoons fresh orange juice
4 fresh basil leaves, finely chopped
FOR THE WAFFLES
3 tablespoons coconut oil (if solid, microwaved until melted) or vegetable oil
1 large egg, separated, plus 2 large egg whites
3 tablespoons granulated sugar
1 teaspoon vanilla extract
¼ teaspoon almond extract
¾ cup almond flour
1¼ cups unsweetened almond milk (vanilla or plain), plus extra if needed
¼ teaspoon kosher salt
1¼ cups whole wheat pastry flour
2½ teaspoons baking powder
Confectioners’ sugar
1To prepare the raspberries: Place the berries in a small bowl and sprinkle with the granulated sugar and orange juice. Set aside for 15 minutes, then stir and gently press on a few berries to extract the juice. Have the basil ready.
2To make the waffles: Preheat the oven to 300°F. Whisk together the coconut oil, egg yolk, and granulated sugar in a large mixing bowl until smooth, light, and creamy. Whisk in the vanilla and almond extracts and the almond flour, then add the almond milk and salt and whisk until combined.
3Set a sieve over the almond mixture. To the sieve add the pastry flour and baking powder. Shake the flour mixture through the sieve, then use a wooden spoon to stir it into the almond mixture. (The batter should be thick but pourable; if not pourable, add a few more tablespoons of almond milk.)
4Heat a waffle iron according to the manufacturer’s instructions. Add the egg whites to the bowl of a stand mixer (or a large bowl, if using a hand mixer) and whip on medium-low speed until the whites are foamy. Increase the speed to high and beat until the whites hold firm peaks.
5Using a rubber spatula, fold half of the beaten whites into the almond batter until only a few white streaks remain, then gently fold in the remaining whites just until incorporated and no white streaks remain.
6Cook the waffles according to the instructions, placing them on a wire rack atop a baking sheet and in the oven to keep warm while you make the rest. Stir the basil into the raspberries and serve the sauce over the waffles with the confectioners’ sugar on the side.
PER SERVING: Calories 303 / Protein 9g / Dietary Fiber 8g / Sugars 10g / Total Fat 16g
KITCHEN STRATEGY
Freezing Waffles
Waffles are incredibly freezer-friendly. If you plan to freeze a few for later, undercook them slightly, then once they are cool, wrap each one in plastic wrap and store in a resealable freezer bag. Pop in your toaster on a medium-low setting for a golden-brown waffle. You can even serve them for dinner with the panfried chicken, a drizzle of honey, and a splash of hot sauce.
Three Smoothies to Start Your Morning Right
THREE SMOOTHIES TO START YOUR MORNING RIGHT
MAKES 2 LARGE SMOOTHIES PREPARATION TIME 5 MINUTES
I make smoothies probably more than anyone I know (my blender is by far the most used kitchen appliance!). I like knowing that I’m getting so much—fiber, good fats, vitamins, antioxidants, complex carbs, and protein—in one easy-to-sip package. Here are a few of my favorites, as well as some tried-and-true techniques and insights.
Raspberry-Banana Morning Boost Smoothie
COOKING TIME 40 SECONDS
Old-fashioned rolled oats and white beans add body and fiber to this blushing pink smoothie. It’s also delicious made with strawberries or blueberries.
1¼ cups unsweetened vanilla almond milk, soy milk, or dairy milk
1 peeled and frozen ripe banana, cut into pieces
¼ cup old-fashioned rolled oats
¼ cup peeled, seeded, and finely chopped cucumber
3 tablespoons cooked white beans (homemade; or canned, rinsed)
¾ cup frozen or fresh raspberries
1 teaspoon vanilla extract
¾ cup ice cubes
1Add the almond milk to a blender and then add the remaining ingredients in this order: the banana, oats, cucumber, beans, raspberries, vanilla, and ice cubes.
2Blend on high speed until smooth, 30 to 45 seconds. Divide between glasses and serve.
PER SERVING: Calories 172 / Protein 5g / Dietary Fiber 7g / Sugars 14g / Total Fat 3g
“Roasted” Banana–Green Tea Smoothie
COOKING TIME 40 SECONDS
This smoothie has a lot of surprises in store. First is the “roasted” banana, which gets microwaved to intensify its natural sweetness. Then, the slightly toasty flavor comes in thanks to green tea powder called matcha. (It’s available in Asian markets and some supermarkets, and really pumps up the antioxidants in this blend.) Plus, the gentle caffeine boost is milder with green tea than with coffee. Lastly, flax seeds (or hemp seeds) offer lots of omega-3 fatty acids, and we all know how good for you kale is!
1 medium banana, peeled and cut into quarters
1½ cups unsweetened vanilla soy milk, almond milk, or dairy milk
2 tablespoons milled flax seeds (or hemp seeds)
½ cup frozen kale or spinach (no need to thaw)
2 teaspoons green tea powder
⅛ teaspoon ground cinnamon
1 teaspoon vanilla extract
2 teaspoons pure maple syrup (optional)
¾ cup ice cubes
1Place the banana in a microwave-safe bowl and microwave until it is fragrant and soft, 30 to 40 seconds.
2Add the soy milk to a blender and then add the remaining ingredients in this order: the flax seeds, frozen kale, green tea powder, cinnamon, vanilla, maple syrup (if using), and ice cubes. Add the hot banana on top of the ice.
3Blend on high speed until smooth, 30 to 45 seconds. Divide between glasses and serve.
PER SERVING: Calories 154 / Protein 4g / Dietary Fiber 6g / Sugars 15g / Total Fat 6g
KITCHEN STRATEGY
Smoothie on the Run
For even faster morning smoothies, prep your smoothie components in advance and stash them in the freezer in individual freezer bags for a healthy grab-and-blend breakfast. Just add the ice and liquid, then blend and go.
Caffeinated Coffee-Oat Smoothie
COOKING TIME 40 SECONDS
This smoothie gives you protein, fiber, antioxidants, and your morning coffee fix all at once. Make the coffee ice cubes in advance (repurpose leftover coffee in ice cube trays), then pop them out of the trays and store in a resealable quart-size freezer bag. The cooked oatmeal offers an extra-creamy texture.
1¼ cups unsweetened vanilla almond milk, soy milk, or dairy milk
1 peeled and frozen ripe banana, broken into chunks
¾ cup cooked oatmeal
2 tablespoons smooth almond butter
1 tablespoon lightly packed light or dark brown sugar
¾ cup frozen coffee ice cubes (or 1 teaspoon instant coffee, plus ¾ cup ice cubes)
1Add the almond milk to a blender and then add the remaining ingredients in this order: the banana, oatmeal, almond butter, brown sugar, and coffee ice cubes.
2Blend on high speed until smooth, 30 to 45 seconds. Divide between glasses and serve.
PER SERVING: Calories 261 / Protein 6g / Dietary Fiber 4g / Sugars 18g / Total Fat 13g
BE A SMOOTH(IE) OPERATOR
A few smoothie tips and tricks to keep in mind:
• Berries can substitute for each other; if strawberries are on sale, use them instead of raspberries (and vice versa—don’t forget about blueberries, too!).
• A couple spoonfuls of beans increases protein and creaminess without adding a “bean-y” flavor.
• If you have bananas that are past their optimal eating ripeness, they’re perfect for freezing and using in smoothies. Peel, halve, and store in a resealable freezer bag.
• Use any dairy or nondairy liquid you like, from reduced-fat milk to almond milk, soy milk, rice milk, or coconut water. I like to use unsweetened versions and then only if needed do I add maple syrup, honey, agave syrup, or brown sugar.
• Always add the liquid to the blender first to create a vortex and ensure easy blending.
• Instead of using plain ice cubes, use frozen cubes made from your favorite fresh juice, coffee, or herbal tea.
MORNING GLORY MUFFINS
MAKES 12 MUFFINS PREPARATION TIME 20 MINUTES COOKING TIME 25 MINUTES
Muffins are a very convenient breakfast item, and it’s really easy to make an extra dozen and freeze them for another morning (or even an afternoon snack). They thaw quickly at room temperature, and a healthy muffin plus a glass of milk make a good on-the-go breakfast. Making your own muffins means you can load them with fiber, vitamins, and protein. My shortcut ingredient here is muesli. I spin it in a food processor so its consistency is that of lightly sweetened oat flour. If you don’t have muesli, substitute rolled oats and a spoonful of raisins.
Nonstick pan spray
3 medium carrots, peeled
1 cup muesli
¼ cup raw walnut halves
¾ cup whole wheat pastry flour
2 tablespoons milled flax seeds (flaxmeal)
¾ teaspoon baking powder
¼ teaspoon freshly ground nutmeg
¼ teaspoon kosher salt
½ cup coconut oil (if solid, microwaved until melted), at room temperature
½ cup date sugar (or lightly packed light brown sugar)
2 large eggs
⅓ cup skim milk
½ teaspoon vanilla extract
¼ cup large unsweetened coconut flakes
1Preheat the oven to 350°F. Line a 12-cup muffin pan with liners or mist with nonstick pan spray.
2Fit a food processor with the medium grater attachment and grate the carrots. Transfer the carrots to a medium bowl and replace the grater attachment with the blade attachment.
3Add the muesli and walnuts to the food processor and pulse until the oats are coarsely ground and the walnuts are roughly chopped. Add the flour, flax seeds, baking powder, nutmeg, and salt and pulse to combine.
4In a medium bowl, whisk together the coconut oil, sugar, eggs, milk, and vanilla. Pour the egg mixture into the muesli mixture along with the grated carrots and the coconut flakes. Pulse just to combine.
5Divide the batter evenly among the muffin cups and bake until a toothpick inserted into the center of a muffin comes out clean and the muffins spring back to light pressure, 20 to 22 minutes. Cool for 5 minutes before inverting onto a cooling rack. Serve warm or completely cooled.
PER SERVING: Calories 195 / Protein 4g / Dietary Fiber 3g / Sugars 10g / Total Fat 12g
Easiest Pumpkin Pie–Chia Pudding
EASIEST PUMPKIN PIE–CHIA PUDDING
SERVES 4 PREPARATION TIME 35 MINUTES (plus 1 hour to set) COOKING TIME NONE
Chia pudding is so easy, and can be a snack, dessert, or, most often for me, breakfast. I make a batch of chia pudding before I go to bed at night, and it’s ready and waiting for me to eat in the morning (this recipe easily scales up or down, too). Adding pumpkin purée makes the pudding extra creamy, and with the pecans and touch of maple syrup or honey, this reminds me of a (healthy) creamy pumpkin pie.
½ cup chia seeds
1 teaspoon pumpkin pie spice
1 cup pumpkin purée (not sweetened pie filling)
⅔ cup light coconut milk (canned or carton)
2 cups unsweetened almond milk or soy milk
1 tablespoon maple syrup or honey, plus more for serving (optional)
¼ cup raw pecan halves, roughly chopped (almonds and cashews work, too)
1 medium banana, peeled and thinly sliced
1Place the chia seeds and pumpkin pie spice in a small plastic container with a lid. Cover and shake to distribute the powder among the seeds.
2Whisk the pumpkin purée with the coconut milk in a small bowl until smooth. Pour over the chia seeds and add the almond milk and maple syrup. Cover and shake vigorously. Place the pudding in the refrigerator to thicken, shaking it after 30 minutes, and letting it set up for at least 1 hour, or up to several days.
3Divide the pudding among bowls and serve sprinkled with pecans, bananas, and a drizzle of maple syrup (if using).
PER SERVING: Calories 255 / Protein 8g / Dietary Fiber 14g / Sugars 12g / Total Fat 16g
Baked Eggs in Tomato Sauce
BAKED EGGS IN TOMATO SAUCE
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 45 MINUTES
Baking eggs in a tomato sauce simplifies the preparation of perfectly cooked eggs for a crowd. The eggs are nestled into an aromatic sauce that surrounds the eggs and lets them cook gently to runny-yolk perfection. I like to serve this with a crusty baguette for dipping and scooping up the basil-infused sauce.
Nonstick pan spray
1 tablespoon olive oil
2 large garlic cloves, smashed
2 14-ounce cans crushed tomatoes
Pinch of red pepper flakes
½ teaspoon kosher salt, plus extra for seasoning
½ teaspoon ground black pepper, plus extra for seasoning
8 large eggs
½ cup fresh basil leaves, finely chopped
½ cup shredded mozzarella cheese
Crusty loaf of bread (or gluten-free bread), sliced into ½-inch-thick pieces
1Preheat the oven to 425°F. Lightly coat a 2-quart baking dish with nonstick pan spray and set aside.
2Heat the olive oil in a medium saucepan set over medium heat for 30 seconds. Add the smashed garlic and cook, stirring occasionally, until golden, 3 to 4 minutes. Add the crushed tomatoes, red pepper flakes, salt, and pepper. Cover the pan and simmer, stirring occasionally, until the sauce begins to thicken, about 25 minutes. Pour the sauce into the prepared baking dish.
3Use the rounded part of a spoon to make a small well in the sauce. Break an egg into the well. Repeat, making more wells for the remaining eggs. Sprinkle the eggs with salt and pepper and bake until almost set, about 10 minutes. Remove the baking dish from the oven and sprinkle the basil and mozzarella over the top.
4Return the baking dish to the oven and bake until the cheese is melted and golden brown, about 4 minutes longer. Spoon into individual bowls and serve immediately with crusty bread.
PER SERVING: Calories 402 / Protein 22g / Dietary Fiber 7g / Sugars 2g / Total Fat 18g
Healthy Breakfast Benedict
HEALTHY BREAKFAST BENEDICT
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 15 MINUTES
If eggs Benedict, a bacon-egg-and-cheese sandwich, and a bacon-y spinach salad were represented by three independent lines intersecting on a graph, this egg Benedict—made with lean Canadian bacon, baby spinach, a poached egg, and a rich herby sauce—would represent the point where all three intersect. A little vinegar in the simmering water helps the egg whites firm up when poaching. For a hint of bacon-y smoke, try sprinkling smoked salt over the egg instead of kosher salt before serving, and for extra richness and nutrients (like vitamin E, vitamin B, and folic acid), blend half an avocado into the basil sauce.
FOR THE CREAMY BASIL SAUCE
¼ cup light mayonnaise
2 tablespoons reduced-fat sour cream
3 tablespoons finely chopped fresh basil
1 tablespoon finely chopped fresh chives
½ teaspoon Worcestershire sauce or vegetarian Worcestershire sauce (optional)
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
FOR THE EGGS
1 tablespoon white vinegar
4 large eggs
2 whole-grain English muffins, split and toasted
Olive oil mister or nonstick pan spray
4 slices Canadian bacon
1 cup baby spinach
½ teaspoon kosher salt
½ teaspoon ground black pepper
1To make the creamy basil sauce: Whisk together the mayonnaise, sour cream, basil, chives, Worcestershire sauce (if using), salt, and pepper in a medium bowl.
2To make the eggs: Fill a medium saucepan two-thirds full with water. Add the vinegar and bring to a bare simmer over medium heat (it should look like fizzy soda water). Crack an egg into a small bowl and tip the bowl so the egg gently slides into the water. Repeat with another egg. Gently simmer for 3½ minutes (raise or reduce the heat as needed) and then use a slotted spoon to transfer the poached eggs to a paper towel–lined plate. Repeat with the remaining 2 eggs.
3Place 1 English muffin half on each of 4 plates. Lightly mist a large skillet with olive oil or nonstick pan spray and heat over medium-high heat. Add the bacon and cook until browned on both sides, 5 to 6 minutes total.
4Use a spatula to transfer 1 hot bacon slice to each of the English muffin halves, then immediately top with some of the spinach. Place a poached egg over the spinach and sprinkle with salt and pepper. Drizzle some of the creamy basil sauce over the egg and serve immediately.
PER SERVING: Calories 239 / Protein 15g / Dietary Fiber 3g / Sugars 2g / Total Fat 13g
HOT MAPLE MULTIGRAIN CEREAL
SERVES 4 (the multigrain mix makes 16 servings) PREPARATION TIME 10 MINUTES
COOKING TIME 35 MINUTES
Why spend big bucks on premixed multigrain breakfast cereal when you can make your own fresher and more interesting version for a fraction of the cost? Make a big batch of the dry grain mix—I like the combination of fortifying oats, fluffy quinoa, wheaty bulgur, and omega-packed flax seeds—then portion it out as needed.
FOR THE GRAIN MIX
1¼ cups steel-cut oats
1¼ cups quinoa, rinsed well under cold water
1¼ cups bulgur
¼ cup whole flax seeds
FOR THE CEREAL
¼ cup sliced almonds
¼ cup maple syrup
1 teaspoon ground cinnamon
1½ cups unsweetened almond or soy milk, or 2% or skim milk
½ teaspoon ground ginger
⅛ teaspoon kosher salt
1To make the grain mix: In a large bowl stir together the oats, quinoa, bulgur, and flax seeds. Transfer to a mason jar or an airtight container.
2To make the cereal: If using almonds, place them in a medium skillet set over medium heat. Toast the almonds, shaking the pan often, until they are golden, 4 to 5 minutes. Transfer the almonds to a plate and set aside.
3Add 1 cup of the grain mix to a fine-mesh sieve and rinse under cold, running water. Whisk together the maple syrup with ¼ teaspoon of the cinnamon in a small bowl and set aside.
4Bring the milk and 1½ cups water to a boil in a saucepan set over medium-high heat. Add the rinsed grains, the remaining ¾ teaspoon cinnamon, the ginger, and salt and reduce the heat to medium-low. Simmer gently, stirring occasionally, until the grains are tender and the liquid almost absorbed, 25 to 30 minutes.
5Divide the cooked grain cereal among serving bowls. Drizzle with cinnamon-maple syrup and serve sprinkled with the toasted almonds.
PER SERVING: Calories 252 / Protein 7g / Dietary Fiber 6g / Sugars 13g / Total Fat 7g
FRITTATA WITH RICOTTA SALATA AND BROCCOLI RABE
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 40 MINUTES
Whole eggs are so delicious, but let’s face it—they also have saturated fat and cholesterol. That is why I often replace an egg yolk with an extra egg white, like in this frittata, so that each serving accounts for fewer than two whole eggs per person. Additionally, bulking out the eggs with vegetables allows for fewer eggs to serve more people.
¾ pound broccoli rabe, tough ends removed
5 large eggs
3 large egg whites
¼ cup coarsely grated ricotta salata cheese
½ teaspoon kosher salt
½ teaspoon ground black pepper
2 teaspoons olive oil
1 garlic clove, chopped
¼ teaspoon red pepper flakes
2 tablespoons finely grated Parmesan cheese
1Preheat the oven to 325°F. Fill a large bowl with ice water and set aside. Bring a large pot of salted water to a boil and add the broccoli rabe. Cook until the broccoli rabe is al dente and turns bright green, about 3 minutes. Drain the broccoli rabe into a colander, then transfer to the ice water. Once the broccoli rabe is cool, drain it on a kitchen towel, then slice into 1-inch pieces.
2Whisk together the whole eggs, egg whites, ricotta salata, ¼ teaspoon of the salt, and ¼ teaspoon of the black pepper.
3Heat the olive oil in a large oven-safe nonstick skillet over medium heat. Add the garlic and cook, stirring, until tender, about 1 minute. Add the chopped broccoli rabe, red pepper flakes, the remaining ¼ teaspoon salt, and the remaining ¼ teaspoon black pepper. Cook, stirring, until fragrant, about 2 minutes. Pour the egg mixture into the skillet and continue to cook, without stirring, until the edges of the frittata start to set, 3 to 4 minutes.
4Sprinkle the Parmesan cheese over the eggs and place the skillet in the oven. Bake until the frittata has puffed, is firm, and is golden on top, 20 to 25 minutes. Slide it onto a platter and serve the frittata sliced into quarters.
PER SERVING: Calories 178 / Protein 15g / Dietary Fiber 0g / Sugars 2g / Total Fat 11g
ENTERTAINING STRATEGY
Fancy Frittatas
Impress your brunch guests by making individual frittatas: simply divide the egg mixture among the greased cups of a 12-cup muffin tin and bake until they are golden and puffed around the edges and the eggs are set, about 25 minutes.
(SERVES 4)
Like an omelet, but oh so much easier (no folding, flipping, rolling—or inadvertent scrambles!)
STEP 1: CHOOSE MEAT PREFERENCE.
STEP 2: PREP AND CHOP VEGETABLES.
BLANCHED OR ROASTED HARD VEGETABLES
(such as broccoli, broccoli rabe, cauliflower, green beans, or Swiss chard)
RAW SOFT VEGETABLES
(such as bell peppers, eggplant, fennel, mushrooms, tomatoes, or zucchini)
STEP 3: IN AN OVEN-SAFE NONSTICK SKILLET,
sauté the vegetables in a splash of olive oil with
AROMATICS
(chopped onion and garlic)
SALT
PEPPER
RED PEPPER FLAKES (optional)
STEP 4: WHISK TOGETHER
5 EGGS
3 EGG WHITES
SALT
PEPPER
CHOICE OF GRATED CHEESE
(such as fresh mozzarella, provolone, Gruyère, Monterey Jack, feta, or mild Cheddar)
STEP 5: POUR THE EGG AND CHEESE MIXTURE
over the vegetables, and top with additional grated cheese
STEP 6: BAKE AT 350°F.
for 10 minutes until set. Let rest and serve warm.
Kale Breakfast Salad
KALE BREAKFAST SALAD
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 10 MINUTES
Salad for breakfast … why not? Especially when it’s loaded with goodies like Cheddar cheese, crispy bacon, and tart apples. Kale is hearty and so incredibly good for you. To make it a little more tender, massage the greens with the acidic base of the dressing before adding the oil. Hard-boiled egg slices can stand in for fried eggs, especially if you’re going for a brunch-time chef’s salad look.
FOR THE KALE
¼ cup fresh lemon or orange juice
1 tablespoon pure maple syrup
2 teaspoons balsamic vinegar
½ teaspoon kosher salt
1 bunch kale (preferably Lacinato/dinosaur), ribs removed and leaves stacked and thinly sliced crosswise into ribbons
FOR THE SALAD
Olive oil mister or nonstick pan spray
3 slices turkey bacon
2 tablespoons olive oil
1 tart apple (such as a Granny Smith), cored and cut into bite-size pieces
¼ cup grated Cheddar cheese
4 large eggs
½ teaspoon kosher salt
¼ teaspoon ground black pepper
1To dress the kale: Whisk the lemon juice, maple syrup, balsamic vinegar, and salt together in a large bowl. Add the kale ribbons and use your hands to massage the dressing into the kale. Set aside.
2To prepare the salad: Mist a medium nonstick skillet with olive oil or nonstick pan spray and set it over medium-high heat. Add the bacon and cook until crispy on both sides, 5 to 6 minutes total. Transfer the bacon to a cutting board (don’t wash the skillet; you’ll use it for the eggs) and chop the slices into rough pieces.
3Drizzle the olive oil over the kale and toss to combine. Add the apples and cheese and toss to combine, then divide among 4 plates and sprinkle each with the bacon.
4Crack the eggs into the skillet used for the bacon and cook them over medium heat to your liking, either sunny-side up or over easy. Slide an egg over each salad, sprinkle with salt and pepper, and serve.
PER SERVING: Calories 269 / Protein 13g / Dietary Fiber 2g / Sugars 10g / Total Fat 17g
SUPERMARKET STRATEGY
A Kale Renaissance
There are typically two kinds of kale you’ll see in the grocery store or farmers’ markets: curly kale and Lacinato (dinosaur) kale. I typically use either in recipes, based on what I find most easily at the market. Curly kale leans toward the hardier side, so if you want a more tender bite for salads, try Lacinato kale. Either way you’ll be getting tons of vitamins K, A, and C, as well as lots of fiber.
Cinnamon Popovers with Cream Cheese Glaze
CINNAMON POPOVERS WITH CREAM CHEESE GLAZE
MAKES 12 POPOVERS PREPARATION TIME 20 MINUTES COOKING TIME 40 MINUTES
My girls love all things related to a cinnamon roll, from the swirling and soft cinnamon-speckled dough to the sticky-sweet icing that slicks the top. One morning, Charlotte was begging me for cinnamon rolls but I didn’t have time to make them, so I decided to put the flavors of a cinnamon roll into my trusty quick popover recipe. It couldn’t have been easier. These buns satisfy that cinnamon bun itch for both kids and adults.
2 large eggs
2 tablespoons granulated sugar
1 cup 2% milk, warmed, plus 2 tablespoons
1 cup all-purpose flour
1 teaspoon ground cinnamon
½ teaspoon kosher salt
2 tablespoons unsalted butter, melted
¼ cup reduced-fat cream cheese (Neufchâtel), at room temperature
¼ cup confectioners’ sugar
1Place a 12-cup muffin tin on the middle rack in the oven and preheat the oven to 400°F.
2Add the eggs and granulated sugar to a blender jar and mix on medium speed until light yellow. Add the 1 cup warmed milk and blend. Add the flour, cinnamon, and salt and blend until smooth.
3Use a pastry brush to grease the hot muffin tin generously with the melted butter. Add any remaining butter to the batter and pulse to blend. Pour the batter into the muffin tin, filling the cups about three-quarters full. Bake until the popovers are golden, about 20 minutes. (Do NOT open the oven door!) Turn off the oven, keep the oven door closed, and continue to bake the popovers until golden brown, 10 to 15 minutes.
4Meanwhile, in a small bowl, whisk the cream cheese with the confectioners’ sugar and the remaining 2 tablespoons milk until smooth. Remove the popovers from the oven. Use the tip of a paring knife to poke a tiny slit at the top of each popover (this will allow steam to escape, and will keep your popovers from getting soggy). Brush the popovers with the glaze and serve warm.
PER SERVING (1 popover): Calories 96 / Protein 3g / Dietary Fiber 0g / Sugars 6g / Total Fat 3g