Energy-Boosting, Egg-Inspired Breakfasts

(Family Characteristics) When planning meals, especially breakfast, there are a number of critical factors that many families consider: taste, simplicity and nutrition. Eating healthier doesn’t have to be complicated or out of reach. With the right inspiration, healthy eating can be delicious, nutritious and convenient.

Healthy Everyday Recipes for Real Life: Nutritious, Energy-Boosting, Egg-Inspired Breakfasts That Save Time

By choosing ingredients like eggs that are easy to use and versatile, you can incorporate healthy living at the breakfast table as part of a balanced diet. For example, these egg-inspired recipes are part of the American Heart Association’s Healthy for Good Eat Smart initiative, supported nationally by Eggland’s Best.

In addition to the social and emotional benefits of dining together, shared family meals can help promote healthier choices at the table. Backed by expert nutritional guidelines, recipes like Turkey Bacon and Spinach Quiche with Sweet Potato Crust are healthy, flavorful and quick, perfect for busy weekdays or anytime you need a nutritional boost. The sweet potato crust offers a tastier twist on ready-made or traditional crusts made with butter, and can be served with slices of honeydew or berries for an extra touch of sweetness.

For a protein-rich dish any day of the week, Broccoli and Cheese Protein Scramble on Whole Wheat English Muffins can help you solve the morning rush. Or for a real time saver, these egg muffin cups with turkey sausage and mushrooms can be made on the weekend and frozen or refrigerated for quick, ready-to-eat meals throughout the week.

Remember, healthy eating isn’t just about one food – it’s about combining healthy ingredients to create well-rounded meals. For example, eggs can be included as part of a heart-healthy diet that emphasizes vegetables, fruits, beans, nuts and seeds, whole grains, lean proteins and fish, according to the American Heart Association. Eating eggs alongside foods high in saturated fat – such as bacon – is different from eggs eaten with steamed vegetables, whole grains or some fruit.

For more healthy eating tips and recipes to help you eat smart, exercise more and live healthier, visit Hart.org.

Turkey Bacon and Spinach Quiche with Sweet Potato Crust

Recipe courtesy of the American Heart Association with support from Eggland’s Best
Servings: 5

• Nonstick cooking spray
• 1 medium sweet potato, peeled
• 1 teaspoon canola or corn oil
• 1 medium yellow onion, diced
• 6 slices unsalted, nitrate-free turkey bacon, thinly sliced
• 10 ounces frozen chopped spinach, thawed
• 3/4 teaspoon dried dill herb, crumbled
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 large egg whites
• 2 large eggs
• 1/4 cup fat-free milk
• 1 1/2 tablespoons fat-free feta cheese

1. Preheat the oven to 400 F. Lightly spray the 9-inch pie pan with nonstick cooking spray.
2. Grate the sweet potato into a medium bowl using a box grater. Measure out 2 cups. Gently press the sweet potato onto the bottom and sides of the pan to form a crust. Sweet potato is loose, but stays together once cooked.
3. Bake for 20 minutes, or until the crust is done. Remove from the oven. Let cool. Reduce oven temperature to 350 F.
4. Heat the oil in a medium skillet over medium heat, stirring to coat the bottom. Cook the onion for 6 minutes, or until almost translucent, stirring frequently. Add turkey bacon. Cook for 3-4 minutes, or until the onion and bacon begin to brown, stirring frequently. Add spinach, dill herb, salt and pepper. Cook for 1-2 minutes, or until water releases from the spinach. Remove from heat. Transfer the mixture to the sweet potato crust.
5. In a medium bowl, whisk the egg whites, eggs and milk. Pour the mixture into the crust. Sprinkle the feta over it.
6. Bake for 35-40 minutes, or until knife inserted in center comes out clean. Transfer to cooling rack. Let cool for 10 minutes before cutting into wedges.

Broccoli and Cheese Protein Scramble on Whole Wheat English Muffins

Recipe courtesy of the American Heart Association with support from Eggland’s Best
Servings: 4

• Nonstick cooking spray
• 1 1/2 cups chopped fresh or frozen broccoli florets, thawed if frozen
• 1/4 cup water
• 8 extra large proteins
• 1/2 cup fat-free milk
• 1/4 teaspoon freshly ground pepper
• 1/4 cup grated fat-free cheddar cheese
• 2 whole-wheat, low-sodium English muffins

1. Lightly spray large skillet with nonstick cooking spray. Heat over medium heat. Boil the broccoli and water for 4-5 minutes, or until the broccoli is tender. Remove from heat. Transfer the broccoli to the bowl. Wipe the frying pan clean with paper towels.
2. In a large bowl, whisk the egg white, milk and pepper until combined.
3. Lightly spray skillet with cooking spray. Heat over medium heat. Pour in the egg white mixture. Cook for 2-3 minutes, or until almost firm, stirring constantly with the spatula. Stir in the broccoli and cheddar cheese. Remove from heat.
4. Just before serving, split and toast the English muffins. Transfer to plates. Spoon the egg mixture onto the muffins.

Egg muffin cups with turkey sausage and mushrooms

Recipe courtesy of the American Heart Association with support from Eggland’s Best
Servings: 6

• Nonstick cooking spray
• 1/2 tablespoon canola or corn oil
• 1 yellow onion, finely chopped
• 1 package (8 ounces) sliced ​​white mushrooms
• 1 package (6.4 ounces) frozen, cooked, nitrate-free turkey sausage links, thawed
• 7 large eggs
• 1/4 cup fat-free milk
• 1/4 teaspoon pepper
• 1 cup grated fat-free cheddar cheese

1. Preheat oven to 350 F. Lightly spray 12-cup muffin pan with nonstick spray.
2. Heat the oil in a medium nonstick pan over medium heat. Cook the onions and mushrooms for 10 minutes, or until soft, stirring occasionally.
3. Hot turkey sausage according to package directions. Cut the turkey into bite-sized pieces. Stir in the onion mixture until well combined. Spoon into muffin tins.
4. In a small bowl, whisk the eggs, milk and pepper. Pour the egg mixture into muffin tins. Spread with cheddar cheese.
5. Bake for 25 minutes, or until the eggs are set. Remove from the oven. Let cool slightly. To easily remove the muffins from the pan, run the knife along the edges of each muffin.

SOURCE: American Heart Association

The post Energy-Boosting Egg-Inspired Breakfasts appeared first on Alternative Medicine Magazine.

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