Friday Fare - Healthy Breakfasts

Here are a few different recipes I found for a healthy breakfast (which I think is the most important meal of the day). These recipes come from EatingWell.com:

Strawberry-Orange Muffins

Ingredients

• 3 tablespoons almonds
• 2 tablespoons plus 3/4 cup all-purpose flour, divided
• 2 tablespoons plus 1/2 cup brown sugar, divided
• 3 teaspoons freshly grated orange zest, divided (see Variation)
• 1/2 teaspoon salt, divided
• 2 tablespoons plus 1/4 cup canola oil, divided
• 1 cup white whole-wheat flour , or whole-wheat pastry flour (see Note)
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 3/4 cup nonfat or low-fat buttermilk
• 1/4 cup orange juice
• 1 large egg
• 1 teaspoon vanilla extract
• 1 1/2 cups chopped fresh or frozen (not thawed) strawberries , (about 8 ounces)

Preparation

1. Preheat oven to 400°F. Coat a 12-cup muffin pan with cooking spray.
2. Process almonds, 2 tablespoons all-purpose flour, 2 tablespoons brown sugar, 1 teaspoon orange zest and 1/4 teaspoon salt in a food processor until finely ground. Transfer to a small bowl, drizzle with 2 tablespoons oil and stir to combine.
3. Whisk the remaining 3/4 cup all-purpose flour, whole-wheat flour, baking powder, baking soda and the remaining 1/4 teaspoon salt in a large bowl. Whisk the remaining 1/2 cup brown sugar, 2 teaspoons orange zest and 1/4 cup oil in a medium bowl with buttermilk, orange juice, egg and vanilla extract until well combined. Make a well in the center of the dry ingredients and pour in the wet ingredients; stir until just combined. Add strawberries; stir just to combine. Divide the batter among the prepared muffin cups. Sprinkle with the almond topping, gently pressing into the batter.
4. Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean, 18 to 20 minutes. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool for at least 5 minutes more before serving. Variation: For Strawberry-Basil Muffins, omit orange zest and use 1/4 cup additional buttermilk in place of orange juice. Stir in 1/4 cup chopped fresh basil with the berries in Step 3.

Tips & Notes

• Make Ahead Tip: Store, individually wrapped, at room temperature for up to 2 days or in the freezer for up to 1 month. To reheat, remove plastic wrap, wrap in a paper towel and microwave on High for 30-45 seconds.

• Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat. Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Find it in the baking section of the supermarket or online at bobsredmill.com and kingarthurflour.com. Store in the freezer.

Pina Colada Yogurt Parfait

Ingredients

• 1/3 cup reduced-fat vanilla yogurt
• 1/2 cup crushed canned pineapple, or canned mandarin oranges
• 1 tablespoon toasted coconut, (see Tip)

Preparation

1. Top yogurt with pineapple (or canned mandarin oranges) and coconut.

Tips & Notes

• Tip: To toast coconut: Place coconut in a small dry skillet and cook, stirring often, until golden, about 5 minutes or spread in a shallow baking dish and bake at 350°F until light golden and fragrant, 5 to 10 minutes.

Herb & Onion Frittata

Ingredients

• 1 cup diced onion
• 1/4 cup plus 1 tablespoon water, divided
• 1 teaspoon extra-virgin olive oil
• 1/2 cup liquid egg substitute, such as Egg Beaters
• 2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 2 tablespoons farmer's cheese, or reduced-fat ricotta

Preparation

1. Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.
2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
3. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.