Smart start - Breakfast recipes for a healthy New Year
A commitment to health and wellness means taking care of yourself and your family, exercising and eating right. The New Year is the perfect time to refocus your goals and make better health a priority.
A nutrient-rich breakfast can set you up for success each and every day. Dairy foods like milk, cheese and yogurt are good sources of high-quality protein, which is an essential part of a healthy diet. Protein serves as the building block for cells throughout the body and may aid in managing weight by helping you feel full.
By adding protein to your day, health and wellness goals can become easier to achieve. Daily protein needs should be met by spreading intake throughout the day in every meal and snack you eat. Not only does protein help satisfy hunger, which may aid in weight management, but it also helps preserve muscle.
No matter your breakfast style, dairy foods can enhance your dish. These recipes show how, from sweet to savory and cold to hot, your breakfast can be unique while providing high-quality nutrition in each bite.
Learn more about the role of dairy in a healthy diet at MilkMeansMore.org.
Huevos Rancheros Oats
Recipe created by Comfortably Domestic on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
|1||cup 2 percent milk|
|1||cup old-fashioned oats|
|1/2||cup sweet onion, peeled and chopped|
|1 1/2||teaspoons light olive oil|
|1||can (10 ounces) diced tomatoes with green chilies|
|1/4||teaspoon chipotle chili powder|
|1/4||cup sharp cheddar cheese, freshly grated|
In medium saucepan over medium-high heat, bring milk, water and salt to boil. Stir in oats. Reduce heat to medium-low and simmer oats, stirring occasionally, 4 minutes. Remove oats from heat and place lid on saucepan.
In nonstick skillet over medium heat, saute onion in olive oil until soft, about 4 minutes. Stir canned tomatoes with green chilies and chipotle chili powder into onions to combine. Continue to heat salsa to boil, about 1 minute. Make two wells in middle of tomato salsa. Crack eggs into wells. Season eggs with salt and pepper, to taste. Cover skillet and poach eggs in salsa to desired doneness; about 3-4 minutes.
Divide oats evenly between two bowls. Spoon eggs and salsa over oats. Serve immediately with cheddar cheese.
White Pizza Frittata
Recipe created by Rachel Cooks on behalf of Milk Means More
Prep time: 10 minutes
Cook time: 35 minutes
|1||tablespoon extra-virgin olive oil|
|1||large clove garlic, minced|
|12||ounces frozen spinach, thawed and water pressed out|
|1/4||cup skim milk|
|1/4||teaspoon ground black pepper|
|1/2||teaspoon dried oregano leaves|
|3/4||cup part-skim ricotta cheese|
|1/2||cup grated Parmesan cheese|
|1/4||cup minced fresh basil|
|1/2||cup shredded, part-skim mozzarella cheese|
Heat oven to 325 F.
In oven-safe skillet, heat olive oil over medium heat. Add garlic and cook 2 minutes, or until fragrant. Once garlic is fragrant, add spinach; break up to incorporate and heat.
In medium bowl, whisk together eggs, milk, pepper, oregano, ricotta, Parmesan and basil.
Add egg mixture to skillet, reduce heat to low and cook 1 minute, stirring gently. Move to oven and bake 25-30 minutes, or until eggs are almost completely set.
Carefully remove from oven and add mozzarella. Return to oven and bake until mozzarella is melted, about 5 minutes.
May be served hot, at room temperature or cold.
Ricotta and Fig Oatmeal
Recipe created by Foxes Love Lemons on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 3 minutes
|1/2||cup old-fashioned rolled oats|
|1/8||teaspoon kosher salt|
|2||tablespoons ricotta cheese|
|2||dried figs, halved|
|1||tablespoon sliced almonds|
In microwave-safe bowl, stir together milk, oats and salt. Microwave on high 2 1/2 minutes, or until oats are tender and most liquid is absorbed.
Remove bowl from microwave; stir in ricotta. To serve, top with figs and almonds, and drizzle with honey.