April 2015

Boosting Fruit and Vegetable Intake at Breakfast

Whole Wheat Carrot Muffins

Ingredients:

• 1 1/2 c whole wheat flour
• 1 t baking soda
• 1 t ground cinnamon
• 1/2 t ground ginger
• 1/2 t salt
• 1 stick butter, softened
• 1/2  c honey
• 1 egg
• 1 t vanilla extract
• 1 c unsweetened applesauce
• 3/4 c carrots, shredded

Directions:

1. Preheat oven to 350 °F. Grease muffin pans or line with paper or foil liners.
2. Wisk together all dry ingredients.
3. In a large bowl, mix butter, honey, egg, and vanilla with an electric mixer. Turn down the speed to slowly add the dry ingredients until well combined.
4. Carefully mix in applesauce and grated carrots with a spatula. Divide the batter between the muffin cups. Bake 20 minutes or until a toothpick comes out clean and muffin tops are lightly browned.

 Makes 12 servings. Print recipe card.

Mango Carrot Smoothies

Ingredients:

• 1 c mango chunks, frozen or fresh
• 2 carrots, peeled and grated
• 1 c water or 1/2 c ice if using fresh mango
• 2 T lime or lemon juice
• Sweetener as needed

Directions:

1. Peel and grate carrots.
2. Place all ingredients in the blender in the following order: water (if using), citrus juice, peeled carrots, mango, then ice last (if using). Secure the lid.
3. Blend until smooth. Enjoy immediately.

Makes 1 serving. Print recipe card.

Sweet Potato Hash

Ingredients:

• 2 large sweet potatoes, cubed (about 4 cups)
• 1 c water
• 1 T plus 1 t canola oil
• 8 ounces ground chicken or turkey sausage
• 1 small yellow onion, diced
• 1 bell pepper, cored and diced
• 2 cloves garlic, minced
• 4 large eggs

Directions:

1. Place water and sweet potatoes in a skillet and bring to a boil over high heat. Reduce heat to low and cook 20 minutes, stirring occasionally, until sweet potatoes have absorbed water.
2. Add oil, sausage, and vegetables to the skillet. Cook another 20 minutes, stirring occasionally, until vegetables are tender.
3. Divide hash onto four dishes. Return the skillet to the stovetop. Reheat skillet over medium-high heat. When hot, add the remaining teaspoon of oil.
4. Cook each egg individually about 3-5 minutes a piece, until whites are solid and yolks begin to thicken. Flip egg and cook 1 additional minute.
5. Top each serving of sweet potato hash with an egg and serve immediately.

Makes 4 servings. Print recipe card.

Whole Grain Avocado Toasts

Ingredients:

• 1 ripe avocado
• 2 medium tomatoes
• 1 green onion
• ½ c fresh basil
• 4 eggs, hard-boiled
• 12 slices whole-wheat French bread
• 1/4 c reduced-fat ricotta cheese
• black pepper, to taste

Directions:

1. Dice avocado, tomatoes, and green onions.
2. Peel and chop eggs.
3. Mix avocado, tomatoes, green onions, basil, and eggs in a small bowl. Add pepper to taste.
4. Toast bread slices and top with ricotta cheese.
5. Top with avocado mixture. Top with any remaining basil.

Makes 4 servings. Print recipe card.

Simple Frittata

Ingredients:

• 4 eggs
• 1/4 c low-fat milk
• 1/4 t dried thyme
• 1 c vegetables, cooked and diced
• 2 tsp canola oil

 Directions:

1. Beat eggs, milk, and seasonings in a bowl until well-blended.  Add vegetables, mixing well.
2. Heat oil in a skillet (6-8 inch). When hot, add egg mixture. Cook over medium heat until eggs are almost set, around 10 minutes.
3. Remove from heat. Cover and let stand until eggs are set, around 10 minutes. Mixture should not have any remaining liquid egg visible.
4. Cut into wedges and serve hot.

Makes 2-4 servings. Print recipe card.

Pumpkin Pancakes

Ingredients:

• 1 c canned pumpkin (not pumpkin pie filling)
• 1 1/4 c low-fat milk
• 3 T canola oil
• 1 egg
• 3 T brown sugar
• 1 1/4 c all-purpose flour
• 1 1/2 t baking powder
• 3/4 t cinnamon
• 1/4 t ginger
• Dash nutmeg

Directions:

1. In a large bowl, combine pumpkin, milk, oil, egg, and brown sugar. Whisk until well combined.
2. In a separate bowl, combine the flour, baking powder, cinnamon, ginger, and nutmeg. Mix well to combine.
3. Add dry ingredients to wet ingredients and whisk until just combined.
4. Heat up a griddle to medium heat, grease lightly if necessary.
5. Ladle 1/4 c batter for each pancake onto the griddle.
6. Cook until golden brown, flip to the other side, and cook until golden brown on the other side.

Makes 12-14 pancakes. Print recipe card.

Vegetable Scramble

Ingredients:

• 8 eggs, lightly scrambled
• 1 small bell pepper, red or green
• 1/4 white or yellow onion
• 1/2 t pepper
• 1/4 t salt
• 2 oz reduced-fat cheese, shredded
• Cooking spray

Directions:

1. Chop onion and bell pepper. Cook in large skillet with cooking spray, over medium-high heat. Cook about 5 minutes or until vegetables are tender.
2. Whisk together eggs, salt, and pepper. Add mixture to skillet with vegetables, and cook, without stirring, until eggs begin to set on the bottom of the skillet.
3. Draw an inverted spatula across bottom of skillet to form large curds.
4. Sprinkle with cheese. Continue lifting and folding eggs, cooking until eggs are thickened but still moist.  No visible liquid egg should remain. Remove from heat. Serve immediately.

Makes 4 servings. Print recipe card.

Baked Oatmeal

Ingredients:

• 2 c old-fashioned oats
• 1 1⁄2 t baking powder
• 1⁄2 t salt
• 1 c low-fat milk
• 2 eggs, beaten
• 1⁄2 c applesauce, smooth or chunky
• 1⁄2 c brown sugar
• 1 c vanilla yogurt, for topping

Directions:

1. Preheat oven to 325 °F.
2. In a large bowl combine the oatmeal, baking powder, and salt.
3. Mix in milk, eggs, applesauce, and brown sugar.
4. Pour into a greased casserole dish.
5. Bake for 45 minutes.
6. Serve hot, topping each with vanilla yogurt. May serve with additional fresh or dried fruit, if desired.

Makes 4 servings. Print recipe card.

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