VEGAN SMOOTHIE BOWL
SERVES 1 ACTIVE: 10 min TOTAL: 10 min
Eat this thick and creamy smoothie bowl with a spoon! Banana and frozen berries whip together with a little nut milk for a vegan breakfast. We use fruit, nuts and seeds for topping, but feel free to experiment with whatever you like.
• 1 large banana
• 1 cup frozen mixed berries
• 1/2 cup unsweetened soymilk or other unsweetened nondairy milk
• ¼ cup pineapple chunks
• 1/2 kiwi, sliced
• 1 tablespoon sliced almonds, toasted if desired
• 1 tablespoon unsweetened coconut flakes, toasted if desired
• 1 teaspoon chia seeds
1│Combine banana, berries and soymilk (or other nondairy milk) in a blender. Blend until smooth.
2│Pour the smoothie into a bowl and top with pineapple, kiwi, almonds, coconut and chia seeds.
NUTRITIONAL INFO: CAL 338 / FAT 10G (SAT 3G) / CHOL 0G / CARBS 64G / TOTAL SUGARS 36G (ADDED 0G) / PROTEIN 9G / FIBER 12G / SODIUM 46MG / POTASSIUM 940MG
MINI QUICHES WITH SWEET POTATO CRUST
SERVES 6 ACTIVE: 25 min TOTAL: 30 min
To make ahead: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Equipment: Muffin tin with 12 (½-cup) cups Shredded sweet potato hash browns make up the healthy crust of these gluten-free muffin-tin quiches. This grab-and-go breakfast
is super-easy to prep ahead and keep stashed in the fridge or freezer. Serve them for brunch or eat them on busy weekdays.
• 1½ cups shredded peeled sweet potato
• 1 tablespoon avocado oil
• ½ cup diced ham
• ½ cup diced red pepper
• 1 cup shredded Cheddar cheese
• 6 eggs
• ½ cup nonfat milk
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
1│Preheat oven to 350°F. Generously coat a muffin tin with cooking spray.
2│Toss sweet potato and oil in a medium bowl. Divide among the 12 muffin cups, pressing into
the bottom and up the sides to create a crust.
3│Divide ham and red pepper among the cups. Top with cheese, keeping it away from the edges to minimize sticking.
4│Whisk eggs, milk, salt and pepper in a large measuring cup. Carefully pour the mixture into the cups, dividing evenly.
5│Bake until set and cooked through, 22 to 28 minutes. Run a knife around the edges of the quiches and remove from the tin while still hot. Serve warm.
NUTRITIONAL PER SERVE : 2 mini quiches each CAL 217 / FAT 14G (SAT 6G) / CHOL 211MG / CARBS 8G / TOTAL SUGARS 3G (ADDED 0G) / PROTEIN 14G / FIBER 1G / SODIUM 468MG / POTASSIUM 300MG
BERRY-KEFIR SMOOTHIE
SERVES 2 cups ACTIVE: 5 min TOTAL: 5 min
Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy recipe.
• 1 1/2 cups frozen mixed berries
• 1 cup plain kefir
• 1/2 medium banana
• 2 teaspoons almond butter
• 1/2 teaspoon vanilla extract
Combine berries, kefir, banana, almond butter and vanilla in a blender. Blend until smooth.
NUTRITIONAL INFO PER 2 CUPS: CAL 304 / FAT 7G (SAT 1G) / CHOL 5G / CARBS 15G / TOTAL SUGARS 37G (ADDED 0G) / PROTEIN 15G / FIBER 9G / SODIUM 25MG / POTASSIUM 437MG
BLUEBERRY ALMOND CHIA PUDDING
SERVES 1 ACTIVE: 10 min TOTAL: 8 hrs 10 min
To make ahead: Refrigerate pudding (Step 1) for up to 3 days. Finish with Step 2 just before serving.
Switch up your morning oatmeal routine with this easy chia pudding recipe. It’s made just like overnight oats—combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!
• ½ cup unsweetened almond milk or other nondairy milk beverage
• 2 tablespoons chia seeds
• 2 teaspoons pure maple syrup
• ⅛ teaspoon almond extract
• ½ cup fresh blueberries, divided
• 1 tablespoon toasted slivered almonds, divided
1│Stir together almond milk (or other nondairy milk beverage), chia, maple syrup and almond extract in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days.
2│When ready to serve, stir the pudding well. Spoon about half the pudding into a serving glass (or bowl) and top with half the blueberries and almonds. Add the rest of the pudding and top with the remaining blueberries and almonds.
NUTRITIONAL INFO: CAL 229 / FAT 11G (SAT 1G) / CHOL 0G / CARBS 30G / TOTAL SUGARS 16G (ADDED 8G) / PROTEIN 6G / FIBER 10G / SODIUM 91MG / POTASSIUM 231MG
CHERRY-BERRY OATMEAL SMOOTHIES
SERVES 3 ACTIVE: 10 min TOTAL: 15 min
Add some oatmeal to give your fruity smoothie even more staying power—this quick breakfast will fuel your morning.
• ½ cup water
• ⅓ cup quick-cooking rolled oats
• ½ cup light almond milk or fat-free milk, divided
• ¾ cup fresh or frozen unsweetened strawberries,
partially thawed
• ½ cup fresh or frozen unsweetened pitted dark sweet cherries, partially thawed
• 1–2 tablespoons almond butter
• 1 tablespoon honey
• ½ cup small ice cubes
1│Combine water and oats in a medium bowl. Microwave 1 minute. Stir in ¼ cup milk. Microwave until the oats are very tender, 30 to 50 seconds more. Cool 5 minutes.
2│Transfer the oats to a blender. Add the remaining ¼ cup milk, strawberries, cherries, almond
butter to taste and honey. Blend until smooth. Add ice and blend until smooth. If desired, top each serving with additional fruit.
NUTRITIONAL INFO: ¾ cup each CAL 121 / FAT 4G (SAT 0G) / CHOL 0G / CARBS 21G / TOTAL SUGARS 12G (ADDED 0G) / PROTEIN 3G / FIBER 3G / SODIUM 41MG / POTASSIUM 192MG
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