0 G FAT (0 G SAT. 3 G FIBER . Heat oil in a small nonstick skillet over medium heat. 0 MG CHOLESTEROL . pair it with a piece of fruit or a glass of 100% juice. 1 SERVING. 79 MG SODIUM . 2 G MONO ).com. N U T R I T I O N B O N U S : Omega-3s. this simple trail mix combines your favorite flavors in a convenient mix. P E R S E R V I N G : 214 CALORIES . Photos: Ken Burris. 1 cup canned apricot halves in light syrup 1⁄2 teaspoon extra-virgin olive oil 6 ice cubes 1 cup nonfat plain yogurt 3 tablespoons sugar Blend apricot halves. 1 G MONO ). until whites are set. 221 MG POTASSIUM . 49 G CARBOHYDRATE . More recipes at www. split and toasted MAKES 2 SERVINGS. 2 G PROTEIN . about 1 minute. 196 MG POTASSIUM . 175 MG POTASSIUM . layer the egg whites. 25 G CARBOHYDRATE .com. stirring constantly. 1 tablespoon finely chopped red onion 2 large egg whites. 7 MG CHOLESTEROL . stirring. 3 MG CHOLESTEROL . 2. 5 G FAT (2 G SAT. Add egg whites. 5 G FAT (1 G SAT. P E R S E R V I N G : 202 CALORIES . 32 G ADDED SUGARS . For a more substantial meal. rinsed and chopped (optional) 1 ounce smoked salmon 1 slice tomato 1 whole-wheat English muffin. raisins and chocolate chips in a small bowl. 1⁄ 4 cup Cheerios 1 tablespoon pepitas 2 teaspoons raisins 2 teaspoons semisweet mini chocolate chips Combine Cheerios. 6 G PROTEIN . beaten Pinch of salt 1⁄2 teaspoon capers. salt and capers (if using) and cook. 1.Egg & Salmon Sandwich A C T I V E T I M E : 15 M I N U T E S Apricot Smoothie AC TI V E TIM E : 5 MINUTES | T O T A L : 15 M I N U T E S | TOTA L : 5 MINUTES Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast.eatingwell. 2 G FIBER . sweet and salty. Inc. 74 MG SODIUM . 2 G FIBER . To make the sandwich. yogurt and sugar in a blender until frothy.eatingwell. 19 G PROTEIN . about 30 seconds. Photos: Ken Burris. MAKES PER SERVING: HYDRATE . 3 . 2 Q U I C K B R E A K FA S T S ©2010 Eating Well. C r u n c h y C e r e a l Tr a i l M i x AC TI V E TIM E : 5 MINUTES | TOTA L : 5 MINUTES Crunchy. until it begins to soften. MAKES 1 SANDWICH. Canned apricot halves blend with yogurt in a tangy and refreshing smoothie. smoked salmon and tomato on English muffin. 670 MG SODIUM . 0 G MONO ). Add onion and cook. pepitas. 22 G CARBO 6 G ADDED SUGARS . 2 G ADDED SUGARS . Q U I C K B R E A K FA S T S ©2010 Eating Well. ice cubes. ABOUT 1 1⁄ 2 CU P S E AC H. More recipes at www. Inc. 124 CALORIES .

until the eggs are cooked through. and cook for 3 minutes. picked over and rinsed 7 cups cold water 1 teaspoon plus 1⁄8 teaspoon salt. stirring. bakerscatalogue. Makes about 41⁄ 2 cups. Photos: Ken Burris. Stir in cooked wheat berries and cook until heated through. 2 cups hard red winter-wheat berries (see Note). Photos: Ken Burris. such as Egg Beaters 1. 3 MG CHOLESTEROL . for 3 minutes. 5 . about 1 minute more.com. 3 G ADDED SUGARS . 4 Q U I C K B R E A K FA S T S ©2010 Eating Well. and simmer gently for 1 hour. Bring to a boil over high heat. (800) 349-2173. microwave-safe bowl. fruit and nuts for a filling breakfast. 2. S T O V E T O P VA R I A T I O N : In Step 2: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in brown sugar and cinnamon. cover. Sprinkle with toasted almonds. Stir in 11⁄ 4 cups cooked wheat berries and microwave again until hot.com. about 90 seconds.C reamy Wheat Berr y Hot C erea l A C T I V E T I M E : 15 MINUTES Q u i c k B r e a k f a s t Ta c o A C T I V E T I M E : 15 M I N U T E S | T O T A L : 1 HOUR 25 MINUTES (INCLUDING 1 1 ⁄ 4 HOURS TO PREPARE | T O T A L : 15 M I N U T E S WHEAT BERRIES) A smaller cousin of the breakfast burrito. Remove from the heat. 2 G MONO ). Using a microwave makes preparation speedy. 0 G FIBER . Inc.) PER SERVING: HYDRATE .eatingwell. INGR E DIE NT NOT E : Wheat berries can be found in natural-foods markets and online at King Arthur Flour. Q U I C K B R E A K FA S T S ©2010 Eating Well. 2 corn tortillas 1 tablespoon salsa 2 tablespoons shredded reduced-fat Cheddar cheese 1⁄2 This warming whole-grain porridge pairs cooked wheat berries with rolled oats. 2 G FAT (1 G SAT. bobsredmill. Iron (15% DV ). 3 MG CHOLESTEROL . Divide the scrambled egg between the tacos. To prepare wheat berries: Combine wheat berries in a large heavy saucepan with water and 1 teaspoon salt. stirring occasionally. cup raisins 2. about 30 seconds. P E R S E R V I N G : 340 CALORIES . 59 G CARBOHYDRATE . 453 MG SODIUM . 15 G CARBO 0 G ADDED SUGARS . 7 G FIBER . 392 MG POTASSIUM . 6 G FAT (0 G SAT. Meanwhile coat a small nonstick skillet with cooking spray.com.com.eatingwell. uncovered. Stir in brown sugar and cinnamon. raisins. Let stand for 1 minute. Stir to combine. especially if you’ve thawed frozen cooked wheat berries overnight in the refrigerator. 0 G MONO ). divided 11⁄4 cups old-fashioned rolled oats 1⁄2 cup liquid egg substitute. Reduce heat. Heat in the microwave until the cheese is melted. (Cover and refrigerate the extra 31⁄ 4 cups cooked wheat berries for up to 2 days or freeze for up to 1 month. 207 MG POTASSIUM . the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option. 17 G PROTEIN . cover. MAKES 4 S E RV INGS . milk (or soymilk) and the remaining 1⁄ 8 teaspoon salt in a large. (800) 827-6836. Top tortillas with salsa and cheese. Sprinkle with toasted almonds and serve. Drain and rinse. 1 to 2 minutes more. Stir in oats. 14 G PROTEIN . and Bob’s Red Mill. raisins and salt. 153 CALORIES . Heat over medium heat. A B OUT 3⁄ 4 CU P E AC H . add egg substitute and cook. Microwave on High. Inc. 2 cups nonfat milk or reduced-fat soymilk 2 teaspoons brown sugar 1 teaspoon ground cinnamon 1⁄4 cup slivered almonds. 1. Reduce heat to low. More recipes at www. toasted MAKES 1 SERVING. N U T R I T I O N B O N U S : Calcium (21% DAILY VALUE ). let stand for 1 minute. To prepare hot cereal: Place oats. 304 MG SODIUM . More recipes at www.

MAKES: PER SERVING: Here’s a super-quick all-in-one-skillet breakfast to start your day. egg and cheese. N U T R I T I O N B O N U S : Vitamin A (191% DAILY VALUE ). 374 MG SODIUM . Cover. Divide the mixture between bagel halves and top with banana slices. pepper and cheese.com. 226 MG CHOLESTEROL .Bagel Gone Bananas AC TI V E TIM E : 5 MINUTES Florentine Hash Skillet A C T I V E T I M E : 10 M I N U T E S | TOTA L : 5 MINUTES | T O T A L : 10 M I N U T E S Talk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run. 0 MG CHOLESTEROL . 4 to 7 minutes. N U T R I T I O N B O N U S : Magnesium (15% DAILY VALUE ). 13 G PROTEIN . 369 MG SODIUM .eatingwell. Iron (15% DV ). 1 teaspoon extra-virgin olive oil 1⁄2 cup frozen hash browns or precooked shredded potatoes (see Note) cup frozen chopped spinach Pinch of salt Pinch of freshly ground pepper 1⁄2 1 large egg 2 tablespoons shredded sharp Cheddar cheese Heat oil in a small nonstick skillet over medium heat. 6 G ADDED SUGARS . More recipes at www. Folate (35% DV ). Inc. 2 tablespoons natural nut butter. sliced Stir together nut butter. 13 G CARBOHYDRATE . Layer 2 S E RV INGS . 352 MG POTASSIUM . 3 G FIBER . 6 G FIBER . 15 G FAT (5 G SAT. Photos: Ken Burris. Q U I C K B R E A K FA S T S ©2010 Eating Well. cashew or peanut 1 teaspoon honey Pinch of salt 1 whole-wheat bagel. Photos: Ken Burris. 7 G MONO ). reduce heat to medium-low and cook until the hash browns are starting to brown on the bottom. 6 G MONO ). loaded with hash browns. 44 G CARBOHYDRATE . Crack egg on top and sprinkle with salt. 10 G FAT (1 G SAT. such as almond. MAKES: 284 CALORIES . 1⁄ 2 BAGE L E AC H hash browns and spinach into the pan. More recipes at www.com.eatingwell. Inc. 7 . 301 MG POTASSIUM . the egg is set and the cheese is melted. honey and salt in a small bowl. 0 G ADDED SUGARS . Calcium (23% DV ). INGR E DIE NT NOT E : Shredded cooked potatoes can be found in the refrigerated produce section or dairy section of most supermarkets. spinach. 1 SERVING P E R S E R V I N G : 226 CALORIES . 8 G PROTEIN . split and toasted 1 small banana. 6 Q U I C K B R E A K FA S T S ©2010 Eating Well.

NUTRITION NEWS AND VIEWS Get authoritative advice from E ATINGWELL’s friendly experts and peruse important sciencebased news. HEALTHY RECIPES FROM THE EATINGWELL TEST KITCHEN Explore hundreds of delicious. Delicious Recipes & Menus FEBRUARY 2010 33 Super Snacks 500-Calorie Quick Easy 6 Power Breakfasts • EatingWell Diet Healthy Recipes Dinners By Jessie Price. Nicci Micco & the E ATINGWELL Test Kitchen YOU’LL LOVE! eatingwell. MENUS & ADVICE • Healthy in a Hurry • Low Calorie • Low Fat • Diabetes Appropriate • Cooking for Kids • Chicken • Vegetarian • Weight Loss • Cooking for Two • Asian/Chinese • Heart Healthy • Weight Control EatingWell Magazine EatingWell. COMMUNITY Recipe contests.eatingwell.com.com Homemade Onion Rings | Jerk Chicken | 100-Cal.com & free e-newsletters • EatingWell This Week • EatingWell Health C EatingWell Cookbooks 500 CALORIE DINNERS Easy. polls. SPECIAL COLLECTIONS OF RECIPES.WELCOME TO TM For more healthy recipes and nutrition advice come to www. bulletin board recipe exchanges and more. Chocolate Treats APRIL 2010 Delicious 30-Minute Dinners Our Guide to Great Chicken The #1 Food You Should Eat (and probably don’t) p. Inspiring photos show the mouthwatering results. easy recipes for every season using fresh ingredients found in any supermarket plus “new” ingredient ideas.42 EASY HEALTHY 37 + many more Recipes Emeril’s Shrimp Ceviche | Lamb Burgers | Avocado Ice Cream .

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