http://bit.ly/2VsMd6x Starting the day off in a good way can make your day begin right. An easy way to do that is to enjoy a tasty breakfast. Unfortunately, most tasty breakfasts are not overly healthy. Below are a few awesome recipes with options. Plus a great YouTube with even more! Ham & Cheese Breakfast Casserole Makes: 6 servings To make ahead: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3. This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. Results in plenty of flavor, half the calories and one-third the fat of the original. 4 large eggs 4 large egg whites 1 cup nonfat milk 2 tablespoons Dijon mustard 1 teaspoon minced fresh rosemary 1/4 teaspoon freshly ground pepper 5 cups chopped spinach, wilted (see Tip) 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices) 1 cup diced ham steak (5 ounces) 1/2 cup chopped jarred roasted red peppers 3/4 cup shredded Gruyère or Swiss cheese 1. Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray. 2. Whisk eggs, egg whites, and milk in a medium bowl. Add mustard, rosemary, and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil. 3. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving. Per serving: 286 calories Exchanges: 1 starch, 1 vegetable, 2 medium-fat meat Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture. Artichoke-Scrambled Eggs Benedict Makes: 4 servings Roasted artichoke bottoms stand in for English muffins in this quick yet elegant. Substitute roasted mushrooms for the pancetta for a vegetarian option. Serve with roasted new potatoes or a tossed salad. 8 canned artichoke bottoms (11/2 cans), rinsed (see Tip) 4 teaspoons extra-virgin olive oil, divided 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish 1/3 cup chopped pancetta 2 tablespoons reduced-fat mayonnaise 2 tablespoons nonfat plain yogurt 2 teaspoons lemon juice 1 teaspoon water 6 large eggs 4 large egg whites 2 tablespoons reduced-fat cream cheese (Neufchâtel) 1/4 teaspoon salt 1. Preheat oven to 425°F. 2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place the top- side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy 12 to 14 minutes. 3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl. 4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano, and salt. 5. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta, and creamy lemon sauce. Garnish with oregano sprigs, if desired. Per serving: Become a supporter of this podcast: https://anchor.fm/roger-keyserling/support
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