LiveRight with Shoprite

Mixed Whole-Grain Breakfast
Serves 2 / Enjoy this hearty breakfast with green tea.
Prep tips: Other dried fruit, such as cherries, apricots, currants,
or goji berries, may be substituted for the raisins or prunes.
For a gluten-free dish, substitute quinoa for the rolled oats.

1 cup water

2 tablespoons buckwheat groats (raw, not toasted), rinsed

2 tablespoons millet, rinsed

3 tablespoons thick rolled oats ¹/2 cup chopped apple

¹/4 cup chopped almonds

¹/4 cup raisins or chopped dates

¹/4 teaspoon ground cinnamon

¹/8 teaspoon ground cardamom

¹/8 teaspoon salt

2 teaspoons ground flaxseed

Dairy, soy, almond, or rice milk, or yogurt (optional)

Spinach, Basil, and Tomato Frittatas Serves 4– 8 / Prep tip: If you’re making these for picky eaters, combine eggs, milk, salt, and pepper separately; add vegetables or cheese individually to each ramekin or muffin cup, then pour egg mixture over the top.

1. Bring water to a boil in a small pot. Add rinsed buckwheat, millet, oats, apple, almonds, raisins or dates, cinnamon, cardamom, and salt. Stir. When simmering, cover and reduce heat to low. Cook 15 minutes, then turn off heat and let the pot sit, covered, for another 5 minutes. Stir in flaxseed and serve, topped with milk or yogurt, if desired.

PER SERVING: 280 cal, 27% fat cal, 9g fat, 1g sat fat, 0mg chol, 8g protein, 47g carb, 8g fiber, 152mg sodium –Lisa Turner

4 eggs

4 egg whites

1 tablespoon reduced-fat (2 percent) milk Black pepper

¹/4 teaspoon salt

¹/4 cup minced fresh basil

10 cherry tomatoes, quartered

¹/4 cup crumbled feta cheese 1 teaspoon olive oil

1 teaspoon minced garlic

2 cups (1 ounce) baby spinach leaves

Melon and Berry Salad

Serves 4 / This simple, colorful, and kid-friendly dish bursts with antioxidant-rich fruits. Serving tip: For a fun presentation, serve in hollowed-out melon halves (leave about ¹/3 inch flesh attached to the rind).

1 small ripe cantaloupe or other sweet melon ¹/2 cup fresh blueberries

¹/4 cup fresh raspberries

1 orange, freshly squeezed (about ¹/3 cup)

1 tablespoon chopped fresh mint

¹/4 teaspoon ground cinnamon

1. Cut melon in two equal halves; remove seeds. Using a melon baller, remove flesh. Or use a knife and chop into ¹/2-inch chunks. Transfer to a large mixing bowl. (Save rinds for serving bowls, if desired.) Add blueberries, raspberries, and orange juice. Mix gently. Pour mixture (with juices) into serving bowls. Sprinkle with mint and cinnamon. Serve immediately.

PER SERVING: 66 cal, 5% fat cal, 0g fat, 0g sat fat, 0mg chol, 1g protein, 16g carb, 2g fiber, 18mg sodium –L. T.

1. Preheat oven to 375º. Coat four 1-cup ramekins or eight ¹/2-cup muffin cups with cooking spray.

2. Break eggs and egg whites into a large bowl and beat well with a whisk. Add milk, pepper, salt, basil, tomatoes, and cheese.

3. In a medium sauté pan, heat olive oil; sauté garlic over medium heat for about 2 minutes. Add spinach and sauté 1–2 minutes until spinach is wilted but still a vibrant green. Add spinach mixture to egg mixture. Ladle into prepared ramekins or cups. Bake for 18– 20 minutes, until eggs are cooked thoroughly. (They will expand while cooking and will collapse while cooling.) When cool, remove from tins. Refrigerate in an airtight container for up to a week.