A Healthy Day From Harvard Health Publishing

• a bowl of steel-cut oatmeal topped with fruit and walnuts

• a bowl of high-fiber, whole-grain cereal such as Fiber One, Shredded Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit

• 6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds

• a whole-grain English muffin with peanut butter

• an omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices

• a smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils.

Source: https://www.health.harvard.edu/press_releases/a-healthy-breakfast-may-protect-against-heart-disease

For Wednesday:

Pina Colada Zucchini Bread

Ingredients

• 4 cups all-purpose flour

• 3 cups sugar

• 2 teaspoons baking powder

• 1-1/2 teaspoons salt

• 1 teaspoon baking soda

• 4 large eggs, room temperature

• 1-1/2 cups canola oil

• 1 teaspoon each coconut, rum and vanilla extracts

• 3 cups shredded zucchini

• 1 cup canned crushed pineapple, drained

• 1/2 cup chopped walnuts or chopped pecans

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Directions

• Line the bottoms of 3 greased and floured 8x4-in. loaf pans with waxed paper and grease the paper; set aside.

• In a large bowl, combine the flour, sugar, baking powder, salt and baking soda. In another bowl, whisk the eggs, oil and extracts. Stir into dry ingredients just until moistened. Fold in the zucchini, pineapple and walnuts.

• Transfer to prepared pans. Bake at 350° for 45-55 minutes or until a toothpick inserted in the center comes out clean. Cool for 10 minutes before removing from pans to wire racks. Gently remove waxed paper.

Nutrition Facts 1 slice: 225 calories, 11g fat (1g saturated fat), 24mg cholesterol, 165mg sodium, 29g carbohydrate (18g sugars, 1g fiber), 3g protein.

Zucchini-Chocolate Chip Muffins

Ingredients

• 1-1/2 cups all-purpose flour

• 3/4 cup sugar

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• 1/2 teaspoon salt

• 1 large egg, room temperature, lightly beaten

• 1/2 cup canola oil

• 1/4 cup 2% milk

• 1 tablespoon lemon juice

• 1 teaspoon vanilla extract

• 1 cup shredded zucchini

• 1/4 cup miniature semisweet chocolate chips

• 1/4 cup chopped walnuts

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Directions

• In a bowl, combine flour, sugar, baking soda, cinnamon and salt. Beat the egg, oil, milk, lemon juice and vanilla; stir into dry ingredients just until moistened. Fold in zucchini, chocolate chips and walnuts. Fill 12 greased or paper-lined muffin cups two-thirds full.

• Bake at 350° for 20-25 minutes or until a toothpick comes out clean. Freeze option: Freeze cooled muffins in an airtight container. To use, thaw at room temperature or, if desired, microwave each muffin on high for 20-30 seconds or until heated through.

Nutrition Facts 1 each: 234 calories, 13g fat (2g saturated fat), 16mg cholesterol, 213mg sodium, 28g carbohydrate (15g sugars, 1g fiber), 3g protein.

Apple-Almond Muffins

Ingredients

• 1 cup all-purpose flour

• 3/4 cup whole wheat flour

• 1/4 cup sugar

• 1/4 cup packed brown sugar

• 3 teaspoons baking powder

• 3/4 teaspoon ground cinnamon

• 1/2 teaspoon salt

• 1 large egg

• 1-1/4 cups 2% milk

• 1/3 cup creamy almond butter

• 2 tablespoons canola oil

• 1 teaspoon vanilla extract

• 1 medium apple, peeled and finely chopped

• 1/2 cup slivered almonds, divided

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Directions

• Preheat oven to 400°. In a large bowl, whisk the first seven ingredients. In another bowl, whisk egg, milk, almond butter, oil and vanilla until blended. Add to flour mixture; stir just until moistened. Fold in apple and 1/4 cup almonds.

• Fill 15 greased or paper-lined muffin cups three-fourths full. Sprinkle with remaining almonds.

• Bake 18-20 minutes or until a toothpick inserted in center comes out clean. Cool 5 minutes before removing from pans to wire racks. Serve warm. Freeze option: Freeze cooled muffins in resealable plastic freezer bags. To use, thaw at room temperature or, if desired, microwave each muffin on high for 20-30 seconds or until heated through.

Editor's Note To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts 1 muffin: 168 calories, 8g fat (1g saturated fat), 16mg cholesterol, 189mg sodium, 22g carbohydrate (9g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.

Lemon Meringue Muffins

Ingredients

• 6 tablespoons butter, softened

• 1 cup sugar, divided

• 2 large eggs

• 1/2 cup plain yogurt

• 2 tablespoons lemon juice

• 1 tablespoon grated lemon zest

• 1/4 teaspoon lemon extract

• 1-1/3 cups all-purpose flour

• 1/2 teaspoon baking powder

• 1/2 teaspoon baking soda

• 2 large egg whites

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Directions

• Preheat oven to 350°. In a large bowl, cream butter and 2/3 cup sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Beat in yogurt, lemon juice, zest and extract.

• In another bowl, whisk flour, baking powder and baking soda. Add to creamed mixture; stir just until moistened. Fill greased or paper-lined muffin cups three-fourths full. Bake 17-19 minutes or until a toothpick inserted in center comes out clean. Remove from the oven. Increase oven setting to 400°.

• Meanwhile, in a small bowl, beat egg whites on medium speed until soft peaks form. Gradually add remaining sugar, 1 tablespoon at a time, beating on high after each addition until sugar is dissolved. Continue beating until stiff glossy peaks form.

• Spread or pipe meringue onto muffins. Bake 6-8 minutes longer or until meringue is golden brown.

• Cool 5 minutes before removing from pan to a wire rack. Serve warm. Refrigerate leftovers.

Nutrition Facts 1 muffin: 188 calories, 7g fat (4g saturated fat), 52mg cholesterol, 135mg sodium, 28g carbohydrate (18g sugars, 0 fiber), 4g protein. Diabetic Exchanges: 2 starch, 1 fat.

Herb & Sun-Dried Tomato Muffins

Ingredients

• 2 cups all-purpose flour

• 2 teaspoons baking powder

• 1 teaspoon snipped fresh dill or 1/4 teaspoon dill weed

• 1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

• 1 large egg, room temperature

• 1-1/4 cups 2% milk

• 1/4 cup olive oil

• 1/2 cup shredded cheddar cheese

• 1/2 cup oil-packed sun-dried tomatoes, finely chopped

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Directions

• Preheat oven to 375°. In a large bowl, mix first 7 ingredients. In another bowl, whisk egg, milk and oil. Add to flour mixture; stir just until moistened. Fold in cheese and tomatoes.

• Fill greased muffin cups three-fourths full. Bake 18-20 minutes or until a toothpick inserted in center comes out clean. Cool 5 minutes before removing from pan to a wire rack. Serve warm.

Nutrition Facts 1 muffin: 161 calories, 8g fat (2g saturated fat), 25mg cholesterol, 277mg sodium, 18g carbohydrate (2g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.

Lunch:

Mushroom & Wild Rice Soup

Ingredients

• 2-1/2 cups water

• 1 ounce dried porcini mushrooms

• 1 ounce dried shiitake mushrooms

• 3 tablespoons butter

• 1 small onion, finely chopped

• 1/2 pound sliced fresh mushrooms

• 1/2 pound sliced baby portobello mushrooms

• 3 garlic cloves, minced

• 4 cups chicken broth

• 1 package (6 ounces) long grain and wild rice mix

• 1/2 teaspoon Mrs. Dash

• 1/4 teaspoon NO PEPPER

• 1/2 cup cold water

• 4 teaspoons cornstarch

• 1 cup heavy whipping cream

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Directions

• In a small saucepan, bring water to a boil; add dried mushrooms. Remove from heat; let stand 25-30 minutes or until softened.

• Using a slotted spoon, remove mushrooms; rinse. Trim and discard stems from shiitake mushrooms. Chop mushrooms. Strain soaking liquid through a fine-mesh strainer. Reserve mushrooms and soaking liquid.

• In a Dutch oven, heat butter over medium-high heat. Add onion; cook and stir until tender. Add fresh and baby portobello mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer.

• Stir in broth, rice mix with contents of seasoning packet, reserved dried mushrooms and soaking liquid, salt and pepper. Bring to a boil. Reduce heat; simmer, covered, 20-25 minutes or until rice is tender.

• In a small bowl, mix water and cornstarch until smooth; stir into soup. Bring to a boil; cook and stir 2 minutes or until thickened. Stir in cream; heat through.

Nutrition Facts 3/4 cup: 180 calories, 10g fat (6g saturated fat), 32mg cholesterol, 625mg sodium, 17g carbohydrate (2g sugars, 1g fiber), 5g protein.

Slow Cooker Shredded Turkey Sandwiches

Ingredients

• 4 boneless skinless turkey breast halves (2 to 3 pounds each)

• 2 bottle (12 ounces) beer or nonalcoholic beer

• 1 cup butter, cubed

• 2 envelope onion soup mix

• 48 French rolls, split

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Directions

• Place turkey in a 5-qt. slow cooker. Combine the beer, butter and soup mix; pour over meat. Cover and cook on low for 7-9 hours or until meat is tender.

• Shred meat and return to slow cooker; heat through. Serve on rolls.

Nutrition Facts 1 sandwich: 294 calories, 7g fat (3g saturated fat), 57mg cholesterol, 476mg sodium, 31g carbohydrate (2g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Gelatin Fruit Salad

Ingredients

• 1 cup unsweetened applesauce

• 1 package (.6 ounces) sugar-free cherry gelatin

• 1 can (12 ounces) or 1-1/2 cups diet ginger ale

• 1 can (8 ounces) unsweetened crushed pineapple, undrained

• Apple slices and fresh mint, optional

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Directions

• In a saucepan, bring the applesauce to a boil; remove from the heat.

• Stir in gelatin until dissolved. Slowly add ginger ale and pineapple. Pour into a 2-qt. serving bowl. Chill until set. Garnish with apples and mint if desired.

BLT Turkey Salad

Ingredients

• 1/2 No Yogurt

• 1/2 cup NO mayo

• 2 tablespoons No Sugar

• 2 tablespoons red wine vinegar

• 1/2 teaspoon garlic powder

• 6 cups torn romaine or leaf lettuce

• 4 cups cubed cooked turkey

• 1-1/2 cups chopped tomatoes

• 1-1/2 cups shredded part-skim mozzarella cheese

• 1-1/2 cups shredded cheddar cheese

• 10 bacon strips, cooked and crumbled

• 1/2 cup chopped green pepper

• 1/2 cup chopped red onion - OPtional

• 1/2 cup chopped cucumber

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Directions

• In a large salad bowl, whisk the first 5 ingredients. Add the remaining ingredients; toss to coat.

Nutrition Facts 1-1/4 cups: 294 calories, 19g fat (7g saturated fat), 79mg cholesterol, 410mg sodium, 7g carbohydrate (4g sugars, 1g fiber), 23g protein.

Chocolate-Hazelnut Fruit Pizza

Ingredients

• 1 whole wheat tortilla (8 inches)

• 2 tablespoons Nutella

• 3 to 4 fresh strawberries, sliced

• 1/2 medium firm banana, peeled and sliced

• 1/2 medium kiwifruit, peeled and sliced

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Directions

• Spread tortilla with Nutella. Arrange fruits over the top. Cut into four wedges. Serve immediately.

Nutrition Facts 1 wedge: 103 calories, 4g fat (0 saturated fat), 0 cholesterol, 47mg sodium, 17g carbohydrate (8g sugars, 2g fiber), 2g protein.

Sauteed Garlic Mushrooms

Ingredients

• 3/4 pound sliced fresh mushrooms

• 2 to 3 teaspoons minced garlic

• 1 tablespoon seasoned bread crumbs

• 1/3 cup butter, cubed

• 3/4 Ranch Dressing

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Directions

• In a large skillet, saute the mushrooms, garlic and bread crumbs in butter until mushrooms are tender.

Nutrition Facts 1/2 cup: 109 calories, 10g fat (6g saturated fat), 27mg cholesterol, 123mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein.

Pineapple Colada Shake

Ingredients

• 1/4 cup coconut-flavored rum - NON Alcoholic use imitation Rum Extract

• 1/2 cup vanilla ice cream

• 1/2 cup canned crushed pineapple

• Ground cinnamon

• Pineapple wedge and maraschino cherry

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Directions

• Place the rum, ice cream and pineapple in a blender. Cover and process for 30 seconds or until blended. Transfer to a chilled glass. Sprinkle with cinnamon. Garnish with pineapple and a cherry.

Nutrition Facts 1 serving (calculated without garnishes): 360 calories, 7g fat (4g saturated fat), 29mg cholesterol, 55mg sodium, 41g carbohydrate (36g sugars, 1g fiber), 3g protein.

Makeover Chocolate-Covered Strawberry Milk Shake

Ingredients

• 2/3 cup fat-free milk

• 2/3 cup reduced-fat strawberry ice cream

• 2/3 cup frozen unsweetened sliced strawberries

• 1 tablespoon fat-free hot fudge ice cream topping

• 2 tablespoons whipped cream in a can

• 1 maraschino cherry

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Directions

• In a blender, combine the milk, ice cream and strawberries; cover and process until smooth. Drizzle the inside of a chilled glass with fudge topping. Add ice cream mixture. Garnish with whipped cream and a cherry. Serve immediately.

Nutrition Facts 1 serving: 302 calories, 6g fat (4g saturated fat), 29mg cholesterol, 173mg sodium, 56g carbohydrate (42g sugars, 3g fiber), 11g protein.