Breakfast for the Original Copy Officer Captain Family and the VA's of 270,036

I got the breakfast done for Monday, I am going to need help with the lunch and dinner I may not get that done today I'll do my best to get everything done tonight I take my meds in 30 minuets perhaps that will help. I am going to try and find 8 things for both lunch and dinner that go together. I hope that tonight is better.

Sweet Potato and Egg Skillet

I try to incorporate nutritious sweet potatoes in my meals as often as possible, especially with breakfast. This recipe originated with the purpose of feeding my family a healthy, hearty breakfast...and it worked! —Jeanne Larson, Mission Viejo, California

Ingredients

• 2 tablespoons butter

• 2 medium sweet potatoes, peeled and shredded (about 4 cups)

• 1 garlic clove, minced

• 1/2 teaspoon salt, divided

• 1/8 teaspoon dried thyme

• 2 cups fresh baby spinach

• 4 large eggs

• 1/8 teaspoon coarsely ground pepper

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• In a large cast-iron or other heavy skillet, heat the butter over low heat. Add sweet potatoes, garlic, 1/4 teaspoon salt and thyme; cook, covered, until potatoes are almost tender, 4-5 minutes, stirring occasionally. Stir in spinach just until wilted, 2-3 minutes.

• With the back of a spoon, make 4 wells in potato mixture. Break an egg into each well. Sprinkle eggs with pepper and remaining salt. Cook, covered, on medium-low until egg whites are completely set and yolks begin to thicken but are not hard, 5-7 minutes.

Test Kitchen tipsIf you like your eggs sunny-side up, leave the pan uncovered while they cook. Break the eggs into a small dish before adding to the pan. It’s easier to remove stray shell pieces if they get into the egg. Health tip: With the sweet potatoes and spinach, this dish meets the daily requirement for vitamin A. Nutrition Facts 1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.

Loaded Quinoa Breakfast Bowl

After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario

Ingredients

• 3/4 cup water, divided

• 1/4 cup tri-colored quinoa, rinsed

• 2 tablespoons dried goji berries or dried cranberries

• 1 small banana

• 1/4 cup unsweetened almond milk

• 1 tablespoon maple syrup

• 1/8 teaspoon ground cinnamon

• 1/8 teaspoon vanilla extract

• 1/4 cup fresh or frozen unsweetened blueberries

• 1 tablespoon chopped walnuts

• 1 tablespoon slivered almonds

• 1 tablespoon fresh pumpkin seeds

• Additional unsweetened almond milk and maple syrup, optional

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Directions

• In a small saucepan, bring 1/2 cup water to a boil. Add quinoa. Reduce heat; simmer, covered, until liquid is absorbed, 12-15 minutes. Meanwhile, soak berries in remaining water for 10 minutes; drain. Halve banana crosswise. Slice 1 banana half; mash the other.

• Remove quinoa from heat; fluff with a fork. Mix in mashed banana, almond milk, maple syrup, cinnamon and vanilla. Transfer to an individual bowl; add blueberries, walnuts, almonds, pumpkin seeds, banana slices and goji berries. If desired, serve with additional almond milk and maple syrup.

Test Kitchen tipsQuinoa contains a natural substance called saponin, which has a bitter taste. Most (but not all) packaged quinoa has been rinsed to remove this coating. If quinoa has not been pre-rinsed, simply rinse it under cold water in a fine-mesh strainer until the water runs clear. Goji berries, also called wolfberries, have been used in traditional Chinese medicine for thousands of years. They are an excellent source of antioxidants, beta carotene, iron and vitamin C. Quite versatile, quinoa can be cooked as a breakfast porridge, used in a stir-fry or added to soups and stews. Quinoa (pronounced keen-wa) is a seed that is cooked and eaten like a grain. It contains all of the essential amino acids, making it a complete protein. Quinoa is also a good source of fiber, B-vitamins, calcium, potassium, magnesium, tryptophan and selenium.

Nutrition Facts 1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.

Spinach-Mushroom Scrambled Eggs

My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas

Ingredients

• 2 large eggs

• 2 large egg whites

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

• 1 teaspoon butter

• 1/2 cup thinly sliced fresh mushrooms

• 1/2 cup fresh baby spinach, chopped

• 2 tablespoons shredded provolone cheese

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Directions

• In a small bowl, whisk eggs, egg whites, salt and pepper until blended. In a small nonstick skillet, heat butter over medium-high heat. Add mushrooms; cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted. Reduce heat to medium.

• Add egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. Stir in cheese.

Nutrition Facts 1 serving: 162 calories, 11g fat (5g saturated fat), 226mg cholesterol, 417mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.

Mediterranean Broccoli & Cheese Omelet

My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida

Ingredients

• 2-1/2 cups fresh broccoli florets

• 6 large eggs

• 1/4 cup 2% milk

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 1/3 cup grated Romano cheese

• 1/3 cup sliced pitted Greek olives

• 1 tablespoon olive oil

• Shaved Romano cheese and minced fresh parsley

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• Preheat broiler. In a large saucepan, place steamer basket over 1 in. of water. Place broccoli in basket. Bring water to a boil. Reduce heat to a simmer; steam, covered, 4-6 minutes or until crisp-tender.

• In a large bowl, whisk eggs, milk, salt and pepper. Stir in cooked broccoli, grated cheese and olives. In a 10-in. ovenproof skillet, heat oil over medium heat; pour in egg mixture. Cook, uncovered, 4-6 minutes or until eggs are nearly set.

• Broil 3-4 in. from heat 2-4 minutes or until eggs are completely set. Let stand 5 minutes. Cut into wedges. Sprinkle with shaved cheese and parsley.

Nutrition Facts 1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein.