Tuesday, Breakfast, Lunch and Dinner

For Lunch and Dinner enjoy these shakes and smoothies:

8 Healthy No Banana Smoothies | Wholefully

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

Total Time Prep/Total Time: 25 min.

Makes 4 servings

• 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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Directions

1. 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.

2. 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, over medium-low heat 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.

TASTE OF HOME

Apple Pie Steel-Cut Oatmeal

I absolutely love this slow cooker oatmeal. The steel cut oats have so much flavor and texture. My family loves to sprinkle toasted pecans on top. —Angela Lively, Conroe, Texas

Ingredients

Total Time Prep: 10 min. Cook: 6 hours Makes 8 servings

• 6 cups water

• 1-1/2 cups steel-cut oats

• 1-1/2 cups unsweetened applesauce

• 1/4 cup maple syrup

• 1-1/2 teaspoons ground cinnamon

• 1/2 teaspoon ground nutmeg

• 1/8 teaspoon salt

• 1 large apple, chopped

• Optional: Sliced apples, toasted pecans and additional maple syrup

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Directions

1. In a 4-qt. slow cooker, combine the first 7 ingredients. Cover and cook on low for 6-8 hours or until liquid is absorbed. Stir in chopped apple. If desired, top servings with apple slices, pecans and syrup.

TEST KITCHEN TIPSKeep an eye on this as it nears the end of cooking to prevent overcooking at the edges, especially if your slow cooker runs hot. It's important in this recipe to use steel-cut oats, which need to cook longer than rolled oats. You might find them labeled as Irish oats. Health tipBoost protein with a dollop of vanilla Greek yogurt (it will help you stay full longer).

Nutrition Facts 1-1/4 cups: 171 calories, 2g fat (0 saturated fat), 0 cholesterol, 39mg sodium, 36g carbohydrate (13g sugars, 4g fiber), 4g protein

TASTE OF HOME

Buttermilk Pumpkin Waffles

My girlfriend loves pumpkin, so I enjoy making these for her on cool Sunday mornings. —Charles Insler, Silver Spring, Maryland

Total Time Prep: 20 min. Cook: 5 min./batch Makes 12 waffles

Ingredients

• 3/4 cup all-purpose flour

• 1/2 cup whole wheat flour

• 2 tablespoons brown sugar

• 1 teaspoon baking powder

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground ginger

• 1/4 teaspoon baking soda

• 1/4 teaspoon salt

• 1/4 teaspoon ground cloves

• 2 large eggs, room temperature

• 1-1/4 cups buttermilk

• 1/2 cup fresh or canned pumpkin

• 2 tablespoons butter, melted

• Optional: Butter and maple syrup

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1. In a large bowl, combine the first 9 ingredients. In a small bowl, whisk the eggs, buttermilk, pumpkin and melted butter. Stir into dry ingredients just until moistened.

2. Bake in a preheated waffle maker according to manufacturer’s directions until golden brown. Serve with butter and syrup if desired. Freeze option: Cool waffles on wire racks. Freeze between layers of waxed paper in an airtight freezer container. To use, reheat waffles in a toaster on medium setting. Or, microwave each waffle on high for 30-60 seconds or until heated through.

buttermilk To substitute for each cup of buttermilk, use 1 Tbsp. white vinegar or lemon juice plus enough milk to measure 1 cup. Stir, then let stand 5 min. Or, use 1 cup plain yogurt or 1-3/4 teaspoon cream of tartar plus 1 cup milk. Nutrition Facts 2 waffles (calculated without butter and syrup): 194 calories, 6g fat (3g saturated fat), 83mg cholesterol, 325mg sodium, 28g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.

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

Buy IngredientsPowered by Chicory Directions

1. 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.

2. 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.