Excerpts

Chapter 1 Breakfast/Brunch Belgian Waffles with Strawberry-Vanilla Glaze Classic Pancakes Cherry-Currant Scones Blueberry-Pomegranate Yogurt Parfaits Breakfast Pizza Margherita Frittata Dill-Feta Egg White Pockets Steel-Cut Apple-Pie Oatmeal Orange French Toast Cherries Jubilee Quinoa Power Fusion Breakfast Blend Triple-Berry Blend GOOD MORNING! The alarm clock has rung, you're suited up and ready to head out the door, most likely mulling over a to-do list that you intend to complete before you return home. But the task that sometimes is disregarded completely is the most important: breakfast. For many of us, it's the one meal that takes a backseat when it should be up front--because your body, like a car, is a machine that needs refueling at the start of each day. In a perfect world, eating a good breakfast is a seamless step in the morning routine. But I know from experience that it can be a challenge, especially when it seems like every other obligation is far more important. With everything converging during those few morning minutes, who hasn't found themselves crushed by the chaos of completing everything on yesterday's list and worrying about what has to be taken care of today? In the fray, breakfast can easily become a casualty of the morning routine. Many a morning has come and gone with my missing breakfast because of everything on my plate. It's normal! But I've learned that there's a happy medium between a mad dash and a multicourse morning meal. And it's where I like to hang out. So come and join me, and make a healthy breakfast part of your daily routine. Here are some ideas to help: WEEKEND PREP. Even on busy weekends there's bound to be a block of time (think: an hour) available in your schedule for making and freezing breakfasts for the week ahead. Perfect example: You're sharing Sunday brunch with your family, enjoying a healthy helping of homemade Belgian Waffles (page 5). Why not whip up an extra batch? Wrap up two at a time in aluminum foil and freeze them. Come Monday morning, just unwrap a pack, microwave until warm (2 minutes usually does the trick), garnish with some fresh, sliced strawberries and a drizzle of pure maple syrup, and serve! It's an instant fiber-filled breakfast treat, minus the cardboard box. Or, try filling your freezer with my basic Classic Pancakes (page 7) or Orange French Toast (page 19). TWENTY MINUTES ON THE CLOCK! I find 20 minutes to be a reasonable amount of time to sit down, take a deep breath, enjoy breakfast, and fit in a family powwow. Sometimes you'll have more or less time, but this tends to be enough. SELF-STRATEGY SESSION. For me, breakfast is the first appointment of the day. You've had your restful night's sleep (I hope!), and you're ready to reenter the frenetic world. So why not pencil in an appointment with yourself? I'm a current events junkie, so I use breakfast as a time to watch the morning news, scan the headlines, and mentally sort through what's on tap for the day ahead. There's no reason you can't eat and work at the same time. SCHEDULE SOLITAIRE. Develop a steady morning schedule for those hectic weekdays. Weekends can be free-style, but, from Monday through Friday, consistency is an important tool to use. Play around with your early morning agenda. Are you a shower-first/breakfast-later kind of person? Maybe you need to eat immediately after waking up and throwing off your covers. Whatever kind of morning person you are, find a method that works for you. This is one tip that transcends breakfast and is all about personal preferences and setting yourself up for success throughout the day. No pressure here! There isn't a single right answer or ideal formula for finding the schedule that works for you. Feel free to try different ones until you discover a lineup that's most comfortable based on your needs and obligations. Go on--change it up! In no time, you'll have mastered the art of starting your mornings off right! Belgian Waffles with Strawberry-Vanilla Glaze YIELD: 8 to 10 medium-size square waffles These powerhouse whole wheat waffles are crispy on the outside and as puffy as clouds on the inside. Belgian waffles have a naturally festive look and feel but are super-simple to whip up. I love to serve them on a Sunday morning for a fun family get-together; they're the ultimate crowd-pleaser! Drizzled with gooey Strawberry-Vanilla Glaze, they're delicious enough to satisfy any sweet tooth. 2 cups whole wheat flour 1/4 cup raw sugar 1 tablespoon plus 1 teaspoon baking powder 1/8 teaspoon sea salt 11/2 cups nonfat milk 1/2 cup unsweetened applesauce 4 large egg whites 2 teaspoons pure vanilla extract Canola oil, for the waffle iron Strawberry-Vanilla Glaze (page 6) Follow the manufacturer's instructions to preheat a waffle iron to medium. In a large mixing bowl, combine the flour, sugar, baking powder, and salt. In a separate bowl, combine the milk, applesauce, egg whites, and vanilla extract. Pour the liquid mixture into the dry mixture and mix until just incorporated, with no lumps in the batter. Lightly coat the waffle iron with oil. Working in batches if necessary, pour the appropriate amount of batter into the wells of the waffle iron, close the lid, and bake until golden brown (per manufacturer's instructions). Remove the waffles to a serving dish. Serve with (or topped by) the Strawberry-Vanilla Glaze. Strawberry-Vanilla Glaze YIELD: Approximately 3 cups Use this flavorful glaze to top off waffles instead of overdoing it with all that excessive maple syrup. Or eat it on its own by the spoonful--a satisfying, stand-alone treat! 2 vanilla beans 1 quart strawberries, cut into 1/2-inch-thick slices 11/2 cups brewed decaffeinated vanilla-flavored tea (steeped in hot water), tea leaves discarded 3/4 cup freshly squeezed orange juice 1/4 cup light agave nectar 1/2 teaspoon pure vanilla extract Slice the vanilla beans in half lengthwise and scrape out the seeds. Reserve both scraped seeds and bean pods. In a large, wide saute pan with high sides, combine the vanilla seeds and pods, the strawberries, tea, orange juice, and agave nectar. Simmer over medium heat, stirring occasionally, until the mixture is substantially reduced and the strawberries are tender, resulting in a thick, syrupy compote, 45 to 50 minutes. Stir in the vanilla extract and cook 1 to 2 minutes more. Discard the vanilla pods. Set aside to cool for approximately 5 minutes. Serve alongside (or atop) waffles, warm or chilled. Classic Pancakes YIELD: 10 pancakes Transport the flavors of your local pancake house straight to your breakfast table with this light, homemade version of the classic morning favorite. Made with egg whites, nonfat milk, and a combination of flours, these tender pancakes are the perfect balance of texture and fluff. The fiber-rich mix is easy to whip up for breakfast or brunch, and it's even easier to keep the cooked pancakes, wrapped tightly in aluminum foil, on hand in the freezer. Warm them at a low temperature in the oven when you need a quick fix on a busy morning. 1 cup all-purpose flour 1/2 cup whole wheat flour 1 tablespoon raw sugar 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon sea salt 1 cup nonfat milk 1 large egg, lightly beaten 2 large egg whites, lightly beaten 2 tablespoons canola oil, plus extra for coating the pan In a large bowl, combine the all-purpose and whole wheat flours, sugar, baking powder, baking soda, and salt. In a separate bowl, combine the milk, egg, egg whites, and oil. Pour the liquid mixture into the dry mixture and gently combine just until no lumps remain, being careful not to overmix. Heat a nonstick skillet over medium heat and lightly coat with canola oil. Ladle about 1/4 cup batter for each pancake into the pan,* being sure not to crowd the pan. Cook until bubbles begin to form in the center, 4 to 5 minutes. Flip** and cook 3 minutes more, until done. Repeat with remaining batter. Cherry-Currant Scones YIELD: 10 to 12 scones These fruit-studded treats are inspired by my visits to London. It's one of my favorite cities and the place I love to indulge in afternoon tea, complete with authentic scones. With ingredients like heart-healthy canola oil and unsweetened applesauce, they don't need butter and are so much lighter than their traditional counterparts. Instead of opting for clotted cream, spread a spoonful of glistening jam, jelly, or marmalade on the scones when they're warm from the oven. 11/2 cups self-rising flour 1/2 cup whole wheat pastry flour 1 teaspoon baking powder 1/4 teaspoon sea salt 1/2 cup nonfat milk 1/4 cup canola oil 1/4 cup unsweetened applesauce 1 teaspoon freshly grated orange zest 1/3 cup dried cherries, coarsely chopped 1/3 cup dried currants, coarsely chopped 1 large egg 1 teaspoon water Preheat the oven to 400°F. Line a large baking sheet with parchment paper. In a mixing bowl, combine the self-rising and whole wheat flours, baking powder, and salt. In a separate bowl, combine the milk, oil, applesauce, and orange zest. Pour the liquid mixture into the dry and mix until just combined. Stir in the cherries and currants. Scoop 2 tablespoons of the dough, roll into a ball, place on the sheet, and press down slightly to flatten. Scoop 2 more tablespoons of dough, roll into a ball, set on top of the flattened dough, and press down to likewise flatten and form a double-layered scone. Repeat with the remaining batter to make 10 to 12 scones, placing them 2 inches apart on the sheet. Lightly beat the egg with the water. Lightly brush the tops and edges of the scones with the egg wash using a pastry brush. Bake for 16 to 18 minutes, or until the scones are puffed and golden brown. Serve warm. Blueberry-Pomegranate Yogurt Parfaits YIELD: 4 parfaits These parfaits are the spot-on solution for on-the-run mornings, provided you follow my lead and always have a container of blueberry-pomegranate syrup stashed in the fridge. The combination of tart pomegranate juice, warm vanilla, and crunchy granola is an unbeatable mix. Some of the plusses: Blueberries + pomegranate = a bounty of antioxidants; yogurt is a fantastic source of filling protein and calcium; and this recipe is all- around delicious, fast, and easy! 2 cups unsweetened pomegranate juice 3 tablespoons raw sugar 11/2 cups frozen blueberries 1 teaspoon pure vanilla extract 2 cups nonfat vanilla yogurt, organic if you can find it 4 tablespoons granola In a saucepan, bring the pomegranate juice and sugar to a boil over medium- high heat. Simmer, uncovered, until thick enough to coat the back of a spoon, 7 to 8 minutes. Add the blueberries, reduce the heat to medium low, and simmer, stirring occasionally, until the blueberries soften, 10 minutes. Stir in the vanilla extract and simmer 15 minutes more, until the blueberries are tender. Remove from the heat. If desired, chill the syrup in the refrigerator for 1 hour or until cold. To assemble the parfaits, place 1/2 cup yogurt into each of 4 parfait glasses. Top each with 3 to 4 tablespoons of the blueberry-pomegranate syrup, sprinkle with 1 tablespoon granola, and enjoy! Breakfast Pizza YIELD: 6 servings The toppings on these crustless egg wedges are the secret to their fantastic flavor: Caramelized shallots provide sweetness while the robust, chewy mushrooms and fresh sauteed spinach round out each hearty bite. I've specified easy-to-find button mushrooms for this recipe, but you can be adventurous: Cremini, oyster, portobello, and shiitake are all great alternatives. 1 tablespoon olive oil 2 medium shallots, thinly sliced into rounds 21/4 cups thinly sliced button mushrooms 2 cups spinach leaves 1/2 cup minced fresh chives or scallions, plus extra to garnish 3 large eggs 4 large egg whites 3 tablespoons nonfat milk 1/8 teaspoon sea salt 1/8 teaspoon ground black pepper 1/2 cup shredded reduced-fat American cheese Heat the oil in a large nonstick skillet over medium heat. Once the oil begins to shimmer, add the shallots and saute until softened, 3 to 4 minutes. Add the mushrooms and cook until the juices are released and have begun to reduce, 5 to 7 minutes. Add the spinach and cook until slightly wilted, 1 to 2 minutes. Fold in the chives and cook 1 minute to warm through. Remove from the heat. In a small bowl, whisk together the eggs, egg whites, milk, salt, and pepper. Using a paper towel, wipe out the skillet, then set over medium-low heat. Pour in half of the egg mixture and cook until the bottom has just set, 4 to 5 minutes. Using a spatula, push the cooked egg from the edges to the center while tipping the pan, allowing any uncooked egg to run onto the hot surface.* Once all the egg is set, transfer to a serving plate and set aside. Repeat with the remaining egg mixture. To assemble, top each egg pizza with half of the mushroom filling, spreading it evenly. Sprinkle with the cheese and garnish with chives. Cut each pizza into 6 wedges. Margherita Frittata YIELD: 6 servings Do you know the history of Pizza Margherita, the famous concoction from the local trattoria that's made of creamy white mozzarella, emerald green basil, and ruby red tomatoes? It was invented for Her Majesty Queen Margherita of Savoy, the queen consort of Italy who lived in the late 19th and early 20th centuries. I've taken those three ingredients from the classic pizza and mixed them into an open-faced omelet for a delicious breakfast. Made in a skillet, it moves seamlessly from stovetop to oven to table. Slice it into wedges like a traditional pizza and serve with a simple green salad on the side--for breakfast, lunch, or dinner. 5 large eggs 5 large egg whites 1/4 cup nonfat milk 3 tablespoons thinly sliced basil, divided 1/4 teaspoon sea salt Ground black pepper, to taste 2 roma tomatoes, sliced into 1/2-inch rounds 3 ounces fresh mozzarella cheese, cut into 1/2-inch cubes or triangles Preheat the oven to 350°F. Lightly coat a 10-inch nonstick ovenproof skillet with olive oil and set over medium-high heat. In a mixing bowl, whisk together the eggs, egg whites, milk, 2 tablespoons of the basil, the salt, and pepper. Once the skillet is hot, reduce the heat to medium low and add the egg mixture. Cook, occasionally running a heatproof spatula around the edge of the skillet to push the cooked egg into the liquid mixture and allow raw egg to run underneath, until the mixture is mostly set but still liquid on the surface and in the center, 5 to 6 minutes. Carefully arrange the tomato slices on top and then evenly sprinkle with the cheese and the remaining 1 tablespoon basil. If necessary, gently push the ingredients into the surface of the liquid egg with the spatula. Transfer the skillet to the oven and bake for 2 to 3 minutes, until the frittata is golden and slightly puffed. Allow the frittata to rest in the pan for 2 to 3 minutes, and then carefully slide it out onto a heatproof serving dish. Cut into 6 wedges and serve. Dill-Feta Egg White Pockets YIELD: 6 pockets Using only egg whites helps to cut back on unnecessary fat and cholesterol in these flavorful, colorful pocket sandwiches. They're so filling that you'll never miss the egg yolks. This recipe cracks the code on the most delicious and good-for-you breakfast sandwich around! 3 (6-inch) whole wheat pitas, halved crosswise 12 large egg whites 1/4 cup nonfat milk 3 tablespoons olive oil 1/4 cup diced yellow onion 1 medium yellow bell pepper, cored, seeded, and cut into thin strips 1 medium red bell pepper, cored, seeded, and cut into thin strips 1/4 teaspoon sea salt 1/4 teaspoon ground black pepper 1/4 cup crumbled feta cheese 1/4 cup coarsely chopped fresh dill, plus extra for garnish Excerpted from KewlBites: 100 Nutritious, Delicious, and Family-Friendly Dishes by Reed Alexander All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.