Well-Being//

3 Healthy Breakfasts You Can Make the Night Before

Yes, there's bacon involved.

Eye-Opener Breakfast Cookies

Makes 30; 2 per serving

Packed with good-for-you ingredients, these oatmeal cookies are a natural for breakfast, or try them as a healthy snack later in the day.

Cooking spray

½ cup unsweetened applesauce

½ cup honey

¼ cup plus 2 tablespoons egg substitute

1 teaspoon grated orange zest

2 tablespoons fresh orange juice

2 tablespoons firmly packed light brown sugar

1 tablespoon canola or corn oil

2 teaspoons vanilla extract

¾ cup all-purpose flour

¾ cup whole-wheat flour

1 ½ teaspoons baking powder

½ teaspoon baking soda

1 ½ cups uncooked oatmeal

½ cup fat-free dry milk

½ cup toasted wheat germ

½ chopped sweetened dried cranberries

½ cup chopped pecans

Preheat the oven to 350 degrees F. Lightly spray two large baking sheets with cooking spray.

In a large mixing bowl, using an electric mixer on medium speed, beat the applesauce, honey, egg substitute, orange zest, orange juice, brown sugar, oil, and vanilla for 1 to 2 minutes, or until smooth.

Meanwhile, in a small bowl, stir together the flours, baking powder, and baking soda. Add to the applesauce mixture, stirring just enough to combine. Beat on medium speed for 1 to 2 minutes, or until completely combined.

Add the remaining ingredients. Beat on low speed just until combined. (The dough will be slightly sticky.)

Using a small 1-tablespoon spring-loaded ice cream scoop or a tablespoon, drop by slightly heaping tablespoonfuls onto the baking sheets, allowing about 1 inch between cookies. You should have 30 cookies. Using your fingertips, slightly flatten the cookies.

Bake for 12 to 15 minutes, or until the cookies are lightly browned. Immediately transfer the cookies to cooling racks. Let cool for about 30 minutes. Store any leftover cookies in an airtight container, such as a cookie tin, for up to four days. If you prefer softer cookies, store in a resealable plastic bag. Once the cookies are completely cooled, you can freeze them in a plastic freezer bag.

Cook’s Tip on Drop Cookies: Making drop cookies is a breeze when you use a small spring-loaded ice cream scoop, commonly available at supermarkets and gourmet cookware stores. The #50 scoop holds about one tablespoon and is an ideal size for most cookie recipes.

Nutrition Information per Serving

Calories 189

Total fat 4.5 g

Saturated fat 0.5 g

Trans fat 0.0 g

Polyunsaturated fat 1.5 g

monounsaturated fat 2.5 g

cholesterol 0 mg

sodium 110 mg

carbohydrates 34 g

fiber 3 g

sugars 16 g

protein 5 g

Mango Sunrise Breakfast Parfaits

Serves 4

Start the day out bright with this parfait and its brilliant colored fruit. Roast the mango and prepare the yogurt mixture ahead of the time and store them, covered, in the refrigerator so they’re ready to go in the morning.

1 medium mango

24 ounces fat-free plain Greek yogurt

1 tablespoon confectioners’ sugar

1 teaspoon vanilla extract

1 teaspoon grated orange zest or grated peeled gingerroot

¼ cup fresh orange juice

1 tablespoon sugar

¾ cup low-fat granola, coarsely crumbled

1 cup blueberries, raspberries, blackberries, or quartered hulled strawberries

Preheat the oven to 350 degrees F.

Put the mango on a rimmed baking sheet or in a shallow baking pan. Bake for about 1 hour, or until fork-tender. Remove from the oven. Let cool for at least 3 minutes. Pell the mango. Dice the flesh. (If you’re roasting the mango in advance, transfer to an airtight container and refrigerate.)

In a medium bowl, stir together the yogurt, confectioners’ sugar, and vanilla.

In a separate medium bowl, gently stir together the mango, orange zest, orange juice, and sugar.

Spoon the mango mixture into parfait glasses or wine goblets. Top, in order, with the yogurt mixture, granola, and berries. Serve immediately or cover and refrigerate for up to 4 hours.

Nutritional Information per serving

Calories 242

Total fat 1.0 g

Saturated fat 0.0 g

Trans fat 0.0 g

Polyunsaturated fat 0.0 g

Monounsaturated fat 0.0 g

Cholesterol 0 mg

Sodium 91 mg

Carbohydrates 44 g

Fiber 4 g

Sugars 31 g

Protein 18 g

Strata with Canadian Bacon, Spinach, and Tomatoes

Serves 4

This brunch dish is similar to a quiche or frittata because it’s a mixture of bread, eggs, and cheese, but it also includes vegetables for additional flavor and nutrients. You can prepare it ahead of time and bake it later to best fit your schedule (see Cook’s Tip below).

Cooking spray

3 slices whole-grain (lowest sodium available), cubed

10 ounces frozen chopped spinach, thawed and squeezed dry

2 medium Italian plum (Roma) tomatoes, diced

1/3 cup diced Canadian bacon

4 medium green onions, thinly sliced

¼ cup shredded low-fat Swiss cheese

¼ cup coarsely chopped fresh basil

1 ½ cups fat-free milk

1 cup egg substitute

¼ teaspoon pepper

Preheat the oven to 350 degrees F. Lightly spray an 8-inch square baking pan with cooking spray.

In the baking pan, stir together the bread cubes, spinach, tomatoes, Canadian bacon, green onions, Swish cheese, and basil.

In a medium bowl, whisk together the milk, egg substitute, and pepper. Pour over the bread mixture.

Bake for 55 minutes to 1 hour, or until the center is set (doesn’t jiggle when the pan is gently shaken). Let cool for 10 minutes before cutting.

Cook’s Tip: If you prepare this casserole ahead of time, cover and refrigerate it for up to 10 hours. When you’re ready to bake it, put the cold casserole in a cold oven. Set the oven to 350 degrees F and bake for 1 hour and 5 minutes to 1 hour 10 minutes, or until the center is set. Let cool for 10 minutes before cutting.

Nutritional Information per Serving

Calories 177

Total fat 2.0 g

Saturated fat 1.0 g

Trans fat 0.0 g

Polyunsaturated fat 0.0 g

Monounsaturated fat 0.5 g

Cholesterol 12 mg

Sodium 515 mg

Carbohydrates 21 g

Fiber 5 g

Sugars 9 g

Protein 19 g

Excerpted from THE NEW AMERICAN HEART ASSOCIATION COOKBOOK Copyright © 2017 by American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC.

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