A good and healthy breakfast to a good and amazing day

Breakfast is important, take it. It is a good start to your day.

Breakfast Casserole

Healthy cooking doesn’t always mean using low-fat products. The full-fat Cheddar and Parmesan together are so satisfying in this easy-to-make casserole that a little goes a long way.

Total: 8 hr 55 min

Prep: 15 min

Inactive: 8 hr

Cook: 40 min

Yield: 6 servings

Level: Easy

Ingredients

8 ounces spicy or sweet turkey sausage links, casings removed, meat crumbled

2 scallions, sliced

6 large eggs and 6 large egg whites 

1 3/4 cups 1-percent milk

Kosher salt and freshly ground black pepper

One 9-ounce package frozen chopped spinach, thawed and drained of excess liquid 

3/4 cup shredded Cheddar

1/2 cup grated Parmesan

1/2 whole wheat baguette, cut into 3/4-inch cubes (about 4 cups)

Cooking spray

Directions

Heat a large nonstick skillet over medium heat. Add the turkey and scallions and cook, stirring to break up any large chunks, until browned and cooked through about 10 minutes. Remove from heat and let cool slightly.

Whisk the eggs, egg whites, milk and 1/2 teaspoon each salt and pepper in a large bowl until combined. Add the cooked sausage, spinach, cheeses and bread and toss to distribute ingredients evenly.

Spray a 3-quart casserole dish with cooking spray. Spread the egg mixture evenly in the dish. Cover and refrigerate for at least 6 hours or preferably overnight.

Preheat the oven to 350 degrees F. Bake the casserole, uncovered, until set and lightly browned on top, about 30 minutes.

Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.

Spinach, Tomato, and Feta Oatmeal

This satisfying dish takes a traditional breakfast favorite and turns it into a savory version with an almost risotto-like texture. It’s great served warm or at room temperature.  

Total: 25 min

Prep: 10 min

Inactive: 5 min

Cook: 10 min

Yield: 4 servings

Level: Easy

Ingredients

2 teaspoons fresh lemon juice

Kosher salt and freshly ground black pepper

1/8 teaspoon crushed red pepper, optional

2 cups old-fashioned rolled oats

One 5-ounce package fresh baby spinach

1 cup grape tomatoes, halved

3/4 cup crumbled feta

2 tablespoons extra-virgin olive oil

2 teaspoons finely chopped fresh dill

2 scallions, thinly sliced

Kalamata olives, sliced, optional

Directions

Bring 4 cups water, lemon juice, 1 1/4 teaspoons salt, 1/2 teaspoon pepper and crushed red pepper if using to a boil in a large saucepan.

Stir in the oats, spinach, and tomatoes, reduce the heat to medium and cook, stirring frequently, until the oats are just softened and the mixture is slightly thickened about 7 minutes. Remove the saucepan from the heat and stir in the feta, oil, and dill.

Transfer the oatmeal to individual bowls and garnish with scallions and olives if using.

READ ALSO: Start your day with a healthy and delicious breakfast

Waffled Blueberry French Toast with a Carrot-Ginger Smoothie

By preparing French toast in a waffle iron, you skip the usual step of frying in butter. Whole-wheat bread and a homemade blueberry topping make the breakfast extra-nutritious. The meal is ready in 25 minutes, even with a carrot-ginger smoothie on the side.

Total: 25 min

Prep: 10 min

Cook: 15 min

Yield: 4 servings

Level: Easy

Ingredients

2 cups low-fat plain yogurt

2 medium carrots, roughly chopped

5 tablespoons pure maple syrup

1 tablespoon chopped ginger

1 cup blueberries

Nonstick cooking spray

1 cup 2-percent milk

1 large egg

Large pinch ground cinnamon

Kosher salt

4 slices whole wheat bread

2 tablespoons toasted almonds

Directions

Make the smoothies: Combine the yogurt, 1 1/2 cups ice, carrots, 2 tablespoons of the maple syrup and the ginger in a blender and blend until smooth. Divide among four glasses and refrigerate until ready to serve.

Make the sauce: Combine the blueberries and the remaining 3 tablespoons of maple syrup in a small microwave-safe bowl. Cover with plastic wrap and microwave until the blueberries pop, about 2 minutes. Set aside.

Preheat a waffle iron and lightly coat with the nonstick cooking spray. Whisk together the milk, egg, cinnamon and 1/8 teaspoon salt in a baking dish. Soak a piece of bread, on each side, for a few seconds. Place on the waffle iron, close and cook until golden brown, 3 to 4 minutes. Remove and keep warm on a plate covered in foil, repeat with the remaining bread.

Divide the waffles and blueberry sauce evenly among four plates, sprinkle with almonds. Serve with the smoothies.