{"id":5318,"date":"2020-03-19T02:38:09","date_gmt":"2020-03-19T02:38:09","guid":{"rendered":"http:\/\/zestmag.com\/online\/?p=5318"},"modified":"2020-03-19T02:38:12","modified_gmt":"2020-03-19T02:38:12","slug":"start-your-day-strong-with-breakfast","status":"publish","type":"post","link":"https:\/\/zestmag.com\/online\/start-your-day-strong-with-breakfast\/","title":{"rendered":"Start your day strong with breakfast"},"content":{"rendered":"\n

Starting the morning on the right foot can help set a path toward a successful day, and for many, that strong start begins with breakfast. In fact, a lot of research supports the idea of having a balanced meal in the morning. When you turn to breakfast to fuel your morning, look for seasonal recipes that provide a delicious way to start your day.<\/strong><\/p>\n\n\n\n

For example, you can skip high-sugar grains with refined carbohydrates like doughnuts and pastries to instead opt for savory, protein-rich dishes like this Asparagus and Goat Cheese Frittata and Fluffy Scrambled Eggs. If you’re an on-the-go eater, try easily transportable recipes like a Tropical Green Smoothie or Vanilla Almond Crunch Overnight Oats.<\/p>\n\n\n\n

These breakfast recipes are bolstered by the rich, creamy texture and nutrition profile of fairlife ultra-filtered milk, a lactose-free option with 50% more protein, 50% less sugar and 30% more calcium than regular milk. The recipes also take advantage of fresh, seasonal ingredients.<\/p>\n\n\n\n

Asparagus and Goat Cheese Frittata
<\/strong>Prep time: 21 minutes
Servings: 4<\/p>\n\n\n\n
4<\/td>large eggs<\/td><\/tr>
1\/4      <\/td>cup fairlife 2% Ultra-Filtered Milk<\/td><\/tr>
1\/4      <\/td>teaspoon kosher or sea salt, plus additional, to taste, divided<\/td><\/tr>

<\/td>		freshly ground black pepper, to taste<\/td><\/tr>
1\/3      <\/td>cup thinly sliced basil leaves, plus additional for serving<\/td><\/tr>
2<\/td>teaspoons olive oil<\/td><\/tr>
10<\/td>medium asparagus spears, cut into 1 1\/2-inch lengths<\/td><\/tr>
2<\/td>tablespoons finely chopped shallot or red onion<\/td><\/tr>
1 1\/2   <\/td>ounces soft goat cheese, crumbled (1\/4 cup)<\/td><\/tr><\/tbody><\/table>\n\n\n\n

Heat oven to 400\u00ba with rack in middle.<\/p>\n\n\n\n

In large bowl, beat eggs, milk, 1\/4 teaspoon salt and pepper, to taste; beat in 1\/3 cup basil until just combined.<\/p>\n\n\n\n

In 8-10-inch ovenproof nonstick skillet, heat oil over medium-high heat until hot but not smoking. Add asparagus and salt and pepper, to taste. Reduce heat to medium and cook, stirring occasionally, 5 minutes. Add shallot and continue cooking until asparagus spears are lightly golden and just tender, 2-4 minutes. Pour in egg mixture. Cook 1 minute then scatter goat cheese on top.<\/p>\n\n\n\n

Bake until frittata is set, 4-6 minutes. Using spatula, slide onto cutting board then sprinkle with salt, to taste, and additional basil. Cut into wedges. Serve warm.<\/p>\n\n\n\n

Nutritional information per serving: 140 calories; 10 g total fat; 190 mg cholesterol; 200 mg sodium; 3 g total carbohydrates; 10 g protein.<\/p>\n\n\n\n

Vanilla Almond Crunch Overnight Oats
<\/strong>Prep time: 10 minutes, plus at least 6 hours refrigeration
Servings: 2 1\/2 (about 2 1\/2 cups each)<\/p>\n\n\n\n
1<\/td>carton (5-6 ounces) non-fat or low-fat vanilla Greek yogurt<\/td><\/tr>
2<\/td>teaspoons pure honey<\/td><\/tr>
2<\/td>teaspoons flax seeds<\/td><\/tr>
2<\/td>pinches cinnamon<\/td><\/tr>
2<\/td>pinches kosher salt<\/td><\/tr>
4<\/td>tablespoons blanched, slivered or sliced almonds<\/td><\/tr>
1<\/td>cup rolled oats<\/td><\/tr>
1<\/td>cup fairlife Fat-Free Ultra-Filtered Milk<\/td><\/tr>
Toppings (optional):<\/td><\/tr>

<\/td>		cut berries or citrus<\/td><\/tr>

<\/td>		additional yogurt<\/td><\/tr>

<\/td>		additional flax seeds or almonds<\/td><\/tr><\/tbody><\/table>\n\n\n\n

Divide yogurt, honey, flax seeds, cinnamon, kosher salt, almonds, oats and milk evenly between two 8-10-ounce glass jars or small glass bowls with tight-fitting lids.<\/p>\n\n\n\n

Securely close or cover containers; refrigerate at least 6 hours, or up to 48 hours.<\/p>\n\n\n\n

When ready to serve, remove lid, stir and top with berries or citrus, yogurt and flax seeds or almonds, if desired.<\/p>\n\n\n\n

Nutritional information per serving: 380 calories; 9 g total fat; less than 5 mg cholesterol; 280 mg sodium; 53 g total carbohydrates; 22 g protein.<\/p>\n\n\n\n

Tropical Green Smoothie
<\/strong>Prep time: 5 minutes
Servings: 2 (8 fluid ounces each)<\/p>\n\n\n\n
1<\/td>cup fresh baby spinach or baby kale<\/td><\/tr>
3\/4      <\/td>cup fairlife 2% Ultra-Filtered Milk<\/td><\/tr>
1<\/td>ripe banana<\/td><\/tr>
2\/3      <\/td>cup fresh or frozen diced pineapple<\/td><\/tr>
1<\/td>lime, zest only<\/td><\/tr>
1<\/td>lime, cut into wedges<\/td><\/tr>
1<\/td>tablespoon virgin coconut oil<\/td><\/tr>
3\/4      <\/td>teaspoon pure vanilla extract<\/td><\/tr>
1<\/td>pinch ground cinnamon<\/td><\/tr>
3\/4      <\/td>cup ice (optional)<\/td><\/tr><\/tbody><\/table>\n\n\n\n

In blender, blend spinach, milk, banana, pineapple, lime zest, juice of one lime wedge, coconut oil, vanilla extract, cinnamon and ice, if desired, until smooth. If refrigerating prior to serving, omit ice.<\/p>\n\n\n\n

Nutritional information per serving: 120 calories; 2 g total fat; 5 mg cholesterol; 55 mg sodium; 22 g total carbohydrates; 6 g protein.<\/p>\n\n\n\n

Fluffy Scrambled Eggs
<\/strong>Prep time: 10 minutes
Servings: 4<\/p>\n\n\n\n
6<\/td>large eggs<\/td><\/tr>
1\/3      <\/td>cup fairlife Whole Ultra-Filtered Milk<\/td><\/tr>
1\/8      <\/td>teaspoon kosher salt, plus additional, to taste, divided<\/td><\/tr>

<\/td>		pepper, to taste<\/td><\/tr><\/tbody><\/table>\n\n\n\n

In medium bowl, vigorously whisk eggs until about double in volume and light and lemon-colored, about 1 minute. Use immersion blender for extra fluffiness, if desired. Set aside.<\/p>\n\n\n\n

In separate bowl, vigorously whisk milk until light and frothy, about 30 seconds. Gently fold frothy milk and 1\/8 teaspoon kosher salt into fluffy eggs.<\/p>\n\n\n\n

Pour egg-milk mixture into lightly greased skillet over low heat. Let setup 1 minute then use silicone spatula to gently fold eggs over on top of themselves. Rest and repeat until cooked through.<\/p>\n\n\n\n

Serve with salt and pepper, to taste.<\/p>\n\n\n\n

Nutritional information per serving: 120 calories; 8 g total fat; 280 mg cholesterol; 190 mg sodium; 1 g total carbohydrates; 11 g protein.<\/p>\n\n\n\n

Find more breakfast inspiration at\u00a0<\/em>fairlife.com<\/em><\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

When you turn to breakfast to fuel your morning, look for seasonal recipes that provide a delicious way to start your day.<\/p>\n","protected":false},"author":3,"featured_media":5319,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[1864,650,1504],"class_list":["post-5318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-breakfast","tag-nutrition","tag-recipes"],"_links":{"self":[{"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/posts\/5318","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/comments?post=5318"}],"version-history":[{"count":1,"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/posts\/5318\/revisions"}],"predecessor-version":[{"id":5320,"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/posts\/5318\/revisions\/5320"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/media\/5319"}],"wp:attachment":[{"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/media?parent=5318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/categories?post=5318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/tags?post=5318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}