Start the day strong with breakfast

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. 

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. If you’re an on-the-go eater, try easily transportable recipes like a Tropical Green Smoothie or Vanilla Almond Crunch Overnight Oats. 

These breakfast recipes are bolstered by the rich, creamy texture and nutrition. The recipes also take advantage of fresh, seasonal ingredients.

Asparagus & Goat Cheese Frittata 

Prep time: 21 minutes

Servings: 4

• 4 large eggs
• 1/4 cup 2% milk
• 1/4 teaspoon kosher or sea salt
• freshly ground black pepper, to taste
• 1/3 cup thinly sliced basil leaves
• 2 teaspoons olive oil
• 10 medium asparagus spears, cut into 1 1/2-inch lengths
• 2 tablespoons finely chopped shallot or red onion
• 1 1/2 ounces soft goat cheese, crumbled

1. Heat oven to 400º with rack in middle. 

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

3. 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. 

4. 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.

Nutritional information per serving: 140 calories; 10 g total fat; 190 mg cholesterol; 200 mg sodium; 3 g total carbohydrates; 10 g protein. 

Tropical Green Smoothie

Prep time: 5 minutes

Servings: 2 (8 fluid ounces each)

• 1 cup fresh baby spinach or baby kale 
• 3/4 cup 2% milk 
• 1 ripe banana 
• 2/3 cup fresh or frozen diced pineapple 
• 1 lime, zest only
• 1 lime, cut into wedges
• 1 tablespoon virgin coconut oil 
• 3/4 teaspoon pure vanilla extract 
• 1 pinch ground cinnamon 
• 3/4 cup ice (optional)

1. 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.

Nutritional information per serving: 120 calories; 2 g total fat; 5 mg cholesterol; 55 mg sodium; 22 g total carbohydrates; 6 g protein.

Vanilla Almond Crunch Overnight Oats

Prep time: 10 minutes, plus at least 6 hours refrigeration

Servings: 2 1/2

• 5-6 ounces low-fat vanilla Greek yogurt
• 2 teaspoons pure honey
• 2 teaspoons flax seeds
• 2 pinches cinnamon
• 2 pinches kosher salt
• 4 tablespoons blanched, slivered almonds
• 1 cup rolled oats
• 1 cup fat-free milk
• cut berries or citrus (optional)
• flax seeds (optional)
• almonds (optional)

1. 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. 

2. Securely close or cover containers; refrigerate at least 6 hours, or up to 48 hours.

3. When ready to serve, remove lid, stir and top with berries or citrus, yogurt and flax seeds or almonds, if desired. 

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.