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Healthy Living Recipes

Deb Morgan: Summer is in full swing and, if you’re like me, the time you spend in the kitchen is reduced. Here are a few of my favorite Kripalu breakfast recipes that require minimal cooking and are delicious any time of day. The fruited yogurt counts as breakfast, lunch, or dessert, and the frittata can be refrigerated and then warmed, or eaten cold with a salad for dinner. I’ve also included our recipe for chai tea (which is lovely cold) as so many of you have asked for it. Enjoy the heat!

Fruited Yogurt

Makes 3 cups.

2 cups all natural yogurt (or substitute soy yogurt)
1 cup fresh or frozen berries
1 tablespoon agave nectar (optional)

While fresh berries are wonderful, we like using frozen ones for this dish because they create more juice as they thaw and turn the yogurt a wonderful pink color. Stir the fruit into the yogurt and sweeten to taste. Try this with blueberries, blackberries, or a combination—or serve over other fresh fruit and top with granola.

Zucchini Mint Frittata

Makes one 8-inch square pan.

1 tablespoon extra virgin olive oil
1 medium onion, diced
1 medium zucchini, cut in 1/8-inch-thick half moons
10 eggs
¾ cup cream (or substitute unsweetened soy milk)
¼ cup parmesan cheese (optional)
¼ cup finely sliced mint leaves
1 teaspoon salt
Pinch of black pepper

Heat oil in a sauté pan over medium heat, add onions and sauté until caramelized. Add zucchini and sauté 1 minute, until zucchini begins to soften. Transfer vegetables into an oiled baking dish. Lightly beat the eggs with the cream, cheese, mint, salt, and pepper. Pour egg mixture over vegetables. Bake at 325 degrees until eggs are set, about 15 to 20 minutes. Serve immediately, or cool and serve chilled with a salad or fruit.

Kripalu Chai Tea

Makes about 4 cups.

2 teaspoons whole cardamom
2 teaspoons whole cloves
2 cinnamon sticks
2 whole stars of anise
1 teaspoon whole black peppercorns
1 3-inch slice fresh ginger
4 black tea bags
2 cups milk (or substitute soy milk)
2 cups water
1 to 3 tablespoons sweetener of choice

Combine all spices and tie them in a cheesecloth. Using a rolling pin or other heavy utensil, lightly pound the spices to crush them slightly. Place milk, water, and spices in the cheesecloth in a pot and bring to a boil. Reduce heat and let simmer for 15 minutes. Bring water back to a boil, turn off, and add black tea. Let steep for 5 minutes, then strain. Add sweetener of choice and stir to dissolve. Serve warm, or chill over ice for a cooling afternoon treat.

Read Annie Kay’s nutritional commentary: The Importance of a Balanced Breakfast

Nutritionists and mothers tell us breakfast is the most important meal of the day. And they are (as usual) right. When we “break the fast” that occurs as we sleep, and do it in a balanced way, we prime our bodies and our brains to make good choices all day long.

A balanced breakfast has a little protein (as in the eggs, dairy, and soy in these recipes), a little carbohydrate (in the fruits and vegetables, and again in dairy and soy), and fat (in the olive oil, eggs, dairy, and soy). Eating this way delivers a steady stream of fuel to our body and brain and satisfies our appetite for the rest of the morning. This is an excellent alternative to the hunger roller coaster that a visit to the local muffin shop for a sweet and gooey high-carbohydrate breakfast will launch. If you don’t feel hungry enough for breakfast, try eating a light dinner the night before and avoid evening snacking in order to spark a healthy appetite for breakfast.

The spices in your chai, especially cinnamon, may further help with avoiding a blood-sugar roller coaster. Several studies have shown that ingesting cinnamon had a normalizing effect on blood sugar levels in those with type 2 diabetes.

Find more delicious and nutritious recipes in Kripalu Recipes.