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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.

carbohydrates like doughnuts and pastries to instead opt for savory, protein-rich dishes like this Asparagus and Goat .uon-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 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.

Find more breakfast inspiration at fairlife.com.

Asparagus and Goat Cheese Frittata

Prep time: 21 minutes
Servings: 4

4 large eggs 1/4 cup 2% Milk 1/4 teaspoon kosher or sea salt, plus additional, to taste, divided freshly ground black pepper, to taste

1/3 cup thinly sliced basil leaves, plus additional for serving

2 teaspoons olive oil

10 medium asparagus spears, cut into 1 1/2-inch lengths

1 1/2 ounces soft goat cheese, crumbled (1/4 cup) Heat oven to 400º with rack in middle.

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

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.

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

1 cup fresh baby spinach or baby kale

3/4 2%

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) 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

1 carton (5-6 ounces) non-fat or low-fat vanilla Greek yogurt 2 teaspoons pure honey 2 pinches cinnamon 2 pinches kosher salt 4 tablespoons blanched, slivered or sliced almonds 1 cup rolled oats 1 cup Fat-Free

Toppings (optional): cut berries or citrus

additional yogurt or almonds cinnamon, kosher salt, almonds, oats and milk evenly between two 8-10- ounce glass jars or small glass bowls

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

When ready to serve, remove lid, stir and top with berries or citrus, yogurt and

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.

Fluffy Scrambled Eggs

 Prep time: 10 minutes
Servings: 4

6 large eggs

1/3 cup Whole

1/8 teaspoon kosher salt, plus additional, to taste, divided pepper, to taste In medium bowl, vigorously whisk eggs until about double in volume and light and lemon-colored, about 1 minute. Use immersion blender for extra

In separate bowl, vigorously whisk milk until light and frothy, about 30 seconds. Gently fold frothy milk and 1/8 teaspoon kosher salt into ffu

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.

Serve with salt and pepper, to taste.

Nutritional information per serving: 120 calories; 8 g total fat; 280 mg cholesterol; 190 mg sodium; 1 g total carbohydrates; 11 g protein.

Honoring St. Patrick’s Day the traditional way



2 pounds boneless Australian lamb shoulder, trimmed of fat and cut into bite-size pieces

1 1/2 teaspoons salt, divided

1 1/2 teaspoons freshly ground black pepper, divided

1 tablespoon all-purpose flour

1 tablespoon olive oil, divided

2 large yellow onions, chopped

4 cloves garlic, minced

1 or 2 medium Irish or white potatoes, scrubbed and cut into 1/8-inch rounds

3 medium carrots, cut into 1/4-inch rounds

1 cup pearl barley

4 cups water or chicken broth 2 tablespoons chopped, fresh parsley

1. In a medium mixing bowl, toss the lamb with 1/2 teaspoon of the salt, 1/2 teaspoon of the pepper and the flour. Heat 1/2 tablespoon olive oil in a 4- to 5-quart Dutch oven set over medium-high heat until it shimmers. Add half of the lamb, and brown on all sides, about 7 to 8 minutes total. Remove the lamb to a bowl and repeat with the remaining oil and lamb. Remove the second batch of lamb and add it to the bowl.

2. Add the onions to the pot and cook for 1 to 2 minutes. Add the garlic, potatoes, carrots and the remaining teaspoon of salt and pepper. Cook for 3 to 4 minutes, stirring occasionally. Return the lamb to the pot with the barley. Stir to combine.

3. Add the water or chicken broth. Bring to a boil. Then, decrease heat to low, cover and simmer for 30 to 45 minutes or until the liquid is absorbed and the lamb and barley are tender. Add the parsley. Stew will be thick.


1 cup mashed potatoes (leftovers are fine)

1 tablespoon unsalted butter or Irish butter

1/4 cup flour plus more for sprinkling

1/2 teaspoon salt

1. Place the potatoes into a large, microwavable bowl. Mix in the butter and salt. Heat on HIGH for 3 to 4 minutes or until warm. Mix in the flour until the mixture turns into a dough.

2. Split the dough into two equal pieces. Sprinkle a cutting board with the remaining flour. Roll the dough on the floured board to create two circles about 1/4-inch thick.

3. Cut the circles into quarters. Brown on both sides on a lightly greased hot griddle or heavy-bottomed pan about 5 to 6 minutes. Serve warm with stew.

Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is www.divapro.com. To see how-to videos, recipes and much, much more, Like Angela Shelf Medearis, The Kitchen Diva! on Facebook. Recipes may not be reprinted without permission from Angela Shelf Medearis.

©2020 King Features Synd., Inc. and Angela Shelf Medearis

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