Kick off the new year with a healthy and energizing family breakfast. The combination of eggs, vegetables, and fruit gives the right amount of protein, vitamins, and fiber to keep you full through your morning activities.


  • 1 teaspoon of butter

  • 1 green bell pepper, washed, top and seeds removed

  • 1 small bunch of fresh spinach, washed and stems removed

  • 1 small tomato

  • ¼ medium yellow onion

  • 1 garlic clove, minced

  • 4 whole eggs

  • 2 egg whites

  • ¼ cup of low fat milk

  • ½ cup shredded cheddar cheese


1. Preheat the oven to 350 degrees Fahrenheit. Grease an 8×8 pan with butter.

2. Chop the pepper, spinach, tomato, and onion into bite sized pieces.

3. Heat olive oil in a sauté pan over medium heat. When oil is hot, add in the vegetables and garlic. Cook for 5 minutes or until the vegetables have softened. Remove from heat while you prepare the eggs.

4. In a medium bowl, combine the eggs, egg whites, and milk. Beat the ingredients with a fork until thoroughly mixed.

5. Add the cooked vegetables and cheddar cheese to the bowl and stir together.

6. Pour the mixture into the prepared pan. Cook for 25-30 minutes.

Serves 4

Winter Fruit Salad

  • 2 clementines, peeled and sectioned

  • 1 large apple, washed, cored and seeds removed

  • 1 large pear, washed and seeds removed

  • ½ cup of pomegranate seeds

  • 1 – 6 ounce container of blackberries, washed

  • 1 teaspoon of fresh lemon juice


1. In a medium bowl, add the clementine sections, pomegranate seeds, and blackberries.

2. Cut the apple and pear into thin, 1 inch pieces. Add into the bowl.

3. Add the lemon juice to the fruit and stir to combine.