Subscribe for 17¢ / day
A good breakfast is worth the extra effort
Herbed bean and sweet potato hash makes a sturdy breakfast dish. It's good on its own, or as shown here, topped with a poached egg.
Associated Press

Not bothering to eat breakfast may save time, but just a few minutes spent preparing something nourishing is time well spent. We've all heard explanations of the benefits of a good breakfast, that it provides energy and stamina, and they are true.

The following recipes give early birds three choices. Each of them needs only a short preparation, but any of them will give the day a really hearty start.

The first has beans and sweet potatoes and the last two have Hass avocados, to add nutrition and a variation to basic preparations.

Herbed Bean and Sweet Potato Hash

This hash is good on its own, or can become a feast, topped with a poached or sunnyside-up egg, with a slice of cantaloupe on the side.

(Preparation and cooking time about 30 minutes)

1 tablespoon butter or margarine

4 cups peeled, cubed sweet potato (1/2-inch cubes)

1 cup chopped red bell pepper

1 cup chopped onion

1 teaspoon minced garlic

1 1/2 tablespoons chopped fresh or 1 teaspoon dried rosemary leaves

1 to 1 1/2 tablespoons fresh or 1 teaspoon dried thyme leaves

15-ounce can dark red kidney beans, or 1 1/2 cups cooked dry-packaged dark red kidney beans, rinsed and drained

15-ounce can small red beans or 1 1/2 cups cooked dry-packaged small red beans, rinsed, drained

1/2 teaspoon salt

1/8 teaspoon pepper

Melt butter in a large skillet; add sweet potatoes, bell pepper, onion, garlic and herbs. Cook, covered, over medium heat until vegetables are tender, 5 to 8 minutes, stirring occasionally.

Mash beans coarsely; stir into vegetable mixture and cook until hot through, 3 to 4 minutes. Stir in salt and pepper.

Makes 6 servings of about 1 cup each.

Nutrition information per serving: 250 calories, 3 grams fat, 48 grams carbohydrates, 711 milligrams sodium, 10 grams protein, 13 dietary fiber, 5 milligrams cholesterol.

(Recipe for AP from the Bean Education and Awareness Network.)

Egg-Tortilla Scramble with Avocado

1 ripe Hass avocado (about 8 ounces)

1 tablespoon vegetable oil

1/2 cup chopped onion

1 cup diced red bell pepper

6 eggs

2 tablespoons chopped fresh cilantro

3/4 teaspoon hot red pepper sauce

1/2 teaspoon salt

3/4 cup broken tortilla chips

1/2 cup shredded Jack cheese

Cut avocado lengthwise around the pit; twist halves to separate; spear pit with a knife, twist and pull to remove; gently scoop out flesh with a spoon; dice avocado (makes about 1 cup) and set aside.

Heat oil in a large skillet over medium-high heat. Add onion; cook and stir for 1 minute. Add bell pepper; cook and stir until onion begins to brown, about 3 minutes.

Meanwhile, whisk together eggs, cilantro, hot sauce and salt. Add to mixture in skillet along with tortilla chip pieces. Cook and stir gently until eggs are set but still soft. Sprinkle cheese on top. Cover and remove from heat; let stand until cheese begins to melt, about 1 minute. Divide mixture among four plates; top with reserved avocado. Serve with bacon strips or curls, if desired.

Makes 4 servings.

Nutrition information per serving: 347 calories, 26 grams fat, 15 grams protein, 15 grams carbohydrates.

(Recipe for AP from Avocados From Mexico)

Bagels with Avocado Spread and Smoked Salmon

(Preparation 10 minutes)

1 ripe Hass avocado (about 8 ounces)

1 to 2 tablespoons finely chopped onion

1 to 2 teaspoons lemon juice

1/8 teaspoon salt

1/8 teaspoon cracked or ground black pepper

2 large bagels, split horizontally

2 ounces thinly sliced smoked salmon

Onion rings, thinly sliced, optional garnish

Cut avocado lengthwise around pit; twist halves to separate; spear pit with a knife, and twist and pull to remove; gently scoop out flesh with a spoon; transfer to a medium-sized bowl. Mash avocado; stir in onion, lemon juice, salt and black pepper. Cut bagel halves crosswise to make 8 pieces; spread evenly with avocado mixture. Top with salmon slices and garnish with thin onion rings, if desired.

Makes 4 servings.

Nutrition information per serving: 247 calories, 9 grams fat, 9 grams protein, 33 grams carbohydrates.

Subscribe to Breaking News

* I understand and agree that registration on or use of this site constitutes agreement to its user agreement and privacy policy.
0
0
0
0
0
You must be logged in to react.
Click any reaction to login.