Recipe: Breakfast Greek Frittata

This makes a flavorful meal full of superfoods, providing a mix of protein and complex carbohydrates. It's an ovo-lacto-vegetarian recipe.

This can be eaten fresh, or stored and re-heated.

• 4-8 eggs
• 1/2-1 tomato, or handful of cherry tomatoes
• 1/2-1 whole onion
• 1/2-1 medium whole potato
• 1/2-1 C fresh spinach
• 1/2-1 C mushrooms
• 1-2 oz feta cheese
• 1-2 Tbsp olive oil
• Italian seasoning
• Salt
• Ground black pepper

1. Beat eggs in a mixing bowl.
2. Chop tomatoes, mushrooms, and spinach coarsely. Fold into eggs.
3. Cube cheese. Fold into eggs.
4. Fold in salt and pepper to taste.
5. Chop onion coarsely.
6. Grate potato.
7. Heat oil in a pan large enough to hold the entire frittata.
8. Saute onion in oil until clear. Add Italian seasoning to taste.
9. Add potato and saute until golden. Add salt and pepper to taste.
10. Spread potato and onions across bottom of pan as a crust.
11. Pour in egg mix and spread evenly across crust.
12. Cover with a lid and continue heating until egg is firm, 5-10 minutes. The crust will caramelize on the bottom. The olive oil will bubble and release the crust from the pan, so the frittata slides out easily onto a serving plate.

Slice into 8 wedges. Serve with a sugar-free salsa; my favorite brand is Pace.

WW points: 3 points per ounce of cheese, 4 points per Tbsp of olive oil; 1-2 points per wedge.

Recipe: Super Green Fruit Smoothie

This is my NEW! IMPROVED! nearly-everyday breakfast, thanks to Joris Wils, one of my former coworkers. He had suggested adding greens to my Recipe: Breakfast Super Fruit Bowl. I tried it and really liked it.

The greens have very little effect on the flavor, but they kick up the nutrition, consistent with the books I've been using for reference. Dark, leafy greens are always at the top of "superfood" lists. For Losing Weight With WW Purple (now WW Personal Points), each cup of greens adds a daily point that you can spend on other foods.

The recipe is simple: Start with Recipe: Breakfast Super Fruit Bowl. Add:

• 1/2-1 C baby kale
• 1/2-1 C baby spinach
• 1-2 C water (or almond milk)

1. Blend thoroughly

WW points: 2, plus adds a free point for each cup of greens.

Recipe: Lunch Super Salad

Like my Recipe: Breakfast Super Fruit Bowl, this is my nearly-everyday salad, combining a number of the superfoods I listed in Losing Weight With WW Purple.

As with that one, it's not a precise recipe. I've listed general ranges for amounts, loosely packed, and the specific items vary by what I have on hand.

Lunch Super Salad

• 1/2-1 C Red leaf lettuce
• 1/2-1 C Napa cabbage
• 1/2-1 C Baby spinach
• 1/2-1 C Baby kale
• 1/2-1 C Baby arugula
• 1/4-1/2 C English cucumber
• 1/4-1/2 C Sweet red/orange/yellow pepper
• 1-3 Mushrooms
• 1/4-1/2 C Tomato
• 1 slice Spanish onion
• 1 scallion
• 1/4-1/2 C Kimchi
• 1/2-1 slice sourdough bread (1-2 WW points)
• 1/4-1/2 Avocado (3-5 WW points)
• 2 Tbsp hummus (2 WW points)
• 1/2 Tsp ground turmeric
• 1/4 Tsp ground black pepper (to activate the curcumin in the turmeric)
• 1/4 Tsp cayenne pepper powder (for the capsaicin)
• 2 Tbsp Bolthouse Farms Chunky blue cheese yogurt dressing (1 WW point)

1. Slice and chop all items into bitesize pieces.

7-10 WW Purple points.

Recipe: Breakfast Super Fruit Bowl

This was formerly my nearly-everyday breakfast (see Recipe: Lunch Super Salad for my nearly-everyday lunch), and forms the basis of my new nearly-everyday breakfast, by adding greens to make Recipe: Super Green Fruit Smoothie. It combines a number of the superfoods I listed in Losing Weight With WW Purple.

A couple of the items are bitter or sour tastes, but the fruit sweetens them. I don't add sweeteners.

I've made one recent change to it since starting, replacing unsweetened fat-free Greek Yogurt with unsweetened coconut-milk kefir, based on Dr. Will Bulsiewicz' book Fiber Fueled, which is very consistent with Dr. Uma Naidoo's book This Is Your Brain on Food: An Indispensible Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. The reason for the replacement is to switch from a dairy-based probiotic to a plant-based one.

This is actually a two-part recipe. The first part is a dry mix that I premix in bulk.

It's also not a precise recipe. Except for items that have WW point values, these are all Purple free foods, so the amounts are variable according to my whims and what I have on hand. I've listed recommended amount ranges.

I list specific brands where I've checked the ingredients and point values carefully. It takes constant vigilance to avoid or minimize unwanted sugars and sweeteners, so be careful making substitutions.

Dry Mix

This is a combination of spices, seeds, grains, and vegan protein powder. I use the protein powder scoop to measure everything out and store the mix in an empty protein powder jug.

All measurements in "scoops".

• 6 Ground turmeric
• 1/4 Ground black pepper (to activate the curcumin in the turmeric)
• 1 Cinnamon
• 1 Sesame seeds
• 1 Vega Essential Shake protein powder, vanilla
• 1 PB2 powdered peanut butter
• 1 Bob's Red Mill muesli
• 1 Bob's Red Mill chia seeds
• 1 Bob's Red Mill flaxseed meal
• 1 Unsweetened toasted coconut flakes

1. Chop the coconut flakes finely.
2. Mix all ingredients thoroughly.

Breakfast Super Fruit Bowl

• 1/2-1 scoop dry mix
• 7 g walnuts (2 halves, 1 WW point)
• 5 g dark chocolate (8 Ghirardelli 100% cacao unsweetened chocolate chips, 1 WW point)
• 1/2-1 C unsweetened coconut-milk kefir
• 1/2-1 C blueberries
• 3-6 strawberries
• 1/4-1/2 banana
• 1/4-1/2 apple
• 1/4-1/2 peach
• Optional for smoothie: 1/2-1 C unsweetened almond milk

1. Chop walnuts and chocolate finely.
2. Slice fruit pieces into bitesize pieces.
3. Mix all ingredients thoroughly.
4. Optional for smoothie: add almond milk and blend smooth.

WW Purple points: 2