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Recetas saludables para la vida diaria: Desayunos nutritivos, energéticos e inspirados en huevos que ahorran tiempo

Desayunos nutritivos: Al planificar las comidas, especialmente los desayunos, hay algunos factores críticos que muchas familias consideran: sabor, simplicidad y nutrición. Comer más sano no tiene por qué ser complicado ni estar fuera de nuestro alcance. Con la inspiración adecuada, la comida saludable puede ser deliciosa, nutritiva y conveniente.

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Last Updated on January 18, 2026 by Daily News Staff

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Recetas saludables para la vida diaria: Desayunos nutritivos, energéticos e inspirados en huevos que ahorran tiempo

(Family Features) Al planificar las comidas, especialmente los desayunos, hay algunos factores críticos que muchas familias consideran: sabor, simplicidad y nutrición. Comer más sano no tiene por qué ser complicado ni estar fuera de nuestro alcance. Con la inspiración adecuada, la comida saludable puede ser deliciosa, nutritiva y conveniente.

Al elegir ingredientes como los huevos, que son fáciles de usar y versátiles, puede hacer que la vida saludable se adapte a su vida en la mesa del desayuno como parte de una dieta equilibrada. Por ejemplo, estas recetas inspiradas en huevos son parte de la iniciativa Healthy for Good Eat Smart de la American Heart Association, apoyada a nivel nacional por Eggland’s Best.

Además de los beneficios sociales y emocionales de comer juntos, las comidas familiares compartidas pueden ayudar a promover opciones más saludables en la mesa. Con el respaldo de consejos de expertos en nutrición, recetas como quiche de pavo, tocino y espinacas con costra de batata son saludables, sabrosas y rápidas, perfectas para los días de semana ocupados o en cualquier momento en que necesite un impulso nutritivo. La corteza de batata ofrece una versión más saludable de las cortezas preparadas o tradicionales hechas con mantequilla, y se puede servir con rodajas de melón dulce o bayas para darle un toque adicional de dulzura.

Para un plato rico en proteínas cualquier día de la semana, el revuelto de claras de huevo con brócoli y queso sobre muffins ingleses integrales puede ayudarle a resolver el ajetreo de la mañana. O para ahorrar realmente tiempo, estos “muffins” de huevo con salchicha de pavo y champiñones se pueden preparar durante el fin de semana y congelar o refrigerar para tener comidas rápidas para llevar durante la semana.

Recuerde que una alimentación saludable no se trata sólo de un alimento: se trata de una combinación de ingredientes saludables para crear comidas completas. Por ejemplo, los huevos pueden incluirse como parte de una dieta saludable para el corazón que enfatice verduras, frutas, frijoles, nueces y semillas, granos integrales, proteínas magras y pescado, según la American Heart Association. Comer huevos junto con alimentos ricos en grasas saturadas, como tocino, es diferente a comer huevos con verduras al vapor, cereales integrales o una guarnición de fruta.

Para encontrar más consejos y recetas de alimentación saludable que le ayuden a comer de forma inteligente, moverse más y vivir de forma más saludable, visite Heart.org.

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Quiche de tocino de pavo y espinacas con costra de batata

Receta cortesía de la American Heart Association con el apoyo de Eggland’s Best
Porciones: 5

  • Aerosol antiadherente para cocinar
  • 1          batata mediana, pelada
  • 1          cucharadita de aceite de canola o de maíz
  • 1          cebolla amarilla mediana, cortada en cubitos
  • 6          rebanadas de tocino de pavo sin curar, sin nitratos, cortado en rodajas finas
  • 10        onzas de espinacas picadas congeladas, descongeladas
  • 3/4       cucharadita de eneldo seco, desmenuzado
  • 1/4       cucharadita de sal
  • 1/4       cucharadita de pimienta recién molida
  • 4          claras de huevo grandes
  • 2          huevos grandes
  • 1/4       taza de leche descremada
  • 1 1/2    cucharadas de queso feta sin grasa
  1. Precaliente el horno a 400 F. Rocíe ligeramente un molde para pastel de 9 pulgadas con aceite en aerosol antiadherente.
  2. En un tazón mediano, utilizando un rallador de caja, ralle la batata. Mida 2 tazas. Presione suavemente la batata en el fondo y los lados del molde, formando una costra. La batata quedará suelta pero se mantendrá unida una vez cocinada.
  3. Hornee durante 20 minutos o hasta que la corteza esté cocida. Retirar del horno. Dejar reposar para enfriar. Reducir la temperatura del horno a 350 F.
  4. En una sartén mediana, caliente el aceite a fuego medio-alto, removiendo para cubrir el fondo. Cocine la cebolla durante 6 minutos, o hasta que esté casi translúcida, revolviendo con frecuencia. Añada tocino de pavo. Cocine durante 3-4 minutos, o hasta que la cebolla y el tocino comiencen a dorarse, revolviendo con frecuencia. Agregue las espinacas, el eneldo, la sal y la pimienta. Cocine durante 1 a 2 minutos o hasta que la espinaca suelte el agua. Retire del calor. Transfiera la mezcla a la base de batata.
  5. En un tazón mediano, bata las claras de huevo, los huevos y la leche. Vierta la mezcla sobre la base. Espolvoree queso feta por encima.
  6. Hornee durante 35 a 40 minutos, o hasta que al insertar un cuchillo en el centro, éste salga limpio. Pasar a una rejilla para enfriar. Dejar enfriar 10 minutos antes de cortar en gajos.

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Brócoli y queso revueltos con claras de huevo sobre muffins ingleses integrales

Receta cortesía de la American Heart Association con el apoyo de Eggland’s Best
Porciones: 4

  • Aerosol antiadherente para cocinar
  • 1 1/2    tazas de floretes de brócoli frescos o congelados finamente picados, descongelados si están congelados
  • 1/4       de taza de agua
  • 8          claras de huevo extra grandes
  • 1/2       taza de leche descremada
  • 1/4       cucharadita de pimienta recién molida
  • 1/4       taza de queso cheddar rallado sin grasa
  • 2          muffins ingleses integrales bajos en sodio
  1. Rocíe ligeramente una sartén grande con aceite en aerosol antiadherente. Calentar a fuego medio-alto. Cocine el brócoli y el agua durante 4 a 5 minutos, o hasta que el brócoli esté tierno. Retire del calor. Transfiera el brócoli al plato. Utilice toallas de papel para limpiar la sartén.
  2. En un tazón grande, bata las claras de huevo, la leche y la pimienta hasta que se combinen.
  3. Rocíe ligeramente la sartén con aceite en aerosol. Calentar a fuego medio-alto. Vierta la mezcla de clara de huevo. Cocine durante 2-3 minutos, o hasta que esté casi firme, revolviendo constantemente con una espátula. Incorpore el brócoli y el queso cheddar. Retire del calor.
  4. Justo antes de servir, abra y tueste los muffins ingleses. Colóquelos en los platos. Vierta la mezcla de huevo sobre los muffins.

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Muffins de huevo con salchicha de pavo y champiñones

Receta cortesía de la American Heart Association con el apoyo de Eggland’s Best
Porciones: 6

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  • Aerosol antiadherente para cocinar
  • 1/2       cucharada de aceite de canola o de maíz
  • 1          cebolla amarilla, finamente picada
  • 1          paquete (8 onzas) de champiñones blancos en rodajas
  • 1          paquete (6.4 onzas) de salchichas de pavo congeladas, cocidas y sin nitratos, descongeladas
  • 7          huevos grandes
  • 1/4       taza de leche descremada
  • 1/4       cucharadita de pimienta
  • 1          taza de queso cheddar rallado sin grasa
  1. Precaliente el horno a 350 F. Rocíe ligeramente un molde para muffins de 12 tazas con aceite en aerosol antiadherente.
  2. En una sartén antiadherente mediana, caliente el aceite a fuego medio-alto. Cocine las cebollas y los champiñones durante 10 minutos o hasta que estén tiernos, revolviendo ocasionalmente.
  3. Calentar la salchicha de pavo según las instrucciones del paquete. Corte el pavo en trozos del tamaño de un bocado. Incorpore la mezcla de cebolla hasta que esté bien combinado. Vierta la mezcla en moldes para muffins.
  4. En un tazón pequeño, bata los huevos, la leche y la pimienta. Vierta la mezcla de huevo en moldes para muffins. Cubrir con queso cheddar.
  5. Hornee durante 25 minutos o hasta que los huevos estén listos. Retirar del horno. Deje enfriar un poco. Para retirar fácilmente los muffins del molde, pase un cuchillo por los bordes de cada muffin.

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SOURCE:
American Heart Association

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Food and Drink

Recipe of the Week

Get Halloween-Ready with Spooktacular Cinnamon Cupcakes

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(Feature Impact) Fall flavors and Halloween decorations make an ideal seasonal combination. These Cinnamon Spiced Ghost Cupcakes are the perfect example, with the warmth and sweetness of the cake offering a tasty base for piles of frightful frosting. All it takes to transform a swirl of white buttercream into a spooky ghost is a couple dots of food coloring, chocolate chips or another candy of choice.

https://stmdailynews.com/build-a-winning-game-day-spread-with-big-flavor-and-less-mess/

They’re simple to make, easy to personalize and fun for all ages, whether you’re baking a tray for kids to decorate or bringing them to a Halloween party. Add sprinkles, a dusting of cinnamon or decorations that fit your theme.

Find more seasonal recipes to enjoy at Culinary.net.

Get Halloween-Ready with Spooktacular Cinnamon Cupcakes

Cinnamon Spiced Ghost Cupcakes

Recipe adapted from The Marble Kitchen
Prep time: 20 minutes
Cook time: 16 minutes
Servings: 12

  • 1 1/4    cups all-purpose flour
  • 3/4       teaspoon baking powder
  • 2          teaspoons ground cinnamon
  • 1/2       teaspoon kosher salt
  • 6          tablespoons unsalted butter, at room temperature
  • 1/2       cup granulated sugar
  • 1/4       cup brown sugar
  • 1          egg, at room temperature
  • 3/4       cup milk
  • 1          teaspoon vanilla extract

Vanilla Buttercream Frosting:

  • 1          cup unsalted butter, at room temperature
  • 1/2       teaspoon salt
  • 4          cups powdered sugar, sifted
  • 3-5       tablespoons heavy cream, at room temperature
  • 1          tablespoon vanilla extract
  •             black food dye or chocolate chips
  1. Preheat oven to 350 F and line cupcake pan with paper liners.
  2. In medium bowl, combine flour, baking powder, cinnamon and salt.
  3. Using electric or stand mixer, cream butter, sugar and brown sugar about 4 minutes on medium or medium-high speed until light and fluffy. Add egg, mixing well and scraping down bowl.
  4. In small bowl or measuring cup, whisk milk and vanilla. Set aside.
  5. Add 1/3 dry ingredient mixture to butter mixture and beat until combined. Add 1/2 milk mixture and mix well. Continue alternating dry and wet ingredients.
  6. Bake about 16 minutes, or until toothpick inserted in middle of cupcake comes out clean. Cool in pan 5 minutes then transfer to wire rack to cool completely before frosting.
  7. To make frosting: Using electric or stand mixer, beat butter and salt on medium-high speed 5 minutes, scraping down bowl halfway through.
  8. Reduce speed to low and add sugar 1/2 cup at a time, alternating with heavy cream until 3 tablespoons have been added. Stop occasionally to scrape down bowl. Once all sugar is in, add vanilla and beat on medium-low 1 minute until light and fluffy. If desired, add additional cream 1 teaspoon at a time until frosting reaches preferred consistency.
  9. Place buttercream in piping bag with large round tip. Pipe tall mounds of frosting on each cupcake in ghost shapes (wider on bottom, narrower on top). Add dots of black food dye or chocolate chips for eyes.

Photo courtesy of Unsplash

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SOURCE:

Culinary.net

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Food and Beverage

Make Mealtime Easier with These Air Fryer Recipes

When busy weeknights begin to make dinners feel more like a race against the clock than a chance to slow down, families need meals that come together quickly without defaulting to takeout. Whether you’re cooking for a busy weeknight or simply looking to try something new, recipes like Air Fryer Butternut Squash and Chorizo Tacos and Air Fryer Chicken Katsu Bowls can help you get more from your air fryer.

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Make Mealtime Easier with These Air Fryer Recipes

(Feature Impact) When busy weeknights begin to make dinners feel more like a race against the clock than a chance to slow down, families need meals that come together quickly without defaulting to takeout. One solution may already be sitting on your counter: an air fryer.

Air fryers are now found in 7 of 10 American homes, according to new consumer research from the National Frozen and Refrigerated Foods Association, but consumers are still learning how to use them beyond dinner, despite nearly 9 in 10 owners saying they’d like to discover more ways to get the most from their air fryer.

https://stmdailynews.com/build-a-winning-game-day-spread-with-big-flavor-and-less-mess/

Nearly two-thirds (65%) of air fryer users said the appliance is faster than their oven, making it a convenient solution for everything from quick breakfasts and lunches to snacks and weeknight dinners. With the added convenience encouraging users to eat at home more often, air fryers can also help stretch the family food budget. Special Affiliate Offer Get 20% Off on all products use coupon code "AFF20"

If you’re looking to get more from your air fryer, start by thinking beyond dinner. Frequent users treat air fryers as an all-day essential, putting them to work for breakfast, quick lunches, after-school snacks and beyond. Look for frozen and refrigerated products that include air fryer directions on the packaging, such as frozen potatoes and vegetables, then visit Easy Home Meals for even more recipe inspiration.

//www.youtube.com/embed/QotJkv_MFu8

Whether you’re cooking for a busy weeknight or simply looking to try something new, recipes like Air Fryer Butternut Squash and Chorizo Tacos and Air Fryer Chicken Katsu Bowls can help you get more from your air fryer while bringing fresh flavors to the table.

For more air fryer recipes, tips and inspiration for every meal occasion, visit EasyHomeMeals.com.

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Air Fryer Butternut Squash and Chorizo Tacos

Recipe courtesy of Easy Home Meals
Total time: 15-30 minutes
Servings: 1-4

  • 1          pound fresh chorizo sausage links
  • 1          pound frozen, diced butternut squash
  • 1          tablespoon olive oil
  • kosher salt, to taste
  • freshly ground black pepper, to taste
  • 12        flour tortillas (6 inches)
  • 1/2       cup crumbled queso fresco
  • 1/4       cup pickled red onions
  • chopped fresh cilantro, for garnish
  1. Preheat air fryer to 400 F 5 minutes. Place chorizo and butternut squash in even layer in air fryer basket. Drizzle with olive oil and toss to coat. Season with salt and pepper, to taste. Air-fry 10-14 minutes, flipping sausage and butternut squash halfway through, until chorizo’s internal temperature reaches 160 F and vegetables are tender.
  2. Transfer sausage to cutting board. Cut into 1/4-inch slices. Top tortillas with sausage and butternut squash. Garnish with queso fresco, pickled red onions and cilantro.
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Air Fryer Chicken Katsu Bowls

Recipe courtesy of Easy Home Meals
Total time: 15-30 minutes
Servings: 1-4

  • 1/4       cup ketchup
  • 1/4       cup Worcestershire sauce
  • 1          tablespoon molasses
  • 1 1/2    teaspoons soy sauce
  • 1 1/2    teaspoons sugar
  • 1          clove garlic, finely grated
  • 2          frozen, breaded chicken breast cutlets
  • 1          bag (10.8 ounces) frozen California blend vegetables, such as broccoli, cauliflower and carrots
  • 1          tablespoon olive oil
  • kosher salt, to taste
  • freshly ground black pepper, to taste
  • 1          microwavable bag (8.5 ounces) jasmine rice, prepared and kept warm
  • 1          cup shredded purple cabbage
  • 1/2       cup shelled edamame
  • toasted sesame seeds, for garnish
  • chopped green onions, for garnish
  1. In small bowl, combine ketchup, Worcestershire sauce, molasses, soy sauce, sugar and garlic. Set aside.
  2. Preheat air-fryer to 400 F 5 minutes. Place chicken cutlets in even layer in air-fryer basket. Arrange vegetables in even layer around chicken cutlets. Drizzle vegetables with oil and season with salt and pepper, to taste. Cook 10-15 minutes, flipping cutlets halfway through, until lightly browned and crisp and vegetables are tender. Slice chicken cutlets.
  3. Divide prepared rice evenly between bowls. Top with chicken cutlets, vegetables, cabbage and edamame. Garnish with sesame seeds and green onions. Serve with ketchup mixture.
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SOURCE:

National Frozen and Refrigerated Foods Association

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Food and Beverage

Build a Winning Game-Day Spread with Big Flavor and Less Mess

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(Feature Impact) Game day is about more than the big plays, touchdown-saving tackles and final score. Whether you’re gathering in the stadium parking lot or hosting friends for an at-home watch party, a memorable experience begins long before kickoff.

Start your pregame festivities with an MVP-worthy spread that’s simple to serve, easy to eat and keeps fans full through the final whistle. For example, the flavor of Buffalo is a game-day staple, but wings aren’t the only way to enjoy it.

For less mess, Buffalo Chicken Caesar and Celery Wraps pair convenience with the cool crunch of Dandy Celery, a year-round superstar ingredient for many of your favorite football-inspired dishes. It’s packed with flavor and low in calories, making it a smart choice for snacking.

The contrasting tastes and textures offer a satisfying bite, whether you slice the wraps into smaller portions for appetizer-style serving or leave them whole for fans with hearty appetites.

Nervous nibblers during the game’s most tense moments may prefer a lighter bite, and that’s where a dependable dip can come through in the clutch. This Buffalo Hummus recipe puts a tailgate-spin on the familiar favorite, combining creamy texture with a little heat.

Serve it alongside crackers, chips or crisp vegetables like Dandy celery dippers, fresh-cut celery sticks that are pre-washed and ready to eat at your convenience – a true time-saver when the clock is ticking.

Design your own winning game plan by finding more tailgating recipes at DudaFresh.com.

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Buffalo Chicken Caesar and Celery Wraps

Servings: 4

  • 2          cups shredded rotisserie chicken
  • 1/4       cup Buffalo sauce
  • 2          cups Dandy romaine hearts, chopped
  • 1          cup Dandy celery, chopped (about 4 ribs)
  • 1/3       cup Caesar dressing
  • 1/4       cup grated Parmesan cheese
  • 1/2       teaspoon black pepper
  • 4          large flour tortillas (10 inches)
  1. In bowl, toss shredded chicken with Buffalo sauce. Set aside.
  2. To make salad: In separate bowl, combine romaine, celery, Caesar dressing, Parmesan cheese and black pepper. Mix well.
  3. To assemble wraps: Spoon about 1/4 cup Buffalo chicken along center of each tortilla, leaving small border at each end; top with Caesar salad. Fold up bottom of tortilla over filling then fold in sides and roll up tightly. Slice in half diagonally.
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Buffalo Hummus

Prep time: 5 minutes
Servings: 8

  • 1          can (15 ounces) chickpeas, drained and rinsed
  • 1/4       cup tahini
  • 1/4       cup Buffalo sauce
  • 2          tablespoons olive oil
  • 1/2       lemon, juice only
  • 2          cloves garlic
  • 2-3       tablespoons ice water
  • dairy-free blue cheese, for garnish (optional)
  • chopped chives, for garnish (optional)
  • paprika, for garnish (optional)
  • olive oil, for garnish (optional)
  •             Dandy Celery Dippers
  •             pita chips
  1. In food processor, puree drained chickpeas, tahini, Buffalo sauce, olive oil, lemon juice and garlic until smooth, stopping to scrape down sides as needed. Add water through lid until desired consistency is achieved.
  2. Spread hummus onto serving plate or bowl. Garnish, if desired, with dairy-free blue cheese, chopped chives, paprika and drizzle of olive oil. Serve with celery dippers and pita chips.
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SOURCE:

Duda Farm Fresh Foods

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