Ingredients:
3 eggs, beaten with 1 tablespoon water
Salt and black pepper to taste
1 tablespoon chopped fresh herbs (parsley, chives, tarragon or basil)
1 tablespoon olive oil
1½ cups asparagus, tough ends trimmed, cut into 1-inch pieces
2 cups baby spinach

Directions:
1. Season the beaten eggs with salt and pepper and stir in fresh herbs.

2. Heat the olive oil in a 10-inch nonstick skillet and add the asparagus to the pan once it’s hot. Cover the pan for 1–2 minutes and cook over medium heat until the asparagus is lightly cooked; stir in the spinach and let it wilt.

3. Push vegetables to the side; pour the eggs into the clean side of the pan and lightly stir with a spatula to scramble.

4. When the eggs are nearly set, stir in the vegetables and season with additional salt and pepper if desired.

Calories: 194, Total Fat: 14.5g, Saturated Fat: 3.3g, Sodium: 279.3mg, Carbs: 5.7g, Dietary Fiber: 2.8g, Sugar: 2.6g, Protein: 12.6g 

Ingredients:
1 teaspoon olive oil
1 bell pepper, sliced into ½-inch thick rings, seeds removed
4 eggs
Salt and black pepper to taste

Directions:
1. Heat the olive oil in a nonstick skillet over medium heat.

2. Arrange the bell pepper slices so that they sit flat in the skillet. Crack an egg into each bell pepper slice and season with salt and pepper.

3. Turn the heat to low and cover the pan and let cook for 1–2 minutes, until eggs are cooked as you like them. Serve warm.

TIP: Cutting the slices as straight as possible will help them lay flat in the pan and keep the egg from running.

Calories: 177.1, Total Carbs: 3.6g, Fiber: 1g, Sugar: 2.7g, Protein: 13g, Total Fat: 12.3g, Saturated Fat: 3.4g

Ingredients:
2 large Granny Smith or Fuji apples (or other baking apples), sliced ¼-inch thick with core removed
⅔ cup buckwheat pancake mix
1 egg, beaten
2 teaspoons sunflower oil
½ teaspoon vanilla extract
½ teaspoon cinnamon
¾ cup almond, cashew, coconut or dairy milk
2 tablespoons sunflower or other high-heat oil for the griddle
½ cup toasted pecans
½ cup maple syrup

Directions:
1. Preheat the griddle over medium-low heat.

2. Mix the buckwheat pancake mix with the egg, sunflower oil, vanilla extract, cinnamon and milk until just blended.

3. Dip each apple slice in the batter. Place on the oiled griddle. Cook until browned and cooked on each side, turning after 1–2 minutes. Keep them warm while you prepare the other apple cakes.

4. Serve with toasted pecans and a drizzle of maple syrup.

Calories: 408, Total Carbs: 59.3g, Fiber: 6.5g, Sugar: 35.7g, Protein: 6.2g, Total Fat: 18.4g, Saturated Fat: 2g

Ingredients:
2 cups arugula, baby kale or spinach
1 avocado, cubed
1 pink grapefruit, peeled and cut into segments
¼ cup toasted walnuts*
2 large eggs
¼ cup citrus vinaigrette
Salt and black pepper to taste

Directions:
1. Toss the greens, avocado, grapefruit and walnuts in a bowl. Poach eggs in a 2-quart saucepan of gently boiling water (see poaching tips below). Remove the poached eggs from the water with a slotted spoon and drain briefly on a paper towel.

2. Top each salad with an egg, season with salt and pepper, and drizzle with vinaigrette of your choice, or make your own Lemon Dijon Vinaigrette: Whisk together 2 tablespoons fresh lemon juice, ½ teaspoon lemon zest, ½ teaspoon Dijon vinegar, ½ teaspoon honey, 2 tablespoons olive oil, and salt and pepper to taste.

Calories: 328.9, Total Carbs: 18.2g, Fiber: 7.2g, Sugar: 1.7g, Protein: 11.9g, Total Fat: 25.6g, Saturated Fat: 4.1g

*NOTES

Poach like a pro:
1. Gently place the whole egg (shell on) into boiling water for 10 seconds.
2. Remove the egg with a slotted spoon and lower the water temperature to a gentle simmer.
3. Crack the egg into the simmering water, cover and poach for 1–2 minutes.
4. Remove with a slotted spoon.  

How to toast walnuts in the oven:
1. Preheat oven to 350°F. Line a rimmed baking sheet with parchment paper.
2. Arrange walnuts in a single layer on prepared baking sheet. Toast until browned and fragrant, stirring occasionally, about 7–10 minutes.
3. Store in an airtight container for up to a week.

Ingredients:
1 whole grain bagel or “sandwich-thin” whole-grain bun
1 teaspoon olive oil
1 egg
1 slice turkey bacon
1 slice provolone cheese
¼ cup baby arugula, spinach or kale
Salt and black pepper to taste

Directions:
1. Toast the bagel or bun.

2. Heat the olive oil in a large nonstick skillet and add the egg and bacon to the skillet.

3. Cook the egg on one side until almost set and then flip and cook the other side. Top the egg with the slice of provolone. Turn the bacon once to brown on both sides.

4. Put the arugula or other greens on the bottom half of the bagel or bun and top with the egg and turkey bacon. Add the top half of the bun and enjoy.

Calories: 332, Total Carbs: 22.7g, Fiber: 5.2g, Sugar: 1.7g, Protein: 23.5g, Total Fat: 17g, Saturated Fat: 5.4g

This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.

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