'Bad' Foods That Are Good For You Have you been depriving yourself of eggs, pasta...or chocolate? Well, maybe you shouldn't be. Research reveals that some foods we typically think of as "bad" really aren't. And nutritionists tell us that there's room

Alcohol Research suggests that resveratrol--found in small quantities in red wine and grapes--may protect against a range of illnesses including heart disease. But moderate consumption of other types of alcohol, such as beer, may also have health benefits, probably by way of increasing HDL ("good") cholesterol. The key is not to overindulge, according to the Harvard School of Public Health (HSPH). That's because heavy drinking can damage your liver and heart, contribute to depression, and increase the risk of developing some cancers. So women should have no more than one drink per day, and men should have no more than two. Of course, if you don't drink already, you don't need to start. You can get similar cardiovascular benefits from exercise and a healthy diet, the HSPH notes.

'Bad' Foods That Are Good For You Have you been depriving yourself of eggs, pasta...or chocolate? Well, maybe you shouldn't be. Research reveals that some foods we typically think of as "bad" really aren't. And nutritionists tell us that there's room

White potatoes Don't be afraid of this American favorite. White potatoes are the biggest and most affordable sources of potassium when compared to other vegetables and fruits, finds a 2011 study from the University of Washington (and funded by the United States Potato Board). The skins of these spuds are full of fiber, says Cipullo, so keep them on when you cook. (Baking or steaming are great options.) One more hint: Potatoes are best in their natural state, says Cipullo, so avoid the fatty toppings. If you need to whip them up with something, try skim milk or Greek yogurt.

'Bad' Foods That Are Good For You Have you been depriving yourself of eggs, pasta...or chocolate? Well, maybe you shouldn't be. Research reveals that some foods we typically think of as "bad" really aren't. And nutritionists tell us that there's room

Pasta Just makes sure it's a whole-grain variety, says Jessica Shapiro, a registered dietitian at Montefiore Medical Center in New York. Whole grains contain the entire grain kernel, while refined grains have been milled, which improves their shelf life but also strips out nutrients. "You're going to be getting the B vitamins from the whole grains and the fiber from the whole grains," Shapiro explains. Plus, you'll be helping yourself meet federal dietary guidelines, which recommend that at least half of the grains you eat each day are whole.

'Bad' Foods That Are Good For You Have you been depriving yourself of eggs, pasta...or chocolate? Well, maybe you shouldn't be. Research reveals that some foods we typically think of as "bad" really aren't. And nutritionists tell us that there's room

1. Eggs This breakfast staple gets a bad rap because of the cholesterol content in yolks. But eggs--and yolks in particular--are a good source of protein and vitamins and minerals (such as vitamin A and iron), says Laura Cipullo, a New York-based registered dietitian and certified diabetes educator. Plus, a 2011 study from the University of Alberta found that eggs' antioxidant properties may help prevent cardiovascular disease and cancer. If you're generally healthy, and don't have high cholesterol, there's no need to only eat egg-whites--or to avoid eggs altogether. "My suggestion is always to have one whole egg and then add an egg white," Cipullo says. That way you're getting the nutrient-rich yolk but not overdoing the cholesterol. less 

2. Popcorn Yep, this popular snack is good for you. In fact, it contains more healthful antioxidant substances called "polyphenols" than fruits and vegetables, finds 2012 research presented at the American Chemical Society's annual meeting. Just don't pile on the butter or the salt. And be careful with microwave popcorn, as it can pack in trans fats and sodium. "If you buy your own kernels or get your own air popper, you can have a healthy snack," says Cipullo. Try topping popcorn with almonds, which promote fullness. less 

3. Chocolate Dark chocolate contains antioxidants, and it's been shown in studies to be associated with lower blood pressure and a lower risk of heart disease. Plus, regular chocolate-eaters were shown to be slightly skinnier than those who ate the sweet treat less often, according to 2012 research published in the Archives of Internal Medicine. That study doesn't mean that chocolate consumption can help you lose weight, but it does mean that you shouldn't feel guilty about small indulgences. If you have a healthy diet, eating about 20 grams of chocolate (about half of a regular-size bar) is okay, says Monica Bearden, a registered dietitian and author of Chocolate--A Healthy Passion. And as long as the chocolate is at least 60 percent cocoa, as little as 5 grams (the size of one Hershey's kiss) can be beneficial. "It's so important to eat those foods that you enjoy so you don't feel deprived," Bearden says. Just don't overdo it.

'Bad' Foods That Are Good For You Have you been depriving yourself of eggs, pasta...or chocolate? Well, maybe you shouldn't be. Research reveals that some foods we typically think of as "bad" really aren't. And nutritionists tell us that there's room

Popcorn Yep, this popular snack is good for you. In fact, it contains more healthful antioxidant substances called "polyphenols" than fruits and vegetables, finds 2012 research presented at the American Chemical Society's annual meeting. Just don't pile on the butter or the salt. And be careful with microwave popcorn, as it can pack in trans fats and sodium. "If you buy your own kernels or get your own air popper, you can have a healthy snack," says Cipullo. Try topping popcorn with almonds, which promote fullness.

'Bad' Foods That Are Good For You Have you been depriving yourself of eggs, pasta...or chocolate? Well, maybe you shouldn't be. Research reveals that some foods we typically think of as "bad" really aren't. And nutritionists tell us that there's room

Eggs This breakfast staple gets a bad rap because of the cholesterol content in yolks. But eggs--and yolks in particular--are a good source of protein and vitamins and minerals (such as vitamin A and iron), says Laura Cipullo, a New York-based registered dietitian and certified diabetes educator. Plus, a 2011 study from the University of Alberta found that eggs' antioxidant properties may help prevent cardiovascular disease and cancer. If you're generally healthy, and don't have high cholesterol, there's no need to only eat egg-whites--or to avoid eggs altogether. "My suggestion is always to have one whole egg and then add an egg white," Cipullo says. That way you're getting the nutrient-rich yolk but not overdoing the cholesterol.

Almost-Famous Cinnamon Buns

Almost-Famous Cinnamon Buns

These gooey pastries rival Grandma's (or a certain airport cinnamon-roll tycoon) any day. The comforting aroma of spicy cinnamon and nutmeg sprinkled between layers of homemade pastry dough could bring even the deepest sleepers scurrying to the breakfast table.

Ingredients

For the Dough:

• 1 cup whole milk
• 1 1/4-ounce packet active dry yeast
• 1/4 cup plus 1/4 teaspoon granulated sugar
• 4 tablespoons unsalted butter, melted, plus more for the bowl
• 1 large egg yolk
• 1 1/2 teaspoons vanilla extract
• 2 3/4 cups all-purpose flour, plus more if needed
• 3/4 teaspoon salt
• 1/2 teaspoon freshly grated nutmeg

For the Filling:

• All-purpose flour, for dusting
• 12 tablespoons unsalted butter, softened, plus more for the pan
• 1/2 cup granulated sugar
• 3 tablespoons ground cinnamon

For the Glaze:

• 2 cups confectioners' sugar
• 1/3 cup heavy cream
• 4 tablespoons unsalted butter, melted

Directions

Get the scoop about this top-secret recipe

Make the dough: Warm the milk in a medium saucepan over low heat until it reaches about 100. Remove from the heat and sprinkle in the yeast and 1/4 teaspoon sugar (don't stir). Set aside until foamy, 5 minutes. Whisk in the melted butter, egg yolk and vanilla.

Whisk the flour, the remaining 1/4 cup sugar, the salt and nutmeg in the bowl of a stand mixer. Make a well in the center and pour in the yeast mixture. Mix on low speed with the dough hook until thick and slightly sticky. Knead on medium speed until the dough gathers around the hook, 6 minutes. (Add up to 2 more tablespoons flour if necessary.)

Remove the dough and shape into a ball. Butter the mixer bowl and return the dough to the bowl, turning to coat with butter. Cover with plastic wrap and let rise until doubled, 1 hour 15 minutes.

See how to form these Cinnamon Buns

Roll out the dough, fill and cut into buns (see instructions below). Butter a 9-by-13-inch baking pan; place the buns cut-side down in the pan, leaving space between each. Cover with plastic wrap and let rise until doubled, 40 minutes. Preheat the oven to 325.

Bake the buns until golden brown, about 35 minutes. Cool in the pan 15 minutes. Meanwhile, make the glaze: Sift the confectioners' sugar into a bowl, then whisk in the cream and melted butter. Transfer the buns to a rack and spoon the glaze on top while still warm.

How to Form Cinnamon Buns

1. On a lightly floured surface, roll the dough into a 12-by-14-inch rectangle with the longer side facing you.

2. Spread with the softened butter, leaving a 1/2-inch border on the far long edge. Mix the sugar and cinnamon; sprinkle over the butter.

3. Brush the unbuttered far edge with water. Roll the dough away from you into a tight cylinder and press on the long edge to seal.

4. Cut the cylinder with a sharp knife to make 6 equal-size buns.

The Neelys' Grilled Steak and Eggs With Beer and Molasses Sauce

The Neelys' Grilled Steak and Eggs With Beer and Molasses Sauce

Steak and eggs is a breakfast classic, but the Neelys kick theirs up a notch by throwing it all on the grill. Spice up the steak with a beer-infused barbecue sauce.

Ingredients

For the sauce:

• 1 1/2 teaspoons unsalted butter
• 1/2 medium onion, finely diced
• 1 clove garlic, minced
• 1 cup ketchup
• 1/2 cup molasses
• 1/2 cup apple cider
• 2 tablespoons sugar
• 1/2 cup lager-style beer
• 1 1/2 teaspoons yellow mustard
• 2 teaspoons lemon juice
• 1 1/2 teaspoons Worcestershire sauce
• 1 1/2 teaspoons cayenne pepper
• 1 1/2 teaspoons paprika

For the steak and eggs:

• 2 1-pound strip steaks (1/2 inch thick)
• Salt and freshly ground pepper
• 1 tablespoon vegetable oil
• 4 grilled eggs (recipe below)

Directions

Make the sauce: In a medium saucepan over medium heat, melt the butter. Add the onion and garlic and saute until softened, about 3 minutes. Add the rest of the sauce ingredients; bring to a boil, then simmer until the sauce is reduced to 2 cups, about 30 minutes.

Meanwhile, preheat a grill to medium-high. Season the steaks with salt and pepper and rub with the oil. Grill for 3 to 5 minutes per side for medium-rare. Let rest for 10 minutes before slicing. Serve with the beer-molasses sauce and the grilled eggs.
Grilled Eggs:
Place a cast-iron skillet on the grill; add butter, oil or bacon drippings. Crack in eggs and season to taste (the Neelys use a blend of paprika, sugar and onion powder, plus salt and pepper). Cook until the edges are crisp but the yolks are still runny, 2-3 minutes.

Sunny’s Big Ole Tex-Mex Burrito Omelet

Sunny's Big Ole Tex-Mex Burrito Omelet

Colorful, hearty and satisfying, this spicy omelet is overflowing with sautéed veggies, Mexican chorizo and pepper-jack cheese. Sunny tops it off with a classic salsa verde featuring cilantro, tomatillos and jalapeno.

Ingredients

• For the Sauce
• 1 pound tomatillos, husked, rinsed and quartered
• 1 medium Vidalia onion, quartered
• 1 jalapeno pepper, halved
• 2 tablespoons extra-virgin olive oil
• Kosher salt and freshly ground black pepper
• 1 small bunch fresh cilantro
• For the Omelets
• 1 link Mexican chorizo casing removed
• 1/2 teaspoon ground cumin
• Pinch of cayenne pepper
• Pinch of paprika
• 1 cup mixed canned beans (pinto, cannellini and/or black beans), drained and rinsed
• Kosher salt and freshly
• ground black pepper
• 1 green bell pepper, chopped
• 8 large eggs, beaten
• 1 tablespoon milk
• 1 tablespoon unsalted butter
• 1/2 cup shredded pepper jack cheese
• Mexican crema or sour cream, thinned with half-and-half, for garnish
• 1 plum tomato, seeded and chopped, for garnish

Directions

Make the sauce: Preheat the oven to 400 degrees F. Toss the tomatillos, onion, jalapeno and olive oil on a baking sheet and season with salt and black pepper. Roast until browned, about 45 minutes. Puree in a blender with the cilantro, thinning with water as needed. Season with salt.

Meanwhile, prepare the omelet: Cook the chorizo in a large nonstick skillet over medium-high heat until crisp, breaking it up, 4 to 5 minutes. Transfer to a paper-towel-lined plate. Stir the cumin, cayenne and paprika into the drippings in the skillet. Add the beans and saute until soft, about 5 minutes. Season with salt and black pepper, then add the bell pepper and cook 1 to 2 more minutes. Transfer to a bowl.
Whisk the eggs and milk in another bowl. Wipe out the skillet, reduce the heat to medium and add 1/2 tablespoon butter. Pour half of the egg mixture into the skillet and cook until the center is no longer liquid, loosening the edges with a rubber spatula and tilting the skillet to let the uncooked egg run underneath. Shake the pan to loosen the omelet, then spoon half of the bean mixture, chorizo and cheese down the center. Fold in both sides to cover the filling, then flip the omelet so it is seam-side down and cook 1 more minute. Repeat with the remaining butter, egg mixture and fillings to make another omelet. Top with the tomatillo sauce and garnish with the crema and tomato.

Strawberry Shortcake French Toast

Strawberry Shortcake French Toast

We fry and bake English muffins to create a crispier version of classic French toast. Layer muffin halves with tart lemon sugar and strawberries, then top with more berries, yogurt and honey.

Directions

Mix 1 teaspoon grated lemon zest with 3 tablespoons sugar; toss about a third of the lemon-sugar with 3 cups halved strawberries. Make the egg mixture for Perfect French Toast; add 4 split English muffins and soak, 5 minutes, then fry and bake as directed. Sandwich some strawberries and more lemon-sugar between the muffin halves. Top with yogurt, more berries and a drizzle of honey

Spanish Omelet With Romesco Sauce

Spanish Omelet With Romesco Sauce

Ted uses the flavors of Spain — Iberico ham, Manchego cheese and spicy tomato-pepper romesco sauce — for his twist on the classic omelet.

Ingredients

For the Sauce:

• 1/4 cup hazelnuts (with skin)
• 1/3 cup extra-virgin olive oil, plus more for drizzling
• 1/4 cup roasted almonds
• 1 slice crusty bread, cut into 1/2-inch cubes
• 2 cloves garlic, sliced
• 1/2 teaspoon red pepper flakes, plus more to taste
• 1 whole peeled canned tomato
• 1/4 cup jarred roasted red peppers (preferably piquillos)
• 1/2 to 1 tablespoon red wine vinegar
• Kosher salt

For the Omelet:

• 5 large eggs
• Kosher salt
• 1 scallion, minced
• 1/2 cup coarsely grated manchego cheese
• 3 thin slices iberico or serrano ham

Directions

Prepare the sauce: Preheat the oven to 350 degrees F. Place the hazelnuts on a baking sheet and toast until golden, 10 to 15 minutes. Wrap in a clean towel while still warm and rub to remove the skins.

Heat 1/3 cup olive oil in a 9-inch nonstick skillet over medium heat. Add the hazelnuts, almonds, bread, garlic and red pepper flakes and cook until golden, about 3 minutes. Transfer to a food processor; add the tomato, piquillo peppers, vinegar and1/4 teaspoon salt and pulse, thinning with water as needed. Add salt and red pepper flakes to taste.
Make the omelet: Whisk the eggs, a pinch of salt and the scallion in a bowl. Return the skillet to medium heat and drizzle with more oil, if needed. Add the eggs and cook about 3 minutes, loosening the edges with a rubber spatula to allow the uncooked egg to run underneath. Sprinkle with the cheese, then layer the ham and 1/4 cup sauce on one side. Cook until the cheese melts and the eggs set, 2 to 3 more minutes. Fold in half to cover the filling. Serve with more sauce, if desired.

Breakfast Burritos

Breakfast Burritos

Kick up your standard breakfast burrito with Mexican-inspired ingredients. Pack tortillas with egg, chorizo and jalapeno for an easy-to-eat meal on the go.

Directions

Cook 1/2 cup diced chorizo, 1/2 diced onion and 1 tablespoon diced jalapeno in a nonstick skillet over medium heat. Add 4 beaten eggs and 1/2 cup cotija cheese; scramble. Divide among flour tortillas, top with salsa and roll up.

English-Muffin Breakfast Pizza

Ingredients

• 1 whole-wheat English muffin, split
• 1 small tomato, seeded and diced
• 1 teaspoon extra-virgin olive oil
• 1 thin slice (1/2 ounce) Canadian bacon, diced
• 1/4 cup shredded part-skim mozzarella cheese
• Chopped fresh basil, for garnish

Directions

Preheat the oven to 450 degrees. Line a small baking sheet with foil.

Place the English muffin halves cut-side up on the baking sheet. Top each with tomato and drizzle with the olive oil. Sprinkle the Canadian bacon over the tomatoes, then top with the mozzarella. Bake for 10 to 12 minutes, or until the cheese is melted and beginning to brown. Sprinkle with basil.
Photograph by Kate Mathis
Per serving: Calories 300; Fat 13 g (Saturated 5 g); Cholesterol 20 mg; Sodium 670 mg; Carbohydrate 32 g; Fiber 6 g; Protein 17 g

Rachael’s Scrambled Eggs With Smoked Salmon

Ingredients

• 1/4 pound sliced smoked salmon
• 12 eggs
• 1/2 cup heavy cream
• Salt and freshly ground black pepper
• 2 tablespoons butter
• 12 to 15 blades of fresh chives, finely chopped

Directions

Reserve 2 slices of salmon for garnish. Chop the remaining salmon into very small pieces.

Whisk your eggs and cream together. Add 1/2 of your chopped chives and season eggs with salt and pepper. Preheat a large nonstick skillet over medium heat. Melt butter in the pan and add eggs. Scramble eggs with a wooden spoon. Do not cook eggs until dry. When eggs have come together but remain wet, stir in chopped salmon. Remove pan from the stove and place on a trivet. Garnish the eggs with remaining salmon and chives and serve right out of the warm pan.
Note: If you are serving these eggs with the other recipes provided as a brunch, a platter of store bought fruit filled dainties will complete your elegant brunch. Allow 1 dainty per person but halve dainties so that guests may mix and match varieties.

Corned Beef Hash

Ingredients

• 2 tablespoons vegetable oil
• 8 ounces cooked corned beef, diced
• 1 white onion, finely chopped
• 1 bell pepper, finely chopped
• 2 medium baking potatoes, peeled and shredded (about 2 cups)
• 4 tablespoons unsalted butter
• 4 large eggs
• Kosher salt and freshly ground pepper
• 4 slices cheddar cheese (about 2 ounces)

Directions

Heat the oil in a medium skillet over high heat. Add the corned beef and cook, stirring with a wooden spoon, until it releases some fat and browns slightly, about 3 minutes. Stir in the onion, bell pepper and potatoes and cook, undisturbed, until brown and crisp on the bottom, about 6 minutes. Continue cooking, turning the hash as it browns evenly, about 15 more minutes.

Meanwhile, heat the butter in a nonstick skillet over medium-high heat. Fry the eggs sunny-side up or over easy; season with salt and pepper.
Place the cheese slices on top of the hash, reduce the heat and let sit until the cheese melts, about 1 minute. To serve, top each portion of hash with a fried egg.

The Neelys' French Toast Panini With Grilled Bananas

Assemble a French toast breakfast panino by layering grilled bananas between grilled bread. The fruit filling adds smoky sweetness to the finished dish.

Ingredients

• 6 large eggs
• 1 cup whole milk
• 1/2 cup heavy cream
• 1/4 cup fresh orange juice (from about 1 medium orange)
• 2 tablespoons vanilla extract
• 2 tablespoons cognac (optional)
• 2 tablespoons granulated sugar
• 1/2 teaspoon ground cinnamon
• Pinch of freshly grated nutmeg
• Salt
• 8 slices Texas toast or other thick white bread
• 3 large ripe bananas
• 2 tablespoons unsalted butter, melted
• 3 tablespoons vegetable oil
• Confectioners' sugar, for garnish
• Pure maple syrup, for garnish

Directions

Whisk together the eggs, milk, cream, orange juice, vanilla, cognac, granulated sugar, cinnamon, nutmeg and a pinch of salt in a bowl.

Place the bread in 2 shallow baking dishes in a single layer. Pour the egg mixture over the bread; let soak for 10 minutes.
While the bread is soaking, preheat a grill to medium. Place a flat cast-iron skillet on the grill. Brush the bananas with the melted butter; cook in the skillet until they are browned on all sides and beginning to release their juices, about 3 minutes. Use a spatula to transfer the bananas to a plate, then wipe the skillet clean with a paper towel. When the bananas are cool enough to handle, cut into 1/2-inch-thick slices.
Remove a piece of bread from the egg mixture, allowing the excess to drip off. Place on a cutting board, top with four or five banana slices, then cover with another piece of bread. Brush the skillet on the grill lightly with vegetable oil. Add the sandwich to the pan; place a grill press or heavy pan over the sandwich to weigh it down. Cook until the bread is nicely toasted and golden, 3 to 4 minutes. Flip, press and cook on the other side until golden. Keep warm; repeat with the remaining bread and bananas, adding more oil as needed. Transfer the panini to plates and slice in half diagonally; top with confectioners' sugar and plenty of maple syrup.

Directions

Fry 1 cup each chopped onion and grated potato in a cast-iron skillet with butter until crisp. Add 1/2 cup grated cheddar and crack in 2 eggs. Bake at 425 degrees F until set; top with salsa.

Pumpkin Waffles With Trail-Mix Topping

Pumpkin Waffles With Trail-Mix Topping

Claire recommends using a small sugar pie pumpkin for these waffles, not a big decorative pumpkin. If you can't find one, just substitute 1 1/2 cups canned pumpkin.

Ingredients

For the Waffles:

• 1 small sugar pie pumpkin (2 to 3 pounds)
• 2 1/4 cups all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon salt
• 2 teaspoons pumpkin-pie spice
• 1/2 cup packed light brown sugar
• 2 large eggs, separated
• 1/4 cup plain Greek yogurt
• 1 cup whole milk
• 4 tablespoons unsalted butter, melted

For the Topping:

• 1/4 cup slivered almonds
• 1/4 cup raw sunflower seeds
• 1 1/2 tablespoons pure maple syrup
• Coarse salt
• 1/4 cup dried cherries or cranberries
• Whipped cream, for serving (optional)

Directions

Prep the pumpkin: Preheat the oven to 350 degrees F. Remove the stem and cut the pumpkin into quarters with a serrated knife. Scrape the seeds and pulp into a strainer; set aside.

Roast the pumpkin: Put the wedges on a baking sheet and cover tightly with foil; bake until the flesh is tender, about 1 hour, 30 minutes. Remove the foil and let cool.
Puree and strain: Scoop the pumpkin flesh into a food processor and puree until smooth. Transfer to a sieve set over a bowl to drain the excess liquid, about 1 hour.
Toast the seeds: Meanwhile, reduce the oven temperature to 300 degrees F. Rinse the seeds under cold water and discard the stringy pulp; blot dry. Spread the seeds in a single layer on a rimmed baking sheet and bake about 30 minutes, stirring occasionally (this helps dry them out).
Make the topping: Transfer 1/2 cup pumpkin seeds to a bowl and add the almonds, sunflower seeds and syrup. Spread on 2 baking sheets lined with silicone mats or parchment paper and season with salt; bake until just golden, stirring several times, about 20 minutes. Cool completely on the pan, then toss with the dried cherries.
Make the batter: Whisk the flour, baking powder, baking soda, salt and pumpkin-pie spice in a bowl. Whisk the sugar and egg yolks in a separate bowl, then whisk in 1 1/2 cups strained pumpkin puree, the yogurt and milk. Whisk in the melted butter. Pour the pumpkin mixture into the flour mixture and stir with a rubber spatula until just combined (it will be lumpy). Beat the egg whites with a mixer until stiff, then gently fold into the batter.
Cook the waffles: Preheat a waffle iron and grease it if it's not nonstick. Spoon in the batter and cook until golden brown. Keep warm in a 250 degree F oven (directly on the rack) until serving. Serve with whipped cream, if desired, and sprinkle with the topping.