Fresh Asparagus Frittata

There’s no better veg to accompany the early eggs of spring than tender, young asparagus, which is just starting to become available now in the northeast. The dish you want: a simple frittata. If you’re restricting cholesterol, you can stick with the egg substitute as written in the recipe, but if you keep chickens, you can make this just as easily by swapping in six eggs.

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Green Not-Eggs

Tofu Scramble with Greens

Baby spinach and peas are among the earliest treats that become available from the garden or at the farmer’s market. This delicious vegan breakfast dish lets you take full advantage of these, or really any tender spring vegetable, to enjoy those first garden gems of the year.

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Freezeable Chili

Slow Cooker Lentil Chili

If you want a timesaving meal, chili is generally brilliant, and this vegetarian version is no exception. You can either make it a freezer meal by combining all of the ingredients except the liquids in a bag and freezing flat to be thrown in the slow cooker at a later date, or you can cook a big batch and freeze it in single-meal portions for easy lunches.

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The Right Salmon

Honey-Thyme Salmon Foil Packet

Salmon is packed with omega-3s and micronutrients that are great for your heart and brain, but many people avoid it because of concern over mercury. The fear is legitimate: Atlantic salmon is on the high-mercury fish list. Wild-caught Alaskan salmon, however, is safe as houses. Choose the right salmon and you’re on the right road for fear-free, fantastically fishy nutrition.

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Cut the Sugar, Not the Flavor

Carrot Cake Oatmeal

Overnight oatmeal is a piece of cake, and oatmeal is a great food to include in a heart-healthy diet. The only thing to watch out for is added sugar: many of us like our oatmeal covered in sugar. This recipe uses carrots and raisins and spice to minimize the need for sugar while keeping the flavor and texture high. It does include maple syrup, but you can leave the maple syrup out without hurting the flavor if you want to balance the nutrition a bit better.

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