PorridgeAmaranth seeds may be tiny but they are nutrition powerhouses.  These tiny little seeds are a great source of protein ( 9g per 1 cooked cup) as well as contain iron, magnesium, zinc and fiber.  Unlike other grains, they also provide the essential amino acid, lysine.  Most people get enough lysine from meats, cheese, fish and eggs but if you are vegan or an athlete you should make sure you get sufficient amounts of this protein builder.

It’s also gluten free, for those sensitive or intolerant to gluten.

Instead of the same cereal or oatmeal for breakfast, try this great nourishing breakfast.

Makes 2 Servings

Ingredients:

1/2 cup Amaranth

1 1/2 cup water

1/4 cup skim milk, unsweetened soy milk or unsweetened almond milk

1 Tbsp of honey or agave syrup

1/4 cup dried cranberries or raisins

1/4 cup chopped walnuts

Directions:

1. Add water and amaranth into a small saucepan and bring to a boil. Reduce heat to simmer and cook for about 20-30 minutes, stirring occasionally.

2.  Add milk, honey, dried fruit and nuts.  Serve.

 

 


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These pancakes are not only easy to make, but they are also high in protein.  I like to make them on Sunday mornings with a big pot of hot tea or coffee. If you don’t have fresh blueberries, you can also use them frozen; they will defrost when cooked in the skillet.

Ingredients:

Makes 6 pancakes

1 3/4 cup or 15 ounces of skim or part-skim ricotta cheese

1 Tbsp sugar

1 whole egg

1 egg white

grated orange zest from 1 orange

2/3 cup whole wheat pastry flour

3/4 cup blueberries, fresh or frozen

1 Tbsp Canola oil

 

Directions:

1.  In a medium bowl, add the ricotta cheese, sugar, eggs, orange zest and mix.

2.  Whisk the flour into the ricotta cheese mixture until all the flour is incorporated. Now gently mix in the blueberries.

3.  Heat 1 Tbsp of Canola oil in a large skillet over medium heat.  Once heated, add about 1/4 cup of batter per pancake into the skillet and flatten into a 1/4 inch circle. Depending on the size of the skillet you may be able to fit 2-3 pancakes into the pan.

4.  Cook until small air bubbles appear, then flip onto the other side. Cook for about 3-4 minutes per side. Serve hot with maple syrup.

 

Per serving: Calories: 187, Fat:9 g, Cholesterol: 57g, Sodium: 108mg, Carbohydrates: 16g, Fiber: 1g Sugars:4g, Protein:11g

 

 


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Small frittata with vegetablesYou know eating breakfast is important but putting that into practice can be a challenge.  These frittatas are your new best friend.  By making them in a muffin pan, they are portion-controlled and easy to eat on the go.  Plan ahead and make them on Sunday night and you have breakfast for the week.

I used zucchini in this recipe but you can add kale, spinach, bell peppers or any other vegetables you like.  They are also awesome with Canadian bacon.

 

Ingredients:

1 Tbsp olive oil

3 eggs

3 egg whites

1/4 tsp salt

a pinch of cayenne pepper

1 garlic cloves, finely chopped

1 cup shredded low-fat cheese

3/4 cup zucchini, chopped in small cubes

1/2 onion, chopped

Makes 12 mini frittatas

 

Directions:

1. Preheat oven to 350° F and lightly spray muffin pan with oil.

2.  Heat oil in a small frying pan over medium heat.  Add onion and zucchini (or other veggies you like)  and cook until soft and lightly browned.   Salt to taste.

3.  In a large bowl beat eggs, salt, cayenne pepper, garlic until blended. Add the cheese and veggies mixture and mix well.

3.  Spoon mixture into muffin cups, about 1/4 cup each.  Bake for 20-22  minutes.  Remove from pan and serve, or pack into separate sandwich bags and place in refrigerator.


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Mango-Banana Drink in a GlassSmoothies are one of my favorite week-day breakfast foods.  I also drink them for a pre- or post- workout snack.  They are so easy to make, and can be poured into a to-go mug, that there is no reason to skip breakfast.  You can make it your own by adding different kinds of fresh or frozen fruits, and adding either milk, soymilk, yogurt or combination thereof.  I love Trader Joe’s frozen Mango slices, it saves me time and frustration from having to cut up a mango.

You need a blender for this recipe.

Ingredients:

1 banana

1 cup frozen mango slices

2 cups unsweetened soy milk

1-2 tsp of agave nectar

2 Tbsp of flax seeds

Directions:

1. Place all ingredients in a blender and mix until smooth. It’s that easy.

Tip: Use ripe and even very ripe bananas in smoothies, they taste the best and add sweetness to the smoothie.


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Oatmeal, whole wheat & cranberry scones on a plate

I love that you don’t have to feel guilty about eating these scones. These scones are not only good for you but they are a snap to make.  They are high in fiber, protein and low in fat.  The scones are a perfect breakfast-to-go for you and your kids.  Add your favorite cup of coffee, or a glass of milk for your kids, and go. If you want to make these vegan, you can substitute 1/2 cup yogurt with 1/2 cup soy buttermilk (soymilk with 2 Tbsp lemon juice and let sit for 10 minutes).

Ingredients:

1 1/4 cup whole wheat pastry flour

1 cup oats

2 Tbsp ground flax or chia seeds

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2  cup non-fat plain yogurt

1/2 cup unsweetened applesauce

1/4 cup agave

2 Tbsp canola oil

2 Tbsp lemon juice

1 tsp lemon zest

1 cup dried cranberries (or any other dried/frozen or fresh fruit)

1/4 cup chopped walnuts

Directions:

1.  Preheat oven to 400 F and coat baking sheet with cooking spray.

2. Mix flour, oats, flaxseed, baking powder, baking soda and salt in a large bowl.

3.  In a smaller bowl combine yogurt, applesauce, agave nectar, oil, lemon juice and zest.

4.  Pour yogurt mixture into dry mixture.  Add cranberries and walnuts and stir until combined.

5.  Drop 1/4 cup of batter onto baking sheet.  Batter should make about 10 scones.

6. Bake for 15 minutes and serve with a hot cup of tea.

 



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Two chocolate energy bars on plate

Carrying energy bars with you can help you eat healthier and save on money and time.  But bars can get expensive if you eat them all the time that’s why I came up with my own.  These bars are nutritious,  easy to make, and less expensive than store bought bars. They are rich in fiber, protein, healthy fats, vitamins and minerals. Add a fruit or a glass of skim milk and you have a healthy snack or small meal.

You need a food processor for this recipe.

Ingredients:

1 cup quick-cooking oats

1/2 cup raw almonds

1/2 cup raw sunflower seeds

1/4 cup whole wheat flour

1/2 cup raisins

1/2 cup pitted dried dates

1/2 cup dried figs

1/2 cup nonfat dry milk

1/2 cup cocoa

1/4 cup maple syrup or agave nectar

2 large eggs

1/2 cup semi-sweet chocolate chips

 

Directions:

1. Preheat oven to 350°F and spray a baking sheet with cooking spray.

2.  Place all ingredients, except the maple syrup, eggs and chocolate chips, into food processor and pulse until finely chopped.

3.  Add the maple syrup, eggs and chocolate chips and pulse until all ingredients are hydrated and form a paste.

4.  Place mixture onto baking sheet and spread evenly.  Spread until it’s  about 1/4 inch thick.  Bake for 15-20 minutes.  Cut into rectangles and let cool.  Wrap each bar in saran wrap or place in snack size ziploc bags.

 

 

 


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