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


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


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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I was going through my old recipes when I discovered this delicious treat.  Socca is popular in the south of France, where it’s eaten hot off the griddle with a cool glass of wine.  Besides the fact this recipe only requires 3 ingredients (not counting the salt and pepper), it’s so easy to make.  The thinner you make them, the crispier and better they taste.

Makes 8 servings


2 cups garbanzo bean flour

3 Tbsp olive oil

2 1/4 cup water

1/2 tsp salt

pepper to taste



1. In a blender mix flour, olive oil, water and salt until smooth.

2.  Heat a 10-12 inch cast iron skillet to medium-high heat.  When pan is hot enough for a drop of water to dance on surface, brush generously with olive oil.  Pour enough batter into skillet until surface is covered.  It should be as thin as a crepe, about 1/8 inch thick.

3.  Sprinkle with salt and pepper and cook until the top is dry and bottom is lightly browned.  You can use a spatula to lift part of the Socca to look underneath.

4. Flip over to other side and cook for about a minute.  Slide onto plate and eat while hot. You can also cut it into random-shaped pieces, which is how it’s done in France. Serve with a leafy green salad and some wine.


Per serving: 162 calories, Fat: 8g, Cholesterol: 0g, Sodium: 19mg, Carbohydrates: 18g, Fiber: 5g,  Sugar: 3g, Protein: 6g

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Bowl of Butternut Squash Soup

Butternut Squash Soup-great way to fill up and not out

This soup is creamy, delicious and nutritious.  It’s perfect for lunch, dinner or a great beginning to a Thanksgiving meal.

Butternut squash is low in calories and high in vitamin A, C and fiber.  The jalapeno adds a nice kick but you can leave it out if you prefer a mild taste.

The recipe is for a 2lb butternut squash, if you ed up with a lighter or heavier one, simply reduce or increase the ingredients.  The soup is very forgiving, it will taste good regardless if proportions are not accurate.   Serve it with a slice of crusty bread.






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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.



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



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.


1 banana

1 cup frozen mango slices

2 cups unsweetened soy milk

1-2 tsp of agave nectar

2 Tbsp of flax seeds


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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