Healthy Breakfast Recipes

Brunch Parfait

Ingredients

  • 1/3 cup apricot preserves
  • 3 cups sliced strawberries
  • 2 cups low-fat vanilla yogurt
  • 1/2 cup low-fat granola without raisins (such as Kellogg’s)
  • 2 tablespoons slivered almonds, toasted

Preparation

  1. Place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat.
  2. Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons granola and 1 1/2 teaspoons almonds. Serve immediately.

Nutritional Information
Amount per serving

  • Calories: 279
  • Calories from fat: 14%
  • Fat: 4.2g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 0.6g
  • Protein: 8.7g
  • Carbohydrate: 53.5g
  • Fiber: 3.9g
  • Cholesterol: 6mg
  • Iron: 1mg
  • Sodium: 94mg
  • Calcium: 240mg


Quick Garden Omelet


Ingredients
 

  • Cooking spray
  • 1/2 (20-ounce) package refrigerated red potato wedges (such as Simply Potatoes), coarsely chopped
  • 6 ounces presliced cremini mushrooms
  • 1/2 teaspoon salt, divided
  • 4 teaspoons butter, divided
  • 8 large eggs
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup bagged baby spinach leaves, coarsely chopped
  • 1/2 cup (2 ounces) crumbled goat cheese

Preparation

  1. Heat a 12-inch nonstick skillet over medium-high heat. Coat pan with cooking spray. Add potatoes to pan; sauté 10 minutes, stirring occasionally. Stir in mushrooms and 1/4 teaspoon salt; sauté 8 minutes or until potatoes are tender, stirring occasionally. Remove from pan; set aside.
  2. Wipe pan clean with paper towels. Melt 2 teaspoons butter in skillet over medium-high heat. Combine eggs, remaining 1/4 teaspoon salt, and pepper in a bowl, stirring with a whisk until eggs are frothy. Pour half of egg mixture into pan, and stir briskly with a heatproof spatula for about 10 seconds or until egg starts to thicken. Carefully loosen set edges of omelet with spatula, tipping the pan to pour uncooked egg to the sides. Continue this procedure for about 10 to 15 seconds or until almost no runny egg remains.
  3. Remove pan from heat; arrange half of potato mixture, 1/2 cup spinach, and 1/4 cup cheese over omelet in pan. Run spatula around edges and under omelet to loosen it from pan. Fold omelet in half. Slide omelet from pan onto a platter. Cut in half crosswise. Repeat procedure with remaining butter, egg mixture, potato mixture, spinach, and cheese.

Nutritional Information
Amount per serving

  • Calories: 277
  • Fat: 14.9g
  • Saturated fat: 6.8g
  • Monounsaturated fat: 5.5g
  • Polyunsaturated fat: 1.7g
  • Protein: 18.3g
  • Carbohydrate: 13.7g
  • Fiber: 2.2g
  • Cholesterol: 377mg
  • Iron: 2.8mg
  • Sodium: 596mg
  • Calcium: 89mg

Baked Egg in a Hole

Ingredients

  • 1 slice bacon
  • 4 (1-ounce) slices multigrain bread, lightly toasted
  • 4 large eggs
  • 4 teaspoons grated fresh pecorino Romano cheese (about 1/4 ounce)
  • 1 teaspoon chopped fresh sage
  • 1/4 teaspoon freshly ground black pepper

Preparation

  1. Position an oven rack in the middle setting. Place a jelly-roll pan on rack. Preheat oven to 400°.
  2. Place bacon on heated pan, and cook until crisp (about 4 minutes); crumble. Cut a hole into the center of each toast using a 3-inch biscuit cutter or round cookie cutter. Reserve cutouts.
  3. Arrange bread slices on hot pan; crack one egg into each hole. Sprinkle eggs evenly with crumbled bacon, cheese, and sage. Bake at 400° for 5 minutes or until egg whites are set. Sprinkle with pepper, and serve with toast cutout.

Nutritional Information
Amount per serving

  • Calories: 167
  • Fat: 7.7g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1.3g
  • Protein: 11.3g
  • Carbohydrate: 12.8g
  • Fiber: 2.1g
  • Cholesterol: 216mg
  • Iron: 1.7mg
  • Sodium: 273mg
  • Calcium: 73mg

Source: Cooking Light

Yummy Pork Loin Recipe created by Sara Vavra

Pork Loin with sweet potatoes

All nutritional power houses that we should include in our diet. This amazing recipe that our massage therapist, Sara Vavra, just whipped up last night has it all.   So delicious, so simple, so healthy!

Ingredients
1. Cast Iron Pan or Pot that can go into the oven
2. Olive Oil
3. 1 Sliced sweet onion
4. 1 large red pepper
5. 1 scrubbed and peeled sweet potato
6. 1 medium pork loin
7. 1 Can of Chunk Pineapple (unsweetened)
8. 1 can lite coconut milk
**optional sirracha, cilantro, salt and pepper, lime juice**

In a cast iron pan saute in 2 teaspoons olive oil 1 sliced sweet onion. Slice 1 Red pepper into bite sized pieces and toss in with the onions, add some garlic and saute for a few minutes. Peel and chop 1 or more sweet potatoes into bite sized chunks and add to pot. Cut up half lean pork loin into bite sized chunks and add to pan. Add one can of pineapple with juice along with 1/2 can of lite coconut milk. Cover pan and cook in oven for 45 minutes. Season with lime juice, cilantro, salt and pepper, and cayenne pepper to taste.

Sweet-slightly salty-peppery savory goodness.

You can substitute chicken for the pork, or add black beans for a meatless version.

Black beans can be served as a side and my family also likes this over rice.

Delicious, tropical, low fat, very healthy.

Sesame crusted sole with baby bok choy and wild rice

Getting more fish in our diet is a great way to stay healthy. Here’s a wonderful recipe from Dr. OZ that avoids gluten and includes some healthy greens. Try this as your meat alternative.

http://www.doctoroz.com/videos/gluten-free-sesame-crusted-sole-baby-bok-choy-and-wild-rice

Fast & Healthy: Sunburst Trout, Red Quinoa & Rainbow Chard

For a fast, easy and extremely healthy dinner, try this menu!

Sunburst Trout: add salt & pepper and drizzle with olive oil. Place on sheet pan and broil on high heat for 7 minutes until fish flakes easily with a fork. Finish with squeeze of lemon

Red Quinoa (artisanal grain, can find at Earth Fare): saute sliced baby carrots, sliced celery and sliced garlic in olive oil for 4 minutes (until fragrant) in saute pan. While sauteeing, bring 1 cup rinsed red quinoa and 1 1/2 cups of water to a boil in a separate sauce pan. Once boiling, add carrots, celery and garlic to quinoa, reduce heat to low, cover and simmer for 20 minutes (or until all water is absorbed).

Sauteed Rainbow Chard: Wash and drain 1 lb rainbow chard. Remove large stems and cut into 1 inch pieces. Saute 3 garlic cloves (minced) and 1/2-1 teaspoon (or to taste) red pepper flakes in a tablespoon olive oil in a large saute pan for 1 minute (or until fragrant). Add chard, cover and steam for 10 minutes (checking frequently to make sure not too dry…if so, add 1 teaspoon of water at a time to keep moist). During 10 minutes, frequently stir/flip chard. Finish with splash of apple cider vinegar and salt (to taste).

 

Mom Montgomery’s Praline Macaroons

These cookies come straight from Joe’s mom (a wonderful baker!) and are easy and low calorie.  Enjoy!

Praline Macaroons

1 cup coarsely chopped pecans

3 egg whites at room temperature

1/4 tsp. cream of tartar*

pinch of salt

1 cup firmly packed light brown sugar

36 pecan halves

 

1.  Place chopped pecans in a single layer in a shallow pan and bake at 350 degrees for 7 minutes or until lightly toasted.

2.  Beat egg whites, cream of tartar and salt until frothy, increase speed and gradually add brown sugar, beating until stiff peaks form.  Gently fold in toasted chopped pecans.

3.  Drop batter by heaping teaspoonfuls 1 inch apart on lightly greased aluminum foil- lined baking pans (wonder if non-stick foil would eliminate the need to grease the foil?).  Press one pecan half into each cookie lightly.

4.  Bake at 325 degrees for 33 minutes  or until the cookies are lightly golden and the pecan halves toasted.  Cool and store in an airtight container.
*No need to buy a can of cream of tartar.  A small pouch can be purchased for half the price at Home Economist or Fresh Market.

 

South African Curried Spinach with Peanuts (from www.weightwatchers.com)

Our trainer, Tracy, loves this weight watcher’s recipe for South African Curried Spinach with Peanuts. We hoep yo

See the recipe online here:
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=222401

South African Curried Spinach with Peanuts
PointsPlus™ Value: 2
Servings: 6
Preparation Time: 10 min
Cooking Time: 25 min
Level of Difficulty: Easy

Crunchy peanuts and light coconut milk make this exotically-spiced spinach dish a standout.

Ingredients
32 oz chopped frozen spinach, baby variety
1 tsp olive oil
1 cup(s) onion(s), diced
1 tsp kosher salt, divided, or more to taste
2 tsp curry powder
1/4 tsp ground ginger
1/2 cup(s) light coconut milk
1 tsp fresh lime juice
3 Tbsp peanuts, salted, chopped
2 Tbsp cilantro, fresh, minced

Instructions
1. Cook spinach according to package instructions; drain well in colander and press out any remaining liquid.
2. Heat oil in a large skillet over medium-low heat. Add onion, 1/2 teaspoon salt, curry and ginger; cook, stirring frequently, until onion is softened, about 10 minutes.
3. Add drained spinach, coconut milk, remaining 1/2 teaspoon salt and lime juice; stir to combine and heat through. Top with peanuts and cilantro just before serving. Yields about 3/4 cup spinach, 1 1/2 teaspoons peanuts and 1 teaspoon cilantro per serving.

South African Curried Spinach with Peanuts (from Weight Watcher’s)

Our trainer, Tracy, loves this weight watcher’s recipe. We hope you will too!

See the recipe online here:
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=222401

South African Curried Spinach with Peanuts
PointsPlus™ Value: 2
Servings: 6
Preparation Time: 10 min
Cooking Time: 25 min
Level of Difficulty: Easy

Crunchy peanuts and light coconut milk make this exotically-spiced spinach dish a standout.

Ingredients
32 oz chopped frozen spinach, baby variety
1 tsp olive oil
1 cup(s) onion(s), diced
1 tsp kosher salt, divided, or more to taste
2 tsp curry powder
1/4 tsp ground ginger
1/2 cup(s) light coconut milk
1 tsp fresh lime juice
3 Tbsp peanuts, salted, chopped
2 Tbsp cilantro, fresh, minced

Instructions
1. Cook spinach according to package instructions; drain well in colander and press out any remaining liquid.
2. Heat oil in a large skillet over medium-low heat. Add onion, 1/2 teaspoon salt, curry and ginger; cook, stirring frequently, until onion is softened, about 10 minutes.
3. Add drained spinach, coconut milk, remaining 1/2 teaspoon salt and lime juice; stir to combine and heat through. Top with peanuts and cilantro just before serving. Yields about 3/4 cup spinach, 1 1/2 teaspoons peanuts and 1 teaspoon cilantro per serving.

Recipe Contest!!

Question Mark Green  November, 2010

We want your favorite Holiday “Goodie” Recipe!!  If it’s healthy AND delicious, you might win a free personal training session!    Recipes will be considered and one fabulous, health conscious chef will win a free personal training session to kick off his or her New Year!  Winners will be announced at our Group Workout on December 11, 2010.  Submit all entries (only one per person, please) to victoria.gailey@hotmail.com by November 19th, 2010.

Pumpkin Bread

This is a lower calorie quick bread that does not skimp on flavor. Buttermilk guarantees it will be moist. Great for an afternoon snack.

INGREDIENTS

1 1/2 cups all-purpose flour

1 1/4 teaspoons baking soda

1 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1 cup pumpkin puree

1 cup brown sugar

1/2 cup buttermilk

1 egg

2 tablespoons butter, softened

Directions

1. Preheat oven to 350 degrees.

2. Sift the flour, baking soda, salt, cinnamon and nutmeg into a large bowl. Mix in the pumpkin, brown sugar, buttermilk, egg and butter until well blended. (optional add-ins: chopped pecans, chocolate chips, raisins, 1 tsp vanilla)

3. Pour into a 9×5 inch loaf pan.

4. Bake for 1 hour, or until a toothpick inserted into the center comes out clean.

 

Almond Lemon Chicken

January 2011

Almonds are considered a “superfood” for their heart health benefits–from good fats and fiber to powerful antioxidants and essential vitamins and minerals. Protein-packed almonds provide monounsaturated fat to help slash LDLs (“bad” cholesterol) and boost HDLs (“good” cholesterol). Serve this flavorful dish with steamed broccoli and brown rice for a delicious, balanced meal.

INGREDIENTS

5 tablespoons lemon juice

3 tablespoons Dijon-style prepared mustard

2 cloves garlic, chopped

1/4 teaspoon ground white pepper

3 tablespoons olive oil

6 skinless, boneless chicken breasts

3/4 cup sliced almonds

2 cups chicken broth

1 teaspoon cornstarch, dissolved in 1 tablespoon water

2 tablespoons orange marmalade

1 tablespoon butter, cut into pieces

2 tablespoons chopped fresh parsley

6 slices lemon, for garnish

DIRECTIONS

1. Combine the lemon juice, mustard, garlic and white pepper. Beat in 2 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.

2. In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1/2 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.

3. Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.

Sneaking in Fiber

March 2010
This month’s recipe is actually 10 great tips for getting more fiber (“good carbs”) into your diet. Fiber protects us from heart disease, cancer, and digestive problems. It lowers our cholesterol and helps with weight control. This is one nutrient you don’t want to miss!

Article by: Reader’s Digest

“Good carbs” refer to complex carbohydrates. These are foods like whole grains, nuts, beans, and seeds that are composed largely of complex sugar molecules that require lots of time and energy to digest into the simple sugars your body needs for fuel. Virtually every weight-loss program–Atkins, South Beach, Weight Watchers–welcomes complex carbs as part of a healthy, lean, long-term diet.

One of the biggest benefits of foods rich in complex carbs is that they also contain large amounts of fiber (the indigestible parts of plant foods – the husk on the grain of wheat, the thin strands in celery, the crunch in the apple, the casings on edible seeds). Fiber protects you from heart disease, cancer, and digestive problems. It lowers cholesterol, helps with weight control, and regulates blood sugar. Yet, average Americans get just 12-15 grams per day–far below the recommended 25-30 grams.

Here’s how to sneak “good carbs” and extra fiber into your diet:

1. Eat cereal every day. Aim for a whole grain, unsweetened cereal with at least 4 grams of fiber per serving…Kellogg’s All-Bran Original, Kashi GOLEAN or Kellogg’s Raisin Bran.

2. Eat two apples every day. Apples are a good source of pectin, a soluble fiber that digests slowly. 5 grams of pectin leave you feeling full for up to 4 hours.

3. Make a yogurt mix once/week. Mix 1 small container of yogurt, 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds and 5 diced strawberries for a whopping 12.2 grams of fiber–nearly half your daily allowance!

4. Dip baby carrots and broccoli florets in low-fat ranch dressing as your afternoon snack 3 days/week. You’ll get about 5 grams of fiber in each cup of veggies.

5. Keep a container of gorp in your car and office. Mix together peanuts, raisins, high-fiber cereal like All-Bran, and chocolate covered soy nuts. Have a handful for a sweet snack.

6. Switch to whole grain crackers. 1 regular whole wheat cracker has 1/2 gram of fiber. 10 crackers give you 5 grams of fiber. Spread peanut butter on whole grain crackers (look for brands that have 0 trans fat).

7. Mix your regular cereal with the high-test stuff. If you can’t face an entire bowl of All-Bran, mix 1/3 cup with an equal amount of Apple Cinnamon Cheerios and you’ll barely know it’s there (1/3 cup packs a walloping 8.5 grams of fiber.)

8. Add kidney beans or chickpeas (aka garbanzo beans) to your salad. 1/4 cup adds an additional 5 grams of dietary fiber.

9. Make sure the first ingredient in whole grain products has the word “whole” in it, as in “whole wheat,” or “whole grain.” If it says multi-grain, seven-grain, nutra-grain, cracked wheat, stone-ground wheat, unbromated wheat or enriched wheat, it’s not whole wheat, and thus is lacking some of the vitamins and minerals, not to mention fiber, of whole grains.

10. Every week, try one “exotic” grain. How about amaranth, bulgur, or wheatberries? Most are as simple to fix as rice, yet packed with fiber and flavor. Mix in steamed carrots and broccoli, toss with olive oil and Parmesan or feta cheese, maybe throw in a can of tuna or a couple ounces of cut-up chicken, and you’ve got dinner.

Fruit and Yogurt Energy Shake

February 2010
Replenish your energy after a cardiovascular workout with this complex carb-rich drink. Yogurt adds protein and calcium while fruit adds natural sweetness and vitamin C for tired, sore muscles. Enjoy this shake within 30 – 60 minutes after exercise, when your body is best able to repair itself and replenish the energy you’ve spent. Experiment with different fruits for new flavors.

INGREDIENTS
1 cup frozen sweet cherries
1 cup vanilla yogurt
1 cup pomegranate cherry juice
1 (8-ounce) can crushed pineapple, drained
1 banana, peeled

DIRECTIONS
Place all ingredients in a blender, puree until smooth.