Friday Fare - Healthy Breakfasts

Here are a few different recipes I found for a healthy breakfast (which I think is the most important meal of the day). These recipes come from EatingWell.com:

Strawberry-Orange Muffins

Ingredients

• 3 tablespoons almonds
• 2 tablespoons plus 3/4 cup all-purpose flour, divided
• 2 tablespoons plus 1/2 cup brown sugar, divided
• 3 teaspoons freshly grated orange zest, divided (see Variation)
• 1/2 teaspoon salt, divided
• 2 tablespoons plus 1/4 cup canola oil, divided
• 1 cup white whole-wheat flour , or whole-wheat pastry flour (see Note)
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 3/4 cup nonfat or low-fat buttermilk
• 1/4 cup orange juice
• 1 large egg
• 1 teaspoon vanilla extract
• 1 1/2 cups chopped fresh or frozen (not thawed) strawberries , (about 8 ounces)

Preparation

1. Preheat oven to 400°F. Coat a 12-cup muffin pan with cooking spray.
2. Process almonds, 2 tablespoons all-purpose flour, 2 tablespoons brown sugar, 1 teaspoon orange zest and 1/4 teaspoon salt in a food processor until finely ground. Transfer to a small bowl, drizzle with 2 tablespoons oil and stir to combine.
3. Whisk the remaining 3/4 cup all-purpose flour, whole-wheat flour, baking powder, baking soda and the remaining 1/4 teaspoon salt in a large bowl. Whisk the remaining 1/2 cup brown sugar, 2 teaspoons orange zest and 1/4 cup oil in a medium bowl with buttermilk, orange juice, egg and vanilla extract until well combined. Make a well in the center of the dry ingredients and pour in the wet ingredients; stir until just combined. Add strawberries; stir just to combine. Divide the batter among the prepared muffin cups. Sprinkle with the almond topping, gently pressing into the batter.
4. Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean, 18 to 20 minutes. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool for at least 5 minutes more before serving. Variation: For Strawberry-Basil Muffins, omit orange zest and use 1/4 cup additional buttermilk in place of orange juice. Stir in 1/4 cup chopped fresh basil with the berries in Step 3.

Tips & Notes

• Make Ahead Tip: Store, individually wrapped, at room temperature for up to 2 days or in the freezer for up to 1 month. To reheat, remove plastic wrap, wrap in a paper towel and microwave on High for 30-45 seconds.

• Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat. Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Find it in the baking section of the supermarket or online at bobsredmill.com and kingarthurflour.com. Store in the freezer.

Pina Colada Yogurt Parfait

Ingredients

• 1/3 cup reduced-fat vanilla yogurt
• 1/2 cup crushed canned pineapple, or canned mandarin oranges
• 1 tablespoon toasted coconut, (see Tip)

Preparation

1. Top yogurt with pineapple (or canned mandarin oranges) and coconut.

Tips & Notes

• Tip: To toast coconut: Place coconut in a small dry skillet and cook, stirring often, until golden, about 5 minutes or spread in a shallow baking dish and bake at 350°F until light golden and fragrant, 5 to 10 minutes.

Herb & Onion Frittata

Ingredients

• 1 cup diced onion
• 1/4 cup plus 1 tablespoon water, divided
• 1 teaspoon extra-virgin olive oil
• 1/2 cup liquid egg substitute, such as Egg Beaters
• 2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 2 tablespoons farmer's cheese, or reduced-fat ricotta

Preparation

1. Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.
2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
3. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.

FRIDAY FARE: Healthy Holiday Gifts

It's a week before Christmas, and I thought I'd give you some healthy options for food gifts. I'm including here a soup recipe , a breakfast recipe, and a treat. These recipes all come from Eatingwell.com...


Southwestern Three-Bean & Barley Soup Mix

Ingredients

• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/3 cup dried black beans
• 1/2 cup pearl barley
• 1/3 cup dried kidney beans
• 1/3 cup dried great northern beans

Preparation

1. Layer chili powder, cumin, oregano, black beans, barley, kidney beans and great northern beans in a clean, dry 2-cup jar or bag.
2. To turn the soup mix into a pot of soup: Heat 1 tablespoon extra-virgin olive oil in a Dutch oven over medium heat. Add 1 diced large onion, 1 diced celery stalk and 1 diced carrot; cook, stirring occasionally, until softened, about 5 minutes. Add 9 cups water, 4 cups broth and the soup mix. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with 3/4 teaspoon salt, or to taste.

Tips & Notes

• Make Ahead Tip: Store in an airtight container for up to 1 month.

Cranberry-Almond Granola



Ingredients

2/3 cup frozen unsweetened apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup almond oil, or canola oil
1/4 cup packed dark brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon salt, or to taste
5 cups rolled oats, (not quick-cooking)
1 cup toasted wheat germ
1 cup whole almonds, coarsely chopped (4 1/2 ounces)
1/2 cup sunflower seeds, (2 ounces)
1 cup dried cranberries, divided

Preparation

Position racks in the top and bottom thirds of the oven; preheat to 325°F. Coat 2 large baking sheets with sides with cooking spray.
Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir 1/2 cup dried cranberries into the granola on each sheet. Let cool completely.

Tips & Notes

Make Ahead Tip: Store granola in airtight containers for up to 2 months.

Dark Chocolate Sauce



Ingredients

• 1 cup packed light brown sugar
• 2/3 cup unsweetened cocoa powder
• 1 1/2 cups 1% milk
• 2 ounces chopped bittersweet or semisweet chocolate
• 1 teaspoon vanilla extract

Preparation

1. Whisk brown sugar and cocoa powder in a large heavy saucepan. Gradually whisk in milk until a smooth paste forms. Bring to a simmer, whisking constantly. Reduce heat to low and simmer, whisking constantly, for 4 minutes. Remove from heat and add chopped chocolate; stir until melted. Stir in vanilla. Let cool slightly; serve warm.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

FRIDAY FARE: Healthy Pumpkin Recipes

Last week, while driving to the store, I passed a pumpkin patch. There were lots of kids there, picking out pumpkins. There was a maze, a huge slide, and lots of other fun things. I turned to my son, Alex, and asked if it reminded him of anything. He said: "Yes! We used to visit pumpkins patches every Fall when we were young kids living in Pennsylvania." He was right - I couldn't believe how the sight of children enjoying themselves at the pumpkin patch brought back memories of beautiful Fall weather, the changing color of leaves (amazing in the East), homemade preserves, apples, and preschool!

Because I see pumpkins wherever I go right now... I decided to try to find some healthy pumpkin recipes.

Pumpkins are low-calorie, rich in potassium, fiber, and loaded with beta-carotene (a powerful antioxidant). Pumpkins seeds are a great source of protein, magnesium, and zinc.

Here are a few for you to try from Health.com...

Pumpkin Waffles with Maple-Walnut Syrup



Ingredients

• 1 cup all-purpose flour
• 1/2 cup cornstarch
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• Pinch ground cloves
• 1 large egg
• 1 large egg white
• 1 1/2 cups low-fat buttermilk, well-shaken
• 3/4 cup canned pumpkin
• 1/4 cup dark brown sugar
• 2 tablespoons canola oil
• 1/2 teaspoon unsalted butter, melted
• 1/3 cup chopped walnuts
• 2/3 cup pure maple syrup
• Powdered sugar, for garnish

Preparation

1. Preheat oven to 400°. Combine first 7 ingredients (through cloves) in a large bowl. Whisk together next 6 ingredients (through oil) in a medium bowl. Make a well in center of dry ingredients; add wet mixture. Stir just until moist.

2. Preheat waffle iron, and coat it with cooking spray. Add about 1/2 cup batter, and spread it to edges; cook until the steaming stops. Repeat with remaining batter, setting waffles aside until all are cooked. Place on baking sheets in oven for 5 minutes to crisp.

3. Melt the butter in a saucepan over medium-low heat. Add walnuts; sauté 3 minutes or until lightly toasted. Add the maple syrup; simmer 2 minutes. Dust waffles with powdered sugar, if desired. Serve with warm syrup.

Pumpkin Pie Pudding



Ingredients

2 cups 2% reduced-fat milk
3/4 cup dark brown sugar
1/4 cup cornstarch
2 large eggs
1 cup canned pumpkin
1/4 teaspoon salt
1/4 teaspoon pumpkin-pie spice

Preparation

Whisk milk, sugar, and cornstarch in a large saucepan; bring to a boil. Boil 3 minutes, whisking constantly. Beat eggs with a whisk in a large bowl. Gradually add half the hot milk mixture to the beaten eggs. Return milk-egg mixture to pan. Cook over medium heat 3 minutes, or until thick, whisking constantly. Remove from heat; stir in pumpkin, salt, and pumpkin-pie spice. Spoon evenly into 6 (6-ounce) custard cups. Let cool, and chill for about 30 minutes, or until pudding is set.

FRIDAY FARE: Healthy Recipe - Breakfast Snack...

Guest Blogger, Shannon Stahura sent in the following...

You will love this! This super easy and fun recipe has provided a great way to incorporate more protein in our diet and simplify the morning rush. We have been making it for breakfast everyday the last couple of weeks. And the great thing about it is, you can pre-make it the night before.

Ingredients:

1/2 cup Kashi Go Lean Crunch Cereal
1 cup vanilla yogurt (I prefer Dannon Lite)
1 cup of diced fruit (strawberries, raspberries or blueberries work great)

Directions:

Layer the ingredients starting with yogurt, then the Crunch, and top with fruit. I can usually get two layers in a 12 oz cup.


Hint:

It's fun to use a glass cup, or if you are making it to go use a clear plastic cup. If you do make them the night before just seal the cup with a lid or tin foil. This serving provides approximately 14 grams of protein and 250 calories (and low sugar), as well as a source of three major food groups. Also, it makes a great afternoon snack!