Tag Archives: breakfast

Move over Pumpkin: Sweet Potatoes are here!

There are all kinds of veggies that make their way out during the fall season.  Pumpkin is the all time favorite. It’s the king of the fall veggies. Everything turns pumpkin—POOF! Just like Cinderella’s carriage.  There’s Pumpkin cereal, Pumpkin Spice Latte, Pumpkin Crackers,Pumpkin Stew, Pumpkin Biscotti, Pumpkin Ice Cream.  The list goes on and on.  One local market has over 22 varieties of pumpkin flavored products.  Yes, 22!  Over-kill?  Well, I suppose they have to strike while the iron is hot.

For me, the fall is more about subtlety.  No need to crack yourself over the head with pumpkin everything so that you’re sick of it by the Thanksgiving Day.  Autumn lasts about 60 days.  Sixty wonderful days of leaves changing, brisk winds and cozy sweaters.  So what’s the rush?

The sweet potato is one of those veggies that doesn’t get its time in the spotlight as it should.  It makes an appearance at the Thanksgiving table, but then it’s quickly gone.  But why?  What’s not to love about the sweet potato?  Why shouldn’t they be a part of your healthy lifestyle?

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In a one-cup serving, sweet potatoes have the daily recommended value of:
● 214% of Vitamin A
● 52% of Vitamin C
● 50% of Magnesium
● 36% of Copper
● 27% of Potassium
● 26% of Fiber

In addition:
● Has Anti-Inflammatory Nutrients
● May improve blood sugar regulation
● Filled with Antioxidants

Wow…all that and it tastes good!  Score!

We’ve eaten sweet potatoes several different ways.  Mashed, roasted, fried and even in pie.  But what about a delicious breakfast bar? One filled with oats and quinoa?

Behold my Sweet Potato Quinoa Oat Bars.  These little delights will have you in love well past the autumn season, well into winter!!!  They are delicious, gluten free, and the quinoa is packed with protein to keep you fuller, longer.  I can’t think of anything better!

Sweet Potato Quinoa Oat Breakfast Bar
Makes 16-18 Bars

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Ingredients:
2 cups quick oats
1 ½ cups cooked quinoa
1 15 oz can sweet potato
3 ripe bananas
2 eggs
1/3 cup honey, raw organic
1/3 cup almond butter (or favorite nut butter-I used cashew)
2 tsps vanilla extract
1 ½ tsp baking powder
1 tsp cinnamon, heaping
½ tsp salt
½ tsp nutmeg
¼ tsp cloves
¼ tsp ginger
Optional:
½ cup walnuts or pecans, chopped
½ cup raisins

Procedure:
Preheat oven to 350 degrees. Line 8”x8” baking pan with parchment paper in the center only.  Grease the sides.

In a large bowl combine the dry ingredients: oats, quinoa, baking powder, salt, cinnamon, cloves, ginger and nutmeg. Set aside.

In a second smaller bowl, mash bananas to a smooth texture. Set aside.

In a third bowl, whisk eggs together until scrambled. Add vanilla, honey, nut butter and sweet potato puree; combine. Add mashed bananas to wet mixture and blend together (a spatula works best).

**TIP**Steps 2 and 3 and be combined if using a blender. Add all wet ingredients to blender.  Blend for 20-30 seconds on medium speed until all ingredients are combined.  The only difference is you will get a smoother texture, since the banana will become pureed instead of smashed.**

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Now combine the wet and dry mixtures together. Batter should not be too runny. If it is, add more quinoa or oats until desired texture.

Bake for 25-30 minutes until bars are golden brown and firm to touch. Remove and let cool completely in baking pan. Cut into 16-18 squares. May store in fridge for up to 4 days or freeze.

These can easily be made into muffins. I use silicone liners, but traditional liners will work as well. The batter typically makes 16 muffins, but you can make them smaller if you’d like, just reduce the baking time.

These are so easy to make and so satisfying! I usually make large batches of them and freeze.

They warm up perfectly in the microwave, or thaw in the fridge overnight.

Remember to give thanks to the sweet potato as well. Don’t let pumpkin have all the fun!!!

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Happy Baking!

 

You’ve got time for THIS breakfast!

Breakfast food items are probably the most consumed processed food in the grocery store besides snacks! And why not? No one has time to make breakfast any more. Your kids need to get to school, you’re running late for work, or you think it’s just not worth the time and effort. Muffins, frozen breakfast meals, granola bars, breakfast bars, cereal and bagels are the quickest and easiest things to eat and in the morning and are always well stocked at your local grocery store.

When I was on Weight Watchers, breakfast was a cinch. Packaged foods, done! Two Kashi Waffles into the toaster oven and 2 Jimmy Dean Sausages into the microwave and within 2 minutes breakfast was served on a paper plate and into the car I went. Believe it or not, that was considered a good choice at WW. I stayed within my points and got some protein.

It’s hard to believe that I ate so many overly processed foods before. My husband and I chuckle about that from time to time. Before Kashi, I ate Eggo’s. There were frozen English muffins, crackers, granola — even frozen pizzas. Ugh, makes my stomach turn just thinking about it.

As someone who eats clean now, that means NOTHING processed. That includes everything from breakfast sausages to salad dressings. If it comes pre-made and I don’t know where the ingredients came from or can’t pronounce them, I don’t buy.

So what’s a girl on the run to do when I’m needing some carbs for my double workout and don’t want Overnight Oats? Quinoa Breakfast Bars, that’s what. I LOVE these bars. They are filled with oats, quinoa, almond butter and banana. All the good stuff to keep you sustained for a busy day or workout. A friend of mine training for Iron(wo)Man makes these delicious bars in a muffin tin, freezes them, and then takes them on her long rides. This way she gets the carbs she needs (about 18.5% per muffin/bar) and protein (about 4% per muffin or bar) without eating processed sports goo’s or bars. WIN!

How long does it take to makes these amazing power muffins? Only 5 minutes to prep and then about 20 minutes in the oven (times will vary depending on pan size). That’s it. The entire family will love them. Make them on Sunday, keep in the fridge, and eat all week. These bars are great with a hard boil egg, smear of cream cheese or slice of chicken breast if you need a little extra protein or more substantial meal.

Quinoa Oat Breakfast Bars
Makes 16 Bars or Muffins

Ingredients:
1 ½ cup quick oats
1 cup cooked quinoa
3 ripe bananas
2 eggs
¼ cup honey, raw organic (can use less if bananas are extra ripe)
¼ cup almond butter (or favorite nut butter)
1 tsp vanilla extract
1 tsp baking powder
1 tsp cinnamon
½ tsp salt
½ tsp nutmeg
Optional:
½ cup walnuts
½ cup raisins
½ cup unsweetened coconut

Procedure:
Preheat oven to 350 degrees. Line 8x8” baking pan with parchment paper in the center only. Grease the sides, where parchment doesn’t meet the pan.

In a large bowl combine the dry ingredients: oats, quinoa, baking powder, salt, cinnamon and nutmeg (nuts, raisins and coconut if using). Set aside.

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In a blender, add the banana, honey, almond butter and vanilla and blend for 20 seconds on medium-low until ingredients are smooth.

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(No blender, that’s ok: In a second smaller bowl, mash bananas to a semi-smooth texture. Set aside.  In another bowl, whisk eggs together until scrambled. Add vanilla, honey and almond butter; combine. Add mashed bananas to wet mixture and blend together (a spatula works best).)

Combine the wet and dry mixtures together. Batter should not be too runny (if it is, add more quinoa until desired texture). Add to 8X8 lined pan or 16 muffin cups.

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Bake for 20-25 minutes (muffins about 15) until bars are golden brown and have a spongy firmness to the touch. Remove and let cool completely in baking pan. Cut into 16 squares. May store in fridge for up to 4 days or freeze.

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Here’s the fun part about these bars/muffins, you can create any kind you want. Let your imagination run wild. You won’t mess them up. Like sunflower seed butter? Add that instead of the almond butter. Like dried apricots? Chop those up and use instead of the raisins. Think the recipe calls for too much honey? Don’t add it. It’s really up to you. Because this isn’t a traditional bread or cake all you have to do is touch the center to feel if they are ready. Start baking at 15 minutes and then go from there. They should be just soft to the touch.

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I hope this helps you with your breakfast dilemma and keeps you out of the frozen food aisle, cereal aisle, and bread aisle during your next trip to the market!

Happy Eating!

Skip the Diet! Just eat Healthy!

Living a healthy lifestyle doesn’t have to be all salads and granola type of foods.  It doesn’t mean you cannot have the joys of indulgent foods. I hear that time and time again, I like the food that I like and that’s it. or What’s the point of eating something I don’t want. I just want to enjoy  life. But in my opinion, healthy eating is an 80/20 choice, you can have your kale and cake and eat them BOTH! Enjoying healthy options most of the time and savoring those foods that we know should be eaten in moderation, 20% of the time. For me, that’s things like pasta, NY style pizza and wine. (I’m Italian, can you tell!).

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Clean Eating has become my lifestyle of choice for the 80% (or more!) of the time. And with that, I’ve taken dieting out of my vocabulary! I no longer eat things like overly-processed foods,rice, flour, deli meats and refined sugar. Dairy is only eaten on occasion. I fill up my plate with fruits, veggies, lean proteins, seeds, nuts and minimal whole grains. For me, beans have taken a back seat as well only due to some digestion issues, but I love them and wish I could eat them. This is my lifestyle and I know I’ve gone wrong in the past over-thinking about the foods I couldn’t have versus thinking about all the foods I could enjoy all the time! It’s not a punishment, it’s a way of life. A better life. I actually feel 100% better when I’m eating healthfully and when I stray on that 20% my body knows it. I’m lethargic, cranky and completely zoned out. It’s a really bad place for me to be. I’d rather eat real, unprocessed foods that are healthful and feel good than eat French fries and feel like crap the rest of the day. Again, that’s why it’s 80/20!

The other thing that has shaped my healthy eating is creating menus for the week. Meal planning has single handedly supported my healthful lifestyle. Not only does it give me a snapshot to what I’m eating for the week, it can support my workout schedule to ensure I’m eating the best foods to give me the energy I need for my more strenuous workouts. In addition to all that, it has actually helped with food expenses in the house. Because I’m creating these menus, I only buy what my husband and I need for the week. No wasted food! It’s awesome.

So what’s in the average healthful day for me? A lot! About 1,500 calories packed with all the nutrition I need. Three meals and two snacks keep me full and satisfied all day long.

For breakfast I usually eat overnight oats. Oats sustain me on my heavy workout days and I feel completely satisfied having them. With only ⅓ cup of oats they are packed with 33g of carbs, 9g of protein and 5g of fiber. It get all those nutrients in just ⅓ cup for breakfast! I top my overnight oats with some strawberries or blueberries (right now they’re in season here) for the perfect morning meal. I add a tablespoon of chia seeds as well to fill me up and keep me fuller longer and because the chia and oats expand so much overnight, I usually split this meal pre and post workout. This is the best breakfast for me to start my day.

For lunch I’ll eat a lean protein with veggies. Usually a salad since it’s been so hot this summer. My favorite right now is arugula with sauteed asparagus and onions, an ounce of feta, tomatoes and two poached eggs. A squeeze of lemon juice tops off the salad. It’s so delicious and keeps me filled up until my snack! (Check out my instagram https://instagram.com/healthylittlesecret/ for the recipe.)

A few hours later, I’ll eat a small piece of fruit with almond butter. Just a tablespoon is all you need to give some extra protein! My other go to snack is a bean free dip that I’ll eat with tons of veggies. Either snack will keep me full until dinnertime. (Spicy Pepper Dip on blog)

Right now in OC we’ve been having a little bit of a heat wave (to put it mildly) so the grill has been my method of choice for cooking dinner. I usually cook wild caught salmon along with kale and zucchini. If you haven’t made kale on the grill you’re missing out. It’s FANTASTIC. A grill basket and a touch of olive oil, garlic powder and salt and pepper to make this easy, light and yummy dinner. (TIP: I make extra salmon for lunch the next day. Nicoise Salad! It’s on my Instagram account as well https://instagram.com/healthylittlesecret/!)

The last snack of the day for me is dessert. Yes, living a healthy lifestyle doesn’t mean not having something to treat the sweet tooth. For me, that’s DARK chocolate.  I’ve found many varieties that are 85% or higher and taste amazing. I usually get an organic bar and I don’t miss the overly sweet chocolates that I was eating before. One or two squares, that’s all that’s needed to end the evening. I don’t have this every evening, but at least 2 nights a week.

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Now, after reading my menu of choice, does it sound like I’m not living a life or am being deprived? I’m hoping you’re saying NO right now and agreeing that it sounded yummy!!! And you know what, healthy eating is delicious. Now actually living on this lifestyle I crave things like kale and overnight oats! It’s true. My cravings for pizza are few and far between.

I’ve been watching a lot of documentaries lately about the obesity epidemic we have in the U.S. Many things stood out while watching that I just cannot get out of my head: One, every person that is overweight knows that eating fast and over processed foods are what’s causing their weight and health issues. However, because it ‘tastes good’ they continue to eat it. Two, a man actually said he knows he’s going to die from eating they way he does, but he’d rather die at 55 and not give up his BBQ. DIE! Three, people feel that eating healthfully is too expensive and they’d rather use their money on other things. I just cannot get those things out of my head.  DEATH. MONEY. TASTE. That’s more important than HEALTH? What is going on here? Are we that brainwashed?

It’s time to break the cycle. I know it’s difficult. I was on the dieting roller coaster for 10+ years. I eventually snapped out of it and got on the road to health! 80/20, it can be done!

Skip the Diet. Just eat Healthy!

Can Broccoli Leaf Greens be the new Kale?

A few years ago were you on the Kale band wagon??  I was and still am!  Kale starting popping up EVERYWHERE.  In salads, sides, soups.  They even figured out how to make it into chips.  I love Kale,  I could eat it daily (this coming from a girl who grew up eating collard greens!).

The other day, I was in Costco for my weekly run (they are one of the largest suppliers of Organic products-who knew?) and was getting some of the usual items when I passed by a bag of Organic Broccoli Leaf Greens.  Wait, WHAT??  Never heard of it.  Looking at them, they appear as if they are collard greens.  The leaves are a little coarse and have a large rib in them.  What the heck.  Why not?  I’ll give it a try.

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They don’t need a long cook time.  I prep most of my greens with onions, olive oil, garlic powder and red pepper flakes, so I did the same with these.  Surprisingly they’re really tasty.  A little more bitter than kale, more like a collard green.  But would definitely incorporate into my greens mix!

This morning, a healthful breakfast for my husband and I.  Baked Eggs with Broccoli Leaf Greens and Sweet Potatoes.  This breakfast feels like you’re being naughty.  It has a touch of sweetness due to the sweet potatoes, and is luscious due to the runny egg yolk, but at the same time filled with nutrition.  Another added benefit is that greens are filling and keep you full longer.

Ingredients:

  • 4+ cups of Broccoli Leaf Greens
  • 1/2 cup sliced onion
  • 2 sweet potatoes, diced
  • 1 tbsp olive oil, split
  • 4-5 eggs
  • 1/2 tsp garlic powder
  • pinch red pepper flakes
  • salt and pepper to taste

Procedure:

Combine sweet potatoes with 1/2 tbsp olive oil and salt and pepper.  Place onto baking sheet.  Bake for 15 minutes (or until desired softness) on 375 degrees.

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While sweet potatoes are cooking, warm remaining olive oil in a large oven proof saute pan.  When oil is warm, add sliced onions.  Cook for 5-7 minutes until onions are soft, then add in broccoli greens.  Combine with onions adding in about 2 tbsp of water.  Cover and let steam from 7-10 minutes (or until desired softness).  Once steamed, add in S&P, garlic powder and red pepper flakes.  Set aside until sweet potatoes are done.

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Once sweet potatoes are done, mix in with greens.  Now you’ll add in the eggs.  Make small ‘wells’ or ‘divots’ in the greens and sweet potato mix for the eggs to nestle in to.  Crack each egg into a well.  Put into 350 degree oven and bake for 12-15 minutes (12 minutes for runny egg yolk, 15 for medium yolk).

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Serve up and enjoy!