Green Eggs, No Ham

Sunny Side Up Eggs with Avocado on Toast

This easy breakfast is filling, delicious and offers protein, healthy monounsaturated fat and fiber, along with vitamins and minerals such as vitamin K, folate and potassium. I know the morning can be rough, but this breakfast takes about 10 minutes to make and will keep you full for hours, without compromising your calories.

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Ingredients (serves 1):

2 large eggs

1/4 avocado

1 slice whole wheat bread

Nonstick vegetable oil cooking spray

dash salt

dash ground black pepper

mashed avocado on toast (also amazing on its own!)

mashed avocado on toast (also amazing on its own!)

Directions:

1. Spray small pan with nonstick vegetable oil cooking spray. Warm over medium heat.

2.Slice avocado in half and slice one half in half again. Remove fruit from skin and transfer to small bowl. Mash with fork. (*Note: If you save the half with the pit, the avocado will not brown as fast. Store in refrigerator in air tight plastic bag for 1-2 days)

3. Place bread in toaster and warm until toasted and golden brown (about 5 minutes).

4. Crack eggs into pan (or into bowl first, if you prefer, and transfer into pan), add salt and pepper and cover. Cook until white is solid but yolk is still somewhat liquid (about 5 minutes). There should be a fine white film over the yolk.

5. Remove toast from toaster and transfer avocado on top of toast, spreading evenly in a thin layer. Add egg on top once cooked. Serve hot and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 323 calories, Total Fat 17 g, Saturated Fat 4 g, Cholesterol 372 mg, Carbohydrates 27 g, Fiber 5 g, Protein 17 g, Sodium 711 mg, Calcium 82 mg

*Note: This nutritional analysis includes a bread that is not low sodium and also a dash of table salt. Salt content may vary.

ready to eat!

ready to eat!

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A Muffin You’ll Be Nuts About: Whole Wheat Banana Walnut Muffins

Whole Wheat Banana Walnut Muffins

This chillier weather makes me want to bake and enjoy the scent of warm, freshly baked muffins filling my apartment with some hot tea. I slimmed down banana walnut muffins by swapping out some all purpose flour for whole wheat flour, replacing oil with fat free Greek yogurt and increasing the amount of bananas, so the muffins stay moist and sweet – naturally! These muffins are great as a snack to pack for work or school, or amazing with a cup of coffee or tea in the morning. A great bonus? walnuts are a great source of omega-3 fatty acids, which help to decrease inflammation. Who says you can’t have your muffin and eat it, too?

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Ingredients (yields 18 muffins):

1 C whole wheat flour

1 C all purpose flour

1.25 tsp baking soda

1/2 tsp salt

4  medium, overripe bananas (*note: it is important that the bananas are almost entirely brown on the outside, or else your muffins will not be sweet)

2/3 C honey

still chunky mashed bananas

still chunky mashed bananas

1/3 C light brown sugar

3/4 C 0% fat, plain Greek yogurt (I like Fage)

1 large egg

2 large egg whites

1 tsp vanilla extract

1/2 C walnuts, crushed or chopped

almost ready!

almost ready!

Directions:

1. Preheat oven to 375 degrees F.

2. Combine flour, baking soda and salt in medium sized bowl. Set aside.

3. Mash 2 bananas with a fork until just mashed (bananas should remain slightly chunky)

4. Beat remaining 2 bananas with honey and brown sugar (about 2 minutes). Add yogurt, eggs, vanilla and beat well for another 30-45 seconds.

5. Mix in about half of the dry ingredients and stir with rubber spatula. Add remaining half of dry ingredients. Fold in nuts and mashed bananas to batter.

6. Line muffin tin with cupcake liners. Spoon batter into muffin tins so that each cup is about 3/4 full.

7. Bake for approximately 25 minutes (until the muffins pass the “toothpick test” – a toothpick should come out of each muffin mostly clean). Serve warm or at room temperature.

oven-ready!

oven-ready!

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving is 1 muffin from a batter that makes 18 muffins):

Calories 159, Fat 3 g, Saturated Fat 0 g, Cholesterol 10 mg, Carbohydrates 31 g, Fiber 2 g, Protein 4 g, Sodium 168 mg, Calcium 20 mg

warm, fresh baked banana walnut muffins!

warm, fresh baked banana walnut muffins!

A Homemade Granola Recipe That’s Lip Smackin’ Good!

Granola with Dried Raspberries, Dark Chocolate and Almonds

This granola is great paired with milk, as part of a Greek yogurt parfait, or plain as an on-the-go snack. Better yet, this granola contains less fat and sugar than many store-bought brands and is super easy to make! Oats offer up way more than fiber – they also are suspected of having strong anti-microbial properties and also contain a ton of antioxidants! Paired with dark chocolate (at least 70% cocoa) and raspberries, this snack is full of compounds that reduce oxidative stress! Grab a handful after a workout and neutralize potentially harmful free radicals while fueling up with carbs and protein!

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Ingredients (yields 2.5 C, serves 10):

2 C rolled oats

1/2 C sliced almonds (unsalted)

1/3 C dried raspberries

2 oz dark chocolate (at least 70% cocoa)

1 Tbsp water

1 Tbsp honey

2 Tbsp canola oil

1/2 tsp vanilla extract

Directions:

1. Preheat oven to 250 degrees.IMG_0587

2. Combine wet ingredients (water, honey, oil, vanilla extract) in medium bowl.

3. Add rolled oats to bowl and mix into wet ingredients with hands.

4. Place parchment paper (or aluminum foil) on baking sheet. Pour contents from bowl onto parchment paper and spread into thin, even layer.

5. Place baking sheet in oven and bake approximately 45 minutes. Stir ingredients every 10-15 minutes.

6. Remove baking sheet from oven. Add almonds and mix ingredients. Spread into thin, even layer. Place back in oven for 20-25 minutes.

7.Remove baking sheet from oven and allow granola to cool (about 15 minutes). Transfer contents into large bowl, Tupperware or plastic bag. Add dried raspberries. Break chocolate into small pieces and add to granola. Serve or store (granola should last approximately 2-3 weeks, if stored properly).

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving is 1/4 C granola)

Calories 171 calories, Fat 9 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 2 mg, Carbohydrates 20 g, Fiber 4 g, Sugar 6 g, Protein 5 g, Calcium 33 mg

Chocolate For Breakfast? Yes, Please!

Oatmeal with Berries, Chocolate and Almonds

Sick of plain oatmeal? Try this breakfast with staying power – the almonds and berries add filling fiber, with almonds also pumping up the protein content of this instant breakfast! Unsweetened cocoa powder adds flavanoids, but all you’ll notice is how good this breakfast tastes! This recipe uses water to cook instant oatmeal, but feel free to use milk as a great way to increase your calcium intake!

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Ingredients (serves 1):

1 packet instant oatmeal (unflavored) *tip: look for a brand that does not contain many ingredients other than oats – I like Trader Joe’s Oats and Flax Instant Oatmeal

2/3 C water (varies depending on how thick you like your oatmeal)

4 medium strawberries

1.5 Tbsp unsweetened cocoa powder (look for pure cocoa as the only ingredient)

.5 oz slivered almonds (approximately 1/8 C)

rawcocoaDirections:

1. Pour oatmeal packet contents into microwave-safe bowl and add water. Cook in microwave according to package instructions (usually directions require cooking on High for 2-3 minutes).

2. While oatmeal is cooking, wash and dry strawberries. Cut into halves or quarters. Set aside.

3. Remove oatmeal from microwave and stir. Add strawberries, cocoa powder and slivered almonds. Enjoy!

The Goods: What’s Inside?strawberry

Nutritional Analysis Per Serving:

Calories 220 calories, Fat 10 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrate 30 g, Fiber 8 g, Sugar 3 g, Protein 9 g, Sodium 85 mg, Calcium 147 mg

*note: replacing water with nonfat milk will increase calcium and protein content

**strawberry photo courtesy of: http://www.dvo.com/newsletter/monthly/2007/september/images/strawberry.jpg 

***cocoa photo courtesy of: http://www.rawguru.com/store/images/P/raw-cacao-powder-e-big.jpg 

Wrap Up Some Good Nutrition for Breakfast With This Healthy Breakfast Burrito!

On the go or right at home, this recipe is a breakfast MUST! This breakfast burrito takes less than 15 minutes to make and can be wrapped up to eat once at your desk, or it can be enjoyed steaming hot – right off the stove. This is a tasty, satiating breakfast that offers up some great nutrition to fuel your body for the day! I recommend using whole eggs, since most of the nutrition is in the yolk (most scientific studies suggest that the cholesterol in eggs does little to affect cholesterol levels, but if you are concerned about cholesterol or calories, use egg whites instead). Feel good fueling up, knowing that you are supplying your body with folate, beta-carotene, vitamin C, fiber, protein and a ton of other nutrients to get your day going!

Breakfast Burrito

Breakfast Burrito

Ingredients (serves 1):

.5 oz low-fat feta, crumbled (approx 1 Tbsp)

2 Tbsp onions, chopped

1/2 C spinach, raw

2 eggs (or egg white equivalents)

1/2 small tomato

Nonstick vegetable oil cooking spray

1 whole wheat or multigrain tortilla (approx 6 inches in diameter)

Dash ground black pepper

almost done!

Directions:

1. Spray small skillet with nonstick vegetable oil cooking spray. Warm skillet on medium heat.

2. Crack 2 eggs (or pour egg whites into bowl). Scramble with fork or whisk. Set aside.

3. Chop onions. Place in skillet. Allow to cook 5-10 minutes, until translucent and slightly browned. Stir occasionally with spatula.

4. Chop tomato. Add to skillet.

5. Add spinach to skillet. Cook until wilted, approximately 2 minutes. Stir occasionally with spatula.

6. Pour scrambled eggs into skillet. Allow to cook until dry, stirring occasionally  with spatula (approximately 7 minutes.

7. Add feta cheese. Cook for 1 minute, until cheese is slightly melted and warmed. While cheese is warming, place tortilla on microwavable-safe plate and warm in microwave (approximately 20-30 seconds).

8. Transfer skillet contents to center of tortilla. Fold in opposite sides of tortilla to wrap up and slice in half. Enjoy!

*If you are on the go, wrap up the breakfast burrito in tin foil to keep hot and consume as soon as possible.

The Goods: What’s Inside?

now just wrap it up!

Nutritional Analysis Per Serving:

*note: nutritional analysis uses 2 large eggs (not egg whites)

Calories 275 calories, Fat 14 g, Saturated Fat 4 g, Cholesterol 376 mg, Carbohydrate 18 g, Fiber 9 g, Sugar 3 g, Protein 20 g, Sodium 593 mg, Calcium 162 mg

The Best Breakfast You Will Ever Eat

Enjoy waking up to this hearty breakfast! A perfect start to your day that is packed with fiber, protein and tons of vitamins and minerals! For extra antioxidants, enjoy with a steaming hot mug of green tea – Good morning!

Whole Wheat Blueberry Granola Pancakes with Fruit Topping

Ingredients (serves 4):

1 C whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1 large egg, beaten

1 C low-fat buttermilk

1 Tbsp honey

1/4 C granola (try making your own, if you’re up to it!)

1/4 C blueberries

2 1/2 C mixed berries, set aside (blackberries, strawberries, blueberries – or choose your favorite!)

1/4 C cane sugar

Nonstick vegetable oil cooking spray

Directions:

1. Whisk whole wheat flour, baking powder and baking soda in large mixing bowl

2. Combine wet ingredients (egg, buttermilk and honey) in separate bowl

3. Combine wet and dry ingredients in the large mixing bowl

4. Add granola and 1/4 C blueberries to batter

5. Place small pot on stove and warm over medium heat. Add 2 1/2 C mixed berries and the cane sugar. Allow to cook for 5 minutes, stirring occasionally. Reduce to low heat and allow to cook for 15 minutes, stirring occasionally.

6. While berry topping is cooking, spray large skillet with nonstick vegetable oil cooking spray and warm over medium heat. Place batter on skillet in 1/4 – 1/2 C portions (depends on how small or large you prefer your pancakes!) *Note: one serving is either two 1/4 C portions or one 1/2 C portion.

7. Cook batter until edges are browned (about 5 minutes)

8. Flip pancakes and cook on opposite side another 3-5 minutes, or until browned

9. Place pancakes on plate and top with 1/4 C fruit topping. Serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 312 calories, Fat 5 g, Saturated Fat 1 g, Cholesterol 49 mg, Carbohydrates 58 g, Fiber 8 g, Sugar 24 g, Protein 9 g, Calcium 169 mg, Sodium 419 mg,