A Berry Simple Smoothie Bowl

Blueberry Banana Smoothie Bowl

This make-ahead breakfast is my favorite for busy mornings. Filled with protein, antioxidants and fiber, this tasty bowl packs in a nutritional punch for few calories (and in no time)! I topped mine with granola, but this smoothie is also delicious on it’s in own in a to-go cup on your way out the door.

smoothie bowl

Ingredients (serves 2):

1 ripe banana

3/4 C frozen blueberries

1/4 C natural, creamy peanut butter (I like Smucker’s Natural Creamy Peanut Butter)

1/4 C 0% plain, Greek yogurt

1/2 C milk of your choice

3 ice cubes

Directions:

  1. Blend all ingredients together – I used my Nutri Bullet! (How easy is that?)

*Chill in fridge in sealed container if not consuming immediately. I like to make my smoothie at night and just give it a quick stir in the morning – breakfast made easy! 

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 332 calories, Total Fat 17 g, Saturated Fat 3 g, Cholesterol 3 mg, Carbohydrates 30 g, Fiber 6 g, Protein 13 g, Sodium 154 mg, Calcium 122 mg

*Note: Nutritional analysis uses 1% (low-fat) milk

Advertisements

Greens Smoothie

Greens Smoothie

This has been my new go-to breakfast for busy mornings – you can make it in about 3 minutes or less, or you can even make it the night prior. Even though it’s bright green, don’t let the color scare you away. This smoothie is sweet, nutritious and packed with protein and vitamin C. Also, the vitamin C in pineapple and clementine help your body to absorb the iron present in spinach more readily – talk about a power breakfast. I usually eat 1-2 egg hard boiled eggs or egg whites to increase the protein content, or you can enjoy this smoothie as a mid-day pick-me-up!

IMG_4289

Ingredients (serves 1):

1 cup spinach, packed

1/3 C frozen pineapple chunks (make sure the only ingredient is pineapple – no added sugar or syrup!)

1 clementine, peeled and sectioned

1/2 C plain, 0% fat Greek yogurt

Ready to blend!

Ready to blend!

Directions:

  1. Place spinach all ingredients in blender (I used my Magic Bullet). Blend until well combined (you may need to blend it for about 2 minutes in order to get all of the spinach leaves fully incorporated). How easy was that?! *Note: you can make this overnight and store in your fridge to grab on your way out the door the next morning – just keep it covered.

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 137 calories, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 22 g, Fiber 3 g, Protein 14 g, Sodium 68 mg, Calcium 185 mg

This breakfast could be grab-and-go, but it took so little time to make that I just enjoyed it at home!

This breakfast could be grab-and-go, but it took so little time to make that I just enjoyed it at home!

 

 

Ever Wonder How The French Stay So Thin? They Eat This!

French Toast with Strawberries, Cinnamon and Maple Syrup

Okay, maybe not. But this slimmed down French toast is pumped up with extra nutrition and skimps on fat, so you can enjoy this childhood favorite. This recipe uses whole wheat toast and one egg with one egg white, so you can fuel up with fiber and protein. Also, some studies suggest that eating cinnamon with bread may help to maintain blood glucose levels and prevent a spike in blood sugar. Plus, it’s delicious!

IMG_0587

Ingredients (serves 1):

2 slices whole wheat bread (I like Vermont Bread Company Soft Whole Wheat)

1 large egg, 1 large egg white

Splash of skim milk (about 1 Tbsp)

4 medium strawberries

3/4 tsp cinnamon

1 tsp butter

nonstick vegetable oil cooking spray

1 Tbsp maple syrup

dash ground black pepper

dash salt

almost ready to flip!

almost ready to flip!

Directions:

1. Spray medium sized pan with nonstick vegetable cooking spray and warm over medium heat.

2. Crack 1 egg into bowl. Crack second egg and separate the egg white by transferring the yolk back and forth between the two halves of the egg shell, allowing the egg white to fall into the bowl below. Discard shells and one remaining yolk (*note: you can also buy a carton of egg whites and use the equivalent of 1 large egg).

3. Add splash of milk (about 1 Tbsp) to eggs. Add salt and pepper and scramble well with fork.

4. Soak each piece of bread in the egg mixture (coating well) and transfer to pan.

5. Cook bread about 7-10 minutes on each side, until French toast becomes golden brown and egg is cooked thoroughly. Transfer to plate. Top with butter, cinnamon, strawberries and maple syrup. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 300, Total Fat 9 g, Saturated Fat 4 g, Cholesterol 196 mg, Carbohydrates 42 g, Fiber 4 g, Protein 14 g, Sodium 729 mg, Calcium 114 mg

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.

IMG_0576

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!

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!

IMG_0545

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