Tag Archives: breakfast

Breakfast Bliss

28 May

Breakfast does not have to be boring. It is time for your breakfast to explode! Are you an oatmeal fan? Well get ready-here we go! How about Chocolate Steel Cut Oats? YUM!

Here is what you need to create some breakfast greatness.

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Start by melting your butter is a heavy bottomed saucepan.

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Then sprinkle in pure delicious unsweetened Cocoa

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Give that mixture a whisk to incorporate

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Let that get all bubbly while amazing scents start wafting through the kitchen. Next, add your steel cut oats.

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Keep stirring until your grains are all coated with the succulent cocoa and butter mixture.

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Next, add your water or milk-I use some of each. I also add a teaspoon of vanilla.

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Let the mixture slowly come to a boil, then turn down to simmer.

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This is when you need to unpack your patience. Steel cut oats are loaded with excellent nutrition, but this grain takes a while to cook. Best to give this about a half hour to simmer. I make enough for leftovers, so this can also be a quick breakfast later in the week.

You’ll know its ready when it is really creamy.

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I usually have leftover quinoa in my fridge so any recipe can be quickly pumped up with protein and fiber. This is no exception. I mixed in some quinoa while the oats were hot

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And this is my finished breakfast. I drizzled a bit of agave over it to sweeten it a tiny bit

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Don’t be fooled by the addition of the cocoa, as it is loaded with beneficial nutrients. A few words about the health benefits of cocoa. It can offer include relief from high blood pressure, can help control cholesterol levels and stabilize insulin levels. Cocoa also contains elements that can improve mood, making it a great way to start your day. It has potassium, magnesium, and iron as well. Add cocoa to your diet and leave the guilt behind.

This recipe is great as is or you can customize it. Add in some maple syrup, shake on some cinnamon, stir in other cooked grains, or sprinkle in some toasted almonds. Its up to you-but anyway you make it, you will have winning breakfast every time!

RECIPE:

  • 2 T. butter
  • 2 T. pure unsweetened cocoa
  • 1 cup steel cut oats
  • 1 t. vanilla
  • 2 1/2 cups water or milk
  • Agave or sweetener of choice

Melt the butter in a sauce pan. When it is hot and bubbly, sprinkle the cocoa in and whisk. Let that get good and hot, and add the oats. Stir until your grains are covered in the butter cocoa mixture. Add the liquid, the vanilla, and bring to a boil. Turn the heat down so the mixture is simmering. Watch this carefully-it can boil over quickly so it is important to get it down to a simmer and hold it there for the duration of the cook time. Stir every 5-10 minutes. Cook for 25-30 minutes, finish with your sweetener, and enjoy!

 

 

 

 

 

 

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Hey Breakfast Skippers…

28 Apr

I am up and at the gym by 5:30 most mornings. After a good workout, I dash back home for a quick shower and then zip off to work. Nope-no time for breakfast.

But that is a huge mistake. We all know that. A healthy breakfast sets a successful eating pattern for the day, so we’d better make it a good one. That is a challenge on a tight schedule though. What is the solution? The Grab and Go breakfast.

No-not the drive through kind, the refrigerator leftover kind. Here is how to do it. First, grab a couple of eggs because they offer excellent protein. Why does that matter? Protein can help stabilize blood sugar and keeps the hunger pangs at bay. You feel full longer. Eggs pack a quality nutritional punch, so feel free to grab 3 or 4 of them. Next grab the leftover quinoa with spinach and pimento that you made last night for dinner.

Once you are at work, get situated. Check your emails, review your calendar, and fill your water bottle with refreshing ice water. Next, take your eggs and quinoa and find a microwave.

Crack your eggs into a glass microwave safe dish. Include one or two whole eggs and one or two of the whites only. Most of the protein in an egg resides in the white so use all of the whites. Don’t be afraid of those egg yolks though-they contain beneficial vitamins and minerals like choline, selenium, and B vitamins like folate.

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Next, take a fork and whip up your eggs. If you are a milk drinker, add a few tablespoons to make your eggs fluffy. Add some pepper for a little kick. Pop it in the microwave.

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Try cooking your eggs in 30 second increments until almost done, stirring your eggs every 30 seconds.

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Next, add in your grains. This adds fiber, texture, flavor and a bit more muscle building protein.

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Finish cooking your eggs with the grains.

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So there you have it. You are having a delicious healthy breakfast at the office in a snap. This is how to do a healthy Grab and Go breakfast. And the best part is that this is very budget friendly because you used leftovers. Love that! What are you doing with your leftovers?

Inspiration and the Waffle Iron

26 Mar

Inspiration. It comes from many places. A sweet smile from your child. The scents wafting out of a bakery. An impassioned speech from a respected figure. A plate with artfully arranged food.  Walking through a museum. Beautifully arranged flowers brightening a room. Inspiration, when it comes, affects us all differently.

Admittedly, I am a bit quirky, so when I get inspired it usually sends me into the kitchen. My kitchen represents an ideal arena for self expression, and allows creativity to be channeled in wonderful ways. Take, for example, a recent weekend morning. Inspiration came in the form of wonderful weather, the promise of a great bike ride, and a powerful hunger.

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The morning was a lovely temperature and getting outside to enjoy the budding day was in order. So Denis and I decided to take a long trail ride on our bikes. But first we needed to power up with a breakfast that would provide much needed energy for our ride. Eggs, Canadian bacon, and hash browns sounded delicious.

The thing is, I am not a big potato fan-unless it is breakfast. I just adore hash browns. They are crispy on the outside, creamy on the inside, and just plain yummy. But they can be a pain to make, and take a bit of talent to make well.

I’ve tried pulling out my cast iron skillet, oiling it up, shredding potatoes, seasoning them, they frying the heck out of ’em. That was my best attempt at delicious home made hash browns. And they were just so so. Then inspiration hit in the form of my trusty old waffle iron. And I made the Best.Hash.Browns. Ever.

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This is how I started-my waffle iron, potatoes, and some cooking spray. I also had salt and pepper on hand as well. I plugged my waffle iron in and set it to preheat at a medium temperature. While that was heating up I pulled the preshredded potatoes out of the freezer and quickly defrosted them. I squeezed out the excess water.

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When the waffle iron was good and hot I sprayed it with a generous amount of cooking spray. I then placed roughly 2 handfuls of shredded potatoes on the bottom plate of the waffle iron. I sprinkled salt and pepper on top, then placed the top plate over the potatoes.

The potatoes started sizzling away. Denis was busy working on the eggs and Canadian bacon while I fussed over the hash browns. Since this was an experiment with no recipe, I was not sure how long to let the potatoes cook. I watched them closely. After about 6 minutes I gently lifted the top of the waffle iron to take a peek at breakfast project. What did I find?

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Perfection. Absolute deliciousness. I used a spatula to remove the “potato waffle” from the iron. It slid off the iron and onto a plate with ease. The waffle iron made amazing breakfast potatoes. This paired with our eggs and bacon very well. The trail ride, with inspiration from the breakfast, was a rousing success.

Will I try this again? You bet! But next time I will mix in some diced bell peppers and maybe even some cheese. I can’t wait for my next inspiration!

Superfoods!

3 Sep

Superfoods! First we covered cabbage, and now the avocado.

I am confident that you have embraced that superfood, and are ready to add another one into your diet. Ready? Here we go! Bonus…the next superfood is not a cruciferous vegetable, so no worries about the, ahem, gas issue. It is avocado. This is a fun one.

Avocados, like cabbage, are a flexible food and super easy to prepare. An avocado has about 4 grams of protein per fruit and is low in sugar. Plus, they are rich n vitamin k, b vitamins, and have more potassium than a banana. Still need convincing? Consider that an avocado also contains half of the daily recommended amount of fiber, about 11 grams. (Okay, so maybe the fiber may be a bit gas producing, but you gotta consider the benefits and not just the…uumm…possible farts). This is a nutrient dense food.

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This Florida avocado graced my kitchen (although not for long!). Ugly but delicious!

Some folks shy away from this powerhouse fruit because it contains fat. True, it does, so adding it in the diet needs to be in moderation. But the fat in an avocado is monounsaturated, the “good” kind of fat. This fat can actually lower cholesterol, some studies suggest. So indulge.

When shopping for avocados, do not be deterred by ugly fruit. I actually prefer ugly fruit because it is less processed or sprayed than pretty perfect fruit. Go with an organic avocado if you can afford it. And check for ripeness. The avocado is ripe when is gives slightly to pressure. It should be a bit soft. Choose a softer avocado if you want to use it right away. If it will be in your fruit bowl for a few days, then opt for a more firm fruit and give it time to ripen.
What to do with an avocado you ask? The easiest thing to do is cut it up and eat it. Or layer it on a sandwich. Or dice it up and toss it in a salad. Avocado’s are delicious any way you eat it.

I had it for breakfast one morning for a powerhouse post workout meal. How? I turned the oven to 375 degrees. I sliced an avocado in half and took the pit out. Then I added a raw egg to the “divet” where the pit was.  Yup. Sure did. Then I put it on a baking sheet into the oven while I showered.

After about 20 minutes the egg was cooked in the avocado to perfection. I pulled it out of the oven added some low fat cheese, then popped it back in the oven for a few minutes. Voila! A breakfast packed with nutrients, protein, and flavor. Treat avocados like a baked potato and load ’em up!

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My baked avocado breakfast. So flavorful and nutritious. A fantastic post workout breakfast.

Whats next? Predictable but never to be overlooked, the avocado is the star of guacamole. If you have the fixings, making guacamole is a must with any avocado. And it is so simple. Lime, tomatoes, cilantro, and maybe some hot peppers if you are adventurous . Thats all you need for great guacamole. One of the best things about making this is that it is totally customizable. You can make it as spicy, as creamy, or as chunky as you prefer.

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Stir in lime, cilantro, and tomatoes to avocado. Nothing short of delicious!

If you want a quick guacamole, you can do that too. Mash up fresh avocados, add some salt and pepper, and squeeze a fresh lime over it. Since you are in a hurry, stir in your favorite salsa, and you are done.  Then load up your chip, your taco, or spread it on your sandwich.

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Fresh guacamole! Fabulous and flexible!

When making anything with avocado, keeping the pit in it, such as in the guacamole, keeps it from turning brown. So does adding a bit of lemon or lime juice to it. Either way, enjoy this fantastic nutrient packed superfood in many ways. Let me know what you do with your new superfood!

If you want to check out my blog on another superfood, go here. https://busymomswellness.com/2014/05/26/blast-into-super-foods/

 

 

Breakfast in Scotland

27 Jun

Breakfast.  What does it mean?  When we sleep, we are fasting, meaning we do not eat.  Breaking the fast, or breakfast, is the first meal of the day.  We are often told that breakfast is the most important meal of the day.  This is a topic of great debate in nutritional circles and beyond.  As for me, well, it’s not a meal that I skip.

There really isn’t uniformity with breakfast.  Depending on lifestyle, culture,  socioeconomic status, and time constrains, breakfast food varies.  If I have a morning workout, a protein packed breakfast is my go to choice.  If it is a lazy weekend morning, a chewy toasted bagel and some fresh fruit can be wonderful.  And, of course, if there are leftovers around, those also work at times.

Since I like to eat regionally, I enjoy all meals that reflect the personality and culture of the surroundings.  Recently I was in Scotland.  The food was spectacular.  And the breakfast was not only filling, but a very interesting combination…and one that I would not have put together.  But I loved it nonetheless.

As my beloved partner Denis and I steeped ourselves in the people, history and food of Scotland, we noticed that this breakfast was pretty much a staple in every region of the country.  The flavors varied slightly, reflecting the region of the food, but when we ordered the “standard” breakfast, it was consistent.

Breakfast consisted of bacon (it looked and tasted like ham to me, but it was called bacon), potatoes, an egg, a roasted tomato, sautéed mushrooms, and a sausage. A basket of breads also accompanied the plate.  Sometimes beans and back pudding were present too.  This meal started us off on the right foot.  Daily breakfast left us with a full belly of warm food on which to set out for the adventures that each day held for us.  Breakfast was sustaining, culturally reflective, and delicious.

So the next time you are off on travels, depart from your comfort zone.  Be open to local culturally rich experiences, including culinary.  Break your fast in the way that is right for you, but notice local flair. Scotland held many delights along our travels, and breakfast each morning started our day off just right.  Go out there and have fun. Let me know what you find.

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Resolutions. Really?

18 Jan

So it’s the beginning of the year, and the season of resolutions.  This is the time many folks decide to make healthy lifestyle changes.  People at work are buzzing about losing weight, eating better, detox potions, and avoiding fast food.  And, of course, I am no different.

I do not make new years resolutions.  I do, however, reflect on making  positive changes in the new year.  I too have been making an effort to eat a little healthier since ringing in the new year.  Getting kind of bored with my regular “go to” recipes, I have tried to energize my normal recipe repertoire by trying to put fresh new combinations together.  The other day I came up with a real winner.

I made a super healthy quinoa salad.  One day I took it for lunch at work.  Another day I had it in the morning after my workout for a healthy protein boost.  I do not limit my meals with traditional labels.    If I feel like chicken for breakfast, I eat that.  A bowl of cereal for dinner?  Sure. Why not.  So I enjoyed my quinoa all day.  And it was delicious.

Simple fresh healthy quinoa salad!  Yum!

Simple fresh healthy quinoa salad! Yum!

How did I make it?  I had about 2 cups of leftover quinoa, a handful of shredded carrots, a green onion, a half bag of spinach, and homemade vinaigrette in the fridge.  I tossed it together with a can of rinsed canned beets and Voila!  A healthful flexible meal packed with protein and veggies.  It had a nice crunch, great flavor, and a colorful appearance.

Vinaigrettes are easy to make and even easier to customize to certain tastes.  Want to try one?  Start with this.

  • 1 cup extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • 1 T. lemon juice
  • 2 T Dijon mustard
  • 1 t. of sugar
  • salt and pepper to taste

Mix all ingredients and stir vigorously with a fork.  Use to dress vegetables or your favorite salad.  Yes, it’s that simple.  I customize this recipe by using different vinegars and different mustards.  Some times I use honey instead of sugar.  If I am in a crazy mood I will add some red pepper flakes to heat things up a bit.

So anyway, this is the vinaigrette that I added to my quinoa salad.  Simple dimple.  And so good.  So as 2015 rolls on, I hope to make some more fresh and healthful dishes.  No resolutions…just a positive change or two.

 

 

 

 

 

 

 

 

Next…

25 Aug

I am a single mother that is short on time.  When I cook, I have to make it count for more than one meal.  Time is my most precious commodity at the moment, so cooking bigger sure helps in a time crunch.  If I have a little wiggle room during the weekend to cook, I try to fill the fridge for the upcoming week.

Okay, it’s no secret that I love leftovers.  They can be easy to eat as is for a second meal, or used as inspiration for a new dish.  I use my leftovers both ways.  If I cook a couple of extra pieces of chicken, that goes either in school lunches or to work with me for a second meal.  Using that chicken as inspiration for another meal might mean a nice chicken casserole or chicken salad sandwich.  Need some ideas?  Let me outline my leftovers from the past few days.

Night #1.  Leftover: Quinoa.  Used the next morning as an addition to breakfast oatmeal.  Quinoa powered up morning oatmeal following an 8 mile bike ride.  It was a solid “recovery” breakfast.

Leftover quinoa added a nice nutritionally punch to morning oatmeal.

Leftover quinoa added a nice nutritionally punch to morning oatmeal.

Night #2.  Leftover:  Goat cheese.  It was leftover from a beet salad.  My high schooler used it to spread on his “gourmet” sandwich, adding delicious creamy flavor to a weekday lunch.

Leftover goat cheese not used for this salad added flavor to a sandwich.

Leftover goat cheese not used for this salad added flavor to a sandwich.

Night #3.  Leftover:  Home made vinaigrette.  I used this drizzled over roasted veggies going into the oven.  Homemade vinaigrette is super easy to customize ingredients and flavors to make even picky eaters happy.

Leftover vinaigrette.  This isn't just salad dressing.  It has a zillion uses.

Leftover vinaigrette. This isn’t just salad dressing. It has a zillion uses.

Night #4.  Leftover: Roasted veggies.  These leftover roasted veggies made the most amazing sandwich to take to work.  I wish I also had some of that leftover goat cheese too, but it was quite tasty as is.

Roasted veggies made an awesome sandwich, panini style!

Roasted veggies made an awesome sandwich, panini style!

Night #5.  Leftover:  Pesto, shredded chicken. (Nonleftover freezer item: frozen cauliflower). I actually pulled this from the freezer to make a quick pasta dinner.  Dinner was ready in the time it took for a pot of water to boil and pasta to cook.  The cauliflower was microwaved.  Everything was tossed together for a quick and easy one dish dinner for a busy night.

By now I am sure you get the picture.  Be creative.  When cooking, cook a larger portion than you need.  Toss leftovers in both the fridge and the freezer.  And start embracing the ease of the next meal using leftovers.  Let me know what you make with your leftovers!