Tag Archives: quick breakfast

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/

 

 

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Surviving Morning (C)rush

25 Feb

Any busy parent has been stuck in what I call “The Morning Crush”.  We get caught up in finding this, grabbing that, scheduling this, signing that.  Find a coat.  Pack up lunch.  Locate the car keys.  Take the dog out.  Yup, mornings are busy.  But they are survivable.  It does take some planning and organization though.  But any parent with kids, a job, multiple schedules, taxi duty, and household management duties can do it.  In fact, planning and organization makes mornings a bit of a breeze sometimes.  As with anything, practice is key here.  You get better with experience.

Making one change at a time is a good way to make positive changes work for the long-term.  Let’s begin with a good hot nutritious breakfast.  Made fast.  Loaded with vitamins, minerals, and goodness.  And super easy.  Just pull it out of the fridge, heat it up, and enjoy.  Impossible you say?  Nope, not at all.  With a little advance planning and prep, weekday morning breakfast will be a snap.

My secret weapon here is oatmeal.  Made ahead of time, my oatmeal will keep in the fridge, and can even be frozen.  It is quick to reheat on a busy morning, and a healthy way to begin any day.  And for those of you with a sweet tooth, you can add in fresh or dried fruit to sweeten this without sugar.  The possibilities are endless with the add ins to make my oatmeal into your oatmeal.  Just toss in what you have around, within reach, and bammo!  You have a powerhouse start to your day in minutes.

I make oatmeal with quinoa.  Why add quinoa to oatmeal?  Well, first of all, it is a good way to add another whole grain to your diet.  Second, quinoa is a complete protein.  Third, this pumped up oatmeal is stick to your ribs and will really hold off hunger and temptation for the entire morning.  Quinoa is also a good source of iron and fiber.  I like to make a big batch of quinoa and keep extra in the fridge.  In addition to adding it to oatmeal, I also add it to, for example, roasted veggies for an easy side dish for supper.  But back to oatmeal.  Let me share my pumped up oatmeal recipe for you to try.

Do Ahead:  Make a large batch of quinoa.  Cool and keep cooked quinoa in the fridge.

Amy’s Pumped Up Oatmeal

  • 2 cups skim milk (may substitute with almond or soy milk if desired)
  • 2 cups water
  • 2 cups oatmeal
  • 1 t. cinnamon
  • 1 cup cooked quinoa
  • dried fruit like raisins, and/or 1 banana to add, sliced, at serving time (avoid if watching sugar intake. Dried fruits are high in sugar.)
  • nuts or seeds, like sunflower or almonds, to add at serving time

Combine water and milk in a saucepan over medium high heat.  When boiling, add oatmeal and cinnamon, stir, and turn heat down so the oatmeal simmers uncovered.  Cook for 5 minutes.  Stir in quinoa.  Continue cooking until desired doneness, about another 5 minutes, stirring as needed.  Remove from heat.  Portion in 6 ounce serving size and refrigerate or freeze.  Easy tip:  Freeze in muffin tin.  Pop out to heat and serve.

When ready to prepare, remove number of portions needed from fridge or freezer and place in separate bowls.  Add 1 T. water and microwave for 2-3 minutes.  Stir and add fruit, nuts, and/or seeds.  Enjoy a super fast, easy, and nutritious breakfast.  This is a terrific recipe to customize for preferences.  I have had this breakfast, and it has lasted through morning crush, a tough workout, and a busy morning at work.

There you go.  One step toward making morning crush more manageable.  And a way to start your day off with a solid healthy breakfast!  Go ahead.  Get going.  There is nothing stopping you.  Bon appetite!