The cooler weather this week has been absolutely beautiful and much appreciated on my runs.
Apple-cinnamon porridge. Slice one small apple and add for last 10 min of cooking time. Add cinnamon, ginger, cloves, allspice, vanilla, and a drop of honey.
It has been as nippy as 55 degrees in the mornings- so refreshing! This little fall preview got me craving something warm and comforting to refuel with post-run. I just posted about the psuedo-grain, amaranth, under the topic index last week. The recipe I posted was for amaranth squares made with honey and peanut butter, but amaranth also makes a great hearty breakfast porridge.
Directions: Mix 1/2 C dry amaranth with about 3/4 C water. Bring to a boil, then reduce to a simmer. Let cook for 20-25 minutes. The grain will get slightly larger and more translucent in color when its done. This serving provides 14 grams of both protein and fiber, 40% of your daily value for iron, and about 360 calories.
Blackberry, lime& ginger porridge. Squeeze juice from 1 lime and a dash of salt & ginger into amaranth as it simmers on the stove. Once cooked, transfer to a serving bowl and top with berries
I made 2 different varieties, apple-cinnamon, and blackberry, lime & ginger.
Wow it’s hard to believe that summer is about half over already… I still have A LOT of cooking left to do before I head back to school in August. I’ve heard from countless people that one of the major obstacles to healthy eating for them is the issue of not having the time to make healthy meals and consequently reaching for poor food choices. I experience this same problem, especially during the school year when a typical day may involve two workouts sandwiching a full school day and then a homework load that takes until bedtime or later to complete.
The solution to this problem is planning! The more I learn about cooking and eating well, the more I realize how important it is to commit to healthy habits and planning ahead. By mapping out the meals you want to prepare for dinner throughout the week and grocery shopping on the weekend, eating balanced meals during the week when you’re busy will be much more manageable. Make Sundays your “prep” day and do as much of your cooking ahead of time as possible. Chop any needed veggies and freeze foods to pull out and reheat later in the week. Most foods you prepare will stay fresh in the refrigerator for 4-5 days. Get into this routine and you will feel empowered and in control of your health, I promise!
The banana bread I made this week is a great example of something you can make ahead of time and enjoy all week. I found the recipe here. I loved this recipe because it is made from natural ingredients and does not contain any sugar or butter! It is a tasty treat, without the nutritional fallout, and who doesn’t want that kind of deal?!
Warm and chocolatey banana bread= YUM
2.5 C oats
1 C plain nonfat greek yogurt
2 ripe bananas
1 tsp vanilla
2 tbsp ground flaxseed
1 tsp baking soda
2 tsp baking powder
1/2 C honey
1 bar of 88% dark chocolate, chopped into small chunks, keep a few out of the batter to drop on top of bread or muffins before placing in the oven
Directions:Place oats in food processor and let run 10-15 seconds, or until “flour-like”. Pour into mixing bowl. Process bananas until smooth, liquid consistency. Add to bowl of oats, along with the remaining ingredients. Stir until all ingredients are well combined. Spray pan with non-stick spray. Cook at 400 degrees. Muffins will take 18-20 minutes, while bread in a loaf pan will take 40- 45 minutes. Cover the loaf pan with foil to allow the inside of the bread to cook fully without over-browning the top.
Here is another one of my breakfast creations this week. This is a healthy twist on the traditional egg and potato breakfast eaten by many. Microwave 1 small sweet potato for 3 minutes, then cut into cubes. Dice up 1 cup of spinach along with two pinches of fresh rosemary. Sprinkle greens over eggs in a skillet. Add salt and pepper to taste. Add diced sweet potatoes to skillet and cook, turning over often, until lightly browned. This is a great way to start your day with quality sources of protein, carbohydrates, fiber, and nutrients. Not to mention this meal provides two servings of veggies before noon! #Plantstrong
Following a solid 8 mile run this morning, I decided to try out a new breakfast recipe I found on fedandfit.com for egg-stuffed tomatoes.
What a good idea!! I sliced off the top of the tomato with a knife, then hollowed out the inside with a spoon. I mixed 2 eggs, diced arugula, fresh chopped basil from the garden, and a dash of salt and pepper in a bowl. Next I poured the mixture into the hollowed out tomato. Bake at 350 degrees for 30-35 minutes. Eggs will be on the runnier side.
I served the tomato on a bed of quinoa and enjoyed a big bowl of watermelon on the side. Some black coffee completed the meal, although it was already pretty hot at 9 am this morning. There was a heat flash that followed. Too bad I don’t like iced coffee!
One of the most frequent questions that I get asked when people learn that I am an aspiring dietitian is what I have for breakfast every morning (as if there were some magic breakfast for being thin and healthy! ha!). I can never give them a clear cut answer, however, because the truth is that I usually eat something different every day! Usually, I have some combination of fruit, nuts, plain oatmeal/cereal, and plain nonfat greek yogurt. Many people eat oatmeal or yogurt for breakfast, but be aware that the flavored varieties are higher in sugar! Adding fresh fruit is a great way to add flavor to your breakfast naturally- while adding fiber and vitamins 🙂
I promise to post more pictures of my breakfasts throughout the summer. Here is what I had this morning:
I spooned 1 container of plain nonfat Oikos greek yogurt into a bowl, added fresh blueberries, pomegranate arils, chopped mint leaves, sunflower seeds, and then drizzled a little bit of organic honey on top for extra sweetness. It was DELICIOUS. Try it!
Here is what it looked like once I stirred everything together: