I don’t know about you, but I am always looking for quick, easy, and healthy breakfast recipes that can be prepared ahead of time for the busy work week. Well, I just found a delicious one from Health.com! It uses a sautéed mixture of onion, mushrooms, and red bell peppers with chopped parsley and basil; but I substituted it with frozen organic spinach for added nutritional value. It’s one of those recipes that you can change some of the ingredients to suit your tastes. What was really important to me, I found that they can be stored in snack bags (even frozen) and reheated in the microwave! I am so glad to add some tasty variety to my morning breakfast meals!
- 1 tablespoon organic extra-virgin olive oil
- ½ chopped medium onion
- ¾ cup chopped red bell pepper
- 1 cup chopped mushrooms
- ½ cup chopped frozen organic spinach, thawed
- Sea salt
- Freshly ground pepper
- 6 large organic eggs
- 2 tablespoon organic nonfat or whole milk
- Preheat oven at 350° F.
- Heat the olive oil over medium heat in a large nonstick frying pan. Add onion, bell pepper and mushrooms. Cook until tender. Add the spinach and stir. Finally, salt and pepper to taste.
- Grease a 12 cup muffin tin with oil. Add the vegetable mixture.
- Using a 2 cup glass measuring cup with spout, whisk the eggs and milk together. Add salt and pepper. Pour into muffin cups. Bake for approximately 17 minutes.
- Using a small spatula, gently remove frittatas from muffin tin. Serve immediately.
I love lemons so much that in my last two homes, we have planted a lemon tree. Well, we were very fortunate to have a “bumper crop” of lemons this year. This was quite the surprise, since I never covered the tree when freezing temperatures hit Las Vegas! I needed to use the lemons before they spoiled, so I decided to try the lemon poppy seed muffin recipe that I had “pinned” several months ago.
I have to admit I was a little nervous about substituting buttermilk with Greek yogurt, but it came out so delicious and moist that I couldn’t have been happier. It was made with fresh lemon juice and zest, so the flavor was just perfect! The only other change I made was eliminating the ¼ teaspoon salt. I found this wonderful recipe on Food.com by Dine and Dish, September 30, 2004. I promise you that you won’t be disappointed! These lemony treats would be a hit at your next Sunday brunch!
It is truly amazing that my tree has so many edible lemons and that I have so many buds that are starting to flower! I won’t be neglecting this tree anymore and it will be trimmed and fertilized organically soon!
- ½ cup (1 stick) organic butter, room temperature
- ⅔ cup organic sugar
- 2 large organic eggs, separated
- 1⅓ cup organic flour
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- 2 tablespoons poppy seeds
- Zest of 2 lemons, grated
- ½ cup organic Greek nonfat plain yogurt
- 2 tablespoons lemon juice
- 1 teaspoon organic vanilla
- Preheat oven to 350° F. Line muffin tin with baking cups.
- Using a large bowl, cream the butter and sugar, until fluffy with a mixer.
- Add one egg yolk and beat well, then add second egg yolk and beat well again.
- Using a separate bowl, mix together the dry ingredients, poppy seeds and lemon zest.
- With the mixer set at low speed, combine the dry ingredients to the creamed mixture, alternating two times with the yogurt, then lemon juice and finally, add the vanilla. Beat until just smooth.
- In a separate bowl, beat the egg whites until you get soft peaks. Then gently fold into the muffin batter, until combined.
- Spoon batter into the muffin cup, ¾ full.
- Bake for 25 minutes, until golden brown and inserted toothpick comes out clean in the center. Cool in muffin pan for 5 minutes. Makes 12 muffins.
Hello everyone! Happy New Year! Like most of you, I have been busier than usual with the holidays, but it’s time to get back to a more “normal” healthier lifestyle. My inspiration for this dish came from a pin that I thought I “pinned” onto to my Pinterest account. Well, no surprise to me, I couldn’t find it. Fortunately, I have a good memory. What I love about this hash is that has very few ingredients, just seven, including the salt, pepper and olive oil. The sweet potatoes tastes great when mixed with the gooey egg yolk! This is a wonderfully healthy and easy way to start your morning!
- 2 medium sweet potatoes, peeled and cubed (¼ to ½-inch)
- 1 tablespoon organic extra-virgin olive oil
- ½ cup chopped onion
- 1 green onion, thinly sliced
- Sea salt
- Freshly ground pepper
- 2 organic eggs, fried
- Steam cubed sweet potatoes, until just tender.
- In a large nonstick frying pan, heat the olive oil over medium heat. Sauté the onion, add the sweet potatoes and the green onion. Salt and pepper to taste. Cook until potatoes are crisp and brown. Top with fried egg. Serve immediately. 2 servings.
I can control what I eat and how much I exercise, but I can’t control my family medical history. I just had my annual physical and certain numbers have changed since my visit, so it’s time for me to take control! Let me just say that my numbers were not so bad that I need to take medications or supplements, but I got my wakeup call to take action. So for the next six months, I will be working on getting regular exercise, making some changes to my diet and most importantly, reducing my intake of juke foods! By doing this, I hope to find out if these changes were caused by my bad habits, not exercising enough and eating juke food, or just getting older and genetics!
I prefer steel cut oats over rolled oats, because they are less processed and therefore, retain more fiber and protein. Before, I made my steel cut oatmeal with healthy walnuts and organic dry cranberries. Now, I make it with healthy walnuts and cinnamon! Rather than sweetening my oatmeal with brown sugar or honey, I use Stevia instead, because it does not affect blood glucose levels.
- 4 cups water
- 1 cup Trader Joe’s Organic Steel Cut Oats
- Organic walnuts, chopped
- Organic Stevia
- Organic nonfat milk, optional
- Boil water in a medium saucepan. Add oats and stir. Reduce heat and simmer for about 30 minutes, stirring occasionally. Add Stevia to taste.
- Place oatmeal in individual bowls. Sprinkle with cinnamon and walnuts. Add milk, if desired. Serves 4.
I have listed below some of the health benefits of each of the three key ingredients:
Benefits of Steel Cut Oatmeal
- Improving blood sugar levels in diabetics and improving cholesterol levels
- A good source of protein
- A good source of B vitamins and iron
Benefits of Walnuts
- Decrease the LDLs (bad cholesterol)
- Reduce the problems associated with the Metabolic Syndrome—excessive blood fats (triglycerides), high blood pressure, low HDLs (good cholesterol) and obesity
- Help in reducing the risk of future cardiovascular problems associated with type 2 diabetes
Benefits of Cinnamon
- Helps reduce triglycerides
- Aids in the prevention of tissue damage and inflammation caused by high levels of blood sugar
- Helps to reduce the rise of blood sugar levels after a meal
- Promotes better brain function
For the next six month I will greatly reduce my consumption of my favorite “prepared” cereals to see if making these slight changes will make a difference in my numbers. For an occasional variation, I will be adding some healthy blueberries or raspberries to my oatmeal!
This morning I decided to have a healthy omelette for breakfast. I’ve been wanting to try this recipe I found on the Williams-Sonoma website for a while. I made a few changes; using olive oil, instead of avocado oil, and using button mushrooms, instead of cremini and king oyster. The omelette is thinner than the traditional one, almost crepe-like in thickness. You can taste the buttery avocado, the sweet caramelized onion and the savory mushrooms. This is truly a satisfying breakfast, especially when one is trying to reduce the refined carbs in the diet!
- Organic extra-virgin olive oil
- 1 onion thinly sliced
- 2 tablespoons water
- Sea salt
- Freshly ground pepper
- 8 ounces mushrooms, thinly sliced
- 4 organic eggs
- 2 tablespoons chives, thinly sliced
- 1 avocado, peeled, pitted and thinly sliced
- Heat 1 tablespoon oil over medium-high heat in a 9-inch nonstick frying pan. Add onions and cook, stirring occasionally, until “caramelized” brown, about 8 minutes. Season with salt and pepper. Transfer to a bowl.
- Add another 1 tablespoon oil to the pan and heat over medium-high heat. Add mushrooms and sautéed until brown, stirring occasionally for about 8 minutes. Add salt and pepper to taste. Transfer to a bowl. Wipe out the pan with a paper towel.
- In a medium bowl, whisk together the eggs, water and chives. Add salt and pepper. Heat 1 tablespoon oil in the pan over medium heat. Add half of the egg mixture. Using a spatula, push the eggs towards the center and swirl pan to evenly distribute the uncooked egg. Cook for 1 minute. Add half the onions and mushrooms to the center of the omelette. Then add half the avocado on top, space evenly. Cook until the eggs are set, about 1 minute. Fold the sides of the omelette towards the center and gently slide off pan onto a plate. Repeat, making the second omelette. Serves 2.
For those who have been following me for a while, you know that one of my favorite places to food shop is Costco. A couple of months ago, I brought a 5 pound bag of Central Milling Company’s Organic 6-Grain Pancake and Waffle Mix. It’s been sitting in my pantry ever since.
This morning I decided to finally try this product, because I wanted use up the organic blueberries that I had bought the other day. I must say that this was a fabulous find! It contains 5 organic whole grains—red winter wheat, barley, corn, soft white wheat and rye—plus organic wheat flour. The pancakes had just the right amount of sweetness, tenderness and nuttiness. I loved how the warm blueberries would burst in your mouth! To make it even more delicious, I topped it off with a little organic butter and maple syrup. What a perfect comfort food breakfast! I can’t wait for Laura to come home from her internship, so that I can make them for her! Ingredients:
- 1 cup organic nonfat milk
- 3 tablespoons organic canola oil
- 1 organic egg
- 1½ cups Central Milling Co. Organic 6-Grain Pancake & Waffle Mix (see Blogger’s Note below)
- ½ cup+ organic blueberries
- In a medium bowl, whisk together thoroughly the milk, oil and egg.
- Using a large bowl, add dry mix and pour in the liquids. Whisk together until large lumps are gone. Be careful not to over mix. Finally, gently stir in blueberries.
- Lightly grease a nonstick frying pan. Heat pan over low-medium heat. To make each pancake, add ¼ cup of batter. Cook until golden brown on each side. Makes 10 5-inch pancakes.
Blogger’s Note: The only retailer selling this product is Costco and it is not always available. For readers interested in purchasing this deliciously healthy pancake and waffle mix and don’t have access to a Costco, please click on the following link: Central Milling Company. They sell a 5 pound bag for $9.55. I am not personally benefiting in any manner by recommending this product.
This morning, I was craving some blueberry muffins. Luckily, I did have some fresh organic blueberries in my refrigerator. So I went to my bookshelf and found this recipe in the Williams-Sonoma Kitchen Library cookbook, Muffins & Quick Breads, Weldon Owen Inc., 1993. What I especially liked about this recipe was that I could use milk, instead of buttermilk or yogurt. All my ingredients used today were organic, except for the baking powder and baking soda. My muffins were very moist and not too sweet with just a hint of cinnamon. Needless to say, I had a wonderful treat with my morning coffee!
- 2 cups all-purpose flour
- ⅔ cup sugar
- 2½ teaspoons baking powder
- ¼ teaspoon baking soda
- ½ teaspoon salt
- 1 teaspoon ground cinnamon
- 1 cup milk ( I used nonfat)
- ½ cup (1 stick) butter, melted
- 2 eggs
- 1 cup fresh blueberries
- Preheat oven to 400 degrees.
- Line standard muffin tins with 16 baking cups.
- In a medium bowl, blend together the flour, sugar, baking powder, baking soda, salt and cinnamon.
- Using another medium bowl, whisk together the milk, butter and eggs until smooth. Add the dry ingredients and mix until just blended. Finally, stir in the blueberries.
- Spoon batter into the muffin tins, ¾ full.
- Bake for 15 to 20 minutes, until a toothpick inserted in the center comes out clean.
- Cool in tins for 5 minutes and remove onto a cooling rack. Make 16 muffins.