Starting the day with a good breakfast is ideal. Making it yummy is even better. Here's a recipe I use to start several of my mornings. It's different and spicy in the morning doesn't always do it for everyone, but give it a try...you might decide to wear a sombrero to work it's that good.
Mexican Pizza Egg White Omelet
1 cup egg white substitute, or 7-8 egg whites
1 tsp. Italian seasoning
1 1/2 Tbsp. pizza sauce
Sprinkle of feta cheese (about 1/8 cup)
2-3 Tbsp. mild salsa
3/4 cup shredded lettuce
2-3 minced olives (optional)
Mix egg substitute with the Italian seasoning. Pour into Pam-sprayed medium skillet over medium heat. Flip when eggs are almost cooked through. Finish cooking until eggs are done. Transfer to serving plate. Spread pizza sauce over the whole thing. Sprinkle with the feta cheese. Top with lettuce and salsa. Sprinkle olives on top. Devour and enjoy.
Tuesday, October 27, 2009
Wednesday, October 21, 2009
Lovin' My Pumpkin
I am often asked what are some of my favorite go-to snacks. Well, as I was stirring up one of my very favorite's just a few minutes ago, I thought I would tell ya'll about it...and why it's star ingredient-pumpkin-is so very good for you.
Pumpkin has many benefits, one being it is full of Vitamin A. And why is Vitamin A good for you? Well, Vitamin A helps your eyes to adjust to light changes, it also helps keep your skin, eyes and mucous membranes moist. It also has been said to play a part in fighting off cancer. Pumpkin is also high in carotenoids which are excellent at neutralizing free radicals. Pumpkin also contains many common nutrients like iron, zinc and fiber. It's an amazing and delicious food I enjoy year round.
One quick way to enjoy pumpkin is to mix it with Trader Joe's 0% Greek Yogurt which contain a good dose of protein at 22 grams a cup! The yogurt and pumpkin combined with the rest of the ingredients listed is a yummy and nutritious snack or even dessert!
1/2 cup canned pumpkin
1/2 0% greek yogurt
1/2 tsp. cinnamon
1/4 tsp. nutmeg
a little no calorie sweetener (optional)
Mix it up. Heat it up. Yum.
Enjoy!
Pumpkin has many benefits, one being it is full of Vitamin A. And why is Vitamin A good for you? Well, Vitamin A helps your eyes to adjust to light changes, it also helps keep your skin, eyes and mucous membranes moist. It also has been said to play a part in fighting off cancer. Pumpkin is also high in carotenoids which are excellent at neutralizing free radicals. Pumpkin also contains many common nutrients like iron, zinc and fiber. It's an amazing and delicious food I enjoy year round.
One quick way to enjoy pumpkin is to mix it with Trader Joe's 0% Greek Yogurt which contain a good dose of protein at 22 grams a cup! The yogurt and pumpkin combined with the rest of the ingredients listed is a yummy and nutritious snack or even dessert!
1/2 cup canned pumpkin
1/2 0% greek yogurt
1/2 tsp. cinnamon
1/4 tsp. nutmeg
a little no calorie sweetener (optional)
Mix it up. Heat it up. Yum.
Enjoy!
Monday, October 19, 2009
It's Just Nuts...
Nut butters...one word, yum. I love 'em all...peanut butter, almond butter, cashew butter, and my new favorite, macadamia nut butter.
Many people think of Skippy or Jif when peanut butter is mentioned. Not me. I think of that beautiful nut butter maker in my grocery store's health food section. It grinds those nuts into a smooth, delicious and very nutritious paste. It's just amazingly yummy.
It took my family a little while to get used to it, but after a few days, they couldn't tell the difference. But I know what the difference is...it's just nuts...no sugar, no extra oils, no mega amounts of salt, nothing, nada.
I consider nuts to be a great source of what I call, "good" fats.
"Good" fats, when eaten in moderation along with a balanced and nutritious diet have huge benefits...
Dietary fat is an important source of energy in the manufacture and balance of hormones, in the formation of our cell membranes, in the formation of our brain and nervous systems, and in the transport of the fat soluable vitamins, A, D, E, and K. Also, fat intake provides two essential fatty acids, linoleic acid and linolenic acid; the body cannot make these on its own. There are numerous other benefits in having dietary fat in one's diet.
Consuming nut butters can be ultra yummy. My kids and I enjoy peanut or almond butter on apple slices for an afternoon snack. My hunk of a husband enjoys almond butter in his morning oatmeal. And I enjoy a couple of teaspoons of cashew butter on top of my whole wheat, high fiber tortilla wrap. I sprinkle cinnamon over the whole thing and ahhhh...pure bliss.
I recently purchased my own nut butter maker. It's quite small and obnoxiously noisy, but makes really yummy nut butters. I have tried all kind of nuts in it, and each works really well....except for walnuts. I didn't care for the consistency of walnut butter; it didn't have enough natural oil to create the smoothness I so love. But my very favorite is macadamia nut butter. Oh my, it's just crazy awesome and a little goes a long ways.
If you don't have your own handy-dandy nut butter maker and your local grocery doesn't have one, there are quite a few jar brands that are just as good, usually found in the natural section of your grocery store. Remember to analyze the ingredient list. The better-for-you kinds will consist of just nuts and maybe a little salt. There are new kinds and variations coming out all the time. One I found yesterday at Trader Joe's that is super yummy is "Trader Joe's Valencia Peanut Butter with Roasted Flaxseeds." Now this kind does contain an added ingredient, roasted golden flaxseeds, but this is a good-for-you additional ingredient. It also contain sea salt, but only 55 mgs... It has a bit of crunch here and there and is excellent straight out of the jar. Just remember nut butters are higher in calories, so consume in moderation and don't down half the jar at a time.
Give natural nut butters a try, you just may go nuts.
Your nutty buddy,
Stef
Many people think of Skippy or Jif when peanut butter is mentioned. Not me. I think of that beautiful nut butter maker in my grocery store's health food section. It grinds those nuts into a smooth, delicious and very nutritious paste. It's just amazingly yummy.
It took my family a little while to get used to it, but after a few days, they couldn't tell the difference. But I know what the difference is...it's just nuts...no sugar, no extra oils, no mega amounts of salt, nothing, nada.
I consider nuts to be a great source of what I call, "good" fats.
"Good" fats, when eaten in moderation along with a balanced and nutritious diet have huge benefits...
Dietary fat is an important source of energy in the manufacture and balance of hormones, in the formation of our cell membranes, in the formation of our brain and nervous systems, and in the transport of the fat soluable vitamins, A, D, E, and K. Also, fat intake provides two essential fatty acids, linoleic acid and linolenic acid; the body cannot make these on its own. There are numerous other benefits in having dietary fat in one's diet.
Consuming nut butters can be ultra yummy. My kids and I enjoy peanut or almond butter on apple slices for an afternoon snack. My hunk of a husband enjoys almond butter in his morning oatmeal. And I enjoy a couple of teaspoons of cashew butter on top of my whole wheat, high fiber tortilla wrap. I sprinkle cinnamon over the whole thing and ahhhh...pure bliss.
I recently purchased my own nut butter maker. It's quite small and obnoxiously noisy, but makes really yummy nut butters. I have tried all kind of nuts in it, and each works really well....except for walnuts. I didn't care for the consistency of walnut butter; it didn't have enough natural oil to create the smoothness I so love. But my very favorite is macadamia nut butter. Oh my, it's just crazy awesome and a little goes a long ways.
If you don't have your own handy-dandy nut butter maker and your local grocery doesn't have one, there are quite a few jar brands that are just as good, usually found in the natural section of your grocery store. Remember to analyze the ingredient list. The better-for-you kinds will consist of just nuts and maybe a little salt. There are new kinds and variations coming out all the time. One I found yesterday at Trader Joe's that is super yummy is "Trader Joe's Valencia Peanut Butter with Roasted Flaxseeds." Now this kind does contain an added ingredient, roasted golden flaxseeds, but this is a good-for-you additional ingredient. It also contain sea salt, but only 55 mgs... It has a bit of crunch here and there and is excellent straight out of the jar. Just remember nut butters are higher in calories, so consume in moderation and don't down half the jar at a time.
Give natural nut butters a try, you just may go nuts.
Your nutty buddy,
Stef
Tuesday, October 13, 2009
Break the Fast...
We know breakfast is important; we've been told it over and over again. Well, I won't bore you with the why, just trust me and eat as soon as you get up in the morning. Here's one of my favorite breakfast recipes.
Stef's Good Start To The Day Pancakes
1/3 cup oatmeal (complex carb)
5 egg whites (protein)
1/4 blueberries (simple carb)
2 tsp. cinnamon (yummy spice which is thought to help increase metabolism)
1/2 tsp. nutmeg (just another yummy spice)
2 tsp. natural almond butter (good fat)
drizzle of sugar free maple syrup (about 1/8 cup)
Mix first 5 ingredients together in a bowl. Pour into a heated medium size skillet sprayed with Pam spray. Flip when underside is golden brown about 1-3 minutes. Cook for another minute or so. Top with almond butter and drizzle of sugar-free syrup (Cary's is my favorite). Eat up.
Calories 273, Fat 6.9, Carbs 32.3, Protein 23.1
To breaking the fast,
Stef
Stef's Good Start To The Day Pancakes
1/3 cup oatmeal (complex carb)
5 egg whites (protein)
1/4 blueberries (simple carb)
2 tsp. cinnamon (yummy spice which is thought to help increase metabolism)
1/2 tsp. nutmeg (just another yummy spice)
2 tsp. natural almond butter (good fat)
drizzle of sugar free maple syrup (about 1/8 cup)
Mix first 5 ingredients together in a bowl. Pour into a heated medium size skillet sprayed with Pam spray. Flip when underside is golden brown about 1-3 minutes. Cook for another minute or so. Top with almond butter and drizzle of sugar-free syrup (Cary's is my favorite). Eat up.
Calories 273, Fat 6.9, Carbs 32.3, Protein 23.1
To breaking the fast,
Stef
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