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Healthy Breakfast Ideas

 

 

 

 

 

 

 

Set the day’s tone by choosing from the best of the breakfast world. Here are some ideas:

How about a breakfast salad? Chicken, spinach, broccoli, olives, tomatoes?

Oatmeal, Ceylon Cinnamon, Cherries and  Pumpkin Seeds

Whole-grain, low-sugar cereal with fruit and nonfat milk

Chia pudding with yogurt and berries

Whole-grain toast or whole wheat English muffin with peanut butter and a peach

Scrambled eggs or egg whites with whole grain English muffin or whole-wheat pita

Fruit smoothie blended with whey protein and wheat germ

Whole Grain toast spread with mashed avocado and poached egg

Oatmeal with raisins, prunes, banana or dried apricots, nuts

1 homemade bran muffin

Acai bowl with fruit

1 apple with 1 mozzarella string cheese stick

1 cup low-fat cottage cheese topped with 1/2 cup peaches canned in their own juice

1 cup tomato or vegetable juice (choose low-sodium to reduce salt intake), 4 whole wheat crackers, 1 ounce low-fat cheddar cheese

1 cup plain yogurt mixed with 1/2 cup berries and 2 Tbs low fat granola

1/4 melon with 1/2 cup low-fat cottage cheese

Egg sandwich made with 2 slices whole wheat toast, 1 fried egg and 1 slice low-fat cheese, 1 sliced tomato; 1 banana

Smoothie made with 1/2 cup skim milk, 1 cup plain fat-free yogurt, 1 cup blueberries (fresh or frozen), 2 teaspoons wheat germ or flaxmeal, ceylon cinnamon and 1/2 cup orange juice.

Make-your-own granola: Mix 3/4 cup bran flakes with 3 tablespoons raisins, 1/2 small banana and 2 teaspoons chopped walnuts or almonds; eat with 1 cup skim milk

2-egg omelet with 1/2 cup chopped sautéed vegetables (use a non-stick skillet for the egg and vegetables); 1 slice whole wheat toast topped with 1 teaspoon tub margarine or jam; 1 cup skim milk

1/2 whole wheat English muffin topped with 1 ounce melted low-fat cheese and 1 ounce Canadian bacon; 1/2 grapefruit; 1 cup skim milk

1 oat bran frozen (or homemade!) waffle topped with 1/2 cup low-fat cottage cheese, 2 teaspoons maple syrup and 1/2 cup strawberries; 1 cup skim milk

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Chicken, Red Pepper and Onion Skewers

3 1/2 oz. boneless, skinless chicken breast
1/2 red bell pepper, cut in 1/2 inch squares
1/4 small sweet onion, cut in 1/2 inch squares

You may also substitute small mushroom caps for 1/4 pepper or onion, if desired.

For Marinade:
1 Tbsp. Red Wine Vinegar
2 drops Worcestershire Sauce
1 Garlic Clove, finely chopped
1 dash Cayenne Pepper, if you like it spicy

Mix marinade in a medium size bowl. Cut chicken into chunks and place into the bowl. Mix so that marinade covers chicken evenly. Cover and refrigerate 30 minutes.

Meanwhile cut the vegetables.

Arrange chicken, peppers and onion on metal skewers.

Grill skewers or sauté in skillet (using non-stick cooking spray) approximately 15-20 minutes until done.  Serves 1.

142 calories, 23 g protein, 7 g carbohydrate  and 1 gram fat.

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Maria Faires’ Instant Pot Mushroom Risotto

 

 

 

 

 

This is an elegant, intensely mushroom flavored risotto. The soy sauce and miso bring out the fresh flavor of the mushrooms.

·        4 cups homemade or store-bought low-sodium chicken stock or vegetable stock

·        1 ounce dried shitake mushrooms

·        1 1/2 pounds of any or a mixture of mushrooms, such as cremini, shiitake, oyster or chanterelle, trimmed and thinly sliced

·        4 tablespoons extra-virgin olive oil

·        4 tablespoons salted or unsalted butter

·        Kosher salt and freshly ground black pepper

·        6 ounces of about 1 medium yellow onion, finely chopped

·        2 medium cloves garlic, finely minced

·        1 1/2 cups risotto rice, such as Aroborio, Carnaroli, Vialone, Nano, or Baldo

·        2 teaspoons soy sauce

·        1 tablespoon white or light miso paste

·        3/4 cup dry white wine, such as Pinot Grigio, Sauvignon Blanc, or Unoaked Chardonnay 

·        1 ounce finely grated Parmigiano-Reggiano cheese, plus more for serving

·        ½-1 cup minced fresh parsley

Place stock and dried mushrooms in a microwave-safe 1.5 quart capacity bowl and microwave on high power until simmering, about 5 minutes. Remove from microwave. Set aside and let mushroom hydrate as you do other prep.

Turn the instant pot onto sauté. Heat olive oil and butter in the base of a stirring, until butter has melted. Add fresh mushrooms, season lightly with salt and pepper, and cook, stirring occasionally, about 8-10 minutes.

Using a slotted spoon, transfer rehydrated mushrooms to a cutting board and roughly chop. Reserve liquid to add later with the stock.

Add onion, garlic, and chopped rehydrated mushrooms and cook, stirring frequently, until onions are softened, about 4 minutes.

Add rice and cook, stirring, until rice grains start to look translucent around the edges and milky/cloudy in the center. This takes about 10 minutes.

Stir in soy sauce and miso paste until evenly incorporated. Add wine and cook, stirring, until wine has almost fully evaporated, about 2-3 minutes.

Pour stock and stock mushrooms soaked in into pot. Scrape any grains of rice or pieces of onion from side of pressure cooker so that they are fully immersed. Close pressure cooker and press “steam” and 5 minutes. The instant pot will take about 10-12 minutes to get up to pressure then “5” will appear on the display. When the timer goes off, safely release the steam vent and allow to vent.

Open the instant pot and stir to combine the rice and cooking liquid. Stir in cheese and parsley. If the risotto is too soupy, cook on the sauté function for a few minutes longer, stirring, until it begins to thicken more. If it is too thick, stir in some hot water.

How to Tell If Risotto Is Cooked Perfectly

Take a grain or two of rice out of the risotto and press against a cutting board with your finger to smash the grains. If the rice is not done, you’ll notice a small hard white piece that remains (the uncooked part of the rice grain). If there is no hard white piece is left, the risotto is done.

Season to taste with salt and pepper and serve immediately on hot plates, passing extra cheese at the table.

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