Blueberry Breakfast Parfait

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parfait

Ingredients:

(Makes 2 servings)

  • 1/2 cup no-fat or low-fat vanilla Yogurt
  • 1 cup Blueberries (thawed frozen berries are great too)
  • 1/2 cup Granola breakfast cereal

Optional: Nuts, other types of cereal, and other types of fruits like raspberries, mangos, or apples.

Instructions:
1. In a small glass, dollop a spoonful of yogurt, sprinkle a layer of berries, followed by a spoonful of cereal. Repeat layers until all ingredients are used up.

🙂 enjoy

Source:

http://www.mrbreakfast.com/superdisplay.asp?recipeid=2560

Healthy Breakfast Swaps

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Here are some other healthy swaps…

  • Instead of this: Frozen waffle with syrup
  • Eat this:1 egg, a slice of whole wheat toast, and an apple
  • Instead of this: Hot wheat cereal with brown sugar.
  • Eat this: Rolled oats with blueberries
  •  Instead of this: Corn, rice, wheat, or bran flakes with raisins
  • Eat this: Kellogg’s All-Bran cereal with strawberries or peaches
  • Instead of this: 1/2 bagel or English muffin with jam
  • Eat this: A whole wheat pita with peanut butter

The key: Choose carbs that are digested slowly — that is, unrefined carbs that are high in fiber — instead of ones that your body will burn fast for energy!

Source:

http://www.readersdigest.ca/food/cooking/4-healthy-breakfast-swaps

http://www.allyou.com/diet-fitness/diet/low-calorie-breakfast

Russel S.

CREPE WITH FRESH FRUITS

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crepe

Ingredients:

(makes 8 crepes)

  • 1 cup All-purpose flour
  • 2 Eggs
  • 1/2 cup Water
  • 1/2 cup Milk
  • 1/4 teaspoon Salt
  • 2 Tablespoons Butter, melted
  • Fresh fruit of choice: strawberries, peaches, blueberries are some tasty options.

Optional: honey for a little sweetness!

Instructions:

  1. In a mixing bowl, whisk together the flour and the eggs. Gradually add in the milk and water, stirring to combine.
  2. Add the salt and butter; beat until smooth.
  3. Heat a lightly oiled frying pan over medium high heat.
  4. Scoop 1/4 cup of batter onto the griddle for each crepe. Tilt the pan with a circular motion so that the batter coats the surface evenly.
  5. Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, turn and cook the other side. Serve hot.

🙂 enjoy

Source:

http://allrecipes.com/recipe/basic-crepes/

PANCAKE OATMEAL WITH FRUITS

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OAT

Ingredients:

  • 1/2 cup Quick cooking oats
  • 1 teaspoon Cinnamon
  • 1 Tablespoon Honey
  • 1 Tablespoon Maple Syrup
  • 1 Banana
  • Milk

Optional: Granola, pecans, walnuts and other nuts that are a great source of protein. You can also add fresh berries or apples instead of bananas!

Instructions:
1) Mix quick cooking oats together slightly with desired amount of water, microwave for about 1 1/2 mins. Mix in desired amount of milk (it all depends on how soupy or thick you want your oatmeal).

2) Stir in cinnamon, maple syrup,and your fruit of choice. Once all the ingredients are together, drizzle the honey on top and enjoy!

*You can also cook the oats with milk instead of water, but I like to add the milk after to cool it down a bit. I also suggest using real maple syrup for this oatmeal.

🙂 enjoy

Source:

http://www.mrbreakfast.com/superdisplay.asp?recipeid=1491

OMELETTE IN A CUP

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bfast

Ingredients:

  • 2 Eggs – beaten with a fork
  • 2- 3 Tablespoons shredded Cheddar cheese
  • 2 Tablespoons diced fully cooked ham (or cooked and crumbled bacon)
  • 1 Tablespoon diced green bell pepper
  • salt and pepper to taste

Optional: Add spinach, kale, diced tomatoes… most veggies will will great with an omelette!

Instructions:
1) Prepare a large microwave-safe mug by spraying the inside generously with cooking spray.

2) Place all ingredients in the mug and stir to mix.

3) Microwave on high for one minute. Check the omelet. If the egg is not completely cooked, continue to microwave in 20 second intervals until it is completely cooked.

4) Run a knife around the edges of the omelet and slide it and enjoy🙂

Source:

http://www.mrbreakfast.com/superdisplay.asp?recipeid=2310

TEN TIPS FOR GROCERY SHOPPING ON A BUDGET

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1. PLAN MENUS AND MAKE A LIST.
A sure way to overspend is by wandering aimlessly through the aisles and tossing whatever looks good into your cart. Instead, plan menus and write a shopping list that corresponds with the store aisles. Look for menu planning and recipe help on your supermarket’s Web site. Many feature tools for planning and pricing meals.

2. USE COUPONS AND REWARDS CARDS.
Did you know the Sunday inserts in your local paper have anywhere from $50 to $75 worth of coupons in them? Clipping coupons or printing them from Web sites (coupons.com, for example) can save you 10 to 15 percent on your grocery bill. Also consider joining your supermarket’s shopper’s club. Not only will you enjoy price specials, but you may receive additional coupons for items you regularly purchase printed on the back of receipts.

3. BUY STORE BRANDS.
The Food Marketing Institute reports 56 percent of shoppers say they are economizing by buying store brand products (also known as private label). Private label brands are often 15 to 20 percent less expensive than their national brand counterparts while the quality of the food may match the national brand.

4. BUY ON SALE AND IN BULK.
Cruising the aisle for sales on shelf-stable items or products you use regularly is a great way to save money. However, buy larger quantities only if you have space to store and use the food before it spoils.

5. COMPARE UNIT PRICES.
Use the “unit price” (price per pound, ounce or pint) to compare national brands with store and generic brands, or bulk and economy-sizes with single-serve or regular-size packages. Many stores show the unit price on a shelf tag.

 6. READ FOOD LABELS.
Compare ingredients and nutrients using the %Daily Value. Purchase more nutrient-dense foods by keeping the saturated fat, trans fat, cholesterol and sodium low while going for more fiber, vitamins and minerals.

7. SHOP THE PERIMETER.
Fresh produce, meats, dairy and breads tend to be on the outer perimeter of supermarkets, so start there before hitting the inner aisles for other necessities.

8. SHOP SEASONALLY AND LOCALLY.
Fresh produce often costs less when it’s in season and has less distance to travel. Visit a local farmer’s market or join a produce club to take advantage of seasonal fruits and veggies.

9. KEEP FOODS SAFE AND PREVENT FOOD WASTE.
Use dating information (“sell by” and “best used by”) to help select the freshest foods at the market. Put cold and frozen foods in your shopping cart last and store them right away in the refrigerator and freezer. Once you’re home, store foods so those with the oldest “sell by” dates will be used first.

10. PAY ATTENTION AT THE CHECK-OUT. 
Make sure prices ring up as advertised or as indicated on the shelf label, especially for sale items. Some stores will even give you the item free if they make a mistake on the price.

Source:

http://www.foodandnutrition.org/Online-Exclusives/2008/Ten-Tips-for-Grocery-Shopping-on-a-Budget/

Alternatives for Common Food Allergies

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Instead of: Milk
Try: Fortified soy beverage (same protein content); almond, rice, hemp or oat milk (lower in protein)

Instead of: Nut butter
Try: Seed butter, pea butter or soy nut butter

Instead of: Nuts
Try: Soy nuts, roasted peas or chickpeas, pumpkin or sunflower seeds

Instead of: Cheese
Try: Soy cheese, rice milk cheese

Instead of:
 Yogurt
Try: Soy yogurt

Instead of: Parmesan
Try: Nutritional yeast

Instead of:
 Gluten-containing grains (wheat, rye, barley)
Try: Brown rice, quinoa, corn tortillas, millet, rice noodles, buckwheat, amaranth, sorghum

Instead of: Gluten-containing oats
Try: Pure uncontaminated oats

 

Source:

http://www.canadianliving.com/health/nutrition/8_alternatives_for_common_food_allergies_and_intolerances.php