Blueberry Breakfast Parfait

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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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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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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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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

Japanese cold tofu (Hiyayakko)

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Hiyayakko with chopped chives, bonito flakes, grated ginger, and soy sauce, etc. (source: http://www.thekitchn.com/)

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Firm Tofu! It can be purchased at most local grocery stores: Safeway, T&;T, Saveonfoods.

 

 

 

 

 

 

silken-tofu

Silken Firm Tofu! Its sold at most grocery stores: No Frills, IGA, T&T, Safeway, etc 🙂

 

 

 

 

 

 

Ingredients: 

(makes 2 servings)

  • 1 block of silken or firm tofu
  • 2-3 teaspoons of soy sauce
  • Traditional toppings include: chopped scallions, grated ginger, bonito flakes, shredded shiso leaves, chopped green onion, a little chili, crushed peanuts, toasted sesame oil and seeds, the possibilities are endless.

Instructions:

1. Drain the water from the tofu package

2. Cut the tofu block in half and half again to make little cubes.

3. Put each serving in a small bowl and drizzle with 1 to 1 ½ teaspoons of soy sauce, or to taste.

4. Pile on the toppings of your choice. Serve immediately while its still cold!

🙂 enjoy

 

Sources & Contributions: 

A Chen FIT  

thekitchn blog: http://www.thekitchn.com/hiyayakko-japanese-cold-tofu-150547

 

Avocado and Strawberries with Honey Vinaigrette

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Ingredients:

  • 2 1/2 tablespoons Lemon Juice
  • 3 tablespoons Honey
  • tablespoons Olive Oil
  • Pinch of Salt and Pepper
  • 2 Avocados, peeled, pitted and cut into wedges
  • 8 Strawberries, halved

Optional: Add pecans, almonds, cashews for a little crunchy protein!

Instructions:

  1. Whisk lemon juice, honey, olive oil,salt and pepper together to make the Vinaigrette.
  2. Arrange the avocados and strawberries on 6 salad plates.
  3. Drizzle the vinaigrette over the fruit salad. Serve immediately.

🙂 enjoy

Source:

http://www.delish.com/recipefinder/avocado-strawberries-honey-vinaigrette

BAKED EGGS IN AVOCADO

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Ingredients:

  • 1 ripe Avocado

  • 2 Eggs

  • Season with salt, pepper, chives, and garnish of your choice!

Instructions:

  1. Preheat oven to 425 degrees.

  2. Slice avocado in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.

  3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.

  4. Crack an egg into each avocado half.

  5. Place in the oven and bake for 15 – 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to cook.

  6. Remove from oven, then season with pepper, salt, chives, and garnish of your choice.

🙂 enjoy

Source:

http://www.fitsugar.com/Baked-Eggs-Avocado-Recipe-30787252