http://www.womenshealthmag.com/life/morning-workout
Showing posts with label #breakfast. Show all posts
Showing posts with label #breakfast. Show all posts
Wednesday, April 25, 2012
Wednesday, March 21, 2012
Egg and Spinach Quiche Cups
Egg and Spinach Quiche Cups
- Microwave the spinach on high for 2 1/2 minutes. Drain completely.
- Line a 12 cup muffin tray with foil baking cups. Spray the cups with cooking spray.
- Combine the egg substitute, cheese, mushrooms, spinach and onions in a bowl.
- Add hot pepper to taste.
- Divide evenly among the cups.
- Bake at 350 for 20 minutes or until knife inserted comes out clean.
- May then be frozen if desired.
Makes six muffin cups, 75 Calories each
58 Calorie Triple Chocolate Chunk Muffin!!!
Triple Chocolate Chunk Muffin Knock-Offs of Whole Food’s 6 Dollar per 4 Chocolate Chunk VitaTop Muffins
Ingredients:
1 3/4 c oats
- 3 egg whites
- 3/4 cup unsweetened cocoa
- 1/2 cup unsweetened applesauce
- 1 tsp. vanilla extract
- 1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
- 1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
- 1-1/2 tsp. baking powder
- 1-1/2 tsp. baking soda
- 1/4 tsp. salt
- 1 cup hot water
- 1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
- 1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)
Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes. After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!Cool muffins before removing from pan. ENJOY!!!
Servings: 12 Big Muffins or 24 Smaller Muffins
Calories: 116 Calories Per Muffin or 58 Calories Per Muffin
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes. After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!Cool muffins before removing from pan. ENJOY!!!
Servings: 12 Big Muffins or 24 Smaller Muffins
Calories: 116 Calories Per Muffin or 58 Calories Per Muffin
Friday, March 16, 2012
Tuesday, March 6, 2012
8 Superfoods to add to your diet!
The Best New Superfoods
Kefir
It has more protein and less sugar than yogurt, but with the same creamy texture, tangy taste, and probiotics. These healthy bacteria are a known immune enhancer, and may protect against colon cancer, says Tamara Freuman, R.D.
Try it: Instead of yogurt in salad dressings or smoothies. Plain kefir is in the dairy aisle, but Lifeway also makes a dessert-ready frozen variety (lifeway.net).
Jicama
This slightly sweet and crunchy root veggie stars inulin, a belly-flattening fiber that acts as a prebiotic to promote helpful bacteria in the gut. It's also an excellent source of vitamin C, which may boost collagen and fight wrinkles.
Try it: Cooked or raw in slaws, stir-fries, tacos, and salads, or tossed in lime juice and sprinkled with chili powder. Find it at farmers' markets or Mexican groceries.
Chia
One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don't get enough of, notes Freuman.
Try it: On cereal, salads, and soups, or use it to thicken puddings and stir-fries. (The seeds absorb liquid and acquire a gel-like texture.) Available at natural grocery stores.
Sprouts
Three-day-old broccoli plants may contain up to 50 times more of the anticancer agent sulforaphane than mature stalks– but without the pungent taste, says Kate Geagan, R.D., author of Go Green Get Lean.
Try them: On sandwiches, wraps, pizza, baked potatoes, stews, stir-fries, tacos, and just about anything else you can think of. Pick some up at your grocery store or local farmers' market.
Black Garlic
Fermentation gives this garlic its sweet, clove-and-caramel flavor and concentrates its natural antioxidants to nearly double that of a raw bulb. These compounds help lower cholesterol and can help decrease cancer risk, says Janet Helm, R.D., of NutritionUnplugged.com. And the black stuff comes with no nasty breath!
Try it: In fondue, sauces, pizza, and, believe it or not, cookies, brownies, and cakes. Order some at blackgarlic.com.
Kelp
A possible anti-breast-cancer crusader, kelp is loaded with vitamin K, calcium, and other essential nutrients. And its natural alginate fiber may help block fat, says nutritionist Christine Avanti.
Try it: In powdered form, mixed into meatballs and soups; use sheets (kombu) as uber-low-cal wrappers. Some specialty stores carry Sea Tangle Kelp Noodles (kelpnoodles.com), which have just six calories per serving!
Nutritional Yeast
A single serving of these cheese-like flakes has an incredible nine grams of satiating protein and provides more than your RDA of B vitamins to help boost energy, squash stress, and decrease your risk for chronic diseases.
Try it: As a dairy-free sub for Parmesan on popcorn, potatoes, pasta, or scrambled eggs. You can find this yeast in specialty markets or health-food stores.
Barley
This sweet, nutty supergrain is rich in niacin (for healthy hair and skin) and cancer-fighting lignans. Plus, "the soluble fiber keeps your cholesterol levels healthy, cutting your risk for heart disease," says Geagan.
Try it: In place of pasta, rice, or oatmeal. Or swap Bob's Red Mill Whole Grain Barley Flour (bobsredmill.com) for up to a third of the flour in baked goods. Both are available at regular grocery stores.
Monday, February 27, 2012
12 Best Supermarket Breakfast
The 12 Best Supermarket Breakfasts
12. Best Bagel : Thomas' Hearty Grains 100% Whole Wheat Bagel
Standard bagels like the one below from Sara Lee—and the oversized atrocities found at your local cafe or coffee shop—are made with refined flour, which is why the whole grain Thomas’ version has more than five times the protein and six times the fiber. Skip the cream cheese in favor of creating a seriously filling breakfast sandwich, in this case, with the help of a fried egg, slices of ham, and a swipe of creamy hummus.
11. Best Cereal: Post Spoon-Size Original Shredded Wheat (1 1/2 cups)
10. Best English Muffin: Thomas' Light Multi-Grain English Muffin
100 calories, 1 g fat (0 g saturated), 180 mg sodium, 26 g carbohydrates
9. Best Toaster Pastry: Amy's Apple Toaster Pops (2)
Toaster pastries aren’t known for nutrition merit, and indeed, even this one requires a side cup of milk to achieve an adequate protein score. But that’s forgivable. What’s not forgivable is the slime that Pop-Tarts calls fruit filling, which is essentially a blend of artificial coloring, oil, and multiple sugars. And sure, Amy’s has a touch of sugar too, but it’s secondary to real, organic apples. That’s rare for any pastry, toaster-type or not.
320 calories, 7 g fat (0 g saturated), 220 mg sodium, 58 g carbohydrates
8. Best Pancakes: Bob’s Red Mill 10 Grain Pancake & Waffle Whole Grain Mix
Typical pancake mixes rely on refined carbohydrates, the favored fuel for the biological machinery that builds new fat cells. Bob’s is a better breed, a slow-digesting flapjack fashioned from protein- and fiber-loaded whole grains. Maximize the nutritional impact by swapping butter for peanut butter and spooning Greek yogurt on top. Then limit the syrup to 1 tablespoon—a slow, methodical drizzle will make it seem like more than it is.
(three 4" pancakes, prepared with egg and canola oil), 280 calories, 10 g fat (2 g saturated), 680 mg sodium, 35 g carbohydrates
7. Best Waffles: Van’s 8 Whole Grains Waffles, multigrain (2)
Sure, lighter waffles exist, but you won’t find any others with Van’s dedication to whole grains. This quick-prep breakfast is made with whole wheat, barley, quinoa, oats, rye, and other grains you probably don’t eat enough of. That’s how each serving manages to rope in 20 percent of your day’s fiber needs. Bolster the protein with cheese, chicken sausage, and milk, and you’ve just built the foundation for a nutritionally successful day.
180 calories, 7 g fat (0.5 g saturated), 320 mg sodium, 31 g carbohydrates
6. Best Yogurt: Fage Total 2% Greek Yogurt, plain (7 oz)
You’ll see Greek yogurt recommended frequently here,
and that’s because the Greek stuff is so vastly superior to traditional varieties. Unlike American yogurt, Greek-style yogurt has had the liquids strained out, leaving it with fewer sugars and about three times as much protein. Use it to build a fruit parfait for a nutritionally charged breakfast.
and that’s because the Greek stuff is so vastly superior to traditional varieties. Unlike American yogurt, Greek-style yogurt has had the liquids strained out, leaving it with fewer sugars and about three times as much protein. Use it to build a fruit parfait for a nutritionally charged breakfast.
150 calories, 4 g fat (3 g saturated), 65 mg sodium, 8 g carbohydrates
5. Best Breakfast Bowl: Jimmy Dean D-lights Turkey Sausage Bowl
Essentially, this bowl is a breakfast sandwich minus the bread, which is how it manages to earn 40 percent of its calories from pure protein. With no roll or biscuit to drive up the carb count, egg whites and lean turkey sausage end up contributing a disproportionate number of calories—and that’s a good thing. Add a glass of milk and a full grapefruit for a complete breakfast that rivals any you could prepare from scratch.
230 calories, 7 g fat (3 g saturated), 700 mg sodium, 19 g carbohydrates
4. Best Hot Cereal: Arrowhead Mills Organic Steel Cut Oats Hot Cereal (1/4 cup)
Unlike rolled oats, the steel-cut variety retains the natural density of the grain,
forcing your body to burn more calories during digestion. Don’t have the time to cook steel cut oats? Fine—thankfully, rolled oats are nearly as robust; both versions are
rich in protein, fiber, and minerals. Sweeten modestly if you must, but one chopped banana, with its 14 grams of sugar, might be just enough to satisfy your palate.
forcing your body to burn more calories during digestion. Don’t have the time to cook steel cut oats? Fine—thankfully, rolled oats are nearly as robust; both versions are
rich in protein, fiber, and minerals. Sweeten modestly if you must, but one chopped banana, with its 14 grams of sugar, might be just enough to satisfy your palate.
160 calories, 3 g fat (0 g saturated), 0 mg sodium, 27 g carbohydrates
3. Best Breakfast Burrito: Amy's Breakfast Burrito
The typical breakfast burrito delivers a heavy blow of refined carbohydrates, but Amy’s deflates the problem by using a whole wheat tortilla and stuffing it with an A-list of produce and legumes. Among them are potatoes, black beans, onions, broccoli, corn, bell peppers, and tomatoes. Add big flavor with salsa and fruit, and for protein, add a sidecar of Greek yogurt. It’s creamy and thick like sour cream, so it goes well with the burrito.
270 calories, 8 g fat (1 g saturated), 540 mg sodium, 38 g carbohydrates
2. Best Organic Breakfast : Amy's Tofu Scramble
To those unfamiliar with tofu’s soft, cheeselike curds, you’ll find it to be a perfect low-calorie stand-in for scrambled eggs. Especially when sautéed, as Amy’s is, in garlic and olive oil alongside a bed of spinach, zucchini, mushrooms, carrots, and tomatoes. The meal could easily stand on its own, but stack a glass of milk next to it for the extra protein you need to muscle through the morning without feeling hungry.
320 calories, 19 g fat (3 g saturated), 580 mg sodium, 19 g carbohydrates
1. Best Breakfast Sandwich: Jimmy Dean D-lights Canadian Bacon Honey Wheat Muffin
Done correctly, the breakfast sandwich is a simple delivery system for the fiber and protein you need to ignite your metabolism and keep your belly full through the morning. With this sandwich, Jimmy has achieved that ideal. Canadian bacon eliminates the need for fattier meats like regular bacon and sausage, and as an alternative to a biscuit or croissant, the English muffin slices off a substantial load of superfluous carbohydrates.
230 calories, 4.5 g fat (3 g saturated), 760 mg sodium, 30 g carbohydrates
Women's Power Force Heart
We love this pink power force shoe! This is going to be a big seller this Spring!!
Guilt Free Chocolate Peanut Butter Smoothie
I'm a smoothie addict. Actually, I'm a healthy smoothie addict. I'm always on the hunt for new and creative recipes that aren't totally bad for me and still taste great. I recently asked Crystalin to try out a few smoothie recipes for Glitter Guide. One of her finds was a chocolate and peanut butter smoothie that tastes like it could be decadent but is actually guilt free! It didn't disappoint. I'll definitely be adding this one to my list of favorite late night teats.
Chocolate Peanut Butter Smoothie:
2 Tbl unsweetened cocoa powder
2 Tbl peanut butter (I used Whole Foods Organic Creamy)
½ banana
1 cup almond milk (I used unsweetened)
splash of vanilla extract
ice (the more you use the thicker it will be)
Blend, serve, enjoy!
Thursday, February 23, 2012
Blackberry-Grapefruit Make-Ahead Smoothie
Blackberry-Grapefruit Make-Ahead Smoothie
1 1/2 – 2 cups blackberries1 small grapefruit
1 tsp. Antioxidant Omega 3 Greens
1 TBSP. sugar
1/2 C plain yogurt
1/2 C lowfat milk
1 cup Florida’s Natural Orange Juice
Peel and de-seed the grapefruit and add it to your food processor or blender. I chopped mine up with a knife on a cutting board, which was a little clumsy, but it worked. There was a lot of juice left on the cutting board, so I poured that into my food processor as well. I was inspired to make a smoothie using grapefruit because we had a bag of this fresh, delicious fruit that a visiting relative had brought us from his backyard in Arizona, so I was really eager to put it to use!
Next, add the blackberries. Mine were frozen in a large block, so I had to hack them into pieces to make them fit into the food processor. Fresh would work equally well, although you might find you need to add a little extra juice. These blackberries came from our Grandma’s backyard, so this is a family-grown smoothie! Add the greens, sugar, and yogurt, then pour in the milk and orange juice.
Cover, and refrigerate overnight.
The next morning…
Simply pull the top half of the blender out of the fridge, plug it in, and blend until smooth!Yum!
I was worried about the consistency being affected by preparing all the ingredients ahead of time, but it was unfounded. This smoothie had a great, unique taste and is just the thing for those rushed early mornings! If you want to feel your best during cold & flu season, getting in a healthy breakfast is great way to start. For those who are in a hurry, smoothies offer a way to pack in nutritious fruit for a breakfast-on-the-go. And if you do come down with a cold, smoothies are a very smoothing way to stay hydrated!
Wednesday, February 22, 2012
Amazing Waffle Breakfast
These waffles look to die for! Waffle, blueberries, strawberries and chocolate! What is not to love!
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