Quick Breakfast: EGGS, TOASTED HERB BREADSTICKS, with PEACHES and CHERRIES

SIMPLE EGGS, TOASTED HERB BREADSTICKS, with  PEACHES and CHERRIES

Why is everyone in such a noisy scramble in the mornings? The sense of hastiness to get the kids set for school or to quickly toss on  work clothes leaves very little time for yourself. It seems that the rest of the world knows how to relax a bit more than we do. I'm sure you are aware that breakfast is important. The importance of breakfast is slapped onto the cover of tabloid magazines, mentioned by coworkers in the morning as they shamefully guzzle down their latte from Starbucks, and it's even noted by Mc'Donald and Wendy advertisements--because they want you to buy their food. Healthy breakfasts are daunting to people, but they don't have to be. A post I wrote a few months back, How to Fill Your Plate, shows you what food groups to include when having a meal; this recipe follows that model.  The truth is, breakfast can take 10 minutes of your time, granted that you have the ingredients within your reach and ready to use. Here is one quick idea.


EGGS, TOASTED HERB BREADSTICKS, with  PEACHES and CHERRIES

INGREDIENTS


1 egg, beaten
1 slice whole wheat bread
2 teaspoons olive oil
1/2 cup fresh cherries
1 small peach
1 sprig of chives
dried basil, optional
salt, to your taste


1.) Heat 1 teaspoon oil over high heat. Add the egg. Leave alone 10-20 seconds, then begin scrambling with a fork until cooked. Sprinkle with salt.* Cut the chive sprig with kitchen shears onto the egg. 
2.) Toast the bread in a regular toaster. Cut long matchsticks using  kitchen shears. Drizzle the remaining teaspoon of olive oil. Sprinkle a little salt and dried basil. 
3.) Arrange the fresh peaches and cherries on the plate; add the egg and fresh fruit.


Serve with one cup low fat milk, if desired.

Priyanka 

Peanut Butter and Banana with Lemon and Mint

You know that embarrassing gurgling and rumbling noise that squeals from your stomach; usually during the afternoon when you've gone a few hours with out having a meal? I don't know why, but for some reason it always happens to me when I'm sitting in class, particularly after my professor has instructed us students to do some individual reading or writing. Which usually means pin drop silence will follow. And it's always around this time that my stomach begins to roar, as if it has a life of it's own.

So that brings me to the point: snacking. You shouldn't skip meals because every time you do your body's basal metabolic rate (BMR) slows down because it doesn't know the next time it's going to get food. The whole idea of your BMR slowing down is a protective mechanism, your body is getting into starvation mode. Though it's not always this severe, considering your last meal was probably that same day--not several days ago--your body is always preparing for the worst.

Your body will first use up glucose from your muscles, then extra glucose (called glycogen) from your liver for energy if you go too long with out eating. In horrible cases where the unfortunate people go without food for several days, the body will then use protein (from your muscles and your organs), and if it goes even longer it will use fat for long term survival.

So you see, it is very important that you always think about eating, yes that's right, think about it. The more frequent your meals and the smaller portions you eat the better. By eating every 2-3 hours you are constantly fueling your body and you avoid over stuffing yourself, which can often lead to weight gain.

To hold you over between lunch and dinner you should be eating a snack that is made with whole grain, some protein, a little fat, and some fruit or vegetable. This recipe is a spin on the usual boring peanut butter and banana sandwich. The mint adds a peppermint like freshness and the lemon gives plenty of zing that pairs well with the peanut butter. For a snack, have one slice of whole grain bread; and if you like it enough to have for lunch, make it into a sandwich by using two slices.

Peanut Butter and Banana with Lemon and Mint

Serves 1

Ingredients

1 slice whole-grain bread, lightly toasted if you wish

1/2 banana, sliced

2 tablespoons all natural peanut butter (healthier for you because it doesn't contain additives)

zest of half a lemon, and 1-2 teaspoons of juice (or more if you like lemon)

1 tablespoon fresh mint, chopped

1/4 teaspoon dried mint (optional)

Directions

Really, you can do this in you sleep:

1.) Toast the bread.

2.) in a small bowl toss the banana, lemon zest, lemon juice, fresh mint, and dried mint.

3.) Evenly spread the peanut butter on the toasted bread.

4.) Top with the lemon-mint banana mixture.

5.) Serve immediately.

Happy Snacking :o)

Priyanka

PAN SWEET POTATO "FRIES" with RED PEPPER FLAKES, THYME, and ROSEMARY

A few years ago, before college, and before any of my personal ventures in nutrition, I went on a low-carb diet. It’s best not to go into details. In short, it wasn’t for me.

There is a frequent misconception that carbohydrates cause weight gain. There is some truth to that, depending on what type of carbohydrate it is. However, you can eat what you crave in the smaller amounts you need to fuel yourself. I'm not talking double or triple servings. It may sound like common sense, but looking at the recent obesity statistics it's obvious that we're not using it.

So, to praise the amplifying effects which carbohydrates can have on your state of mind, here is my healthier, and unusual take on regular sweet potato fries.

In my recipe, the sweet potatoes are shaved down to paper thin ribbons using a regular vegetable peeler. You can use a mandolin if you have one, but I don’t have one of those fancy things. When you cook them this way, the sweet potatoes have the crispy crunch of regular fries, but the heat from the red pepper flakes cuts through any excess sweetness. There is also a nice citrus and “piney” hint from the thyme and rosemary that I think you will appreciate. These are great for breakfast, but always delicious despite the meal time.

Serves 1

Ingredients

1 small sweet potato, peeled

2 teaspoons olive oil

1 teaspoon honey

1 teaspoon garlic, minced

1 teaspoon dried thyme

1/2 teaspoon rosemary

1/4 teaspoon red pepper flakes, or red chili powder

1/4 teaspoon salt

freshly ground black pepper, if you like it spicy

1 tablespoon fresh flat leaf Italian parsley, chopped

Directions

1.) First, cut each sweet potato in half lengthways. Next, cut each piece into half again, this time cutting into the opposite direction. Look at the profile of each piece of sweet potato, it should resemble the shape of a rectangle. Use a vegetable peeler, or a mandolin to slice paper thin ribbons. Continue until you have 1 cup of ribbons.

2.) Heat the oil in a medium non stick skillet over medium high heat, wait a minute for the oil to get nice and hot. This is important.

Add the honey, red pepper flakes, and garlic directly to the oil. Swirl it around in the pan for 10-20 seconds and then immediately add the sweet potato

3.) Use a spoon to coat the sweet potatoes in the oil and then spread them out into one single layer in the pan. Sprinkle over the thyme and rosemary. Allow this side to brown for 3-4 minutes. (It may take more or less time, depending on the intensity of your heat and quality of your skillet) 

4.) Once this side is nice and golden brown in color, flip over to the uncooked side and cook an additional 2-3 minutes, or until golden brown.

Sprinkle with salt and fresh parsley.

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English Muffin Breakfast "Pizzas"

I never ever skip breakfast. Perhaps one of the reasons I don't skip it is partly because my glucose supply would shoot down to nil and cause me to pass out. At this point, I would become a road hazard on my early morning drive. I'm joking. I do not skip breakfast because I love food too much. I wake up and look forward to nibbling on something.

Many individuals plea that setting time aside early morning to prepare a wholesome and nutritiously sound breakfast diverts their much needed energy to finish important tasks. Energy that is intended to be spent screaming at the children to chart the school bus on time, scramble into a fresh pair of clean clothes, or even rush to find essential belongings before venturing out on your nine-to-five shift. It doesn't have to be this way with breakfast. Fast food (not McDonald's or Taco Bell, although delicious, but not the type of fast food I'm talking about) is an obvious necessity in all of our lives, and I want you to know that you can whip up a savory breakfast that is loaded with verve! Remember, breakfast can be made in a brisk and efficient manner that will not compromise quality and flavor. You and I know that if it doesn't taste good, it simply won't work.

That is why this recipe has become my most regular solitary breakfast. English Muffin Breakfast "Pizzas". Toasty rounds of brown whole-grain English muffins are piled with lush bright red tomatoes, meaty Canadian bacon, and gooey Mozzarella cheese. The credit for this recipe is given to one of my most favorite people, Ellie Krieger. I just love her. She is the reason why I am studying Human Nutrition. More about her later. I think it's a lavish concoction of Californian heart plus a bit of Italy's Tuscan flavor. But of course it's easy. Make some over the weekend and freeze them so you can start munching a lot sooner in the morning. If you choose to do this, add 1 to 2 minutes extra to the baking time. A glass of skim milk is great with this.

Ingredients

1 whole wheat English muffin, sliced in half
1 small roma tomato
1 teaspoon olive oil
1 slice Canadian bacon, diced
1/4 cup (4 tbs) shredded part-skim Mozzarella cheese
1 tbs. fresh parsley
salt & pepper to taste

Directions

Preheat oven to 450 degrees (A mini toaster oven works serves as a perfect instrument here). Line a small baking sheet with foil.

Set the halved English Muffins cut side up on your baking sheet. Use a small bowl to toss the diced tomatoes, olive oil, salt, and pepper. Pile these dressed tomatoes on each English muffin slice.

Sprinkle Canadian bacon over the tomatoes, and scatter the shredded Mozzarella on top.
Bake 10 to 12 minutes or until the cheese is brown and melted.
Sprinkle with fresh parsley.

Time to devour.