1/3 cup thawed orange or pineapple juice concentrate (do not dilute)
1 Tbsp. extra virgin olive oil
About 6 slices whole grain wheat bread
Preparation:
Mix all the ingredients together except the bread and oil. Heat the oil in a skillet. Soak the bread in the egg mixture and carefully place it in the skillet. Brown on both sides and serve.
Egg Sandwich with Spinach and Tomato
Ingredients:
1 egg
1 piece of whole-grain wheat bread
1 spinach leaf
1 slice of tomato
Butter (optional)
Slice of low0-fat cheddar cheese (optional)
Preparation:
Place the bread into the toaster. While the bread is toasting, spray skillet with cooking spray and preheat. Beat egg and pour onto skillet. Cook without stirring so it sticks together. Flip over the egg as one piece like a pancake and cook other side. Using a spatula, fold the egg in half and then in half again. When toast is done, lightly coat with a small amount of butter just to soften the bread and cut in half. Place the folded egg onto one side of the buttered toast and place a slice of low-fat cheddar cheese on top of the egg and top with a slice of fresh spinach and a slice of tomato. Place the other half of the bread on top and enjoy.
Banana Peanut Butter Smoothie
Ingredients:
1 cup of milk (Almond milk works too)
1 ripe banana
2 Tbsp. peanut butter (or almond butter)
1 scoop protein powder (whey protein is best)
1 Tbsp. ground flaxseed
½ cup of crushed ice
Preparation:
Put all ingredients in a blender and mix well. Add the ice at the end for a cool and slightly crunchy finish.
Variation: Any fruit can be substituted for the banana such as strawberries or blueberries.
The Tastiest, Healthiest, Most Awesome Oatmeal
(Make ahead)
Ingredients:
1 cup steel-cut oatmeal
4 cups water
¼ cup ground flaxseeds (AKA flaxmeal)
Preparation:
Before bedtime, place the oats and water in a Crock Pot and set heat on low to cook overnight. In the morning, add the flaxseed. Serve with your favorite toppings like fresh fruit, honey and chopped walnuts.
Bird in a Nest
Ingredients:
1 slice whole-grain wheat bread
1 egg
Butter
1 tsp. 100% pure maple syrup
Preparation:
Lightly butter one side of the bread. Use a butter knife to cut out a hole about the size of an egg yolk, out of the center of the slice of bread. Place the bread, butter side down, into a pre-heated skillet. Crack the egg over the bread so the yolk falls into the hole. Cook until the egg yolk is the desired firmness. Drizzle pure maple syrup on top and serve.
Cinnamon Apple or Blueberry Pancakes
Ingredients:
2 cups whole-grain pancake mix (Bob’s Red Mill is a good option)
1 ¾ cups milk or buttermilk
2 eggs
¼ cup honey or fresh apple juice
1 Tbsp. ground cinnamon (or more, to taste)
½ cup ground whole-grain fiber (e.g., oatbran, etc)
1/3 cup whipping cream
1 cup finely chopped apple (or blueberries)
¼ cup ground flaxseeds (AKA flaxmeal)
Preparation:
Mix the pancake mix, milk (or buttermilk), eggs, honey or juice, and cinnamon in a bowl and blend until smooth. Add the fiber grains and whipping cream and blend lightly. Stir in the chopped apple or blueberries and ground flaxseeds. Cook as you would regular pancakes on a skillet or on a griddle until done and serve.
Optional topping: Instead of maple syrup, top with this homemade applesauce. Puree 2 – 3 apples with one ripe banana and a little cinnamon in a food processor.
Yummy Yogurt Parfait
Ingredients:
1 ½ cups Greek-style organic yogurt, plain, nonfat
½ cup granola
½ cup blueberries (fresh or frozen, thawed)
½ cup strawberries (fresh or frozen, thawed)
1 tsp. sliced almonds
1 tsp. cinnamon
Honey to sweeten yogurt (optional)
Preparation:
Place half of the yogurt in two or three cute clear glasses. Sprinkle in half of the granola and one of the fruits. Then add the rest of the yogurt. Place the rest of the granola on top and add the other fruit (place child’s favorite fruit on top). Add the almonds and sprinkle cinnamon on top.
Lessons Learned: What Health Coaches Wish They Knew Earlier in Their CareersAugust 23, 2024 - 1:13 pm
