back to school -- what's for breakfast?

it's that time of year again....moms and kids are out shopping with the school supply list, major retailers are stocked to the brim with classroom supplies, school clothes, sports gear, everything the returning student needs.  It's also time for the cereal and other breakfast food manufacturers to boost their campaigns to win a place at your breakfast table.  Unfortunately they don't deserve that place and I hope you don't give it to them.

not for breakfast | photo: cohdra

In my practice I see so many people who start their day (or their kids day) with what has come to be recognized as the typical American breakfast -- cereal, milk, juice, maybe toast and jam.  Or perhaps a bagel and cream cheese.  Many confess to just a donut and coffee -- which these days is a grande double shot caramel macchiato extra whip but that's a different post altogether.  I'm often surprised at how many people say "I know breakfast is supposed to be the most important meal of the day but I just don't have time."

This is a reminder.  You need to make the time.  Not just for your kids, but also for you.  Yes, breakfast IS the most important meal of the day.  It replenishes the furnace of your body after the metabolic slowdown of sleep.  It should provide protein to help boost the amino acids that are needed for neurotransmitter production.  It should provide a healthy fat to help keep that furnace going slow and steady instead of heading into overdrive with quick-to-digest, blood sugar crashing, simple carbohydrates.

This is also a reminder to avoid front-of-label packaging.  The pretty pictures may look nice and the marketing verbiage may sound good but when you actually read the label it's a different story.

The ad to the side there is a perfect example.  It's part of a video ad online that shows energetic, active, healthy-appearing children.  However the product does little to support their health.  Sure it's made with more whole grains than it used to be, but what about all of the sugar, the artificial colors, the other chemical non-food ingredients.  Plus the ads usually say something along the lines of "part of a balanced breakfast" with a big cup of juice and some toast.

As I've mentioned above, this is far from a balanced breakfast.  Is it better than skipping breakfast?  I hesitate to say it but the answer there would be yes but not by a whole lot.  Anything is better than skipping breakfast.  However if you want to have your kids get a good start to the day you will do best to feed them nutritionally dense foods.  This in turn will help them stay focused, keep their blood sugar level, and help reduce some of that 5 p.m. "witching hour" behavior (believe it or not that behavior starts with a poor-blood-sugar-balancing breakfast).  You need to feed them real food.

Brazilian Breakfast Buffet | photo:  Jeff Belmonte

Protein can be eggs, beans, chicken breast, preservative free sausages or bacon.  For a healthy fat choose avocado, coconut oil, or real organic butter.  Get in some delicious whole foods, fruits and veg are a great choice.  While it may seem a little unusual to start your day that way that's simply because it's not what you're used to. But you can make changes that are healthy and will help you to feel better.  Changes such as the Brazilian Breakfast Buffet on the right there.  I see meats, dairy, vegetables, and and egg to go along with some bread, butter and jam as condiments.  Learn to think outside the box (literally).

green shake | photo: alvimann

Are you an on-the-go-don't-have-time-for-breakfast teen or adult?  Then make yourself a protein smoothie.  With a great balancing whey protein, a good nut milk, some chia seeds, a piece of fruit and a handful of spinach it can be a filling and nutritious start to your day.  For many of my clients who fit this profile I point out that this is a wonderful, quick way to get out the door.  They can then have a second breakfast or snack later in the day and continue balancing their blood sugars with a great avocado chicken tomato wrap or veggies with hummus or....the possibilities are endless.

Many times clients who've made this shift discover that they are no longer experiencing that 3:00 p.m. I-need-a-candy-bar crash.  They feel better, and they are nutritionally going to do better by supporting their body.

School starts soon and many of us are going to be back on that tightly scheduled roller coaster.  Plan now so you know what you're going to serve.  Give them a good start.

breakfast shake

Back at home after my travels I'm re-adjusting to the local time zone and wondering why the laundry fairy never shows up when I'm not home.

I enjoyed a number of fabulous meals while I was one the road with family in Northern France.  I indulged and ate outside my usual patterns.  I am a big believer in taking the time to enjoy the culture and opportunities that travel offers you and I certainly wasn't going to pass up some of the delicious experiences.  Who knows when I will find myself back in Northern France again.

One of the big changes was breakfast in a Chambre d'Hotel.  A Chambre d-Hotel is often a room available  in someone's house (although a few of them had a separate building) that you can rent.  There are little signs on the street indicating if someone has a room to rent in their house.  You drive up and inquire if there is space for the night (or if you plan ahead, you can call and make a reservation).  We did not plan ahead which meant that some days we looked at several places before finding one.

The prices seem to vary widely  depending on the size of the room, if there is a suite arrangement, the location of the town, etc.  Each place offers breakfast with the chambre.  What is for breakfast varies.  Every place offers fresh baguette and cheese plus jam.  Most of the time the jams were homemade and absolutely fabulous.  Each place also offered juice, coffee and tea.

Some of the different items in addition to the above which we had for breakfast (it depended on where we were and what they wanted to serve):  different breads or baked goods, sliced ham, cold cereal, yogurt served with stick packets of sugar, or fresh fruit.

Overall the breads were delicious and the yogurt that I ate there was fabulous.  I don't normally drink milk however it was so good that a couple of mornings I had a bowl of warm milk with my breakfast, something I don't normally do at home.

Now I'm back in my regular surroundings and getting back to my normal routine.  Part of that includes eating more in the pattern which works best for me.  I usually don't eat gluten as I find my system works better if I avoid it.  I do not have celiac or other illness that require me to be gluten free which is a good thing because in the French countryside I think that would have proven to be quite problematic.  I also tend to eat a high protein breakfast, again because that's what works best for my body.  Truthfully I believe it's what works best for most people, we need that protein boost in the morning to stabilize our blood sugar after our overnight sleep-fast.

After 12 days away from it I'm really enjoying my morning smoothie again.  It's such a great way to start the day, filling and delicious.

Morning Smoothie

1 cup plain organic whole fat yogurt
1/2 cup unsweetened almond milk or coconut milk
1 cup fresh spinach (pack this in well)
1 small banana (or other fruit)
1 tablespoon unsweetened raw almond butter
1 tablespoon fresh ground flaxseed

Place all the ingredients into a blender and whir together until well incorporated

Makes two servings

As a side note, whenever I share this recipe I always get at least one person who says "Spinach in your shake?  Seriously?"  Yes, seriously.  It is delicious and gives a great boost to the shake.  Truly, aside from the color, you won't know it's in there as the other flavors hide the flavor of the spinach.  If you haven't tried it before I think you should, you'll be pleasantly surprised.  It's a great way to get some veggies into your system first thing in the morning.

breakfast - break away from the box

Israeli Breakfast | Lior Bakalu

Over the last couple of days I have been seeing articles in the news that have made me literally cringe.  I'm not going to link to them here because the information contained in them is just so wrong I cannot bring myself to share it even as an example of bad information.

What is it?  It's breakfast.  One article claimed that a bowl of cereal was shown to be the best breakfast and a good way to start your day, preventing you from snacking on sugary foods later in the day.  I was unable to find a link to the study that the article referenced but based on what I know about nutrition I'm guessing that the study group was comparing to either breakfast skippers or people who ate a donut or muffin and called that breakfast.  Sadly a bowl of cereal is not enough.  Yes the milk is going to provide a small amount of protein but you are typically getting an over-processed, sugary product in the cereal.  While it's better than not eating breakfast I'm here to tell you that it is not better by much.  Your body will still feel the effects metabolically and it will not be supportive of your blood sugar.

Another article absolutely horrified me by claiming that if you were a picky eater there were some nutritional strategies that allowed you to still get all the nutrition you needed.  Don't like salmon?  The article suggests eating a bowl of cereal instead.  While you will get some vitamin D from the milk you are certainly not going to get the levels of protein and amino acids in cereal that you do from fish.

The third article referenced healthy choices at fast food places.  I'm sorry but I have never been a fan of those.  The food is fatty, over-processed, chemically laden and very few of these places offer a truly healthy start to your day.

Oddly enough just before all of these articles came out College Crunch contacted me about their recently written article.  10 Breakfast Foods Your Body Hates.  They state the facts clearly and correctly.

So what do you eat?

1.   First and foremost it is important to start your day with breakfast.  Don't skip.
2.   Eat protein, your body needs to refuel after the "fast" of sleeping.
3.   Get fiber, supportive to your digestive system it also helps sustain you as your blood sugar balances
      out with this first meal of the day.
4.   Limit sugar. Too much sugar (think cereals, syrups, muffins, etc) will cause a spike in insulin and
      then your body begins the blood sugar roller-coaster.
5.   Avoid simple carbohydrates (pancakes, toast, boxed cereal) your body will digest them too quickly
      and they are not supportive of blood sugar stability.

You don't have to have what is considered "breakfast" food for breakfast if you don't want to.  I know a number of people who start their morning with a chicken breast and veggies.  I had one friend who served her children beans for breakfast and they loved it.  The breakfast in the picture above is from Israel.  Eggs with lots of veggies (fresh and cooked) and fresh herbs.

Break away from the box; eat something that will nourish and support your body.

reinventing comfort

When I was a little girl my mother used to make something called rice cereal.  My brother and I loved it.  Leftover white rice in a bowl of hot milk with a huge dollop of butter and a spoonful of sugar on top.  It brings back memories of the small kitchen we had when we were young.  Sitting at the table with my brother, legs swinging, enjoying this dish which we viewed as a treat.

When my children were growing up I would make the same dish for them.  And they loved it just as much.  Even now my 16 year old will assemble a bowl if we have the ingredients at hand (which we often do).  It was a great way to use up extra rice -- filling, tasty, and warming to the tummy.  I even served it on occasion to overnight guests.   One such guest, a dear friend from my high-school days, exclaimed about this wonderful breakfast, wanting to know where the recipe came from.  My answer?  My mom.  And probably from her mom.  I think it was simply a frugal way to use leftovers.  But it sure was, and still is, tasty.

Sometimes you have a day where you want comfort food.  This morning was one of those days.  As I was assembling, and then happily eating, my bowl of comfort I realized that I have changed the recipe.  Modified it to be more in line with my healthier eating habits.  But it was still just as comforting, warming and satisfying as it ever was.  Reflecting on this I realized that the concept of comfort food is a state of mind.  Yes it's a comfort to the tummy and makes us feel good; but part of what makes us feel good is the memories associated with that food.  Changing the food doesn't change the comfort level as long as the basic concepts are the same.

So I'm making an offer, what are your comfort foods?  What do you eat when you feel the need for that emotional lift?  Share the recipe and the concept below.  If you'd like (and please ask below) I'm happy to make suggestions to help boost the nutrition or health factor while still helping you get that bowl or plate of comfort you are after.  Eating well to be well doesn't mean we can't still have comfort.

reinventing comfort

When I was a little girl my mother used to make something called rice cereal.  My brother and I loved it.  Leftover white rice in a bowl of hot milk with a huge dollop of butter and a spoonful of sugar on top.  When I had children I would make the same dish for them.  It was a great way to use up extra rice -- filling, tasty, and warming to the tummy.  I would even serve it to guests sometimes.   One time a friend exclaimed about this wonderful dish, wanting to know where the recipe came from.  My answer?  My mom.  And probably from her mom.  I think it was simply a frugal way to use leftovers.  But it sure was tasty.

Sometimes you have a day where you want comfort food.  This morning was one of those days.  As I was assembling, and then happily eating, my bowl of comfort I realized that I have changed the recipe.  Modified it to be more in line with my healthier eating habits.  But it was still just as comforting, warming and satisfying as it ever was.  Reflecting on this I realized that the concept of comfort food is a state of mind.  Yes it's a comfort to the tummy and makes us feel good; but part of what makes us feel good is the memories associated with that food.  Changing the food doesn't change the comfort level as long as the basic concepts are the same.

So I'm making an offer, what are your comfort foods?  What do you eat when you feel the need for that emotional lift?  Share the recipe and the concept below.  If you'd like (and please ask below) I'm happy to make suggestions to help boost the nutrition or health factor while still helping you get that bowl or plate of comfort you are after.  Eating well to be well doesn't mean we can't still have comfort.

what kind of oats?

Oats | kateshortforbob | Wikimedia Commons

Bob wrote in and asked "I have heard that not all oatmeal has the same nutritional value, and I'm confused. There are so many types of oatmeal, steel-cut, instant, etc, etc. What is the most nutritious type?"

This comes up a lot. We're told that oats are really good for us, they are, and that we should eat more of them for reducing cholesterol, to help reduce cardiovascular disease and to stabilize blood sugar. Oats are a wonderful food. They contain both soluble and insoluble fiber. Soluble fiber is easily digested and helps the body by slowing down how quickly it can process simple starches and sugars. Soluble fiber also breaks down within the digestive tract, binding with cholesterol and thereby escorting it out of the body. Insoluble fiber cannot be digested and helps to create bulkier stools which move through the system more quickly. They also help mitigate certain bile acids.

More than just fiber, oats also provide manganese, selenium, tryptophan, phosphorus, and magnesium. They even provide a modest amount of protein (6 g per cup).

Quick or instant oatmeal is not as good a choice since it is broken down; your body can get through it too quickly. It's also it's more highly processed and the more processed a food is is the less nutritious it typically is. Oat groats and steel cut oats are generally considered to be the best. The groats are the whole grain, containing all of the fiber, bran and the beneficial germ. Old fashioned or rolled oats are also very good although they don't have all of the bran since some of that is removed during the rolling, or flaking, process.  I keep all three, oat groats, steel cut oats, and thick rolled oats, in my pantry all the time.  They're very versatile and are great for a wide range of recipes.

One cup of oats per day is considered to be very beneficial, especially if you have high cholesterol or are looking for foods to help stabilize blood sugar. Making it with milk will add more protein and some calcium. Adding fresh ground flax seeds, about one tablespoon, will further increase the fiber content and add a healthy omega 3 boost. Adding fresh berries, my favorite is blueberries is great, a dash of cinnamon on top and you've got a really great meal to get you going in the morning.

gluten-free in an rv

Increasing numbers of people have food allergies, sensitivities or intolerances these days.  There are a lot of theories as to why this is, but the bottom line is that it can make it very difficult for folks to eat outside their home.  Maintaining a healthy pantry is critical for these folks, as is an awareness of what to look for when eating on the road.

Now that summer is over and the kids are back in school, it's time to get back to the regular routine while daydreaming of summer vacations.  My friend Tina recently shared the story of her family and their ability to take a long-awaited cross-country family vacation.  It's wonderful that they were able to achieve this dream, and a definite testament to how much advance preparation they had to do to be able to make this trip a reality.

Traveling gluten-free and dairy-free definitely changes what you do and how you do it.  Our family has dreamed of a cross-country trip for years.  Those dreams were challenged by the fact that my husband is very sensitive to gluten and dairy... even a crumb or drop can leave him with asthma and GI problems for weeks.  We decided that the best way to travel would be to take our kitchen with us and do most of our own cooking. With the help of a friend who lent us their RV we were able to do finally make our dream come true and take this trip.  

Starting from CT, going across the northern states, down California, then returning via the southern states and up the eastern coast it was a wonderful adventure.  We were so happy our dream could become a reality and we had a great time. However we definitely had to consider how we would feed my gluten and dairy-free husband along the way.

Carefully considering our menus we pre-stocked the kitchen with gluten and dairy-free staples we knew we could have a hard time finding on our travels across the country.  Not every area of the country offers a wide range of dietary choices and not every store has things like:

rice/potato pastas
gluten-free pretzels
gluten-free bread crumbs
gluten-free bread
dairy-free buttery spread
gluten-free chicken broths
gluten-free, dairy-free cold cuts
gluten-dairy free brownie mix
gluten-dairy free cake mix (we had some birthdays to celebrate along the way)
corned beef without anything added in (in the midwest a lot of stores only sold corned beef with everything already added in and we couldn't trust it)


Our dinner meals were usually a meat (chicken, steak, pork, burger), sometimes breaded with veggies or a stir-fry with brown rice.


One family favorite is a breakfast that we usually have in the winter before spending the day snowmobiling out in the cold.  It's tasty, filling, and an easy on-the-road breakfast. 


The Berge's Hash and Eggs


Can of corned beef (plain, no potatoes added)
4 potatoes (or as many as you feel is adequate for the # of people you have), diced
3-4 T. olive oil
1 onion, diced
ground pepper, to taste
onion powder (optional)
eggs (1 or 2 per person)


Put the onion in a frying pan with a 1 T. oil until softened. 
Add the potatoes, more oil if needed, and cook until potatoes start getting soft. 
Add the corned beef and brown it all (no need to add salt since the corned beef has it already) 
Season with pepper and more onion powder if needed 


When the hash is browned remove from the pan and set aside
Cook the eggs (we like sunny side up)
Place eggs on top of the hash and serve


It's so delicious and for lunch you can get by with just a piece of fruit and some nuts or other light meal... works great when you're travelling around for the day.


My husband's diet influenced us in other ways as well. We ate "out" at a restaurant only twice during the five weeks we were on the road.  Before being seated we would ask our server lots of questions about whether they could accomodate us; if they said they could, we would try it.  However there was always that feeling of playing "Russian Roulette" with his GI system since you're never really "sure" that the chef and wait person "get it." 


While we were on the road  we would seek out health food stores and would be in heaven if we found a gluten-free bakery or somewhere with treats (we were on vacation after all!). We were surprised to find  that out west people do not know what italian ices are. There's a market to be tapped there, for sure!


We talked a lot about how it would be great if there were some quick, healthy drive-thru type places where gluten and dairy free people could find food. Unfortunately it doesn't exist, even the salads are usually tainted with croutons and/or cheese. It was eye opening how much harder it is to travel when you don't fit into the majority.


Travelling with food allergies can be a great experience if you plan ahead on how to find or make foods that work. Yes, it would be nice to be able to eat out a little more often while on vacation (food is half the fun of vacation!) but we were able to manage. The good news is that the States seem to be getting more aware of food allergies and it is definitely easier to find gluten-free and dairy-free foods than it was 10 years ago.


photo courtesy of:  Bill Ward's Brickpile

breakfast outside the box

This morning we had cabbage, red onion and pine nuts sauteed in coconut oil.  I had a lentil patty with mine, Steve had a chicken breast.

For many folks this kind of a breakfast seems unusual.  However it's a great, healthy way to start your day.  Good protein, good fat, veggies, it'll stick with you and it's very satisfying.  Most people are used to thinking of foods as belonging to a certain time of day but believe me when I tell you that your body does not classify foods as breakfast, lunch or dinner.  And starting your day with a bowl of boxed cereal or toast is actually one of the worst things you can do to yourself.

You've just come off a fast.  For most folks it's been at least 10 hours since your last meal.  While you sleep your body slows down it's processing, by about 10%.  If you go more than 12 hours without eating it slows down by 40%.  You need to boost your metabolism so that it can burn the calories that you are putting into it and make use of the nutrients you are providing.  Simple carbs and sugar may feel like they are giving you an energy boost but what they do is rev up the insulin rollercoaster.  This leaves you feeling tired at 3:00 PM looking for a quick fix snack.  It can also lead to that spoon hitting the bottom of the Ben & Jerry's container at 9:30 PM with you thinking 'what just happneed.'

I've had this conversation with several people this week so I'm thinking it needs to be shared.  If you do not provide a solid nutritional base for your body as you move through the day it will become metabolically unstable.  This means that your body chemicals won't function the way they're supposed to.  It also means that at some point they are going to start sending out 'SOS Feed Me' signals.  And folks, I'm here to tell you that your brain chemicals will win every time.  It's not that you have no willpower, it's that your body is a beautifully designed creation that is programmed to survive and those chemicals are one way to make sure it gets what it needs, food. Unfortunately if we're metabolically unstable your body is going to send out signals for fast energy, that means sugar and simple carbs.

The point is, it's important to start your day with a good nutritional foundation.  And to keep it up all day long.  The more you do this the better your body will feel and the less you will fight with those cravings. So step outside the box.  Have dinner for breakfast for a change.  You might discover that you like it.

Be well.

banana oat pancakes

We love pancakes in our house.  They are a great, easy to make, healthy, whole grain breakfast.  Throw in some fresh fruit and maybe a little homemade Greek yogurt and it's the perfect meal to start your day...filling, nutritious, blood-sugar balancing, and, most importantly, delicious.

I love it when I find a recipe that is so perfect it doesn't need anything else.  This recipe is one of them.  From my King Arthur Flour Whole Grain Baking book it's a recipe that is a consistent favorite.  I love the fact that it's made from whole grains.  Although I make my own oat flour by grinding oat groats you can easily make it at home by placing old fashioned oats in the food processor or blender and blending it until it reaches a fine consistency.  If that's more than you are willing to do you can also just buy it, both Arrowhead Mills and Bob's Red Mill sell oat flour or you can get certified gluten-free oat flour from Legacy Valley or Cream Hill Estates.

As a quick side note, oats do not have gluten in them.  However they tend to be grown near, stored with or transported with other glutinous grains, most specifically wheat.  Certified producers grow and process only oats, guaranteeing that there is no cross-contamination.

One of the things that my family likes so much about this recipe is that it is very fluffy.  You don't realize that these are whole grain oat pancakes they are that light and airy.  The bananas combined with the cinnamon and nutmeg make it a delicious way to start your day.  I also like having another great recipe that allows me to use up any almost over-ripe bananas.

King Arthur Flour's Banana-Oat Pancakes

3 small bananas mashed
2 T. unsalted butter melted (use organic)
1 T. lemon juice
1 T. sugar (I reduce this to 1 t. as the bananas when they are this ripe have a lot of natural sugars)
2 eggs
1 C. oat flour
1/2 t. baking soda
1/2 t. salt
1/2 t. ground cinnamon
1/2 t. ground nutmeg

Stir together the mashed bananas, butter, lemon juice and sugar in a medium bowl.
Beat in the eggs.
Whisk together the oat flour, baking soda, salt and spices in a small bowl.
Form a well in the center of the dry ingredients and pour in the wet ingredients.
Stir the batter just until the dry ingredients are thoroughly moistened.
Check to be sure the batter is thin enough for your pancakes; you may need to add a touch of milk or water (I never do)
Let the batter sit 10 minutes before using.

Heat a nonstick griddle or heavy skillet.
If your surface is not non-stick brush it lightly with vegetable oil.
When the surface is ready spoon batter 1/4 C. at a time into the pan.
Let the pancakes cook on the first side until bubbles begin to for around the edges, 3-4 minutes.
When the pancakes are just beginning to set flip then and let them cook on the second side, about 1 1/2 minutes more.

KA suggests you can sprinkle toasted walnuts over the batter just before cooking as an extra treat.

Sources for oat flour:

   

step by step, food changes

Meg wrote in with the following, "For me, to truly change my eating habits, I have to go in very small and tasty steps. Once I find a healthier food or drink that I really like, after a few weeks of eating that I don't miss the junk stuff and don't feel deprived.

It would be great to find recipes / meal plans that "step you down" from junk to healthy organic by offering variations from A to B. For example, I've switched my typical breakfast from decaf with halzelnut non-dairy creamer and a cinnamon raisin bagel with cream cheese by first switching to whole wheat toast with a scrape of butter and cinnamon-sugar, then to one slice with the sugar, and finally to one slice of whole wheat bread with a scrape of butter or Nutella and a few spoonfuls of organic yogurt with walnuts.

I'm ready to tackle the (processed) decaf coffee with (chemical) halzelnut-flavored non-dairy creamer. Trouble is I really, really like the flavor and I don't really like the taste of green tea (yet). Can you recommend a healthier breakfast beverage replacement that could be transformed in stages? "

I find that lots of folks really like their coffee and have a hard time giving it up.  Part of it is the chemical addiction to caffeine.  What's actually more harmful than the caffeine is the flavored non-dairy creamer. With Mono and Diglycerides, Sodium Stearoyl Lactylate, Dipotassium Phosphate, and Sodium Caseinate this is not food.  I would say there is nothing wrong with one cup of coffee in the morning to get you started, just use real cream instead.  If you want to give up caffeine and switch to decaf that's certainly a good thing to do, but that real cream is going to make it taste a whole lot better.  And it goes without saying that organic dairy is best, read this article for more information about that issue.  Green tea is certainly a great option, filled with anti-oxidants, but maybe starting with one cup of coffee and then switching to green tea for your other beverage choices (including water, water, water, and herbal teas) is the way to go.

The most important thing to remember about your breakfast menu is that you want to make sure you are getting some good protein, some fiber, and a healthy fat.  This will help you make it through the morning with stable blood sugar.  When choosing your bread make sure that you are getting WHOLE GRAIN instead of just whole wheat.  Unfortunately whole wheat doesn't have all of the parts of the grain, so it's not as healthy.  Marketers are aware of how much we look for those key words and so be aware that multi-grain is also not whole grain.  For butter, choose a good, organic, butter and you can have more than just a scrape.  For your yogurt and walnuts, that's a great choice.  Organic full fat yogurt is best.  Again, it helps you feel full, gives you the protein that you need and helps you start your morning with a stable blood sugar.

chocolate granola

Today we have a special treat as my friend Christine shares her chocolate granola recipe. I've always loved granola because it's a quick healthy breakfast, a great snack; it's also quick and easy to make. One of the other great things about granola is how it can be changed around to suit individual tastes. The idea of making it in a crockpot, is a big “wow” because it doesn't get any easier than that.

Christine shared the following thoughts with me, “A friend had told me a little about using dark chocolate. Apparently, it contains 'good' fats, that our bodies need to digest properly. I began to think about the other good fats I've been trying to feed my family, coconut, olive oil, and nuts, etc. Chocolate granola sounded like a good breakfast food. I knew from prior experience that a little coconut oil at breakfast helped me control my appetite. I found a basic recipe and substituted some things and added a few. It smelled wonderful - kind of like chocolate potporri all day. When all seven of us like something, its a keeper! This one will be a regular breakfast item for our family.”

With the addition of ground flax and coconut oil this recipe provides some great fatty acids (flax seeds have omega-3 while coconut oil has medium-chain fatty acids). These healthy fats help provide saiety, or fullness, which means it helps fill you up. Dark chocolate and cocoa provide antioxidants, especially epicatechin (found also in green tea) which protect against cardiovascular disease.

Here's Christine's recipe, as she says it's a big hit with her family, I'm sure it will be for yours as well.

Chocolate Granola
Mix in crock pot:

7 C. organic old fashioned oats
1/2 C. ground flax
1/4 C. organic brown sugar
1/2 C. shredded coconut
Pinch of sea salt
½ C. raw honey
2 T. maple syrup
¼ C. coconut oil
2 T. cocoa powder

Mix well and heat on low all day, stir once in while.

After slightly browned (4-6 hours on low) stir in:
½ C. 70% chocolate or darker, finely chopped
1 C. chopped almonds & walnuts

Cool completely then store in an airtight container

Chocolate granola photo courtesy of Christine Michael Gibson

sequential eating

Although I am a fan of leftovers others in the house are less excited by the repetition of certain dishes. Being a big fan of not wasting food, and a new fan of Jonathan Bloom's blog Wasted Food I try to look for creative ways to repackage, if you will, the offerings at the dinner table.

One way to do this is to take a moment and plan your menu, seeing what can be re-created from what you have already made. I offer here a couple of examples (I should note, by the way, that my favorite method is to turn dinner foods into breakfast foods as it makes food prep in the morning - a typically hectic time - a little easier):

Making Tuscan Stew with polenta for dinner typically means there is leftover polenta. I take that polenta, pan fry it, top it with an over easy egg, top that with some homemade mushroom marinara and it becomes breakfast. Since polenta is made with stoneground, or fresh ground, corn meal, it's a delicious way to add some fiber to your morning and help get you off to a good start. Pan frying the polenta gives a nice change to the texture and provides a tasty base to the egg and sauce.

In case you're wondering, the Tuscan Stew is delicious as leftovers and I typically have it for lunch the next day. There don't tend to be a lot of leftovers when I make this it.

Tonight's dinner was sauteed onions, peppers and mushrooms with oregano and parsley served alongside organic chicken cilantro sausage for the meat eaters and veggie sausage for the vegetarians. The leftover veggies will be turned into an omelette in the morning. All the prep and cooking is done, which will make breakfast cooking a snap. This is a great way to use leftover sauces or cooked vegetables, adding them into omelettes, frittatas, or an egg scramble.

Another favorite is to make extra brown rice which we then turn into brown rice cereal the next morning. Adding a small knob of butter, some almond milk and a little dried fruit makes this a delicious, quick and easy breakfast. It's healthier than a bowl of store-bought cereal and more filling as well.

For dinnertime leftover usage we can get creative by rummaging through the fridge. Soup and/or chili is a great way to incorporate a lot of little-bit leftovers. Adding fresh sauteed onions, a tasty broth or sauce, and making sure the spice combinations go together well (in the case of soup, curry does not pair well with Italian spice, I'm just saying...) you can hide almost anything. Alongside fresh baked bread and a salad, it's a whole new meal.

Last but not least is the pot pie/sheperd's pie trick; you can hide almost anything under that crust. Pot pie is, of course, a pastry style crust and shepherd's, or cottage, pie uses a mashed potato crust. Taking your leftovers, combining them with added vegetables, if needed, under a crust which is then baked in the oven, you've got a new meal that doesn't take a lot of time, saves money (because you're not throwing out ingredients) and keeps everyone from getting bored with the same old leftovers.

Taking a few minutes to plan your meals will save you time and money while still allowing you to provide delicious and nutritious meals for your family.

banana french toast

Banana french toast makes a delicious breakfast. It's a great way to use up that last banana or two that is close to the edge if you don't have any more room in your freezer.

I freeze bananas two different ways. Peeled and stored in a ziplock they are great for throwing in to smoothies. The frozen consistency gives a little "slush" to the smoothie. If I'm going to use them for baking I leave them in their peels. That way when they are thawed you can snip the ends and they "goosh" right out.

But we've had our fill of smoothies and banana-baked goods lately. Not wanting to store the last banana I decided to use it up a different way. When they were little my girls used to make banana milk by blending together a banana, a cup of milk, and a splash of vanilla. I did made some and soaked the bread in it (leaving out the egg) to make banana French toast. It was delicious. A nice delicate banana-y flavor and we didn't even miss the egg at all. You could even make this vegan by using almond or rice milk instead of cow's milk. I topped mine with some orange marmalade and it was fabulous.

So if you need another way to use up some bananas give this a try, I think you'll enjoy it.

photo courtesy of commons.wikimedia.org

breakfast pudding

It's another cold, wet, grey day here in Texas. A perfect day for breakfast pudding. It's my newest recipe created because I was looking for a different way to make oatmeal. While I love a hearty bowl of oatmeal or an oatmeal smoothie or homemade granola sometimes you want something a little different.

I decided that I would make something along the lines of a baked rice pudding but use oatmeal as the base grain instead of cooked rice. It came out delicious and is our new winter favorite. Although it takes 45 minutes to bake the leftovers are delicious (I actually preferred this on the second day). It makes 6 generous servings so it's perfect for a brunch or weekend breakfast with leftovers for during the week.

Baked Oatmeal Pudding

4 C. milk
1/4 C. turbinado sugar
2 T. butter
1/2 t. sea salt
1 egg
1/2 t. apple pie spice
2 C. rolled oats
1 cored, peeled apple, chopped
1/2 C. chopped walnuts
1/2 C. raisins (or cranberries if you prefer)
1/2 C. ground flax seed
2 T. sesame seeds

preheat oven to 350
in a large sauce pan combine milk, sugar, butter and salt
bring to just under a boil until sugar is dissolved and butter is melted
in a cup beat the egg
slowly add milk 1 T. at a time until egg is warmed (this will prevent curdling)
add egg and remaining ingredients to milk mixture, stirring together
pour into greased 2 quart baking dish
cover dish and place in oven for 45 minutes
remove from oven, uncover and let set for 10 minutes
cut and serve drizzled with maple syrup

Enjoy!

ricotta pancakes with honey glazed plums

Cooking and baking is always an adventure. Inspiration is all around you if you are open to it. There's no real explanation for why or how ideas come together but I can honestly say that frequently it's a matter of "oh gosh there's X in the fridge and I better use it up." Then I make something using that ingredient. Most of the time I make tried and true recipes, either my own or those from trusted cookbooks. Sometimes the inspiration is something I ate elsewhere that I really liked and have been given the recipe. Other times the recipes find me but I somehow can't help playing with them a little bit.

Such is the case with today's breakfast. The inspiration was a click-through twitter post that brought me to Almost Bourdain's (AB's) blog, which I just discovered and like a lot. He credits his inspiration for this recipe to Bill Granger, I credit my inspiration to him. It's kind of neat how that works, we're all connected by this idea of ricotta in pancakes but we each put a slightly different twist to it; all of them, I'm sure, very delicious.

My changes came about because I am trying to work more with gluten free recipes lately. These are for a few people I know who are faced with gluten sensitivity. It's also, as always, inspired by what I have on hand. AB's version calls for bananas and honeycomb. I didn't have enough bananas but did have plums. Didn't have any honeycomb either (and I miss my friends from CT who used to supply me with it) but I did have honey. Together with some breakfast sausage this made a great meal and is definitely on the repeat again list. I hope you like it too.

Ricotta Pancakes with Honey Glazed Plums

For pancakes:

1 1/3 C. ricotta cheese

3/4 C. buttermilk (for a little tang to offset the honey glazed plums)

4 eggs separated

1/2 C. fresh ground oat flour

1/2 C. fresh ground brown rice flour

1 t. baking powder

1 t. vanilla

pinch salt

beat egg whites until peaks form, set aside

mix ricotta, egg yolks, vanilla, and buttermilk together until well blended

mix together flours, baking powder and salt

gently add flours into ricotta mixture

gently fold egg whites into mixture until just blended

drop by 1/4 C. measure into medium hot, greased pan

after 2 minutes flip to cook other side

For honey-glazed plums:

2 plums

2 T. honey

1/2 t. cinnamon

2 t. butter

cut plums into bite sized pieces

toss with honey and cinnamon

in a medium-hot pan melt butter

add plum mixture and stir until plums begin to soften just a little (about 7 minutes)

serve pancakes with plums on top

Honestly these were fabulous. I would even consider serving them as a dessert by making the pancakes smaller and putting a dollop of creme fraiche on top with a dusting of cinnamon.

pumpkin oat breakfast bars

My friend Erin recently shared this fabulous recipe for a great on-the-go-snack bar. With pumpkins in season it's easy enough to make your own puree. If you don't have the time or inclination to make your own, the canned stuff works just fine. One word of caution, when choosing canned pumpkin I highly recommend that you read the label and make sure that you are getting only 100% pumpkin. You don't need all those other ingredients.

Pumpkin Oat Breakfast Bars (make ahead for quick breakfast or breakfast that must travel with you)

3/4 cup pumpkin purée (can be canned)
2 eggs
1/4 cup butter or ghee at room temperature
1 large or 2 small ripe bananas
1/4 cup honey
2 cups rolled oats (not the quick cook variety)
1/2 cup pecans, chopped (can use walnuts or sunflower seeds)
2 Tbsp shredded coconut, unsweetened
1/4 cup oat bran (optional)
1/2 tsp cinnamon, ground
pinch of Celtic sea salt
1 Tbsp grated orange rind from an organic orange (optional)
1/4 cup dried currants
1/4 cup dried blueberries, wild

Measure out the 2 cups of oats and pour just enough warm water over them to cover them.
Soak for about 5 minutes while you’re mixing up the wet ingredients.
In a mixing bowl, stir together the pumpkin, eggs, butter or ghee, honey and banana.
You may want to mash the banana before adding to the bowl if it’s not really soft.
Before adding the oats, drain them well; add the oats, nuts, coconut, oat bran, cinnamon, salt, orange rind, currants and blueberries, and stir until ingredients are well combined.
Spread mixture into a lightly greased (butter, ghee or coconut oil) pan so the batter is no more than an inch or two deep. An 8” x 10” baking dish works well.
Bake in a 350 degree oven for 40 minutes or until it’s beginning to brown.
If they fall apart when you cut them into bars, you might try baking for about 10 minutes longer.
For very crisp bars, remove from the pan and cool completely on a wire rack.
Cut the bars when cool.

If you want to learn more about Erin you can visit her website.

photo courtesy of Waldo Jaquith:commons.wikimedia.com

what to eat for breakfast

So many of us eat breakfast mindlessly.  Wake up, get ready for the day, shove something in our mouths and hit the ground running.  By not being mindful about what we choose to start our day with we may be setting ourselves up for a nutritional crash later in the day.

Breakfast when we examine the word means breaking the fast.  For most of us it has been at least 10 hours if not more since we last ate.  Our bodies need fuel.  And not the kind that comes from a bowl of sugary over-processed cereal, a doughnut and a cup of coffee, or even a bagel with cream cheese.  We need substance and protein to start the day off right and to ensure our blood sugar stays balanced.

Sometimes it can be helpful to think outside the box when it comes to breakfast.  Instead of reaching for a prepared boxed food take a moment to sit down at a meal.  If you are in a hurry start your morning with a healthy shake and bring a good meal with you to eat at the office.  Borrow from the breakfast traditions of other cultures and consider foods that you may not have thought of eating before such as a miso soup or a bowl of beans and greens.

The above picture represents a Mediterranean type of breakfast.  Olives and avocados provide a healthy fat, fresh fruit, hard boiled eggs for protein, whole grain bread, cucumber and tomato salad with olive oil and fresh herbs.  Instead of margarine on the bread you could have butter or a thickened yogurt cheese.  

Start your day right and you won't regret it.  

blueberry season is here...

...and there is nothing more wonderful than having fresh blueberries to eat.  Just by themselves they are a wonderful snack.  In a fruit salad they are delicious.  Baked into a myriad of treats such as muffins, cobblers and pies they are indescribably delicious.

Recently I went with some friends to a local pick-your-own place where there were over 5 miles of blueberry bushes.  The berries were plump, juicy and very flavorful.  With three adults and four kids the picking went fairly quickly and everyone came home with a quite a few berries.   Blueberries freeze quite well if you want to save some for later.  There's nothing quite like blueberry pancakes in the middle of winter from blueberries that you picked fresh during the summer.

Blueberries are native to North America and related to cranberries, another distinctive North American fruit.  They are high in antioxidants; anthocyanin which is beneficial for collagen especially as it relates to capillary and vascular support, and ellagic acid which is helpful in protecting against cancer.  Blueberries are also rich in vitamin C, manganese and are a good source of fiber.  Studies show them to be effective in helping to protect against Age Related Macular Degeneration (ARMD), colon cancer, and ovarian cancer.

One of my favorite ways to eat them is in pancakes, simply take your favorite pancake recipe and add blueberries to the batter after it has been put into the pan.  Another favorite is blueberry muffins.  A quick search of the internet will reveal plenty of recipes that call for fresh blueberries but here is my muffin recipe which is always a hit at our house.

Blueberry Muffins

3 cups whole wheat flour

1 tablespoon cinnamon (optional)

1 teaspoon baking soda

1/2 teaspoon. baking powder

1 teaspoon salt

1 cup oil

1 egg

1 cup Sucanat

1 tablespoon vanilla

1 - 1 1/2 C. blueberries (depending on how berry-y you like them)

Sift together dry ingredients 

In a separate bowl beat egg, add oil and Sucanat

Add vanilla and add-ins

Add dry ingredients and mix well

Spoon into two well greased loaf pans

Bake 375°F for 15 minutes

Enjoy!

If you live locally in the Houston area, here's a link to an article about the farm I visited to get my blueberries.

photo courtesy of freedigitalphotos.net

great granola

The kitchen is fragrant with the smells of baking granola right now. Steve and the kids like to eat it as a bowl of cereal, I prefer it as a garnish on top of a bowl of yogurt and fruit, as an added treat to a bowl of muesli, or as a crumb topping for making muffins. One of the reasons that I like to make my own granola is because I can control the flavor and the sweetness; I also believe I save money by making my own.

Bear Naked Apple Cinnamon Granola is $4.85 for approximately 3 cups, Kashi Mountain Medley Granola is $4.56 for approximately 3.5 cups and my homemade version comes out at around $3.65 for 6 cups. Because I want less sugar in my granola it is admittedly less crunchy but we find it to be very flavorful and enjoy it a lot. Taste testings with friends and family shows that they like it too.

The most recent batch is apricot, raisin, walnut, cinnamon. The kids were very eager to "taste test" it as it came out of the oven, I had to fend them off with my mixing spoon so that it could cool properly.

Granola

preheat oven to 350F

3 T. honey

3 T. molasses

1/3 C. oil

4 C. rolled oats

1 C. nuts, chopped

1 C. dried fruit

1/4 C. flax seed, ground

1 t. vanilla

spices, optional (cinnamon, nutmeg, ginger, etc)

In a small pot on the stove mix honey, molasses and oil

Heat until just starting to bubble, stirring to mix well

Place oats in a large ovenproof dish

Pour liquid mixture over oats and stir well to coat evenly

Bake for 10 minutes

Remove from oven, stir well, add nuts and return to oven

Bake for 10 minutes

Remove from oven, stir well, add dried fruit and return to oven

Bake for 10 minutes

Remove from oven, stir well, add flax seeds, vanilla and any spices if desired

Let cool completely before storing in a container

Enjoy

oatmeal smoothie

A recent visit with my aunt brought up the idea for this smoothie.  At the coffee shop near her apartment they were serving them.  We didn't get one but the server told us they were fabulous; oatmeal, milk and vanilla syrup.  I don't know why but the idea of this smoothie caught my imagination and I decided to try to create one when I got home.  This is what I came up with and it's very delicious.  Steve liked it too.

Oatmeal Smoothie

1/4 C. oatmeal

1/4 C. oat bran

1 T. ground flax seed

1 T. coconut oil

2 C. milk

1/2 t. vanilla

heat milk and coconut oil in a saucepan until steamy

pour over remaining ingredients

blend together

Typo alert: the above has been corrected to read 2 C. of milk.  This is for two servings.  If you want to make one serving just cut everything in half.  1/4 C. is 4 T. so a half serving would be 2 T. for the oatmeal and oat bran.