Happy Thursday!

Let’s kick off 2018 with one healthy habit change! How about we start with breakfast!

Eating a good breakfast makes sure there is plenty of blood sugar in your bloodstream that your body converts to energy. For many of us, when our blood sugar dips, our body responds with food cravings. These cravings tend to lead us to unhealthy choices.

When it comes to breakfast, which group do you fall in?

  • “I’m a champ and I eat a healthy breakfast every day!”
  • “Do you call coffee and a donut breakfast?”
  • “Who has time for breakfast, lunch is my first meal of the day!”

Eating breakfast is a great way to fuel up and energize your body! The key is what type of fuel are you putting in?

A healthy breakfast should include one starch (grain), one dairy (high calcium), one piece of fruit and/or vegetable. 

Examples of one starch (grain)

  • 1 cup cereal (think baseball size)
  • 1/2 cup hot cereal (think 2 golf balls size)
  • 1 slice toast (whole grain preferably)

Examples of one dairy or high-calcium food

  • 1 cup low-fat milk
  • 1 cup low-fat yogurt

Example of fruit

  • 1 orange
  • 1 apple
  • 1/2 cup berries

Here are some ideas for healthy breakfasts:

Breakfast 1

1 English Muffin
1  scrambled egg
1 orange

Breakfast 2

1 slice of toast
1/2 cup low-fat cottage cheese
1/2 cup berries

Breakfast 3

1/2 cup low-fat granola
1 cup low-fat yogurt
1/2 cup mixed fruit

For breakfast on the go:

Breakfast 1

1 hardboiled egg
1 apple
4 Whole Grain Crackers

Breakfast 2

1 low-fat cheese stick
1 4 oz glass of 100% juice
1 Slice of whole grain toast

A few healthy breakfast recipes:

Low-Carb Breakfast Enchiladas

  • 8 large eggs
  • 1/4 c. low fat milk
  • kosher salt
  • Freshly ground black pepper
  • 4 tbsp. butter, divided
  • 6 slices bacon, chopped
  • 2 c. baby spinach
  • 1 1/2 c. black beans
  • 1 c. quartered cherry tomatoes
  • 1/2 c. enchilada sauce
  • 1/2 c. shredded Cheddar cheese
  • 1/2 c. Shredded Monterey Jack
  • Chopped avocado, for serving
  • Cilantro, for serving
  • Pico de gallo, for serving
  1. Preheat oven to 350° and grease a square baking pan with cooking spray. In a large bowl, whisk together eggs and milk until very froth. Season mixture with salt and pepper.
  2. Cook “tortillas”: In a small nonstick pan over medium heat, melt about a half tablespoon of butter. Add about 1/4 cup of egg mixture and swirl pan. Cover with a lid and cook for 3 to 5 minutes, until the middle of the eggs are set. Remove from heat and repeat, adding more butter as necessary.
  3. Make filling: In a medium skillet over medium heat, cook bacon. Remove bacon pieces from skillet and drain most of fat, leaving about 2 tablespoons of bacon fat. Add spinach, black beans and cherry tomatoes and cook, stirring occasionally until the spinach has wilted, about 3 minutes. Season with salt and pepper.
  4. On a cutting board, lay one egg tortilla. Top center with spinach filling and bacon then roll up tightly. Repeat with other tortillas and filling.
  5. Spread a thin layer of enchilada sauce into baking pan. Add enchiladas in a single layer. Drizzle more sauce on top, then top with cheddar and Monterey jack. Bake until cheese has melted, about 15 minutes.
  6. Garnish with cilantro, chopped avocado and pico de gallo. Serve warm.

Recipe Source: Delish

Carrot, Cranberry, and Pecan Muffins

  • 1 c. wheat bran
  • 1 c. whole-wheat flour
  • ½ c. granulated sugar
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. ground cinnamon
  • 1 pinch Kosher salt
  • ¼ c. unsweetened applesauce
  • ½ c. buttermilk
  • ¼ c. olive oil
  • 1 large egg
  • 1 c. fresh or frozen cranberries
  • 1 medium carrot
  • 1 medium parsnip
  • 2 tsp. finely grated fresh ginger
  • ¼ c. pecans
  1. Heat the oven to 350 degrees F and line a 12-hole muffin pan with 10 paper liners. In a medium bowl, combine the wheat bran, flour, sugar, baking powder, soda, cinnamon, and salt.
  2. In a large bowl, combine the applesauce, buttermilk, oil, and egg. Add the flour mixture to the bowl and mix to combine. Fold in the cranberries, carrot, parsnip, and ginger.
  3. Divide the batter among the lined muffin cups, sprinkle with the pecans and bake until a wooden pick inserted in the middle comes out clean, 25 to 27 minutes. Let the muffins cool in the pan for 5 minutes, then transfer to a wire rack.

Recipe Source: Good Housekeeping

Happy Thursday and welcome to our Try-It Thursday blog! For today’s post, I’m sharing a recipe from my brother-in-law who is a CrossFit Box owner and trainer. The best part about these, is that you make them in the evening, so in the morning all you need to do is grab and go.

Todd’s Tasty Go-To Breakfast

  • 1/2 cup yogurt (Low sugar, high protein)
  • 1/2 cup almond milk
  • 1/2 cup oatmeal
  • 1 tsp vanilla
  • Dried Tart Cherries
  • Almonds, Pecans or Walnuts

Step 1: Find a container

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Step 2: Add your oats*

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Step 3: Add your yogurt*

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Step 4: Add your almond milk* (or regular milk if you prefer)

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Step 5: Add your vanilla* (if you wish, personal preference)

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Step 6: Add additional toppings of your choice*

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Step 7: Place in your refrigerator until morning.IMG_4952

 

 

 

 

 

 

 

 

 

 

Step 8: In the morning, enjoy your delicious breakfast. Yummy and Healthy!

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The first time I made these, I used steel oats, which we discovered we didn’t really care for the texture. This time, I made them with old-fashioned oats….and we loved them. I also divided the recipe in half by using 1/4 cups of main ingredients instead of 1/2 cups. The 1/2 cups were just too much food for me. I love this recipe because there are endless variations, you could add coconut flakes, chocolate chips, various amounts of nuts and dried fruit. (Plus they are super easy to make.)

I’m curious, what toppings are you going to try?

 

 

 

 

To help get you started with your freezer meal prep, here are a few of our favorite freezer meal recipes.

Baked Beef Ravioli Recipe

Serves: one 9×13 casserole

1/2 medium-sized onion, diced
2-3 garlic cloves, minced
1 lb ground beef
1/2 lb pork sausage
2 jars spaghetti sauce (approximately 28 oz. each)
1 can (15 oz) crushed Italian tomatoes
2 cups shredded mozzarella cheese
2 cups shredded Italian mix cheese (Romano, Parm, Asiago, etc)
2 packages (10 oz.) fresh cheese ravioli, cooked al dente
grated Parmesan cheese, optional for serving
Instructions
Preheat oven to 375 degrees. Spray a 9×13 pan with cooking spray.
In large skillet over medium heat sauté onions until soft. Add garlic and stir for 1 minute but don’t let it burn. Next, add beef and sausage to onions and garlic and turn up heat to medium-high. Cook until browned and no longer pink. Drain grease, then stir in sauce and crushed tomatoes.
Spread thin layer of meat sauce into bottom of baking dish. Arrange a layer of cooked ravioli over the sauce. Sprinkle mozzarella cheese and Italian cheese over the ravioli. Repeat layers, ending with the last of the sauce on top.
Cover with aluminum foil. Bake for 45 minutes until hot throughout. Take foil off and bake about 15 minutes more or until bubbly at edges.
Let rest for about 10 minutes before slicing. Sprinkle with Parmesan cheese before serving.

Source: http://thrivinghomeblog.com/2012/07/baked-beef-ravioli-recipe-an-easy-fake-out-lasagna/

buttermilk herb chickenButtermilk Herb Chicken
Serves: 6
1/4 cup olive oil
1/4 cup buttermilk
1/2 tsp lemon pepper
2 Tbsp lemon juice
A few shakes of hot sauce
1-2 garlic cloves, minced
(see note)
2 Tbsp dried onions
1/2 tsp dried rosemary
1 tsp dried parsley
6 skinless, boneless chicken breasts
Instructions: In a bowl mix all ingredients except for chicken. Add the chicken and turn pieces to coat with marinade. Refrigerate for several hours.
Preheat oven to 375 degrees. Place chicken in a baking dish and cook for 30-35 minutes or until a thermometer reaches 165 degrees internal temperature.
To Freeze: Place chicken in a labeled freezer bag, add the marinade and squeeze out extra air before sealing. Place in freezer. Thaw in fridge overnight and cook according to directions.
Notes: use 1/2 teaspoon garlic powder if vacuum sealing. Do not vacuum seal fresh garlic.
Nutrition Information
Calories 270, Fat 9g, Carbohydrates 1g, Fiber 0g, Protein 37g

Source: http://www.cookingmimi.com/2011/10/05/buttermilk-herb-chicken-day-5/

Sausage and Egg Breakfast Burritosbreakfast buritos
Serves: 12
1lb ground breakfast sausage, cooked and drained
12 eggs
¾ cup 1% milk
1 cup salsa
1 cup reduced fat shredded taco cheese
12 flour tortillas (medium size)
Instructions: Spray large skillet with non-stick cooking spray. Beat eggs in large bowl and add to skillet. Cook eggs, stirring frequently, until scrambled and set. Add cooked sausage and salsa to egg mixture and mix gently. Warm tortillas as directed on package. Divide egg and sausage mixture between tortilla shells and sprinkle with some cheese. Roll up each tortilla to make burritos, folding in the ends and rolling up.
Notes: Freezing Instructions. Wrap each burrito in plastic wrap and then place all into a freezer bag(s). Reheating Instructions. These burritos reheat better if you take them out and put in the refrigerator the night before. Don’t worry if you forget. Take burrito out of the freezer bag and plastic wrap. Place in the microwave for 2½ minutes.
Nutrition Information
Calories 407, Fat 29g, Carbohydrates 23g, Fiber 1g, Protein 21g
Let us know what you think. Do you have a favorite freezer meal recipe? Or did you try one of ours? Let us know in the comments.