Thursday, April 28, 2011

Breakfast Quinoa

Are you in search of the ‘perfect breakfast’?  Well look no further… this breakfast solution includes the must-haves for an all-star breakfast: a combination of lean protein, whole grains and fruit.  Plus, it tastes creamy and a bit like dessert (something to look forward to in the morning).

For those of you who say “But I’m not hungry in the morning” and are trying to ease into the whole breakfast concept, I highly recommend Breakfast Quinoa.  It is so light and easy to digest and won’t leave you feeling overstuffed early in the morning. 

Serves: One

Ingredients
  • 2 cups unsweetened vanilla almond milk (or ‘milk’ of your choice)
  • ½ cup quinoa, rinsed
  • 1 tsp cinnamon
  • 1 tbsp raw, unsalted almond butter (optional)
  • Stevia to taste (optional)
  • ½ cup raspberries or blueberries (or berry of your choice)

Preparation
  1. Bring 1 cup of unsweetened vanilla almond milk to a boil on your stovetop
  2. Add quinoa, almond butter, cinnamon and stevia and stir until milk is fully absorbed (takes about 15 minutes)
  3. Garnish with your fruit and add 1 cup cold almond milk (or store immediately and add berries and milk later)

Serving Suggestions
I recommend preparing this the night before as it will likely take about 20 minutes total.  It can be enjoyed hot or cold depending on your preference.  If cold, I recommend pouring the extra cup of almond milk on top just before eating.  In this way, it will taste somewhat like a soft breakfast cereal.  The other fantastic way to enjoy this dish is served hot with cold ‘milk’ as a topper.  The quinoa will slowly absorb the ‘milk’ so keep adding as needed/desired. 

Health Benefits
  • Breakfast is so important for kick starting your metabolism in the A.M. – it gives your body the fuel and energy it needs to move, think and be happy. 
  • Quinoa is a great way to ‘get your breakfast on’ – it is an ancient grain that is actually a complete protein and a whole grain all in one.  In this way, I consider it to be a magical food!  The almond milk and almond butter provide you with fiber, the antioxidant vitamin E and heart-healthy monounsaturated fat that won’t raise your cholesterol. 


Monday, April 11, 2011

Orange Spritzer

Here is the perfect low-calorie, high-flavor drink if you are craving something to quench your thirst that is both light and sweet.  This orange spritzer does the trick... it is a mouthwatering concoction that, in the words of my husband, “is really refreshing!”

Your Ingredients
  • 6 ice cubes
  • 1 cup sparkling water
  • 1 packet of Stevia (optional)
  • 3 fresh slices of orange
  • 1/8 cup fresh orange juice
Preparation
  1. Pour sparkling water in glass cup over ice
  2. Stir in Stevia (optional)
  3. Add 2 slices of orange
  4. Top off with orange juice
  5. Use third orange slice for garnish
  6. Serve immediately 
Tips
  1. For added orange flavor use mandarin orange flavored sparkling water in place of regular sparkling water.
  2. Play around with the ratio of orange juice to sparkling water to get the perfect consistency for you.

Thursday, April 7, 2011

Chilled Lemon-Garlic Shrimp

Delicious does not begin to describe this crowd-pleasing appetizer… forget the cocktail sauce and bring out the natural flavor of fresh shrimp with this refreshing marinade.

Ingredients
  • 25 shrimp
  • Marinade:
    • ½ cup fresh squeezed lemon juice
    • 2 tbsp extra virgin olive oil
    • 1 tbsp canola oil
    • 1 shallot, minced
    • ¼ Vidalia onion, extra thinly sliced
    • 2 cloves garlic, pressed
    • 1 tsp ground black pepper
  • Arugula for garnish

Preparation
  1. Whisk together marinade ingredients then pour over shrimp
  2. Place in refrigerator and allow to marinate for about 30 minutes
  3. Serve chilled alone or on top of the arugula
Shrimp is a lean source of protein (low in total fat and saturated fat) and contains important nutrients including iron, zinc, vitamin B12, niacin, phosphorus and selenium.  Shrimp is high in cholesterol so you will want to enjoy this in moderation (daily recommendation is less than 300 mg of cholesterol per day).

Sunday, April 3, 2011

Breakfast Sausage Patties

Start your day with lean protein!  These mango-apple “sausage” patties will give you energy (and flavor) without all the greasiness.  For weekday breakfast, I recommend preparing these the night before so you can heat and go the next morning.

Makes 20-25 patties
  • 1 lb. ground white turkey meat
  • ½ apple, diced
  • ½ mango, diced
  • ½ cup Vidalia onion, diced
  • 2 tbsp low-sodium chicken broth
  • 2 tbsp extra virgin olive oil
  • 1 tbsp honey
  • 1 tbsp maple syrup
Seasonings
Oregano, parsley, thyme, black pepper, onion powder, allspice, cinnamon

Sausage Makin Time...
  1. Spray baking pan with canola oil spray (can also cover with aluminum foil and spray)
  2. Combine all ingredients in a bowl
  3. Place small spoonfuls on baking pan and press down for a smooth top
  4. Bake on 400 degrees for 5 minutes
  5. Flip each patty and return to oven for another 5 minutes
These can also make great sliders!