Archive for Breakfast

Low-Wheat Week

Have you heard the word on the street… about wheat? It seems like every food producer is falling over themselves to slap gluten-free stickers on packages.

I’m trying to fight the urge to review this trend in depth; but there’s a lot there with which I (and, frankly, science) disagree, so here’s my $0.02 anyway. Outside of the context of actual celiac disease, gluten-free seems to be this decade’s fat-free – an way to malign one food component for all our health woes & sell a few more packages, without bringing us any closer to the real, holistic shifts in our eating (more produce, less processed) that will make big differences.

So why, then, am I still writing about recipes that help cut down on the wheat we eat?

Take a seat, wheat, it’s chia time.

Well, it’s partly about variety. The more varied your diet, the better your odds of getting the full spectrum of nutrients you need while enjoying novel, delicious foods every day. But in the Standard American Diet (put that acronym together) wheat-flour-based foods account for roughly 20% of our caloric intake (from Google preview of Michael Pollan’s latest, Cooked). And it’s also partly about processing. We get a lot of our wheat in the form of highly processed flour, which goes into highly processed food of questionable nutritional value.

What does “less wheat” means? When I started following CSPI’s hybrid of the two diets in the OmniHeart Study that were found to reduce heart disease risk, it meant sticking to 2-3 servings of grain daily (equal to 1 slice of bread or ½ cup cereal per serving). For me, that means I switch things up with open-faced sandwiches, veggies pretending to be pastas, and easy but cereal-free breakfasts like warm chia banana peanut butter pudding (pictured above; hat tip to Samantha for the idea). This week’s less-wheat list includes recipes along those lines, which you can try at home:

  • Chia breakfast pudding from Eating the Week (below)
  • Paleo date walnut bread from Elana’s Pantry (here)
  • Paleo pancakes from The Athlete’s Plate (here)
  • Open-faced chicken sandwiches from Cooking Light (here)
  • Thai cashew quinoa salad from Ambitious Kitchen (here)
  • Portobello breakfast cups from Tortillas & Honey (here)
  • Zucchini ribbon salad with mint and olives from Gourmande in the Kitchen (here)

Chia breakfast pudding

(1 serving, approx. 430 calories)

3 Tbs chia seeds
¾ cup almond milk (or whatever milk you like)
1 banana
1 Tbs almond butter (or, again, whichever nut butter you like)
Ground cinnamon, to taste

Mix the chia seeds and milk in a microwavable bowl, and stir several times over 8-10 minutes (giving it time to set into a gel consistency).

Add the banana in small pieces, and microwave on high for 1 minute.

Add the almond butter and cinnamon, and mash everything around so the banana pieces get softened and mixed in. Enjoy!

Lights, Camera, Pancakes! Recipe ReDux honors the Oscars

In just a few days, it will be time to honor Hollywood’s best at the annual Oscars awards. So our script for February’s Recipe ReDux was this: “In honor of the Oscars, create a healthy recipe inspired by your favorite food scene or featured dish from any movie.”

I used the way-back machine to find my inspiration – Pretty Woman, the Cinderella tale of a hooker (Julia Roberts) turned love interest for a wealthy guy (Richard Gere). There’s a morning-after scene in that movie where Julia Roberts’ character is lounging around, eating pancakes with her fingers, that inspired me to make Pretty Woman Pancakes.

For whatever reason, my middle-school-aged friends and I glommed onto recreating that scene, and spent the better part of a month making pancakes-eaten-with-your-hands our go-to after-school snack (is there an Oscar category for best use of hyphens in a sentence? I’m a shoo-in). There was something both cavalier and kid-like in that scene that seemed to resonate with a bunch of 13-year-olds.

But this being the Recipe ReDux, I couldn’t just put plain old pancakes on the red carpet (what would Joan Rivers say?!). So I added a few ingredients – dried apricots and dark chocolate – that boast complexion-friendly nutrients like polyphenols and vitamin A.

Mix up a batch of these Pretty Woman Pancakes and you can tell Mr. DeMille that you’re ready for your close-up.

Pretty Woman pancakes

(12-14 pancakes, approx. 85 calories each)

Ingredients:
1 cup whole-wheat flour
1 tsp baking soda
½ tsp salt
1 cups buttermilk (or 1 cup milk plus 1 Tbs vinegar and let sit for 5 minutes)
1 egg
1 Tbs butter, melted
1 Tbs honey
1/3 cup chopped dried apricots
1/4 cup dark chocolate, broken into small bits

Combine flour, baking soda and salt in a large mixing bowl.

In a separate bowl, whisk together the buttermilk and egg, then add the honey and butter. Add the wet ingredients to the dry ingredients in the large bowl and mix together.

Finally, add the apricots and chocolate to the pancake batter. The pieces will tend to sink to the bottom after you’ve stirred them, so be prepared to re-stir things again just before you ladle it out onto the griddle.

Heat a pan over medium-high heat (think 7 out of 10); coat thinly with nonstick spray. Scoop the batter onto the hot surface, 1/8 cup at a time (math geniuses will figure out here that you can use a ¼-cup measurer and dole out half its contents to for each mini pancake). Heat until bubbles form on top through the batter and the edges are firm. Flip and heat on the other side for another few minutes, until cooked through.

Serve with maple syrup, honey, a little cocoa powder, or some crushed almonds. Or, just eat them unadorned, with your hands, with a gaggle of your middle school friends.

My fellow ReDuxers  have even more ways for your menu to take a star turn – check out all their recipes:


Multi-Layered Week: Pepper Jack and veggie strata

I recently submitted a short piece to be included in an upcoming cookbook, waxing poetic about our new-ish tradition of hosting New Year’s Day brunch that centers around soft, sometimes savory, often sweet stratas.

Sure, the brunch menu always include scones and fruit salad, coffee and juice, but everyone’s really there for the strata (our friend Annie, for example, has moved over the years from “Soooo, what are you making?” to “Seriously, make the strata.”). I’m all too happy to oblige, because they are a cinch to serve at brunch – I pop it into the oven before my traditional New Year’s Day run, and a few miles and a shower later, my family and our friends are gathered around the good stuff.

When the folks at Cabot sent me their reduced fat cheeses to show off their recent package re-design, it was a no-brainer to use the pepper Jack in a vegetable strata I knew would bring people running (in my case, literally). The cheese gives it just enough kick to keep things interesting alongside the sweet bell peppers, tomatoes and savory mushrooms.

Photo courtesy of Cabot Coop

The recipe for my pepper Jack and veggie strata follows below, and if you want to round out the week with stratas every morning, here are six more recipes I found around Teh Internets. Where some of these (the Martha Stewart and Oprah recipes, for example) use whole milk and a bazillion whole eggs, you can save a few calories by using lower fat dairy and using roughly 1.5 egg whites instead of each whole egg:

  • Pear gruyere cinnamon swirl strata from Cooking Light (here)
  • Savory bread pudding with kale and mushrooms from New York Times (here)
  • Tomato spinach dinner strata from Eating Well (here)
  • Portabello asparagus goat cheese strata from Whole Foods Recipes (here)
  • Sausage and swiss chard strata from Martha Stewart (here)
  • Raspberry goat cheese strata from Oprah (here)

Pepper Jack and veggie strata

I don’t actually measure how much bread goes into this, but it’s probably about 5 cups of bread cubes.

(8 servings, approx. 270 calories each)

Ingredients:
½ Tbs olive oil
1 red onion, diced
2 cloves garlic, minced
2 bell peppers, chopped
4-5 oz sliced mushrooms (~1/2 a box from the grocery store)
1 ½ cups shredded reduced-fat Pepper Jack cheese like Cabot Pepper Jack Light
1 baguette, roughly cut into 1-inch pieces
2 tomatoes, thinly sliced
1 ½ cups 1% milk
5 egg whites and 4 whole eggs
1 tsp cumin
½ tsp chili powder
½ tsp dried oregano
¼-1/2  tsp ground black pepper
2 tomatoes, thinly sliced
Salsa to taste

Heat the olive oil in a large pan over medium-high heat. Once it gets shimmery, add the onion and garlic and cook for 3-4 minutes. Add the bell pepper and mushrooms, and cook for another 4-5 minutes or until the mushrooms have released most of their water. Remove the pan from heat.

Spray the inside of an 8×11-ish casserole dish with cooking spray. Inside the dish, layer ½ of the bread cubes, ½ of the vegetable mixture, and ½ of the shredded cheese. Follow that with a layer of the remaining bread cubes and then the remaining vegetable mixture. Arrange the tomato slices to cover the top, and then layer on the remaining cheese.

In a medium-sized bowl, combine the milk, egg whites, whole eggs, cumin, chili powder, oregano and black pepper. Whisk together and pour over the contents of the baking dish. Press down gently on the top with a spatula, to compress the layers and allow the liquid to soak into all the ingredients.

Cover with foil and allow to sit for at least 30 minutes but ideally overnight in the fridge.

When ready to bake, heat the oven to 350. Bake the strata at 350 with the foil on for 25 minutes; then remove the foil and continue baking for another 25 minutes.

Remove from the oven and let it sit for 5-10 minutes. Slice into 8 pieces and serve with salsa of your choice!

Recipe ReDux: Fermented foods – pickled jalapenos on egg-stuffed sweet potatoes

Everyone knows a meal is more enjoyable with some company, but would you invite microbes over for breakfast?

That’s exactly what I did in this month’s Recipe ReDux, where our theme is getting your gut back in gear with natural fermentation. The basic idea is to harness “the transformative action of microorganisms” – as quoted in this Saveur article on fermented foods – to turn simple ingredients into tasty foods teeming with little critters.

Those bacterial and fungal colonists create rich flavors in the fermented food, and also join the existing flora in our guts to help keep things chugging along. The poster-child foods in this group include kimchi and sauerkraut (both are fermented cabbage), yogurt, soy sauce, cheeses and sourdough. Head past the jump to read about the one I tried.

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Run for your breakfast week: pancakes

Some people run for the fame and glory, for the break from everyday stresses, for fitness, or just for fun. But many runners are just in it for the pancakes.

Remy said to share it, so I’m sharing. Click image for link to original.

Apparently, pancakes are A Thing with runners. I first clued into this when I saw the Runner’s World image above on Facebook. Then I really got the message with they followed that up with the motherlode – the October RW issue features page after page of their Ultimate Pancake guide.

This topic isn’t exactly on front of mind (or end of fork) for me, as I’m not a frequent flapjack flyer. Your average pancake – flour with some sugar on top – isn’t exactly health food. But then I came back salty, tired and hungry from a recent long run and saw Ryan Hall’s molten chocolate pancake recipe, and figured it was time for my first pancake workout here in the midst of week 7 of training for the Runner’s World half marathon.

I don’t think I quite nailed that recipe, because the middle didn’t ooze chocolatey awesomeness the way it was pictured in the magazine. But that just made it easier to stuff into my face with both hands.

Now maybe you’re not bringing a 900+ calorie deficit along to breakfast, and would like some, say, healthier options. Or maybe you are looking for re-fueling after the long run but still want some nutritious POW from your pancake. Either way, definitely check out RW’s pancake guide: tall and short stacks, homemade and restaurant served, with everything from chocolate to chilies to corn, nuts and berries, or the classic butter and syrup, they’re all there for after you’ve stripped off the Sauconys.

And if you still need more, here’s a week’s worth of miles on a plate:

  • Blueberry ricotta pancakes from Eating Well (here)
  • Carrot cake pancakes from Cooking Light (here)
  • Hearty pancakes with applesauce and raisins from Cooking Light (here)
  • Spelt pistachio pancakes with mango from Em-I-Lis (here)
  • Banana peanut butter oat pancakes from Healthy Happy Life (here)
  • Pumpkin chai pancakes from Family Cookbook Project (here)
  • Sweet potato pecan flapjacks from Cooking Light (here)

I hope this gave the non-runners a little reprieve during another pavement-pounding update. Next time, though, it will probably be all running, all the time, as I get around to discussing this awesome item:

Shortcut Week: Do as I say, not as I cook

Do you know people who just can’t seem to take the shortcut? They’re never going to use a gift bag, insisting on hand-stamping some wrapping paper they made from pulp. Four hours to hand-wash and detail their car is totally reasonable. Hanging out for half a day making chicken soup from scratch? Of course.

Well, it turns out I may be among the afflicted. I had every intention of slapping this post together in 7.4 minutes, predicated on shortcut recipes and minimal time in the kitchen. I almost made it, too – there’s only one recipe this week that I actually bothered to cook.

Shortcut empanada, from Real Simple’s recipe

But instead of picking up some ready-made pizza dough at the store, like the empanada recipe directed, I just had to make it from scratch, thereby obliterating the one-hour advantage of the shortcut. Why did I do this? Like everyone else, I’m long on to-dos and short on time pretty much chronically. But does that mean I’d trust anyone else to undertake the highly technical feat of mixing yeast and flour? NOT ON YOUR LIFE.

So even if I won’t take my own advice, I bet many of you have more sense in your heads. I’ve found several less-time versions of tasty recipes for this week’s list, so please do not go and make your own crepes, pesto or pizza dough. Just veer onto the shortcut and don’t look back; I’ll still be here, staring at rising dough for another 55 minutes:

  • Cranberry scones from Sweet T Makes Three (here)If the whole cutting-in-butter thing is going to trip you up, I’d suggest just getting in there with your fingers instead. That’s the technique I use, and it’s much quicker.
  • Chicken corn crepes from Taste.com (here)There are frozen pre-made crepes? How did I not know about these?
  • Empanadas from Real Simple (here)
  • Green pesto pasta spirals from Lunchbox Bunch (here)Pesto isn’t really time-consuming to make; it’s just that keeping fresh basil around can be a real pain. Pre-made does the job in this recipe.
  • Inside out lasagna from Eating Well (here)Lasagna always falls over, all sloppy on your plate, no matter how meticulously you layer it in the pan. So why bother?
  • Mediterranean barley with chickpeas and arugula from Cooking Light (here)Barley, in my opinion, isn’t really a shortcut grain – it needs a good 40+ minutes to cook. But if you’ve got it pre-cooked, this would be quick to throw together.
  • Tacos al pastor from Serious Eats (here)I’ve never long-versioned or short-cutted these, but apparently they’re drool-on-your-TV awesome.

 

A Great(ist) Week: Trying out 12-minute recipes from Greatist

A few more times than I’d like to admit, the hunt for something quick and easy to eat has taken me down a path ending with snacking straight out of a cereal box. Not only does that violate a lot of Nutrition Nerd Rules, it’s really not very satisfying. So when I came across Greatist’s list of 52 Healthy Meals in 12 Minutes or Less, I was game to give a week’s worth a try.

Loaded sweet potato from Greatist's 52 Healthy Meals in 12 Minutes or Less

I picked seven recipes from the list of 52, and clocked how long it took to prepare them. Curious which ones beat the clock and if they all hit the mark for tastiness? Head past the jump.

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Recipe ReDux: Stick with Maple Syrup – an easy, nutritious “French toast” recipe

The snow has receded, the sun has come out, and the temperatures are headed up (this week, insanely so). These few weeks in the very earliest part of New England’s spring are the time to forget any lingering bitterness about a dreary winter and tap into a natural source of sweetness.

Tapped sugar maples just around the corner from our house

The sunny sides of sugar maples yield a sap that when boiled down (in something like a 40-to-1 ratio) creates a fantastic amber treat: maple syrup. The process is explained nicely by the Boston Globe.

Photo by Clampants (aka Mr. Eating The Week) on flickr

To celebrate this seasonal bounty, we Recipe ReDuxers are “Sticking with Maple Syrup Sweetness” for our March theme. There are myriad ways to add this natural sweetness to meals, and I already had a simple breakfast recipe that mimics the flavors of French toast using maple syrup, cooked barley and a hard-boiled egg. But I decided to add in a few more healthy ingredients – banana and walnut – to really bring it up to Recipe ReDux standards. The result: banana walnut “French toast” barley:

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Recipe Redux: Straight to the heart – double chocolate ginger scones

In the month when we celebrate love, Recipe Redux is aiming straight for your heart with chocolate.

Chocolate has a taste that has launched a thousand obsessions. But the cocoa bean – and darker, less processed chocolates – also contains flavanoids that may act as antioxidants, help lower blood pressure, improve blood flow throughout the body, and prevent abnormal blood clotting. It’s no wonder that the culinary dietitians of Recipe Redux would focus on this heart-healthy, tastebud-friendly food for February (which is National Heart Month in the U.S.).

For my contribution, I figured one superfood is great, and two would be even better. So I combined heart-healthy chocolate from local Taza with the spicy-sweet anti-inflammatory root, ginger.

The result: a rich, zesty start to your morning with double chocolate ginger scones:

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Recipe Redux: Eggs BeneMex for a fresh start with breakfast

Fresh off our holiday trip to Texas, I was charged with devising a “fresh start” breakfast recipe for January’s Recipe Redux. Hopelessly Tex-Mex obsessed at that point, and looking for any excuse to douse things in salsa, I trained my sight on eggs Benedict. This was a perfect candidate for a healthifying Redux, what with the sticks of butter involved in the traditional sauce and noticeable absence of anything recently derived from a plant.

But simply omitting the hollandaise and adding salsa doesn’t maintain the creamy, sloppy texture that is a good part of what makes eggs Benedict awesome. Enter the magic ingredient: avocado.

By mixing up these mean, green nutrient machines with some lime and hot sauce, I got a spicy sweet sauce with that desired creamy texture, minus all the saturated fat. Combining the sauce with salsa over poached eggs and corn biscuits, I ended up with Eggs BeneMex, a great Tex-Mex take on the traditional breakfast dish.

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