Breakfast?

 

Thinking of skipping breakfast?

Consider the benefits you’re missing.  Breakfast foods (like egg whites, cereal etc.) are a quick and easy way to start your day with a boost of important vitamins and minerals.  And if you’d like to be more of a “morning person,”  studies show eating breakfast can improve concentration and reduce fatigue in the morning.  What’s more, eating breakfast may help with weight control by making us feel less hungry through the day.  Therefore, be good to yourself and take a few extra minutes to start your day out right!

Source: Wegman cereals

Herbed Spanish Omelet

 

Photo: AICR

 

Ingredients

• 1 lb. potatoes, peeled and diced or shredded
• 2 Tbsp. extra virgin olive oil
• 1/2 cup diced red onion
• 2 cloves garlic, minced
• 2 Tbsp. finely chopped fresh parsley
• 2 Tbsp. finely chopped fresh basil and chives
• 4 large whole eggs, lightly beaten
• 2 egg whites, lightly beaten
• Salt to taste
• Sprigs of fresh herbs to garnish (optional)

Directions

1. Place potatoes in large pan. Cover with water. Bring to a boil and cook uncovered for 3 minutes. Remove from heat. Cover and let stand for about 10 minutes or until potatoes are tender, not mushy. Drain well.
2. Heat oil in deep 10-inch non-stick skillet over medium heat. Add onion and garlic. Cook for about 8 minutes, stirring occasionally. Add potatoes and cook an additional 5 minutes.
3. Add parsley, basil and chives to beaten eggs and egg whites. Season with salt if desired. Pour mixture over potatoes in hot skillet. Reduce heat and cook uncovered for about 10 minutes or until bottom of omelet is golden.
4. If desired, brown top under toaster oven. Garnish with fresh herb sprigs. Serve immediately.

Per serving: 260 calories, 12 g total fat (2 g saturated fat), 28 g carbohydrate,
11 g protein, 2 g dietary fiber, 106 mg sodium.

Source: AICR

The EGG Nutrition Center Launches: A Nutrition Unscrambled Blog—A–Go-To-Resource

 

Nutrition Unscrambled is a go-to resource for both health professionals and consumers who are interested in learning about the latest in nutrition science – particularly related to eggs.

Be sure to check this site out!

 

-Anthony

RECIPE: Stuffed French Toast

 

 

  

 

INGREDIENTS:

1. 6 slices Challah or French bread cut 2 inches thick
2. 1/4 cup part-skim ricotta cheese
3. 1/4 cup low-fat cottage cheese
4. 2 Tbsp low-fat cream cheese
5. 2 tsp. sugar
6. 2 tsp any extract (suggest: orange, vanilla, almond, strawberry)
7. 12 egg substitutes
8. 1/4 cup evaporated milk
9. cooking spray

PREPPARATION MEDTHOD:

• Cut a pocket in each slice of bread. Open carefully.  With an electric beater, whip together the cheeses, sugar and extract.  Divide the mixture evenly into 6 portions and insert a portion into each bread pocket.
• Beat together the egg substitutes, and milk.  Dip the bread slices in the mixture, turn to coat both sides.  Spray a nonstick pan lightly with nonstick cooking spray and heat over medium-high heat.  Cook the French toast for about 3-4 minutes on each side until golden brown. Enjoy!

Nutrition Information:

Per serving:

Calories 286; Calories from fat 38, total Fat 4g,Saturated Fat 2g, Cholesterol 8mg, sodium 645mg, Total Carbohydrate 38g, Dietary Fiber 2g, Sugars 7g, Protein 21g

Source:  American Diabetes Association, From Flavorful Seasons Cookbook and Live Healthy

Thank you for reading this Healthy Recipe!

!

Follower Sunday: “Thank You Readership!” Guest-Chef Amy Campbell of Joslin, Delivers Goodies

By Anthony J Sepe

http://www.medicalnutritiontherapyservices.com

http://www.fromadietitiansperspective.blogspot.com

 

As one of the 2009 Egg Ambassadors, Amy was invited to share a recipe from the American Egg Board.  She has grown-up making these meringue cookies.  They’re light an airy, and not high in fat.

These are called:  the Forgotten Cookies (or Meringue Kisses.)

These delicate clouds of meringue are drop cookies, the easiest type of cookie you can make. Once you’ve beaten egg whites with sugar and folded in ground nuts, simply drop the batter from a spoon or push it through a pastry bag or a food-storage bag onto cookie sheets. Then, bake the Meringue Kisses in a very low oven, turn off the heat and “forget” the cookies while they finish drying in the cooling oven. If possible, make Forgotten Cookies on a dry day so they don’t absorb moisture from the air, flatten out and lose their crispness. For this versatile cookie, you can use any ground nut you like, from pistachio to macadamia, or no nuts at all, as in some of the variations.

©  Forgotten Cookies (or Meringue Kisses)

Recipe reprinted with permission by Amy P. Campbell

Ingredients

• 4 egg whites
• 1/2 teaspoon cream of tartar
• 1 3/4 cups confectioners’ sugar OR 1 cup granulated sugar
• 2 cups (8 oz.) ground almonds

Preparation

In large mixing bowl at high speed, beat egg whites with cream of tartar until foamy. Add sugar, 2 tablespoons at a time, beating constantly until whites are glossy and stand in stiff peaks. (If using granulated sugar, rub just a bit of meringue between thumb and forefinger to feel if sugar has dissolved.) Gently fold in almonds.

Drop by tablespoonfuls' or pipe through pastry tube or food-storage bag onto lightly greased or lined (foil or waxed, brown or parchment paper) baking sheets.

Bake in preheated 225° F oven until firm, about 1 hour. Turn off oven. Let stand in oven with door closed until cool, dry and crisp, at least 1 additional hour.

Store in tightly sealed container with waxed paper between layers. (If stored cookies lose crispness, bake in preheated 200° F oven about 15 to 20 minutes.)

Variations:

Use amounts listed for 1 batch of cookies. To make 2 variations at a time, divide meringue mixture equally between 2 bowls. Beat or fold 1/2 the ingredient amounts listed for each variation into 1 of the bowls. For all variations, omit ground almonds.

Brandy Alexander – Beat in 1/2 cup unsweetened cocoa, 2 teaspoons vanilla and 1/2 teaspoon brandy extract.

Cherry/Almond – Fold in 1 cup chopped, drained maraschino cherries and 1 cup chopped almonds.

Chocolate – Beat in 1/2 cup unsweetened cocoa and 2 teaspoons vanilla.

Citrus – Beat in 2 tablespoons grated orange peel, 1/2 teaspoon lemon extract and a few drops yellow food coloring.

Mint/Chocolate Chip – Beat in 1/2 teaspoon mint extract and a few drops green food coloring. Fold in 1 cup semi-sweet chocolate morsels.

Rocky Road – Beat in 2 teaspoons vanilla.  Fold in 1 cup semi-sweet chocolate morsels and 1 cup chopped nuts.

Thank you,

Amy Campbell

Amy P. Campbell, MS, RD, LDN, CDE

Manager, Clinical Education Programs

Healthcare Services

Joslin Diabetes Center

One Joslin Place

Boston, MA 02215

Phone: 617-226-5824

Fax: 617-226-5805

Follower Sunday: “Thank You Readership!” Guest-Chef Dr. Ayoob, reports that Hard-Cooked Eggs -- Are What They Are -- Cracked-Up to be

 

Copyright: Amped-Up non-Deviled Eggs Recipe

by Keith-Thomas Ayoob, EdD, RD, FADA

A refrigerator staple: hard-cooked eggs.

Take hard-cooked eggs and split in half.  Take the yolks out and mix them into hummus (homemade or store-bought).  Use enough hummus to flavor the yolks but keep the mix reasonably firm.  Then stuff the mixture back into the cooked egg whites and sprinkle with parsley.  Awesome amped-up non-deviled eggs.

Best regards,
Keith-Thomas Ayoob, EdD, RD, FADA
Associate Professor
Department of Pediatrics
Albert Einstein College of Medicine
1165 Morris Park Avenue, 4th Floor
Bronx, NY 1046

Follower Sunday: “Thank You Readership!” Guest-Chef Reyna Franco exudes and drizzles with NATURAL Sweetness; contributes family favorite Banana Challah French-Toast

by Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce this week, Reyna Franco, my colleague, along with her, Banana Challah French Toast . 

Reyna Franco, MS, RD, CDN, CPT

Reyna has expertise in both nutrition and fitness. She is a registered dietitian (RD) and a National Academy of Sports Medicine (NASM) certified personal trainer. Reyna has a private practice in New York City where she provides nutrition counseling and personal training to her clients. She combines a holistic approach with science-based nutrition and exercise research. Her clients range in age from young children to older adults. She has been very successful providing nutrition and fitness guidance to beginner exercisers and Olympic hopefuls. Additionally, she gives nutrition and wellness presentations to sports clubs, schools and community centers. Reyna is also the renal dietitian and the cardiac rehab nutrition educator for New York Downtown Hospital. She takes pride in her work and is an enthusiastic coach.

When Reyna is not counseling clients, performing workshops or writing articles, you may find her cycling, running, swimming, skiing, or rock–climbing.

To learn more about Reyna, visit her website: www.reynafranco.com.

Here is a favorite family breakfast recipe from Reyna:

          

 

©  Banana - Challah French Toast

Recipe reprinted with permission from “reynafranco.com” by Reyna Franco.

Ingredients:

2 slices of challah for each person

1 egg for 2 slices of challah

Sliced bananas

2 Tb Milk

Vanilla extract

Butter for the pan

 

PREPARATION METHOD:

Slice challah.  Two slices for each person.  Slice the banana into thin slices.  Beat 1 egg for every 2 slices of challah.  For example, if you are serving 4 people, you will need 4 eggs and 8 slices of challah.  Add 2 tablespoons of milk to the eggs.  Add a dash of vanilla extract.  Beat that up.  Warm up the frying pan on a low heat and add enough butter to grease the bottom.  Dip the challah in the egg. Coat both sides of the bread.  Place into pan.  Place banana slices over the bread while in the pan.  When the cooked side is light brown, gently flip it over.  Cook the other side until light brown.  Remove from pan.  The bananas make this breakfast dish naturally sweet, it doesn't need syrup.  Enjoy!

Reyna Franco, MS, RD, CDN, CPT

Nutrition and Exercise Consulting

PS: Remember to visit Reyna, and she can be contacted at the following:

www.reynafranco.com

reyna@reynafranco.com

212-580-5695