Yogurt & Muesli

This was a favorite breakfast in Thailand that we brought back and have been enjoying. Muesli is huge in Europe as well! It’s healthy and full of flavor

Ingredients

  • Grain flakes, for example rolled (flaked) oats, wheat flakes, rye flakes, etc.
  • Dried fruit
  • Nuts and seeds, whole or chopped, to taste
  • Milk
  • Yogurt
  • Fresh fruit, if desired

Basic Muesli Recipe

  1. 4 cups rolled (flaked) grain (barley, oats, rice, rye, or spelt)
  2. 1/2 cup (65 grams) sunflower seeds (hulled)
  3. 1/2 cup (32 grams) pepitas (pumpkin seeds)
  4. 1/2 cup (72 grams) sesame seeds
  5. 1 cup (95 grams) almonds, roughly chopped
  6. 1 cup (230 grams) dried fruit, chopped
  7. 1 tsp (2.6 grams) cinnamon, ground
  8. Fresh fruit, to serve
  9. Plain yogurt, to serve

What are the nutritional benefits of muesli?

  • Muesli typically has less sugar and calories than most breakfast cereals on supermarket shelves.
  • It's high in fiber and whole grains, which regulate the digestive system, are filling and can aid in weight control.
  • Muesli is a potent source of antioxidants.
  • The addition of nuts provides a great source of protein and omega-3 fatty acids (especially walnuts).
  • Milk or dairy alternatives that usually accompany muesli is a source of dairy and protein.

Nut Berry Rice Cake Crunch

(Cindy’s favorite snack)

Healthy Cooking: Rice Cakes
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This snack is yummy, fast, and will kill your sweet craving! Its healthy, high in protein and big on taste!

Ingredients:

  • 1 Caramel Corn Rice Cake
  • 2 tablespoons of Greek yogurt
  • 2 strawberries sliced
  • 10-12 Almonds
  • A pinch of mozzarella cheese
  • A dash of cinnamon
  • 1 packet of stevia
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Directions:

  1. Spread the yogurt on top of the rice cake
  2. Layer with sliced strawberries
  3. Top with Mozzarella cheese, almonds, cinnamon, and stevia
  4. No baking required!
  5. Serve and enjoy!

Egg White Muffins

Everyone is short on time in the morning, busy lives with work and getting kids off to school. This is a recipe that is simple, can be prepared the night before and the whole family will love them. Easy to throw in the microwave to heat up and eat in the car if you are running late.

This recipe makes 12 egg muffins

Ingredients:

  • 1 large carton of all whites- egg whites 
  • 1 bellpepper
  • 1 medium onion
  • 2 cups of spinach
  • 1 tbsp of black pepper
  • 1 tsp of sea salt

Directions:

Preheat oven to 350 - Spray a muffin pan with spray oil - Add in your veggies to each cup - 1/3 cup of egg whites per each muffin - Sprinkle your salt & pepper on each one - Place in the oven for 20-25 min or until you no longer see liquid - Enjoy!

 

Creamy Strawberry Blueberry Protein Smoothie

1 Cup strawberries
1/2 cup blueberries
2 oranges juiced
1 lemon juiced
Handful of greens
  (spinach, kale etc.)
1/2 cup coconut milk
1/2 scoop protein powder (vanilla) - optional

I put my berries in the freezer the night before because i like my smoothie cold and it helps to not water it down with ice. Drop your berries, juice, greens and coconut milk into the blender. You can also add oats if you want more carbs but it's optional.  Blend it really well especially if you added the oats to make sure the texture is nice, and then after everything is blended well add the protein powder (the protein powder is also optional but I add it for the extra vitamins and protein). Please keep in mind If you do add protein you need to drink immediately or it will thicken up a lot. The first time I made it I had a little science experiment unfolding on my desk after about 10 minutes so I cut back to half a scoop and remembered not to forget it on my computer desk :{ smoothies are better chilly anyway.

I love this recipe because you can add or subtract from the basic blend to suit your needs. I usually make a batch with coconut milk and a little vanilla protein powder and pour my portion into a glass then my husband uses the other half and adds oats cream and a little more protein powder for a more hefty version because he is trying to gain while I (like most women) am trying to slim up.
You can also blend the basic version (berries, juice, greens, and coconut milk) and freeze it in an ice tray to use in the morning if you are in a hurry. Just get the smoothie cubes in the blender add coconut milk (or cream) oats, and a little protein powder (if wanted), blend, pour into a travel mug, and out the door you go.

Sweet Potato Hash Browns

Sweet Potato Hash Browns- Great For Breakfast!

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Ingredients

1/4 cup canola oil

1 red onion, thinly sliced (about 2 cups)

1 green bell pepper, diced (about 2 cups)

2 pounds sweet potatoes, quartered and cut into 1/4-inch slices

1 teaspoon ground cumin

2 teaspoons sea salt

1/2 teaspoon red pepper flakes

1/2 cup green onions, chopped

Directions

Pour the oil into a large skillet and place over high heat. Add the onion and bell pepper and saute, stirring, 2 to 3 minutes. Add the potatoes, cumin, salt and red pepper flakes, lower the heat to medium-high and cook, stirring occasionally, for 25 to 30 minutes, or until the potatoes are fork tender and some are browned. The potatoes will begin to stick as they cook. Just continue to turn with a spatula. Stir in half of the green onions, top with the remainder, and serve immediately.

Gourmet Caprese Egg Breakfast Sandwich

Cindy's Gourmet Caprese Egg Breakfast Sandwich-

This Breakfast Sandwich packs a lot of Flavor!

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Ingredients:

  • Flat Out- 90 calories
  • 2 Eggs
  • 1 tablespoon of Smart Balance Butter Spread
  • 1/3 cup of spinach
  • Sun-dried Tomatoes packed in oil
  • Goat Cheese
  • Salt & Pepper To taste
  • Cindy's special sauce

Directions:

  1. In a small non stick skillet- melt butter
  2. Drop eggs in, you will cook until the white becomes solid, then flip and cook for an additional 45 seconds
  3. Prepare your sandwich before cooking your eggs.
  4. Layout your flat bread, on one end spread Cindy's special sauce
  5. Cut slices of goat cheese and place on top
  6. Sprinkle sun-dried tomatoes on top and then place your spinach.
  7. When your eggs are done, place on top and fold over your flat out bread.

ENJOY!

Cindy's Special Sauce-

Ingredients:

  • 2 tablespoons olive oil
  • 3 Pepperchinis (Greek Peppers)
  • 1/3 cup feta cheese
  • 1/3 cup almond milk
  • 1 teaspoon of sea salt
  • 1 tablespoon of honey dijon mustard
  • 1 teaspoon vinegar
  • 1 teaspoon red wine vinegar
  • 1 teaspoon fresh basil
  • 1/2 teaspoon mustard seed
  • 1 packet of stevia or splenda

Directions:

  1. In a food processor blend together the above ingredients and refrigerate.

Cindy's Homemade Gluten Free Pancakes with Spanish Egg White Omelete

Cindy's Homemade Gluten Free Pancakes with a Spanish Egg White Omelet 

Gluten Free Blueberry Pancakes

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Ingredients:

  • 1 1/2 cup of Bob's Red Mill Gluten Free Flour Mixture
  • 2 1/4 tsp of baking powder
  • 3 tablespoons of baking stevia
  • 2 Eggs separated
  • 1 cup of almond milk
  • 1 cup of blueberries
  • 3/4 tsp of sea salt
  • 3 tablespoons of melted Smart Balance butter spread
  • Side of honey or pure maple syrup

 

Directions:

In a small bowl, beat egg whites; set aside

In a separate bowl, sift together flour, baking powder, stevia, and salt. Beat egg yolks in a medium mixing bowl: add milk and melted butter. Stir egg mixture into dry ingredients: mix until batter is smooth and stir in blueberries. Fold in Beaten egg whites. Bake on hot greased griddle over medium heat.

Makes 8-10 Pancakes

Spanish Egg White Omelet

3-4 Egg whites

1/4 cup of mushrooms

1/4 cup of spinach

1/4 cup of cherry tomatoes

2 Tablespoons purple onion

1/4 cup of sharp cheddar cheese

Topped with hot sauce of your choice! :) 

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