Don’t suffer from a boring breakfast one more morning, or worse yet, skip it all together. This week I made my own Apple Pie Yogurt and guess what…it took less than 3 minutes. It is low in sugar, full of protein and quick. Here is the recipe:
Apple Pie Yogurt
recipe by eatlivefit.net
1/2 apple, cored and sliced into 1 inch chunks
dash of cinnamon
1 cup of plain greek yogurt
Place apple in microwave safe dish and heat for 1 minute until soft but still crunchy. If you like your apple pie filling very soft add 20 second increments to cooking until soft enough. Sprinkle with dash of cinnamon while still hot. Top with 1 cup of Greek yogurt, and serve.
I am always looking for new products that support healthy, clean eating. I realize that sometimes that means options that are in the processed food isles. Here are the latest items added to my local store that, with a little tweaking, are great breakfast ideas:
I tell clients all the time that as we demand better products, the industry will respond. This cereal is an affordable way to get a balance of fruit, fiber and protein with limited sugar. To make it a powerhouse breakfast, add a handful of your favorite nuts and/or fresh berries and serve with milk or plain yogurt. Now you have boosted the protein content and it keep you fuller longer.
This is a great one for Sunday mornings with the family. These pancakes only require eggs and milk/water. They are also low in sugar and bake up fluffy and light. Add berries or sliced banana and a smear of peanut butter and you have a balanced meal.
I discuss balancing each meal with clients frequently. Here is another example of how to do this quickly in the morning rush. Healthy does not have to be time consuming.
SIMPLE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.
3 tablespoons unsweetened applesauce
2 tablespoons almond flour
2 tablespoons coconut flour
1/2 teaspoon baking powder
1 teaspoon nut butter
1/2 small apple, spiraled or chopped
1 pinch of cinnamon, optional
In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.
Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g
This was dinner at my house last night. I was running in the door from picking up my son from practice and didnt have a lot of time to cook. Fish is one of my favorite “GoTos” for a quick turnaround from grill/oven to plate. This was a hit with my entire family. It is mild and flavorful and couldn’t be easier to prepare. Pair with a side dish of steamed broccoli and brown rice and dinner is served!
1/2 cup fresh basil leaves or 1 cup spinach leaves
2 cups cherry tomatoes, approx. 20
4 Tbs chopped onion (optional)
2 Tbs olive oil
2 Tbs balsamic vinegar
Preheat grill to medium high heat (or oven to 350 degrees). Place cod piece on aluminum foil and season each lightly with salt, pepper, and garlic powder. Top cod piece with shrimp, basil (or spinach), 5 tomatoes, and onion. Drizzle olive oil and balsamic vinegar evenly over all the pieces. Fold over foil to make packet, crimping the edges together to make a seal. Place directly on grill grates or on cookie sheet in preheated oven. Grill until fish flakes with a fork, approx 7-9 minutes. May need to cook longer if fish was frozen, approx 12-14 minutes.
I can remember many a lunch hour pouring the hot water into my brand name “cup o’ soup,” letting it steep, and sitting down to enjoy a hot meal. Of course, now I know that those pre-made packets were full of lots of sodium and disappointingly small doses of freeze dried veggies.
Here is a quick way to have a hot lunch and all you need is a little prep time and 4 Mason Jars. Add the hot water when your ready to eat.
Instant Chicken Noodle Soup
Ready in 15 minutes
makes 4 jars
2 tsp dried thyme
1 tsp garlic powder
1 tsp onion powder
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp red chili flakes
3 ounces brown rice vermicelli noodles (found in oriental section of grocery store)
2 cups sliced cooked chicken
2 tsp grated lemon zest
2 celery stalks, chopped
1 large carrot, thinly sliced
1 cup frozen peas
1/2 cup parsley (fresh or dried)
In small bowl, stir together thyme, garlic powder, onion powder, salt, black pepper, and chili flakes. Divide evenly amongst 4 large mason jars
Top with noodles, broken slightly to fit into jar
Layer in next the cooked chicken slices, lemon zest, celery, carrots, peas and parsley in that order.
Seal jar shut tightly and chill until ready to use
When ready for soup, cover contents of jar 1 1/2 cups boiling water. Stir contents and seal tightly with top (For thicker soup reduce water to 1 cup). Let stand until the noodles are tender, about 10 minutes. Eat and enjoy.
I try to cut sugar completely out of my diet and for those of you that are doing the same, I found a sweet for your sweet tooth that won’t undo all your hard work in the gym. These are for occasional indulgences, not regular meals mind you, but they are delicious and easy to whip up quickly. The rich filling is so satisfying that a little goes a long way!
These balls is that they take 10 minutes to whip up, there is no baking involved! No sugar highs or crashes with these yummy treats, just good old yumminess! Enjoy!
2 cups soaked, pitted Medjool dates
2 cups of nuts (pecan, walnut, almond, brasil nut, or a mix)
½ cup unsweetened natural coconut (optional)
organic 72% chocolate (for coating)
Place all ingredients in food processor and process until a thick paste forms, not too smooth but almost like chunky nut butter.
With a heaping teaspoon amount, form balls in between your palms.
You can keep them like this, or you can roll some in coconut, nut pieces, or dip in melted chocolate. Keep in airtight container or freeze until needed. They get chewier in the freezer, not rock hard.
recipe by Your Beauty Fuel Rita Catolino, modified by eatlivefit.net