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
These simple cookie balls are full of multi grains and naturally sweetened. They make an excellent quick carbohydrate snack when on the go. Just make sure to pair with a handful of nuts or a source of protein to balance out the snack.
1/2 cup packed Medjool Dates, pitted and chopped (5-6 large aprox)
1/2 cup raisins
1 tsp vanilla extract
1/2 tsp cinnamon
pinch of salt
1-3 tablespoons of water, as needed
Add all of the ingredients, except water, into your food processor or blender. Pulse, stopping to scrape down the sides as needed. Once everything is well combined, add water slowly to allow the mixture to come together so it is moldable into ball shapes.
Wet hands and roll mixture into golf ball sized cookie balls.
Store in refrigerator in airtight container for up to 1 week.
Eggs varieties seem to be taking over the dairy isle these days, have you noticed? Let’s not even go there with the entire row of frozen pizza options! Here is a little help with the mystery of labels on eggs these days, and the added cost. Use these to make the best choice for your family and yourself.
This label means that the hens live in large barns. They don’t have outdoor access, and they get about 1.5 sq. ft. of space each typically. Not idea for moving about much, but better than the extremely confined corners of a cage. They can move more and socialize, which makes for happier, healthy ladies!
The hens are often housed in barns, and have limited access to outdoor areas. These outdoor spaces are required to be at least 2 sq. ft. per hen and have the added bonus of vegetation. More plants to nosh on means more nutrients for the hens which translates into more nutrients in the eggs. No guarantee that every hen eats the plants, so a slight toss up on the added benefits in each egg.
These chickens are required to get a minimum of 108 sq. ft. of outdoor space in addition to indoor space for resting and roosting. The more natural environment results in less stress for the hens and more room to move about and do what they do. Some studies have even shown these eggs to contain more nutrients and Omega 3s than non-pasture-raised hens.
Add olive oil to deep skillet and heat on medium to high heat. Meanwhile drain shredded zucchini in a strainer (think pressing into a spaghetti strainer here) and then wipe dry on paper towels. The more moisture you can remove, the better your fritters will bind together and cook. Next add shredded zucchini and remaining ingredients in a small bowl. Toss to blend.
To cook, place in 2 tsp portions in pan and brown lightly on both sides. Using a spatula, turn occasionally to cook thoroughly. Serve warm.
Freshly back from vacation and excited to share a new salad I discovered at Mod Market, a local fresh food eatery. This is a great side dish or main dish with a twist.
Goat Cheese and Date Salad
4 cups fresh greens (mix of kale, spinach, green and red lettuce)
1 cup dates, pitted and sliced
1/2 cup goat cheese crumbles
1 cup pecan pieces
1 red onion, sliced thinly (optional)
2 cups fingerling potatoes*, cooked, sliced and chilled
Herbed Balsamic Vinegar (or any flavored vinegar)
Mix all ingredients in a bowl, drizzle with olive oil and balsamic Vinegar and chill until ready to serve. Serving size 2 handfuls.
* cooking potatoes: place fingerling potatoes in 2 cups of boiling water with a pinch of sea salt. Boil gently until soft and cooked through. Rinse with cold water in strainer and chill until cool to the touch. Slice and top with sea salt and pepper.