Paleo Porridge

While I don’t consider myself “Paleo” many of the concepts of the diet are naturally part of my families eating lifestyle.  When I came across this recipe for a warm oatmeal like breakfast I was intrigue and gave it a try.  It got three thumbs up from J, Trey, and myself!
I like to make a big batch so it’s ready for a high protein breakfast or pick-me-up snack in a jiffy. 

Paleo Porridge
Recipe from www.thepaleomom.com
Ingredients:

1.    Process coconut, walnuts, almonds, pepitas and flaxseed together in a blender or food processor until finely ground and blade starts to seize.
2.    Boil water in a kettle or in the microwave.  Pour into a microwave-safe container and mix in honey if using. 
3.    Stir ground nuts into hot water.  Add protein or other fixins.
4.    Heat in microwave on high for 30 seconds.  Stir once more.  Let sit for 3-5 minutes to thicken.  Enjoy!

Variations:  Just like traditional porridge, you can stir in some extra ingredients at the end to change the flavor.  Here are some ideas, but feel free to experiment!

 

Go-to Egg Dish

I have posted my egg dish recipe before and will continue to do so as every time I make it it’s always a hit. 
The best part about this dish….it’s loaded with lean meat, healthy veggies, and easy to make. 

Turkey & Veggie Egg Dish
Ingredients:
4-5 whole wheat bread slices, cubed
1 bag of 2% cheddar cheese
1 lb ground turkey breast
1 T Penzeys Spice’s Breakfast Sausage seasoning
1 bell pepper, chopped
handful of mushrooms
couple handfuls of spinach (I made it for my sister’s shower with kale from my brother’s garden)
half a handful of broccoli
(variety of veggies is optional, remember…..more veggies = the more liquid in the dish = longer cooking time….so this is the only time I will say don’t over do it)
12 omega 3 eggs
4 C skim milk
2 tsp dry mustard
Instructions:
Season turkey breast with breakfast sausage seasoning and brown in pan.
While turkey is cooking, layer whole wheat bread cubes in greased 9X13 baking dish. Layer cheese over bread and chopped veggies over cheese. Add cooked turkey to dish, spread evenly over top. Whisk together eggs and milk, add 2 tsp dry mustard. Pour into baking dish. Place foil over top and let sit overnight. Bake at 350F for about 1 hour and 15 minutes.  If middle is not set reduce heat to 325F and continue to cook for 15-30 minutes more. Let stand for a few minutes before serving as it continues to solidify. 

Happy 4th of July! 

Until next time…
look good, feel good, do good
Sara B.

Veggie Frittata

Eggs are often a go-to meal for breakfast, lunch or dinner in our household. They are quick, always in stock, and a healthy protein to complete a balanced meal.  The only problem is creating variety with your eggs…a frittata is just the answer!

Veggie Frittata
Ingredients:

olive oil spray
1 potato (organic)
1 bell pepper (organic)
1-2C spinach (organic)
1/2C-3/4C low fat cottage cheese
4-5 whole omega 3 eggs
3-6 egg whites
ground pepper and sea salt to taste. 
Instructions:
Clean bake potato and pierce with a fork.  Cook in microwave for 2-3 minutes until softened.  Slice into 1/2inch pieces.  Heat medium to large saucepan on medium heat and add olive oil.  Toss in potato, bell pepper and spinach.  Pour beaten eggs and cottage cheese over top and let cook.  Turn on oven broiler to heat up.  Cook eggs until about solid (a little runny egg still on top).  Bake the remaining dish under the broiler (make sure it is an oven safe pan, meaning no wood or plastic, AND be sure to keep an eye on it as it can burn quick). 
Slice into 4 servinins and top with avocado for some healthy fat! 

Until next time…
look good, feel good, do good
Sara B.

Lemon Blueberry Pancakes

J has a love affair with lemon.  Lemon dessert, lemon marinated halibut, fresh squeezed lemon beverages ;), and the list goes on.  Every now and then he starts leaving me subtle hints that his cravings are back and I better stock up on lemons.  This time around it wasn’t so subtle when he came home from the grocery store with a bag of about 12 juicy, yellow lemons.  “Can you do something with these?”, he asks?  And so this is how I came upon one of THE best pancake recipes I have every made!  Quite possibly, the pancake staple for Sunday mornings from here on out. 

Lemon Blueberry Pancakes
healthified from Pioneer Woman’s recipe
Ingredients:
1 1/2 C whole wheat flour (I used half whole wheat pastry flour and half whole wheat flour)
1/4 tsp salt
1 T (heaping) baking powder
2 T sugar
1 1/2c buttermilk (as my mom has taught me, the secret ingredient to any great pancake)
Juice and zest of 1 lemon
1 large egg
1 1/2 tsp Watkins vanilla
2 T butter, melted (I used Land o’Lakes Whipped Natural)
1 C (heaping) blueberries
Instructions:
Heat griddle or skillet over medium low heat.  Combine flour, salt, baking powder, and sugar in a medium-size bowl.  In another bowl combine buttermilk, lemon juice and zest.  Let rest for about 4 minutes.  Add egg, vanilla, and melted butter.  Gently combine wet and dry ingredients.  Add more buttermilk if mixture is too thick.  Stir in blueberries.  Spray skillet with cooking spray.  Drop batter by 1/4 cupful and cook until golden, 1 to 2 minutes per side.  Stack up!

 
Looking for a Meatless Monday meal….serve breakfast for dinner.  Add a couple hard eggs on the side for some protein.

What’s for dinner tonight?  Not sure what to make, no time to make it, want to explore new foods and recipes?  Take and bake with Sara B.  An easy and convenient way to dish up a healthified dinners for you and your family.  Groups welcome! Contact me for inquiries!

Until next time…
look good, feel good, do good
Sara B

 

Homemade Breakfast Sausage

Homemade Breakfast Sausage

recipe adapted from Momentum Magazine – Kate Brown

Ingredients:

1 lb ground turkey breasts

3/4 C shredded apple (organic)

1/2 C silvered almonds

1/2 tsp dried sage, crushed

1/2 tsp ground pepper

1/2 tsp sea salt
1/2 tsp paprika

dash ground nutmeg

Instructions:

In large bowl, combine turkey, apple, almonds, sage, pepper, salt, paprika, and nutmeg. Mix well and shape into six 1/2 inch thick patties. Arrange patties on a greased broiler rack and broil 4 to 5 inches from heat about 10 minutes or until thermometer reads 165F, turning once. OR you can cook sausage over medium heat in a skillet for 8 to 10 minutes until no pink remains.

Serve with a side of in-season asparagus (drizzled with lemon olive oil) and sweet potato fries.
Have a fun and safe Memorial Day weekend! Take a moment to remember those who have served and died for us.
Until next time…

look good, feel good, do good

A Beautiful Breakfast on a Beautiful Day

Hope everyone had a wonderful Mother’s Day! I was blessed to celebrate my very first one! Trey surprised me with a Cyclone picture frame 🙂 and J gave me a big, beautiful wind chime to hang on our porch! I can’t wait to relax to the lovely music.


I LOVE breakfast…..

especially omega 3 eggs scrambled with veggies, a side of low fat cottage cheese and couple slices of whole wheat English muffins with strawberries on top.

The English muffins remind me of one of my favorite ways to make PB&J. I eliminate the sugary jam and replace it with REAL fruit slices and maybe a tsp of honey.

Until next time…
look good, feel good, do good
www.davissportsnutrition.com