Sweet, healthy, easy breakfast options

All the nutritional knowledge in the world does nothing to combat my craving for sweets in the morning.

In heaven, I plan to eat a chocolate croissant and biscuits with honey butter every morning. (Heaven is calorie-free, right?)

In my current reality, most morning sweets will hold my appetite for a very short time, while holding the sides of my hips for a very long time. Also, I know that making healthy choices all day long starts in the morning.

Having seen the line at Krispy Kreme and Dunkin Donuts each morning when I use to commute to work in Atlanta, I feel safe assuming I’m not alone, so I thought I’d share some of my sweet solutions.

There is a lot to love about the following options. They’re easy, yummy, healthy and kid-friendly. I don’t use exact measurements for any of them, so just make them each “to taste,” and ask if you have questions.

Sweet, healthy breakfast options:

Nutty Nana Oatmeal: Boil water, add old-fashioned oats, once boiling again, add banana and almond butter. Reduce to simmer and cook until mixed and absorbed. Add a splash of unsweetened vanilla almond milk.

Ezekiel French Toast: Soak Ezekiel bread (regular or cinnamon-raisin) in mixture of egg, unsweetened vanilla almond milk and cinnamon. Cook in a skillet. Enjoy with a little butter and honey, if needed.

Nutty Cinnamon Prunes: Smear a bit of nut butter on a few prunes, sprinkle with cinnamon.

And, of course, there are always my healthy pancakes!

 

 

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5 Meals to get you back into your pre-holiday jeans

Over the past week, we’ve spent a lot of time cooking, and even more time eating.

What’s more?  It’s only the beginning of our holiday season eating extravaganza that ends with New Year’s resolutions meant to undo the damage.

That rattling in your closet is all of your buttons shaking in fear of what you intend to consume over the next month. 

I’m not going to ask you not to eat at parties or enjoy the many holiday treats that will surely show up at your home or office this season. Instead, I’m going to suggest some meal options for the days in-between the butter, cream cheese, sugar, mayonnaise, icing, eggnog-laden gatherings.

Below are five meals you can feel good about. Not only are these dinner ideas healthy and tasty, they are also easy. You’ve already slaved over a turkey. Now you’re off the hook for the rest of the year.

After the holidays, I will absolutely help you get back in shape even if you break every rule in my book; but, success will come sooner and easier if we can temper the damage on the front-end.

What’s for dinner?

1) Meatloaf (using oatmeal instead of breadcrumbs) with cauliflower mash instead of taters

For the meatloaf, use 1 lb of lean ground meat, 2/3 cup of oatmeal, 1 egg, 1/4 cup of chopped onion, 1/2 tsp of minced garlic, 1 drained can of diced tomatoes, 1 Tbsp of worcestershire and 1/2 tsp of pepper. Mix and bake at 350 for 40 mins, top with Heinz 57 and bake for an additional 10 mins.

For the cauliflower mash, steam or boil fresh or frozen cauliflower until tender, then process with your favorite mashed potato ingredients.

2) Lentil sauce over quinoa

Cook 1/2 lb of sausage or ground meat in a pot with 1 tsp of olive oil. Once the meat cooks, add 1 can of lentil soup and 1 can of Rotel. Heat through so some of the liquid evaporates, and serve over quinoa.

3) Taco salad

Cook ground meat with 1 tsp each of the following: chili powder, onion powder, paprika, garlic salt, cumin and red pepper. Add 1/2 cup of diced onion and cook until translucent. Serve over torn up lettuce and top with grated cheddar, diced tomatoes, diced peppers, a dollop of plain yogurt (greek is best because the flavor mimics sour cream) and a sprinkle of crushed tortilla chips.

4) Steak and salad with blue cheese dressing

Marinate steak in 2 Tbsp worcestershire, 1 tbsp dijon mustard, 1 Tbsp of orange or apple juice and 2 tsp pepper for at least 30 mins. Grill to desired doneness, and serve with romaine, diced red onion and a dressing made of the following: 1/2 cup of cottage cheese, 1/2 cup of yogurt, 2 tsp chopped onion, 1/2 tsp minced garlic, splash of red wine vinegar and 1 Tbsp of blue cheese – process till smooth and salt & pepper to taste.

5) Roasted chicken and veggies

Heat oven to 400F. Mix juice of 1 lemon, 2 Tbsp olive oil, 1 tsp pepper, 1 tsp sea salt, 1 Tbsp freshly chopped herbs (basil, thyme, rosemary or sage will work) and 1 tsp minced garlic. Baste chicken breasts, and use the rest to toss with vegetables of choice (broccoli, carrots, onion, fennel, sweet potato chunks, bell peppers, cauliflower, etc.). Bake chicken and vegetables for about 20 minutes, or until done.