Healthy breakfast recipes: something a little different

Tired of the same old breakfast every day? As with anything else in life, the saying about variety ("the spice of life") holds true for the morning meal. The following excerpts an article from Eating Well about 5-Ingredient breakfasts.
Here's one of the recipes. Otherwise, go here for the article and the remaining ideas, which range from granola bars to other ways to incorporate protein-rich eggs when starting your day.

Recipe: Quick Breakfast Tacos
(Makes 2)

Ingredients:

• 2 corn tortillas
• 1 tablespoon salsa
• 2 tablespoons shredded reduced-fat Cheddar cheese
• 1/2 cup liquid egg substitute, such as Egg Beaters (or go with whole eggs, if you prefer)

Instructions:

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute (or eggs) and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Great combo: crab and asparagus

It's asparagus season! While you can get the tasty spears any time of year -- as is true now of most fruits and veggies -- spring is when they are best. Local growers around here are bringing their asparagus to markets, and I find it easy to over-buy and then have to come up with ideas for serving my husband's favorite vegetable.
Last night we just roasted a bunch of it in the oven with olive oil and seasonings.

One flavor combination that I think works really well is to mix crabmeat with slices of asparagus. For company this weekend, I'm planning to make a crab and asparagus salad (recipe and photo to come), but here's another way to combine the two ingredients, courtesy of Eating Well magazine.

Recipe: Crab Salad Melts
Makes 4 servings

Ingredients:

• 3 asparagus spears, or 12 snow peas, trimmed and thinly sliced (about 1/3 cup)
• 8 ounces crabmeat, any shells or cartilage removed
• 1/3 cup finely chopped celery
• 1/4 cup finely chopped red bell pepper
• 1 scallion, finely chopped
• 4 teaspoons lemon juice
• 1 tablespoon low-fat mayonnaise
• 1/4 teaspoon Old Bay seasoning
• 2-5 dashes hot sauce
• Freshly ground pepper, to taste
• 4 whole-wheat English muffins, split and toasted
• 1/2 cup shredded Swiss cheese

Instructions:

1. Place rack in the upper third of the oven; preheat broiler.
2. Place asparagus (or snow peas) in a medium microwave-safe bowl with 1 teaspoon water. Cover and microwave until tender, about 30 seconds. Add crab, celery, bell pepper, scallion, lemon juice, mayonnaise, Old Bay seasoning, hot sauce to taste and pepper; stir to combine.
3. Place English muffin halves, cut-side up, on a large baking sheet. Spread a generous 1/4 cup of the crab salad on each muffin half and sprinkle each with 1 tablespoon cheese. Broil until the cheese is melted, 3 to 6 minutes.

Weight Loss Strategy: 6 Easy Steps

Good advice from a favorite magazine, Eating Well.
Follow these steps and losing 5, 10 or more pounds we've packed on during cold weather won't be so very hard.
1. Set goals, and be realistic
2. Keep track of what you consume each day (this is so important, and so helpful)
3. Plan your meals
4. Pay attention to portion size
5. Move more! (It doesn't have to be official "exercise," just don't sit on your duff for large portions of the day. Even that makes a difference.)
6. Get support, however and wherever you can find it.

Click here for the full info.

Terrific Cookbook -- for you, or for a gift @ Christmas

From one of my favorite healthy-foodie magazines, a new cookbook.
Click on the photo for a link to more info.
Worth a look!

The Simple Art of EatingWell
400 Easy Recipes, Tips and Techniques for Delicious Healthy Meals
By Jessie Price & the EatingWell Test Kitchen
Photography by Ken Burris

• Our biggest book ever: 512 pages!
• 400+ recipes not in other EatingWell books
• 200+ color photographs
• Dozens of tips and step-by-step techniques

“The Simple Art of EatingWell is a treasure trove of mouthwatering, inspiring recipes and essential techniques—it’s a must-have for food-lovers who care about health.” —Ellie Krieger, R.D., host of The Food Network’s Healthy Appetite and author of So Easy: Luscious, Healthy Recipes for Every Meal of the Week

Whittle belly fat with these foods

More good advice from Eating Well magazine:

The secret to whittling your waistline with these recipes isn't just that they're low in calories. It's in the ingredients: research suggests that eating more whole grains or including vinegar of any type in your diet may help reduce total body fat and abdominal fat. The combination of protein, fiber and healthy fats in nuts may help ward off weight gain as well. Many of these recipes include two, if not three of these ingredients—whole grains, vinegar and nuts—that can help you to stay trim.
Here's a sample recipe:

Pecan and Mushroom Burgers (makes 8 burgers)

Ingredients:

• 2/3 cup bulgur
• 3/4 teaspoon salt, divided
• 1 cup boiling water
• 6 teaspoons extra-virgin olive oil, divided
• 8 ounces white or brown mushrooms, stems trimmed, wiped clean and chopped
• 1 1/2 cups chopped onion, (1 large)
• 1 1/2 tablespoons balsamic vinegar
• 3/4 cup pecan halves
• Blue Cheese Sauce, optional (recipe follows)
• 1 large egg, lightly beaten
• 1/2 cup fine dry breadcrumbs
• Freshly ground pepper, to taste
• 8 whole-wheat buns, (optional)
• Watercress, for garnish

Instructions:

1. Place bulgur and 1/4 teaspoon salt in a small bowl. Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes. Drain in a sieve, pressing out excess liquid.
2. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add mushrooms, onion and remaining 1/2 teaspoon salt; cook, stirring, until the vegetables are softened, 8 to 10 minutes. Stir in vinegar. Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes.
3. Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes. Transfer to a plate to cool.
4. Prepare Blue Cheese Sauce, if using.
5. Combine the vegetable mixture and pecans in a food processor; pulse briefly until coarsely chopped. Add egg and the bulgur; pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured. Transfer to a bowl; stir in breadcrumbs and pepper. Mix well.
6. With dampened hands, form the mixture into eight 1/2-inch-thick patties, using about 1/2 cup for each.
7. Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Meanwhile, split and toast buns, if using, to serve the burgers on. Garnish the burgers with watercress and the cheese sauce, if desired.

Go to this link to learn more and see additional belly-fat-trimming recipes!

Ode to the Blueberry -- Try these Cupcakes!

There's no better food on earth, IMHO, than the beautiful blueberry. In season -- NOW!! -- the little sweet things are part of my everyday diet. They always appear at breakfast, either in a bowl with pieces of cantaloupe and other berries, or in cold cereal or oatmeal. On special days, they make it into pancakes or muffins, and we like the blueberry cornbread you can find sometimes at Whole Foods.

Here's a recipe I found for blueberry cupcakes that has a secret ingredient for the cake -- mashed potatoes! The potatoes make the cake incredibly moist, and the frosting is so guilt-free that you can pile a lot on each one. Note that the frosting stiffens quickly, so frost the cupcakes right away.

This recipe was adapted from one of my favorite healthy-foodie sources, Eating Well magazine.

RECIPE: Blueberry Cupcakes
Makes 12 cupcakes

Ingredients:

Cupcakes

• 1 large Yukon Gold potato, peeled and cut into small chunks
• 3/4 cup whole-wheat pastry flour (see Note)
• 3/4 cup cake flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup granulated sugar
• 1/4 cup canola oil
• 1 large egg
• 1/2 teaspoon coconut extract or vanilla extract
• 1/2 cup nonfat buttermilk (see Tip)
• 1 cup blueberries, fresh or frozen (thawed and drained), plus fresh blueberries for garnish

Frosting

• 3/4 cup granulated sugar
• 3 tablespoons water
• 4 teaspoons dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
• 1/4 teaspoon cream of tartar
• Pinch of salt
• 2-3 tablespoons blueberry preserves or jam
• 1/4 teaspoon coconut extract or vanilla extract

Instructions:

1. To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with paper liners.
2. Place potato in a saucepan, add water to cover and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out 3/4 cup and let cool slightly. (You may have some potato left over.)
3. Whisk whole-wheat flour, cake flour, baking powder, baking soda and 1/2 teaspoon salt in a medium bowl.
4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, 1/2 teaspoon extract and the 3/4 cup mashed potatoes until combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Fold in 1 cup blueberries. Divide the batter among the prepared cups (they will be full).
5. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.
6. To prepare frosting: Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 3/4 cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed; add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a glossy, thick frosting, 5 to 7 minutes. Off the heat, beat for 1 minute more to cool. Add 2 tablespoons (or more, depending on desired color) blueberry preserves (or jam) and 1/4 teaspoon extract and beat on low just to combine. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top, if desired.

Healthier Summer Desserts

I've always found it easier to eat healthfully in summer than in any other season.
As the local growing season peaks, the bounty of fresh vegetables and fruits helps us to fill our tummies with stuff we love to eat, and it's good for us, too. What a treat!

Frozen desserts are another special summer delight. While my craving for ice cream or other cold desserts pretty much vanishes in fall and winter, once the mercury climbs, I start to want those very things.

Luckily, it's not hard to make frozen desserts with a more than acceptable health profile.

Check out some of the frozen dessert recipes at Eating Well's website. You don't necessarily have to own an ice-cream machine to create these delicious treats, some of which are quite easy to put together.

This cherry ice cream pie, pictured above, is among my favorites from the magazine's great website. The only time-consuming task is to pit the cherries, if you're using fresh ones. Frozen cherries are already pitted and will work fine for this yummy pie.

What could be better than cherries and chocolate?

Recipe: Cherry Ice Cream Pie with Chocolate Cookie Crust
Serves 6-8

Ingredients:

• 3 cups reduced-fat “light” vanilla ice cream, softened
• 11/4 cups chopped pitted fresh or frozen cherries, divided
• 1 9-inch chocolate-cookie pie crust
• 2 tablespoons mini chocolate chips

Instructions:
Gently combine ice cream and one cup of cherries in a large bowl.
Transfer to the prepared crust and top with the remaining cherries and the chips.
Freeze until firm, at least four hours.

Cookout to attend? Make this tasty dish

Layered salads are fun to make, they look pretty, and they tend to stay fresh a long time because the dressing isn't tossed with the other ingredients -- it's spooned on top.
A little of the dressing will seep into the other layers, but it's not going to get soggy.
Of course, many layered salads are not very healthy because there's too many calories and too much fat in the dressing.

Here's a lighter version that I think is just as yummy as any other.

It's from the trusty Eating Well magazine.

Recipe: Seven-Layer Salad
Serves 8-10

Ingredients:

• 8 cups shredded romaine lettuce
• 1 cup frozen peas, thawed, or fresh if you can get them
  
• 1 medium yellow bell pepper, diced
• 1 cup halved grape tomatoes , or quartered cherry tomatoes
• 1 cup sliced celery
• 1/2 cup sliced scallions
• 3/4 cup nonfat plain yogurt
• 3/4 cup low-fat mayonnaise
• 2 teaspoons cider vinegar
• 1-2 teaspoons sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1/2 cup thinly sliced fresh basil
• 3 strips cooked bacon, crumbled

Instructions:

Place lettuce in a large bowl, preferably a glass or clear plastic one.
Layer peas, bell peppers, tomatoes, celery and scallion on top.
Whisk together the next seven ingredients (yogurt through pepper) in a separate bowl until smooth.
Spread the dressing evenly over the salad. Sprinkle with the cheese, basil and bacon.
Cover and chill for 30 minutes, or serve at room temperature.

The Eyes Have It

None of our senses are more important than vision, and lifestyle choices affect the health of our eyes no less than the rest of our body.
A diet rich in antioxidants protects eyes not only against age-related macular degeneration but also from damaging sun exposure.
Eating Well magazine lists seven foods for better vision, with links to yummy recipes using these ingredients. Click through to read more!

FOODS FOR BETTER VISION

Avocados: Avocado-Corn Salsa Citrus: Chicken with Honey-Orange Sauce Eggs: Quick Breakfast Taco Leafy Greens: Black-Eyed Peas with Pork & Greens Nuts: Orange-Scented Green Beans with Toasted Almonds Salmon: Salmon Burgers with Green Goddess Sauce Spinach: Parmesan Spinach Cakes

Don’t Miss: 5 Tips for Better Eye Health Can What You Eat Reverse Vision Loss? 7 Foods to Keep You Young 10 Recipes for Better Vision

Eat by color & be healthy

From the reliable Eating Well magazine, check out their "color wheel" way of eating for optimum health -- and enjoyment. Click here for more info.

An excerpt:

In the last couple of decades, scientists have discovered more reasons (beyond vitamins and fiber) to pack your diet with fruits and vegetables: phytochemicals. All plants contain these compounds, which protect them from a variety of dangers—from harmful UV rays to predatory pests. We take in phytochemicals when we eat fruits and vegetables and, as it turns out, they protect us too. Some act as antioxidants, mopping up unstable “free radical” molecules that can damage cells and lead to the development of heart disease, cancer, Alzheimer’s and other health issues. Others work by boosting the immune system. (Click here for healthy antioxidant recipes.)

What’s fascinating is that nature seems to have a way of highlighting these beneficial nutrients by giving them bright colors that allow you to spot them at a glance. For example, anthocyanins make blueberries blue and may help to keep your mind sharp. Tomatoes get their ruby hue from lycopene, a phytochemical that may help to prevent prostate cancer. To get the maximum disease-fighting power that phytochemicals can provide, choose foods that represent all colors of the rainbow. The USDA suggests paying particular attention to orange (2 cups per week) and dark green (3 cups per week) produce, both good sources of vitamin A and other important nutrients. Use our vibrant color wheel to inspire you.

5 Foods for a Great Body

One of my favorite healthy-foodie sources, Eating Well magazine, posted this info about a short list of foods that will keep weight off, improve our skin, and make us look and feel great.

Here's a summary of the article; for the whole piece, go here.

1. Green beans

Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without dieting—suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained.

2. Salmon

The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.

3. Blueberries

Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart health—according to a recent study in the American Journal of Clinical Nutrition.

4. Watermelon

Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer.

5. Tomatoes

Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. A igher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.

Quinoa -- easy to make, tasty whole grain

Whole grain foods make great side dishes, or even main courses studded with vegetables and additional protein sources such as shellfish, chicken or cheese.
One very versatile grain is quinoa, which also has the benefit of being quick-cooking. It takes about 15 minutes to cook. From there, you can serve it hot or cold, all kinds of ways.
My favorite food magazine, Eating Well, features several quinoa recipes on their website this week.
Here's a marvelous quinoa dish--pictured above--that combines delicious scallops with crunchy snow peas and red bell pepper.
Search the site for additional ways to enjoy this healthy ingredient!