A New Spin on Breakfast in Bed

Romance-red-rose-newspaper-breakfast-in-bedWhat better way to pamper a loved one than by serving them breakfast in bed! However, many times these special meals consist of biscuits, donuts, toast, waffles, pancakes and syrup. We might have the best of intentions when making these menu items, but a heavy refined-carb breakfast may make one feeling sluggish and bloated a couple of  hours later. Not to mention, this wouldn’t make the best choice of food items for someone who has blood sugar problems. This is a new breakfast that I am absolutely obsessed with! I made this for my mom and sister while visiting them in Tennessee. There’s nothing better than starting off the day with a light, healthy, green and omega-3 rich meal!

Veggie Scramble with Smoked Salmon

Serves 4-5
• 1 tbsp coconut oil
• ½ bundle of asparagus, cut into small segments
• 1 zucchini, diced
• 5 tbsp leeks
• 5 oz baby spinach
• 2 garlic cloves
• Pinch of salt/pepper
• 9 eggs
• 4 oz goat cheese
• 6 oz smoked salmon

photo 3

1. In a medium-large skillet, heat oil over medium heat. Meanwhile cut and prepare vegetables.

2. Once oil is heated, add asparagus, zucchini, leeks, spinach and garlic sauté for about 8 minutes or until asparagus stalks become slightly tender.

3. While veggies are cooking, whisk together eggs and goat cheese. Pour eggs on top of cooked vegetables and let sit for about 1 minute. Then begin to gently push eggs around with spatula until cooked all the way through.

4. Add smoked salmon once eggs are cooked and continue to heat for another 1-2 minutes. You may season with a small amount of salt and pepper or dill and chives. I sprinkled a little bit of remaining goat cheese on my dish.

Simple, delicious and a slight gourmet touch!
Recipe adapted from againstallgrain.com

Green All Over!

20 Ways to Enjoy Something Green This St. Patty’s Day!

This St. Patrick’s Day try to add some healthy green into your diet!

Here are 20 ways to add something green on your plate and make a healthy choice.

1. Add spinach into a veggie omelet.

2. Scramble eggs and top with fresh salsa and diced avocado for a fiesta start to the day.

3. Throw some baby kale leaves into your favorite smoothie.

4. Swap sugar snap peas as a crunchy snack instead of chips.

imgres5. Order a side of steamed broccoli instead of fries with lunch.

6. Mix chopped green grapes and celery with grilled chicken, chopped almonds and some mayo for a fresh chicken salad.

7. Cut cucumbers, tomatoes and red onions and mix with 1 oz feta cheese and balsamic vinaigrette for a light side dish.

8. Grab a jar of basil pesto and spread on 3 chicken breasts. Cook at 375oF for 30-35 minutes.

9. Add spinach leaves instead of regular lettuce to your salads or on sandwiches.

10. Top a bison burger with guacamole instead of cheese.

11. Roast asparagus in the oven or out on the grill. Drizzle with olive oil and season with a pinch of salt and pepper.

12. Make veggie kabobs with zucchini slices, mushrooms, onions and green peppers. Marinade in Italian dressing over night before grilling.

13. Sauté fresh green beans with onions, shallots, garlic with fresh lemon juice and garnish with lemon zest.

14. Top salads with marinated artichokes, green peppers, dried cranberries and diced avocado.

15. Make turkey stuffed green peppers.

celery-peanutbut_rgb16. Spread some peanut butter on celery for a healthy snack.

17. Make a fruit salad with cut up kiwi, green grapes, strawberries and pineapple.

18. Freeze green grapes and consume for a cold, sweet snack.

19. Slice a green apple and dip in almond butter.

20. Sauté sugar snap peas with carrots, zucchini and mushrooms for some delicious stir-fry veggies.

Going Green

It’s safe to say that we most often associate the color green with the month of March. The grass begins to grow, trees start sprouting leaves, shamrock decorations appear everywhere and even the Chicago River is dyed green in honor of St. Patrick’s Day. Green is also the color of some of the most nutritious vegetables—all of which should be staples in our households.

Broccoli: Fiber, Vitamin C, Potassium, calcium, folate, beta carotene, antioxidants… this list of nutrients supplied by broccoli appears to be endless! Broccoli may not always be at the top of kids’ most favorite vegetable list. A study published in the Journal of the Academy of Nutrition and Dietetics (2011) found that kids were more likely to rate broccoli as “yummy” if they had something to dip it in. Try serving broccoli florets with homemade hummus or make your own low-fat ranch dressing by combining plain Greek yogurt with Ranch seasoning mix. Creating fun animations with your vegetables (and fruits) is another great way to get kids excited about eating these nutritious treats!

Going green can be fun for kids of all ages.

Going green can be fun for kids of all ages.

Here is a delicious recipe that I made the other night (husband approved!): Parmesan Roasted Broccoli. I used less salt and oil than the recipe called for, and it turned out to be a delicious and nutritious addition to our dinner . For a less expensive option, I substituted sliced almonds for pine nuts.

Spinach: No salad should go without this nutrient-packed leafy green. Spinach is loaded with vitamin K, which is essential for bone development and blood clotting. It also houses vitamin C, vitamin A, calcium, magnesium, iron, folic acid and manganese. Spinach contains flavonoids which are antioxidants and anti-cancer agents. Spinach is a versatile vegetable that can be added to dishes in several ways:

  • Added to an egg omelet or scrambled eggs (an excellent way to get vegetables at breakfast)
  • Mixed in with your salad greens
  • Blended into pasta and rice dishes
  • Great healthy additions to soups and casseroles
  • Used as a stuffing mix to put inside lean proteins (think spinach-stuffed chicken breasts!)
  • Blended into smoothies

Kale: I’ll admit—this vegetable used to scare me. But once I actually tried kale, I couldn’t believe I had gone so long without it! This is one of the superstars of the vegetable world, despite most people not even knowing what it is. Kale tops the charts with its antioxidant capabilities. In fact, it has been given the highest ORAC (oxygen radical absorbance capacity) score out of all the vegetables = 1770 (spinach comes in a distant second with a score of 1260). Kale and collard greens contain some of the highest concentrations of lutein and zeaxanthin carotenoids, and are associated with reducing the risk of age-related macular degeneration. The most common way to prepare kale includes steaming and sautéing in olive oil and garlic. For the kids, you can dehydrate kale in the oven making “kale chips”. Most people enjoy kale after it has been cooked, but you can also add it to fresh salads.

Here’s a recipe packed with antioxidants and nutrients for the entire family to enjoy: Sauteed Chicken Breasts with Kale and Wild Mushrooms.

March, the month where spring fills the air and the color green wraps around us. Let’s celebrate the month of March, National Nutrition Month, by exploring and expanding our consumption of green vegetables.

**Individuals who are taking blood thinners should not consume dark green vegetables in large amounts due to the high content of vitamin K in the vegetables.