BREAKFAST WITH SUPERFOODS

oatmeal with fruit

A healthy breakfast is important for everyone to give you energy to start the day and get your metabolism going.  Get the morning nutrition you need with these quick breakfast ideas.
• Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
• Layer low-fat plain yogurt with your favorite crunchy cereal and blueberries.
• Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
• Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
• Top a toaster waffle with low-fat yogurt and peach slices.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

Springtime Cereal

breakfast
Makes 2 servings
3⁄4 cup wheat and barley nugget cereal
1⁄4 cup 100% bran cereal
2 tsp toasted sunflower seeds
2 tsp toasted almonds, sliced
1 tbsp raisins or craisins
1⁄2 cup bananas, sliced
1 cup strawberries, sliced
1 cup raspberry or strawberry yogurt, low-fat
Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy!
Nutrition Information per serving:
Calories: 352
Fat: 6 g
Saturated fat: 1 g
Carbohydrate: 69 g
Sodium: 272 mg
Fiber: 8 g

Granola you can take on the go!

granola

1/3 c vegetable oil
1/4 c brown sugar
1/2 c honey
1 tsp cinnamon
6 c rolled oats
2 c nuts (pecans, walnuts, slivered almonds, sunflower seeds)
1-2 c dried fruit (raisins, craisins, apricots, bananas)

Combine first four ingredients and microwave on high until you have a nice syrup (less than a minute usually).  Mix remaining ingredients in a large bowl.  Drizzle brown sugar syrup over top and mix well.  Spread on waxed paper lined cookie sheets.  Bake 275 degrees for 45 minutes to 1 hour until golden brown.  Store in air tight containers or zip lock bags.

Have granola on its own or serve over plain nonfat yogurt or Greek yogurt.  Add a fruit cup and even a dollop of fat free whipped topping!!

WHAT ARE SUPERFOODS?

Superfoods are foods that are dense in nutrients and antioxidants that provide many health benefits.  They have deep colors like those of the rainbow.  Some examples are strawberries, blueberries, raspberries, spinach, kale, collard greens, broccoli, carrots and squash.

TRY THIS SUPERFOOD SMOOTHIE FOR A QUICK BREAKFAST!

smoothie

8 c baby spinach or kale
1 c pomegranate juice
1 cup blueberries, frozen if not in season
1 cup strawberries, frozen if not in season
8 dates, cut in half
2 Tbsp flaxseeds, ground
1/2 avocado, optional

Blend all ingredients together – serves 2 in just 5 minutes!

THE POWER OF KALE!

  • Great source of antioxidants:  Sulforaphane is released when you chew kale.  It is a cancer fighting agent and increases the activity of antioxidants.
  • Low in calories, ideal for weight loss
  • Great source of Vitamin C, Vitamin K and Beta-Carotene

EVEN A QUICK BREAKFAST CAN BE PACKED WITH NUTRITION AND PREPARE YOUR MIND AND BODY FOR A BUSY DAY!

SALAD BAR KNOW HOW: WHAT MAKES AND BREAKS A SALAD

Fresh vegetables falling

RED: Extreme moderation or not at all
While many of these foods are nutritionally solid, they are greater than 30% fat and/or calorically dense.

Use the following foods with extreme moderation or not at all:

  • Bacon
  • Black olives
  • Blue cheese
  • Croutons
  • Eggs
  • Feta cheese
  • Green olives
  • Marinated salads
  • Nuts
  • Pepperoni
  • Raisins
  • Reduced-calorie dressings
  • Regular salad dressing
  • Salads made with mayonnaise
  • Shredded cheese
  • Sunflower seeds
  • Tofu

Tossed Salad and Salad Dressings

YELLOW: In moderation
While many of these foods are full of important nutrients, they are also 20%–30% fat and/or moderately calorically dense (especially when compared to the GREEN category of foods).

Use the following foods in moderation:

  • Beets
  • Chickpeas
  • Cottage cheese
  • Kidney beans
  • Tuna
  • Peas

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GREEN: Unlimited
These foods are low fat and low calorie, but also full of important nutrients, vitamins, and fiber.
Use the following foods without any limits:

  • Alfalfa sprouts
  • Bean sprouts
  • Broccoli
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Green pepper
  • Lemon juice
  • Lettuce
  • Mushrooms
  • Onions
  • Pickles
  • Radishes
  • Red pepper
  • Spinach
  • Tomatoes
  • Vinegar
  • Zucchini

Smoked Salmon Salad and Apple Lunch

A tale of two salads

Salad #1   Salad #2
Food/Amount Calories Food/Amount Calories
Lettuce, 1 C 55 Lettuce, 1 C 55
Tomato, 1 small 20 Tomato, 1 small 20
Cucumber, 3 large slices 2 Carrots, 6–8 strips 12
Cauliflower, ½ C 14 Avocado, ½ avocado 188
Carrots, 6–8 strips 12 Kidney beans, ¼ C 55
Broccoli, ½ C 20 Tuna, ¼ C 78
Beets, ¼ C 21 Hard-boiled egg, 1 egg 72
Red cabbage, ¼ C 6 Coleslaw, ½ C 45
Radishes, ¼ C 5 Pasta salad, ½ C 160
Green peppers, ¼ C 6 Diced ham, ¼ C 113
Green onions, ¼ C 11 Cheddar cheese, ¼ C 112
Mushrooms, ¼ C 5 Croutons, 2 Tbsp 132
Kidney beans, ¼ C 55 Bacon bits, 2 Tbsp 48
Tuna, ¼ C 78 Sunflower seeds, 2 Tbsp 102
Lite dressing, 2 Tbsp 30 Salad dressing, 2 Tbsp 140
Total 340 Total 1332

C=cup, Tbsp=tablespoon

GUESS THAT AVOCADO, SUNNY SEEDS, CRAISINS, BACON BITS AND PINE NUTS I BOUGHT TO MAKE SOME “HEALTHY” SALADS WILL BE GOING TO WASTE!!