Recommending how to eat healthy is one thing, being able to prepare healthier foods is another. Some of the barriers to healthy eating are food preparation. To overcome this I almost always recommend following healthy recipes that can be found on line or purchasing a cook book that offer step by step directions on preparation of healthy foods. Find new ways to prepare foods you are currently eating that will make them healthy or healthier. Easy ways to enhance any food is to add fruits, vegetables, and whole grains, replace salt and sugar with a healthier ingredient such as herbs, spices, honey or 100% maple or rice syrup.
Avoid deep frying, sauté, bake or grill your food. Plan, Plan, Plan and Prepare.
Here are a few quick healthy recipe ideas for breakfast
Egg Frittata
2 eggs (whole or whites) beaten
1/4 cup chopped broccoli
1/4 cup chopped mushrooms
1 teaspoon chopped onions
1 small plum tomato cut into 4 pieces
2 teaspoon olive oil
Pinch of salt and pepper for taste
Heat olive oil in frying pan. Add onions, broccoli, mushrooms and sauté on high for about 2 minutes then add tomatoes and beaten eggs and reduce heat cook until egg is no longer wet or runny. Frittata can be finished on stove-top or in oven at 350 degrees.
Frittata can be eaten as is or with whole grain toast, whole grain or blueberry waffles. You can add about an ounce of cheese to the recipe if you like. There are many variations to this recipe including adding potatoes or using spinach or asparagus instead.
Oats
1/2 cup regular oats
1 teaspoon raisin
1 teaspoon dried cranberries
2 teaspoon brown sugar or maple syrup (more might be needed if you like your oatmeal sweet) the recommendation is less sugar.
Cook oats in about a cup of water until done. 1/2 cup raw oats yields about 1 cup cooked (equivalent to 2 servings of starch based on the Food Guide Pyramid). Sweeten with sugar or maple syrup. Serve with raisins and dried cranberries.
If you like your oatmeal creamy like I do use 2% milk or soy milk in place of water. For different flavor you can sprinkle cooked oats with brown sugar and cinnamon or add fresh blueberries or other sliced fruits on top.
Banana Pancakes
1 cup complete pancake mix
1 banana
Water for mix
This recipe is pretty easy mix pancake batter, add sliced or crush banana. Pancakes can be made on stove-top in a non-stick frying pan or on a pancake griddle. Non-stick spray such as Pam can be use in place of butter or oil.
Pancakes are great with fruits and you don't always have to put the fruits in the pancake. You can top plain pancakes with heated fruits soaked in maple syrup.
Yogurt and Fruit Parfait
1 6-8oz plain or strawberry yogurt
1/4 cup granola
1/2 cup sliced strawberries (use 1/4 cup if they are frozen)
1/4 cup blueberries
In a cup or bowl add yogurt. Top with granola then fruits and enjoy
Breakfast does not have to be typical breakfast foods. Left over from previous night's dinner can be a great way to start your day. I have enjoyed spaghetti sprinkled with shredded cheddar cheese and heated in the morning. Left over soups are also great substitutes for the typical breakfast foods.
If you have left over chicken from the night before, sauté a few pieces of onions, tomatoes and some vegetables and wrap in a whole grain tortilla wrap for a quick, easy, and healthy breakfast.
Boiled eggs with wheat thins or wheat crackers, sliced cheddar cheese and a half of an apple is not only healthy its filling.
Sardines with sliced jalapenos are a favorite of mines. I often pair it with water crackers and sliced avocados for a protein filled breakfast in the morning.
Eating should be fun and not a chore. Step outside the box and begin experimenting with different foods, and different food combinations. You just might create your family's next favorite recipe.
