Cooking Demonstration: Breakfast Ideas

Breakfast has to be my favorite meal of the day. I love the ritual of breakfast. So, naturally, I was excited when Donna suggested we hold a cooking demonstration on different breakfast options from the standard eggs and oatmeal fare. Don’t get me wrong- I love me some oats for breakfast, especially the ridiculously easy concoction of overnight oats (see recipe below) which involves NO cooking at all, but it’s good to change things up so you don’t get burnt out on eating the same thing everyday. Tonight at the cooking demo, we learned how to make teff porridge with dates and honey, couscous porridge, kefir smoothie, peanut-ricotta spread, and a date and raisin bread pudding.

The recipes can be found here.

The Teff porridge was the star of the evening. It is a gluten-free grain, filled with protein and fiber. One serving (1/4 cup dry) packs in 6 g of protein and 6 g fiber. I was amazed at how satisfying it left me. I will definitely be making this at home and trying out new teff recipes- look out for these!

The kefir smoothie was second runner up to the teff. Kefir is a fermented milk, which contains a lot of beneficial probiotics that are good for digestive health, and tastes a lot like yogurt. Donna mixed this with frozen strawberries, a frozen banana, and 8 drops of Stevia for some extra sweetness. I felt like I was drinking a dessert smoothie. It was simply delicious! The perfect combination of tartness and sweetness. I will be trying this smoothie over the weekend.

The bread pudding topped with ricotta peanut butter spread was another hit. Dessert for breakfast? Yes, please! As Donna mentioned, the ricotta peanut spread is something you can add to toast, dip with fruit, or even add to oats.

As if these three breakfast items weren’t delicious enough, we also got to try couscous porridge. Although this contains wheat and would not be safe for someone with gluten sensitivity, it was equally worth trying if you do not have a wheat or gluten issues. Couscous is quick cooking grain that makes for a fast, satisfying breakfast. Be sure to get the whole wheat couscous to get all of the added benefits of fiber and nutrients.

Four amazing new breakfast options left me wanting to try them out immediately! In the mean time…

here are some of my go-to breakfasts:

 Overnight Oatmeal–  (No cooking involved!)

Overnight oatmeal is incredibly easy and there is so many possibilities you will never get bored! It is simply oats soaked overnight to absorb the liquid you put them in- any kind of liquid you like. Typically, this is oats, yogurt and milk. You can use whatever type of yogurt or milk you prefer. I enjoy Greek yogurt with different milk combinations- especially almond milk + coconut milk. Put in the fridge over night for the soaking up to occur and enjoy right away in the morning. Here’s what to do:

•  Mix equal parts (1/4, 1/3, 1/2 cup): Oats (I use Old Fashioned Rolled Oats), Yogurt (Plain or Greek), & Milk or Milk Alternative (Almond, Coconut, Hemp, Rice, Soy)
• The night before, add ingredients together + toppings (see list below), stir and put bowl in fridge overnight (covered or uncovered) so the oats can absorb the liquids. Wait to add toppings which may get soggy (granola, cereal) in the morning.
• In the morning, take mixture out of fridge & enjoy! Eat as is or pop in the micro for 30 sec. to take off the chill. Add an extra splash of milk if you need to.

Mix ‘n Match  toppings and variations for overnight oats or regular oats:

-nut butters or chopped nuts: peanut, almond, sunflower seed, coconut butter, chopped nuts & seeds (walnuts, almonds, pecans, pistachios, hemp seeds)

-fresh or dried fruit: blueberries, strawberries, raspberries, blackberries, 1/2 banana, chopped apple, mango, dried cranberries, raisens & apricots

-spices: cinnamon, pumpkin pie spice, unsweetened cocoa powder

-other toppings: coconut flakes, granola, chia seeds, ground flax, oat bran, Kashi cereal, 100% maple syrup, pumpkin, honey, pinch of sea salt. splash of vanilla, fruit preserves, cottage cheese

Here are some combination examples:

• 1/3 cup pumpkin, 1 Tbsp chia seeds, pinch of salt, splash of vanilla, half a banana, 1 Tbsp raisins
• 1 Tbsp honey, 1 Tbsp peanut butter, sprinkle of cinnamon
• 1/2 cup strawberries, half a banana, 1/4 cup oats + 1/4 cup granola (add next morning), 1/2 cup almond milk, 1/2 cup low fat milk
• 1/2 cup diced apple, 2 Tbsp dried cranberries
• 1/2 cup sliced peaches, 1.5 tsp. brown sugar, 1 Tbsp sliced almonds, dash of vanilla extract
• couple Tbsp. favorite fruit spread or preserves, 1 Tbsp almond butter
• 1/2 small banana, 1 Tbsp peanut butter, 1 Tbsp ground flax, 1 tsp cocoa powder, 1/2 Tbsp chopped walnuts, 1/4 cup oats + 1/4 cup wheatberries (or you could do  1/2 cup oats)
• 1/2 cup sliced fresh or frozen strawberries, 1 Tbsp sliced almonds, dash of almond extract
• 1 Tbsp chopped dried banana chips, 1 Tbsp dry-roasted peanuts, 1 Tbsp raisins
• 1/3 cup unsweetened applesauce, dash of cinnamon

 *Note: You could also probably use steel cut oats– but I would cook before hand.

Oatmeal Pancakes

Serves 1

 Make these in large batches on weekends, freeze, and pull out during the week for breakfasts on the go or quick snacks.

Ingredients:

• 1/3 cup Quaker quick oats* +  **
• 1/3 cup egg whites (preferably from whole eggs vs. liquid whites)
• 1/2 tsp baking powder
• 1/2 tsp vanilla extract
• Cinnamon to taste
• Optional: 1/2 a mashed banana or 2 tbsp pumpkin puree
• Toppings to taste!

*You can use any amount of oats/whites – 1/4 a cup of each (~100 calories) or 1/3 or 1/2 cup each (~150 + 200 calories).

**You can use old fashioned rolled oats too, but you will want to soak them in the egg whites for at least 15 minutes – or overnight in the fridge

***You can use a whole egg, but I don’t think the pancake comes out as well, but it DOES work. Or real egg whites, but you’d probably need 2-3 eggs’ worth

1. Mix together oats and egg whites with baking powder, vanilla extract and cinnamon in a bowl. Optional: add half a mashed banana to the batter.
2. Preheat a skillet, spray with non-stick spray, and pour your batter in while shaping it into a large disc “pancake” with a spoon.
3. When you can shake it around in the pan, it’s time to flip.
4. Once cooked through, top with nut butter, canned pumpkin, mashed banana or fresh fruit. 

 

Egg Muffins

Serves 12

 These serve as an excellent grab-and-go breakfast. Eat with a side of fruit, oatmeal or a piece of whole grain bread.

Ingredients

10-12 eggs
2 T 1% milk or substitute
1 1/2- 2 cups diced meat: Canadian bacon or cooked turkey sausage, or extra lean sausage
1 1/2- 2 cups grated parmesan, feta, or mozzarella
Optional, but highly recommended, 3 green onions diced small.

 

Instructions 
Preheat oven to 375. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer diced meat, cheese and green onions. You want the muffin cups to be 3/4 full, with just enough room to pour a little egg around the other ingredients. Beat eggs well with the milk. Pour egg into each muffin cup until it is full to the brim, nearly overflowing. Bake 25-30 minutes until muffins have risen above the rim of the muffin cups and are slightly browned and set.

These freeze well. For best results, thaw in refrigerator before microwaving. I like to wrap them in a paper towel when reheating in microwave to soak up some of the liquid that is sometimes released.

What do you eat for breakfast?

Read Full Post »

Upcoming April Event: ICON 5K Fun Run/Walk

Hello all! Just wanted to spread the word that a group of Iconers will begin training for a 5k Walk/Run that will be held at Challenger Park on April 16th. This event is to support Yuri’s Night 2011 and the Space Program. Yuri’s Night is a global celebration of human space achievement. To find out more and register, visit here. [Each person will need to register for the Fun Run at the Yuri’s Night website above.]

This event is not only for experienced runners, but also for those of you who are just starting out. This is a great short-term goal to work towards your long-term fitness efforts. For those who feel too out of shape to participate in a run, no worries- Icon will be holding a 4-week training program which will get you up to speed on building endurance, proper form, hydration and nutrition while we increase our running. Here’s some details:

* Starting on March 19th, at 9am, we will meet at ICON for a one-hour training session.
* We will meet again on Saturday, March 26, April 2 and April 9th at 9am.
* During our sessions we will learn proper form, stretching, hydration and nutrition,
while we practice our running. We will run in the area and slowly build up our
endurance.
* Each week you will be given an at-home training program to continue on your own
until we meet again.
* On April 16th we will all participate in the Fun Run together.

Participants are asked to bring a water bottle, wear running shoes and appropriate apparel to the training sessions.

Cost: $69 for the 4-week session
Contact: Greg at 281-780-8549
Signup: At the front desk

Hope to see you at the run!

Read Full Post »

Nutrition Seminar: Fiber

Last night at Icon, we held our monthly nutrition seminar and discussed one of the most important nutrients out there- fiber. For those of you who couldn’t join us, I want to give a quick recap on the major points we covered.

Often overlooked, fiber is of utmost importance for staying regular, controlling appetite, weight, blood sugar and cholesterol. So, what exactly is fiber and why is it important?

Fiber is technically classified as a Carbohydrate- which is one of the three main macronutrients, the others being Fat  and Protein. It is a type of carbohydrate from plants that is indigestible in the body. There are different kinds of fiber depending on what food source you are getting it from. For example, an apple is made of a type of fiber called pectin. This type of fiber contributes to the lowering of cholesterol, eliminating bile acids (fats) and preventing gallstones and colon cancer. Pectin fiber can be further classified into the soluble fiber group, being that it will dissolve in the presence of water. Like pectin fiber, gums and mucilages are another type of soluble fiber that are found in different foods, but have the same property as pectin. They are also beneficial for lowering cholesterol and binding to bile acids. Alternatively, there are other fibers that are classified as insoluble- that is, they do not dissolve in water. This includes cellulose and hemicellulose, found in wheat and oat bran, as well as many vegetables. These types of insoluble fibers have different properties. Rather than lowering cholesterol, their main benefits come from their ability to increase bulk of intestinal waste and prevent constipation. They also help to inactivate many intestinal toxins and level out glucose in the blood. It is important to get a balance of both fiber types in the diet, so you can recieve the complete spectrum of benefits.

Recap:

Insoluble Fiber Functions:

• Aids in Elimination
• Inactivates Intestinal and Cancer-Promoting Toxins
• Slows Glucose Absorption
• Moves quickly through GI system

Sources: Wheat and Oat Bran, Vegetables, Whole Grains, Nuts and Seeds

Soluble Fiber Functions:

• Decreases production of cholesterol
• Feeds and nourishes intestinal bacteria (the good kind)
• Slows Glucose Absorption

Sources: Oats, Beans, Peas, Barley. Apples, Berries

So, now we know that getting both types of fiber is important to get all the benefits of fiber, but how much?

Current recommendations for fiber, according to the American Heart Association, area total intake of at least 25 grams per day. The Institute of Medicine recommends that for every 1000 calories of food, you should be getting 14 grams of fiber.   For example, a person consuming 2,500 calories per day should get at least 35 grams of fiber daily, while a person who eats 1,700 calories each day needs somewhat less fiber—about 25 to 30 grams. A toddler who eats only 1,300 calories each day needs about 18 grams of fiber.  

If you concentrate on eating whole foods vs. packaged and processed foods, and you are eating enough throught the day, getting your daily fiber needs met shouldn’t be a problem. Here are my top fiber sources of food:

1. Beans and Legumes. These are essential in the diet for fiber purposes. A half cup of beans will contain anywhere from 8-10 grams of fiber, about 1/3 of your daily needs met in just one serving! Add beans to salads by popping open a can of low-sodium garbanzos, black beans, or kidney beans, rinsing, and mixing with leafy greens or whole grains. One of my favorite recipes can be found here. You can also throw beans into whatever is simmering- this means, chilis, stews and soups. Don’t know how to cook beans from scratch? Find out! Pureed beans, like hummus, can be used as dips or spreads on sandwiches, another great way to include more beans in the diet. Edamame (Soy Beans) are a great snack you can pick up from the store frozen, and simply eat it as a snack with a little sea salt.

2. Whole Grains. We all know that oatmeal has a reputation for it’s fibrous nature, but why not get out of the box and try new grains? There are a ton out there to experiment with. Some of my favorites include quinoa, barley and recently, wheat berries. 1/2 cup of grains can provide 5-6 grams of fiber. Research shows that Oat and Wheat Bran are most effective for relieving constipation. Make any of these grains into a breakfast porrige with added cinnamon, nuts and fruit. Combine 1/2 cup whole grain of choice with 1/2 cup legume of choice, add some vegetables and spices to make for a fiber packed lunch or dinner.

3. Fruits and Vegetables. Did you know that 1/2 cup raspberries contains 4 grams of fiber? And so does a medium apple. An orange provides about 3 gram, and 1.5 cups strawberries contains 3 grams. Eating just a couple servings of fruits per day (at least 2) will be the perfect amount to boost your daily fiber intake. Buy frozen berries and add them to yogurt, cottage cheese and smoothies. Bring an apple to work for a mid-afternoon boost. Like fruits, getting in your vegetable servings will help bump up your daily fiber total. 1 cup of veggies will provide ~3.5 grams of fiber, which adds up if you get in at least 2 cups per day.
Lastly, I want to point out the importance of adding fiber slowly to the diet and drinking enough water. Fiber and water work together. Without water, think of fiber like cement in the body. If the two are imbalanced, it may cause dehydration and intestinal distress. Try drinking half of your body weight in ounces. For example, a 160 lb. person would need to be drinking about 120 ounces of water per day. Try to make this straight water, as tea and other caffeinated liquids will offset hydration levels.

Bottom Line: Eat whole foods (mostly plant based), eat enough food, and avoid processed/packaged/refined foods, and you should have no problem getting your daily fiber needs met!

Source: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2002. Washington, D.C.: The National Academies Press.

Read Full Post »