Last week I was chatting (way too early in the a.m. I may add!) on a bike next to my friend and neighbor when she said, “What should I have for breakfast? I am over my oatmeal and egg go-to. I think I am going back to Greek yogurt but I get bored of that fast, too.” She just about jumped off the bike to run upstairs for breakfast when she heard me rattle off a whole list of tasty ways to eat yogurt. These may not make you run, but hopefully they are helpful if you are in the same yogurt rut. Here are a few faves:
- ¾ cup nonfat Greek yogurt
- ½ Tbsp. coconut butter (Nutivia is my fave)
- Sprinkle of cinnamon
PB, Berries & Yogurt
- ¾ cup nonfat Greek yogurt
- 1 Tbsp. natural peanut butter
- ½ cup fresh blueberries
Mix peanut butter into yogurt and top with berries
AM Green Tea Alternative
- 3/4 cup nonfat Greek yogurt
- 1 Tbsp. matcha powder
Crunchy Pom Yogurt
- ¾ cup nonfat Greek yogurt
- 1 oz. 100% pomegranate juice
- 1 Tbsp. sunflower seeds
Creamy Guac Breakfast
- ¾ cup nonfat Greek yogurt
- 2 Tbsp. guacamole
- 2 Ryvita or Fiber Rich crackers
Mix guac into yogurt and spread on crackers or use as dip for endive and celery sticks (veggies can be part of breakfast too!)
Think starting your day with a cup of coffee counts as breakfast? Think again. You have heard it before, but it’s the truth! Eating breakfast is important for revving your metabolism in the morning and curbing hunger later in the day. Before the temperature heats up, now is the perfect time to incorporate a hot, healthy breakfast into your a.m. routine.
Take oatmeal from ordinary to extraordinary with our Tropical Sunrise Oatmeal or Supercharged Oatmeal recipes – easy and delish! Or spice up your morning with other whole grains such as brown rice and quinoa. These fiber and protein-rich wheat-free grains taste great simply heated up with milk, such as almond, cow’s, or coconut. Try adding ½ cup fresh berries, ½ tsp honey, 1/8 tsp cinnamon, and ¼ tsp vanilla. These nutrient-dense, nutty grains nourish your whole body with antioxidants, vitamins and minerals, protein and fiber to keep you full and satisfied.
Craving pancakes? Experiment with our tasty Spiced Applesauce Pancake recipe which incorporates healthy ingredients such as whole grain flour and applesauce. Shake things up by replacing flour with quick-cooking oats in our easy Oatmeal Pancake recipe. Top with ½ cup fat-free Greek yogurt or ¼ mashed mango instead of syrup. Mmmmm…
Finally, don’t forget the psychological power that eating a heartier breakfast has when you make a healthy choice in the a.m. You somehow just feel better about your whole day.
- 6 white potatoes, rinsed
- 6 red potatoes, rinsed
- 3 stalks of leeks, rinsed
- 3 garlic cloves, minced
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons Organic Omega-3 Naturenaise
- 2 teaspoons red cayenne pepper, dried powder
- 2 teaspoons chives, dried
- 1 teaspoon ground black pepper
- 1 teaspoon sea salt (optional)
- Preheat oven to 425 degrees Farenheit
- Cut potatoes into quarters and place into medium medium dish.
- Pour extra-virgin olive oil, paprika, ground black pepper, and sea salt over the potatoes; and toss.
- Evenly distribute the coated potatoes inside the baking dish. Place into pre-heated oven to cook for approximately 30 minutes or until potatoes are cooked through.
- Cut the stems of the leeks off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks.
- Slice the leeks crosswise to separate the dark green tops from the white.
- Slice both the tops and the bottom part of the leeks lengthwise into strips 1/4 inch to 1/2 inch wide. Keep the dark green tops and the bottom part of the leeks separate.
- Pour 1 tablespoon of extra-virgin olive oil into a medium skillet and place the pan over medium-high heat.
- Add the dark green part of the leeks, garlic, and chives. Let cook for about 5 minutes. Stir occasionally.
- Add the light green-white bottoms. Simply place them on top of the cooking dark green strips. Reduce the heat slightly. Let them cook for two minutes. Set aside until potatoes are done.
- Toss roasted potatoes, leeks, and Natureaise in a serving bowl and serve.
Makes 5 servings.
Why we love this recipe
Without the fat and calorie nightmare of the mayo-drenched traditional potato salad, who wouldn’t love this delicious, colorful variation?! Red potatoes aren’t just an aesthetic whim for the nutritional artiste. They contain anthocyanins, the phytonutrient responsible for the color and antioxidant power of this pretty potato! The potatoes are baked in a little bit of olive oil for a perfect crisp, and the sea salt, pepper and cayenne add a healthy dose of spice. And by healthy, we mean literally because cayenne is an excellent source of capsaicin, a powerful phytochemical that gives this pepper its kick. Capsaicin may help relieve congestion and sinus pressure and has cancer fighting properties. Leeks, garlic and chives give this dish another round of flavor, delivering the final nutritious punch. Leeks are a good source of folate, vitamin B6, vitamin C and iron. Lastly, the Natureaise provides the creamy texture with added omega-3 fatty acids. Who knew a traditional crowd-pleaser that tastes so good can actually fit right in to your Nutritious Life?
Does February have you screaming “snow” way?! Doing the daily snow shuffle dressed like an Alpine rescuer can be hard enough so it’s all too easy to put your nutritious life in hibernation mode. Just when you start seeing red, we’re going to make you see green – leafy green, of course! Winter is actually a perfect time to load up on these super healthy, nutrient dense veggies such as kale, Swiss chard and collards.
Kale is the “green giant” of nutrient density, replete with your full daily dose of vitamin C, A and K, a variety of minerals and a whopping 5 grams of fiber packed into only 36 calories per cup. Now try saying all that in one breath! Antioxidants and phytochemicals found in dark leafy greens have been shown to lower cholesterol, prevent heart disease and may help reduce the risk of cancer. Opt for kale, collards, Swiss chard, and brussels sprouts as they are in season now. Our mega tasty recipes for Crispy Kale ‘Chips’ and Dana’s Kale and White Bean Soup with Spicy ‘Chorizo’ will have you go from feeling like you’re eating rabbit food to feeling like a fabulous snow bunny.
While we all know it’s American Heart Month, did you know February is also National Grapefruit Month? So go on and drop that hot potato because we’ve got something better: broiled grapefruit! That’s right, this breakfast staple just got better. Grapefruit can span the meal spectrum, appearing at breakfast, making a solid comeback in a lunch salad, moonlighting as a snack and now, thanks to this great recipe, resurfacing at dinner. Besides the good ole vitamin C, fiber, folic acid and potassium, grapefruit also contains powerful antioxidants naringin and lycopene which may lower LDL (bad cholesterol), help prevent atherosclerosis, and contribute to overall heart health. Come dinnertime, you can say “move over” to those starchy spuds because broiled grapefruit is a delicious and colorful side dish to replace potatoes, or it also shines on its own as a dessert. To make, just section half a grapefruit, sprinkle with 1 tsp brown sugar and ½ tsp cinnamon and place in your oven’s broiler for 3-5 minutes. This simple, easy recipe is the perfect complement to any fish dish.
- 1/2 cup dried green lentils, rinsed
- 1 cup low-sodium vegetable broth
- 4 cloves garlic, minced
- 3 sprigs oregano (or 1 teaspoon dried)
- 1/2 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 6 oyster mushrooms, sliced
- 2 tablespoons red wine vinegar
- 4 cups baby spinach
- 8 grape tomatoes
Makes 2 servings
- Combine lentils, vegetable broth, garlic, oregano, sea salt and black pepper in a medium saucepan over high heat until liquid comes to a boil, approximately 5 minutes.
- Reduce to medium heat and simmer, covered, 25 minutes or until lentils are cooked through. Drain and set aside.
- Steam oyster mushrooms in a small steamer. Remove and toss with vinegar. Set aside.
- Divide spinach and grape tomatoes among serving bowls. Place half of the reserved mushrooms in each bowl and divide lentils on top. Toss gently and serve immediately.
Why we love this recipe:
Fill up on this Lentil and Spinach Salad that isn’t just nutritious- it’s super easy to prepare!
If you’re trying to lose weight, lentils are real superheroes. They provide lean protein–which gives your metabolism a boost as soon as you eat–helping you burn more calories throughout the day. They also contain a lot of fiber, which makes you feel full, and they have tons of energizing vitamins and immune-boosting minerals.
Next up are those bone-strengthening oyster mushrooms. That’s right, mushrooms are great for building and maintaining strong bones! They’re the only naturally occurring source of both calcium AND vitamin D–and without vitamin D, your body can’t use the calcium that you eat (which is why dairy products are required to be fortified with vitamin D). Mushrooms also contain selenium, which acts as an antioxidant that may protect us from certain cancers. Turns out these little guys boast BIG benefits!
Last–but definitely not least–is spinach, which also may fight cancer by slowing the growth of some breast, skin, lung and stomach cancer cells. The carotenoids in spinach act as antioxidants, neutralizing disease-causing and immune system-weakening free radicals. Plus, spinach is a great veggie to add to your diet when you’re feeling stressed; it’s packed with two nutrients that will help you stay calm: magnesium and folic acid. Magnesium helps prevent stress, headaches, and fatigue; while folic acid will help maintain normal levels of serotonin in the brain (serotonin is the hormone that makes you feel happy and relaxed). In my antioxidant-rich eating plan, The O2 Diet , I often suggest eating spinach as your veggie serving with meals. Enjoy!
Staying up late is tempting, especially when your fave TV marathon is on and emails need to get answered. Here’s some inspiration to hit the sack… While you sleep, your skin cells rejuvenate, giving those pesky lines the chance to renew – that means fewer wrinkles, wink wink! And, get this: skin-rejuvenating antioxidants work best while you sleep. Sweet dreams!
NLT: Need a little nutrition for good sleep hygiene? Give yourself a goal: Pick 3 nights this week that you will make your bedtime no matter how many other things are on your plate. You’ll feel more refreshed and ready to conquer that long list!!
2011 is now in full-swing, which can be equal parts relieving and stressful… For those already in need of some back-to-the-grind de-stressing, a great yoga book or online yoga video might be the perfect solution. The beauty of these tools is that they allow you to choose the time and place to de-stress, at your very own pace.
NLT: Try the “Bonding With Your Partner” 15 minute yoga series from Tara Stiles’ book, Slim Calm Sexy Yoga, or a free video from YogaVibes.com. Both options are creative and totally doable. Namaste.