You don’t need me to tell you to eat breakfast. You’ve heard it a million times. I’ve told you before that eating a snack or breakfast within an hour of waking up is important to kick start your metabolism, which has been in rest-mode while you’ve been recharging with some shut-eye. You’ve also heard that people who eat breakfast maintain healthier weights than those who do not. Of course you know that people who are regular breakfast eaters perform better at school, work and play. You get a gold star if you eat breakfast even though you are not hungry when you wake up, or if you don’t have any time or if you don’t care for breakfast foods. Still, breakfast is the one meal that can feel less than inspired. In effort to add some excitement into your morning food routine, I thought I’d give you some techniques to nudge you in a new direction.

Easy Inspired Eggs

• ·         Spray the inside of a ramekin with cooking spray and crack in an egg. Zap in the microwave for 2 minutes and voila! If you have leftover vegetables from dinner, toss them into the microwave at the same time on a separate plate and splash with a little Tobasco sauce. Delish!
• ·         On Sunday night, pull out your 8 x 8 pan that you usually reserve for brownies. Spray it down with cooking spray and pour in a dozen eggs, scrambled with a little water or milk. Bake in a preheated 350 degree Fahrenheit oven for 20 minutes. Let it cool and cut it into 9 pieces. When you wake up, take a piece out of the refrigerator and put it on a plate. Get showered, dressed and ready – it takes about 20 minutes to come to room temperature and requires no additional heating. Pair it with a cup of fruit sprinkled with a tablespoon of flax seed meal and you are good to go. The best part is that this simple recipe makes 9 servings, so you can feed a family easily.
• ·         Make a bunch of hard boiled eggs over the weekend. Put your eggs in a pot and just cover them with water. Bring the water to boil on high heat. When the water boils, turn off the burner and leave the eggs in the water for 10 minutes. Take them out of the water and peel them under running cool water. When you are ready to eat them, they’re ready to go, so make them interesting. Spread a thin layer of cream cheese on a high fiber cracker such as GG or Wasa. Top with your hardboiled egg and favorite seasoning (paprika, wasabi, cayenne) or fresh herbs.

Dairy, sans the milk and yogurt

• ·         Getting tired of the same yogurt? Substitute the yogurt with part skim ricotta cheese or low fat cottage cheese. You can go in a savory direction by adding leftover steamed or sautéed vegetables and tossing it in the microwave. You can make it sweet with a quick grind of cinnamon or cocoa powder and a drizzle of agave – serve with melon for a delicious start to your day. Or, you can use the ricotta as a condiment by topping a slice of high fiber toast with a tablespoon of nut butter and a tablespoon of ricotta. Yum.
• ·         While technically Kefir is yogurt, it is not as mainstream in America. It is tangier and more tart than the average smoothie or yogurt drink and can feel really exotic. Have a cup of Kefir with a ½ cup of steel cut oats cooked in water and 10 almonds. The whole breakfast will take minutes to prepare, but will keep you satisfied without feeling too full. I think that’s what I’ll have for breakfast tomorrow.

Whole Grain Goodness

• ·         Muesli is a really misunderstood food. People really never know what to do with it, but it is delicious, so I’ll make it easy for you. Take ½ cup of whole oats and whatever you think would be yummy with oatmeal (flax, nuts, cinnamon, nutmeg, raisins, etc.) and add a couple of teaspoons to the oats. Mix with ¼ cup of milk or yogurt and toss into the refrigerator overnight. In the morning it is ready to go. It is delicious with berries or a little bit of honey.
• ·         Instead of oatmeal, make a bowl of hot quinoa, spelt or faro – make it just as you would make oatmeal, but use the 2:1 liquid:grain ratio that you would for rice; you can use water or milk as your liquid. Stir it until it boils and comes to your desired consistency. For added boost, toss in some flax seed meal, chia seeds or hemp. A dollop of yogurt on top makes it really satisfying.  

I hope you try one of these strategies and find inspiration in your morning at the bottom of your breakfast dish. Cheers!

You don’t need me to tell you to eat breakfast. You’ve heard it a million times. I’ve told you before that eating a snack or breakfast within an hour of waking up is important to kick start your metabolism, which has been in rest-mode while you’ve been recharging with some shut-eye. You’ve also heard that people who eat breakfast maintain healthier weights than those who do not. Of course you know that people who are regular breakfast eaters perform better at school, work and play. You get a gold star if you eat breakfast even though you are not hungry when you wake up, or if you don’t have any time or if you don’t care for breakfast foods. Still, breakfast is the one meal that can feel less than inspired. In effort to add some excitement into your morning food routine, I thought I’d give you some techniques to nudge you in a new direction.

Easy Inspired Eggs

• ·         Spray the inside of a ramekin with cooking spray and crack in an egg. Zap in the microwave for 2 minutes and voila! If you have leftover vegetables from dinner, toss them into the microwave at the same time on a separate plate and splash with a little Tobasco sauce. Delish!
• ·         On Sunday night, pull out your 8 x 8 pan that you usually reserve for brownies. Spray it down with cooking spray and pour in a dozen eggs, scrambled with a little water or milk. Bake in a preheated 350 degree Fahrenheit oven for 20 minutes. Let it cool and cut it into 9 pieces. When you wake up, take a piece out of the refrigerator and put it on a plate. Get showered, dressed and ready – it takes about 20 minutes to come to room temperature and requires no additional heating. Pair it with a cup of fruit sprinkled with a tablespoon of flax seed meal and you are good to go. The best part is that this simple recipe makes 9 servings, so you can feed a family easily.
• ·         Make a bunch of hard boiled eggs over the weekend. Put your eggs in a pot and just cover them with water. Bring the water to boil on high heat. When the water boils, turn off the burner and leave the eggs in the water for 10 minutes. Take them out of the water and peel them under running cool water. When you are ready to eat them, they’re ready to go, so make them interesting. Spread a thin layer of cream cheese on a high fiber cracker such as GG or Wasa. Top with your hardboiled egg and favorite seasoning (paprika, wasabi, cayenne) or fresh herbs.

Dairy, sans the milk and yogurt

• ·         Getting tired of the same yogurt? Substitute the yogurt with part skim ricotta cheese or low fat cottage cheese. You can go in a savory direction by adding leftover steamed or sautéed vegetables and tossing it in the microwave. You can make it sweet with a quick grind of cinnamon or cocoa powder and a drizzle of agave – serve with melon for a delicious start to your day. Or, you can use the ricotta as a condiment by topping a slice of high fiber toast with a tablespoon of nut butter and a tablespoon of ricotta. Yum.
• ·         While technically Kefir is yogurt, it is not as mainstream in America. It is tangier and more tart than the average smoothie or yogurt drink and can feel really exotic. Have a cup of Kefir with a ½ cup of steel cut oats cooked in water and 10 almonds. The whole breakfast will take minutes to prepare, but will keep you satisfied without feeling too full. I think that’s what I’ll have for breakfast tomorrow.

Whole Grain Goodness

• ·         Muesli is a really misunderstood food. People really never know what to do with it, but it is delicious, so I’ll make it easy for you. Take ½ cup of whole oats and whatever you think would be yummy with oatmeal (flax, nuts, cinnamon, nutmeg, raisins, etc.) and add a couple of teaspoons to the oats. Mix with ¼ cup of milk or yogurt and toss into the refrigerator overnight. In the morning it is ready to go. It is delicious with berries or a little bit of honey.
• ·         Instead of oatmeal, make a bowl of hot quinoa, spelt or faro – make it just as you would make oatmeal, but use the 2:1 liquid:grain ratio that you would for rice; you can use water or milk as your liquid. Stir it until it boils and comes to your desired consistency. For added boost, toss in some flax seed meal, chia seeds or hemp. A dollop of yogurt on top makes it really satisfying.  

I hope you try one of these strategies and find inspiration in your morning at the bottom of your breakfast dish. Cheers!

Spring is blooming all over NYC.  The tulips are up on Park Avenue and spring fashion has already been unleashed. Usually spring holidays precede the warm weather, so I am loving that this year Easter and Passover will be accompanied with sunshine and an abundance of flowers.  Of course, the food is always forefront in my mind. I will be on the west coast for the holidays this year but that certainly doesn’t diminish my love of holiday grub… I wanted to share a few of my favorite spring holiday foods with you .

Eggs. Both Passover and Easter use eggs as a symbol of spring, rebirth and new beginnings. Eggs are a ridiculously eggcelent choice as an appetizer—deviled eggs topped with paprika or capers or jalapenos…the possibilities are endless! One of nature’s most perfect foods, hardboiled eggs are versatile to have on hand and incorporate easily into salads and make a festive addition to a first course.  No matter how you like them, eggs are a phenomenal source of amino acids and protein, as well as antioxidants and choline (brain health).

FYI, if you are still questioning the whole egg and cholesterol relationship, breathe easy. We now know that eating foods with cholesterol does not raise one’s cholesterol. It is saturated and trans saturated fats that are the real culprits in damaging arteries.

Perfect Hardboiled Egg – put large eggs into a pot, being careful not to overcrowd them. Cover eggs with cool water and bring to a boil. Turn the burner off and set a timer for 10 minutes. When 10 minutes has passed, drain the eggs and peel when they are just cool to touch. (It is easier to peel warm eggs than cold ones).

Egg ideas: Instead of mayonnaise, substitute equal amounts of Greek yogurt or low fat sour cream into your egg salad or deviled eggs. Replace salt with fresh herbs or a sprinkle of white pepper.

Horseradish. One of the most under-the-radar and delicious additions to any meal is horseradish. Many people only know the version that comes in a jar, but fresh horseradish is a brown skinned root with bumps and knobs that generally shows up in the market as 6 – 12 inch roots.  Low in calories, it is a great source of fiber and anti-oxidants including Vitamin C. It is a powerhouse of flavor and adds an unexpected zest to holiday meals.

Horseradish 101: If you are new to the world of fresh horseradish, look for roots that are firm to the touch and fairly odorless. Wash the root well and peel the outer beige skin. The intensity of the flavor will vary, and the potency lessens with exposure to air. Grate or chop just before serving and start with a little – you can always add more. Vinegar will help to maintain the flavor and potency, so horseradish does well in vinegar based dressings and mustard.

Horseradish ideas: Steam a bunch of broccoli, a pound of green beans or artichokes until just crisp tender. Add a tablespoon of lemon and grate fresh horseradish over the bowl.  As an alternative to conventional dips, mix together 1 part mustard to 2 parts plain Greek yogurt and add a spoonful of horseradish jarred in vinegar to taste. Let the flavors marry for a couple of hours before serving.

Hearts of palm. Decadent and celebratory, hearts of palm decorate my holiday salads whenever possible. Actually the stem of the palmetto plant, hearts of palm reminds me of a cross between white asparagus and my personal fave, the artichoke. Full of fiber, low in calories, a solid source of vitamins and minerals, hearts of palm are tremendously versatile and work well in a classic salad or an unconventional salsa.

How to uncover the heart: Generally sold in 14 oz cans near the artichokes, olives and fancier food isles, hearts of palm is often packed in water in a can or jar. Fresh hearts of palm are rather challenging to find, and should be consumed pretty quickly, as they do not store well. Look for solid, firm stalks, free from blemishes.

Palmtastic ideas: Drain hearts of palm and pat dry. Slice on the bias into rings and toss into salads, or pair with tomatoes, avocado and red onion with a splash of lemon or vinegar as a quick salsa. For a great vegetarian go-to, mix hearts of palm, garbanzo beans, fresh herbs and chopped raw vegetables such as cucumber, radish, peppers and carrots.

Happy spring. Happy holidays. Happy eating. Enjoy exploring some of my favorite tastes of spring and I wish you a wonderful Easter dinner and Passover sedar. Cheers!

During the month of April, eggs finally get the recognition they deserve. From deviled eggs, to dyed eggs, to Easter-egg hunts – this superfood becomes much more than just a breakfast staple. Eggs are egg-ceptional because they are a complete protein and a great source of choline, which has been shown to improve memory and help reduce inflammation. Try a healthy deviled eggs recipe this week by swapping out mayo for Greek yogurt, adding Dijon mustard, and topping with paprika or dill pickle. For an added kick, try mixing in horseradish!

NLT: Dyeing eggs is an Easter tradition that is often more fun than even the hunt itself, and a great activity to do with kids. When making this year’s batch of Easter eggs, use all-natural food dyes made from organic fruit, vegetable, and plant extracts. These are a better option for you, the earth, and maybe even the Easter bunny.

Roll the red carpet up to your TV. It is time to honor yet another year of filmmaking magic. For those of you considering entertaining Oscar-style, honor your nutritious self in the planning. Celeb worthy celebrations should be replete with something sparkly to drink and delicious to nibble, but gala-ware can be quick to remind you that looking and feeling great really are the best accessory. I have come to help you with your menu . . . lights, camera, action!

Descendants cocktail – served in a stemmed martini glass with a wedge of pineapple, this drink has Oscar worthy elegance and honors Descendant-land-Hawaii. You can maintain the elegance, lessen the alcohol and zip out some calories by serving this in a champagne glass — fill half way and top with seltzer.

• 1 ½ ounces rye whiskey
• ¾ ounce dry vermouth
• ¾ ounce pineapple juice

Pour all of the ingredients into a well chilled cocktail shaker with crushed ice. Shake well and strain into chilled martini glass. Serve with a wedge of fresh pineapple.

Artist-ic appetizer – Prohibition spinach dip is perfect fare as you wait for your favorite flick to be announced. Prohibition changed the face of restaurant fare as technology was creeping into the food supply, making frozen foods more common and dairy more safe. Easy and delicious, make this one a day in advance.

• 1 (10 ounce) box frozen spinach, thawed and squeezed dry
• 1 pint low fat or fat free sour cream
• ½ cup low fat Greek yogurt
• 1 packet onion soup mix
• 1 tablespoon Onion Crunch
• 1 can water chestnuts, drained and diced

Mix the sour cream, yogurt and onion soup mix well to combine. Add the water chestnuts, spinach. Mix in Onion Crunch. Serve with endive, celery and carrots.

Help Yourself Chicken Salad– Mississippi in the 1960s is all about the best of southern cooking. Tomatoes stuffed with chicken salad were popular, elegant and kind to the figure. This recipe will transcend you to the south.

• 16 oz boneless, skinless chicken breasts
• Water
• 20 cherry tomatoes
• Salt and freshly ground black pepper
• 1/2 teaspoon ground cinnamon
• 1/3 cup plain, non fat Greek yogurt
• 2 teaspoons chopped fresh parsley
• 2 teaspoons chopped fresh chives
• Paprika for garnish

Arrange chicken in a pot in a single layer. Poach chicken by covering it by ½ inch in water and bring to a low boil. Low simmer the chicken for 15 minutes, then turn of the heat and leave the chicken in the pot for 10 more minutes. Set it aside to cool. Carefully slice off a small amount of the top of tomatoes (be careful not to remove too much) and scoop out seeds. Finely chop cooled chicken, season with salt and pepper and cinnamon, and stir in Greek yogurt, chives and chopped parsley, mixing well. Spoon chicken salad into tomatoes and garnish with paprika.

Iron Lady Eggs – It is rumored that Margaret Thatcher lost 20 lbs on a high egg diet. Why not honor her with a devilish version that will please all the adoring fans?

• 1 dozen eggs
• 1 tablespoon dijon mustard
• 1/3 low fat sour cream
• 1 tablespoon minced shallot
• 1/4 teaspoon Tabasco sauce
• Salt and pepper
• Green onion for garnish

Hard boil the eggs by placing them in one layer in the bottom of a pot, covered with water by ½ inch. Bring the pot to boil, then turn off the flame. Let them sit in the water for 12 minutes, then drain. Crack the egg shells while the eggs are cooling, so they are easier to peel. Place in cool water until they are cool enough to handle and peel. Using a sharp knife, slice each egg in half, lengthwise. Gently remove the yolk halves and place in a small mixing bowl and mix with mustard, sour cream, shallot and Tabasco. Season with salt and pepper. Arrange the egg white halves on a serving platter and fill with yolk mixture (it is easiest to use a pastry bag or freezer bag with the tip cut off to fill). Garnish with green onion.

Enjoy your delicious and healthful red carpet bash. I hope your favorites come away with an Oscar!

As corny and predictable as it is, breakfast in bed is still the ultimate treat for any mom. So if you’re lucky enough to live nearby, sneak over early Sunday morning and surprise your mother with this omelet, jazzed up with a little ginger- it’s delicious, unexpected and healthy. (And don’t forget to make two servings and crawl under the covers with her – I bet she thinks you are as cute now as you were when you were six!)

• 2 eggs provide perfect protein, at just 75 calories each. (I like Omega-3 eggs, which have even more healthy fatty acids in the yolks, known to soothe stress and combat depression.)
• 1/4 cup of chopped spinach adds folate, a nutrient linked to improved mood and cognitive performance.
• 1/2 tsp minced ginger lends eggs an unexpected zing, and has incredibly soothing properties.
• 1 tsp of mozzarella cheese boosts the protein, as well as providing a little calcium and a creamy, delicious taste.

Pair the omelet with a 1/2 cup of Greek yogurt sprinkled with fragrant ground cinnamon, another proven stress buster.

Or maybe you’ve got some little munchkins who’ve been known to bring you breakfast in bed? Leave this recipe out the night before as a hint – trust me, you’ll have much less of a mess to clean up than if they attempt chocolate-chip waffles or anything in a blender!

• 1 cup hot oatmeal provides a healthy whole-grain, plus mood-boosting carbs that will keep you satisfied and focused until lunchtime.
• 1/4 cup almond milk adds antioxidants and plenty of good-for-your-heart fatty acids.
• 1/2 tsp vanilla extract, used for centuries to calm anxiety, lends a sweet, rich flavor.
• A dash of dried lavender makes a unique garnish, and hey, it’s your special day!

In fact, even if you’re not in mother or daughter mode, sprinkle some of those lavender leaves into a cup of hot tea. (You can buy ’em at most health food stores.) The aroma is incredibly calming, and lavender tea has been known to relieve headaches and improve mental alertness.

BBQ season is coming up for most of us, but that doesn’t mean our freezers have no place in our home! While nothing beats biting into fresh berries straight from the farm and fish caught miles from your home, frozen foods can have major perks. Fruit and veggies are flash frozen when they are picked, retaining their peak nutritional value, where fresh produce often degrades in transit. Besides produce, frozen foods in general have come a long way since their birth in 1924. Instead of the traditional laundry list of ingredients, today there are many organic and “cleaner” options that allow us to reap many nutritional benefits of foods straight from the freezer while satisfying even the most health conscious consumer. While nothing is quite like a home-cooked meal, these Nutritious Life faves are the ultimate in convenience.

Tabatchnick Soups
Ahhh… there’s nothing like the comfort of a bowl of soup after a long day. Tabatchnick has a wide variety of frozen soups under 101 calories including vegetable, barley and mushroom, cabbage, and even cream of broccoli. These soups pack a long list of veggies and a hearty helping of fiber and protein to leave you fully satisfied. And don’t forget, soup is often a low-calorie option that fills you up so you eat fewer calories at the meal.

Healthy Delites Butternut Squash Soufflé
These single serving soufflés provide an easy side dish or snack with 0g of fat and 180 calories. Heat one up in the oven or microwave and pair with sliced turkey – voila – you’ve got a well-rounded, quick meal. Butternut squash from the farmer’s market is daunting to prepare for some of you, but this frozen soufflé allows you to incorporate the vitamin A-rich vegetable into your diet in minutes. With natural sweetness and added vanilla and spices, this butternut squash variety can even be eaten for dessert!

Cascadian Farms Organic Berries
The ingredient list reads: blueberries….That’s it! Frozen at the peak of ripeness and nutritional content, organic frozen fruit is a Nutritious Life fave! Throw them into yogurt, oatmeal, pancakes, smoothies, and even salads or plain old water to add a little flavor. Or just pop em’ as a frozen treat!

Evol Fire-Grilled Chicken Fajita
Unwrap the ultimate frozen Mexican feast. Microwave one straight from the freezer and you’ll bring protein and serious fiber to the table along with organic, free-range chicken and “natural” ingredients without the high sodium and fat usually packed into a burrito. And did we mention they’re prep-free and ready in minutes? Evol also offers a mini version that can satisfy your burrito craving in a snack size of less than 200 calories. Ole!

Seapoint Farms Veggie Blend
Talk about going green! This blend packs in 5 different green vegetables without any added preservatives and almost no sodium. Throw them in a pan to sauté or simply steam and couple with a turkey burger, or use as a salad base and top with canned salmon. Either way this veggie blend is a fast side dish loaded with vitamin A, C, and the mineral iron.

Cedarlane Egg White Omelette
While an omelet is quick and easy on the stovetop, these frozen varieties can be used in extreme time-crunch situations. Ready in 3 minutes from the microwave, these veggie filled omelets are low in cholesterol while packing in protein and almost half your daily serving of calcium. They are surprisingly fluffy and delicious, and with less than 300 calories, a perfect fast meal.

Immaculate Bakery Organic Cookie Dough
Your neighbors will think you’ve embraced your domestic side! Made with wheat flour, these organic cookies smell delicious and taste even better. You can feel good indulging in a healthier option that eliminates hydrogenated oils and other unnecessary preservatives and fillers found in traditional cut-and-cook doughs. These make a great “conscious indulgence”.

INGREDIENTS

• 1/2 tsp olive or canola oil
• ¼ cup canned black beans, rinsed and drained
• 2 Tbsp salsa, divided
• 1/4 tsp ground cumin
• 1/8 tsp chili powder
• 1 Tbsp chopped cilantro, divided
• Pinch salt and freshly ground black pepper
• 1 large omega-3-enriched egg
• 1 small (5”) corn tortilla
• 1 Tbsp shredded Mexican blend cheese
• Hot sauce (optional)

DIRECTIONS

1. Heat the oil in small nonstick skillet over medium heat. Use a paper towel to spread the oil evenly over the surface.
2. Use a fork to mash the beans with 1 tablespoon of the salsa. Add the cumin, chili powder, and 2 teaspoons of the cilantro. Set aside.
3. Add the egg to the skillet and season with salt and pepper. Cook 1 to 2 minutes, or until the white is completely cooked through.
4. Place the tortilla between two damp paper towels and heat it in the microwave 30 seconds or until warmed through.
5. Lay the tortilla flat on a serving plate and spread the bean mixture evenly on top, leaving ¼” around the edge. Use a spatula to loosen and transfer the egg on top of the bean mixture.
6. Sprinkle the egg with the cheese, then top with the remaining 1 tablespoon of salsa and 1 teaspoon of cilantro and serve immediately. Drizzle with hot sauce, if desired.
7. Serve with pineapple chunks on the side.

Makes 1 serving

WHY WE LOVE THIS RECIPE
This recipe is a perfect reminder of the fact that real food can be eaten for all meals of the day! There’s no need to wait for Cinco de Mayo to enjoy this delicious recipe either.  The egg provides protein for satiety and the omega-3 fatty acids play a role in preventing heart disease, managing mood and even burning fat. Black beans are a great source of soluble fiber, which help lower cholesterol levels and keep you full. Cilantro is a powerful little herb that contains beta-carotene and many other vitamins including vitamin K.  Finally, corn tortillas have fewer calories and more antioxidants than plain flour ones. Who knew that such a festive dish could be part of your Nutritious Life?! Buen apetito!

INGREDIENTS

• 3 egg whites
• 1/2 cup spinach, chopped
• 1/2 cup broccoli, chopped
• 1/2 tsp minced ginger
• 1/4 avocado, thinly sliced
• 1/2 cup mixed raspberries, blackberries, & blueberries

DIRECTIONS

1. Place a small nonstick skillet over medium-low heat and coat with canola oil cooking spray.
2. Crack egg whites in a small bowl and stir with a fork to combine.
3. For 3 minutes, sauté broccoli, spinach and ginger while stirring occasionally.
4. Move veggies to one side of the skillet.
5. Pour eggs over veggies so that the entire bottom of the pan is coated with egg.
6. After 5 minutes, or once the edges begin to bubble, place avocado slices over broccoli, spinach and ginger.
7. Fold into an omelet.
8. Serve with berries and enjoy!

Makes 1 serving.

Why we love this recipe:

When our mornings need a little zing, we can count on the flavor of fresh ginger! Ginger, which has anti-inflammatory properties, pairs nicely with broccoli and spinach which are antioxidant-packed fuel. Egg whites provide lean protein to help you stay satisfied through the a.m. If you need the yellow in there, feel free to add one yolk which will provide you with some additional nutrients including choline, important for brain health. Avocado is a fantastic fat swap for cheese more commonly found in an omelet as it helps your body block intestinal absorption of certain fats that can otherwise cause oxidative damage. Go on, enjoy and don’t be afraid to add any extra green here!

Laura Smith is an intern at Nutritious Life and a senior at New York University studying nutrition and communications. When she’s not in class or working, she is most likely running to a yoga class!