Extra Tips for Poaching Eggs
- Poached is the healthy way to eat eggs.
- Use free range organic eggs.
- The fresher the egg, the easier to poach.
- Add a little vinegar to the water to make it a little easier.
Scrambled Eggs, Indian-Style
Scrambled Eggs, Indian-Style
Ingredients
- 4 eggs
- 2 Tbsp extra-virgin olive oil
- [q:1/2] yellow onion, chopped (about [q:1/4] c)
- 1 small tomato, chopped
- 1 green chile, seeded and slivered (or substitute 1 tsp chili powder)
- 1 Tbsp chopped fresh cilantro
- [q:1/4] tsp minced garlic
- [q:1/4] tsp minced fresh ginger
- Salt and freshly ground black pepper
- [q:1/4] tsp toasted cumin seed
- Pinch of ground turmeric
Directions
- Beat eggs and set aside.
- Heat oil in a medium skillet over medium heat. Add onion and cook until translucent, 2 or 3 minutes. Add tomato, chile, cilantro, garlic, and ginger and cook until tomato is soft (so you can mash it). Season with salt and pepper, cumin seed, and turmeric.
- Pour in eggs and scramble until they reach desired consistency. Serve immediately.
Mediterranean Breakfast Sandwich
Mediterranean Breakfast Sandwich
Number of Servings
Serves 1
Ingredients
- 1 egg
- 2 slices sprouted bread or gluten free bread, toasted
- 1 Tbsp low fat soft goat cheese
- 1 slice ripe tomato
- 3 or 4 slices cucumber
- Mixed greens or spinach
- Pinch dried basil
- Pinch sea salt & pepper
- Dash balsamic vinegar
Directions
- Heat a medium skillet over low to medium heat.
- Spray with cooking spray or brush with coconut oil.
- Cook egg sunny side up, or over easy until medium soft or as desired.
- Meanwhile, pop toast in toaster. Once toast is done, assemble sandwich.
- Spread goat cheese on one side of the bread, layer on tomato and cucumber and sprinkle with salt and basil.
- Drizzle on about 1 tsp balsamic vinegar. Place lettuce on last.
- On opposite side of bread, place egg.
- Put it all together and voila, a delicious breakfast sandwich!
Nutrition Info
Made with 3 cucumber slices and [q:1/3] cup mixed salad greens: 353 Calories, 20 g Protein, 165 mg Cholesterol, 49 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 13 g Fiber, 9 g Total fat (3 g sat), 370 mg Sodium, [nut:2] Vitamin B2 (riboflavin), Vitamin K, Iron, [nut:1] Vitamin A, Vitamin B6, Vitamin B12, Phosphorus, Potassium
4 Ingredient Gluten-Free Muffins
4 Ingredient Gluten-Free Muffins
Prep Time
20 minutes
Number of Servings
24
Ingredients
- 2 Bananas
- 4 Eggs
- [q:1 1/2] tsp Honey
- Blueberries - Three per mini muffin
Directions
- Mash the bananas in a bowl until smooth.
- Add in eggs and honey. Mix well.
- Add blueberries to mini muffin pan; 3 per muffin spot.
- Spoon mixture into pan until full.
- Bake at 375° for 12 minutes, or until golden.
Pineapple Ginger Muffins
Pineapple Ginger Muffins
Prep Time
10 minutes, plus 20 minutes cook time
Number of Servings
12
Ingredients
- 1 cup EDENSOY Vanilla
- 2 Tbsp EDEN Brown Rice Vinegar
- 3 Tbsp EDEN Safflower Oil
- [q:1/3] cup organic maple syrup
- [q:2 1/2] cups organic whole wheat pastry flour
- [q:2 1/2] tsp non-aluminum baking powder
- [q:1/2] tsp EDEN Sea Salt
- 2 cups unsweetened crushed pineapple, in its own juice
- 1 tsp ground cinnamon
- 2 tsp fresh ginger root, finely grated
- or [q:1/4] teaspoon ground ginger
Directions
- Preheat oven to 375°.
- Mix all wet ingredients together.
- Mix dry ingredients together.
- Combine wet and dry ingredients.
- Fold in pineapple and grated ginger.
- Oil muffin tins and fill.
- Bake for 18 to 20 minutes.
Nutrition Info
93 calories, 4g fat (35% calories from fat), 1g protein, 15g carbohydrate, 0g fiber, 0mg cholesterol, 142mg sodium
Easily Make a Poached Egg
Easily Make a Poached Egg
Melissa Jellie
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Cinnamon Pear Oatmeal
Cinnamon Pear Oatmeal
Prep Time
25 minutes
Number of Servings
4
Ingredients
- 1 cup quick-cooking oats (not instant)
- 1 cup pear nectar
- 1 Bartlett pear, peeled and grated
- 1 tsp ground cinnamon
- Pinch of salt
- 3 Tbsp golden raisins
- [q:1/2] cup low-fat vanilla yogurt
Directions
- In a dry skillet over medium-high heat, toast the oats, stirring frequently, until fragrant and slightly colored, 2 to 3 minutes. Turn the oats into a bowl.
- In a deep medium saucepan, combine pear nectar with [q:3/4] cup water.
- Over medium heat, cook slowly until bubbles appear around the edges. Do not let liquid boil.
- Immediately stir in oats.
- Add pear, cinnamon, and salt. Cook, stirring occasionally, until the oats are tender, about 15 minutes.
- Mix in the raisins.
- Divide oatmeal among four bowls. Top with a dollop of yogurt. Serve immediately.
Nutrition Info
189 Calories, 5 g Protein, 40 g Carbohydrates, 4 g Fiber, 2 g Total fat (1 g mono, 1 g poly), 24 mg Sodium, Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, Manganese, Phosphorus, Selenium
Gingerbread Pancakes
Gingerbread Pancakes
Prep Time
Prep: 10 minutes, Cook: 10 minutes
Number of Servings
8
Ingredients
- 1 cup organic unbleached white flour
- [q:1/2] cup organic oat bran
- [q:1 1/2] tsp non-aluminum baking powder
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- [q:1/2] tsp ground nutmeg
- [q:1/2] tsp EDEN Sea Salt
- [q:1/4] cup organic seedless raisins, optional
- 1 cup EDENSOY Vanilla
- or EDENSOY Extra Vanilla
- 2 Tbsp EDEN Barley Malt Syrup
- 1 Tbsp EDEN Safflower Oil
- [q:1/2] cup EDEN Apple Sauce
- or EDEN Apple Butter
- EDEN Safflower Oil, for frying pancakes
Directions
- In a large bowl, mix first eight ingredients.
- In a measuring cup or small bowl, combine EDENSOY, barley malt and oil.
- Stir liquid mixture into dry ingredients. Batter will be fairly thick.
- Oil a griddle and heat.
- For each pancake, pour [q:1/4] cup batter onto griddle.
- Cook over medium heat until edges begin to look dry, about 1 to 2 minutes.
- Flip and brown on the other side.
- Serve with warm EDEN Apple Sauce, EDEN Apple Cherry Sauce, EDEN Apple Strawberry Sauce, EDEN Apple Butter , EDEN Apple Cherry Butter, or pure maple syrup.
Nutrition Info
135 calories, 3g fat (17% calories from fat), 4g protein, 28g carbohydrate, 4g fiber, 0mg cholesterol, 214mg sodium
Applesauce Multigrain Muffins
Applesauce Multigrain Muffins
Prep Time
25 minutes
Number of Servings
1 dozen
Ingredients
Streusel Topping
- [q:1/3] cup Organic Rolled Oats (uncooked)
- 2 Tbsp organic brown sugar
- [q:1/2] tsp organic ground cinnamon
- 1 Tbsp organic butter, melted
Muffins
- 1 cup Organic Multigrain Hot Cereal (uncooked)
- [q:1 1/2] cup organic all-purpose flour
- 1 tsp baking powder
- 1 tsp baking soda
- [q:1/2] tsp organic ground cinnamon
- 1 cup organic unsweetened applesauce
- [q:1/2] cup organic milk (dairy, almond or soy)
- [q:1/2] cup organic brown sugar
- [q:1/4] cup organic sunflower oil
- 1 organic egg
Directions
- Preheat oven to 400°. Line 12 muffin cups with paper baking cups or lightly oil bottoms only.
- Prepare topping by mixing the cereal, brown sugar, and cinnamon together. Add the melted butter. Mix well.
- Prepare muffins by combining cereal, flour, baking powder, baking soda, and cinnamon in a large bowl. Mix well. In a separate bowl, mix together the applesauce, milk, brown sugar, oil, and egg. Add to the dry ingredients. Stir just until the dry ingredients are moistened.
- Bake for 18 to 20 minutes. Remove from the oven. Serve warm.
Nutrition Info
189 Calories, 4 g Protein, 30 g Carbohydrates, 2 g Fiber, 6 g Total fat (1 g sat, 3 g mono, 2 g poly), 108 mg Sodium, Manganese, Copper, Phosphorus, Selenium
Blueberry Earl Grey Overnight Refrigerator Oats
Blueberry Earl Grey Overnight Refrigerator Oats
Prep Time
10 minutes prep time + overnight sit time
Number of Servings
Serves 1
Ingredients
- [q:2/3] cup vanilla nondairy milk
- 1 tsp Earl Grey tea in a tea ball (or 1 tea bag)
- [q:2/3] cup blueberries
- [q:1/3] cup rolled oats
- 1 Tbsp agave nectar, or sweetener of choice, to taste
Directions
- Heat milk until very hot but not boiling and then steep tea for 4 minutes in it.
- Once you discard the tea leaves or tea bag, you are left with Earl Grey flavored milk!
- Add all remaining ingredients and the steeped tea to a mason jar or a dish with a cover.
- Mix well and let sit in fridge overnight. Stir and eat.
Nutrition Info
Made with almond milk and agave nectar: 239 Calories, 5 g Protein, 0 mg Cholesterol, 50 g Carbohydrates, 25 g Total sugars (15 g Added sugars), 7 g Fiber, 4 g Total fat (1 g sat), 116 mg Sodium, [nut:3] Vitamin E, Calcium, [nut:2] Vitamin B1 (thiamine), Magnesium, Phosphorus, [nut:1] Vitamin B2 (riboflavin), Vitamin C, Vitamin K, Iron, Zinc
Protein Curbs Body Fat
Protein Curbs Body Fat
Melissa Jellie
A high-protein breakfast reduced daily food intake and feelings of hunger in a group of overweight teens. It also helped stabilize their glucose levels.
Prior to the study, participants usually ate breakfast only once or twice a week. For 12 weeks, one group ate a normal-protein breakfast (13 grams of protein), a second group consumed a high-protein breakfast (35 g), and a third group skipped breakfast. The high-protein breakfast included milk, eggs, lean meats, and Greek yogurt.
The high-protein group reduced their daily food intake by 400 calories and lost body fat mass, while the other two groups gained body fat. “These results show that when individuals eat a high-protein breakfast, they voluntarily consume less food the rest of the day,” said lead author Heather Leidy, PhD.
Dr. Leidy added that fluctuations in blood glucose levels are linked to an increased risk of Type 2 diabetes among young people.
Sources
“Protein-Packed Breakfast Prevents Body Fat Gain in Overweight Teens,” University of Missouri-Columbia, 8/12/15
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Alan Siddal
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