Applesauce Blueberry Mini Muffins

Applesauce Blueberry Mini Muffins
Prep Time
10 minutes, plus 25 minutes cook time
Number of Servings
24 mini muffins or 12 regular size*
Ingredients
Directions
  1. Preheat oven to 350° F. Oil the muffin tin.
  2. Combine all dry ingredients and blueberries in a medium mixing bowl and mix.
  3. Combine all wet ingredients and mix.
  4. Combine dry and wet ingredients and mix well.
  5. Spoon the batter into the oiled muffin sections, and bake for 25 minutes.
  6. After 20 minutes, test for doneness with a toothpick periodically.
  7. When toothpick comes out clean the muffins are done.
Nutrition Info
81 calories, 1g fat (15% calories from fat), 1g protein, 17g carbohydrate, 2g fiber, 0mg cholesterol, 154mg sodium

Oat & Rye Porridge with Fresh Fruit

Oat & Rye Porridge with Fresh Fruit
Prep Time
Serves 4 | Prep Time 5 minutes | Cook Time 20 minutes
Number of Servings
4
Ingredients
  • 2 cups EDEN Oat Flakes
  • any EDEN Whole Grain Flakes, or organic old-fashion rolled oats
  • 1 cup EDEN Rye Flakes
  • or EDEN Kamut or Spelt Flakes
  • 1 pinch EDEN Sea Salt
  • 2 cups EDENSOY Unsweetened
  • EDENSOY Vanilla, Extra Vanilla, Original, or Extra Original
  • 2 cups cold water
  • 4 tsp any EDEN Gomasio, for accompaniment
  • EDEN Dulse Flakes, or EDEN Shake
  • 1 cup sliced fresh fruit
  • or EDEN Dried Cranberries, Wild Blueberries, or Cherries
Directions
  1. Place the oats, rye, sea salt, EDENSOY and water in a medium saucepan. 
  2. Cover and bring to a boil. Reduce the flame to low and simmer for 10 minutes until creamy. 
  3. Place in serving bowls and garnish with fresh fruit and any EDEN Gomasio, Dulse Flakes or EDENShake.

     
Nutrition Info
Per serving: 306 calories, 6g fat (17% calories from fat), 11g protein, 53g carbohydrate, 7g fiber, 0mg cholesterol, 119mg sodium

Blueberry Breakfast

Blueberry Breakfast
Number of Servings
Serves 1
Ingredients
  • 1 cup fresh blueberries
  • 1 banana, chopped (optional)
  • 2 Tbsp chopped almonds, presoaked (or walnuts)
  • 1 Tbsp dried shredded coconut (if available)
  • 2 Tbsp  hemp seeds
  • 1 Tbsp ground flaxseed
  • 1 Tbsp organic peanut/almond butter (optional)
  • 2 cups of your favorite nut milk
Directions
  1. To prepare, simply mix all ingredients in a bowl, top with nut milk, and enjoy.
Nutrition Info
Made with banana, almonds, coconut, almond butter, and almond milk: 704 Calories, 22 g Protein, 0 mg Cholesterol, 72 g Carbohydrates, 31 g Total sugars (0 g Added sugars), 25 g Fiber, 41 g Total fat (6 g sat), 352 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin D, Vitamin E, Calcium, Magnesium, Phosphorus, [nut:4] Vitamin A, Iron, Zinc, [nut:3] Potassium, [nut:2] Vitamin B3 (niacin), Vitamin C, Vitamin K, Folate

Quinoa Cherry Pudding

Quinoa Cherry Pudding
Prep Time
20 minutes, plus 25 minutes cook time
Number of Servings
4
Ingredients
  • 1 cup Eden Quinoa, washed and drained
  • 2 cups water
  • [q:1/8] tsp Eden Sea Salt
  • [q:1/3] cup Eden Dried Montmorency Cherries, coarsely chopped or Eden Dried Wild Blueberries or Edebn Dried Cranberries, do not chop
  • 1 tsp ground cinnamon
  • [q:1/3] cup organic maple syrup
  • 2 cups EdenSoy Vanilla
  • 1 tsp pure vanilla extract
  • [q:1/3] cup slivered organic almonds, dry pan roasted for garnish or Eden Tamari Roasted Almonds, chopped
Directions
  1. Place the quinoa, water, sea salt, dried cherries and cinnamon in a medium saucepan. Cover and bring to a boil.
  2. Reduce the flame and simmer for 15 minutes.
  3. Add the EdenSoy and syrup. Simmer, uncovered, for another 10 minutes.
  4. Turn off the flame and mix in the vanilla. Cover the pan and let sit for 15 minutes to thicken.
  5. Place in serving bowls and garnish with slivered almonds.
Nutrition Info
420 calories, 10 g fat, 13 g protein, 71 g carbohydrate, 13 g fiber, 0 mg cholesterol, 123 mg sodium

Sweet Potato Scramble

Sweet Potato Scramble
Ingredients
  • 8 large eggs, whisked
  • 1 Tbsp coconut oil
  • 1 sweet potato, peeled and diced
  • [q:1/2] red onion, chopped
  • 2 cloves garlic, pressed
  • Sea salt and freshly ground black pepper to taste
Directions
  1. Heat coconut oil in a large skillet over medium-high heat. 
  2. Once oil is melted, add sweet potato, red onion, and garlic. 
  3. Stir regularly for about 8 minutes (or until sweet potato starts to soften). 
  4. Turn heat down to medium, pour whisked eggs into the pan, and stir until cooked through (about 3-5 minute). 
  5. Season with salt and pepper and serve!
Nutrition Info
380 Calories, 23 g Protein, 640 mg Cholesterol, 18 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (11 g sat), 647 mg Sodium, [nutrition:5] Vitamin A, Vitamin B2 (riboflavin), Vitamin B12, Phosphorus, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin D, Folate, Iron, Zinc, [nutrition:1] Vitamin B1 (thiamine), Vitamin E, Magnesium, Potassium

Scrambled Tofu

Scrambled Tofu
Prep Time
10 minutes + 12 minute cook time
Number of Servings
4
Ingredients

 

Directions
  1. Heat the oil in a large skillet and sauté the onions for 2 to 3 minutes. Add the carrots and sweet corn.
  2. With your hands crumble the tofu on top of the vegetables. Sprinkle the shoyu or ume plum vinegar over the tofu, cover and reduce the flame to medium-low.
  3. Cook for 5 minutes or until the tofu fluffs up like scrambled eggs.
  4. Remove the cover, turn the flame to high, mix in the red pepper, scallions, black pepper and turmeric.
  5. Cook another 2 to 3 minutes, stirring frequently until all liquid from the tofu evaporates.
  6. Serve hot for breakfast, lunch or dinner.
Nutrition Info
169 calories, 10g fat (52% calories from fat), 15g protein, 6g carbohydrate, 1g fiber, 0mg cholesterol, 184mg sodium
 

Egg-straordinary Recipes

Egg-straordinary Recipes
Pam Bump
Holding raw eggs

Have fun with eggs while you cook up these delicious and nutritious recipes.

Did you know?

Egg White Protein may lower blood pressure. Click here to learn more.

For those who prefer baking without eggs, try these substitution tips!

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eggs
breakfast

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Detox Juice

Detox Juice
Number of Servings
3
Ingredients
  • 1 tsp chia seeds (optional)
  • 1 bunch kale
  • 1 large orange, peeled and quartered (use as much pith as possible for maximum nutrients—some people even juice with the peels on!)
  • 2 medium apples, cored and quartered
  • 3 medium beets, quartered
  • [q:1/2] inch knob of ginger—or to taste
  • 3 medium carrots, sliced lengthwise, tops removed
Directions
  1. Measure chia seeds, if using, into the bottom of the juice receptacle.
  2. Juice remaining ingredients. If you don’t like pulp, place a fine-mesh strainer over juice receptacle first.
  3. Whisk juice and chia seeds together. Let sit for five minutes so chia gel can form before enjoying.
Nutrition Info
With chia seeds: 175 Calories, 5 g Protein, 0 mg Cholesterol, 39 g Carbohydrates, 26 g Total sugars (0 g Added sugars), 11 g Fiber, 2 g Total fat (0 g sat), 143 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, [nutrition:4] Folate, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B6, Calcium, Potassium, [nutrition:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Iron, Magnesium, Phosphorus

Hot Brown Rice Cereal with Dried Fruit

Hot Brown Rice Cereal with Dried Fruit
Prep Time
10 minutes, 8 hours slow cooking
Number of Servings
8
Ingredients
  • [q:3 3/4]  cup water
  • 1 cup Japanese medium-grain brown rice
  • [q:1/2] cup natural applesauce
  • [q:1/4] cup dried cranberries
  • [q:1/4] cup chopped dried apricots
  • 2 Tbsp dried currants
  • 2 Tbsp real maple syrup or honey
  • 2 Tbsp butter
  • [q:1/2] tsp ground cinnamon or ground cardamom
  • [q:1/4] tsp kosher salt
  • [q:1/8] teaspoon ground ginger
  • Toasted almonds or walnuts (optional)
  • Light cream (optional)
Directions
  1. Stir together all ingredients except nuts and cream in slow cooker crock. Cover and cook 1 hour on LOW (or 30 minutes on HIGH). Stir and then cover and cook an additional 7 hours on LOW (or 3 to 3 [q:1/2] hours on HIGH).
  2. Stir cereal well before serving. Garnish cereal with nuts and a touch of cream, if desired.

Diet Detective Determines 10 Healthiest Cereals

Diet Detective Determines 10 Healthiest Cereals
Pam Bump
children eating cereal

An investigation by DietDetective.com has ranked 301 cereals by health score from “healthiest” to “unhealthiest.” DietDetective’s survey results also feature lists for the “Most and Least Sugared Cereals,” “Most and Least Sodium Cereals,” and “Most and Least Calorie Cereals.” According to the results, each ranking and cereal health score was determined using 19 health criteria, including calorie count, number of ingredients, vitamin fortification, presence of fiber, and presence of “real food.” DietDetective.com is the official site of Dr. Charles Platkin PhD, JD, MPH, a public health advocate and author of the syndicated column “Diet Detective.” Platkin listed the following as the healthiest cereals.

  1. Nature's Path Organic Millet Puffs   
  2. Barbara's Shredded Wheat
  3. Kashi Whole Wheat Biscuits Autumn Wheat (Tied for 3rd place)
  4. Quaker Oats Old Fashioned (Tied for 3rd place)
  5. Nature's Path Oatmeal Gluten Free Selections Homestyle
  6. Kashi  7 Whole Grain Cereals Puffs 
  7. Post Shredded Wheat Original Spoon Size
  8. Nature's Path Qi'a Superfood Chia, Buckwheat & Hemp Original Flavor 
  9. Post Shredded Wheat Spoon Size Wheat'n Bran 
  10. Nature's Path Original Hot Oatmeal

Out of the 301 cereals, five tied in last place and were labeled as the “unhealthiest” cereals. The five cereals were General Mills Monsters Boo Berry, Kellogg’s Rice Krispies Treats, Post Fruity Pebbles, Post Summer Berry Pebbles, and General Mills Chocolate Lucky Charms.

 

Comment below and let us know your favorite type of cereal!

Sources

“Cereal Investigation 2014-2015” by Charles Platkin, PhD, DietDetective.com, 2014

http://www.dietdetective.com/weekly-column/cereal-investigation

“About Charles Platkin” DietDetective.com, 2014

http://www.dietdetective.com/about-charles-platkin

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Contributor
Pamela Bump
Tags
breakfast
diet / nutrition
eating well
real food

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