A Healthy You: Healthy Recipes
Since I am filling in on the Phillips & Company morning show this morning, I thought the best recipes to post would be breakfast recipes. Check out a couple of the healthy breakfast recipes I found.
Strawberry Banana Coconut Smoothie
- 1 banana
- 10 strawberries, green parts cut off
- 1/2 cup Redwood Honey Goat Milk Yogurt
- 1/2 cup low fat coconut milk
- handful of ice
- Add all the ingredients into a high powdered blender.
- Blend on high until the ice is fully incorporated and the mixture is smooth.
- Serve immediately
Avocado and Egg Breakfast Pita
- 1 piece whole wheat pita bread
- 1 Hass avocado
- 1 tsp fresh lemon juice
- 1 tbsp butter
- 1 organic egg
- kosher salt and freshly cracked black pepper to taste
- Toast the pita bread in a toasted over for 3-4 minutes until just crisp. Remove from the toasted over and set aside.
- Cut the avocados in half lengthwise. Remove the pit from the avocado and discard. Remove the avocado from the skin, and transfer the avocado flesh to medium bowl. Using a fork, mash the avocado until it’s half chunky and half smooth. Add the lemon juice and mix to combine and set aside.
- Place the butter in a cast iron skillet over medium high heat and cook until the butter is melted.
- Crack the egg into a small bowl, making sure to be gentle and leave the yolk in one piece.
- Slide the cracked egg into the hot skillet and reduce the heat to low. Cook the egg until the egg whites are fully cooked and the yolk is slightly cooked, but still running. You just want the yolk to thicken a touch. Turn the heat off and sprinkle the egg with salt and pepper.
- Place the pita onto a plate. Slather the avocado mixture on top of the pita and then carefully transfer the egg on top of the avocado.
- Serve immediately
Mini Egg Frittatas
1 red bell pepper, diced
1 yellow bell pepper, diced
1 zucchini, diced
1 small onion, diced
1 cup Parmesan cheese
8-10 eggs, beaten together
2 tbsp chives
salt and pepper to taste
olive oil for drizzling
Preheat oven to 350 degrees. In a large 10 inch skillet heat the olive oil over medium high heat. Saute the diced zucchini, onion and red and yellow bell peppers for about 5 minutes until they are slightly soft. Season with salt and pepper. Add the sauteed vegetables to individual muffin molds.
In another bowl, whisk together 8 eggs and season with salt and pepper and add the chopped chives. Fill the remaining area in the muffin tin with the egg and stir the ingredients together. Sprinkle the top with the Parmesan cheese. Bake in the oven for 10-12 minutes until the eggs are completely set. Serve warm or cold.
*Disclaimer – I am not a dietician! I cannot recommend what diet is best for you. That is something that you need to work on with your doctor and/or personal trainer. I’m giving you ideas based on what has worked for me. You may notice that I may or may not put the calorie count on the recipe. I don’t count calories, so that is not a factor for me. When eating healthy foods, the calorie count is higher than what you may think. So, some people choose a meal that is lower in calories, but it’s actually less healthy than a meal with all natural ingredients with higher calories. Again, I am posting all recipes that have worked for me and have been approved by my trainer.
Also, don’t automatically turn your nose to a recipe that doesn’t sound good. You may actually enjoy it. AND be open to trying new foods. I have been really good about that. For example, I have never liked sweet potatoes, but I am trying them in new recipes and I am really starting to like them. I’m glad I am introducing them into my diet because there are so many health benefits to eating sweet potatoes. Some include (courtesy of care2.com):
- They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
- They contain Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
- Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the population in North America may be deficient in this important mineral.
Your daily diet should have healthy foods like fruits, vegetables, and whole grains. They’re loaded with fiber, vitamins, and minerals. You can incorporate those foods into your main meals or as snacks.
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