Breakfast (part 1)

I have been compiling some healthy and delicious breakfast recipes that also pass the kids' taste test (and most also made it to the "yummy" list). I usually don't plan out breakfasts in advance but I thought some exciting new recipes could help us all out a bit. I don't know about in your house but for some reason meal times (especially breakfast) can be a battle. Here are some ideas for ya.

orange bran flax muffins
adapted from Barlean's  flax oil recipes

makes 18 muffins
Ingredients:
1 1/2 cups oat bran
1 cup whole wheat flour
1 cup ground flax seeds (in blender or coffee grinder)
1 cup wheat bran (or more oat bran)
1 Tbsp baking powder
1/2 tsp salt
3/4 cup brown sugar
1 cup buttermilk
1/2 cup oil (I used coconut)
2 eggs
1 tsp baking soda
1 1/2 cup raisins (a mixture of golden and red looks pretty)
2 small oranges, washed, quartered, and seeded (with peels)

1. In large bowl, combine the oat bran, wheat bran, flax, baking powder, and salt. Set aside.
2. In a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs, and baking soda. Blend well. Pour into dry ingredients. Mix until well blended. Stir in raisins. Fill paper lined muffin cups almost to top.
3. Bake at 375 for 18-20 minutes or until tooth pick comes out clean. Cool in tins for 5 minutes before removing to a cooling rack.

best oatmeal
adapted from Barlean's flax oil recipes

servers 4

Ingredients:

1 cup oat groats (whole oat grain)

4 cups milk (I used part whole milk and part almond milk)

1/2 cup rasins (if you aren't a fan, substitute dried apricots or apples)

1/2 tsp vanilla

dash of cinnamon

raw honey, agave, or maple syrup to taste

4 Tsp flax oil (optional)

2 Tbsp ground flax seeds (optional)

plain yogurt to top

1. Grind the oats in a blender or coffee grinder to desired consistency (depending on your preference for coarse or fine cereal.

2. Bring milk to a rolling boil. Whisk in ground oats. Add raisins. Reduce heat and summer for 20 minutes. Remove from heat. Add vanilla, cinnamon, a sweatener. Stir in flax oil. Serve topped with yogurt and flax.

orange peach smoothie

serves 1
blend together:
1 cup vanilla or plain yogurt
1 cup frozen peaches (or nectarines)
1/2 cup orange juice
1/2 banana
1 Tbsp ground flaxseed
pinch nutmeg

vanilla raisin cream of rice
adapted from Barlean's flax oil recipes

serves 3-4
Ingredients:
1 cup brown rice
2 tsp. vanilla extract
3 1/2 cups milk (rice, almond, regular or a combination)
4 Tbsp flax oil
1/2 cup raisins
maple syrup or other sweetener to taste (if desired)
plain yogurt for top (if desired)
ground flax (if desired)

1. Finely grind the rice to a powdery consistency in a blender or coffee grinder.
2. Bring milk to a boil in a large pot. Whisk in the rice powder. Add the raisins. Cover and summer gently over low heat for about 15 minutes. Remove from heat. Stir in vanilla and flax oil and sweetener if using and top with a drizzle of yogurt if desired.

The picture isn't the best but this is so good. It reminds me of rice pudding.

whole grain waffles
adapted from allrecipes

makes about 6 waffles
Ingredients
2 eggs, beaten
1 3/4 cup milk
1/4 cup oil
1/4 cup unsweetened applesauce
1 tsp vanilla extract
1 1/4 cup whole wheat flour
1/2 cup ground flax seeds
1/4 cut wheat germ
4 tsp. baking powder
1 Tbsp sugar
1/4 tsp salt
dash cinnamon (optional)

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1. In a large bowl, whisk together the eggs, milk, oil, applesauce, and vanilla. Beat in flour, flax seed meal, wheat germ, baking powder, sugar, salt, and cinnamon until batter is smooth.

2. Preheat a waffle iron, and coat with cooking spray. Pour batter into waffle iron in batches, and cook until crisp and golden brown. 

You can double the recipe and save extra waffles in the freezer. Just toast in the oven or toaster for a quick breakfast.

date and almond energy bites
adapted from ecosalason.com

makes approx. 15 bites
Ingredients
1 cup oats
1/2 cup unsweetened shredded coconut
3/4 cup dried dates (can substitute other dried fruit such as figs or apricots), cut into small pieces
1/2 cup chocolate chips
1/2 cup ground flaxseed
1/2 cup almond butter
1/4 cup honey
1 tsp almond extract
1 tsp cinnamon
1 tsp ground ginger
1/2 tsp salt

1. Mix dry ingredients in a bowl, then add almond butter and honey. Mix together and let sit in the refrigerator for about 30 minutes.
2. Roll into balls.
store in refrigerator (they last at least 1 week)

stuffed peppers with Thai curry rice

adapted from Food & Wine
I generally avoid cooking with white rice, but it lends itself very well to this dish.  The combination of flavors is excellent. Even our 4 year old loved the rice stuffing and asked for more (and that doesn't happen very often)!

4 servings

Ingredients:

4 large bell peppers

2 Tbsp butter or oil

2 medium shallots, minced

4 garlic cloves, minced

salt

3/4 cup Jasmine rice

1/2 cup unsweetened coconut milk (plus 1/4 or so reserved coconut cream for serving)

1 Tbsp minced fresh ginger

1 Tbsp Thai red curry paste

1 jalapeno, finely chopped (for extra spice include seeds)

1/2-3/4 lb mushrooms, cut into 1/4-inch pieces

4 cups chopped spinach

1/4 cup chopped basil (Thai basil if available), plus more for garnish

1 Tbsp fresh lemon juice

1. Bring a pot of water to a boil. Slice the tops off the peppers and cut the tops into 1/4-inch dice; discard cores and stems. Boil the hollowed out peppers until just tender, 4 minutes. Using tongs, carefully transfer peppers to paper towels and drain, cut side down. Reserve 1 1/2 cups of the cooking water.

2. In a saucepan, melt 1 Tbsp of the butter or oil. Add shallots and garlic, season with salt and cook over moderate heat until softened, about 3 minutes. Add the rice and cook, stirring, until toasted, 3-4 minutes. Stir in the coconut milk, ginger, curry paste, and the reserved 1 1/2 cups of water. Bring to a simmer. Cover and cook over low heat until the liquid is absorbed, about 20 minutes.

3. Meanwhile, preheat the oven to 350. In a large skillet, heat the remaining 1 Tbsp butter or oil. Add diced pepper tops and jalapeno and cook over medium heat, stirring, until tender, 3 minutes. Add the mushrooms, cover and cook, stirring a few times, until tender, 2-3 minutes. Uncover and cook, stirring, until mushrooms are browned, 2 minutes longer. Add the spinach and cook, stirring, until wilted, 1 minute. 

4. Add the vegetable mixture to the rice and stir in the basil and lemon juice. Season with salt. Fill the peppers with the rice mixture and set them in a shallow glass or ceramic baking dish. Cover with foil and bake for about 15 minutes, until the rice filling is heated through. Garnish with basil leaves and dollops of coconut cream.

I took this picture before baking to avoid making a mess. Baking softens the pepper and allows all the flavors to combine more.

gingered stir-fry with shrimp and snow peas

pretty yummy meal made from pretty basic ingredients

serves 4

Ingredients:

1/2 cup chicken stock or low sodium broth

2 Tbsp low-sodium soy sauce

1 tsp Chinese chile-garlic sauce

1 tsp cornstarch

2 Tbsp oil (I used coconut. Sesame would be good too or whatever you have on hand)

1/4 cup fresh ginger, cut into fine matchsticks

1/2 pound snow peas

1 lb medium shrimp, shelled and deveined

2 small scallions, thinly sliced on the diagonal

steamed rice or quinoa, for serving

1. In a small bowl, whisk the chicken stock with the soy sauce, chile-garlic sauce and cornstarch.

2. In a nonstick skillet, heat the oil until shimmering. Add the ginger matchsticks and stir-fry over med-high heat until they are softened, about 1 minute. Add the snow peas and stir-fry until crisp-tender and the ginger is beginning to brown, about 2 minutes. Add the shrimp and stir-fry 1 minute. Add the scallions and stir-fry for 30 seconds. Whisk the chile sauce, add it to the skillet and stir-fry until the shrimp are opaque and sauce is thickened, about 1 minute longer. Serve with rice or quinoa.

beet, blue cheese, and almond salad

Feeling a little adventurous? Try this beet salad. It adds gorgeous color to your menu.

serves 6

Ingredients

7 medium beets (21/2 lbs)

1 clove garlic

salt

3 Tbsp. extra-virgin olive oil

2 Tbsp. lemon juice

3/4 tsp. ground black pepper

8 oz. blue cheese

1/4 cup sliced or chopped almonds

1 Tbsp. chopped fresh flat leaf parsley

1. Trim and peel the beets. Cut 6 in bite-size pieces. Place in a steamer basket over a pot of boiling water. Cover and steam 20-25 minutes until tender.

2. Coarsely grate the remaining beet; place in a large bowl. For a dressing mash garlic with a pinch of salt to a paste (it helps to mince then scrape the flat side of a knife over it in both directions); add to grated beet along with the oil, lemon juice, 1 tsp. salt, and the pepper. 

3. When the beets are cooked, toss them with the dressing. Cool to room temperature or chill in refrigerator.

4. Crumble blue cheese over the salad and sprinkle with almonds and parsley.

lemony chicken pan roast with zucchini and feta

This was delicious (and I am not just saying that). I found this recipe while paging through my Food and Wine magazine and it looked good so onto the meal plan it went. It tasted even better than I thought it would. All the flavors worked so well together. What could be better than a simple recipe and only handful of fresh ingredients?

And, if you don't care for olives don't pass up this recipe, just omit the olives (although I really think you should rethink your distaste :)

makes 4-6 servings
Ingredients:
1/4 cup extra-virgin olive oil
8 chicken thighs or 4 large chicken breasts (can be bone in or boneless)
salt and freshly ground pepper
1 1/2-2 lbs small zucchini, halved lengthwise and cut into 1/2-inch pieces.
1 large lemon, cut into eights (or a couple small, quartered)
1/2 cup pitted kalamata olives
2 garlic cloves, thinly sliced
1 Tbsp chopped oregano
1/4 lb feta cheese, cut into 3/4-inch cubes (I used half plain and half greek herb)

1. Preheat the oven to 450. In a large nonstick skillet, heat the oil. Season the chicken with salt and pepper, add it to the skillet, and cook over high heat, turning once, until golden and crisp, about 5-6 minutes.
2. Transfer the chicken to a large roasting pan. Add the zucchini, lemon and olives to the skillet and cook over high heat until zucchini and lemon are lightly browned, about 3 minutes. Stir in the garlic and oregano and season with salt and pepper.
3. Transfer the contents of the skillet to the roasting pan and arrange around the chicken. Roast for 20-25 minutes, or until the juices run clear when the chicken is pierced with a knife.
4. Preheat the broiler. Scatter the feta on top of the chicken and zucchini and broil for 1-2 minutes, until lightly browned and beginning to melt. Serve with crusty bread. Yum!

grilled zucchini and peaches with macadamia cream

This dish is equally good served warm or cold. A perfect summer side dish or light dinner on its own

makes 4-6 servings
Ingredients:
3 zucchini (1 1/2 pounds total. I used green and gray), sliced lengthwise 1/4 inch thick
3 peaches or nectarines, halved
1/4 cup olive oil
salt and freshly ground pepper
2 Tbsp chopped parsley
2 Tbsp finely chopped mint
2 Tbsp macadamia nuts toasted (I did them in a 300°F oven for about 7 minutes) and coarsely chopped
*macadamia cream (recipe follows, start this the night before.)

1. Light a grill. Brush zucchini and peaches with half the oil and season with salt and pepper. Grill over moderate heat until slightly softened, about 4 minutes. Cut the peaches in wedges. Stack zucchini and slice lengthwise into thin ribbons.
2. In a bowl, toss the zucchini with the parsley, mint, and remaining 1/8 cup oil. Transfer to a platter and top with peaches and chopped nuts. Add drizzle (or dollops) of macadamia cream and serve.

*macadamia cream
1/2 cup macadamia nuts
1 cup water
1 Tbsp fresh lime juice
1 Tbsp agave nectar
1/2 tsp xanthan gum (if you don't have any like me, substitute 1 Tbsp corn starch and see alternate instructions, step 3b)

1. In a bowl, cover the nuts with water. Cover with plastic wrap and let stand at room temperature overnight.
2. Pour the nuts and water into a blender and puree. Strain the nut milk through a fine sieve into a bowl, pressing on the solids to extract as much milk as possible.
3. Rinse out blender and return strained milk to it. Add the lime juice and agave nectar.
a. With the machine still on, add the xanthan gum and blend until the cream is light and airy, about 1 minute.
b.  If you are using cornstarch, mix 1 Tbsp cornstarch with 1 Tbsp of the milk. Heat remaining milk in pan and whisk in the cornstarch mix. simmer until thickened. Cool in refrigerator. This makes the cream into more of a pudding consistency, but is still tastes great.

strawberry-blueberry coconut popsicles

this tasty popsicle recipe is super easy and very healthy too!

Ingredients:
makes about 12 popsicles


1 cup fresh strawberries, washed and hulled
1 cup fresh blueberries
1 can coconut milk
1 cup apple juice
1/2 cup honey

5 oz Dixie cups
wooden popsicle sticks

1. Add strawberries, blueberries, coconut milk, apple juice and honey to a blender and puree until smooth. Pour mixture into cups, filling 2/3 of the way. Place in the freezer for 30 minutes.
2. Insert sticks and continue to freeze until the popsicles are completely frozen, about 6 hours.

when you are ready to enjoy, cut or tear the Dixie cups off the popsicles.

I am pretty sure that this recipe would be equally good substituting raspberries or blackberries for either of the other fruits.

strawberry shortcake popsicles

these yummy layered treats are fun to make and eat with the kids (or by yourself)

Ingredients:

makes 12 popsicles

2 cups fresh strawberries, washed and hulled

1/2 cup crushed Nilla wafers

2 cups plain whole milk yogurt

1/3 cup honey (more if desired)

12 5 oz Dixie cups

12 wooden popsicle sticks

1. In a medium bowl, combine the crushed Nilla wafers, yogurt, and honey. Fill each Dixie cup with 2 Tbsp of the yogurt mixture. Set in the freezer to chill for 30 minutes.

2. In a blender or food processor, puree the berries. Add a little honey if the berries are not sweet enough. Divide among the 12 cups and freeze for another 30 minutes.

3. Divide the remaining yogurt mixture among the cups, add a popsicle stick to each one, and chill completely (several hours).

To serve, just cut or tear the cup off.

Strawberry salad with candied almonds and strawberry balsamic vinaigrette

As you can tell from the title, this salad is mouthwatering.  Local strawberries really make this combination so perfect! The recipe calls for goat cheese. I really really want to be a fan of the stuff because there are so many delicious recipes that use it. I am still working on it. If you are in the same boat just substitute goat cheese for another kind.

 Ingredients:
(amounts aren't exact, just use what you think is right for how many servings you need)
mixed greens
chevre (goat cheese)
strawberries, sliced
strawberry balsamic vinaigrette (recipe follows)
candied almonds (recipe follows)

arrange desired amounts of each ingredient on separate plates or toss in a large bowl.

Strawberry Balsamic Vinaigrette (makes about 1/2 cup)
5 large strawberries
2 Tbsp balsamic vinegar
2 Tbsp olive oil
2 Tbsp maple syrup or honey
1/4 tsp salt
1 Tbsp freshly squeezed lemon juice
-combine all ingredients in a blender or food processor

Candied Almonds
3 Tbsp brown sugar
1 Tbsp water
1/4 cup sliced almonds
-sprinkle brown sugar in a skillet set over medium heat. As it heats up add the water to help in dissolve. When the water boils off you will notice that the bubbles will start to thicken and turn darker. When the mixture turns thick add in the almonds. Toss to coat and allow to cool.

mint and melon salad

This may be the easiest recipe you will ever make.
It requires only a few ingredients and is delicious and refreshing; a perfect summer salad

serves 6-8

Ingredients:
1 small cantaloupe
1 small honeydew
juice of 1 lime
handful of mint leaves, cut into slivers

1. Cut the melons in half, remove seeds and make melon balls with a melon baller (or you can cut into bite sized chunks if you don't have one). Place melon in bowl and refrigerate until cold and ready to serve.
2. Drizzle with the lime juice and toss to evenly coat. Sprinkle with mint and toss lightly.