Tag: breakfast

  • Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo-milk cheese (mozzarella or feta), roasted cherry tomatoes, and fruit top sourdough toasts for a breakfast, snack, or BBQ side that’s both savoury and sweet.
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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 4 – 6 thick slices rustic sourdough or gluten-free bread
    • 3 tablespoons extra-virgin olive oil divided
    • 3 cups cherry tomatoes
    • 1 clove garlic peeled and crushed
    • 4 fresh apricots or 2 peaches pitted and diced
    • ¼ cup sliced fresh basil more to serve
    • ½ teaspoon red wine vinegar
    • ¼ teaspoon sea salt
    • 8 ounces buffalo mozzarella torn
    • ¼ teaspoon coarsely ground black pepper

    Method
     

    1. Preheat oven to 375°F.
    2. On large baking sheet, place bread slices and brush with 1 tablespoon olive oil on both sides, and then set aside.
    3. In large cast iron skillet or glass baking dish, combine tomatoes, olive oil, and garlic. Roast in preheated oven for 15 to 20 minutes, until tomatoes are burst. Transfer to large bowl, discard garlic clove, and cool for 10 minutes.
    4. Meanwhile, toast bread in oven for about 10 minutes, until golden brown, flipping once halfway through. Keep an eye on bread, as ovens can range in how quickly they toast.
    5. To roasted tomatoes, gently stir in remaining ingredients except for cheese. Add toasted bread to serving platter and top with tomato mixture, followed by torn mozzarella, additional basil, and black pepper. Serve immediately.

    By Alison Day

    Recipe Courtesy of Alive Magazine

  • Spicy Tofu Scramble with Spinach and Sweet Potato

    Spicy Tofu Scramble with Spinach and Sweet Potato

    Packed with flavour, spice, and plant-based protein, this satisfying and spicy breakfast dish makes enough for the whole family and is a cinch to make. Mustard powder, turmeric, and tahini lend not only their colour but their flavour to this scrumptious dish while sweet potatoes and spinach make sure that mom gets her veggies.

    Spicy Tofu Scramble with Spinach and Sweet Potato

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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 17 ounces firm tofu
    • 1 ½ teaspoons garlic powder divided
    • ½ teaspoon hot smoked paprika divided
    • ½ teaspoon sweet smoked paprika divided
    • ½ teaspoon salt divided
    • ¼ teaspoon mustard powder
    • ½ teaspoon ground turmeric
    • ¼ teaspoon dried red pepper flakes
    • 2 tablespoons nutritional yeast
    • 1 ½ tablespoons tahini
    • ¾ cup oat milk
    • 1 cup finely diced sweet potato
    • 2 tablespoons extra-virgin olive oil divided
    • ¼ cup sliced green onions
    • 2 cups baby spinach leaves

    Method
     

    1. Lay folded kitchen towel on cutting board, place tofu on top, and drape end of kitchen towel over top of tofu. Press tofu, to remove excess water, by placing cast iron pan or other heavy object on top. After 15 minutes, pat tofu dry and, using clean hands, break into crumbles the size of large breadcrumbs. Set aside.
    2. Set out a small- and a medium-sized bowl and add 3/4 teaspoon garlic powder, 1/4 teaspoon hot paprika, 1/4 teaspoon sweet paprika, and 1/4 teaspoon salt to each one. Stir well to combine.
    3. To small bowl containing garlic-paprika mixture, add mustard powder, ground turmeric, red pepper flakes, nutritional yeast, tahini, and oat milk. Whisk together to make a creamy sauce. Set aside.
    4. To medium bowl containing garlic-paprika mixture, add sweet potatoes and 1 tablespoon olive oil, stirring well to coat with spice mixture.
    5. Heat large nonstick pan on medium-high heat and add sweet potatoes. Cook for 5 to 7 minutes until soft and beginning to brown. Remove to plate and set aside.
    6. Add remaining 1 tablespoon olive oil to pan and heat on medium-high. Add tofu and cook until light golden brown on both sides, stirring gently, being careful not to break up tofu too much. Once tofu is light golden brown, add sauce, and stir gently to coat. Add green onion and spinach, then re-introduce sweet potatoes, stirring to combine for a few minutes, until spinach begins to wilt. Serve immediately with whole grain toast or flour tortillas.

    By Helena McMurdo

    RECIPE Courtesy of Alive Magazine
  • Frangipane Toast

    Frangipane Toast

    Frangipane Toast

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    Total Time 40 minutes
    Servings: 10 slices
    Ingredients Method

    Ingredients
      

    • 10 slices brioche bread
    • ½ cup unsalted butter melted
    • 6 tablespoons unsalted butter softened
    • ½ cup cane sugar
    • 1 large egg
    • 1 tablespoon almond extract
    • Pinch of salt
    • ½ cup almond flour
    • 2 tablespoons all-purpose flour
    • ⅔ cup sliced almonds
    • 2 tablespoons powdered sugar for dusting

    Method
     

    1. Brush brioche slices with melted butter on both sides and place on two parchment lined baking sheets. Preheat oven to 350°F.
    2. Cream softened butter and cane sugar together until pale. Stir in egg, almond extract, and salt. Stir until combined.
    3. Add almond flour and all-purpose flour and fold in just until combined.
    4. Spread 2 tablespoons of almond mixture on each brioche slice and sprinkle on sliced almonds.
    5. Bake for 20-24 minutes or until the edges are golden in color. Remove from oven and dust with powdered sugar.

    Recipe Provided by INFRA

  • Egg Bites

    Egg Bites

    Egg Bites

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    Total Time 45 minutes
    Ingredients Method Notes

    Ingredients
      

    • 8 large eggs
    • 1 ½ cup shredded cheese such as cheddar or pepper jack
    • 2 cups cottage cheese
    • ½ teaspoon sea salt
    • ¼ teaspoon ground black pepper
    • 2 cups ready to eat ingredients such as cooked proteins, vegetables, and herbs

    Method
     

    1. Preheat oven to 350°F. In a mixing bowl, combine eggs, shredded cheese, cottage cheese, salt and pepper.
    2. Customize egg bites by stirring in approximately 2 cups of pre-cooked and cooled add-ins to the egg mixture.
    3. Grease 12 cupcake wells with nonstick cooking spray or softened butter or use cupcake liners.
    4. Divide egg mixture evenly into 12 pan wells and place in oven.
    5. Bake for 35 minutes or until centers are set. Cool for a few minutes then carefully turn them out onto a cooling rack. Enjoy!

    Notes

    Makes 12 bites
  • A day of nourishment

    A day of nourishment

    A day of nourishment

    Your breakfast, lunch, and dinner, solved

    Medical advice around the topic of detox suggests we avoid diets or restrictive time-limited measures in favor of drinking plenty of water, avoiding overconsumption of sugary foods, and choosing foods every day that are high in fiber and full of vitamins, minerals, and antioxidants.

    These are the same nutritious, whole foods we should enjoy all the time. And there’s no reason why those foods can’t also be delicious! Here are a few ideas for incorporating nourishing foods that your body needs to function at its best, which we hope will inspire you.

    Breakfast: Sweet Potato and Spinach Egg Bites

    Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach.
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    Servings: 3
    Ingredients Method Notes

    Ingredients
      

    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • ½ teaspoon hot smoked paprika
    • Scant olive oil for greasing muffin tin
    • 4 eggs
    • ¼ cup Greek yogurt
    • ¼ cup grated sweet potato
    • ¼ cup baby spinach finely chopped
    • 1 spring onion sliced

    Method
     

    1. Preheat oven to 350°F.
    2. In small bowl, combine salt, pepper, and paprika and set aside.
    3. Grease 6 cups of muffin tin.
    4. In large bowl, beat eggs and yogurt together with half of spice mixture. The yogurt will be a bit lumpy at first; using a balloon whisk will help smooth it out.
    5. Combine remaining spice mixture with grated sweet potato and divide among 6 greased muffin cups. Top grated sweet potato with small amount of chopped spinach and spring onion. Pour egg mixture into muffin cups overtop these ingredients.
    6. Bake for 18 to 20 minutes.

    Notes

    Each serving contains: 130 calories; 10 g protein; 8 g total fat (2 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 291 mg sodium

    Lunch: Kale, Spelt, Apple, and Beet Salad

    Whole grains such as spelt and other high-fiber foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This salad has a bright, slightly sweet flavor with a hint of apple and a tangy lemon juice dressing.
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    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 3 cups washed and finely sliced kale
    • Pinch of salt
    • 1 tablespoon olive oil
    • 1 cup cooked spelt
    • 1 teaspoon lemon zest
    • ¼ teaspoon dry mustard powder
    • ½ teaspoon honey
    • 1 tablespoon lemon juice
    • 1 Pink Lady apple
    • 3 medium-sized beets trimmed, roasted, and cooled
    • ¼ cup sliced almonds

    Method
     

    1. In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
    2. In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all of the lemon juice.
    3. Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.
    4. Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.

    Notes

    Each serving contains: 412 calories; 14 g protein; 14 g total fat (2 g sat. fat); 63 g total carbohydrates (22 g sugars, 11 g fiber); 243 mg sodium

    Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme

    This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fiber from antioxidant-rich artichokes.
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    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 1 tablespoon olive oil
    • 2 chicken breasts skinless, boneless, about 13 oz in total
    • Pinch of salt
    • ¼ teaspoon pepper
    • 3 fresh thyme sprigs
    • ½ cup finely diced onion
    • 2 tablespoons lemon juice
    • ½ cup low-sodium chicken broth
    • 1 14-oz can artichoke hearts rinsed, drained, and sliced in half
    • 4 cups fresh baby spinach
    • 1 tablespoon plain Greek yogurt
    • 2 teaspoons lemon zest
    • 2 tablespoons fresh thyme leaves removed from stem

    Method
     

    1. In large skillet on medium, heat olive oil to medium high. Pat chicken breasts dry and season with salt and pepper. Place in skillet and cook for 4 to 5 minutes on each side, or until outside is nicely browned and lifts easily from pan. Remove chicken from pan, reduce heat to low, and add thyme sprigs and onion. Stir frequently and cook for 3 to 5 minutes, until onions are soft and translucent. Increase heat to medium and deglaze pan by adding lemon juice and scraping up brown bits from pan surface with wooden spoon. Add chicken broth and continue until bottom of pan is “clean.”
    2. Add chicken back into skillet. Add artichoke heart pieces evenly in pan, and top chicken with spinach. Cover and let stand 2 minutes, or until spinach has wilted. Remove lid and stir spinach to incorporate evenly through the mixture. Cook, uncovered, for about 2 to 3 minutes, until sauce is reduced slightly. Add yogurt and whisk it into sauce until smooth. Using tongs, lift chicken breasts and place them on top of the spinach and other ingredients. Remove from heat and garnish with lemon zest and fresh thyme leaves.
    3. To serve, place a chicken breast on each of 2 plates and top with spinach, artichokes, and sauce.

    Notes

    Each serving contains: 280 calories; 33 g protein; 11 g total fat (2 g sat. fat); 15 g total carbohydrates (3 g sugars, 8 g fiber); 245 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Budget-friendly and high-protein

    Budget-friendly and high-protein

    Budget-friendly and high-protein

    Recipes for rising food costs

    “Ouch” is a common word now heard at the checkout counter. Food costs are soaring, and it hurts. That’s why you’ll want an assist from these recipes that showcase budget-friendly protein foods that can help you get a meal on the table for less.

    Anytime Egg and Bean Casserole

    For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table.
    Protein power: Yes, food inflation has also hit the egg carton, but eggs are still good-value protein. Beans are an ultra-nutritious plant-based protein that fits into all budgets.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 4 cups 1 inch cubes of crusty bread
    • 2 teaspoons grapeseed oil or avocado oil
    • 1 small yellow onion diced
    • 2 cups chopped cremini or button mushrooms
    • 1 large red, orange, or yellow bell pepper seeded and diced
    • 3 plum (Roma) tomatoes seeded and diced
    • 1 teaspoon dried oregano
    • ½ teaspoon salt divided
    • 4 cups baby spinach
    • 2 cups canned or cooked black beans
    • 10 large eggs
    • ⅔ cup half-and-half cream, or milk
    • 1 cup shredded cheddar cheese plus more for topping
    • ¼ teaspoon black pepper

    Method
     

    1. Grease 9 x 13 inch baking dish or line with parchment paper. Place bread cubes in bottom of dish.
    2. In large skillet over medium, heat oil. Add onion and heat for 3 minutes. Add mushrooms and heat for another 3 minutes. Stir in bell pepper, tomato, oregano, and 1/4 tsp salt; heat for 3 minutes. Stir in spinach and heat until wilted. Stir in black beans.
    3. In large bowl, whisk together eggs, half-and-half or milk, cheese, black pepper, and 1/4 tsp salt. Add vegetable mixture to egg mixture and stir to combine. Pour over bread cubes in baking dish. Refrigerate for at least 30 minutes and up to 24 hours.
    4. Preheat oven to 375°F.
    5. Bake casserole for 40 minutes, until edges are crisp and center of casserole is set.

    Notes

    Each serving contains: 391 calories; 25 g protein; 20 g total fat (9 g sat. fat); 29 g total carbohydrates (5 g sugars, 8 g fiber); 547 mg sodium
     

    Whipped Cottage Cheese Breakfast Bowls with Peanut Granola

    Whipped cottage cheese is a light, fluffy, smooth version of the curd-studded dairy and a delicious base for crunchy granola.
    Protein power: Cottage cheese has protein numbers on par with Greek yogurt but at a lower price point. Since peanuts are technically a legume, they supply higher amounts of protein than tree nuts such as almonds and are significantly less expensive.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 ½ cups rolled oats
    • ¾ cup unsalted shelled and crushed peanuts
    • ¼ cup dried coconut flakes
    • 2 tablespoons brown sugar or coconut sugar
    • 1 teaspoon cinnamon divided
    • ½ teaspoon ginger powder
    • ¼ teaspoon salt
    • 3 tablespoons melted coconut oil or mild-flavored oil such as grapeseed
    • 2 tablespoons maple syrup, date syrup, or brown rice syrup
    • 3 teaspoons vanilla divided
    • ½ cup raisins
    • 2 cups cottage cheese
    • 1 teaspoon orange zest

    Method
     

    1. Preheat oven to 250°F.
    2. In large bowl, toss together oats, peanuts, coconut, sugar, 1/2 tsp cinnamon, ginger, and salt.
    3. In small bowl, whisk together oil, syrup, and 1 tsp vanilla. Pour over oat mixture and mix well until everything is moist. Spread granola on rimmed baking sheet in an even layer. In preheated oven, bake for 40 minutes, stirring granola every 10 minutes. Stir in raisins and let cool to room temperature.
    4. To food processor, add cottage cheese, orange zest, 2 tsp vanilla and 1/2 tsp cinnamon; pulse a few times, then process until smooth.
    5. Divide cottage cheese mixture among serving bowls and top with granola. If you’re looking for a little sweetening, you can also top with a drizzle of local honey or pure maple syrup.

    Notes

    Each serving contains: 531 calories; 24 g protein; 31 g total fat (17 g sat. fat); 44 g total carbohydrates (26 g sugars, 5 g fiber); 615 mg sodium

    Lemony Fishcakes with Red Sauce

    If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fishcakes are sure to satisfy. And for the timid, the strong “fishy” taste of canned sardines is subdued, especially when the patties are adorned with a vibrant tomato-red pepper sauce.
    Protein power: With up to 24 g of protein in a can, inexpensive sardines are a great way to get enough of this macronutrient for less cost.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    Fishcakes
    • 2 cups peeled, cooked, and cubed sweet potato
    • 3 3.75 oz cans sardines drained
    • 1 egg lightly beaten
    • ½ cup breadcrumbs
    • ½ cup finely diced red onion
    • 1 lemon zested and juiced
    • 1 tablespoon fresh thyme
    • ¼ teaspoon salt
    • 1 tablespoon grapeseed oil or avocado oil
    Sauce
    • ⅓ cup dry-packed sun-dried tomatoes
    • ½ cup roasted red pepper
    • 1 garlic clove peeled and chopped
    • ¼ teaspoon dried red pepper flakes

    Method
     

    1. In large bowl, mash together sweet potato and sardines. Stir in egg, bread crumbs, red onion, lemon zest, lemon juice, thyme, and salt. Shape mixture into 4 patties.
    2. In frying pan over medium-high, heat oil. Add fishcakes and cook for 4 to 5 minutes on each side, until golden brown crust forms.
    3. To make sauce, in blender container, place sun-dried tomatoes and 1/2 cup boiled water and let tomatoes soak for at least 15 minutes. Add roasted red pepper, garlic, and red pepper flakes to blender container and blend until smooth.
    4. Serve fishcakes topped with red pepper sauce.

    Notes

    Each serving contains: 339 calories; 22 g protein; 14 g total fat (2 g sat. fat); 31 g total carbohydrates (2 g sugars, 4 g fiber); 664 mg sodium

    By Matthew Kadey, MSc, RD

    Article Courtesy of Alive Magazine

  • Cook with mint

    Cook with mint

    Cook with mint

    Fast and fresh summertime recipes

    Let’s bring the refreshing flavor of mint into the kitchen this summer. With its distinctive flavor profile and heady aroma, mint is the perfect herb to incorporate into a variety of fresh, summery dishes. Read on for inspiration and then run, don’t walk, to grab your nearest bunch of mint and whip up some delicious fresh mint dishes today.

    Mint Chip Smoothie Breakfast Bowl

    Who wouldn’t want to eat ice cream for breakfast? This cool and creamy concoction only feels like an indulgence. Packed with fiber from bananas, spinach, mint, and oats, this breakfast is sure to keep you feeling full and satisfied until lunchtime.
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    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • ½ cup plain yogurt
    • ¼ cup rolled oats
    • ⅔ cup packed fresh spinach leaves
    • ⅔ cup packed fresh mint leaves plus extra for garnish
    • ½ teaspoon vanilla extract
    • 3 medium frozen bananas chopped into 1 inch pieces
    • 1 ½ tablespoons raw cacao nibs plus extra for garnish
    • ½ cup fresh raspberries for garnish

    Method
     

    1. In blender, combine yogurt, oats, spinach, mint, and vanilla until smooth. Add frozen bananas and blend, scraping down sides of blender as needed, until thick and creamy. With blender turned off, fold cacao nibs into smoothie mixture.
    2. Divide smoothie into 2 serving bowls. Garnish each bowl with some extra cacao nibs, fresh raspberries, and a few mint leaves. Serve immediately.

    Notes

    Each serving contains: 307 calories; 8 g protein; 6 g total fat (3 g sat. fat); 58 g total carbohydrates (28 g sugars, 10 g fiber); 55 mg sodium

    Minted Watermelon and Rice Noodle Salad

    This vibrant summer salad works equally great as a side dish or light lunch. It also travels well. Leftovers keep well refrigerated for a few days.
    Print Recipe Pin Recipe
    Servings: 5
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons unseasoned rice vinegar
    • 2 tablespoons fish sauce
    • 1 tablespoon liquid honey
    • 1 tablespoon water
    • 1 teaspoon sambal oelek or 1 finely chopped bird's eye chili
    • 1 tablespoon + ⅓ cup loosely packed mint leaves divided
    • 1 cup snow peas ends trimmed
    • 1 cup bean sprouts
    • 5 ½ oz rice vermicelli noodles
    • 1 cup halved cherry tomatoes
    • 14 oz watermelon cut into bite-sized pieces
    • ¼ cup loosely packed Thai basil leaves or regular basil leaves
    • 2 green onions thinly sliced
    • 2 tablespoons roughly chopped toasted peanuts (optional)
    • 1 lime cut into wedges for serving

    Method
     

    1. In small bowl, whisk together rice vinegar, fish sauce, honey, water, and sambal oelek or chopped chili until well combined. Finely chop 1 Tbsp mint leaves and stir into dressing. Set aside while preparing salad, or transfer to airtight container and refrigerate for up to 1 week.
    2. Bring large saucepan of water to boil over high heat. While water is coming to a boil, prepare ice bath by placing a couple of handfuls of ice into large bowl and covering with cold water. Set aside.
    3. Blanch snow peas in boiling water for 10 seconds. Using slotted spoon, transfer to ice bath for 1 minute before placing on clean kitchen towel to drain. Repeat blanching and ice water bath treatment with bean sprouts, taking care to blanch bean sprouts in boiling water for only 5 seconds. Place bean sprouts to drain on clean kitchen towel alongside snow peas.
    4. Cook rice noodles according to package instructions and place in large bowl. Add about half the reserved dressing and toss to combine.
    5. Cut snow peas into bite-sized pieces and add to bowl with noodles along with bean sprouts, cherry tomato halves, watermelon pieces, torn basil leaves, green onion, and remaining 1/3 cup torn mint leaves. Drizzle with remaining dressing before gently tossing all together. Pile onto serving plates and garnish with a sprinkling of chopped peanuts, if using, and lime wedges.

    Notes

    Each serving contains: 215 calories; 6 g protein; 2 g total fat (0 g sat. fat); 45 g total carbohydrates (11 g sugars, 4 g fiber); 590 mg sodium

    Sweet Mint Pesto with Grilled Peaches

    For this recipe, sun-kissed peaches are used; however, other fruits such as pineapple, mango, nectarine, or plums would work equally well. Paired with a refreshing minty pesto sauce, this speedy dessert is sure to be a hit at your next BBQ.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 cups packed fresh mint leaves
    • 4 tablespoons grapeseed oil divided
    • 2 tablespoons olive oil
    • ¼ cup raw pine nuts, raw cashews, or raw sunflower seeds
    • 2 tablespoons honey
    • 1 teaspoon vanilla extract
    • Pinch of salt
    • 4 ripe peaches
    • Your favorite vanilla ice cream to serve, if desired

    Method
     

    1. Preheat barbecue grill to medium-high.
    2. While barbecue preheats, make mint pesto sauce. In blender, place mint, 3 Tbsp grapeseed oil, olive oil, pine nuts, honey, vanilla, and salt. Blend, scraping down sides of blender jug as needed with rubber spatula, until pesto is mostly smooth, about 30 seconds. If pesto is too thick, thin with water, adding 1 Tbsp at a time until desired consistency is achieved.
    3. Cut peaches or your chosen fruit in half and discard pits. Rub cut side of fruit with some of the remaining 1 Tbsp grapeseed oil. Place fruit cut-side down on preheated grill and cook, moving as needed so fruit does not burn, until warm and grill marked, about 2 minutes.
    4. To serve, divide grilled fruit among serving bowls and top with some mint pesto. While delicious just as is, topping with a scoop of ice cream is highly recommended, as it gives the final dish more depth and richness.

    Notes

    Each serving contains: 271 calories; 4 g protein; 19 g total fat (2 g sat. fat); 26 g total carbohydrates (21 g sugars, 5 g fiber); 70 mg sodium

    By Lawren Moneta

    Article Courtesy of Alive Magazine

  • Road Trip Cooking

    Road Trip Cooking

    Road Trip Cooking

    Go exploring with these make-ahead recipes.

    Piling into the car and hitting the open road presents both challenges and delights. When planning your on-the-road menu, choose dishes that pack well or that get better as leftovers. Dig out your cooler and read on—it’s time to hit the road!

    Kale and Napa Cabbage Salad with Sumac Pickled Onions

    Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road.
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 1 Cup red onion finely sliced
    • 3 Tablespoons apple cider vinegar
    • 1/4 Teaspoon crushed red pepper flakes
    • 1 Teaspoon maple syrup
    • 1 Teaspoon sumac
    • 1/4 Teaspoon salt
    • 1/4 Teaspoon black pepper
    • 2 Tablespoons olive oil divided
    • 5 Cups kale finely sliced
    • 1 Cup Napa cabbage finely sliced
    • 2/3 Cup fresh mint finely sliced
    • 3 Medjool dates pits removed, finely chopped
    • 2 Cups cooked farro drained and cooled

    Method
     

    1. In small bowl, combine onion, vinegar, red pepper flakes, maple syrup, sumac, salt, and pepper, and set aside.
    2. In large bowl, add 1 Tbsp olive oil and kale, and massage kale for a few minutes with your hands. Let stand for 20 minutes.
    3. To assemble salad, toss kale, pickled onion dressing, and remaining olive oil with cabbage, mint, dates, and farro. Keep cool or refrigerate for up to 4 hours before enjoying.

    Freeze-Ahead Breakfast Wraps

    Make these wraps anytime and stick them in the freezer for your next excursion.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method

    Ingredients
      

    Wraps
    • 2 Tablespoons olive oil
    • 2 Cups sweet potato peeled, diced
    • 2 Teaspoons sweet smoked paprika
    • 1 Cup shallot finely diced
    • 1 Cup red bell pepper diced
    • 2 Oz goat cheese
    • 1 Cup baby spinach leaves chopped
    • 8 eggs beaten
    • 6 10 inch tortillas
    Smoky red pepper “ketchup”
    • 1 Teaspoon olive oil
    • 1 red bell pepper
    • 6 baby plum tomatoes
    • 2 Medjool dates pitted
    • 1/4 Teaspoon salt
    • 1/2 Teaspoon sweet smoked Spanish paprika
    • 1/8 Teaspoon hot Spanish paprika

    Method
     

    1. For wraps, in large skillet on medium-high, heat 1 Tbsp olive oil, add sweet potatoes, and cook for about 5 to 7 minutes, stirring occasionally. Once sweet potatoes are tender, pour into bowl and add sweet smoked paprika; stir through.
    2. In the same skillet, add 1 Tbsp olive oil, shallots, and red bell pepper and cook on medium-low heat for 2 to 3 minutes, until soft and shallots are translucent. Scrape into bowl with sweet potatoes and add goat cheese and spinach leaves; stir to combine.
    3. Wipe out skillet, add remaining 1 tsp olive oil, and heat on medium. Pour in beaten eggs and stir while cooking until you have a loose custard, approximately 3 minutes. Add vegetables from bowl into skillet and stir through to combine, being careful not to overcook eggs. Remove from heat.
    4. Lay out tortillas, divide egg-vegetable mixture evenly among them, and wrap or roll. Allow to cool completely and pack for freezing.
    5. To make ketchup, rub red bell pepper and tomatoes with olive oil, add to baking dish, then place under oven broiler. Turn pepper, broiling for 5 minutes on each side, until the whole pepper is blackened. Toss tomatoes occasionally and remove them in advance of the pepper if they’re getting too dark. They should be slightly charred. When pepper is black on all sides, remove from oven and place in paper bag to cool. Tomatoes can cool in baking dish.
    6. Meanwhile, in food processor, pulse dates to chop. Once bell pepper is cool, remove and discard skin. In bowl of food processor, place pepper, tomatoes, and remaining ingredients and pulse until you have a sauce with a loose texture. Seal in container and refrigerate or freeze.
    7. When it’s time to cook, thaw wraps and sauce in fridge or cooler for 8 hours or overnight. To cook wraps, warm on medium-hot grill for 5 to 7 minutes each side, until center of wrap is warm.

    Vegetable and Cashew Salad Rolls with Peanut Sauce

    Veggies and dip are a healthy road trip staple. Take them a step further in this recipe, inspired by Vietnamese-style salad rolls.
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    Servings: 4
    Ingredients Method

    Ingredients
      

    Peanut sauce
    • 3 Tablespoons peanut butter
    • 1.5 Tablespoons rice wine vinegar
    • 1 Teaspoon sesame oil
    • 1/2 Teaspoon tamari
    • 4 Tablespoons water or more as required
    • 1/2 Teaspoon ginger grated
    • 2 garlic cloves peeled and crushed
    • 1/4 Teaspoon crushed red pepper flakes
    Salad rolls
    • 8 rice paper wrappers
    • 1 Bunch fresh mint leaves
    • 4 radishes thinly sliced
    • 8 butter lettuce leaves
    • 5 broccoli florets thinly sliced
    • 24 cashews pulsed in food processor to pea-sized pieces
    • 2 medium carrots cut into matchsticks
    • 1 Cup baby spinach leaves stems removed

    Method
     

    1. In small bowl, combine peanut butter, rice wine vinegar, sesame oil, and tamari. Add water, a little at a time, and mix slowly with a fork or spoon to gradually loosen the stiff peanut butter mixture. Once sauce is smooth, if you want a looser consistency, add more water, a teaspoon at a time. Once you’re happy with the consistency, add gingerroot, garlic, and red pepper flakes; mix through, and then pack into a sealable container.
    2. To assemble rolls, first set out a clean cutting board for your workspace. Fill a wide, shallow bowl with hot (not boiling) water and, working quickly, soften one wrapper in water and lay it on your cutting board. Place 3 mint leaves and 3 radish slices on wrapper. Add lettuce, fill with cashews, a few slices of broccoli, and a few carrot matchsticks, and finally spinach. Roll tightly and repeat with remaining wrappers until you have 8 rolls.
    3. Pack in a sealable container, keep cold, and eat within 24 hours with spicy peanut sauce.

    Article courtesy of Alive Magazine

  • Beauty fruits

    Beauty fruits

    Beauty fruits

    Fruit recipes to get the glow

    Bountiful, beautiful, and bursting with flavor, these fruit-filled recipes deliver your body what it wants without sacrificing great taste. Incorporating fruit into meals with a variety of colors, textures, and flavors keeps you feeling satisfied so you can focus on enjoying every bite. How sweet is that?

    Berry and Rhubarb Granola Crisp

    A one-dish solution to busy mornings, it’s fruit and granola in a single delicious bake.
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method

    Ingredients
      

    Topping
    • 1½ cups quick-cooking rolled oats
    • 1 cup blanched whole almonds
    • ⅓ cup lightly packed brown sugar or coconut sugar
    • ½ teaspoon ground cinnamon
    • ¼ teaspoon salt
    • 7 tablespoons coconut oil or unsalted butter, melted
    Fruit filling
    • 3 cups fresh or frozen sliced strawberries
    • 2 cups fresh rhubarb, sliced into 1/2 in pieces
    • ⅓ cup maple syrup
    • 3 tablespoons orange juice
    • 3 tablespoons arrowroot starch

    Method
     

    1. Preheat oven to 350°F.
    2. For Topping: To blender or food processor, add all topping ingredients except coconut oil and pulse until the mixture resembles coarse sand. Pulse in coconut oil until combined; the mixture will stick together when pressed between two fingers.
    3. For Filling: In large bowl, mix to fully combine all filling ingredients. Tip into 8 x 8 in baking dish or 9 to 10 in round baking dish, spreading fruit evenly. Distribute topping loosely over fruit.
    4. Bake for 40 to 50 minutes, until rhubarb is tender when pierced with knife, and filling is bubbling around edges. Cool for at least 15 minutes before serving.
    5. Enjoy!

    Grapefruit and Fennel Salad with Chicken and Avocado

    A riot of textures and flavors, this salad offers something new in every bite.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    Dressing
    • ⅓ cup olive oil
    • 1 tablespoon apple cider vinegar
    • 1 tablespoon maple syrup
    • 2 teaspoons Dijon mustard
    • ¼ teaspoon salt
    • ⅛ teaspoon black pepper
    Salad
    • 4 cups baby arugula
    • 1 Small bulb fennel, cored and shaved or thinly sliced
    • ½ Head radicchio, cored and torn into medium pieces
    • 2 cups cooked chicken breasts or thighs, shredded
    • 1 Ripe avocado, flesh cut into cubes and scooped out
    • 1 Large grapefruit or navel orange, peeled and segmented or sliced
    • ¼ Red onion, thinly sliced
    • 2 tablespoons toasted sunflower seeds
    • 2 tablespoons chopped fresh dill

    Method
     

    1. In medium glass jar, shake to emulsify all dressing ingredients.
    2. In large bowl, toss together arugula, fennel, and radicchio with two-thirds of dressing. Transfer to platter or divide among 4 shallow bowls. Top arugula mixture evenly with chicken, avocado, grapefruit, and red onion, and then drizzle over remaining dressing. Sprinkle each serving with sunflower seeds and dill, and serve immediately.
    3. Enjoy!

    Whipped Yogurt with Lime and Fruit

    Lime, vanilla, and soothing honey turn Greek yogurt into a special occasion-worthy dessert.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup plain Greek yogurt (at least 2% milk fat, without thickeners or gums), cold
    • ¾ cup heavy whipping cream (at last 35% milk fat) or chilled coconut cream, cold
    • 3 tablespoons honey or maple syrup, plus more for serving
    • ½ teaspoon lime zest, plus more for serving
    • 2 teaspoons lime juice
    • ½ teaspoon vanilla bean paste or vanilla extract
    • Pinch of salt
    • 2 cups fresh fruit such as diced kiwi and mango, blueberries, and cherries, cold

    Method
     

    1. To stand mixer fitted with whisk attachment, add yogurt, cream, honey or syrup, lime zest, lime juice, vanilla, and salt. Begin whisking on low to incorporate ingredients, then slowly turn the speed up to high and whip until thickened, 4 to 5 minutes. Cover and chill completely for 2 hours or up to 1 day, or serve right away (it will not be as thick if you skip the chilling).
    2. To serve, spoon and swoop whipped yogurt into small bowls and top with fruit. Drizzle with additional honey and top with an extra sprinkle of lime zest. Serve immediately.
    3. Enjoy!

    Article Provided by Alive Magazine

  • Celebrate National Oatmeal Month with MUSH Overnight Oats!

    Celebrate National Oatmeal Month with MUSH Overnight Oats!

    Celebrate National Oatmeal Month

    with MUSH Overnight Oats!

    Celebrate National Oatmeal Month with MUSH Overnight Oats! Did you know Americans buy more oats in January than any other month in the year? Thankfully with MUSH, you can take your energizing morning breakfast on-the-go, or add them with your favorite fruits and yogurt for a superfood yogurt bowl!

    So why should you eat their cold-soaked oats?

    Great question! Regular oats are coated by something called phytic acid – which acts as a nutrient block, preventing your body from absorbing all of the amazing nutrients found in oats (magnesium, zinc, iron, calcium, etc.). Soaking oats helps remove the phytic acid and allows for better digestion and nutrient absorption – and added bonus, they’re soaked in dairy-free milk so everyone can enjoy them!

    Looking for inspiration? Check out their Instagram account by clicking on the video below!

    Stock up on select flavors of their overnight oats before their sale ends January 31st, 2023!

    References:

    https://aultman.org/blog/healthy-living/national-oatmeal-month-health-gains-with-grains/#/

    https://www.instagram.com/reel/Cj8MpfpP478/