breakfast

Savory Balsamic Fig & Heirloom Tomato Tart with Prosciutto

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Having company over and need a crowd pleasing recipe?

Want a creative recipe that showcases the beautiful heirloom tomatoes you found at the farmer's market?

Looking for a quick weeknight dinner option that provides flavor and nutrition for your family?

This recipe will be your new best friend!! This recipe is full of flavor, loaded with healthy vitamins and minerals, and is ready with minimal effort in the kitchen!!!

tart 3
tart 3

Savory Balsamic Fig & Heirloom Tomato Tart with Prosciutto

Ingredients

  • Prepared Puff Pastry Sheet, thawed (I recommend Dufour’s Puff Pastry)
  • 1/3 cup Fig Preserves
  • 2 Tablespoons Balsamic Vinegar
  • 1 Tablespoon Olive Oil
  • 2 cloves Garlic, Minced
  • 1-2 Tablespoons Dried Oregano
  • Pinch of Salt + Pepper
  • 2 Heirloom Tomatoes, sliced
  • 2 cups Cherry Tomatoes
  • 4 ounces Blue Cheese, crumbled
  • 8 ounces Fresh Mozzarella Cheese or Burrata Cheese
  • 8 slices Thinly Sliced Prosciutto
  • 2 -3 Tablespoons Fresh Basil

Instructions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Stack two pieces of puff pastry one on top of the other and press gently to adhere. Repeat with the other two sheets. Cut each pastry into a large circle or leave as a square. You may also make mini tarts by cutting the pastry into smaller circles or squares. Whatever shape you prefer works fine.

Place the puffed pastry sheet on the prepared baking sheet and spread about 1/3 cup of fig preserves over the puff pastry.

In a bowl, whisk together the balsamic vinegar, olive oil, garlic and oregano. Add the cherry tomatoes to the balsamic mix and toss well. Arrange the sliced heirloom tomatoes over the puff pastry sheet evenly. Add the cherry tomatoes along with any remaining balsamic mixture left in the bowl. Sprinkle the tart with crumbled blue cheese.

tart 1
tart 1

Bake the tart for 20-25 minutes or until the crust if puffed and golden and the cherry tomatoes lightly burst. Remove from oven and top with torn mozzarella or burrata cheese and prosciutto. Let tart stand for 5-6 minutes to set. Garnish with basil. This tart makes 6 servings.

This tart is great to serve alongside a simple arugula salad tossed in a lemon vinaigrette for lunch and/or dinner. This tart reheats very well! If you have leftovers, consider topping with a fried egg and serving for breakfast!

tart 2
tart 2

Recipe Inspired by Half Baked Harvest

5 Ways to Re-Invent a Homemade Waffle

For Christmas my husband received a waffle maker from my parents. He LOVES waffles and has been eating frozen waffles for the past several months. I'm okay with frozen waffles, but as a dietitian, my hope is that my husband, as well as our family, can enjoy quality "whole foods" with minimal preservatives and without unnecessary additives.  When my husband received a waffle maker for Christmas, so began my search for a waffle batter recipe that would be a perfect for us!

Ree Drummond (better known as The Pioneer Woman) provided a recipe that inspired me to warm up our waffle iron!

Need ideas to warm up your waffle iron?

Below are 5 foodie fun reasons to begin incorporating waffles back into your diet:

  1. Chicken and Smoked Cheddar Waffles (Recipe: MyRecipes)
  2. BLT on Cheddar Rosemary Waffle Bread (Recipe: Baker Bettie)
  3. Strawberry Shortcake Napoleons (Recipe: Feels Like Home)
  4. Waffle Ice Cream Sandwiches (Recipe: Martha Stewart)
  5. Breakfast Quesadilla with Waffle Tortilla (Recipe: Waffle Batter Below - Fill with Favorite Breakfast Ingredients and Cook Like Quesadilla on Stovetop! Garnish with Sliced Avocado, Sour Cream, and/or Sriracha!)

Waffle Batter Recipe (Recipe Inspired by Pioneer Woman)

Ingredients: 347

  • 2 cups All-Purpose Flour
  • 3 teaspons Baking Powder
  • ½ teaspoon of Sea Salt
  • ¼ cup Sugar
  • 1 ½ cups Organic Fat-Free Milk
  • 2 Organic Whole Egg Yolks
  • 1 ½ Tbsp Vanilla Extract
  • 1 stick Unsalted Butter, Melted
  • 4 Whole Organic Egg Whites

Directions:

  • Pre-heat your waffle iron.
  • Mix together all-purpose flour, baking powder, sea salt, and sugar in a medium mixing bowl.
  • In a separate bowl, blend milk, 2 egg yolks, and vanilla together. Pour wet ingredients over dry ingredients and gently mix until halfway combined. Pour in melted butter and gently continue mixing ingredients until combined.
  • In a separate bowl, use a mixer to beat the egg whites until stiff. Slowly fold them into the batter until slightly combined.
  • Scoop the waffle batter into the waffle iron in batches and cook according to its directions. Serve immediately with butter, warm maple syrup, and mixed berries.

Breakfast Bruschetta

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I LOVE BREAKFAST!! The old saying goes that breakfast is the most important meal of the day... And if that's the case, I want to capitalize!!!

Instead of reaching for coffee to wake up my body, I reach for nutrients!!! The more living foods, live enzymes and antioxidants I can squeeze in my meal, the more ALIVE and ENERGIZED my body will be!!!

The most common excuse for avoiding breakfast is a LACK OF TIME! Well I'm here to help....

BREAKFAST BRUSCHETTA takes normal Superfood Staples and teams up for a quick, protein packed, antioxidant rich breakfast!!!

BREAKFAST BRUSCHETTA: 2 slices Sprouted Grains Bread, Toasted in Toaster 1 slice Cheddar Cheese, Cut into Triangles 2 Turkey Sausage Links, Cut into Small Pieces Organic Salsa 1 Whole Egg + 1 Egg White Organic Spinach

While bread is toasting and turkey sausage is in microwave for 30-seconds.... Cook eggs with spinach on stovetop. Eggs will take approximately 2-4 minutes. Assemble bruschetta by cutting toast in triangles, layer cheese, eggs, sausage and garnish with salsa!!! Estimated time from start to finish: 7 minutes!!!

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Be ready ... With this high quality breakfast who knows what you will be fueled to accomplish today!!!!

8 Nutrients to Lift Your Spirits

Are you battling with the winter blues?! According to the Centers for Disease Control (CDC), about 9% of adult Americans have feelings of depression or hopelessness. In fact, major depression is the leading cause of disability for Americans between the ages of 15-44 years old.

What if I told you that you could help fight feelings of depression at your dinner table?!

What if your mood could be lifted simply by what you choose to pack for lunch?!

A healthy cognitive system is essential in regulating mood and maintaining normal brain function and this starts with NUTRITION!

Over the next several days, I'm going to share with you 8 Nutrients that can help Lift Your Spirits!!!

TODAY'S SPIRIT BOOSTING NUTRIENT

CALCIUM

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  • The most abundant mineral in the body and helps maintain strong bones
  • Calcium is a critical chemical involved in the release of neurotransmitters, which acts as messengers between cells.  Deficient amounts of calcium can be linked to various problems, including depression
  • Calcium deficiency affect women more than men
  • Since estrogen plays a large role in calcium production, calcium consumption may improve PMS related depression
  • The Recommended Daily Allowance (RDA) is 1,000mg per day for adults

Shopper

ACTIONS TO TAKE

  • Don't Skip Breakfast!  Enjoy low-fat milk or yogurt as part of a morning meal.  1 cup of milk has 305mg of calcium and 6oz low-fat yogurt has 310mg per serving
  • Pack Greens for Lunch!  Kale has 179mg per 1 cup serving or serve a warm brussels sprouts salad for dinner! 
  • Add beans to soups, chili, and pasta dishes. 1/2 cup beans has up to 30mg of calcium per serving
  • Snack on Hummus with baby carrots, raw broccoli florets, or whole wheat pita crackers.  Add hummus to sandwiches for a healthy fat source!  Hummus has approximately 60mg of calcium per serving.
  • Drink fortified Orange juice or Soymilk which can provide about 300mg of calcium per 1 cup serving. 
  • Don't Skip on Sardines!  4 sardines can provide almost 250mg of calcium!! 
  • Get familiar with Ricotta!!! Ricotta cheese provides almost 350mg per 1/2 cup serving!!! Ricotta is great in lasagna, a perfect addition to an omelet, or use as a healthy spread to replace cream cheese. 

REMEMBER FOOD IS PREVENTATIVE MEDICINE!  WHAT YOU EAT TODAY IMPACTS HOW YOU FEEL! TAKE CARE OF YOUR BODY WITH EACH MEAL YOU EAT! 

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TIP #5 - FOR EATING WELL

TIP #5 - Don’t Skip Breakfast

Breakfast really is the most important meal of the day!  Your breakfast meal sets the tone for the type of day you will have when it comes to your energy levels and metabolism!  Many individuals will skip breakfast as a tool to help management their weight.  Research shows that eating breakfast will actually help people control their weight. According to WebMD, studies show that eating breakfast can help give you:

        • A more nutritionally complete diet, higher in nutrients, vitamins and minerals
        • Improved concentration and performance in the classroom or the boardroom
        • More strength and endurance to engage in physical activity
        • Lower cholesterol levels

If you are looking for a way to increase your metabolism, improve your focus at work or school, manage your weight more effectively, and start your day off on the right foot, then set your alarm 15 minutes earlier and enjoy a balanced breakfast!

FOOD IS TO BE CELEBRATED!

Happy National Blueberry Month!!! Ways To Celebrate:

1. Add Fresh Blueberries to Your Morning Yogurt and Granola Parfait or Top Your Morning Waffle with Blueberry Compote

2. Freeze Blueberries and Add To Your Water for Fresh Fruit Flavor

3. Add Blueberries to Your Lunch By Tossing in Your Salad

4. Snack on Blueberries by Adding to Fresh Yogurt or Cottage Cheese

5. Don't forget Dessert!!! Make a Fresh Blueberry Cobbler and Don't Forget the Ice Cream!

How will you celebrate?

Blueberry Compote 2006, Ellie Krieger, All Rights Reserved Prep Time: 5 min Serves: 1/2 cup, 8 servings Ingredients •    2 cups frozen blueberries •    3 tablespoons water •    1/4 cup sugar •    2 teaspoons lemon juice Directions Combine 1 cup of the blueberries, water, sugar and lemon juice in a small saucepan. Cook over a medium heat for about 10 minutes. Add the rest of the blueberries and cook for 8 minutes more, stirring frequently. Serve warm.

Meet The Newest Kashi Family Member!

Have you met the newest member of the Kashi brand Cereals? As I’m walking through Publix on Saturday, I was introduced to their newest product called Golden Delicious!

Nutrition Summary:

Once I returned home, I looked over the ingredient list to see what this product had to offer.  The first ingredient was “Seven Grain Blend” which is made up of whole: oats, brown rice, red wheat, rye, triticale, barley, and buckwheat!  Evaporated cane juice was within the top 5 ingredients which makes this the main sweetening agent.  Although there are better substitutes, evaporated cane juice is a healthy alternative to refined sugar. Both sugar and evaporated cane juice are made from sugar cane, but evaporated cane juice does not undergo the same degree of processing that refined sugar does.  Since the product has 5g of fiber per serving, it is considered a high fiber food.  Per 1 ¼ cup servings, this cereal offers 48 grams of total whole grains.  Once the fiber is subtracted the cereal offers 43 grams of net carbohydrates which would bring this cereal to a total exchange count of 3 carbohydrates!  Since breakfast is where you need the most energy to kick start your morning, the amount is acceptable!  This product has no artificial sweeteners, flavors, colors, or preservatives.

Taste Summary:

I have to give this cereal an A for taste and texture. The tiny flakes have the ability to really soak up the milk but still keep a nice crunch.  The flake and cluster combo provide a whole grain taste with a touch of honey and molasses.  I believe this would be a great cereal for a family because the kids would love the sweetness!  Let me know your thoughts when you try this cereal!!!

Product Review: Cinnamon Burst Cheerios!

I love Cheerios, and I’m not talking about the cheerleading squad on the prime time TV show Glee!  Cheerios are a childhood classic and a staple in most American homes.  You can imagine my surprise when I found cheerios on sale at Publix, BOGO!!  And to add to my surprise I saw a NEW FLAVOR!!!!  CINNAMON BURST!

Cinnamon is the perfect for the winter because of its warm flavor.  Other than the great flavor, cinnamon offers numerous health benefits, including:

  • Can improve LDL levels by adding ½ tsp per day
  • Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with type 2 diabetes.
  • Cinnamon has an anti-clotting effect on the blood.
  • Cinnamon has shown an ability to stop medication-resistant yeast infections in recent studies.
  • Cinnamon can act as a natural food preservative by inhibiting bacterial growth and food spoilage.

As we all know, breakfast is the most important meal of the day.  Cheerios has been known to be a part of a healthy, balanced breakfast due to its ingredients that help promote health.  Do you know what Cheerios can do for you?

Cheerios are made of oats which contain soluble fiber that can help lower cholesterol.  Oats act as tiny sponges that can help soak up some cholesterol and naturally remove it from your body.  The soluble fiber forms a gel in your digestive system, which binds to the cholesterol in your so it is “trapped” and removed from your body.  Oats have more soluble fiber than whole wheat, rice, or corn.  Oats also contain vitamins, minerals and unique antioxidants, which help add to their nutritional scoreboard!

What else can you find in Cheerios:

  • 110 Calories per ¾ Cup Serving
  • 20% of Daily Value of Fiber
  • It is Considered a Low-Fat Food Because the Fat Content is Below 3 grams or less of Fat Per Serving
  • Each Serving is Saturated Fat FREE!!!
  • Naturally Cholesterol Free
  • Contains at Least 10% of the Daily Value of Calcium per Serving.
  • Contains at Least 10% of the Daily Value of Vitamin D per Serving.
  • Contains at Least 8 grams of Whole Grain per Serving Which Puts You on Your Way To Meeting The Recommended Amount of 48 Grams per Day.

This product gets an A+ for adding great flavor and TONS of nutritional benefits to my breakfast table!

Fighting Fatigue w/ Food - Miniseries Part 4

Water

Dehydration and fatigue go hand in hand.  Studies suggest that mild dehydration slows the metabolism and reduces your energy.  Water makes it possible to digest, absorb, and transport nutrients.  Water also helps regulate body temperature by allowing your cells to receive nutrients for energy efficiently so your body can properly expend heat through sweating. The solution to dehydration is simple – drink plenty of water at regular intervals!  Aim to drink 8-10 eight-ounce glasses of water a day. Other sources of fluid include flavored water, sports drinks, and herbal teas.

Begin with Breakfast

Skipping breakfast should no longer be an option.  Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day.  The ideal breakfast will deliver a mixture of fiber through whole grain carbs, healthy fats, and lean protein.

Fighting Fatigue with Food - Miniseries Part 2

Be Complex

Foods high in simple sugars, like soda or candy, lack substance to sustain blood sugar which may result in an energy crash.  Simple sugars tend to give a short-lived energy spike that may not last as long as you need it.  Choosing complex carbohydrates prevents blood-sugar crashes due to the amount of fiber. Fiber is considered an energy stabilizer because it allows the body to receive a steady stream, rather than a tide, of energy into your bloodstream.  You can become "more complex" by adding in foods such as whole wheat bread, brown rice, couscous, bulgur wheat, high fiber breakfast cereals, beans, whole fruits, and vegetables.  A major superstar food for energy is oatmeal because it is low on glycemic index, loaded with fiber, and contains stress-lowering B vitamins which help turn carbohydrates into useable energy.

BREAKFAST IDEAS!

There is no more excuses for missing breakfast, including time! "Women's Health" shared a list of healthy, delicious breakfast ideas which I'm now passing along to you! Let me know if you try any of the ideas or if you have any quick breakfast ideas of your own!! Quick, Healthy Breakfast Ideas