Greens N Grains Breakfast Bake

I've been meaning to post this recipe for a while.  I always look forward to making this dish because it provides a nice break from my typical weekday breakfast routine (oatmeal, frittata, protein pancakes, oatmeal, frittata, protein pancakes...).  Y'all know by now that I love my bulk breakfast recipes to prep ahead of time on the weekend... and then I have my easy breakfast ready to heat and eat during the busier work week. 

This recipe can prepared for a beautiful Sunday brunch, and leftovers stay delicious and ready to portion out for your quick weekday breakfast. 

And of course, no meal is complete without beautiful, colorful, nutrient-rich, fiber-rich vegetables!  Seeing a little green on your plate just makes you feel good about yourself ;) 

So, that being said, start by cooking down a batch of greens- I prefer collards for this recipe.  You can cook them any way your prefer, but I like cooking in a pan with about 2Tb water. 

Next, prepare 1 cup whole grains of choice according to package directions.  I am loving Bob's Red Mill "Mighty Tasty Hot Cereal" for this... a blend of whole grain brown rice, corn, sorghum and buckwheat.  But you could use millet, polenta or even stone ground grits.

 

Whisk your milk with salt and pepper, red pepper flakes, and two eggs.  Stir into cooked grains, along with cheese and butter. 

 

 

Fold about 3 cups of the cooked collards into your cheesy grains.

 

 

Lightly coat 13x9 baking dish with non-stick spray.  Spread your mixture in and bake in preheated oven.

 

 

When grains and greens are set, remove from oven and use the back of a spoon to make 8 indentations in your casserole.  Crack eggs 1 at a time into the indents.  Bake another 12 minutes (for soft cooked eggs) or 15 minutes for more firm egg yolks.  Remove from oven, cover loosely with aluminum foil and let stand another 10 minutes before enjoying.  Great with hot sauce!

 

 

 

 

Greens N Grains Breakfast Bake

8 servings











1 bunch collards, washed and leaves torn into bite-sized pieces
1 cup Bob's Red Mill "mighty tasty hot cereal" (or stone ground grits, millet, polenta)
Water
1/2 cup skim milk
1/2tsp ground black pepper
1/2 tsp salt
1/4 tsp red pepper flakes
1 cup shredded low fat cheddar cheese
2Tb butter
10 large eggs

1. Preheat oven to 375 degrees.  Lightly coat 13x9 baking dish with non-stick spray.  Set aside.
2. Cook collards, covered in large pan with 2Tb water until wilted down.  Set 3 cups aside.
3. Cook 1 cup whole grains in water according to package directions.
4. Whisk milk with black pepper, salt, red pepper flakes, and 2 eggs.  Whisk milk mixture into cooked grains along with cheese and butter.
5. Stir cooked greens into grain mixture.  Spread evenly in prepared baking dish and bake 25-30 minutes, or until set.
6. Remove dish from oven and use back of spoon to make 8 indents.  Crack 8 remaining eggs- one into each indent.  Bake another 12 minutes (for soft cooked eggs) or 15 minutes for more firm egg yolks. 
7. Remove from oven, cover loosely with aluminum foil and let stand another 10 minutes before enjoying.

Recipe Facts

Serves: 8.0
Preparation Time: 20 minute(s)
Cooking Time: 40 minute(s)

 

Nutrition Facts 

Calories: 268.8

Fat Calories: 104.3                                                              % Daily Value*

Total Fat 11.9g	18%
Saturated Fat 4.9g	24%
Cholesterol 271.3mg	90%
Sodium 352.3mg	15%
Total Carb 23.3g	8%
Dietary Fiber 4.2g	17%
Sugars 1.4g
Protein 17.1g	34%
Vitamin A 127%	Vitamin C 22%
Calcium 23%	Iron 16%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

 

Southwest Turkey Soup

Here it is, just in time for all the turkey leftovers that will be found tucked in the fridge tomorrow.  If your family is anything like mine, Dad will buy THE biggest turkey he can find... even if it's just to feed a family of four.  And there are always a tremendous amount of leftovers.  As many turkey sandwiches as we can eat, and we still can't get through all the deliciousness.

My  advice... take your leftover turkey, make this soup and freeze at least half.  Then you have a healthy meal ready to go in the next few weeks when you are in the midst of holiday crunch time!  And, it's always nice to add a little variety to your leftovers.

Today, and everyday, I am thankful for all of you reading this!  I hope everyone has a beautiful Thanksgiving Day, and you find the time to truly count your blessings.   Here's to our good health!  This one goes out to all the soup guys out there...

Turkey Tortilla Soup

2 Tb olive oil

2 bell peppers, diced

1 onion, diced

2 celery stalks, diced

3 cloves garlic, minced

1Tb chili powder

1Tb cumin

1Tb fresh oregano (or 1tsp dried)

1tsp ground coriander

¼ tsp salt

½ tsp ground black pepper

4 cups chopped leftover turkey

32 ounces low sodium chicken broth

2 cans diced tomatoes, no salt added

1 can black beans, rinsed and drained

1 cup frozen corn kernels

1. In a large saute pan, heat olive oil over medium heat.  Add the bell peppers, onion, celery and garlic.  Saute over medium, stirring frequently, until veggies are tender, about 10 minutes.  
2. Stir in your spices: chili powder, cumin, oregano, coriander, salt and pepper.  
3. Then add your vegetable mixture to your crock pot, along with your leftover turkey (yay leftovers!), chicken broth, tomatoes, black beans and corn.  Cook on low for at least 4 hours.  
4. Enjoy with a dollop of guacamole, fat free Greek yogurt, and a sprinkle of cilantro.  

Curried Cashews

As you are gearing up for Thanksgiving travel and black Friday shopping, remember to plan ahead to stay on track with your healthy eating plan.  Nuts make a great portable snack- buy individual pre-portioned packs to store in your car, carry on, purse, or pocket. Or, better yet... make your own roasted nuts and portion about 1/4 cup in snack-sized bags. 

Try this yummy, warm and toasty recipe to keep on hand for when you are out and about this week.


Curried Cashews
Makes about 12 servings (1/4 cup each)

3 cups unsalted, raw cashews
3Tb lemon juice
2Tb curry powder
1tsp turmeric
1Tb coconut sugar
1tsp salt
1/4 tsp cayenne

Preheat oven to 300 degrees.  Line baking sheet with aluminum foil. 

Whisk together lemon juice, curry, turmeric, coconut sugar, salt and cayenne.  Pour over cashews and toss until evenly coated.  Spread evenly on baking sheet.  Cook in preheated oven for 20-25 minutes until browned, stirring every 10 minutes. 

Let cool completely.  Stir in airtight container.

Recipe Facts

Serves: 12.0
Portion Description: 1/4 cup
Preparation Time: 5 minute(s)
Cooking Time: 20 minute(s)

Nutrition Facts per serving (40)g

Calories: 203.8
Fat Calories: 141

Total Fat 16g

  Saturated Fat 3.2g

Cholesterol 0mg

Sodium 200.1mg

Total Carb 12.8g

  Dietary Fiber 1.4g

  Sugars 2.6g

Protein 5.4g

   

24% Carb

10% Protein

66% Fat

DIY Honey Mustard Almonds

Just a handful a day!!!

It's no secret that almonds are a healthy snack.  The mono-unsaturated fats help to optimize our serum cholesterol levels, and along with the fabulous fiber, phytochemicals and antioxidants that almonds provide, may help us decrease our risk for cardiovascular diseases. 

Just 1 ounce of almonds (about 24), also provides us with ~7gm of protein, roughly the amount in 1 egg.  This combination of protein, fiber and fats makes for a great satiating snack between meals.  And the best part is that nuts are wonderfully portable- keep a small baggie in your desk, car or purse so that hunger is never an excuse to stop for a less optimal meal.  

And the greatest part about making your own? DIY is much more economical than shelling out anywhere from 3-7 bucks on each small container of nuts in the grocery store!

Start by whisking together your honey mustard mixture... 

Then, toss your almonds in the sauce until well coated.  

Then, you just spread evenly on your prepped backing sheet, and cook at 300 degrees, stirring every 10 minutes until almonds are fragrant and browned, about 30 minutes total.

Soooooo, easy right??!!

Honey Mustard Almonds

3 cups raw almond

1/4 cup honey (preferably local)

1Tb Dry Mustard Powder

1/2 tsp salt

1/2 tsp paprika

1.  Preheat oven to 300 degrees.  Line baking sheet with parchment paper or foil and lightly coat with non-stick spray.

2. Whisk together honey, mustard, salt and paprika.  Pour over almonds and mix well to evenly coat. 

3. Spread almonds on baking sheet and bake for 25-30 minutes until slightly browned, stirring every 10 minutes.

4. Pour almonds into shallow container to cool.  Stir frequently to keep the almonds from sticking together when cooled.  Store in an airtight container for about a week.

Recipe Facts

Serves: 12.0
Portion Description: 1/4 cup
Preparation Time: 10 minute(s)
Cooking Time: 30 minute(s)

Nutrition Facts per serving (38)g

Calories: 191.7
Fat Calories: 132

Total Fat 15g

  Saturated Fat 1g

Cholesterol 0mg

Sodium 97.2mg

Total Carb 10.9g

  Dietary Fiber 4g

  Sugars 6.8g

Protein 7g

21% Carb

14% Protein

65% Fat

Spice Sweet Potato Protein Pancakes

I am up to my neck in sweet potatoes right now... stocked up big time at Drumberheller's Orchard when we were last in VA.  I am not complaining... love me some sweet potatoes and the versatility they lend themselves to in all kinds of recipes.  Roast them with some chili powder and cayenne for a smoky sweet side dish, or "bake" in the microwave and stuff with black beans, cheddar and salsa for a vegetarian quick meal, or add a little cinnamon and pumpkin pie spice for a sweeter twist.  

I went with the latter option in my spiced protein pancakes.  I've posted on protein pancakes before- they are quick, they are nutritionally balanced, they freeze well, and even picky eaters won't notice the difference between these and your classic, "out of the box" pancake variety!  

I personally always double the recipes for a grab-n-go breakfast option for the work week.  

And to keep with the Fall flavor profile I have been LOVING over the past couple weeks, I made a quick pumpkin-y topping in lieu of dousing these babies in syrup.  

So, here ya go... quick and easy... start by throwing all your pancake ingredients into a food processor (oats, eggs, mashed sweet potato, cottage cheese, baking powder, cinnamon, pumpkin pie spice, maple syrup).  

And blend until smooth... use a rubber spatula to scrape the sides of the bowl as needed.

Next, use 1/4 cup measuring cup to portion out pancake mixture onto hot skillet.  Use  a spoon to smooth down into a pancake- the batter will be thicker then your run of the mill, boxed (read nutritionally-void) pancake mix.  Keep heat to medium low, and after 3-4 minutes (or when pancakes start to firm and brown), flip and cook the other side.

The recipe will make about 12 pancakes (4 servings, of 3 pancakes each).  

Meanwhile, while your pancakes are cooking, you can make your topping.  Whisk together 1/3 cup plain, non-fat Greek yogurt, and 1/4 cup jarred pumpkin butter.  Yup, it's that easy folks.  While pumpkin butter does have added sugars, we are keeping the portion minimal (just 1Tb per serving), and we are adding the protein-packed Greek yogurt to help the sweet flavor go a little further.  

Next, all you do is plate your pancakes, drizzle the pumpkin-yogurt topping over top, and sprinkle with a few pepitas (hulled pumpkin seeds) for a little crunch... not to mention some extra healthy fats and protein :)

Spiced Sweet Potato Protein Pancakes

Makes about 12 pancakes (4 servings)

1 cup cooked, mashed sweet potato

1 cup oats

1 cup fat-free cottage cheese

2 eggs

1Tb maple syrup

1tsp pumpkin pie spice

1tsp cinnamon

1tsp baking powder

1/3 cup nonfat Greek yogurt

1/4 cup pumpkin butter

4Tb pepitas (hulled pumpkin seeds)

1. Add sweet mashed sweet potato, oats, cottage cheese, eggs, maple syrup, pumpkin pie spice, cinnamon and baking powder to food processor.  Blend until smooth, scraping bowl with spatula as needed.

2. Heat skillet over medium-low heat.  Add 1/2tsp coconut oil, then spoon out ¼ cup pancake batter and use a spoon to smooth into a circle.  Repeat with batter until you have about 4 pancakes in your skillet.  Cook about 4 minutes, per side and flip.  Repeat with remaining batter until all pancakes are cooked

3. Meanwhile, whisk together yogurt and pumpkin butter.  Use as a topping for pancakes, along with a  sprinkle of pepitas.  

Recipe Facts

Serves: 4.0
Portion Description: About 3 pancakes
Preparation Time: 5 minute(s)
Cooking Time: 15 minute(s)

Nutrition Facts per serving (240)g

Calories: 319.3
Fat Calories: 70.4

Total Fat 8g

  Saturated Fat 1.8g

Cholesterol 106.7mg

Sodium 377.5mg

Total Carb 44.6g

  Dietary Fiber 5.2g

  Sugars 17.6g

Protein 18.7g

Show micronutrient details 
RDI Comparison

55% Carb

23% Protein

22% Fat