Quick and Healthy Breakfast Ideas
February 1, 2009
Five Quick and Healthy Power Breakfast Ideas
Breakfast is truly the most important meal of the day. It gives us the energy we need to get going, wakes up our metabolism and provides valuable nutrition. Sadly, it is also the most skipped meal of the day.
Sometimes it seems that there’s just not enough time in the mornings to eat. We have to make up the bed, get ready for work, get the kids ready for school, and perhaps do some morning chores. But it’s very important that we eat a good breakfast.
Preparing a nutritionally complete breakfast doesn’t have to take a long time. Here are five power breakfast ideas that can fit into any schedule.
1. Hot whole grain cereal with organic milk, sliced bananas and raisins – Eating hot cereal is a quick and easy way to include fiber, carbohydrates and protein in your morning meal. Add some freshly sliced bananas and a handful of raisins, and you’ve also taken care of one of your daily servings of fruit. For the sake of time, soak your whole grain cereal overnight. This improves the nutritional value and makes cooking faster. Just warm up and serve in the morning.
2. Whole-grain waffles topped with fresh strawberries and yogurt – Waffles are a breakfast favorite, and you no longer have to drag out the waffle iron to make them. Frozen whole-grain waffles are nutritious and delicious, and you can warm them up in the toaster in a snap. Instead of syrup, add yogurt and fresh sliced strawberries to make a well-rounded meal.
3. A bran muffin, an apple and a cup of milk – If you’re in a serious hurry, you need foods that require no preparation and are portable. You can find pre-packaged bran muffins in a variety of flavors at any grocery store. Make sure they’re whole grain. Better yet, make them yourself and freeze them individually, then pop in the toaster oven to thaw.
4. Breakfast smoothie – Some people just can’t seem to sit down long enough to eat breakfast. If you’re one of those people, try drinking your breakfast. Make a smoothie with yogurt, milk or fruit juice, and fresh fruit. Just slice the fruit (or use berries), dump everything in the blender, and mix until smooth. Smoothies are a great way to sneak in wholesome ingredients like greens too.
5. Peanut butter and bananas on an English muffin – In a pinch, peanut butter is one of the most filling things you can eat. Spread some on a halved whole grain English muffin, top with a sliced banana, and add the other half of the muffin to make a quick, easy and nutritious breakfast sandwich.
Skipping breakfast does not give us a good start for the day. But if we keep some quick and healthy items on hand, there’s no reason that we should have to go hungry in the mornings. We can get the nutrition we need and still be on time.
Health Benefits of Onions
February 1, 2009
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Health Benefits of Onions and Other Allium Vegetables
We’ve all heard about the importance of eating our vegetables. They are good sources of many of the vitamins and minerals we need. But there’s a certain group of vegetables that provide special benefits. They’re called allium vegetables, and studies have shown that they have some pretty amazing effects.
Allium vegetables are members of the of the plant genus Allium. They include strongly scented and distinctively flavored veggies such as garlic, onions, leeks, shallots and chives. These are popular ingredients in traditional and vegetarian meals. But few people realize just how much these vegetables have to offer.
Allium vegetables are among the oldest cultivated plants. They have been used medicinally and in cooking for centuries. They are high in sulfur compounds, which have been used to prevent and help treat a variety of ailments. These include:
* Cancer (particularly stomach and colorectal cancer)
* Coronary heart disease
* Obesity
* Type 2 diabetes
* Hypertension
* Cataracts
* Gastrointestinal disturbances
Herbalists often use garlic against infection. It is a powerful antibacterial and antifungal agent, and is believed to even be effective against viruses. It has been used against parasites in the intestinal tract, and as an anticoagulant to prevent blood clots. Garlic is truly a multi-purpose herb.
Including Allium Vegetables in Your Diet
With all of these health benefits, it’s easy to see why doctors recommend making allium vegetables a regular part of one’s diet. Garlic offers the most health benefits when eaten raw, and may be added to salads. When cooked, it is often used in Italian and Mediterranean dishes. Onions are often consumed raw in salads and on sandwiches, but they may also be sautéed or added to recipes. Chives are popular additives to dips and baked potatoes.
Some people, however, simply do not like the taste of onions or garlic. But there are other plants in the family to choose from, and some are relatively mild.
Scallions are a popular alternative to regular onions. They are actually immature bulbing onion plants that are harvested before the bulb has had a chance to fully form. Allium fistulosum, or bunching onions, produce scallions with a pleasantly mild flavor.
Leeks also have a milder taste, and they are not as bitter as scallions. Leeks are often used in making soup. They make a delicious soup without any other vegetables or meats, or they may be used in potato soup or vichyssoise.
There are many ways you can include allium vegetables in your diet. By doing so, you can decrease your risk for several serious health problems. Even if onions bring tears to your eyes and the thought of eating garlic makes you cringe, there are other allium vegetable options that may be more to your liking.
Recipes featuring onions, garlic, leeks and shallots:
- Barley chicken and leek soup
- How to cook with onions
- Cheesy carrot onion casserole
- Slow cooker French onion soup
February Recipes
February 1, 2009
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Breakfast:
Homemade Breakfast Turkey Sausages
Breads, Sides and Veggies:
Beet Salad with Feta and Vinaigrette
Cheese and Bacon Stuffed Mushrooms
Main Dishes:
Hearty Beef Vegetable Soup for a Crowd
Turkey and Chinese Style Vegetables
Marinated Beef Open Faced Pitas
Note: You’ll notice that in recipes that call for meat, we recommend grass fed. Find out why here.
