How to Build a Balanced Breakfast

I know I've posted a lot of yummy breakfast dishes over the past several years.   Sinful ones, and healthier ones.  But those sinful breakfasts are usually saved for special occasions or a nice weekend meal.  

So what do you eat every day?  Me?  I'm always on the run getting ready for work and usually end up taking breakfast to work.  A grab and go breakfast is perfect for me, and I bet a lot of you too!

So I was browsing recipes on the internet and came across this wonderful formula for making a balanced breakfast.  Easy to put together and even easier to take along with you.  How perfect is that?

I thought this was a perfect post for today since I'm running out the door and don't have time for much of a breakfast myself.  So my breakfast of today consists of:

Whole grain toast
2 T low sugar blackberry jam
Smoothie (recipe coming soon!)

When compiling your first meal of the day, remember this simple formula:

Whole grain + dairy/protein + fruit = healthy breakfast

     

Include whole grains for the starch portion of your meal. This will be your main carbohydrate source. The dairy/protein digests more slowly than carbohydrate, helping you feel satisfied. And fruit is rich in essential vitamins, minerals, and fiber -- plus it's a healthy carbohydrate source.

Here are 6 healthy breakfast ideas.  All low in calories, carbs, and a good source of fiber, protein, and vitamins.

 

Healthy Breakfast #1: Sausage and Cheese English Muffin

Whole Grain:
--Whole wheat English muffin
--1 teaspoon light vegetable oil spread
Dairy/Protein:
--Morningstar Farms Original vegetable sausage patty
--3/4 ounce reduced-fat cheese
Fruit:
--3/4 cup blueberries

    

Healthy Breakfast #2: Cereal and Milk

Whole Grain:
--1 cup Kashi GoLean cereal
Dairy/Protein:
--3/4 cup fat-free milk
Fruit:
--1/2 cup strawberries, sliced

   

Healthy Breakfast #3: Blueberry Muffin

Whole Grain:
--Fiber One frozen blueberry muffin, thawed
Dairy/Protein:
--Hard-cooked egg
Fruit:
--1 cup cantaloupe cubes

  

Healthy Breakfast #4: Apple and Cheese

Whole Grain:
--Amy's Apple Toaster Pop, toasted
Dairy/Protein:
--Light string-cheese stick
Fruit:
--Small apple

   

Healthy Breakfast #5: Bagel with Peanut Butter

Whole Grain:
--Thomas' 100% Whole Wheat Mini Bagel
Dairy/Protein:
--1 tablespoon Smucker's Natural Creamy Peanut Butter
Fruit:
--1 large orange

  

Healthy Breakfast #6: Cinnamon Swirl Bread and Spread

Whole Grain:
--2 slices Pepperidge Farm 100% Whole Wheat Cinnamon with Raisins Swirl Bread, toasted
Dairy/Protein:
--2 tablespoons reduced-fat cream cheese
--1 teaspoon honey
Fruit:
--1 kiwifruit

 

Here's to a healthier breakfast, and one's that grab 'n go!!!

Enjoy!

Pictures and recipes courtesy of DiabeticLivingOnline.com

Heirloom Pizza

 It's time to sit back and relax with a pizza.

I hope that everyone had a wonderful and safe holiday.  We were out of town and had such a relaxing time that it was almost impossible to come back and get in the groove again!  So much so that I haven't felt like cooking.  Do you ever get that way?

So we've been eating super simple things like sandwiches, some salads, and then I decided to make us a pizza.  There's something comforting about pizza.  Just chillin' and eating pizza watching Modern Family on the TV.  

The question that may pop up is how do you make a homemade pizza on a weeknight?  Yeast dough isn't the most "speedy" item to make.  So what I usually do is to make a batch of my the BEST pizza dough ever, on the weekend.  This recipe makes 2 crusts, so we cook one and freeze the other for later.  So when you want pizza on a weeknight you just need to thaw the dough that day and there you go...fresh pizza dough.

If you don't want to hassle with that then you can pick up pizza dough at most grocery stores these days.  Just make sure to let it sit out for a good 45 min to come to room temp so the dough doesn't keep springing back on you when you roll it out.

The rest is simple.  Fresh heirloom tomatoes, a smidge of sauce (store bought or homemade) and some excellent fresh mozerella cheese.  The heirloom tomatoes lend a freshness to pizza that you will just adore.  Simple, good food.  I always say that good ingredients equals good flavor!

Enjoy!

Heirloom Pizza

1 portion of pizza dough (my recipe or store bought)
1/4 c pizza sauce 
2-3 different colored Heirloom tomatoes, thinly sliced
5-6 slices of fresh Mozerrella

Preheat oven to 450 degrees.  Roll pizza dough out to your desired thickness and then place on a prepared pizza pan, either using cooking spray, or a light cover of cornmeal.  

Top with a thin layer of sauce, the tomatoes, and cheese.  Place in the oven and bake for 10 minutes or until golden brown, and toppings are bubbly.

Iced Tea Please!

Let's talk tea...

Iced tea to be specific.  A southern staple.  Certainly the most popular drink by far in my household.  There's nothing better than sitting down with a nice glass of iced tea.  Taking time to slow down and enjoy the flavor!

We serve iced tea with everything...and it's perfect for summer parties, grilling, or entertaining friends.  Right now everyone is just starting grilling season with Memorial Day tomorrow and this would be a perfect drink to make for a crowd.  Would you like a tall glass of iced tea?  Yes please!!

Today' I'm going to share the traditional iced tea with a few variations.  So let's talk a little about tea.

Brewing Tea:  There are several methods to making brewed iced tea.  My mom came from the school that took a small amount of water and boiled it, adding loose leaf black tea to it and let it steep to make a concentrate.  Then it was strained and divided among the jars and more water was added to finish the process.  You can tell the strength of the tea that way by the color of the tea.

I still make tea that way but I use tea bags instead of loose tea.  It's just easier, and you don't have to strain the tea.

What tea to use?  There are many types of tea out there.  We use a black tea.  I grew up on Lipton tea, so that's what I like, and still use.  It makes a nice strong black tea.  A lot of southerners swear by Lusianne Tea, but I never cared for it being a Lipton girl!  Use what you prefer, that's what counts!  I even experiment with peach teas or other fruit infused teas, and they work well, but black tea is the standard.

Sweetened or un-sweetened?  I make mine un-sweetened.  That way I can add Splenda to it if I like or leave it plain.  You can add a simple syrup (equal parts water and sugar boiled to form a syrup) to your finished tea all at once or by the glass as you please.  There are no strict rules! This is YOUR tea, do as you please.

Storing iced tea:  This is important.  If you don't want cloudy tea you must allow your finished tea to cool to room temperature before putting it in the refrigerator.  Otherwise your tea will turn cloudy.  I usually leave mine out for an hour or so before storing it.  



Southern Iced Tea

Makes 1/2 gallon

1 cup boiling water
3 regular sized tea bags
7 cups of water
ice

Boil one cup of water on the stove or microwave.  Add tea bags and let them steep for about 15 min.  You want to get a dark concentrate.  The darker the concentrate the more tea you will end up with.  Pour your concentrate in to a 1/2 gallon jug or pitcher and add approx 7 cups of water.  You can tell the strength of the tea by the color.  Very light colored tea is a more weak tea.  Dark will be strong.  Adjust your tea strength to your liking by adding more water, or more concentrate.

Add ice to your glasses and pour tea over.  If you add ice to your container with the tea, it will dilute it.  

Variations of Iced Tea:

Orange Ice Tea

Makes 1/2 gallon


1/2 gallon of iced tea (see Southern Iced Tea recipe)
1 orange, cut in to slices

To the brewed iced tea add 2 orange slices to the container.  Take the handle end of a wooden spoon and muddle the orange slices on the bottom of the container to release the orange juices.  Add more slices to the tea for flavor.  Add an orange slice to the individual glasses as well for garnish.

 

Apple Iced Tea

1/2 gallon of iced tea (see Southern Iced Tea recipe)
1 cup apple juice, at room temperature or cold.

To the brewed iced tea add the apple juice, stirring to combine.  Serve over ice. 



Peach Iced Tea

1/2 gallon of iced tea (see Southern Iced Tea recipe)
3/4 cup peach nectar (such as Kern's) at room temperature or cold.

To the brewed iced tea add the peach nectar, stirring to combine.  Serve over ice.