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Showing posts with label breakfast. Show all posts
Showing posts with label breakfast. Show all posts
Thursday, September 10, 2020
Thursday, December 20, 2012
Rosemary ham
What to get: Trader Joe's Rosemary Ham
Where to get it: Trader Joes cold section
Most supermarkets have a deli section, where you can grab some cold cuts if on the go.It's fast, delicious and convenient and as close to packing some meat from home as it gets.
Why we approve: it's convenient, ready to eat and high in protein. Other than ''natural flavor'', which we will never be able to determine the nature of, it is pretty clean of bad guys and it's an acceptable snack. The rosemary really gives it a nice touch!
Preparation: just open the packet and enjoy
Variations: If you are low carbing, serve it with some avocado and nuts of cheese for extra calories, and maybe some veggies on the side. Otherwise, you can roll it up in a tortilla wrap or use it in a sandwich. I have shown my low carb version above. That ham would be pretty good in an omelet, too!
Pros: easy to grab and eat right out of the bag when in a hurry
Cons: as usual, there is natural flavor in it (^&^%%#!!)
Where to get it: Trader Joes cold section
Most supermarkets have a deli section, where you can grab some cold cuts if on the go.It's fast, delicious and convenient and as close to packing some meat from home as it gets.
Preparation: just open the packet and enjoy
Variations: If you are low carbing, serve it with some avocado and nuts of cheese for extra calories, and maybe some veggies on the side. Otherwise, you can roll it up in a tortilla wrap or use it in a sandwich. I have shown my low carb version above. That ham would be pretty good in an omelet, too!
Pros: easy to grab and eat right out of the bag when in a hurry
Cons: as usual, there is natural flavor in it (^&^%%#!!)
Sunday, September 2, 2012
Shakeology Chocolate Meal Replacement Shake
Some of my clients really love their shakes, and while I generally recommend whole foods and solid meals over shakes, I do understand that they have their benefits. They are convenient, easy, and can be tasty, filling, and satisfying to many people. Personally, a shake leaves me feeling like I still haven't eaten, so I only use them when I have to.
A good shake is pretty hard to find. You see plenty of protein powders on the market, but the list of bad guys is often much longer than the good guys where the ingredients are concerned. Soy predominates the 'ready to go' shake markets, unfortunately, but Shakeology is different! No soy!
While I'm primarily reviewing the chocolate one, today, know that they also have many other flavors, plus vegan varieties that also do not use soy protein, so kudos to them!
Shakeology Chocolate Meal Replacement Shake
What to get: A box of 24 convenient packets or a tub of 30 servings.
Where to get it: You can order it directly from Team Beachbody.
Why we approve: Gluten free, uses stevia as a sweetener, lots of vitamins, minerals, and 'superfoods.' No soy based protein powders. Delicious!
Nutrition: Calories, 140 per serving (can contains two servings), Total Fat 1g, Sodium 100mg, Carbohydrates 17g, Fiber 3g, Sugars 9g, Protein 17g
Preparation: I used 1 cup of water and 6 ice cubes. That's it. It was thick and rich and delicious. It was similar to a chocolate shake from a drive thru, only more rich and chocolate tasting.
Variations: Toss in a frozen banana or a good amount of coconut milk for more of a meal. I lean more toward adding extra healthy fat, but that's because people don't get enough fat. Add fat.
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| Chocolate & Tropical Strawberry (not reviewed in detail) |
Pros: The perfect 'tide me over' size snack. It says it contains over 70 Healthy Ingredients, so if you're looking for anti-oxidants, vitamins, minerals, and 'superfoods,' this is one stop shopping. The chocolate shake was thick and rich and delicious. It was similar to a dark chocolate shake from a drive thru. Gluten free. Vegan varieties are available, and from what I saw, they use primarily rice protein, which is preferable to soy. Convenient. Even drinkable with water and a shaker bottle only. Delicious.
Sunday, June 10, 2012
Spinach, poached egg and cheese - 5 minutes to your plate
What to get: a bag of organic spinach, eggs, butter, cheddar cheese
Where to get it: your local supermarket or Trader Joes
I love tossing a few fresh ingredients in a pan and getting a delicious dinner in a matter of minutes. Sometimes Roland feels like having some meat, and I prefer to eat a lighter dinner, and last night was one of those nights. This meal also makes great breakfast, or a delicious stuffing for a lunch wrap or breakfast burrito.
This is a super simple recipe for 1 :) To feed more, simply double, triple, etc, the suggested amounts:
Ingredients:
2 cups fresh spinach
1 tbsp butter
1 egg
1 oz cheddar cheese
pepper to taste
To make, place the leaves with a few tbsp of water in a pan, and let them cook until the leaves have wilted. Add the butter, season with the pepper and stir. Add the cheddar cheese in small pieces, crack the egg on top and cover with a lid. Let it cook until the white has hardened completely.
Move to a plate, let it cool off and enjoy!
Where to get it: your local supermarket or Trader Joes
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| 5 minutes to a yummy dinner |
This is a super simple recipe for 1 :) To feed more, simply double, triple, etc, the suggested amounts:
Ingredients:
2 cups fresh spinach
1 tbsp butter
1 egg
1 oz cheddar cheese
pepper to taste
To make, place the leaves with a few tbsp of water in a pan, and let them cook until the leaves have wilted. Add the butter, season with the pepper and stir. Add the cheddar cheese in small pieces, crack the egg on top and cover with a lid. Let it cook until the white has hardened completely.
Move to a plate, let it cool off and enjoy!
Wednesday, May 23, 2012
Kefir on the go
What to get: a bottle of plain Kefir
Where to get it: your local supermarket or Trader Joe's
What is it? a yogurt-type drink, result of natural fermentation
Why we approve: Kefir is an ancient fermented drink that provides protein, fats, carbohydrate and a modest amount of calories. One cup has 10-14 grams of protein depending on the brand and the thickness. Another really really cool thing is that due to the activity of the bacteria that turn milk into kefir, most lactose is almost entirely eliminated and it can be consumed even if you don't tolerate dairy very well.
Preparation: this is the ultimate on the go dairy product. Just open the cap, pour in a glass or enjoy directly from the bottle. Why share?
TIP: always buy full fat or reduced fat versions, stay away from non fat / zero fat.
Variations: I like Kefir on its own, but you can enhance the flavor by mixing it with fruit. Blend it with strawberries, blueberries or pomegranate. Yes, you can buy it flavored at the store, BUT that comes at the price of sweeteners and additives. No thank you! For a complete meal on the go you can pair some kefir with a fruit and nut bar, or a handful of nuts.
Where to get it: your local supermarket or Trader Joe's
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| This is the Lifeway brand, which has a nice zing to it! |
What is it? a yogurt-type drink, result of natural fermentation
Why we approve: Kefir is an ancient fermented drink that provides protein, fats, carbohydrate and a modest amount of calories. One cup has 10-14 grams of protein depending on the brand and the thickness. Another really really cool thing is that due to the activity of the bacteria that turn milk into kefir, most lactose is almost entirely eliminated and it can be consumed even if you don't tolerate dairy very well.
Preparation: this is the ultimate on the go dairy product. Just open the cap, pour in a glass or enjoy directly from the bottle. Why share?
TIP: always buy full fat or reduced fat versions, stay away from non fat / zero fat.
 |
| make your own flavors with real ingredients at home, do not fall for the gazillion flavors at the store. get plain and upgrade it yourself. |
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| Trader Joes Kefir is very smooth and good for beginners. It's not too sour |
Cons: can be a bit expensive, and some varieties may be way too sour; for some people just Kefir may not be enough of a meal, unless they combine it with other foods
Enjoy and be healthy!
Wednesday, May 2, 2012
Voskos Greek Yogurt + a strawberry parfait idea
What to get: a small box of Voskos plain greek yogurt, strawberries, stevia and vanilla from your pantry
Where to get it: your local supermarket chain
Why we approve: A serving of this yogurt provides a whooping 23 grams of protein. This particular one was low -fat, but feel free to go for a full fat version. The portion
is self limiting. That means no going back to the tub to get second
helpings and sabotage yourself. The ingredients are natural and there are no nasty thickeners and fillers.
Pros: This particular kind of Greek yogurt is very smooth and it's not bitter or tart like other varieties.
Where to get it: your local supermarket chain
Preparation: You can eat Greek yogurt on its own, with a handful of nuts or fruit, or use it to make dessert like I did. To make strawberry parfait, mix the yogurt with a few drops of vanilla extract and a small pinch of stevia. Beat it well until it mixes thoroughly. Top with strawberries.
Variations:You can use Greek yogurt to substitute for sour cream in your regular recipes, or you can use it to dip veggies and fruit. I sometimes throw it in a blender with some fruit and spices and make a smooth dessert. Peaches, bananas, pineapple, and berries, all work very very well!
Cons: It can be more expensive than making your own at home. To do that, just place regular plain yogurt in a cheese cloth and let it strain for a few hours.
Saturday, March 24, 2012
Light string cheese
What to get: a package of light mozzarella string cheese
Where to get it: your local supermarket; we get ours at Target (Market Pantry) or Safeway
Pros: Really, the only reason you want this is convenience and portability and it has both!
Cons: It is wrapped in plastic wrap and we want to minimize our exposure to wrapped packaged products. As with other meal survivor items, this is your alternative when you have no time at all. There are brands like THIS ONE, who claim that their string cheese is packaged in a BPA free wrap.
Enjoy!
Where to get it: your local supermarket; we get ours at Target (Market Pantry) or Safeway
Why we approve: String cheese is just cheese packaged in a way you can take it with you where you go. It's the ultimate way to confront the drive through! At 8 grams of protein per serving it's a blessing for the active and busy person. The light version is a great choice if you are dieting, but please feel free to go full fat if you can allow the extra calories.
Preparation: Just tear open a packet and take out the string cheese. That's all.
Variations: You can have these as your main protein source, choosing 3-4 or 5 with lunch, or use them as a snack eating 1 or 2. Add them to 1-2 oz of nuts, or have them alongside a banana to build a complete meal. Here are our favorite combinations: string cheeese + walnuts + raisins; string cheese + almonds + banana, string cheese + 1/2 avocado + bell pepper; string cheese + apple.
Cons: It is wrapped in plastic wrap and we want to minimize our exposure to wrapped packaged products. As with other meal survivor items, this is your alternative when you have no time at all. There are brands like THIS ONE, who claim that their string cheese is packaged in a BPA free wrap.
Enjoy!
Friday, March 9, 2012
Wholly Guacamole at Target
What to get: Wholly Guacamole, box of six 2oz packets (also available as one large family size packet)
Where to get it: Target Stores (and Fresh & Easy, too).
 |
| Each box contains six of these packets |
Why we approve: Guacamole
is almost pure avocado, and super healthy. Guacamole makes almost
anything taste better, including leftover chicken and raw veggies!
Preparation: Just tear open a packet and squeeze the guac onto your food or plate.
Variations: Great on meat, chicken, veggies, or eggs. It takes everything to the next level. Guacamole should be enjoyed with breakfast foods, lunch foods, snack foods, and dinner foods!
Pros: Avocado is a practically a superfood. A measured amount means controlling portions and calories is easy. Vacuum sealed packets keep it fresh and green. Just enough salt and peppery zing. 100 calories is more than you expect. As you can see in the above picture, it's quite a little blob of awesome.
Cons: More expensive than making your own, but still not bad. Garlicy...
Enjoy!
Wednesday, October 12, 2011
Spinach Scramble with Toast
What to buy: Eggs, Fresh or Frozen Spinach, Ezekiel or other high-quality bread, butter
Where to buy: Any grocery store, supermarket or Farmer's Market
Why we approve: Tasty, fast, and a perfect meal
As I was eating my lunch, I realized that a lot of my meals fit into the "under 10 minutes" category and I may as well post them--especially since this week I am childless and cooking for myself and suddenly have lots of free time to post.
I often have eggs for a meal. Let me rephrase that. I eat eggs every day for some meal or another. One of the main reasons I do is that I have chickens who lay amazing, tasty eggs. Because they're mostly pasture-raised, free range chickens, the nutritional content of my eggs is fabulous, with a great balance of Omega 3's. I suggest you buy the best kind of eggs you can, choosing organic and free range or farmer's market--pasture raised are the absolutely the best-- when you can. Eggs are incredibly healthy, and now that the cholesterol scare has worn off, I hope most people realize that whole eggs are just about a perfect food.
My method of cooking this meal is to put a little butter in a cast iron pan (whatever pan you have will do) and putting in frozen or fresh spinach (I use Trader Joe's frozen). I usually use about 1/3 of a pound or more. Cover and leave on low for 10 minutes; if there's a little water in the pan, drain it and set aside.
I then scramble the eggs, use a little more butter in the pan (I use organic or Irish Butter from Trader Joe's, the latter is from pasture-raised cows) and pour in the eggs, letting it set and stirring infrequently. When the eggs are just about done, add the spinach and stir gently. Do not add the spinach to the eggs until the eggs are cooked unless you want an unpleasant-looking,green tinged eggs. If I'm in a hurry I just push the spinach to one side of the pan and scramble on the other side, combining at the end.
I dress this scramble up in all sorts of ways. Sometimes I use artichoke hearts from TJ's--about a half a pound given the same treatment as the spinach, above; the only difference is that you don't have to be so vigilant about the mixing. Saute some onions, put in leftover veggies, mushrooms, just about anything is good. A sprinkling of cheese is good, or hot sauce.
I eat my scrambles with toast, I prefer Ezekiel bread as I'm a little intolerant of grains. In the above picture I had already taken a bite out of my toast when I realized I needed to include it in the shot. I cleverly hid the bitten off part under the eggs.
This meal keeps me filled up for hours. I add extra bread or starchy carbs if I've just worked out, but I think the addition of butter and a large amount of vegetables is the satisfying part of the dish for me.
There are no cons to this dish--it's healthy, satisfying, and quick!
Where to buy: Any grocery store, supermarket or Farmer's Market
Why we approve: Tasty, fast, and a perfect meal
As I was eating my lunch, I realized that a lot of my meals fit into the "under 10 minutes" category and I may as well post them--especially since this week I am childless and cooking for myself and suddenly have lots of free time to post.
I often have eggs for a meal. Let me rephrase that. I eat eggs every day for some meal or another. One of the main reasons I do is that I have chickens who lay amazing, tasty eggs. Because they're mostly pasture-raised, free range chickens, the nutritional content of my eggs is fabulous, with a great balance of Omega 3's. I suggest you buy the best kind of eggs you can, choosing organic and free range or farmer's market--pasture raised are the absolutely the best-- when you can. Eggs are incredibly healthy, and now that the cholesterol scare has worn off, I hope most people realize that whole eggs are just about a perfect food.
My method of cooking this meal is to put a little butter in a cast iron pan (whatever pan you have will do) and putting in frozen or fresh spinach (I use Trader Joe's frozen). I usually use about 1/3 of a pound or more. Cover and leave on low for 10 minutes; if there's a little water in the pan, drain it and set aside.
I then scramble the eggs, use a little more butter in the pan (I use organic or Irish Butter from Trader Joe's, the latter is from pasture-raised cows) and pour in the eggs, letting it set and stirring infrequently. When the eggs are just about done, add the spinach and stir gently. Do not add the spinach to the eggs until the eggs are cooked unless you want an unpleasant-looking,green tinged eggs. If I'm in a hurry I just push the spinach to one side of the pan and scramble on the other side, combining at the end.
I dress this scramble up in all sorts of ways. Sometimes I use artichoke hearts from TJ's--about a half a pound given the same treatment as the spinach, above; the only difference is that you don't have to be so vigilant about the mixing. Saute some onions, put in leftover veggies, mushrooms, just about anything is good. A sprinkling of cheese is good, or hot sauce.
I eat my scrambles with toast, I prefer Ezekiel bread as I'm a little intolerant of grains. In the above picture I had already taken a bite out of my toast when I realized I needed to include it in the shot. I cleverly hid the bitten off part under the eggs.
This meal keeps me filled up for hours. I add extra bread or starchy carbs if I've just worked out, but I think the addition of butter and a large amount of vegetables is the satisfying part of the dish for me.
There are no cons to this dish--it's healthy, satisfying, and quick!
Tuesday, August 16, 2011
Greek yogurt and Pure bar
What to buy: Plain full fat Greek yogurt and Pure bar (pictured cherry cashew)
Where to buy: Trader Joes or get the bars online
Why we approve: There are no thickeners in this yogurt, it's naturally strained. It also has fat which satiates, unlike the fat free versions. 1 cup has 9 grams of protein. Pure bars are absolutely delicious and made from 100% orgranic natural ingredients.
This is a great combo if you are looking for a quick breakfast or if you are hungry for something sweet in the late afternoon or after a workout. The combination of slightly tart and creamy strained yogurt and the sweet, velvety, fruity bar is one you will keep going back for. Remember, there is a lot of concentrated flavor in one of those fruit and nut bars!
Preparation: none is necessary. Peel/open and enjoy. You may need a spoon if you are on the run, Trader Joes will be happy to give you one.
Variations: Pure bars come in many different flavors, make sure to check out their website, but TJs carries only two - the cherry and the chocolate. You can add whey protein to your yogurt if you need a protein boost, since a cup of yogurt and a bar only come to 15 grams. This is not meant to be a big meal, and it provides about 460 calories and 29 grams of carbohydrate, so I would not have it every day if fat loss was the main goal as you can spend your calories on something that has both more protein and less carbohydrate.
Another thing you could do is just have the Greek yogurt and add some raw nuts, such as almonds or walnuts.
Pros: Very very delicious and satisfying. It is an excellent choice for breakfast or after a workout.
Cons: It does have quite a bit of carbohydrate, so watch for the meal timing, especially if you are female or you are looking for faster fat loss. The bar uses agave nectar for sweetening, and we think they could easily just skip that and make it less sweet.
Where to buy: Trader Joes or get the bars online
Why we approve: There are no thickeners in this yogurt, it's naturally strained. It also has fat which satiates, unlike the fat free versions. 1 cup has 9 grams of protein. Pure bars are absolutely delicious and made from 100% orgranic natural ingredients.
Preparation: none is necessary. Peel/open and enjoy. You may need a spoon if you are on the run, Trader Joes will be happy to give you one.
Variations: Pure bars come in many different flavors, make sure to check out their website, but TJs carries only two - the cherry and the chocolate. You can add whey protein to your yogurt if you need a protein boost, since a cup of yogurt and a bar only come to 15 grams. This is not meant to be a big meal, and it provides about 460 calories and 29 grams of carbohydrate, so I would not have it every day if fat loss was the main goal as you can spend your calories on something that has both more protein and less carbohydrate.
Another thing you could do is just have the Greek yogurt and add some raw nuts, such as almonds or walnuts.
Pros: Very very delicious and satisfying. It is an excellent choice for breakfast or after a workout.
Cons: It does have quite a bit of carbohydrate, so watch for the meal timing, especially if you are female or you are looking for faster fat loss. The bar uses agave nectar for sweetening, and we think they could easily just skip that and make it less sweet.
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