By Vicki Shanta Retelny, RDN, is a lifestyle nutrition
expert, author, speaker, culinary consultant, and founder of the blog Simple Cravings. Real
Food.
expert, author, speaker, culinary consultant, and founder of the blog Simple Cravings. Real
Food.
Jan
17, 2018
17, 2018
You
wake up from your overnight slumber and the hunger pangs hit. Breakfast
is calling your name—and it’s a must to appease your appetite and fuel you up
for the next several hours, right?
wake up from your overnight slumber and the hunger pangs hit. Breakfast
is calling your name—and it’s a must to appease your appetite and fuel you up
for the next several hours, right?
If
you're trying to lose weight, breakfast is all the more important. It's a
healthy lifestyle habit that has been shown to help people shed pounds while
also preventing
weight gain over
the long haul. How? By kicking off your metabolism with good fuel. Your body
will thank you for it later.
you're trying to lose weight, breakfast is all the more important. It's a
healthy lifestyle habit that has been shown to help people shed pounds while
also preventing
weight gain over
the long haul. How? By kicking off your metabolism with good fuel. Your body
will thank you for it later.
The
key to weight loss—at breakfast, or any other meal of the day—is keeping an eye
on calories and playing a bit with your portions of carbs, protein, and fat.
Ideally, breakfast should be about 300 to 400 calories and a bit lighter on
carbs (think: less than 50 grams).
key to weight loss—at breakfast, or any other meal of the day—is keeping an eye
on calories and playing a bit with your portions of carbs, protein, and fat.
Ideally, breakfast should be about 300 to 400 calories and a bit lighter on
carbs (think: less than 50 grams).
Why
so low in carbs? Because, while carbs are great for supplying energy, in my
nutrition practice, I find that most women consume far more than they need for
breakfast. The result: blood sugar and insulin highs, rollercoaster energy levels,
and mood
swings.
Think about how you felt the last time you ate a sugary bowl of cereal?
Exactly.
so low in carbs? Because, while carbs are great for supplying energy, in my
nutrition practice, I find that most women consume far more than they need for
breakfast. The result: blood sugar and insulin highs, rollercoaster energy levels,
and mood
swings.
Think about how you felt the last time you ate a sugary bowl of cereal?
Exactly.
That's
why I urge women to not only pull back slightly on the carbs at breakfast, but
to chose good quality, fiber-filled whole grains, fruits, vegetables, and
pulses (AKA beans, chickpeas, and lentils) for their carbs. That will help give
your body an energizing boost without setting you up for a blood-sugar crash 30
minutes later. And, by including good-for-you protein and fat in your morning
mix, you trigger satiety, slow digestion, and level out your blood sugar even
more. That way, you stay fueled and energized straight through until lunch.
why I urge women to not only pull back slightly on the carbs at breakfast, but
to chose good quality, fiber-filled whole grains, fruits, vegetables, and
pulses (AKA beans, chickpeas, and lentils) for their carbs. That will help give
your body an energizing boost without setting you up for a blood-sugar crash 30
minutes later. And, by including good-for-you protein and fat in your morning
mix, you trigger satiety, slow digestion, and level out your blood sugar even
more. That way, you stay fueled and energized straight through until lunch.
Toasted Oats
and Blueberry Yogurt Parfaits
and Blueberry Yogurt Parfaits
VICKI SHANTA RETELNY
Makes 6 servings (1 cup each)
Ingredients
1/2 cup raw whole oats
6 cups plain Greek-style yogurt
2 cups fresh or frozen blueberries, washed and dried
1 Tablespoon honey
1 teaspoon cinnamon
6 sprigs fresh mint, washed and dried
1/2 cup raw whole oats
6 cups plain Greek-style yogurt
2 cups fresh or frozen blueberries, washed and dried
1 Tablespoon honey
1 teaspoon cinnamon
6 sprigs fresh mint, washed and dried
Directions
Toast the oats in a dry skillet over medium-high heat until golden brown. In
each of 6 fluted glasses, place 1/3 cup of plain yogurt. Add 1 tablespoon of
blueberries, 1 tablespoon of oats, and a drizzle of honey. Repeat until each
glass is filled to the top. Top each glass with a sprinkle of cinnamon and a
sprig of mint. Serve immediately or refrigerate until ready to serve.
Toast the oats in a dry skillet over medium-high heat until golden brown. In
each of 6 fluted glasses, place 1/3 cup of plain yogurt. Add 1 tablespoon of
blueberries, 1 tablespoon of oats, and a drizzle of honey. Repeat until each
glass is filled to the top. Top each glass with a sprinkle of cinnamon and a
sprig of mint. Serve immediately or refrigerate until ready to serve.
Nutrition Information (per serving): Calories: 205
(From Fat 39); Fat: 4 g (Saturated 3 g): Cholesterol: 15 mg; Sodium: 172 mg;
Carbohydrates: 28 g; Dietary Fiber: 1 g; Protein: 14 g
(From Fat 39); Fat: 4 g (Saturated 3 g): Cholesterol: 15 mg; Sodium: 172 mg;
Carbohydrates: 28 g; Dietary Fiber: 1 g; Protein: 14 g
Cheesy Veggie
and Greens Omelette Wrap
and Greens Omelette Wrap
VICKI SHANTA RETELNY
Makes 1 serving
Ingredients
2 eggs, cracked and whisked
1 Tablespoon extra-virgin olive oil
1/2 small red onion, diced
2 garlic cloves, minced
1 teaspoon smoked paprika
2 Tablespoons cheddar cheese, grated
1 large whole-grain wrap
2 small tomatoes, diced
2 eggs, cracked and whisked
1 Tablespoon extra-virgin olive oil
1/2 small red onion, diced
2 garlic cloves, minced
1 teaspoon smoked paprika
2 Tablespoons cheddar cheese, grated
1 large whole-grain wrap
2 small tomatoes, diced
Directions
Crack eggs into a small bowl and whisk until well-blended. Set aside. On the
stovetop over medium heat, in a small omelette pan, add olive oil, red onion,
and garlic, sauté for a few minutes. Pour in the eggs, add the paprika and
cheese. Allow to cook for a minute. Using a spatula, loosen the edges until the
center solidifies and flip one side over the other. Cook for another minute and
slide omelet from the pan onto a bed of arugula on a whole-grain wrap. Top
with tomatoes. Fold wrap over omelette
and cut in half, if desired.
Crack eggs into a small bowl and whisk until well-blended. Set aside. On the
stovetop over medium heat, in a small omelette pan, add olive oil, red onion,
and garlic, sauté for a few minutes. Pour in the eggs, add the paprika and
cheese. Allow to cook for a minute. Using a spatula, loosen the edges until the
center solidifies and flip one side over the other. Cook for another minute and
slide omelet from the pan onto a bed of arugula on a whole-grain wrap. Top
with tomatoes. Fold wrap over omelette
and cut in half, if desired.
Nutrition Information (per serving): Calories: 556,
Total Fat: 36 g, Saturated Fat: 11 g, Trans Fat: 0 g, Cholesterol: 452 mg,
Sodium: 569 mg, Carbohydrates 34 g, Dietary Fiber: 26 g, Sugars: 4 g, Protein
25 g
Total Fat: 36 g, Saturated Fat: 11 g, Trans Fat: 0 g, Cholesterol: 452 mg,
Sodium: 569 mg, Carbohydrates 34 g, Dietary Fiber: 26 g, Sugars: 4 g, Protein
25 g
Tomato Basil
Avocado Egg Muffins
Avocado Egg Muffins
VICKI SHANTA RETELNY
Makes 3 servings (2 muffins each)
Ingredients
6 large whole eggs
1/4 cup grated Parmesan cheese
pinch of salt and black pepper
4 large basil leaves, julienned
1 Roma tomato, thinly sliced
1/4 avocado, sliced
6 large whole eggs
1/4 cup grated Parmesan cheese
pinch of salt and black pepper
4 large basil leaves, julienned
1 Roma tomato, thinly sliced
1/4 avocado, sliced
Directions
Preheat oven to 350 degrees. Whisk eggs in a small bowl with cheese, salt, and
pepper. Pour into muffin pan, filling each one almost to the top. Place in the
oven for about 20 minutes. Check after 15 minutes and remove when muffins are
browned and cooked through. The eggs will rise in the tins as they bake. Turn
them out onto a cooling rack. Allow to cook for a minute. Place on a plate and
top each one with a tomato slice, bits of basil, and a slice of avocado. If
desired, add a dash of grated cheese on top.
Preheat oven to 350 degrees. Whisk eggs in a small bowl with cheese, salt, and
pepper. Pour into muffin pan, filling each one almost to the top. Place in the
oven for about 20 minutes. Check after 15 minutes and remove when muffins are
browned and cooked through. The eggs will rise in the tins as they bake. Turn
them out onto a cooling rack. Allow to cook for a minute. Place on a plate and
top each one with a tomato slice, bits of basil, and a slice of avocado. If
desired, add a dash of grated cheese on top.
Nutrition Information (per serving): Calories: 251,
Total Fat: 17.4 g, Saturated Fat: 6.5 g, Cholesterol: 385 mg, Sodium: 320 mg,
Carbohydrates: 6 g, Dietary Fiber: 1.9 g, Protein: 19.7 g
Total Fat: 17.4 g, Saturated Fat: 6.5 g, Cholesterol: 385 mg, Sodium: 320 mg,
Carbohydrates: 6 g, Dietary Fiber: 1.9 g, Protein: 19.7 g
Check out these 11 delicious ways to eat an avocado:
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Tuna Breakfast
Burritos
Burritos
VICKI SHANTA RETELNY
Makes 3 servings
Ingredients
1 can or pouch white albacore tuna fish (in water), drained
6 cherry tomatoes, diced
1 slice red onions, minced
2 sprigs fresh rosemary, coarsely chopped
1/4 cup black olives, chopped
1 Tablespoon extra-virgin olive oil
1 Tablespoon balsamic vinegar
1 teaspoon Dijon vinegar
1 dash black pepper
3 whole-grain 6-inch tortillas
1 can or pouch white albacore tuna fish (in water), drained
6 cherry tomatoes, diced
1 slice red onions, minced
2 sprigs fresh rosemary, coarsely chopped
1/4 cup black olives, chopped
1 Tablespoon extra-virgin olive oil
1 Tablespoon balsamic vinegar
1 teaspoon Dijon vinegar
1 dash black pepper
3 whole-grain 6-inch tortillas
Directions
In a small bowl toss together tuna, tomatoes, onions, rosemary and olives. For
dressing, mix together oil, vinegar, mustard, and black pepper. Drizzle onto
tuna mixture and mix. Spoon a couple of tablespoons of the tuna mixture into
each tortilla, fold into a burrito.
In a small bowl toss together tuna, tomatoes, onions, rosemary and olives. For
dressing, mix together oil, vinegar, mustard, and black pepper. Drizzle onto
tuna mixture and mix. Spoon a couple of tablespoons of the tuna mixture into
each tortilla, fold into a burrito.
Nutrition Information (per serving): Calories: 268,
Total Fat: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 28 mg,
Sodium: 537 mg, Carbohydrates: 19 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein:
16 g
Total Fat: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 28 mg,
Sodium: 537 mg, Carbohydrates: 19 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein:
16 g
Thyme Roasted
Potato Frittata
Potato Frittata
VICKI SHANTA RETELNY
Makes 6 servings (1/6 of the round each)
Ingredients
2 cups roasted Yukon Gold potatoes, diced
1 large garlic clove, diced
1 small shallot, sliced
1 Tablespoon extra-virgin olive oil
1 pinch salt and pepper
1 pat butter
5 large eggs, whisked
6 sprigs of thyme, leaves removed
1/4 cup parmesan
cheese shavings
Salt and pepper to taste
2 teaspoons Dijon mustard (optional)
2 cups roasted Yukon Gold potatoes, diced
1 large garlic clove, diced
1 small shallot, sliced
1 Tablespoon extra-virgin olive oil
1 pinch salt and pepper
1 pat butter
5 large eggs, whisked
6 sprigs of thyme, leaves removed
1/4 cup parmesan
cheese shavings
Salt and pepper to taste
2 teaspoons Dijon mustard (optional)
Directions
Preheat oven to 400 degrees F. Cut potatoes into bite-sized chunks, toss with
garlic, shallots, olive oil, and salt and pepper. Place in an oven-safe baking
dish. Roast for 45 minutes and check. If potatoes are still hard in center, put
back in the oven for an additional 15 minutes. Check potatoes; when flesh is
soft and potatoes are golden brown, remove from the oven and set aside to cool
for a few minutes. In a non-stick skillet over medium-low heat, add butter and
melt, add roasted potatoes to sauté for a few minutes, pour in eggs and allow
to cover the whole round of the skillet. Sprinkle the thyme, salt, and pepper
over the mixture and allow it to set. Turn the heat to low and cover. The eggs
will rise a bit as they cook. With a spatula, loosen the sides of the eggs from
the skillet and work it toward the middle to stop it from sticking (and to
check the browning of the bottom). Sprinkle on the cheese and cover again.
Allow the center to solidify and quickly remove from heat. Using a spatula, gently
outline the sides and work toward the middle. It should loosen easily; lay it
on a serving plate. Serve immediately while warm. Dip each forkful in a dollop
of Dijon mustard, if desired.
Preheat oven to 400 degrees F. Cut potatoes into bite-sized chunks, toss with
garlic, shallots, olive oil, and salt and pepper. Place in an oven-safe baking
dish. Roast for 45 minutes and check. If potatoes are still hard in center, put
back in the oven for an additional 15 minutes. Check potatoes; when flesh is
soft and potatoes are golden brown, remove from the oven and set aside to cool
for a few minutes. In a non-stick skillet over medium-low heat, add butter and
melt, add roasted potatoes to sauté for a few minutes, pour in eggs and allow
to cover the whole round of the skillet. Sprinkle the thyme, salt, and pepper
over the mixture and allow it to set. Turn the heat to low and cover. The eggs
will rise a bit as they cook. With a spatula, loosen the sides of the eggs from
the skillet and work it toward the middle to stop it from sticking (and to
check the browning of the bottom). Sprinkle on the cheese and cover again.
Allow the center to solidify and quickly remove from heat. Using a spatula, gently
outline the sides and work toward the middle. It should loosen easily; lay it
on a serving plate. Serve immediately while warm. Dip each forkful in a dollop
of Dijon mustard, if desired.
Nutrition Information (per serving): Calories: 104,
Total Fat: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium:
129 mg, Carbohydrates: 11 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 6 g
Total Fat: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium:
129 mg, Carbohydrates: 11 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 6 g
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