Happy New Year! Until we step on our bathroom scales.
Losing weight—particularly those pounds put on during the holidays—is a top New Year’s resolution for many, but may I suggest replacing your diet with healthy, regular eating?
Start with breakfast every day to prevent the late afternoon and evening sweet cravings. Consider the following tips to assist your resolve:
Tip #1: Have a sit-down breakfast with delicious oatmeal, sans sugar. Add a cinnamon stick, a generous tablespoon of vanilla extract and a pinch of salt to the cooking water, then bring to a boil. Pour in the steel-cut oats and follow the directions on the side of the box. Cook a quart at a time, store in refrigerator, and reheat for an instant oatmeal breakfast.
Tip #2: Take breakfast on the run with a smoothie. Toss 1 cup of frozen mixed berries, or fresh fruit, in the blender, followed by 1 cup of almond or rice milk, or fruit juice, 2 tablespoons of protein/fiber powder, and 2 ice cubes. Blend until smooth. Transfer to a tall plastic glass with a straw and sip it on your way out the door.
Tip #3: For a light breakfast, spread 2 tablespoons of peanut or almond butter on apple slices and return the apple to its original shape. The peanut butter will “glue” it together. Wrap the fruit in plastic wrap and refrigerate. This protein-packed breakfast is only 325 calories.
Tip #4: If you have a little extra time, try this traditional breakfast entrée—a leek, parsley and tomato omelet. It may taste rich, but it’s very healthy. If leeks aren’t your thing, substitute with your favorite vegetable.
Bon appétit!
Mostly Egg White, Leek And Tomato Omelet(Serves 2)4 egg whites
2 large eggs
2 tablespoons cold water
Freshly ground black pepper and sea salt, to taste
1 tablespoon unsalted butter, or extra virgin olive oil
1 medium leek, white and light green parts, washed and finely sliced
Small fistful of flat leaf parsley, chopped
8 cherry tomatoes, washed and quartered
2 whole sprigs fresh parsley, for garnishTo prepare:Whisk together the egg whites and egg with a table fork in a small mixing bowl, until frothy.
Stir in the water, until blended.
Season with pepper.
Coat the bottom of a small, non-stick skillet with oil, or melt the butter, over high heat.
Add the leek when the foam subsides.
Sauté, until it is soft and translucent, about 3 minutes.
Pour the beaten eggs into the center of the skillet, tilting the pan so the egg pushes the butter to the outside edges.
Poke a hole in the center of the eggs to allow uncooked eggs to flow into the skillet and cook—the edges will cook almost immediately.
Scatter parsley and tomatoes over one half of the eggs.
Tilt the pan toward the side of the eggs without toppings.
Fold that half back over the fillings with a fork, or spatula, as the eggs begin to slip out of the pan.
Let sit 1 to 2 minutes longer on the heat.
Immediately transfer the omelet to a warmed plate.
Cut the omelet in half.
Transfer to a pair of warm plates.
Garnish with two sprigs of fresh parsley.
Serve at once.
Pass the salt at the table.Homemade Almond Butter And Apple(Makes about 2/3 cup)1 cup roasted almonds, or peanuts
Sea salt, to taste
Few drops olive oil, or avocado oil
1 medium honey crisp, or your favorite apple, washed, halved and coredTo prepare:Add almonds to a food processor, or mini-chop.
Process, until finely ground.
Add a few drops of oil through the feeding tube.
Process, until desired consistency.
Stop every so often to scrape down the sides of the container for even consistency.
Taste.
Add salt, if necessary.
Transfer to a clean glass jar.
Store in the refrigerator.
Cut apple in half from stem to blossom end.
Cut each half into quarters.
Cut each quarter into even-sized slices, about 12, keeping them in the order as they are sliced.
Spread a small amount of nut butter over a slice with a table knife.
Stick the next apple slice to it.
Continue, until the apple is back in its original shape.
Gently press apple together.
Add a small dollop of almond butter in the center.
Wrap plastic around the apple and refrigerate.
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