May 2011

10 Think-Outside-The-Egg Breakfast Ideas

by Shannon on May 30, 2011

When I first began eating healthy, figuring out what to eat for breakfast turned out to be surprisingly difficult.

Because I’d eliminated refined carbohydrates and sugar, there went breakfast staples such as donuts, pancakes, waffles, and most brands of bacon, ham and sausage (start reading labels – you’ll be shocked at what they put sugar in). And since I also gave up fried foods, there went my hash browns.

So that left me with eggs and oatmeal.Which I ate. Every. Single. Day.

After a couple of weeks, I’d had enough. That’s when I started getting creative and thinking “outside of the egg” for healthy breakfast options that both tasted good and were fast and easy.

Here’s a list of ten ideas I’ve compiled from my own experiments and the input of others that will help you get the morning started off right:

  1. “The Dash and Dine.” Some mornings are just like that—it’s non-stop-go from the minute you wake up to the minute you rush out the door. No time for breakfast? No problem. The night before, put mini wheat cereal -  not the frosted kind, sorry -  dried fruit, mixed nuts, a thermos full of milk in a bag and bring it with you. (I personally have eaten breakfast sitting in my car in the parking lot before work or at my desk while opening my email – it all works).
  2. Flax seed crackers. Full of natural fiber, alpha-linolenic acid (an omega-3 fat) and cancer-fighting lingens, the flax seed is one of nature’s wonder foods. Here’s how to make your own inexpensive flax seed crackers: The Small-But-Mighty Flax Seed: Recipe for a No-Bake, Make-it-Your-Own Cracker.
  3. Celery and almond butter. Almond butter is a nutritional super-food that contains protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Pair that with a low-cal, low-carb vegetable like celery and you’ve got a fast, easy, and energy-boosting breakfast.
  4. Breakfast salad. Who says you can’t have salad for breakfast? Take a large bowl and fill it with lettuce or raw spinach, avocado, protein such as tuna or turkey, and toss it with olive oil and lemon juice. Salads are a versatile way to get the nutrition you need without weighing you down.
  5. Breakfast sandwich. Speaking of which, who says you can’t make a sandwich for breakfast? Take two slices of whole-grain bread, add your favorite protein like turkey or chicken, vegetables like sliced tomatoes or lettuce and you’ve got a filling, easy, on-the-go breakfast.
  6. Greek yogurt “ice cream.” Put plain Greek yogurt and frozen fruit such as blueberries into a small food processor and blend. The end result is a creamy concoction so delicious you’ll hardly believe you’re not eating ice cream, let alone eating a protein and fiber powerhouse.
  7. Make-your-own trail mix. Grab a bowl and mix a cup of your favorite yogurt with dry ingredients like soy nuts, raisins and flax seeds and you’ve got a balanced breakfast that’s extremely versatile.
  8. Breakfast pizza. Take two rice cakes, cover in tomato sauce, add mozzarella cheese and perhaps canned mushrooms, and bake in oven until the cheese melts. It’s a perfect way to start out a cold morning on a warm note.
  9. Do-it-yourself shake. Throw milk, nutmeg, vanilla, frozen strawberries, maybe an egg, and a natural sweetener like Stevia into a blender, mix well, and you’ve got a fabulous shake you take with you on the road (that costs one-third of what they charge at juice shops).
  10. Swiss Muesli. Combine 1/2 cups of rolled oats, and 1/4 cup low fat milk or fruit juice, cover and refrigerate overnight. In the morning add 1/2 cup grated apples, 1/4 cup chopped hazelnuts, and ½ cup low fat yogurt. Mix well. Not only does this recipe cover all your nutritional bases, but you can customize it by adding or subtracting portion sizes and ingredients. For example, if you know you need more protein, use 1 cup instead of ½ cup of yogurt or milk.

I learned the key to successful, healthy eating is to think outside the norm, try new ideas, and have fun. Do you have great healthy breakfast ideas? Please share them here or on my Facebook fan page, Positive Portions.

 

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The Small-But-Mighty Flax Seed: A No-Bake, All-About-You Cracker Recipe

by Shannon on May 30, 2011

It may be small, but it’s mighty.

I’m talking about the flax seed. This tiny trouper carries one of the biggest nutrient powerloads on the planet. Not only is it low in carbohydrates and high in nutrients but studies also show that eating flax seeds may help prevent or slow the spread of melanoma and breast and prostate cancer.

Here’s a do-it-yourself, no bake, flax seed cracker recipe that’s easy, cost-effective, healthy and all about you!

Lay the Foundation

Mix these three ingredients in a large mixer bowl:

  1. 2 cups ground flax seeds
  2. 1 cup melted coconut oil
  3. 1 cup hemp powder

Add water until mixture becomes thick and “doughy”.

Make It Your Own

Now here’s where the recipe becomes all about you. What kind of cracker do you want to make? Unlike many things in life, in this recipe, you get to be The Decider. Add the ingredients of your choice and make the cracker you want to make.

Here are some suggestions:

  • Chopped apples, cinnamon and nutmeg
  • Dried onion flakes and chopped garlic
  • Caraway seeds (gives the cracker a rye-bread taste)
  • Rosemary, thyme and sage
  • Sun-dried tomatoes, olive oil and chopped olives
  • Almond butter and raisins (melt the almond butter in the microwave first)

There are no roads where you are going next.

The ingredients have no recommended portion sizes. This is the part where you’ll just have to add ingredients as you see fit – a pinch of this, a sprinkle of that, a hint of such-and-such. Just remember to add water as necessary to keep the mixture thick and doughy.

Take It Home

  1. Press the mixture flat onto a cookie sheet and spread it around as evenly as possible. Using a knife or spatula, cut mixture into squares, as large or as small as you want, leaving adequate space between squares.
  2. Place cookie sheet on a shelf in the refrigerator and let it chill for at least four hours.
  3. When finished, use a spatula to remove “crackers” from the sheet and place them in a tightly sealed storage container.
  4. Your crackers will be chewy or firm, thick or thin, depending on how you made them. You can add toppings like cheese, fruit, and nut butters or eat them plain.

Share your flax seed cracker ideas by writing in the comments section or posting on my Facebook fan page, PositivePortion. I look forward to hearing from you!

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How to Make Money Writing

May 15, 2011

In my article “How Book Royalties Work: A Quick Reference Guide,” I outlined why it can be so difficult to make a living from book royalties. But, keep in mind that book royalties are just one way an author can make money from his or her writing. Here are other ways your words can earn [...]

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Dr. Bookspan Asks: How Good Would You Look from 400 Squats a Day?

May 10, 2011

Did you know that the average non-sedentary (but not particularly active) person bends somewhere between 200 – 400 times per day? Think about it. Every time we unload the dishwasher, pick up something off the floor or tie our shoes, we’re bending. (And if you’re one of those active, high-energy types like me, you’re bending [...]

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