Sticky Oats

Oatmeal is a traditional favorite breakfast for a reason; it provides energy, fiber, and tons of nutrients. Low on the glycemic index, oatmeal is a great way to start your day. Just be sure to opt for whole rolled or steel-cut oats (preferably organic) instead of instant oatmeal as processing strips nutrients and adds unnecessary sugar. For a super healthy, protein-packed oatmeal that’s delicious and nutritious, try sticky oats!

FullSizeRender_2Sticky oats: (makes 2 servings)

  • 2/3 cup rolled oats (preferably organic)
  • 1 egg + 1 egg white
  • 1 teaspoon vanilla extract
  • 1 tablespoon pure maple syrup
  • 1 tablespoon ground flax seed

Bring 1 cup of water to a boil on stove. Add all ingredients above and stir at low heat until desired consistency (about 10 minutes.) Add your favorite oatmeal toppings (nut butter, dried fruit, etc.) and enjoy!

One Healthy Breakdown: the stickier, the better!

Healthified Fried Rice

Fried rice is one of those amazingly delicious indulgences I never thought of making at home. Until I did. And put it on instagram. And got lots of likes. So I decided I’d share my recipe for fried rice that is delicious AND nutritious! Forget the take-out, this recipe is a win-win and a whole meal in itself! Now if I could only crack the egg like the true hibachi masters…

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Makes two large servings: (recipe is flexible, use what you have/like)

  • 1 cup cooked brown rice
  • 1 egg and 1 egg white
  • 2 scallions, chopped
  • 1 clove of garlic, chopped
  • Green peas
  • Mushrooms
  • Bean Sprouts
  • Broccoli or broccoli slaw
  • Water chestnuts
  • Edamame (cooked and de-shelled)
  • Lean protein (chicken, beef, tofu, tempeh, etc. Your choice)
  • 1 small piece of ginger root or dash of ginger spice
  • 1.5 tablespoon low sodium soy sauce or Bragg’s Liquid Aminos
  • 1 tablespoon coconut oil
  • 2 teaspoons safflower oil (or oil of choice)

Cook lean protein in 1 teaspoon safflower oil and a teaspoon of soy sauce. In separate pan, sauté scallions, garlic, and ginger in safflower oil until light brown. In one more pan, sauté all vegetables and add scallion mix at end. Add rice, coconut oil, protein, edamame, and remaining soy sauce and mix all together, cooking on medium heat. Lightly beat egg and egg whites and pour over rice. Continue to mix until egg is cooked and spread evenly throughout. Remove from heat once rice is desired consistency/crispness (just takes a minute or two)

One Healthy Breakdown: Another great comfort food gone healthy!

Sweet Apple Pancakes

This deliciously warm and comforting breakfast is light enough to eat year round, enjoy!

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Mix the following ingredients in a bowl for batter: (single serving, multiply for more.)

  • 3 tablespoons flour of choice (I used buckwheat because that’s what’s in my cabinet.)
  • ¼ cup organic, unsweetened applesauce
  • 1 tablespoon raw oats
  • 1 teaspoon cinnamon
  • 1 tsp stevia
  • splash of almond milk
  • 1 egg or 2 egg whites (substitute with water and flaxseed)

Serve with maple syrup or garnish with sliced apples and chopped nuts. Enjoy every last bite.

One Healthy Hamptons: You can never have too many pancake recipes up your sleeve!

Colorful Veggie Frittata

photo(91)This veggie frittata was a huge hit here among my Labor Day house guests! Made with eggs, egg whites, lots of veggies, and a touch of cheese, it’s tasty, savory, and satisfying. Best of all, it only takes about 30 minutes! (Feel free to sub your favorite veggies.)

Preheat oven to 375 degrees.

Ingredients:

  • 4 eggs plus 2 egg whites
  • 1 handful arugula
  • 5 whole white mushrooms
  • 1 bunch baby broccoli (cut in small pieces, discard stems)
  • 1 tomato
  • 1 zucchini
  • A few tablespoons chopped scallions
  • spices to taste (basil, rosemary, salt, and pepper)
  • 2 tablespoons chevre cheese (optional, sub for favorite cheese or leave out)
  • Pan spray

In a pan, cook broccoli and mushrooms with half of scallions. Turn off heat and add arugula to flash sautee. Beat eggs in a separate bowl. Add spices and remaining scallions. Mix in veggies and cheese. Pour mixture in a greased oven-safe dish and cook for 20-30 minutes (test with a fork to ensure eggs are cooked through.) Let cool and serve!

One Healthy Breakdown: this better breakfast packs protein, fiber, and frittadeliciousness!

Banana Chocolate Chip Yum Muffins

photo 3Bananas getting a little too ripe on the counter? These bad boys are the perfect solution and make the yummiest breakfast or snack any day! Recipe makes about a dozen muffins.

Ingredients:

  • 3 ripe bananas
  • 2 eggs (or flax egg for vegan alternative)
  • 1/2 cup almond flour
  • 2 teaspoons coconut oil
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or pure maple syrup
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon cinnamon
  • 1/3 cup carob or dark chocolate chips
  • 1/3 cup chopped nuts (optional)
  • 1 tablespoon raw oats to top (optional)

1. Preheat oven to 375 degrees. Mix all ingredients in a food processor or blender.

2. Spray muffin pans (I use organic coconut oil spray or cupcake liners) and pour batter, top with oats or toppings of choice (coconut and peanut butter are fab too!) Bake for 15-20 minutes and voilà!

photo 1One Healthy Breakdown: Healthy? Check. Breakfast? Check. Snack? Check. Dessert? Delicious!