Recipes

Supercharge Your Fitness 

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April 2019

Breakfast or “Break - the - fast!” Long-hailed the most important meal of the day, it has been a topic of research and debate. A nutritious, balanced breakfast is both energizing and satisfying and a break from the fast of a nice long sleep. Then there’s brunch – the new happy hour – a fun way to reconnect with family and friends on a lazy weekend morning. Brunch can be a hybrid of breakfast and lunch dishes or a flexible meal to announce an occasion. This time of year there’s always a reason to brunch…Mother’s Day, Father’s Day, Easter, graduation…you name it!


What is typical for you?

The balance of food is important – rich and low calorie, savory or sweet. The balance of prep is important – no slaving early morning hours before guests arrive. Set the table and prep the night before and enjoy some extra time in bed or hit the gym early! A balance of foods from all the food groups is also important including protein-rich foods like eggs, dairy foods like Greek yogurt, fruit and veggies and whole grains like whole wheat bread or cereal to name a few.


Eggs are eggstra-ordinary and a nutrient goldmine and are often the centerpiece at a brunch meal! One large egg has varying amounts of 13 essential vitamins and minerals and high-quality protein, all for 70 calories. While egg whites contain some of the eggs’ high-quality protein, riboflavin and selenium, the majority of an egg’s nutrient package is found in the yolk. So don’t yolk around – eat that egg yolk! The yolk contains Vitamin D which is critical for bone health and immune function. Eggs are one of the only foods that naturally contain vitamin D; choline that is essential for normal functioning of all cells, and very important during pregnancy to support healthy brain development of the fetus; and lutein and zeaxanthin, antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration, a disease that develops with age.


Here are a few recipes for your next Eggstra-ordinary breakfast or brunch!!

 

Berry Fruit Salad with Lemon Sauce

 

Ingredients:

  • 1/8 cup prepared lemon curd
  • ½ cup plain or vanilla-flavored Greek yogurt
  • 1 quart fresh strawberries, hulled and quartered
  • 1 pint fresh blueberries
  • 1 pint fresh blackberries
  • 1 pint fresh raspberries
  • Fresh mint leaves for garnish

Instructions:

  • To prepare the sauce, place lemon curd and yogurt in a small bowl and stir until blended. 
  • Wash and drain fresh berries and combine them in a serving bowl.
  • Serve berries with a dollop of lemon sauce.


Yield:  4 servings


Source: adapted from eatingwell.com


Chicken Sausage Slow-cooker Breakfast Casserole

 

Ingredients:

  • Nonstick cooking spray
  • 1 Tbsp olive oil
  • One 12-ounce package cooked smoked chicken sausage with an apple cut into bite-size pieces
  • 1 large sweet potato, peeled and chopped
  • 1 medium red bell pepper, chopped
  • 1 leek, white and light green part only (or 2 green onions)
  • 8 eggs, lightly beaten
  • ½ cup low-fat milk
  • ¾ cup shredded reduced-fat cheddar cheese (approx 3 ounces)


Instructions:

  • Coat a four-quart slow cooker with cooking spray; set aside.
  • In a large nonstick skillet heat oil over medium heat.  Add sausage; cook for 6-8 minutes or until brown. Add sweet potato, red bell pepper and leek; cook for 3-5 minutes or just until tender, stirring occasionally. Transfer sausage mixture to the prepared slow cooker.
  • In a medium bowl, combine eggs and milk. Stir in ½ cup of the cheese. Pour egg mixture over sausage mixture in cooker. Cover and cook on low-heat setting for 1-2½ hours or until eggs are set.
  • Sprinkle with the remaining ¼ cup cheese. Let stand for ten minutes before serving.


Yield:  8 servings


Source: adapted from bhg.com


Crunchy Bran French Toast

 

Ingredients:

  • 8 slices whole-grain bread
  • 4 Tbsp fat-free or light cream cheese
  • 4 tsp low-sugar orange marmalade
  • 2 large eggs plus 2 egg whites
  • Zest and juice of 1 orange
  • 1 tsp vanilla extract
  • 1½ cups bran flakes cereal
  • 1 to 2 Tbsp canola oil
  • 1 to 2 Tbsp unsalted butter
  • 2 Tbsp confectioner’s sugar (optional)


Instructions:

  1.  Spread four bread slices with one Tbsp cream cheese each; spread the other four with one tsp marmalade each. Combine to make four sandwiches.
  2. Whisk the whole eggs, egg whites, orange zest and juice and vanilla in a shallow bowl. Place the bran flakes in a resealable plastic bag and crush with a rolling pin or your hands. Pour the crumbs onto a plate. Dip both sides of each sandwich in the egg mixture, then in the crumbs, gently pressing the crumbs onto the bread.
  3. Heat one Tbsp each oil and butter in a skillet or griddle over medium heat. Add the sandwiches in batches and cook until the outside are golden and the insides are melted, 3-4 minutes per side.
  4. Slice the French toast sandwiches into triangles. Sprinkle with confectioner’s sugar if desired.

Yield:  4 servings


Source:  foodnetwork.com


Cindy KlecknerBoost your fitness plan with a Nutrition Consultation with Cindy Kleckner, RDN, LD, FAND,  a registered dietitian nutritionist and culinary expert at the APEX Centre, City of McKinney’s Aquatic and Fitness Facility.  Contact Cindy at 214-293-5306 or email at clkleck@aol.com.


Nutrition consulting info