Dining with the Doc: Lentil Soup with Sausage and Greens

When it’s cold and dreary outside, I tend to gravitate towards warm, hearty soup dishes.  My Lentil Soup with Sausage and Greens is a perfectly comforting bowl of soup to curl up with on such a day.  It’s easy to make, inexpensive and filling enough to be eaten for dinner.  It’s also packed with nutritious ingredients and can easily be made vegetarian by omitting the chicken sausage.

The base of this soup is made with brown lentils.  Lentils are legumes and come in hundreds of varieties ranging in color from red to orange, yellow, green, brown and black.  Lentils are eaten all over the world, and are a staple in many cuisines especially in India, Europe and the Middle East.  Lentils are quick cooking and extremely versatile.  They are low in calories, fat and sodium, and also have several other health benefits.  Lentils are one of the best plant-based sources of protein, which makes them a great addition to vegetarian diets. In addition, they are high in fiber, which helps lower cholesterol levels and prevent cardiovascular disease.  They also are a good source of B vitamins (especially folate), iron, and several other minerals.

This is a great dish if you’re watching your budget- the brown lentils used in this dish cost less than one dollar.  French or Puy lentils can be substituted if you prefer them- they are more expensive but tend to hold their shape better with cooking.  Also, this dish freezes really well and can be stored in the freezer in an airtight container.  Now you can enjoy your homemade soup on busy weeknights too- simply thaw overnight in the fridge, then heat in a covered pot until warm.  

Lentil Soup with Sausage and Greens

Makes 4 servings

 4 teaspoons olive oil, divided

1 package (12 ounces) cooked chicken sausage, sliced (I used Applegate Organics chicken & apple sausage)

1 large onion, chopped

2 medium carrots, peeled and chopped

2 stalks celery, chopped

3 cloves garlic, finely chopped

1 tbsp. chopped fresh rosemary (or 1 teaspoon dried)

1 bay leaf

2 tablespoons tomato paste

8 oz. brown lentils (1 ¼ cups), rinsed

4 cups reduced-sodium chicken or vegetable broth

4 cups roughly chopped Swiss Chard, kale, spinach or other leafy green

1 tablespoon balsamic vinegar

2 tablespoons grated Parmigiano-Reggiano or Pecorino-Romano cheese

In a large Dutch oven or other heavy bottomed pot, heat 2 teaspoons oil over medium-high heat. Add the sausage slices and brown them on both sides. Transfer the sausage to a bowl.

Add the remaining 2 teaspoons oil to the pot along with the onion, carrot and celery.  Cook until slightly softened, 4-5 minutes. Stir in the garlic, rosemary, bay leaf and tomato paste and cook until fragrant, about 1 minute. Add the lentils, broth and 4 cups water. Bring to a boil, lower the heat and simmer with the lid slightly ajar until the lentils are tender, 25-30 minutes.

Using an immersion blender, puree some of the soup to thicken it.  Alternatively, remove about a quarter of the soup, puree it in a blender and then return it to the pot. Stir in the greens, vinegar and sausage and cook until the greens are wilted and the sausage is heated through, 3-4 minutes. Season the soup with salt and pepper.  Sprinkle cheese on top before serving. 

One Serving: Calories 385; Fat 12.53g (Sat 2.63g); Protein 34.5g; Carb 52.5g; Fiber 20g


What's your favorite soup?  How do you like to prepare lentils?  Leave a comment below and let me know!

Recipe Resuscitation: Shepherd's Pie

Shepherd’s pie is a centuries-old dish that originated in the UK.  Classic shepherd’s pie consists of a filling of ground lamb, sometimes with a few vegetables included, that's topped with a pillowy crust of mashed potatoes.  When beef is used in the filling instead of lamb, it’s referred to as “cottage pie.”  The dish likely originated in the North of England and Scotland where there are large numbers of sheep (hence the name) and was probably created as an inexpensive way to use up leftover meat.  It’s the ultimate, stick-to-your-ribs comfort food- the kind of dish you want to tuck into on a cold winter’s day.  

But like many traditional comfort foods, this dish is loaded with calories and fat.  So I set out to make a lighter version that would be more nutritious without sacrificing flavor.  To put my own spin on it, I decided to infuse this classic dish with Southwest ingredients like chipotle peppers, cumin, oregano and cilantro.  And instead of white potatoes, I make my topping with sweet potatoes whose natural sweetness nicely complements the spices in the filling.

Here are the reasons why my dish is healthier than traditional Shepherd’s pie:

•      Lean ground turkey instead of lamb

o       By substituting lean turkey for lamb or beef you’re cutting calories and saturated fat.  Ground turkey comes in many different varieties so make sure to choose a lean or extra lean variety.  To make up for the leaner cut of meat, I add a lot of spices to up the flavor factor without adding calories.  

•          Sneak in lots of vegetables

o      Traditional shepherds pie has a lot of meat mixed with a few vegetables like onions, carrots and sometimes peas.  My version uses more than a pound of mixed vegetables.  To save time, take a little help from the grocery store and use frozen vegetables or a mixture of fresh and frozen like I do in this recipe.  Frozen vegetables sometimes get a bad rap but they are flash frozen at their peak ripeness, a time when they’re the most nutrient-packed.  So they are a good choice in the winter months when fresh produce is not at its peak.

•         Sweet potatoes instead of Russet/Idaho potatoes

o      Sweet potatoes have about the same amount of carbohydrates as white potatoes but they are full of vitamins, nutrients and antioxidants.  And they’re low in calories (a medium sweet potato has about 100 calories), low in sodium and virtually fat and cholesterol-free.  Their rich orange color means they’re high in beta-carotene, which gets converted to Vitamin A in the body. One medium sweet potato provides more than 400% of the recommended daily intake for Vitamin A! Vitamin A is important for vision, immune health, growth and reproduction. Sweet potatoes are also high in Vitamin C, Vitamin B6, manganese and potassium.  And if all of this isn’t enough, they also are a good source of fiber, which is important for digestive health and keeps you feeling full longer.

•         No butter and cream in the potato topping

o     The mashed potato topping is usually made with lots of cream and butter, which add a significant amount of calories and saturated fat.  Sweet potatoes are naturally creamy and sweet so you don’t need to do too much to them.  I just add a little chicken stock for flavor and reduced fat sour cream to make the topping nice and fluffy.

Southwest Shepherd’s Pie

Makes 6 servings

Filling:

2 teaspoons canola oil

1 large yellow onion, chopped

1 red bell pepper, seeded and chopped

3 cloves garlic, finely chopped

1 ½-2 teaspoons chopped chipotles in adobo (seeds removed) plus 1 teaspoon adobo sauce from the can

2 teaspoons ground cumin

1½ teaspoons dried oregano

2 tablespoons tomato paste

1 lb. lean (93/7) ground turkey

2 tablespoons flour, preferably white whole wheat

1½ cups low sodium chicken stock

1 bag (1 pound) mixed frozen vegetables (I used corn, carrots, green beans and peas)

¼ cup chopped cilantro

Kosher salt and black pepper

Topping:

2½ pounds sweet potatoes (about 4 medium potatoes)

1/3 cup reduced fat sour cream

½ cup reduced sodium chicken stock, heated

Kosher salt and black pepper

2 tablespoons sliced scallions for garnish (optional)

 Preheat oven to 400 degrees F.

To make the filling, heat the oil in a large skillet over medium heat.  Add the onion and bell pepper and cook until slightly softened, 6-7 minutes.  Add the garlic, chipotles, adobo sauce, cumin, oregano, and tomato paste and cook 1-2 minutes until fragrant.  Add the turkey and cook, breaking it up with a spoon, until it is no longer pink.  Stir in the flour and cook another 1-2 minutes.  Add the chicken stock, frozen vegetables and cilantro and simmer another couple of minutes until thickened.  Season the filling with salt and pepper.  Pour the mixture into a 9-inch pie pan or 6 individual gratin dishes. 

To make the topping, pierce the sweet potatoes all over with a fork.  Place them on a plate and microwave 8-10 minutes until soft, turning them over halfway through.  Once cooled slightly, cut the potatoes in half and remove the skin.  Place the flesh in a bowl along with the sour cream and chicken stock.  Mash the mixture together with a potato masher until smooth.  Alternatively, you can pass the sweet potatoes through a food mill or potato ricer and then stir in the other ingredients.  Season the mixture with salt and pepper.

Spread the sweet potato topping evenly over the filling, spreading it all the way to the edges.  Alternatively, you can pipe the topping on with a pastry bag.  

Place the pie(s) on a baking sheet and bake in the oven 20-25 minutes until filling is warm and topping is lightly browned.  Remove from oven and garnish with scallions.  Cool 15 minutes before serving. 

One Serving: Calories 408; Fat 9.9g (Sat 2.8g); Protein 22.1g; Carb 57.2g; Fiber 8.97g

Chef Gordon Ramsey has said that shepherd’s pie is his ultimate comfort food.  What’s your favorite comfort food?  Leave a comment below and let me know!

References:

USDA Nutrient Database

Dining with the Doc: Mushroom Barley Risotto

I don’t often get to grow my own vegetables living in an apartment in the middle of New York City.  Sometimes I long for an outdoor garden where I can grow fresh herbs and vegetables a la Barefoot Contessa.   So when I heard about the Back to the Roots Grow-Your-Own Mushroom Garden Kit, I leapt at the chance to cultivate my own crop and ordered one online.  Founded by two former UC Berkley students, this kit turns “waste into wages & fresh local food” by growing gourmet mushrooms entirely from recycled coffee grounds.

I have to say that after watering it twice a day for almost two weeks without any signs of life, I had almost completely given up.  And then one morning I woke up and saw adorable little mushrooms sprouting from the cardboard box.  I actually let out a yelp of delight that made my husband come running into the room to see if I was alright!  Over the next few days, they grew even more until I had a full crop of beautiful oyster mushrooms.

Grow-Your-Own Mushroom Garden Kit

I wanted to make a dish that would do justice to these lovely mushrooms.  I immediately thought of making a risotto, one of my favorite Italian dishes, but I wanted to make a more nutritious version using a whole grain.  Risotto is a rice dish that is usually served as a primo, or first course, before the main course.  Classic risotto is prepared with a specific type of white rice.  My version, however, is made with barley (a whole grain) and cooked in the style of risotto, which means that liquid is added to the grain in increments and stirred often.  This cooking technique allows the starches in the grain to release slowly and gives the dish a creamy texture.  Barley comes in a few different varieties including hulled, pot/Scotch and pearl barley.  My recipe uses pearl barley- a type of barley that is hulled (the inedible outer layer is removed) and polished.

Pearl barley

Classic risotto is made with short- or medium-grain rice with a high starch content because these varieties give the creamiest texture.  The main types used in Italian cooking are Arborio, Carnaroli, and Vialone Nano (with the latter two considered to be the superior varieties).  Because barley risotto is not naturally going to be as creamy as traditional risotto, I like to add a little something at the end to up the creaminess factor.   Traditional risottos are finished with grated cheese and butter or sometimes mascarpone cheese.  My version uses grated Pecorino Romano cheese and a small amount of reduced fat cream cheese, which not only adds creaminess but a nice flavor as well.

Barley has a chewier texture than traditional risotto rice which may throw people off the first time they try it. However, I like the toothsome bite and find it to be hearty and comforting, especially in the winter months.  It also has a nice nutty flavor that works well with the earthiness of the mushrooms and thyme in this dish.  I also stir in some baby spinach at the end for an extra boost of nutrients and color.   This dish takes a little time and patience to make because barley takes longer to cook than traditional risotto rice.  If you don’t have the time to stand over the stove stirring the whole time, you can add the liquid in larger increments.

And finally, if you’re a purist and prefer to make a traditional Italian risotto with Arborio, Carnaroli or Vialone Nano rice, you can use the same technique that’s described in this recipe, just be sure to adjust for a shorter cooking time.  Buon appetito!

Mushroom Barley Risotto

Mushroom Barley Risotto

Makes 6 servings

 1 quart (4 cups) low sodium chicken or vegetable stock

4 teaspoons olive oil, divided use

½ yellow onion, finely chopped

2 cloves garlic, finely chopped

3 teaspoons chopped fresh thyme, divided use

1 bay leaf

Kosher salt and black pepper

1 ½ cups pearl barley

¾ cup dry white wine

4 ounces oyster mushrooms, sliced

4 ounces cremini mushrooms, sliced

2 packed cups baby spinach

½ cup freshly grated Pecorino Romano or Parmigiano Reggiano cheese

1 ounce reduced fat cream cheese

Heat the stock and 4 cups water together in a medium saucepan over medium heat. 

Meanwhile, heat 2 teaspoons oil in a large sauté pan over medium heat.  Add the onion and cook until translucent.  Add the garlic, 2 teaspoons thyme, bay leaf, 1 teaspoon salt and ¼ teaspoon pepper and cook another minute until fragrant.  Add the barley and stir to coat all of the grains with the oil.  Add the wine and cook 2-3 minutes until it is absorbed. 

Add the stock to the barley in increments of about 1½ cups, stirring often to prevent the grains from catching bottom.  Adjust the heat to keep the mixture at a low simmer.  After each addition of liquid, let the barley absorb most of the liquid before adding more.   The process should take about 40 minutes and at the end, the barley should be tender but with a chewy texture. 

While the barley is cooking, heat the remaining 2 teaspoons oil in a sauté pan over medium high heat.  Add the mushrooms and sauté until nicely browned, 3-4 minutes.  Season the mushrooms with salt and pepper.  Set aside.

When the barley is cooked, lower the heat and stir in the mushrooms, spinach, pecorino, cream cheese and remaining teaspoon of thyme.  Season the mixture with salt and pepper to taste.  Garnish with an extra sprinkle of pecorino if desired.  Serve immediately. 

One Serving: Calories 323; Fat 8.5g (Sat 3.15g); Protein 13.5g; Carb 45.9g; Fiber 8.65g

Dining with the Doc: Country Comfort Summer Favorites Cookbook

Are you looking to brighten up your winter with some fun summer recipes?  If so, you may want to check out the Country Comfort Summer Favorites Cookbook by Monica Musetti-Carlin and Mary Elizabeth Roarke.  

In their own words, "Country Comfort: Summer Favorites is a keepsake of fresh, nutritious dishes for anyone who enjoys valued summer mealtime traditions, and anyone who is looking to save a little money and create a fun family activity by cooking outdoors." This wonderful cookbook features more than 100 nutritious summer recipes with accompanying anecdotes from people across the country.  Recipes include everything from breakfast/brunch dishes to entrees, beverages and even desserts.  There are several other informative sections in the book including Chef's Tips and Menu Planner sections, just to name a few.  

I am fortunate to have four of my recipes published in this terrific book:

• Grilled Fig, Brie, and Prosciutto Pizza

• NewYork Strip Steaks with Avocado Butter and Charred Corn Salsa

• Grilled Flat Iron Steaks with Sun-Dried Tomato Chimichurri

• Grilled Swordfish with Spiced Red Pepper Sauce

Below is my recipe for Grilled Swordfish with Spiced Red Pepper Sauce.  I was inspired by Moroccan flavors and spices when I created this dish.  The creamy roasted red pepper sauce is packed with flavor and low in calories.  It pairs nicely with grilled meats like fish, chicken, pork, or steak.  It even works well as a dipping sauce for grilled vegetables.  

Grilled Swordfish with Spiced Red Pepper Sauce

Makes 4 servings

1½ teaspoons cumin seeds

1½ teaspoons coriander seeds

1 (7 oz) jar roasted red peppers, drained

1 clove garlic

1 tablespoon lemon juice, freshly squeezed

¼ teaspoon red pepper flakes

2 tablespoons vegetable oil, plus extra to brush on fish

4 (6 oz.) swordfish steaks

2 tablespoons cilantro, chopped

Lemon wedges for garnish

Sea salt and freshly cracked black pepper to taste

Preheat a gas or charcoal grill to medium-high heat.

Lightly toast the cumin and coriander seeds in a small skillet on the stove over medium-low heat until fragrant.  Place the spices in a blender along with the red peppers, garlic, lemon juice, red pepper flakes, and vegetable oil.  Blend until smooth and set aside.  Season with salt and pepper to taste.

Brush the swordfish steaks with oil and season them with salt and pepper to taste.  Grill the steaks for 3-4 minutes on each side until cooked through.  Transfer them to a serving platter and top them with the spiced red pepper sauce.  Garnish with cilantro and lemon wedges. 

To see all of the other wonderful recipes in the book, click here to buy a copy.   Also, stay tuned for the 6th book in the Country Comfort series, Cooking Across America by Mary Elizabeth Roarke and Chef Nicole Roarke, which will be coming out on July 24th.

Ingredient 911: Incredible Salmon

Ginger Soy Glazed Salmon

People are always asking me for quick, delicious, healthy meals that they can make on busy weeknights that the whole family will love.  Although that seems like a tall order, I believe this recipe fits the bill.  It’s one of my go-to meals because it’s actually deceptively simple to make yet looks elegant enough for company.  And kids love it too- in fact, it’s a great way to get them to eat fish.

Did you know that The American Heart Association has a dietary guideline recommendation that adults should eat at least two servings (3.5 oz each of cooked fish or ¾ cup flaked fish) of salmon or other omega-3 rich fish per week?  How about that the new updated 2010 USDA dietary guidelines also recommend eating two servings  (4 oz each) of seafood per week?  Until now, the twice-a-week recommendation for seafood was limited to people diagnosed with heart disease; now it’s recommended for everyone. 

So why is seafood being emphasized so much?  It’s because salmon and other fish like mackerel, herring, lake trout, sardines and albacore tuna have high levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have incredible health benefits.  Our bodies don’t make omega-3s so we must get them from our diet. Here are just a few of the things that omega-3 fatty acids do:

• They are associated with reduced cardiac death.  Specifically, they decrease the risk of irregular rhythms, may decrease triglycerides, lower blood pressure, reduce blood clotting, and slow the growth rate of atherosclerotic plaques

• Did your parents always tell you that fish is “brain food”?  It turns out they were right!  Omega-3s are important for neurological development, especially in fetal development and also in young children; research shows they may improve learning ability in children and may also help reduce the risk of dementia in the elderly

• They reduce inflammation and boost immunity and may reduce the risk of certain types of cancer and improve arthritis symptoms

 In addition to all of the health benefits provided by omega-3 fatty acids, salmon is also high in protein and has an abundance of vitamins and minerals including B-complex vitamins, selenium, phosphorus, and potassium.  And on top of all of these health benefits, wild Alaskan salmon is a sustainable fish, which means it can be eaten relatively guilt-free with regards to the environment.

Recently, there have been many concerns about mercury and other contaminants in fish.  The amount of contaminants depends on the type of fish and where it’s caught. Fish higher up in the food chain such as shark, swordfish, king mackerel and tilefish tend to have higher levels of mercury because they eat the smaller fish and therefore their levels build up.  Industrial pollution can also produce mercury that contaminates water and for this reason every state issues advisories about the safe amount of locally caught fish that can be consumed.  Salmon, however, is typically low in mercury. 

The updated USDA guidelines state that the benefits of consuming seafood far outweigh the risks, even for pregnant women.  For most people, it’s unlikely mercury would cause any serious effects but it is still recommended by the Food and Drug Administration and Environmental Protection Agency that women who are pregnant or nursing and children under 12 should avoid high mercury fish.  They can enjoy the heart healthy benefits of salmon and other low mercury fish but should limit their intake to 12 ounces/week and limit albacore tuna to 6 ounces/week. 

For those vegetarians out there, don’t worry- you can get omega-3s from supplements, but consult your doctor first as they can have adverse side effects at high doses.  Also, certain vegetarian foods such as canola oil, flaxseed, walnuts, broccoli and soybeans contain high levels of alpha-linolenic acid (ALA), another omega-3 that is good for you but hasn’t yet been proven to have the same health benefits as EPA and DHA.

The key to preparing perfect salmon is not overcooking it.  I think the best way to cook it is to pan roast it, which is a technique that restaurants use to cook proteins.  It involves searing the fish on both sides in a frying pan and then sticking the pan in the oven to finish cooking it.  By searing it first, you get a nice, golden crust and it locks in all of the juices, keeping the salmon very moist.  It only takes about 5 minutes in the oven- just enough time so that it’s barely cooked through because it will continue to cook a little more once you take it out of the oven.  By using this technique, the salmon will be buttery and moist.  In the recipe below, I top the salmon with a ginger soy glaze that forms a lovely sweet and savory coating.  For a well-rounded meal, I serve this dish with sautéed baby bok choy and brown rice- delish!

Ginger Soy Glazed Salmon with Baby Bok Choy and Brown Rice

Ginger Soy Glazed Salmon

Makes 4 servings

1/4 cup low sodium soy sauce

3 tablespoons honey

1 tsp Dijon mustard

1/2 tsp grated ginger

1/4 tsp Sriracha hot chili sauce or other hot sauce (optional)

2 tsp canola oil (or other low saturated fat oil)

4 (6-ounce) salmon fillets

Kosher salt and black pepper

Sliced scallions for garnish (optional)

Preheat oven to 400 degrees F.

Whisk the soy sauce, honey, mustard, ginger and Sriracha together in a bowl.

Heat the oil in a large oven-safe saute pan over medium high heat.  When the pan is hot, season the salmon fillets with salt and pepper and add them to the pan, presentation side down.  Cook 2-3 minutes without moving, until a golden crust forms.  Turn the fillets over and transfer the pan to the oven.  Cook 5-6 minutes until salmon is just cooked through but still slightly pink in the middle.  Carefully remove the pan from the oven and transfer the salmon to a platter.

Pan Roasting

Pour off the drippings from the pan and heat the pan on the stove over medium high heat.  Add the soy sauce mixture to the pan and cook 2-3 minutes until thickened.  Pour the glaze over the salmon.  Garnish with scallions if desired.

One Serving: Calories 319; Fat 13.1g (Sat 1.84g); Protein 34.7g; Carb 14.5g; Fiber 0.2g 

References:

American Heart Association  (AHA) Fish 101. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fish-101_UCM_305986_Article.jsp#aha_recommendation
Dietary Guidelines for Americans, 2010 (DGA). Jan. 31, 2011 Accessed at http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

Omega-3 in fish: How eating fish helps your heart http://www.mayoclinic.com/health/omega-3/HB00087

Chattipakron N, et al. Cardiac mortality is associated with low levels of omega-3 and omega-6 fatty acids in the heart of cadavers with a history of coronary heart disease. Nutrition Research. 2009;29:696.

What you need to know about mercury in fish and shellfish. U.S. Food and Drug Administration and Environmental Protection Agency. http://www.epa.gov/waterscience/fish/files/MethylmercuryBrochure.pdf. Accessed Oct. 7, 2010.

Dining with the Doc: Jump-Start Your Day Breakfast Burritos

Now that we’ve officially entered the New Year, I’ve been giving a lot of thought as to what my New Year’s resolution is going to be.  We’ve all heard the old adage,  “Breakfast is the most important meal of the day” but how many of us really follow it?  Most weekdays, I’m usually rushing out the door with only a cup of coffee to sustain me until lunchtime by which time I’m usually starving.  Of course I’ve always heard about how important eating a good breakfast is but I never really thought it was a realistic goal for my lifestyle.

So why is it important to eat a nutritious breakfast?   Studies show that people who eat a good breakfast end up eating fewer calories throughout the rest of the day.  Eating a good breakfast keeps you feeling fuller longer so that you will avoid overeating later in the day.  Although you may think that skipping breakfast will help you lose weight by cutting calories, it actually increases your risk of obesity.   Eating breakfast boosts your metabolism, which makes you burn more calories throughout the morning rather than storing them. 

Eating breakfast also helps boost your intake of important nutrients like vitamins and minerals.  People who eat breakfast are more likely to eat a healthier diet overall, including less fat and cholesterol which is good for your heart and helps to maintain a healthy weight.  Also, eating breakfast gives you more energy, which translates into increased concentration and productivity throughout the morning.  

So what exactly constitutes a healthy breakfast?  A good breakfast includes a balance of complex carbohydrates with protein, fiber, and just a small amount of fat.  This combination will keep you feeling full for many hours as opposed to the high carbohydrate breakfasts that we sometimes grab in a rush such as muffins, bagels, and sugary cereals.  These foods give you a short burst of energy, but in no time you'll be left feeling tired and hungry all over again.  The components you want to include in your breakfast are:

-            - Whole grains

-             - Lean proteins

-             - Low-fat dairy or soy products

-             - Fruits and vegetables

Photo by Enrica Proserpio (Instagram profile- enripro) 

If you include foods from all of these categories in your meal, you will be eating a healthy, well-balanced breakfast.  Need some examples?  Here are some specific examples of healthy breakfast ideas that are quick and easy to prepare:

• Bowl of whole grain cereal (watch the sugar content) with berries and skim or soy milk
• Whole grain toast with peanut butter and sliced apples
• Whole grain waffle topped with almond butter and sliced strawberries or banana
• Bowl of oatmeal with fresh or dried fruit and/or chopped nuts (apples, walnuts and cinnamon are a great combination; another good combo is blueberries and almonds)
• Whole grain toast with low-fat cottage cheese and sliced peaches or pineapple
• Parfait made with layers of fat free Greek yogurt, fresh fruit and chopped nuts or whole grain cereal
• Smoothie made with strawberries, blueberries, bananas, fat free yogurt and flax seed
• Whole wheat pita topped with low-fat cottage cheese or part-skim ricotta cheese and sliced tomatoes; serve with fresh fruit or a glass of fruit juice on the side
• Multi-grain English muffin with lean ham or turkey, reduced fat cheese and sliced tomato
• Homemade breakfast burritos (see recipe below)

My Jump-Start Your Day Breakfast Burritos are a hearty and nutritious meal to jump-start your day and set you on the right path for healthy eating all day long.  And the best part is that if you’re not a morning person, you can prepare a whole batch of them ahead of time and freeze them.  Then when you want to eat one, you just unwrap, pop it in the microwave and take it to go!

Each of my breakfast burritos includes 2 egg whites but only 1 yolk to give you a good amount of protein without too much cholesterol.  I also use sautéed vegetables including nutrient-packed red bell peppers, which are an excellent source of Vitamin C and also contain high levels of Vitamins A, E, K and B-complex vitamins as well as the antioxidant lycopene.  For an extra boost of protein and fiber, I also include nutritious black beans.  For added flavor I top the eggs with a small amount of reduced fat cheese and salsa, which is a great nutritious, low calorie condiment.  If you like extra spice, pour on some of your favorite hot sauce before you wrap it up.  

Jump-Start Your Day Breakfast Burritos

Makes 6 burritos

2 teaspoons olive oil

1 small yellow onion, chopped

1 red bell pepper, chopped

Kosher salt and black pepper

1 cup canned black beans, drained and rinsed

1 teaspoon chili powder

6 whole eggs plus 6 egg whites

½ cup shredded reduced fat cheddar cheese

6 (9-inch) whole grain wraps (I used La Tortilla Factory Smart Delicious Whole Grain Soft Wraps)

¾ cup your favorite salsa

¼ cup sliced scallions

Hot sauce (optional)

Heat the oil in a large nonstick skillet over medium heat.  Add the onions and peppers to the skillet and season them with salt and pepper.  Cook, stirring occasionally, until softened, 7-8 minutes.  Stir in the beans and chili powder and cook another 2-3 minutes until heated through.  Pour the contents of the skillet into a bowl and set aside.  Wipe the skillet clean.

Whisk the eggs and egg whites together in a large bowl along with ½ teaspoon salt and ¼ teaspoon black pepper.  Spray the skillet with nonstick cooking spray and heat over medium heat.  Add the eggs and cook them, stirring occasionally, until soft curds form.  Stir in the cheese and cook another minute until melted.  Remove from heat.

Spread each tortilla with equal amounts of the veggie/bean mixture and top with the scrambled eggs.  Spread 2 tablespoons salsa, some sliced scallions and hot sauce (if using) on top.  Roll the tortillas up burrito style- fold the side closest to you over the filling, then fold both sides in toward the center and roll up.  Serve alone or with reduced fat sour cream, if desired.      

If not eating right away, wrap each burrito in plastic wrap or aluminum foil and freeze.  To reheat, unwrap and microwave until warm, about 2 minutes, turning over halfway through.  For a crispier wrapping, heat in the microwave, then bake in a 450° oven for 5 to 10 minutes.

Special thanks to Enrica Proserpio for the stunning photo of the berries and yogurt.  We've recently "met" over Instagram, and I've really enjoyed looking at all the beautiful pictures of her life in Italy.

References:
Wyatt HR, et al. Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity Research. 2002;10:78.

Purslow LR, et al. Energy intake at breakfast and weight change: Prospective study of 6,764 middle-aged men and women. American Journal of Epidemiology. 2008;167:188.
Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn., Jan. 25, 2011.
Kerver JM, et al. Meal and snack patterns are associated with dietary intake of energy and nutrients in US adults. Journal of the American Dietetic Association. 2006;106:46.
Gibson SA, et al. What's for breakfast? Nutritional implications of breakfast habits: Insights from the NDNS dietary records. Nutrition Bulletin. 2011;36:78.