Friday, May 10, 2013

Berry Crispy Yogurt

2 cups (16 ounces) greek yogurt
1/3 cup fresh blueberries
1/3 cup fresh strawberries
2 Tbsp. applesauce
1/2 cup kashi cereal

Combine all ingredients in a bowl. Eat immediately. Serves 2

Nutritional Information: (per serving) Protein: 15 gFiber: 4 gCarbs: 36 gFat Total: 1 gSaturated Fat: 0 g

Frittata with Swiss Chard, Tomatoes, and Parmesan

Swap out chard for fresh spinach in this easily-customizable recipe.


Nonstick cooking spray
(1¼ cups) egg whites
4 large eggs
1/2 cup nonfat milk
¼ cup shredded Parmesan cheese
Sea salt and ground black pepper (to taste; optional)
1/2 tsp. ground nutmeg
1 Tbsp.         olive oil
1 medium onion, chopped
2 cups chopped Swiss chard or fresh spinach
1 cup grape tomatoes, cut in half


1. Preheat oven to 350° F.
2. Combine egg whites, eggs, milk, cheese, salt (if desired), pepper (if desired), and nutmeg in a medium bowl; whisk to blend. Set aside.
3. Heat oil in a large ovenproof skillet over medium heat.
4. Add onion and chard; cook for 4 to 5 minutes, or until tender. Turn off heat. 5. Lightly coat sides of skillet with spray.
6. Add tomatoes and egg mixture to skillet.
7. Place skillet in oven. Bake for 20 to 25 minutes or until puffy and set.

Tip: You can use spinach, kale, or other favorite greens instead of the Swiss chard. You can also mix the greens for a total of 2 cups.

Nutritional Information: (per serving)

Calories: 131Fat: 7gSaturated Fat: 2gCholesterol: 144gSodium: 273mgCarbs: 4gFiber: 1gSugars: 3gProtein: 12g

Beneficial Breakfast

Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents.

It's not just about eating something, anything, shortly after you wake up. It's about eating the right things! Love your Lucky Charms? Your body and brain doesn't. It'll hold you over for minutes instead of hours and will have you reaching for a mid-morning doughnut faster than you can come up with an excuse for being late.

Stock up on the following for breaking your fast instead: real fruit (not just fruit juice), oatmeal, nuts, cheese, low fat yogurt, low fat cottage cheese, eggs, egg whites and whole wheat breads. Hard boiled eggs and an apple are also a good combo. Low fat cottage cheese with fruit on top is delicious.  I’ll teach you to make healthy meals and enjoy every bite!

Enjoy yummy breakfast that your body and mind will love you for!

Frittata with Swiss Chard, Tomatoes and Parmesan
Berry Crispy Yogurt