Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Scrambled Egg and Gouda English Muffin September 28, 2010

Scrambled Egg and Gouda English Muffin

  Jamie says:  Good morning, readers!  Start your day off right with breakfast.

 Scrambled Egg and Gouda English Muffin

 Ingredients:

  •  1/2 Thomas’ 100% whole wheat English muffin
  • one 4-grain large omega-3 egg
  • 1 slice Boar’s Head imported gouda
  • dash salt
  • dash black pepper

Directions:

  1. Toast English muffin half in a toaster.
  2. Heat a saute pan on the stove top on medium heat.  Crack an egg into a bowl and beat with a fork.  Spray a frying pan with PAM cooking spray.  Pour egg into pan and stir frequently until egg is scrambled and cooked.  (Use a new fork when at the end when the egg is cooked, so you are not getting raw egg on your cooked egg).
  3. Place cheese on hot English muffin.  Add egg on top of cheese.  Add salt and pepper.  Serves: 1.  Enjoy!

Tasty!  The Gouda cheese was a special treat, too. 

  • Nutrition note:  The more I read, the more I believe that you should not toss the egg yolk when making eggs.  Only the egg yolks (not the whites) contain choline.  Choline is especially important for pregnant women, since women with lower intakes of this nutrient during pregnancy were found to have increased risk of having a child with neural tube defects.
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Honey Nut Toasted Oats Cereal with Banana, Almonds, and Honey September 27, 2010

Honey Nut Toasted Oats Cereal with Banana, Almonds, and Honey

Jamie says:  You probably won’t believe it, but I made this placemat in grad school last year.  My class (all 6 of us) developed a family nutrition program called Get Healthy Together.  We each developed two lessons with experiential learning activities and snacks.  The placemat was from one of my classmate’s activities.  It was a fun week. 

Honey Nut Toasted Oats Cereal with Banana, Almonds, and Honey

Ingredients:

  • 1 medium banana
  • 1 1/2 cups Publix honey nut toasted oats cereal
  • 1/4 cup Wonderful mini almonds, roasted & salted
  • 1 tablespoon honey (Highland Manor from Leigh Anne’s wedding)
  • 1 cup Publix skim milk

Directions: 

  1. Slice banana and add to a bowl along with cereal, almonds, honey, and milk.  Serves: 1.  Enjoy!

I love the sweet and salty combo!  (Thank you for the honey, Leigh Anne.)  The crunch of the almonds is a plus, too. 

  • Nutrition note: Don’t miss out on breakfast!  In addition to “tasting good and filling you up” (see picture), eating breakfast can help with weight management.  Research suggests that those who eat breakfast have a lower Body Mass Index (BMI) than those who skip.
 

Coconut Fig Milkshake September 16, 2010

Coconut Fig Milkshake

Kathryn says: Here’s a scenario: You’re at the grocery store, and figs are buy one, get one free. It’s a no-brainer – you put them in your cart and begin devouring them that day. But after about a week, you’ve only plowed through one carton, and things are becoming routine. Wash. Eat. Repeat. Clearly, you’ve exited the honeymoon stage. How do you bring back the magic? What can you do to spice things up?

You do the unthinkable. Chart new territory. Throw them in a milkshake.

Ingredients:

1 cup of fat-free milk

2 tbs. sweetened coconut flakes

3 large figs, washed with stems removed

Directions:

1. Put all ingredients in a blender.

2. Blend thoroughly, until frothy.

3. Pour into a cup and serve. (I recommend using a wide straw due to the coconut flakes.)

 

Almond and Blueberry Jelly Sandwich September 11, 2010

Almond and Blueberry Jelly Sandwich

Almond and Blueberry Jelly Sandwich on the Diagonal

 Jamie says:  I’m switching things up.  Forget the boring peanut butter and jelly sandwich…here’s my new take on it.  Oh, and try cutting it on the diagonal for a change.  🙂 

 Almond and Blueberry Jelly Sandwich 

Ingredients:   

Directions: 

  1. Spread fruit spread on a slice of bread.  Stick almonds in jelly.  Put other slice of bread on top.  Cut on the diagonal.  Serves: 1.  Enjoy!

I love the crunch of the almonds.  The blueberry flavor is nice for a change, too. 

  • Nutrition note:  Look for fruit spreads that are made with real fruit and/or juice, such as Crofter’s Just Fruit Spreads (Mom bought me a jar from Whole Foods Market), that do not have any added sugar or sweeteners.  They are often lower in calories and provide more nutrition, such as vitamin C.
 

Orange Date Chicken with Artichoke Hearts, Parsnips, and Black Beans September 8, 2010

Orange Date Chicken with Artichoke Hearts, Parsnips, and Black Beans

Jamie says:  I had this vision of using dates on chicken for a while.  Tonight, after a great 6-mile trail run with the triathlon team, I made it happen.  K joined me in the kitchen and we made: 

Orange Date Chicken with Artichoke Hearts, Parsnips, and Black Beans

Ingredients:

  • 1 bag (1 lb) parsnips
  • 2 Tbsp extra virgin olive oil
  • 1/2 tsp thyme
  • 1/2 tsp rosemary
  • 1/2 tsp sea salt
  • 1 tsp fresh parsley
  • 2/3 lb chicken cutlets (thinly sliced)
  • 1/4 cup Tropicana 100% pure & natural orange juice with calcium & vitamin D
  • 1/4 cup Sunsweet California chopped dates
  • 1/2 Tbsp ginger
  • one 14-oz can Vigo artichoke hearts
  • 1 can Publix black beans in seasoned sauce

Directions:

  1. Pre-heat oven to 375° F.  Wash and slice parsnips and put in a 13 x 9 inch baking dish (i.e. Pyrex).  Add about 1 1/2 Tbsp (reserving the other 1/2 Tbsp), thyme, rosemary, and sea salt.  Wash fresh parsley and add.  Mix well and bake for about 30 minutes or until soft.
  2. Rinse chicken and add to a saute pan.  Pour orange juice on top.  Add dates and ginger.  Cook on low heat for about 7 minutes and then flip the chicken over to cook the other side and cook for an additional 7 minutes or until done.
  3. Drain artichoke hearts and put in a saute pan with remaining 1/2 Tbsp olive oil.  Cook on low heat for about 12 minutes or until warm.
  4. Pour black beans in a bowl.  Put a wet paper towel on top.  Microwave for about 3 1/2 minutes or until warm.  Drain beans.
  5. Serves: 2 (with some leftover parsnips and beans).  Enjoy!

K and I really enjoyed the flavor of the chicken!  The dates and orange juice gave it a sweet taste, and the ginger was a nice touch. 

  • Nutrition note:  Go for the orange juice that has calcium and vitamin D added!  In my vitamin D thesis study, about 86% of UF college students had vitamin D insufficiency or hypovitaminosis D status (<40 ng/ml).  Vitamin D is important for bone health and muscle strength.  It also has anti-inflammatory and is protective against many diseases, including cardiovascular disease.
 

Chilled Black Bean Soup September 7, 2010

Chilled Black Bean Soup

 

Jamie says:  This no-cook soup is quick and easy.  The perfect lunch for a hot day. 

Chilled Black Bean Soup

Ingredients: 

Directions: 

  1. Drain most of liquid from black beans and refrigerate beans until chilled.  Pour beans in bowl.  Add salsa and feta.
  2. Wash green onion and avocado.  Chop and add to bowl.
  3. Add chips.  Serves: 1.  Enjoy!

Nutrition note:  Food Should Taste Good multigrain tortilla chips contain 3 g of fiber per serving and have no trans fats- and, as their name implies, they taste really good.