Nova on an English Muffin with Cream Cheese, Shredded Lettuce, Onion, and Tomato November 30, 2011

Jamie says: I visited the newest arrival to my big Italian family the other day- baby Cecilia (or Baby C as we like to call her). She is so adorable- all 7 lbs, 9 oz of her- and she’s my Godchild! I held her in my arms… so precious! Her big eyes looked around  as if to take everything in. Her skin was so soft and her hair smelled baby fresh. She was less than a week old and seemed so fragile. What a treat it was to hold a baby, especially when the baby is your Godchild. I fell in love with her instantly!

Oh, the food! That’s right… We’ll after my Dad and I visited Baby C, we journeyed to Publix. I saw nova (smoked salmon) on the shelf and it looked so tasty… it was a little pricey, but I thought, it’s cheaper than ordering it out. I tossed it in the cart. Yesterday for lunch I made…

Nova on an English Muffin with Cream Cheese, Shredded Lettuce, Onion, and Tomato

It was delicious! I love the smoky flavor of nova, the smooth cream cheese on the crunchy English muffin, the bite of the onion, the thinly shredded lettuce, and the salted, juicy tomato!

So flavorful!

Nova on an English Muffin with Cream Cheese, Shredded Lettuce, Onion, and Tomato

Ingredients:

• one 100% whole wheat English muffin (Thomas’)
• 2 tsp cream cheese (Philadelphia)
• 2 leaves Romaine lettuce (Publix)
• 1 small vine-ripened tomato
• dash sea salt
• dash freshly ground pepper
• 1 slice yellow onion
• 3 slices nova (Vita Classic Atlantic Nova Salmon)

Directions:

1. Cut English muffin in half. Toast in toaster until golden brown and slightly crispy. Spread cream cheese on both halves.
2. Wash and dry lettuce. Roll vertically and place on a cutting board. Cut horizontally into very thin strips. Place shredded lettuce on top of English muffin halves.
3. Cut tomato. Top with sea salt and freshly ground pepper. Place on top of lettuce.
4. Place sliced onion rings on lettuce. Top with nova. Enjoy!

Serves: 1

• Nutrition note: Tired of the typical ham or turkey sandwich for lunch? Add a little variety- and heart-healthy omega 3s- with seafood like nova or lox, canned tuna and salmon, and sardines.

Pumpkin Pie Waffles November 17, 2011

Jamie says:  The countdown begins. Seven days until Thanksgiving! Do you have your holiday breakfast in  mind yet? How about that pumpkin pie recipe? Even if you do, does it take under 5 minutes to make? Is it relatively healthy? Consider making Pumpkin Pie Waffles instead. They are absolutely delicious.

Pumpkin Pie Waffles with a mug of cold skim milk sprinkled with a pumpkin pie spice

It’s like having a waffle cone for the crust!

Pumpkin Pie Waffles- for breakfast or dessert

Pumpkin Pie Waffles

Ingredients:

• 2 Tbsp walnut halves (Kirkland Signature)
• 2 whole grain waffles (Kashi 7 Grain)
• 2 Tbsp pumpkin butter- pumpkin, sugar, spices (Lynman Orchards)
• 2 sprays light whipped cream (Publix)
• dash pumpkin pie spice (Spice Islands)

Directions:

1. Crush walnut halves.  Place on a microwave-safe plate and microwave for 4 minutes, stirring every 1 minute.
2. Meanwhile, heat waffles in toaster.
3. Spread pumpkin butter on waffles.  Spray whipped cream on top; sprinkle with walnuts; and dust with pumpkin pie. Enjoy!

Serves: 1-2

Serving suggestion:  Serve with a mug of cold skim milk sprinkled with a pumpkin pie spice.

• Nutrition note: Pie crusts can be laden with saturated fat and trans fat.  Enjoy a healthy crust by using Kashi waffles.  Two Kashi 7 Grain waffles no trans fat and only 0.5 g of saturated fat, plus they provide half of your whole grains for the day and other health benefits.

Chocolate Peanut Butter Oatmeal with Sliced Bananas November 7, 2011

Jamie says: I usually like breakfast food for breakfast, lunch food for lunch, and dinner food for dinner. But not lately! I couldn’t believe I wanted my leftover Chipotle burrito for breakfast last week and oatmeal for lunch today.

But not just any oatmeal… I craved Chocolate Peanut Butter Oatmeal with Sliced Bananas. So, I made it.

Chocolate Peanut Butter Oatmeal with Sliced Bananas

It was really quite delicious. Ever enjoyed peanut butter on a banana? Or made chocolate peanut butter cups? Or went out for fondue and dipped banana slices in the chocolate? Or maybe had a peanut butter and banana sandwich for lunch? This dish is the best of the three worlds. Chocolate + peanut butter + banana on oatmeal = can’t go wrong!

Looks like the inside of a giant chocolate peanut butter cup!

Chocolate Peanut Butter Oatmeal with Sliced Bananas

Ingredients:

• 1/2 cup old fashioned oats (Quaker)
• 1 cup water
• 1 medium banana
• 1/2 cup chocolate pudding (Kozy Shack)
• 1 Tbsp natural peanut butter (Smucker’s)

Directions:

1. Pour oats and water into a microwave-safe bowl. Cook for 3 minutes. Stir oatmeal.
2. Meanwhile, slice banana.
3. Top oatmeal with chocolate pudding, peanut butter, and sliced banana. Enjoy!

Serves: 1

• Nutrition note: Trans fat alert! Check your peanut butter and pudding for trans fats. Don’t be deceived by the words “0 grams of trans fat per serving”… read the ingredients and avoid products with the words “partially hydrogenated oils.”

Cheerios with Pistachios, Strawberries, and Organic Milk October 18, 2011

Jamie says:  I’m 25 today. Woot, woot. I’ve totally accepted this milestone age. I’m a quarter of a century now. Legit. I’ve been told I can rent a car on my own; not like I plan on it, but, hey, I can do it!

I woke up at sunrise this morning (naturally, I might add) and made this delicious and easy breakfast…

My breakfast of champions... cheers to 25!

If I could have had anything for breakfast today, this would be it. Seriously. So here it is…

Cheerios with Pistachios, Strawberries, and Organic Milk

Cheerios with Pistachios, Strawberries, and Organic Milk

Ingredients:

• 30 pistachios
• 5 strawberries
• 1 cup Cheerios
• 1/2 cup fat free milk (organic)

Directions:

1. Shell pistachios. Place nuts in a cereal bowl.
2. Cut stems and leaves from strawberries. Slice berries. Add to bowl.
3. Pour Cheerios in bowl. Use a spoon to mix Cheerios, strawberries, and pistachios.
4. Pour milk on top. Enjoy!

• Nutrition note: The vitamin C in the strawberries helps you better absorb the iron in the Cheerios.

Tofu & Egg Arugula Parmesan Omelet October 7, 2011

Tofu & Egg Arugula Parmesan Omelet

Jamie says:  After enjoying the evening with fellow Gators at my first Broward County Gator Club event, I was looking for part 2 of my dinner.  I quickly made this Tofu & Egg Arugula Parmesan Omelet.

The tofu took on the flavor of the eggs and made it a hearty omelet.  Using the omelet pan made it easy to flip and made the eggs nice and fluffy.

Tofu & Egg Arugula Parmesan Omelet

Ingredients:

• 3.5 oz (1/4 of 14 oz package) extra firm tofu (TofuPlus)
• 1 tsp canola oil
• 2 large eggs (4 grain omega 3)
• 1 cup arugula
• 2 Tbsp onion
• 2 Tbsp tomato
• dash salt
• dash freshly ground pepper
• 1 Tbsp grated parmesan cheese
• 2 Tbsp ketchup
• no-stick cooking spray

Directions:

1. Cut tofu into cubes.  In a non-stick pan on medium high-heat, add canola oil and diced tofu.  Cook for about 8 minutes or until lightly browned, stirring constantly.
2. Crack eggs in a bowl.  Beat with a fork.
3. Chop onion and tomato.
4. In an omelet pan on medium heat, pour in egg.  Add cooked tofu, arugula, and chopped onion and tomato.  Close lid.  Cook for about 3 minutes.  Flip.  Cook for an additional 3 minutes or until cooked throughout.
5. Top with salt, pepper, Parmesan cheese, and ketchup.

Serves: 1

• Nutrition note:  The Tofu & Egg Arugula Parmesan Omelet is a high protein and low carbohydrate meal.

Waffles with Chilled Pears and Almonds September 28, 2011

Waffles with Chilled Pears and Almonds

Jamie says:  It’s time to start getting back into my triathlon training.  My new running shoes were begging me to be used.  So, this week was my first week back.  It felt great to get into the pool (my favorite place) and start “running” again.  I’m really trying to balance it out- swim, bike, run, weights, yoga, and rest days.  Yoga has been a nice addition to the mix- it keeps me from getting too tight and enables me to do my next workout.  And you can’t forget the delicious, healthful food that goes along with the training…

Waffles with Chilled Pears and Almonds

Ingredients:

• 2 Kashi 7 Grain waffles
• 1 Bartlett pear, ripe, refrigerated
• 1 Tbsp Smart Balance Whipped Buttery Spread, organic
• 2 Tbsp POM Wonderful Mini Almonds, roasted & salted

Directions:

1. Heat waffles in a toaster.
2. Chop a pear.
3. Spread Smart Balance on waffles.  Top with chopped pear and almonds.

Serving suggestion:  Serve with a cup of cold, fat free milk.

Sweet and salty.  I like the contrast of the cold pear and warm waffle.

• Nutrition note:  A balanced breakfast is a great way to start your day!  This meal provides protein (from the almonds and some from the waffles) and lots of fiber (from the pears, waffles, and almonds) to keep you full and satisfied longer.

Cinnamon Raisin Polenta with Sour Cream and Apple Sauce September 27, 2011

Cinnamon Raisin Polenta

Cinnamon Raisin Polenta with Sour Cream and Apple Sauce

Jamie says:  Somehow, I must have had selective reading when I was looking over the polenta label.  I made sure it was gluten-free and thought I made sure to get the plain variety, but somehow, I must have glossed over the words “cinnamon” and “raisin.”  So, you can imagine how surprised I was when I saw black chunks (aka raisins) in my “plain” polenta- the plain polenta that I was going to top with tomatoes and shrimp.  But, it turned out to be a good mistake.  The cinnamon raisin polenta was something we never tried (and probably never would’ve).  Mom was hesitant at first but then made embraced the idea and even suggested the apple sauce…

Cinnamon Raisin Polenta with Sour Cream and Apple Sauce

Ingredients:

• 17 oz roll cinnamon and raisin polenta (Marjon)
• 1 1/2 Tbsp canola oil (Publix)
• 1/4 tsp ground cinnamon (McCormick)
• 2 tsp light brown sugar (Publix)
• 4 Tbsp sour cream (Breakstone’s)
• 1 cup natural applesauce (Mott’s)

Directions:

1. Pre-heat a large frying pan on the stove on medium-high heat.  Slice polenta into 1/2 inch thick circles.  Pour oil in the pan.  Carefully place slices in the pan.  Heat for about 6 minutes or until lightly browned.  Flip.  Cook for an additional 6 minutes or until lightly browned.
2. Sprinkle with cinnamon and brown sugar.
3. Top with sour cream and dip in apple sauce.  Enjoy!

Serves:  4

Tastes like a combination between sweet cinnamon raisin bread, latkes, and cinnamon rolls.  It was so good, we were looking for more.

• Nutrition note:  Consider making a healthy substitute in your cooking by replacing butter with healthy oils, like canola oil.  Over time, a lot of saturated fat in foods like butter can make your arteries less elastic and make blood flow more difficult.

Pumpkin Butter, Banana and Coconut Shake September 23, 2011

Ingredients for PB&C Shake

Blending the PB&C Shake

PB&C Shake

Kathryn says: Happy Fall! J came home with a Starbucks Pumpkin Spice Frappuccino yesterday, and it made me want to cook with pumpkin. I woke up this morning and put this tasty shake together with what we had around the house. I like to call it a PB&C Shake.

Pumpkin Butter, Banana and Coconut Shake

Ingredients:

• 2-3 ice cubes
• 1/2 banana
• 3 oz (1/2 of a small container) of coconut yogurt (I used Publix CocoRico yogurt)
• 1 tsp pumpkin butter (I used Lyman Orchards Pumpkin Butter that my Dad brought home from a trip to Connecticut, but you can make it with canned pumpkin, sugar and spices such as ground cinnamon, nutmeg and cloves)
• 1 tsp milk (I used non-fat Lactaid)

Directions:

1. Put all ingredients in blender.
2. Blend until ice is fully blended.
3. Pour into cup and enjoy as a breakfast drink, snack or dessert.

• J’s nutrition note: Using yogurt as a base for shakes adds calcium, which helps maintain strong bones.

Pumpkin Spice Oatmeal

Pumpkin Spice Oatmeal

Pumpkin Spice Oatmeal

Jamie says:  Happy fall!  Today’s the first day of the season and it’s also one of my favorite days of the year.  I have no idea why I have this strange connection to the number 23 and September 23rd, but for some reason, I love the date.  And I also love all of the pumpkin foods and beverages that become available.  I “pre-gamed” with two Starbucks Pumpkin Spice Frappuccinos this week… but to officially kick off the season, I made…

Pumpkin Spice Oatmeal

Ingredients:

• 1/2 cup old-fashioned oats (Quaker)
• 1 cup water
• 2 Tbsp raisins (Publix)
• 1/4 tsp pumpkin pie spice (Spice Island)
• 2 Tbsp pumpkin butter- pumpkin, sugar, spices (Lynman Orchards)
• 2 Tbsp fat free milk (Publix)

Directions:

1. In a microwave-safe bowl, add oatmeal, water, and raisins.  Microwave for 3 minutes.
2. Stir in pumpkin pie spice and pumpkin butter.  Top with milk.  Enjoy!

Serves: 1

Variation:  Try toasted walnuts on top.

Full of fall flavor and perfectly sweetened!  Tastes like pumpkin pie filling!

• Nutrition note:  Pumpkin is a great source of vitamin A (in the form of beta carotene).  Vitamin A is important for vision.

Toasted Walnut & Jelly Banana Wrap September 3, 2011

Toasted Walnut & Jelly Banana Wrap

Jamie says:  It’s the Gator’s first football game of the season.  It’s different not being in the ‘ville to tailgate and watch the game at Ben Hill Griffin Stadium, but we’re still going to support our team; we’re venturing to a local sports bar tonight to cheer on our Gators!  It’s true- the Gator Nation is everywhere!  Go Gators!

Toasted Walnut & Jelly Banana Wrap

Ingredients:

• 1/3 cup walnuts (Kirkland Signature)
• 1 medium banana (Chiquita)
• 2 small whole wheat tortillas (La Tortilla Factory, Smart & Delicious, low carb, high fiber)
• 1/4 cup blueberry jelly (homemade by my friend, Lori Blanton)
• 1 tsp natural unsweetened cocoa (Hershey’s)
• 1/4 tsp ground cinnamon (McCormick)
• 1 oz box cranberries (Sun-Maid, Cape Cod)

Directions:

1. On a small plate, microwave walnuts for 2 minutes and 30 seconds.
2. Meanwhile, cut banana in half length-wise.  Center a half of banana on each wrap.
3. Spread jelly on one side of banana.  Sprinkle jelly with cocoa and cinnamon.
4. Place walnuts and cranberries on other side of banana.  Roll.

Serves: 1.  Serving recommendation: Serve with a tall glass of fat free milk.  Enjoy!

So flavorful!  I like the cinnamon/cocoa combination.  The cranberries and jelly add sweetness.  Toasting the walnuts brings out their flavor.

• Nutrition note:  Of all the nuts, walnuts have the most omega-3s.  Since walnuts are a plant source, the omega-3s are in the form of alpha-linolenic acid (ALA).