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Tag: healthy breakfast

Salad Eggs with Smoked Salmon, Black Beans and Salsa

The Moreland Farmer’s Market is in full swing! I walked there yesterday with one of my ladies and we scored Columbia river smoked salmon, two types of salsa from my favorite salsa guy Randall, and fresh salad greens from Abundant Fields Farm. What I like about salad greens from the market is they last much longer than what you get at the grocery store and the taste can’t be beat. We also sampled sausages from Olympia provisions and yummy rosemary hazelnut cookies from Jeff at Aumbites. Speaking of Hazelnuts, David the shell guy told us how Turkey yielded a smaller crop of nuts last year, and this has made Oregon hazelnuts much more in demand. Who knew they grew hazelnuts in Turkey?  If you have not yet been to our farmers market be sure to check it out next Wednesday afternoon.

Using ingredients from the market, plus fresh eggs from Homestead Supply and some leftover black beans I had on hand I made what I call “salad eggs” for breakfast.

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Most days I shoot for protein and veggies before noon. Occasionally if I am running out the door my breakfast may be a piece of toast and almond butter, or a smoothie, but 9 times out of 10 it is veggies ‘n eggs. Studies show that those who regularly eat a healthy breakfast are better able to maintain a healthy weight.

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Using leftover black beans (I had cooked dried beans with onions, garlic and spices in the crock pot over the weekend) I was able to quickly assemble my breakfast this morning in about the time it took to brew my coffee. I scrambled eggs with the salmon, tossed them over a bed of greens, topped them with beans and salsa. Healthy, high protein, fast, easy and delicious! What are your favorite quick and easy breakfast ideas? Share them in the comments below…

Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She loves to talk food, and shares these ideas to pique your interest in healthy eating. Anne’s idea of a “healthy diet” is high quality protein, whole foods including lots of fruits and veggies, and minimally processed ingredients. Please see your medical professional for specific dietary advice.

Healty Habits Trump Willpower When We Are Under Stress

According to a recent study during times of stress we tend to go with our established routines.

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Researchers at USC studying college students and found that:

We are just as likely to default to positive habits, such as eating a healthy breakfast, getting massage or going to the gym, as we are to self-sabotage. This research shows that lack of control doesn’t automatically mean indulging in unhealthy behaviors; it’s the underlying routine that matters, for better or worse.

Students who ate unhealthy breakfasts during the semester – such as pastries or doughnuts – ate even more of the junk food during exams. But the same was true of oatmeal eaters: those in the habit of eating a healthy breakfast were also more likely to stick to routine and ate especially well in the morning when under pressure…. And regular gym-goers were even more likely to go to the gym when stressed.

 

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Need help establishing your healthy habits? Contact Anne today. (503) 705-4762

 

Paleo Morning Glory Muffins

Thanks to Amanda Dietrich of Mini Me Maternity for sharing her muffin recipe. The carrots, apples, raisins and coconut provide natural sweetness along with fiber, loads of vitamins, potassium, and protein.

The Paleo diet (short for Paleolithic) is based primarily on pasture raised meat, eggs, vegetables, fruit and nuts. Grains, dairy, processed sugars and processed oils are avoided. I do not subscribe specifically to this diet (hey I like rice, pasta, and potatoes on occasion). While we could endlessly debate the many interpretations of a “healthy diet”, for me this includes plenty of protein, lots of colors and textures, minimal sugar and things that come from a box, plenty of healthy fat, and lots of water.

I offer you this recipe because it is safe for those sensitive to gluten and dairy and is packed with healthy fruits and veggies.

Try these and let me know what you think.

Paleo Morning Glory Muffins

Ingredients

2 1/2 cups almond flour (can also substitute coconut flour)
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups carrots, peeled and grated
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins
3 large eggs
2 tablespoons honey
1/2 cup coconut oil
1 teaspoon vanilla

1 cup walnuts chopped (optional)

 

Directions

1. Preheat oven to 350 degrees. Line 2 muffin tins with muffin liners. Recipe yields approx 18 muffins.
2. Combine almond flour, cinnamon, baking soda and salt in a large bowl.  Add carrot, apple, coconut, walnuts and raisins and combine well.
3. In a separate bowl, whisk eggs, honey, oil and vanilla extract together.
4. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick.
5. Spoon the batter out into muffin pan and place on upper or middle rack of your oven for 25 minutes.
6. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done.
7. Cool muffins in the pan for 8-10 minutes and then remove to a rack to finish cooling.