Copenhagen- Denmark

Do you ever have those moments that you pinch yourself to see if its real? That's what happened to  me this summer when I got a phone call from my husband asking me if I wanted to go to Denmark. His company was sending him abroad for a meeting so I got to tag along for a long weekend.

The only things I knew about Denmark before I left were:

• They are the happiest country in the world.
• They are the most organic country
• They have very low obesity rates

It was almost like Denmark was made for me! I was so excited to absorb their culture and see how everyday people live and eat a healthy life.

The food in Denmark was amazing!!! Each morning I usually had Greek yogurt with a Rhubarb compote and muesli. Fruit was rare but I had to share a photo of the big breakfast we got on the last day, it was amazing.

The cost of food in Denmark is extremely extremely high. From a health perspective this makes me realize that the population makes an investment in their food choices. Where in America we tend to gravitate towards cheap meals and low cost purchases. Its noted that Europeans actually spend 25% of their incomes on food, that's a lot! So the take away here is to make the investment in our food choices!

The people of Denmark ride bikes EVERYWHERE!!! Copenhagen had separate bike lanes and even separate bike traffic lights. They also have walking trails all over the place. Jason and I must have walked 10+ miles a day taking in all the sites, it was exhausting but that is a way of life here. So my take away is find tiny ways to live a more active life- take the stairs, park farther away, take a walk during a conference call etc.

Processed food in Denmark was extremely hard to come by. Even the 7-11 sold fresh croissants and danishes which is a favorite here for breakfast along with a coffee. Unlike here in the US where we eat a big breakfast of pancakes or bacon and eggs. Take away here is to lighten up  our breakfast and eat until your 80% full.

And the last big difference I noticed is that lunch was the big meal of the day and they ate slowly. This was such a new experience for my husband and I. We know we should eat slow but being in a culture that practices this, is truly life changing. So slow down you meal- use chopsticks or hold the fork in your opposite hand, and make lunch your biggest meal of the day.

Overall we had an amazing trip and the best recipe trick we learned was with Edamame. In Denmark they serve it with fresh lemon squeezed over top, instead of soy sauce. We were hesitant at first but were obsessed, its so refreshing and easy! We have made it twice already.

Green Smoothie

When IIN posted a link of summer smoothies I couldn't wait to try some! First on my list was Beauty That Moves-Green Smoothie.

If you are looking for a refreshing drink or something a little sweeter this smoothie is perfect! (Its great for kids too! They will never taste the Kale)

Plus the added hemp seeds are a great way to increase protein and did you know hemp seeds contain all 10 essential amino acids?

(Sorry for my walls, the backsplash is coming today!)

Recipe (serves 1)

3 kale leaves (destemmed and washed)

1 cup of frozen fruit (I used pineapple, mango and strawberries)

1 frozen banana

1 TB hemp seeds

1 1/4 cup of almond milk

1/2 cup of H2O

1/2 tsp honey or maple syrup to taste

If you haven't tried drinking from a glass straw, you must! Also these glass jars I picked up from Michael's for $1 are perfect for any smoothie or layered salad you pack for lunch.

Farro Porridge

I have a love affair with farro. This tiny grain came into my life and has stolen the #1 spot over steel cut oats, oatmeal, and rice pudding. Farro is a nutrient dense alternative to wheat and is low in gluten. It also has more protein than most traditional grains which helps keep you statisifed longer.

Farro can be used many ways- as porridge, in soups as a side dish, risotto, farro pasta and more. 

This quick farro porridge with berries is a new favorite in our household.

 (Sorry about the poor photos, I just snapped them quick with my camera phone)

Ingredients

1 cup cracked farro

(If you can't find cracked farro, feel free to also buy whole farro and place in a food processor for about 5 minutes or until powdery with some chunky pieces)
3 cups water
a few pinches salt

Add-in:2+ Tbsp maple syrup
1/2 cup milk or creamer (for pouring over top as desired)
1 cup sliced farmer's market organic berries
1/2 cup crushed raw walnuts
other: additional berried, dried fruits, spices like cinnamon, vanilla..

 Directions

1. Add farro to dry soup pot - over high heat. Allow grains to toast in dry pan for about a minute. Tossing around a bit.
2. Add in water and salt.
3. bring to a boil, reduce heat to low and simmer for about 15 minutes. If you simmer covered with a lid be sure to monitor closely - as farro can bubble quite rapidly - spilling over the pot. NOTE: this method is for cracked farro. Whole grain farro will take longer to cook.
4. When farro has reached a cooked consistency, add ingredients like maple syrup and spices.
5. Serve in a bowl with milk or creamer poured over top - I like a nice amount to loosen the cooked farro.
6. Add berries and walnuts - and anything else. Serve!

This was the final product and it was delicious. I added in maple syrup, crushed walnuts, fresh organic blueberries and a splash of almond milk.

Source: kblog.lunchboxbunch.com

Green Overnights

Photo source: Oh She Glows

Have you ever heard of vegan overnights for breakfast? Its kind of like a no cook oatmeal. I have made these before but they never turned out well, so when Oh She Glows posted a new recipe, I had try again. And the second time was a charm :)

The night before mix in a blender a handful of spinach or a small handful of kale, 1 large ripe banana, 1.5 TB chia seeds (these are necessary to make the recipe thicken) and 1 cup of almond milk. I also added some maple syrup to sweeten. You could also try honey or stevia.

In a separate bowl add 1/3 uncooked rolled oats and top with the smoothie mix (above). Stir together until combined and place in the frig (you do not need to cover).

When you wake up give the vegan overnights a stir and enjoy. Feel free to add granola or fruit too!

This recipe is perfect for the mornings that you need to rush out the door.

Acai Bowl

This is the recipe I was telling you about on Facebook last week! It was a delicious breakfast and super easy to make.

Ingredients: (serving size 1)

• Use two of the Acai smoothie packets (these can be found in the frozen food section- see above)
• 1 banana - slice 1/2 of the banana
• 1/2 mango diced into cubes
• 4+ TB of unsweetened almond milk (I like Almond Breeze- which can be found in the cereal aisle)
• honey
• granola (I used hemp granola)
• bee pollen
• You must test your sensitives before consuming. Here is a great link showing how

Directions:

• Blend 2 smoothie packets (Follow directions on package and run under water to defrost slightly), 1/2 of a banana, and 4+ TB of almond milk. Use just enough milk to blend acai together creating a pudding like texture.
• Pour acai mix into a bowl top with a drizzle of honey. Then top with granola, mango and banana slices.
• Sprinkle with bee pollen.
• Did you know bee pollen is a super food? This tiny little food provides everything a person needs to live. It is one of the richest, most complete foods that nature provides. It contains a variety of minerals, amino acids, enzymes, protein and essential vitamins. 
• Bee pollen can also help with seasonal allergies if taken 6 weeks before allergy season (now is a good time to start.) Add this to your daily routine and your body will adapt to pollen and become less sensitive.

Easy homemade bread?

I have baked homemade bread with my grandmother and mother and lets just say its not my cup of tea. Although the end result is delicious, it just takes too much time and patience! Not to mention muscle when you kneed it.

So I always opt for store bought bread such as Ezekiel (found in the freezer aisle) or locally made breads at the farmers market. Today, I was reading one of my favorite blogs edible perspective   and she posted a recipe to make bread in 5 minute! She must be a miracle worker but this is something I am definitely trying asap!

Here motto for this recipe is flour + water + egg = pancake/flat bread/crepe/tortilla-thingy

 

Pan Bread [serves 1]

•1/2 large egg or 2T egg whites
•4T milk of choice
•1/4c flour of choice- some options are below:

• 2T millet + 2T masa harina [needed 1T extra milk]
• 2T oat flour + 2T buckwheat flour + 1/4t cinnamon
• 3T brown rice flour + 1T oat flour
• 1/4c buckwheat flour + 1/2T chia seeds
• 4T spelt flour [not GF]

Directions

1.Heat a small sauté pan [8” diameter works best] over medium heat, with a little oil [I used coconut].
2.In a bowl, whisk together the ingredients. The batter will be runny. Add more milk if needed.
3.Pour into the heated + grease pan, and turn the pan if needed so it’s evenly spread around. Let cook for about 2-3min, until bubbles form on top and able to be flipped.
4.With a large spatula, carefully flip and cook for another 2-3min, or until golden brown.
5.Eat right away, or let cool, wrap tightly + refrigerate.
tips/substitutions: The small pan works best, because it makes them easier to flip and also makes them the right thickness. It should fill up the entire pan. If you want them thicker, use less milk.

The texture is very light + soft. They hold together surprisingly well, even when loosely rolled. You can even cut them into quarters and make 2 mini sandwiches.

Using 100% raw buckwheat flour and unsweetened almond milk, the nutrition stats are as follows:
146 calories – 20g carbs – 3g fiber – 7g protein

 

 Try them tomorrow for breakfast- use 2 for an amazing veggie egg sandwich or even for a late lunch today.

Pancakes with out the "cake" part.

My new breakfast addiction has been these incredibly simple grain free pancakes, recipe courtesy of Detoxinista. They take only a few minutes to prep and then off to the oven they go! This is also a great recipe if you are following the Paleo Diet.

Serves 1
Ingredients

• 1 large banana
• 1 egg
• 1/8 tsp baking soda
• 1 TB of nut butter (I have used peanut butter and almond butter)

Directions

1. Preheat oven to 400 degrees and line a baking pan with parchment paper
2. Mash banana in a bowl until pureed
3. Add egg, baking soda and nut butter- mix together
4. Spoon on to parchment paper to form 4 pancakes (about 2 large spoonfuls for each)
5. Bake 15 minutes and enjoy!

Feel free to top with a little maple syrup or fresh fruit.

Banana Burgers

So I woke up on Sunday and had a craving to make a banana burger (weird I know)! So off I was to figure something out. Sorry I know the above photo looks anything but appetizing but I wanted to show you how it turned out.

1/2 banana mashed
3 TB dry oatmeal
1 TB almond milk
1 tsp cinnamon
2 tsp ground flax seed

Mix together then scoop onto a skillet over medium heat and cook on both sides. Then place on a toasted ezekiel english muffin with natural peanut butter and sliced banana. SUPER FILLING so I hope your hungry!
Feel free to tweak the above recipe as you wish... nutmeg, cane sugar, chia seeds etc.

Homemade Cereal

I have grown up eating cereal, it didn't matter what type we just always had cereal in the house (this was my mom's favorite food, I mean if she was on a desert island the only thing she would need is cereal.. haha!). But in my twenty's this food is now forbidden from my house. The sweet sugary snack is something I can't stop eating. Once I have a bowl, I am immediately starving a short while later and eat again. I swear an entire box can go in two days. That being said when I read I heat wellness's blog it was like we were on the same page. She posted a cold cereal recipe made with quinoa that I had to try. Since it was a clean recipe with whole grains I knew it would fill me up and leave me satisfied while still giving me the feeling of enjoying a bowl of cereal with cold (almond) milk. It turned out delicious (a little like grapenuts and there is no way you could over eat, its SO filling).

• 2 cups cooked quinoa

• 2 tsp cinnamon
• 1 tsp nutmeg
• 1 tsp vanilla
• 1/4 tsp sea salt
• 2 tbsp honey
• 1/4 tsp stevia {optional}

Preheat oven to 350.

Cook quinoa as instructed on the package. Once the quinoa is cooked, fluff it with a fork and add in all the ingredients.

Stir together well.

On a parchment lined cookie sheet, spread the quinoa mixture out evenly. Make sure the mixture is only a 1/2 inch thick at the most.

Bake for 35-45 rotating and stirring every 10 minutes. **I cooked my batch longer until crunchy

Vanilla Bean Broken Farro

I made this recipe in place of my steel cut oats over the weekend and I am addicted!! It is extremely filling and will definitely hold you over until lunch!

Ingredients
1/3 cup rounded farro
3/4 cup milk (I used original Almond milk)
1/2 cup water
1 tsp of vanilla bean paste
2 tsp sucanat (I used pure cane sugar)
1/4 cup raisins or currants (optional)

Directions

• ground farro until powdery with small pieces mixed in using a food processor
• put ground farro into a small pot with milk, water and sucanat
• bring to a boil over medium heat and reduce to a simmer
• stir occasionally for about 7-10 mins until desired thickness is reached
• stir in the vanilla in the last 1-2 mins of cook time. Add extra liquid if it gets too thick (I cooked the farro for 7 minutes then added the vanilla and cooked for an additional 2 minutes)
• Add raisins into the pot then pure into a bowl.

Topped with raw almonds, half a banana and vanilla maple almond flax butter

Source: Oh She Glows

mmmm..... pancakes!

The thought of pancakes can make my mouth water at times but after I enjoy the "fluffy" treat, I feel so sluggish (no energy), tired and uncomfortably stuffed. Does anyone else feel this way? 

So I usually choose eggs or oatmeal for breakfast to jump start my morning. But ...... I have found the best recipe for all of us who deep down inside love pancakes but want the protein boost of eggs.

Just mix 1/2 cup of egg whites (approx- 3 eggs), 1/2 cup of uncooked oatmeal (I use Quaker), 1/2 cup of fat free cottage cheese and a few sprinkles of cinnamon or cacao powder. Then cook on medium heat just like pancakes (let them cook awhile before you try to flip them). Top with your choice of syrup or fresh fruit.

YUM!! I can't wait for breakfast!

A Hearty & Healthy Breakfast

There will always be an ongoing debate about which is healthier- Oatmeal or Steel Cut Oats, but if you have never tried Steel Cut Oats I definitely recommended it. Such a great new breakfast for the cold Fall/Winter mornings.

Steel Cut Oats are whole grain groates (inner portion of the oat kernel) which have been cut into two or three pieces by steel rather than being rolled. They have a slightly nuttier taste and have a chewy texture. This allows you to take your time enjoying each bite.

Steel Cut Oats are essential grains which are full of nutritional value, rich in B-vitamins, calcium, protein and fiber, while low in sodium and saturated fat. They have a lower gylcemic index than instant oatmeal, causing a lesser spike in insulin levels when consumed. So over all a great start to any morning!

They take 20-30 minutes to cook but definitely worth it. I make a 1 cup (dry) batch and then divide it in 4 servings and refrigerate until needed. I just add a little water and pop it in the microwave to reheat. It tastes great! You can also look for Quick Steel Cut Oats- I think Trader Joe's sells some, these only take 8 minutes to cook as they are pre-steamed.

Asparagus with Poached Eggs and Parmesan

Need a simple but impressive meal for your overnight guests? Well this recipe will be a huge hit and only takes minutes to prepare. I found this recipe back in April 2009 while reading Health magazine but never had an occasion to try it out. Well I couldn't wait any longer to taste this dish and finally decided to make this recipe for dinner tonight (who doesn't love breakfast for dinner?!) and it was delicious. I was slightly intimidated at first with the timing of all the pots but it turned out to be super easy.

Ingredients
Prep: 15 mins, Cook: 10 mins, Makes 4 servings

• 8 large eggs
• 1 teaspoon white vinegar
• 1 teaspoon of salt, divided
• 2 bunches of asparagus, trimmed (about 40)
• 1 tablespoon extra- virgin olive oil
• 1 garlic clove, minced
• 1 tablespoon unsalted butter
• 1 tablespoon fresh lemon juice
• 2 teaspoons finely chopped parsley
• Fresh ground pepper to taste
• 4 tablespoons coarsely grated fresh Parmesan cheese, divided

Directions

1. Break the eggs into 8 individual containers (teacups, prep bowls or paper plates). Fill a large low sided pan with water, add vinegar and 1/2 teaspoon of salt and bring to a boil over med- high heat
2. Meanwhile bring a separate pot of water to a boil in a medium saucepan over med-high heat. Add asparagus spears and cook 3-4 minutes or until crisp-tender. Remove asparagus with tongs and set aside.
3. Dry the medium saucepan. Add olive oil and heat over medium heat. Add garlic and saute 1 minute. Turn off heat ; add butter and swirl pan. Add lemon juice, parsley, remaining salt and pepper; swirl pan again to combine. Add asparagus and 2 tablespoons of Parmesan; then toss with lemon butter to coat.
4. Slowly pour each egg into the boiling poaching water; cook 2 minutes. Turn off the heat and remove pan from the burner. Divide asparagus among the 4 plates (bring plates close to pan with poached eggs, and place a folded clean kitchen town next to plates)
5. Remove the eggs from the water with a slotted spoon, 1 at a time, blotting bottom of the spoon on towel to absorb excess moisture. Place 2 eggs on each mound of asparagus. Pour any remaining sauce over each service and sprinkle with remaining 2 tablespoons of Parmesan. Serve immediately. (serving size 10 asparagus and 2 eggs)

Calories 256, Fat 18g, Protein 18g, Carbohydrate 8g, Fiber 3g, Sodium 518mg, Calcium 147mg

**To bulk up this recipe for only 100 additional calories, I placed the eggs on an English muffin (1 egg per half) and poured the remaining sauce over the eggs while stacking the asparagus on the side of the plate.

Clean & Satisfying Breakfast

I try to eat clean as much as possible by consuming foods in or as close to their natural state as possible. There are so many processed foods out there with ingredients that I can't even pronounce so I try to stick to colorful fruits and vegetables, lean proteins, whole grains and water as much as possible. Just the other day I sweetened my non fat Greek yogurt with 1/2 Tablespoon of Agave Nectar and added 1 Tablespoon of finely diced walnuts on top and it was GREAT! The nectar reduced the tartness of the yogurt and the walnuts added the perfect crunch. Add a piece of fruit and with all the protein from the yogurt and nuts this breakfast will keep you satisfied until lunch.

Ginormous Cereal Bowl-Anza

If anyone knows my mother, they know her favorite food is cereal. So growing up cereal was a go to meal for breakfast, snack or a quick dinner. To this day I still love sitting down with a bowl.


The sad part is the portion size for a single serving is in most cases 2/3 cup. Seriously?? That's ridiculous! When I pour a bowl it usually ends up being 2-3 servings. So what I thought was going to be a healthy breakfast turns into a calorie monster, because I eat way to much.


Hungry Girl is an amazing website and I have almost every one of her cookbooks. One of my favorite recipes is the ginormous cereal bowl-anza. And shes not joking its huge, I had to use a popcorn bowl to make it. But its less than 300 calories so a great quick dinner or filling breakfast choice. Or the perfect choice on one of those days that you have endless munchies!


All you need
1 cup of light vanilla soymilk
1 cup of puffed wheat cereal
1 cup of puffed rice cereal
1/2 cup of puffed corn (like kix)
1/4 cup of Fiber One bran cereal (original)
1/24 cup of blueberries


Mix together and ENJOY!


Per serving (1 bowl)
286 calories, 3g fat, 253mg sodium, 60g carbs, 10g fibers, 12 g sugar, 12g protein, 5 WW Points

Whole Wheat Buttermilk Waffles

This past weekend was the first weekend all summer we woke up Sunday morning with no plans. So I decided to try my luck at making home made waffles and home made blueberry syrup. (ok the real reason I made my own syrup is because I forgot to buy it at the store.. but it actually turned out great). The waffles were very light and fluffy and the syrup was super easy and tasted like we bought it at a farmers market. We will definately be making this recipe again!



Whole Wheat Buttermilk Waffles
Prep 10 mins Cook 30 mins Serves 8


Ingredients
1 1/2 cup whole wheat flour
1/2 cup all purpose flour
1 1/2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 cup low-fat buttermilk
1/2 cup fat free egg substitute (I used egg beaters)
1/4 cup packed brown sugar
1 Tbsp canola oil
1 tsp vanilla extract


Directions

1. Preheat waffle iron according to manufacturer's directions.
2. Mix whole wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Whisk buttermilk, egg substitute, brown sugar, oil and vanilla in a medium bowl until smooth, Add buttermilk mixture to flour mixture, stirring just until combined (mixture will be lumpy).
3. When waffle iron is hot ladle 1/2 cup batter onto surface until golden (3-5 mins). Repeat with remaining batter to make a total of 8 waffles.
4. When waffles are cooled, divide between 2 large zip - close plastic freezer bags. Squeeze out air to seal bags. Freeze up to one month. To serve, transfer 1 frozen waffle to rack in preheated 350 degree oven or toaster oven. Bake until heated through, about 5 mins.

Per serving- (1 waffle w/o syrup) 170 cal, 3g fat, 3g fiber, Points Value 3
Weight Watchers Magazine September/ October 2010


Blueberry Syrup (I made this up so feel free to make adjustments as needed)
Serves 2


Ingredients
1 cup of blueberries
3/4 cup of sugar
A few squirts of lemon juice

Directions

1. Wash blueberries and drain
2. Mash with a potato masher
3. Bring to a boil in a frying pan and then simmer for 5 mins
4. Optional step- strain mixture (I left ours chunky)
5. Add a few drops of lemon juice
6. Add sugar and mix together
7. Bring back to a boil and simmer for 1 minute

**Step 6 feel free to adjust the amount of sugar or use splenda. My husband has a sweet tooth :)