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Sweet Potato Pancakes May 18, 2013

Sweet Potato Pancakes

Sweet Potato Pancakes

Sweet Potato & Buckwheat Pancakes

with cinnamon & walnuts

Sweet, nutty, nutritious, and crave-worthy.  Plan ahead for this recipe–you will want the cooked potato to have time to cool in the fridge overnight or for several hours.

Makes 1 hearty serving that can be eaten by one or shared by two

– 2 small sweet potatoes (choose smaller, or long and narrower potatoes for easier microwave baking)
– 1 1/2 tbsp 100% buckwheat flour
– 2 cage-free eggs (or one egg + 3 tbsp 100% egg white)
– Dash of cinnamon (to taste)
-light dash of salt
– 1 tbsp chopped walnut pieces

– 1 tsp 100% maple syrup (for topping)
– 1 tsp olive or canola oil to lightly grease pan


1) MAKE AHEAD: Rinse sweet potatoes well and poke each several times with a fork. Place in microwave-safe dish with 2 tbsp water and microwave on high for 4-6 minutes until potato feels soft and well-cooked when poked with a fork. Place cooked potatoes carefully (they will be hot) in a closed container in the fridge overnight or for several hours until cook.

2) Remove  skin from cooled cooked potatoes and place flesh into a large bowl. Mix in all ingredients (except walnuts, maple syrup, and oil). Mash and mix the ingredients well until smooth then stir in walnuts.

3) Grease pan lightly with olive or canola oil and heat pan to medium-high heat. Carefully spoon out batter onto pan and press with metal spatula to flatten into pancake shapes. Allow batter to lightly brown on one side (about 1 minute) then flip and cook other side. Reduce heat when you add the second batch or if batter starts to brown to quickly.

4) Serve immediately with light drizzle of pure maple syrup. Top with additional walnut pieces if desired.


Pan-Seared Salmon Cakes July 11, 2012

Pan-seared Fish Cakes make a quick, protein and omega-rich breakfast or great meal anytime.

Pan-Seared Salmon Cakes
with parsley, lemon, & scallion

Time to Table: Approx 10 minutes
Tools Used: Hand Blender, Microwave, Pan, Stove Top, Fork

Serves 2 with 2-3 cakes per serving

– 3 Red or Purple Potatoes
-1 Egg
– 1 scallion (chopped)
– 1 tsp fresh lemon juice
– 1 tbsp chopped parsley
– t tbsp olive, peanut, or canola oil (for cooking)
– 3 oz canned salmon, smoked salmon, or cooked salmon (This is the perfect way to use up any leftover refrigerated fish from dinner the night before. The salmon pouches sold near tuna pouches at most grocery stores also are an excellent, thrifty option.)

Optional Extras
– 1 tsp flax seed or walnut pieces
– 1 tsp crumbled goat’s cheese or feta


1. Rinse the potatoes and puncture with a fork to ventilate. Place on a microwave-safe ceramic or glass plate and microwave for 2 minutes to soften potatoes.

2. While potatoes cook, rinse and chop parsley and scallion and gather remaining ingredients. In a large bowl, combine all ingredients (except for the oil), including the cooked potatoes. Blend with hand blender until well mixed. Using a spoon, make six small cakes on your plate. Microwave for 2 minutes so that egg mixture is fully cooked.

3. Add 1 tbsp oil to stove top pan and lightly sear cooked cakes until slightly crisp on the outside. Place finished cakes on a plate lined with paper towels to absorb excess oil. Serve warm and enjoy!




The Coffee Mug Muffin June 19, 2012

Simple whole ingredients mix to make a healthy, delicious breakfast in minutes.

The Coffee Mug Muffin
with Oats & Egg

You only need two ingredients to make this basic muffin: oats & egg. The direction you take your flavor after that is full of possibilities. For a fruity start to the day, try adding blueberries and a dash of cinnamon and honey. For a savory flavor try artichokes and caramelized onions (or chopped green onions for a quicker burst of flavor).   Today’s muffin used 1/2 cup old fashioned (unflavored) oatmeal, 1 egg, 1 tbsp feta cheese, and 1 tbsp chopped green onion.

Simply add ingredients to a microwave-safe mug and stir well. Microwave for 2 minutes. That’s it! To make clean-up a breeze, place your cooked muffin on a plate and immediately clean out the mug. The longer you wait, the harder it will be to clean. Enjoy your breakfast!


Spiced Sweet Potato Smoothie May 5, 2012

Warm flavors and aroma of sweet potato, nutmeg, and cinnamon combine with cool, sweet frozen banana and silky almond milk.

I have moved this recipe to my new website! You will find it at Enjoy!


Savory Oatmeal April 30, 2012

Oats are really just another grain. Just as you wouldn't think twice about eating a savory sandwich with wheat bread, once you try savory oatmeal, you'll see that there are so many new breakfast possibilities!

Oats are really just another grain. Just as you wouldn't think twice about eating a savory sandwich with bread made from wheat (another grain) once you try savory oatmeal, you'll see that there are so many new breakfast possibilities!

Savory Oatmeal
with spinach & egg

Break free of your oatmeal rut! Sweet, fruity oatmeal dishes can be wonderful but there is world of other flavor possibilities that are just too good not to try. I got the idea to try this combination from an recipe in Women’s Health Magazine printed last fall by contributing editor and Nutrition Expert Keri Glassman, RD. (Love her!)

Here is my spin on the dish:


-1/2 cup plain oats
-1/4 cup water, milk, or unsweetened almond milk
-1/2 cup chopped frozen spinach (or other leafy green)
-2 spoonfuls of walnut or pecan pieces
-Dash of paprika and your favorite savory herbs & spices
-(Optional) A spoonful of Gorgonzola  or blue cheese or Daiya Dairy Free


1) Place oatmeal, frozen spinach, and water (or milk, almondmilk) in a microwave-safe ceramic bowl. You don’t need a lot of liquid because the frozen spinach will also give off moisture when cooked. Stir ingredients together and microwave on high for 2 minutes.

2) Carefully remove bowl (hot!) and combine remaining ingredients.

3) Top it off with one egg: scrambled, sunny-side up, or your favorite style.  If you are also including the egg, start your egg cooking first so it will be done when the oatmeal is done. I often just take about 2 tsp. peanut oil to coat a saucepan and cook an egg on the stove-top.


Cherry Zucchini Smoothie January 27, 2012

Smoothie: Equal parts frozen cherry and fresh peeled zuchini with a small tang of lemon zest.

I have moved this recipe to my new website! You can find the recipe here: 


Blackberry Hazelnut Smoothie December 11, 2011

Blackberry Hazelnut Smoothie

Blackberry Hazelnut Smoothie
with raspberry & peach

Changing up your smoothie base provides flavor and nutritional variety. This smoothie uses Pacific Natural Foods Hazelnut Non-Dairy Beverage. The hazelnut drink base is a good source of vitamin A and vitamin E and an excellent source of calcium, vitamin D, and riboflavin (vitamin B2).

Serves 2

-Handful organic  frozen blackberries
-Handful organic frozen peach slices
– 1/2 cup organic plan unsweetened yogurt (can substitute with plain soy or almond yogurt)
-12 frozen raspberries
-About 3/4 cup Pacific Natural Foods Hazelnut Non-Dairy Beverage
-Dash of cinnamon or chai spices
-1 small ripe banana
-1 tsp crushed frozen ginger (1 cube Dorot frozen ginger)


Combine ingredients and blend until smooth. Serve fresh (2 servings) or stash one serving in a covered glass in the fridge for later. Drink within 24hrs if stored in the fridge for best taste.


Spinach & Artichoke Breakfast September 20, 2011

Veggies & Eggs Served in a different style for this breakfast dish.

Spinach & Artichoke Breakfast

Total prep/cook time: 20 minutes


1 “cage-free” egg
3 cloves garlic, chopped finely
3/4 cup frozen chopped spinach (pesticide-free or organic if possible)
1/4 cup frozen bell pepper slices (or fresh)
1 tbsp olive oil
1/4 cup fat-free European style or Greek plain yogurt
4-5 Artichoke hearts
Less than 1/4 cup fresh grated Parmesan or Parmesan blend


Heat the olive oil and chopped garlic in a skillet on the stove top at medium-low heat. When the garlic begins to brown slightly add in any frozen ingredients (spinach, bell pepper). Stir frequently. Crack the egg into a small mixing bowl and use a fork or whisk to whisk until the yolk and white are well blended. Add egg to pan and continue to stir frequently, continuing to cook at medium-low heat. When egg begins to cook (turns from clear to white) add in yogurt and stir well. After about 2-3 minutes add artichokes and, finally, the Parmesan cheese. Enjoy hot. Pairs well with toasted whole wheat pita slices.



Breakfast July 24, 2011

Whole-Wheat English Muffin with Egg & Salsa

Whole-Wheat English Muffin with Egg & Salsa

My new favorite breakfast is a deliciously savory alternative to sweet morning meals. Paired with a mango, blueberry smoothie this breakfast packs protein and flavor for a smooth morning ahead.


-Whole-wheat English muffin
-1 Egg (From Cage-Free Hens)
– Fresh Salsa
– Fresh Goat Cheese


Toast the English muffin halves. Whisk egg in small bowl along with a dash of cayenne pepper and turmeric (this gives the egg its bright color). Pour the egg mixture onto small pan on medium heat (adjust heat as needed). I prefer the egg to be fully cooked (not runny) but you can cook it however you normally like it.

Add about 1/2 tsp crumbled goat cheese to each English muffin half. Heat if desired for 15 seconds to melt. Add cooked egg, salsa, and hummus. Enjoy!


Breakfast: Whole-Wheat Matzo French Toast April 23, 2011

Healthy Delicious Passover Breakfast

Hearty, sweet and tasty this Passover breakfast dish uses whole-wheat matzo to create a filling meal. Use whole-wheat bread instead of matzo and make the same dish throughout the year.

-Whole-Wheat Matzo (broken into several pieces)
-1 egg
– 1/5 cup almond milk
– 1/2 teaspoon ground cinnamon
– 1 banana (cut into bite-sized pieces)
– Almond slices
– 1 teaspoon olive oil
– Just a drop of honey

Mix 1 egg and less than 1/4 cup almond milk in bowl. Add in cinnamon and break the matzo int pieces to soak for a minute in the mixture. Heat 1 teaspoon olive oil on medium high heat on the stove top. Add matzo egg mixture to pan and stir frequently. When the egg has almost cooked to desired level (about 3-4 minutes) add in banana slices and almond slices to pan. Continue to stir and cook for about a minute. Add a drop of honey, stir well, and transfer to plate. Serve hot.


Breakfast: Cucumber Dill Cottage Cheese & Salmon Slices April 21, 2011

Ah Passover, a time to gather with family and friends, remember history, re-tell stories,  to celebrate freedom and to bring awareness to those who lack freedom today.  While it may not be a big part of the holiday, I do think that Passover is also a great time to celebrate creativity. Yes, you can do a lot with matzo during the eight-day bread-fast, but there are also plenty of great foods where no bread-substitute is needed.  This morning I wanted something fresh and filling.

The Dish: Cucumber Dill Cottage Cheese & Salmon Slices
Paired with: A raspberry, blueberry, banana smoothie

– Smoked Salmon
– 1/3 cucumber sliced & peeled
– fat-free (or low-fat) cottage cheese
1 pinch Parmesan cheese
fresh parsley
– fresh or dried dill

Cut off serving of cucumber (about 1/3 per person) and peel. Slice into thin bite-sized pieces and add a spoonful of low-fat or fat-free cottage cheese. Dust with Parmesan and fresh or dried dill. Top with parsley leaves and smoked salmon. Serve fresh.

I used a dusting of turmeric here but would replace this next time with a hint ground black pepper. Green onion shavings or capers would also be delicious with this dish. If you have fresh dill that would be more flavorful but dried works fine as well.

On a side note, kudos to Yuri at the TCS board meeting last night for playing “A Rugrats Passover” on her laptop while we waited for everyone to arrive!


Tastes of Spring Break: Fresh Veggie Omelet March 27, 2011

Erin made beautiful Fresh Veggie Omelets one morning.

We ate oatmeal with fruit and walnuts most mornings but my favorite breakfast was the day that Erin made some delicious omelets using fresh cilantro, tomatoes, bell pepper, and a dusting of cheese.

Nutrition Highlights:

A vegetable-packed omelet is a great way to get started on your daily veggie servings and begin your day with some protein. Eggs are a complete protein food (containing all nine essential amino acids) and are a good source of  vitamins B12 and Riboflavin, and minerals Phosphorus and Selenium.

To Lighten Up:

If you are watching your cholesterol or calories you can make these omelets using just egg whites (no yolk) and veggies (without cheese).

Try it At Home:

Fresh Veggie Omelet

Mix egg 2 eggs with milk and pour mixture onto a hot pan with olive or canola oil. Place chopped fresh veggies onto one side of the omelet once it starts to take shape (become less liquid and more solid). Flip the other half over and finish off by heating each side on the pan. Serve hot.

We loved the green bell peppers, tomato slices,chopped onion and cilantro. A dash of Frank’s Red Hot goes nicely with the dish as well.


Breakfast March 8, 2011


Fage 0% Plain Greek Yogurt mixed with de-thawed frozen strawberries, cinnamon and turmeric and topped with sliced almonds; two slices of whole wheat toast: one with peanut butter, one with tabbouli; skim milk


Breakfast Smoothie February 20, 2011

Can you guess what the secret ingredient is?

Lots to do today? Power up with a vibrant, nutrient-packed smoothie.

Bananas, strawberries, almond milk, blueberries and…. squash? It may not be the first ingredient that comes to mind when you think of smoothie making but butternut squash (delicious in so many recipes) is actually a great smoothie ingredient. It’s lower in sugar and higher in potassium than many fruits and just half a cup provides more than 100% of the DV for vitamin A.  I like to pair it with strawberries and add cinnamon. You can use it frozen, raw, or cooked.

Breakfast Smoothie

-Fresh banana
-Frozen strawberries
-Frozen blueberries
-Unsweetened almond milk
– Dash of cinnamon


Want more smoothie ideas? Check out a few of my favorites.
Plantain Coconut Berry Smoothie
Mango-Avocado Smoothie
Pineapple Banana Mango Smoothie


Pineapple Blueberry Banana Smoothie December 11, 2010

Filed under: From the Kitchen — thegreatplate @ 9:32 am
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Pineapple Blueberry Banana Smoothie: Banana, frozen pineapple bits, frozen blueberries, plain non-fat yogurt, unsweetened almond milk


Pumpkin Pecan Oatmeal December 7, 2010

Pumpkin Pecan Oatmeal

Breakfast: Pumpkin Pecan Oatmeal

A warm seasonal breakfast, rich in spices, fiber, and sprinkled with chopped pecans for added crunch and protein.

Try it at Home

1. Cook oats. I cooked the oatmeal first (follow the instructions on the back of your oatmeal box as these may vary depending on what kind you have). Here I used quick oats, added 3/4 cup milk, stirred well and microwaved on high for 1 minute and 30 seconds.

2. Add 2-3 tablespoons pureed pumpkin. I used canned pumpkin. Stir well then top with a generous dash of cinnamon and a small dash of nutmeg. Top with chopped pecans.

3. Optional: Sprinkle some wheat germ on top for some added vitamin E or flaxseed for some heart- healthy omega-3 fatty acids. You can add a pinch of sugar as well but don’t add too much, the pumpkin will naturally give the oatmeal a slight sweetness.


Breakfast: Healthy French Toast November 16, 2010

This filling, tasty breakfast is both healthy and easy to make! It only takes about 5 minutes to prepare.

5 Minute French Toast

I have to thank Erin for teaching me how to make French toast this semester. Unless you are trying to watch your cholesterol intake, I don’t necessarily think that egg whites are better or “healthier” than regular eggs. Egg whites do have less calories, fat, and cholesterol, so if you are trying to limit these components, egg whites can be helpful but the yolk of an egg (along with the calories) is also packed with nutrients so for someone without cholesterol issues who leads an active lifestyle I think regular eggs are also a great choice. My sister Hilary would be the first one to tell you that I don’t normally like eggs (she’s always making wonderful healthy eggs and omelets for breakfast but for some reason I don’t like the egg smell) but I have found that there are a few ways that I enjoy them.

French Toast, thanks to a quick French Toast tutorial from my suite-mate Erin (who happens to have lived in France for most of her life), is now my new favorite way to use eggs. Basically, French toast is about as easy as it gets to make. You just add eggs and milk to a pan with a little bit of oil and add the bread. The toppings then are up to you and your taste preferences.

Here is the 5 Minute Healthy Tasty Version that I made for breakfast:

1) Heat small pan (just larger than a slice of bread) on stove top to medium to high heat with about 1 tsp olive oil.
2) Pour in just a very light coating of egg whites and skim milk, stir with spatula, and immediately immerse a piece of whole grain bread. Allow the bread to soak in a little bit over half of the liquid in the pan then flip over with spatula so the other side soaks in the rest.
4) Add a generous sprinkling of cinnamon and a small drizzle of honey (less than 1 tsp) as you allow each side to cook until they reach the crispness you desire.
5) Transfer to plate and top with walnuts and a few raisins.

If you can’t drink or don’t like milk, almond milk works really well as a substitution.


Breakfast November 11, 2010


Whole-Wheat Cinnamon Raisin English Muffins with Smoked Salmon, Part-skim Mozzarella & Green Onions. A few raw almonds on the side. Served with a coconut strawberry smoothie.


Breakfast September 20, 2010

Smoothie: banana, cactus fruit, almond milk, organic non-fat plain yogurt, strawberries and avocado. Plate: toasted whole-wheat English muffin with a light layer of herb goat cheese, topped with mixed greens and smoked salmon.

Erin and I went for a short jog this morning. When we got back I needed to make something for breakfast to tide me over for the rest of the morning and to be able to concentrate through my 1 hour and 45 minute nutrition class downtown. This mix of carbohydrates (from bread and fruit), protein (from yogurt, cheese, and salmon), and fat (from avocado, cheese and salmon) kept me full and alert until lunch! Plus the calcium-fortified almond milk (along with the dairy) and the colorful fruits and veggies are packed with wonderful vitamins and minerals.