Here's the Dish

healthy ANDI licious

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.

Method
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!

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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

Ingredients

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

Methods

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.

Ingredients

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

Methods

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: 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

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

Methods
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!