It’s January and everyone is contemplating New Year resolutions. I’m here to help you create some realistic goals in regards to your health. Plus give you a few great recipes to get your day off to the right start.
Questions to Ask Yourself
- What is working and what is not working?
- What can I change now and what will I do over time?
- What are my core beliefs?
- What do I want to accomplish for these changes?
- What resources do I need to help along the way?
So what is nutrition and what does it really mean to you? Do you believe it’ll really make a difference? In the next couple weeks I’ll go over how to make realistic small changes that will make a huge difference:
- Add more veggies to your most common meals
- Alternatives to caffeine and soda
- Drinking more water
- Eat a vegetarian meal at least once a week
- Eat breakfast everyday
- Alternatives to bad foods
- Getting in the good grains
- Meal planning
- And so much more
How do you start your day? Cup of coffee? Not hungry? Fast food? Remember breakfast is to break the fast! It’s the most important meal of the day, so start it out right! Here are two recipes that you can batch cook and make ahead of time to have all week. Simple, cost effective and good for you!
- 8 cups water
- 2 cups steel-cut oats
- 1 tablespoon cinnamon
- 1/4 teaspoon salt, or to taste
- 1/3 cup dried cranberries
- 1/3 cup dried apricots, chopped
- 1/3 cup toasted walnuts
Slow cooker method
Combine water, oats, dried cranberries, dried apricots, cinnamon and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours.
Combine above ingredients in a 6-quart saucepan bring water to a boil. Add cinnamon and salt, stir and cover and cook for 45 minutes or until tender. Once done stir in cranberries, apricots and walnuts. Store in Fridge for up to 7 days.
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Pepper, Onion, Spinach & Cheese Frittata
- 8 large eggs
- 2 teaspoons olive oil
- 1 small red onion, diced (about 1 cup)
- 1 red pepper chopped
- 2 cups spinach copped
- 1/4 teaspoon salt
- Freshly ground black pepper
- 1/4 cup shredded extra-sharp Cheddar (2 ounces)
Separate 4 of the eggs, putting the whites into a medium sized bowl and discarding the yolks. Add the 4 whole eggs and 2 tablespoons of water to the whites and whisk well.
In a medium ovenproof nonstick skillet heat the oil over a medium flame. Sauté red pepper, onion till tender. Add spinach and wilt down about 3 minutes. Season with salt and a few turns of pepper. Spread veggies evenly in the pan. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
Meanwhile, preheat the broiler. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
Cut the frittata into 8 wedges and serve. Can be kept in the fridge for 3-4 days and reheated.