Polenta with mixed Berry Compote - Breakfast on "P" Day

It's breakfast time on "P" day and I'm using POLENTA

I made Polenta with mixed Berry Compote. This is a delicious alternative to oatmeal or cereal. With the consistency of porridge along with the sweetness from the warm berry compote, it becomes a comforting healthy breakfast treat. Yummy!

Servings: 4


Ingredients

Compote
1 Tbsp butter
3 Tbsp honey
1 Tbsp fresh lemon juice
dash of ground cinnamon
12 oz frozen assorted berries

Polenta
3 cups milk
1/2 cup quick-cooking polenta
2 Tbsp sugar
1/2 tsp salt

Directions

1. For the compote, melt butter in a medium saucepan over medium heat. Add honey, juice, cinnamon and berries; bring to a boil. Reduce heat and simmer for 5 minutes; or until thoroughly heated. Keep warm.

2. For the polenta, bring milk to a boil in a medium saucepan. Slowly add polenta, stirring constantly with a whisk. Stir in sugar and salt, and cook 5 minutes or until thick, stirring constantly. Serve with compote over top. 

Enjoy!

POLENTA

Polenta, (also known as corn grits), used to be known as poor people's staple food since it was made from grains and legumes. Today this dish is popular not only in Italy but also in many European countries. This is such a versatile grain that can be used for breakfast, lunch or dinner and is a great alternative to rice, potatoes or pasta.

Because it is made from corn, polenta is also gluten-free. 

Polenta contains traces of the minerals calcium, iron, magnesium, phosphorus, sodium and zinc. There are also small amounts of Vitamins B, A and E.

Amp up the nutritional value of polenta by adding eggs, fruits, vegetables and other super foods!


Polenta, cooked
(1/4 cup)

Fiber  2 g
Protein  3 g
Iron  8 %
Carbohydrates 27 g

Have you indulged in some traditional polenta lately?

Oatmeal - Breakfast on "O" Day

Well it's breakfast on "O" day and I'm using OATS

I made Oatmeal. The blueberries and orange zest in this oatmeal, gives it a very fresh and delicious flavour with the blueberries bursting in your mouth after each bite. Not your typical bowl of oatmeal. Yummy!

Servings: 2

Ingredients

1 1/3 cup water
1/8 tsp salt
1/4 tsp cinnamon
2 tsp honey
2/3 cups of quick oats, rolled oats or oatmeal
1/3 cup blueberries, fresh or frozen
1/2 tsp grated orange zest
1/2 cup milk

Directions

1. Bring the water to a boil in a medium size saucepan. Add the salt, cinnamon, honey and oatmeal. Reduce heat, and simmer uncovered for five minutes or until most of the water has been absorbed.

2. Add the blueberries, orange zest and milk. Bring to a simmer, and simmer five more minutes or until the oatmeal is thick and creamy and the blueberries have begun to pop.

3. Turn off heat, cover and and let stand for five minutes, then serve.

Enjoy!

OATS

Oats are a hardy cereal grain and a perfect way to start your day, especially if you're dealing with heart disease or diabetes. The special fiber in oats has a beneficial effect on cholesterol levels. 

Antioxidant compounds in oats help prevent free radicals from damaging LDL cholesterol (the good kind). 

Eating a serving of whole grains, such as oats, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease. 

The fiber, beta-glucan, in oats significantly enhances the immune system's response to bacterial infection, by helping the neutrophils navigate to the site of an infection more quickly and eliminate the bacteria they find there. 

Among being great for the heart, immune system, and diabetes, it also significantly reduces woman's risk of getting breast cancer. 

Oats, unprocessed and dry
(1/4 cup)

Manganese  96 %
Molybdenum  64.1 %
Phosphorus  29.1 %
Copper  26.6 %
Biotin  26 %
Vitamin B1  25 %
Magnesium  17.2 %
Fiber  16.5 %
Chromium  15.3 %
Zinc  14 %
Protein  13.1 %


Have you been enjoying oats?

Nutmeg in "Gingerbread Pancakes" - Breakfast on "N" Day

It's time for breakfast on "N" day and I'm using NUTMEG

I made Gingerbread Pancakes. These pancakes are oh so comforting and delicious on a wet and cold fall morning. The assortment of the soothing spices in the pancakes are a perfect compliment to one another and the aroma that fills the home is just the "icing on the cake". Yummy! 

Servings: 4 - 5

Ingredients

2 eggs
1/4 cup packed light brown sugar
1/2 cup buttermilk
1/2 cup brewed coffee (regular or decaf), cold or at room temperature
1/4 cup vegetable oil or melted unsalted butter
2 cups all-purpose flour
3 tsp baking powder
2 tsp baking soda
2 tsp ground cinnamon
2 tsp ground ginger
2 tsp ground nutmeg
1/2 tsp ground cloves
1/2 tsp salt

Directions

1. In a large bowl, whisk together the eggs and sugar. Add the buttermilk, coffee and 1/2 cup water. Stir in the vegetable oil.

2. In a medium bowl, mix together the flour, baking powder, baking soda, cinnamon, ginger, nutmeg, cloves and salt.

3. Add the dry ingredients to the wet ingredients, stirring until just combined - don't worry if there are a few lumps.(batter will be thick)

4. Lightly grease a large saute pan or griddle with butter or nonstick spray. Heat the pan until hot and then spoon out 1/2 cup or more of batter per pancake. Cook the pancakes until the tops look dull and a few bubbles pop, about 3 minutes. Turn the pancakes over and cook for another minute or so. 

5. Serve immediately or transfer the cooked pancakes to a warm 200 degree F oven until the entire batch is finished. Serve garnished with butter, syrup and a dollop of whipped cream, if desired. 

Enjoy!

NUTMEG

Fragrant rich nutmeg is one of the highly prized spices known for its aromatic, anti-fungal, antidepressant, aphrodisiac, and curative properties. Nutmeg are evergreen trees native to the rain forest. The nutmeg fruit, about the size of an apricot, has an oval shaped hard kernel inside, known as "nutmeg spice". 

This prized spice is a good source of minerals like copper, potassium, calcium, manganese, iron, zinc and magnesium. It is also rich in many Vital B-Complex Vitamins, including C, folic acid, A and many anti-oxidants. 

The compounds in this spice have been soothing as well as stimulative on the brain. Nutmeg oil has been used in dentistry for toothache relief and by therapists during massage to reduce muscular pain and rheumatic pain of joints. 

Eating too much Nutmeg will cause sedative effects and in high quantities, will even cause hallucinations.  So just like certain other super foods, eat in moderation!

Nutmeg, ground
1 Tbsp

Thiamin   2 %
Vitamin B6  1 %
Folate  1 %
Omega 6-fatty acids  24.5 mg
Magnesium  3 %
Copper  4 %
Manganese  10 %
Protein  0.4 g


Have you been spicing up your life with Nutmeg?

Miso Soup - Breakfast on "M" Day

It's breakfast time on "M" day and I'm using MISO

I made Miso Soup. This soup is traditionally served for breakfast in Japan. I personally enjoy this comforting and richly nutritious soup as a side dish for dinner or a late afternoon snack. Oh so good for you. Yummy!

Servings: 2

Ingredients

2 cups of Dashi Stock (fish based soup stock)
* You can buy dashi powder packets at asian supermarkets, use dried scallops to flavour water, or make your very own dashi stock: Here
1 scallion, diced
1 Tbsp cut wakame (dried seaweed)
2 Tbsps Shiro Miso Paste

*You can add any additional vegetables you like or omit seaweed and scallions - Except for the Miso, of course - traditionally Tofu is added to Miso soup, but I don't eat Tofu. Miso is the star ingredient here*

Directions

Place dried seaweed in a small bowl and add a few splashes of water to seaweed until it swells up, (about 5 minutes). Bring your dashi to a boil in a medium pot. Turn heat down to low and add the seaweed. Heat for only 1 - 2 minutes. Take the whole pot off the heat and add in your Miso paste. It is crucial you don't add Miso to boiling water, as the enzymes in Miso will die when boiled. Using a ladle, put your paste inside the ladle and dip into the hot soup, mixing and stirring the paste while still in ladle, until completely dissolved, and then stir into rest of soup. Taste for flavour...it should be a slightly salty flavour, not too weak and not too strong. Sprinkle the scallions over top and serve in cute little Japanese soup bowls, or any small bowl. 

*Serve with chopsticks, and use the chopsticks to stir the paste around before sipping soup, as the miso congeals when sitting in the soup*

Enjoy!

MISO

Miso is a paste made from fermented soybeans and barley or rice malt. *unlike fresh soy beans...it is highly nutritious and beneficial to consume fermented soybeans on a regular basis* Miso is full of a wide variety of phytonutrients that function as antioxidants and anti-inflammatories. 

Among reducing your risk of having a stroke and being easy on the digestive system, Miso also can reduce risk of certain cancers. Eating Miso on a regular basis will strengthen your immune system, whether used in soup, as a marinade for fish or poultry, or even spread onto a sandwich.


Miso paste
(1 Tbsp)

Copper  7.7 %
Manganese  7.5 %
Vitamin K  5.6 %
Protein  4 %
Zinc  4 %
Phosphorus  3.9 %
Fiber  3.7 %
Omega-3 Fats  3.3 %
Vitamin B2  3 %
Choline  2.9 %



Are you sipping on Miso soup?

Lemon-Lime Smoothie - Breakfast on "L" Day

Hey everybody! So it's now breakfast on "L" day and I'm using LEMONS and LIMES

I made a Lemon-Lime Smoothie. This is so seriously refreshingly delicious and one of my new favourites. Yummy!

Servings: 1

Ingredients

Juice from 1 large orange
1/2 medium lemon, peeled and seeds removed
1/2 medium lime, peeled and seeds removed
2 medium ripe bananas, frozen and peeled
small bunch of spinach
1 small basil leaf

Directions

1. Add the juice from the orange, followed by the lemon and lime. Then add the frozen banana, spinach and basil leaf to blender.

2. Blend for a bit then add about 3 Tbsps or more of water (as the frozen bananas make it thick) But drink it thick, if you like it that way.  


Pour into a tall glass and Enjoy!

LEMONS - LIMES

These powerhouse fruits bring out the flavour in foods and have antioxidant and anti-cancer properties. Limes also have flavonoids which contain antibiotic effects. Both lemons and limes, of course, are an excellent source of Vitamin C which is so important for a strong immune system.



Lemons - Limes, fresh juice
(1/4 cup) 

Vitamin C  31.5 %
Folate  3 %


Are you using Lemons and Limes in your meals?

Kiwi Parfait - Breakfast on "K" Day

Well it's breakfast time on "K" day and I'm using KIWIS

I made a Kiwi Breakfast Parfait. Kiwis have just the right amount of sweetness and pair so deliciously with strawberries in this parfait with yogurt and granola. Yummy!

Servings: 1

Ingredients

4 strawberries, sliced or cut up
1 Kiwi, sliced into small pieces
1 cup Greek yogurt
1/2 cup Honey Granola
Honey (optional, for sweetness)

Directions

1. In a small cup or dessert cup, start by layering with a couple of Tbsps of yogurt at the bottom. Continue layering with strawberries, followed by yogurt, kiwi, and then granola. Add yogurt again, strawberries, kiwi and granola.

2. Add a drizzle of Honey for added sweetness, if you like.

KIWI

Along with being so pretty looking, kiwis are packed with more Vitamin C than an equivalent amount of an orange. These emerald delights contain numerous phytonutrients as well as well known vitamins and minerals that promote your health. 

In the world of research, scientists are fascinated with kiwifruit for its ability to protect DNA in the nucleus of human cells from oxygen-related damage.

The fiber in kiwifruit has also been shown to be useful for a number of conditions, such as reducing high cholesterol levels, which may reduce the risk of heart disease and heart attack. Fiber-rich foods are also good for keeping the blood sugar levels of diabetics under control.

Eating Vitamin C-rich fruit such as kiwi may offer a significant protective effect against respiratory symptoms associated with asthma such as wheezing. 

Kiwi
(100 grams)

Potassium  312 mg
Dietary Fiber  3 g
Sugar  9 g
Protein  1.1 g
Vitamin C  154 % - WOW!!!
Calcium  3 %
Vitamin B-6  5 %
Magnesium  4 %
Vitamin A  1 %


Have you eaten Kiwis lately?

Jasmine Tea - Breakfast on "J" Day

Well we've come to Breakfast on "J" day and I'm using JASMINE TEA

I made Jasmine Tea. Jasmine tea is a light and fragrant green tea which is such a comforting "pick me upper" in the mornings. Delightful!

Servings: 1

Use loose leaf or tea sachets, whichever you have is fine. Brew sachets for 3 - 4 minutes in very hot water. The smell of Jasmine tea will fill your room with a delicate floral aroma which is sure to brighten your day.

JASMINE TEA

Jasmine tea has been produced in China for nearly 700 years. It is made using green tea or oolong tea. High-quality loose tea leaves are blended with jasmine petals, giving the tea a delicate, mildly sweet flavour and aromatic fragrance. 

This tea is high in a group of powerful antioxidants known as catechins. It offers many health benefits, including a reduced risk of cancer, lower heart rate, blood pressure, stroke and cholesterol levels.

Jasmine tea odours calm mood and significantly decrease heart rate, even contributing to sedative effects. (So if you're ever having a hard time sleeping...brew tea just for the smell alone)

Have you sipped on some Jasmine Tea lately? 

Inca Berry Scones - Breakfast on "I" Day

So it's Breakfast time on "I" day and I'm using INCA BERRIES

I made Inca Berry Scones. These "super berry" scones are so light and refreshing, and with the added sweet glaze, they make an especially decadent breakfast. If you've never had an inca berry before, you will soon discover they taste like a cross between an orange and a cherry tomato. Yummy!

Servings: 8

Ingredients

2 1/2 cups Bisquick
1/4 cup sugar
1/4 cup unsalted butter
2 large eggs
1/4 cup milk
1/2 cup chopped inca berries (or use dried, for a sweeter scone)
all-purpose flour, for work surface

Glaze

1 cup icing sugar
Juice of 1 lemon (approx. - taste as you make)
1/2 tsp vanilla extract

Directions

1. Preheat oven to 400 degrees F.
2. Whisk together the baking mix and sugar in a large bowl.
3. Mix in the butter with your hands or a pastry blender until the butter is the size of peas.
4. Beat the eggs well with the 1/4 cup milk in a small bowl.
5. Pour the wet ingredients into the dry ingredients and combine until just blended. Do not over mix.
6. Gently fold in the inca berries.
7. Turn dough out onto floured surface and pat into a 3/4 inch thick square.
8. Cut into 4 squares, then cut each square into 2 triangles.
9. Arrange the scones on an ungreased baking sheet and bake until golden brown, about 15 minutes. Remove to a wire rack and let cool a bit before glazing.
10. For glaze: Whisk together the icing sugar, lemon juice and vanilla until smooth. Pour evenly over warm scones and serve!

INCA BERRIES

The mighty inca berries go by a variety of different names including the Golden Berry, Aztec berry and Peruvian cherry, to name a few. They have been harvested by indigenous tribes for centuries, as both a valuable source of food and a traditional medicine used to treat a number of diseases and conditions including cancer, leukaemia, diabetes, malaria, asthma, hepatitis, dermatitis and rheumatism. 

They are a rich source of Vitmain C and other powerful antioxidants, and contain important minerals.

The seeds of the inca berries are known for their mildly laxative effect, if you eat a lot of berries. Inca berries are a unique source of vegetable protein. 

These berries also contain a small amount of melatonin, which can help regulate our biorhythm and promote a good night's sleep. 


Inca Berries
(1/4 cup)

Protein  3.3 g
Fiber  8 g - WOW!
Vitamin C  4.5 mg
Potassium  675 mg - WOW!
Phosphorus  99 mg


Have you tried Inca Berries before?

Honeydew Melon Smoothie - Breakfast on "H" Day

So it's now breakfast on "H" day and I'm using HONEYDEW MELON

I made a Honeydew Melon Smoothie. This is a winner with all the fresh notes of this fruit and the hint of lime coming through. A definite summer drink! - Yummy!

Servings: 2

Ingredients

1 ripe fresh Avocado
1 cup honeydew melon chunks 
Juice from 1/2 lime (or more to taste)
1 cup milk
3/4 cup plain yogurt
1/2 cup apple juice or white grape juice
1 Tbsp honey

Instructions

1. Cut avocado in half, remove pit.
2. Scoop out flesh, place in blender.
3. Add remaining ingredients; blend well.

Serve cold. Will hold in refrigerator up to 24 hours. 
** Large avocados recommended for this recipe.

Enjoy!

HONEYDEW MELON


Honeymelon (aka honeydew) is a very hydrating fruit and a nutrients powerhouse that is excellent for reducing water retention and edema. 

In addition to supplying potassium, Vitamin C and magnesium, honeydew is also a good source of several B vitamins, including thiamine and niacin. B vitamins help your body get rid of toxins that can cause illness and disease. 


Honeydew Melon
(100 grams)

Potassium  228 mg
Fiber  0.8 g
Sugar  8 g
Protein  0.5 g
Vitamin A  1 %
Vitamin C  30 %
Iron  1 %
Vitamin B-6  5 %
Magnesium  2 %


Are you eating Honeydew melons?

Grapes and Grapefruit Salad - Breakfast on "G" Day

Well we arrived to "G" day!

It's breakfast time and I'm using GRAPES and GRAPEFRUITS

I made Grapes and Grapefruit salad. I couldn't use grapes without incorporating the mighty grapefruit also! These fruits go deliciously well and mixed with additional fruit, it becomes a satisfyingly savoury breakfast. Pair this with whole grain toast and eggs if you want to, also.   Yummy!

Servings: 1

Ingredients

Small handful of red seedless grapes
1/2 grapefruit, sectioned
1/2 apple, diced
1/2 orange, sectioned
1 banana, sliced
1 tsp lemon juice (to prevent from browning)

Mix all ingredients in a bowl and enjoy!

GRAPES

The several phytonutrients in grapes are believed to play a role in our longevity. Grapes have also been shown to contain the hormone and antioxidant melatonin, that have anti-bacterial and other properties.

The massive areas of benefit from grapes include the cardiovascular system, respiratory, immune and inflammatory systems, blood sugar regulating, the nervous system and cancer prevention - WOW! 


Grapes, fresh
(1 cup)

Vitamin K  24.5 %
Copper  21.1 %
Vitamin B2  8.4 %

GRAPEFRUIT

Grapefruit is an excellent source of Vitamin C. The phytonutrients in grapefruit called limonoids inhibit tumor growth. Grapefruit contains pectin which has been shown to slow down the progression of atherosclerosis (in animal studies).

Check with your Doctor first, as certain pharmaceutical drugs combined with grapefruit become more potent. 


Grapefruit, pink, fresh
(1/2 of medium size)

Vitamin C  58.7 %
Pantothenic Acid  7.2 %
Copper  6.7 %
Vitamin A  6.6 %
Fiber  5.6 %
Potassium  5.1 %
Biotin  4.3 %
Vitamin B1  4.2 %


Are you eating Grapes and Grapefruit?

Fig and Banana Smoothie - Breakfast on "F" Day

Hey,

So we made it to "F" day and for breakfast I'm using FIGS

I made a Fig and Banana smoothie for breakfast, using dried organic black mission figs. Fresh figs are sooo perishable that I can't even find them available around me. But using the dried is just as good and equally nutritious by all means! This is such a yummy smoothie and not too sweet, with the fig flavour coming on top over the banana. Yummy!

Servings: 1

Ingredients

1 small banana

3 dried figs

1/4 - 1/2 cup of plain yogurt

1/4 - 1/2 cup of milk (adjust as necessary)

Directions

Soak the dried figs in a small bowl of water for at least 30 minutes, prior to chopping them up before going into blender. (This softens them up so they can be easily blended)

Blend all ingredients together in your blender and enjoy!

FIGS

Figs are a good source of potassium and fiber. One study involving over 50,000 postmenopausal women for an average of 8 years, showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least.

1 Medium Fig

Fiber  5.8%

Vitamin B6  3.5%

Copper  3.3%

Potassium  3.3%

Manganese  3%

Pantothenic Acid  3%

Have you eaten Figs lately?

Egg "Omelette" - Breakfast on "E" Day

It's Breakfast on "E" day now and I'm using EGGS

I made an Omelette for Breakfast. Omelettes are so filling and satisfying for a complete Breakfast. You can fill them with just about anything you want.
Yummy!

Servings: 1
3 eggs, whisked
small dab of butter 
tsp or so of sliced green onion
1/4 cup of shredded cheddar cheese
one slice of deli meat, sliced into little squares
small handful of spinach
pinch of S & P

Directions

Heat butter in skillet on medium heat and add eggs. Scramble them up a bit, in the centre and let cook for about 2 - 3 minutes (touching edges around to firm up your edges). Add all your toppings in the centre line and GENTLY lift up one edge of the omelette to flip over in half. Let finish cooking for about another 30 seconds to 1 minute and Voila - Omelette cooked. Slide out of skillet to plate or lift up  with spatula...carefully. 

EGGS  

The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration. Brain development and memory may be enhanced by the choline content of eggs. 

One large Grade A egg

Calories  70 Cal
Fat  5g
Cholesterol  195mg
Sodium  65mg
Carbohydrate  1g
Protein  6g

Have you had eggs lately? Get crackin!   :)