Tag: recipes

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Recipe: Garden Omelet @ClevelandClinic

Full of superfoods to power your day

This superfood omelet is full of nutrient-rich veggies. Brussels sprouts and kale provide folate and glucosinolates. Seaweeds are full of minerals and avocados are loaded with healthy monounsaturated and saturated fats.
Ingredients
2 large kale leaves, stemmed and halved lengthwise
4 Brussels sprouts, trimmed and halved
3 large pasture-raised eggs
5 large pasture-raised egg whites
freshly ground black pepper and sea salt, to taste
2 tablespoons extra-virgin olive oil
6 crimini mushrooms, sliced
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh dill
2 (1/2-ounce) packages roasted seaweed snacks (see note*)
2 cups baby spinach
1 avocado, peeled, pitted and sliced, for garnish
1 teaspoon white truffle oil (optional, for garnish)
Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium-heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet.
Directions
Bring a large pot of water to a boil over high-heat. When it boils, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
Heat the oil in a large nonstick pan over medium-heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
Cover the pan and cook over the lowest possible heat for 5 minutes.
Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.
Nutritional information
Each slice of omelet contains:
Calories 248
Fat 18g
Saturated fat 3g
Cholesterol 123mg
Fiber 6g
Protein 14g
Carbohydrate 12g
Sodium 120mg


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Probiotic Smoothie recipe @HarvardHealth






Harvard Health

@HarvardHealth
·


Probiotics are good bacteria that keep the gut healthy and help fight infections and #inflammation. Fermented foods like yogurt, pickles, sauerkraut, and sourdough bread are great sources: https://bit.ly/3zPQxl4 #HarvardHealth

Smoothies are a quick and easy way to get probiotics. Here is a recipe that is ideal for a breakfast, snack, or post-workout drink. Combine all the ingredients in a blender or food processor and blend until smooth.

Simple Fruit Smoothie

1 cup plain nonfat yogurt

1/4 cup orange juice

1/2 banana, cut into pieces

1/2 cup fresh or frozen blueberries

1/2 cup ice

Servings: 1

Serving size: 12 ounces

Nutrition: 260 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 110 mg sodium, 42 g total carbohydrate, 3 g fiber, 26 g total sugars (includes 0 g added sugar), 24 g protein

Source: The Harvard Medical School 6-Week Plan for Healthy Eating.

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Try our lighter carrot cake recipe.@clevelandclinic

Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. It’s great on its own or with a dollop of frozen whipped topping or nonfat ice cream.

Ingredients

No-stick baking spray with flour
1 cup unbleached all-purpose flour
½ cup whole wheat flour
½ cup granulated sugar substitute
¼ cup packed light brown sugar
¼ cup nonfat dry milk
1 ¼ teaspoons baking soda
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
½ teaspoon ground nutmeg
½ teaspoon ground allspice
¼ cup canola oil
1 large egg
¾ cup egg substitute
1 ½ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins ƒ
One 6-ounce can unsweetened crushed pineapple, drained ƒ
2 tablespoons confectioners’ sugar, optional

Directions

  1. Preheat the oven to 350ºF. Coat a 10-inch pan with baking spray.
  2. Sift the white and whole wheat flours into a large bowl. Add the sugar substitute, brown sugar, dry milk, baking soda, baking powder and spices. Stir to mix well. Using the medium setting of an electric mixer, beat in the oil, egg and egg substitute until the batter is smooth. Fold in the carrots, walnuts, raisins and pineapple.
  3. Spread the batter into the prepared pan and bake for 30 minutes, until a toothpick inserted in the center of the cake comes out clean. Cool in the pan. Remove the outer ring of the pan and sift confectioners’ sugar over the top, if desired. Serve at room temperature.

Nutrition information

ƒMakes 12 servings.

Serving: 1 slice

Calories: 120 (33% calories from fat) ƒ
Fat: 4.5g ƒ
Saturated Fat: 0g ƒ
Protein: 3g ƒ
Carbohydrates: 17g ƒ
Dietary Fiber: 1g ƒ
Cholesterol: 15mg ƒ
Sodium: 180mg ƒ
Potassium: 125mg

Dietitian’s Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat. 

Posted on

Try our lighter carrot cake recipe.@clevelandclinic

Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. It’s great on its own or with a dollop of frozen whipped topping or nonfat ice cream.

Ingredients

No-stick baking spray with flour
1 cup unbleached all-purpose flour
½ cup whole wheat flour
½ cup granulated sugar substitute
¼ cup packed light brown sugar
¼ cup nonfat dry milk
1 ¼ teaspoons baking soda
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
½ teaspoon ground nutmeg
½ teaspoon ground allspice
¼ cup canola oil
1 large egg
¾ cup egg substitute
1 ½ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins ƒ
One 6-ounce can unsweetened crushed pineapple, drained ƒ
2 tablespoons confectioners’ sugar, optional

Directions

  1. Preheat the oven to 350ºF. Coat a 10-inch pan with baking spray.
  2. Sift the white and whole wheat flours into a large bowl. Add the sugar substitute, brown sugar, dry milk, baking soda, baking powder and spices. Stir to mix well. Using the medium setting of an electric mixer, beat in the oil, egg and egg substitute until the batter is smooth. Fold in the carrots, walnuts, raisins and pineapple.
  3. Spread the batter into the prepared pan and bake for 30 minutes, until a toothpick inserted in the center of the cake comes out clean. Cool in the pan. Remove the outer ring of the pan and sift confectioners’ sugar over the top, if desired. Serve at room temperature.

Nutrition information

ƒMakes 12 servings.

Serving: 1 slice

Calories: 120 (33% calories from fat) ƒ
Fat: 4.5g ƒ
Saturated Fat: 0g ƒ
Protein: 3g ƒ
Carbohydrates: 17g ƒ
Dietary Fiber: 1g ƒ
Cholesterol: 15mg ƒ
Sodium: 180mg ƒ
Potassium: 125mg

Dietitian’s Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat.