Whimsical Eats

In my Appealing to the Eye post, I mentioned how visually appealing food just tastes better!  And if not better, well it sure draws you to want to try it. Getting children or finicky eaters to try something new or eat something 'healthy' is a challenge I'll bet each one of us has faced at one time or another.  But with just a little bit of creativity, they seem to be willing to override their objection if the food looks fun.

When my children were young, I told stories to distract them while eating, created faces on their sandwich bread by gluing pieces of fruit or cheese with peanut butter, or cut veggies in odd shapes.  It worked!

For Christmas, my daughter bought us two plates, one for me and one for my boyfriend, J.  This morning I was in a mood for a 'silly breakfast', a technical term referring to a plate of food that has an element of the ridiculous in it. I pulled out the "her's'"plate.

Don't you think your picky eater might be tempted to eat a flamboyant hat, earrings, and a bow in the shape of a heart and wings....and what if you expressed exaggerated distress as each item disappeared?

What do you think of my silly breakfast?  Would it pass the test?

What is your most creative way to get 'good' food into the stomachs of those you love?

breakfast face

~ Kawabunga! ♥

When Eggs Meet Vegetables - à la Lebanese

Two of the main spices in Lebanese cooking are Allspice and Cinnamon.  These are used in both savory and some sweet dishes. They were made for each other in terms of flavor compliments. Third in line would be Black Pepper, followed by Cumin. This is the basic 'Omelet' in Lebanon. As with many recipes it includes fresh vegetables and aromatic spices.  I was very scrawny as a girl, and Mom used to tell me stories and feed me bites of breakfast until my plate was clean.

This was one of my favorite egg-based breakfasts, with a few slices of tomato on the side, drizzled with virgin Olive Oil pressed from our own olives. It's still a popular choice at our home.

I'd love to hear how you like it!

*~*~*~*~*~*

Lebanese Garden Omelet

• 2 Omega-3 Eggs
• 1-1/2 Tbs. parsley
• 1 Tbs. finely chopped organic Green Onion
• 2 Tbs. chopped organic Tomato
• 2 tsp. pine nuts (opt.)
• 1/4 tsp. allspice
• 1/8 tsp. cinnamon
• Dash of salt

Whisk all ingredients together in a bowl.

Place a sauté or omelet pan over medium-high heat, and brush lightly with organic butter just to coat bottom.

Wait 1 minute, then pour egg mixture into pan.  When edges turn light brown, turn heat to medium-low.  Fold omelet in half and cook for one more minute.

Flip omelet and cook an additional 2 minutes, or until just set in the center. (you can make a small slice to peek).

Serve with fruit, non-dairy cheese, cucumber or tomato slices and whole grain bread.

~ Sahtein! ♥

Blue Cornflour Crepes

• 1/4 c. organic Rye flour

• 1 tsp. Sea Salt

• 2 tsp. freshly ground Flax Seeds

• 1/4 c. Blue Cornflour

• 1 tsp. Baking Powder

• 1/2 tsp. Psyllium Husk Powder

• 4 Pasture-rasied Eggs, lightly beaten

• 1 c. Almond or Coconut Milk

• 2 Tbs. melted Coconut Oil+ 2 tsp. for pan

Mix dry ingredients in a bowl.  Add wet ingredients and mix well. Let stand 20 - 30 mins.

Coat a crepe or small saute pan with a little of the coconut oil over medium-high heat.  Wait 2 minutes and pour enough batter to coat bottom of pan.  Swirl to even out crepe.

Cook until edges turn brown, and flip.  Cook for another 20 seconds or until brown.

Remove from pan. Since crepe is not sweet, you may fill it with your favorite savory or sweet filling.

Note: Add 1/8 tsp. Monk Fruit or 1 packet Stevia to 2 c. of Marion Blackberries, simmer on med-low heat while the crepes cook.  Place berries in the crepe, and pour the juice on top.

~ Bon Apetit!  ♥

This Chia Seed Walked into a Muffin..

 What's It All About...?

Chia seeds have been a staple food source for the American Native people for centuries. Aztec warriors would eat Chia during hunting trips, and the Indians of the Southwest would eat only Chia seed mixed with water as they ran from the Colorado River to the Pacific Ocean to trade products.

A list of the health benefits this tiny seed offers us:

1. Excellent source of omega-3 fatty acids. Chia seeds are the best plant source of omega-3's known. They contain over 60% essential fatty acids. They contain more omega-3's than flax-seed. Omega fatty acids are important for concentration and brain health as well as other metabolic processes.
2. Easy access - As we've discussed here, Flax seeds provide us with fantastic health benefits. Chia seeds are even better than flax in terms of ease of access to the nutrition. Chia seeds do not need to be ground for their nutrients to be available to the body.
3. Antioxidant protection -They are loaded with antioxidants
4. Vitamins and minerals - Chia seeds provide calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc, and even boron (which helps the absorbing of calcium by the body).
5. Gluten Free - Chia is a gluten-free source of fiber and nutrition: (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.
6. High source of protein - Chia is composed of over 20% protein, which is about 2 to 3 times higher than other seeds and grains. If you are a vegetarian looking for protein sources, check out Chia!  The protein source in Chia is readily digestible and available to the body.
7. Low glycemic index - Chia has an extremely low glycemic index of 1, and actually helps to lower the rate at which other carbohydrates are converted to sugars.

Unlike flax, Chia seeds won't go rancid and they do not have to be ground to make their nutrients available to the body.

When added to water and allowed to sit for 30 minutes, Chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

Chia has a nutty flavor. You can mix seeds in water and add your favorite juice for a refreshing drink.  Sprinkle ground or whole Chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.

Some Tips...

1. Blend chia seeds into your smoothie
2. Make a “lassie” by blending chia seeds, yogurt and fruit juice
3.  Add ground chia seeds to flour when making bread
4. Add whole chia seeds to cake batter to make a poppy seed like cake
5. Add seeds to stews to thicken
6. Throw some seeds into stir fry
7. Sprinkle seeds over salad
8. Pureed fruit, chia seeds and a little fruit juice is a good topping for ice cream
9. Stir whole seeds into cooked lentil dish
10. Soak seeds in the beaten eggs and veggies to make a frittata
11. Cook brown rice in vegetable stock and stir chia seeds through when rice is cooked
12. Add whole or ground seeds to cookie mix
13. Mix ground seeds with ground organic, free-range ground chicken and spices to make meatballs

Can you think of more ways to use them? Write and let me know...

Be Well!  ♥

Make it Colorful!

Breakfast Buzz

The best possible plate of food is a ColorFULL one.  The more the colors (and I don't mean food coloring sneaky peak) the better for you.

I posted a Breakfast Idea that included vegetables a few days ago, and mentioned that in Mediterranean countries the lack of fresh veggies at the table is unheard of.  Tomatoes, cucumber, fresh mint, parsley, olives, radish, and yes, even pickles are a common feature.

Since I am off dairy completely(with the exception of Whey Protein which has anti-tumor benefit), I eat Rice or Almond Cheese.

To the right is the yummy and healthy Flour-less Flaxseed Pancake!  I sprinkled mine with cinnamon (anti-oxidant power) and Stevia.

My big bunch of Dandelion greens called me this morning, and they are so good wrapped around an Olive and stuffed in a pita bite that I happily included them on my plate.

Fresh Tomatoes sprinkled with dried mint (I make my own), and half an Avocado with salsa and lemon juice (more anti-oxidant power).

Here's a tip..

Bright and vividly colored vegetables—such as the ones used in salads and salsas—are rich in carotenoids, powerful plant pigments that reduce your risk of cancer, heart disease, and cataracts. But here's a little-known secret: To fully benefit from these disease-fighting compounds, you need to eat them with fat. In fact, Ohio State University researchers found that people who ate a salad topped with half an avocado absorbed five to 10 times more beta-carotene and lutein—carotenoids found in carrots and spinach, respectively—than those who had salads sans the fatty fruit. And eating avocado with salsa boosted the absorption of lycopene—a carotenoid in tomatoes—by almost five times.

"Fatty acids are needed to help carotenoids dissolve in the intestines," says lead study author Steve Schwartz, Ph.D. "These lipids are also an essential part of creating lipoproteins, which transport the carotenoids in the bloodstream."

~ Ye-haw! ♥

Grain Free Super Healthy Pancakes

When you're in the mood for a treat, how about some nutritious no-grain pancakes? They're good any time of day, since you can vary the toppings to suit your mood. I am very excited about this recipe!

It's super healthy and guilt-free!  You can easily have 3 of these on our very low-carb, low-sugar diet, and not blink twice. They are packed with antioxidants, fiber and good protein.

Pile berries on top, some coconut oil, or a bit of no sugar added jam. Add a cup of green tea for a cancer-fighting breakfast with a PUNCH!

Make sure to grind your own flax seeds ... this grinder is available on Amazon for about $20.

Flourless Flax Seed Pancakes

• 1/4 cup freshly ground Flax Seeds
• 1/4 cup Almond  Flour
• 3 Omega-3 Eggs
• 2 tsp. Baking Powder (Aluminum-free)
• 1 pinch Sea Salt
• 3/4 tsp. Cinnamon
• 1/4 cup Coconut or Almond Milk
• 1/4 tsp. Vanilla
• 1Tbs. Pure Maple Syrup

• 2 tsp. Coconut Oil (for pan)

Add baking powder, almond flour, cinnamon, salt and sweetener to flax meal.

In a separate bowl, beat the eggs with the vanilla and milk.  Pour into the meal mixture and blend thoroughly with a fork or whisk.

The batter will be runny like Crepe batter, but fear not, all will come together!

Heat griddle to medium-high heat; grease with coconut oil, and drop batter by 1/4 cups full.

Turn when bubbles appear on the surface of the pancake, cooking for just a minute more.

♥ Bon Apetit!

Re-Think Breakfast

It's somehow foreign to us to think of eating vegetables at breakfast, and yet in many parts of the world a breakfast without fresh vegetables or herbs is incomplete. Having grown up in a Mediterranean country, we always had a plate of freshly sliced tomatoes, cucumber, onion (yep), and some parsley and fresh mint at the table. A bowl of mixed, brined olives and strained yogurt (Labneh) were also part of the main cast.

It's time to embrace that thinking.  Nutritionists tell us that half our plate should be 'green'...well breakfast is no exception.

When I cook veggies I make enough to last 3-4 days.  They keep well, and then I don't have to work at making breakfast healthy.

This morning I tossed some green beans and a smattering of kale cooked with onions, garlic and sumac on my plate... a little romaine and tomato salad dressed in a lemon vinaigrette, add a scrambled Omega-3 egg for protein and a high fiber piece of toast... and Voila!

My cup of Dragonwell green tea with a hint of black pepper (for super antioxidant benefit) is the cherry on top.

• Get creative.
• Keep enough cooked or raw veggies on hand to make breakfast a no-brainer.
• Brew 4-5 cups of green tea at a time so it's there when you want it. ♥

Berry Lemon Zest Pancakes - High Fiber

What better way to start the weekend than with a treat.  I don't often indulge in a mostly carb breakfast, but once a week, a high-fiber-carby-yummy treat is good for the soul...and that's good for the body.

I chopped some of the strawberries into the batter...added 1 Tbs. of flax-seed to the already hi-fiber buckwheat mix, an egg, the blueberries and 1 tsp. grated lemon zest.

Oh, and instead of milk I use Almond milk.

Oops! I forgot to show you the bar of 85% dark chocolate! Well, that's in the next photo...but I used 1 ounce to melt on and between the hotcakes.

Add the green tea with pepper and probiotics sprinkled on the rest of the strawberries, and you're ready to soothe the beast within!

P.S. If you like your cakes a little sweeter, use Farmer John's Maple Syrup made with Xylitol.

~ Cheers! ♥

PowerUp Cereal n Berry Breakfast, Good Carb Formula

Good morning! This is a lazy day I can tell. Sleep played hide-n-seek with me last night, so feeling mellow.

I poured 1/2 c. of high fiber cereal into a bowl, sliced organic strawberries, chopped a two inch strip of organic lemon rind and tossed it in, poured almond milk over all and then sprinkled freshly ground flax-seeds to top it off.

That is a bowl full of nature's magic!... high fiber, healthy fat from flax seeds and more fiber, super anti-oxidant berries and lemon peel, and healthy fat in almond milk.

Note: When you shop for cereal make sure it has less than 4g of sugar per serving.  Also, it's critical that you calculate the Fiber to Carb ratio. You don't want to spike your blood sugar...that's the critical consideration when eating carbs.

Good carb formula: Multiply the fiber by 10.  It should exceed the carb count.  For example Trader Joe's High Fiber Cereal (that's what it's called!)  has 23g of carbs and 9g of fiber per serving.  That means the ratio is  (9x10 to 23) 90 fiber to 23 carb! An excellent choice.

If it had 3g of fiber the ratio would have been 30 fiber- 23 carb, kinda ok but not so great.

~ PowerUp! ♥

Egg, Veggie and Complex Carb Breakfast

Breakfast idea 1

Here is an example of a healthy and tasty breakfast that follows the breast cancer diet guidelines: no dairy, no sugar, no simple carbohydrates and healthy omega3 fats.  Aim to make 1/2 your plate full of color (veggies), 1/4 protein and 1/4 complex carb.

Spinach cooked with a smattering of onions and seasoned with black pepper, salt, a touch of allspice and dry mint. I sprinkle probiotics on two of my meals to get 1/4 tsp a day.  Our tummy needs help processing foods properly many months after treatment.

Sprinkle a little black pepper or squeeze lemon in your green tea (4 -5 cups a day) to explode the antioxidant benefits! Also, freshly ground flax seeds sprinkled on your cereal or on foods is highly beneficial... per our list of Fantastic Foods.

Coconut oil has become my bread spread of choice.  Recent studies are astounding on the benefits of coconut oil.  Click here for more info.

~ Bon Appetit! ♥