Spoonful of Sugar Free

Registered Dietitian

Health

The Most Important Meal of the Day

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And the Yummiest!!!! I LOVE breakfast! Eggs, toast, oatmeal, fruit, bacon, pancakes, grits, waffles, ok brain freeze, I can’t think of any more…Anyway, all that matters is that breakfast food is yummy, and can be really healthy. Seriously, I’ve eaten breakfast food all day long before. Like this: pancakes for breakfast, oatmeal for lunch, eggs for dinner. Now that’s a good day of eatin’!

So what’s so great about this breakfast thing, anyway? Well…..

  • Its called, “Breakfast,” Which means to “break your fast” not eating all night
  • It revs up your metabolism for the day
  • A good breakfast fuels your body and mind all day long
  • When you eat a good breakfast, you will eat less during the day
  • It’s yummy 🙂

My breakfasts bring joy to my day. I like to start the day of right with these delicious masterpieces:

Pumpkin Pie Oatmeal

Oatmeal blended with mashed pumpkin, cinnamon, and nutmeg. Garnished with a dollop of fage yogurt (this was the bowl I made my mom, I don’t eat dairy) and sliced almonds

Saute veggies in a dab of olive oil
Add eggs, and mix all together
Flip and serve with ground black pepper (Shown with juicy watermelon)

Yummy veggie omelet made with red peppers, onions, and spinach. I also like adding green chiles and olives when I have them in the pantry.

More oatmeal! Man I just love this stuff!

This oatmeal has goji berries, cacao nibs, and a scoop of coconut butter on it. Served with fresh mango. This was one exotic meal.

Thought-provoking, mind-prodding question of the day:

What did you have for breakfast this morning?

Ode to Oatmeal

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Oh the wonderful oatmeal!!! Well known as a “heart-healthy” food thanks to Quaker, oatmeal is a good-old fashioned, stick-to-your-ribs breakfast. Oatmeal warms my body on a cold-winter day, and fuels my muscles on hard-workout day.

Oats are surprisingly cheap, too. I buy my rolled oats in bulk, and 1 serving costs me approximately 17 cents. And how much does the college staple, Ramen noodles cost? 17 cents. So let’s see, would I rather eat a nutritious bowl of oatmeal, or a processed bowl of Ramen? I think I’ll stick with Oats.

Vs.

Here’s a few of the many benefits of Oats:

  • Lowers cholesterol
  • Burns fat
  • Reduces risk of Type 2 diabetes
  • Regulate bowel movements
  • Reduce blood pressure
  • Reduce risks of cancer because of Oat’s phytochemicals
  • Reduces risk of heart disease

What can’t oatmeal do?

Sometimes I eat oatmeal for breakfast, lunch, and dinner! Well, maybe that’s a little too much, but oatmeal is so versatile, why shouldn’t I eat it all day long? Here’s one of my many delicious oatmeal recipes:

Chocolate-Covered Monkey Tail Oatmeal:

  • 1/2 cup oats
  • 1 Tablespoon cocoa powder
  • 1/2 sliced banana

Boil 1 cup of water in a saucepan. Add the oats and turn stove to medium-low. Stir occasionally until oats are cooked. Add cocoa powder and bananas. Stir and Enjoy!

Thought-provoking, mind-prodding question of the day:

What’s your favorite cheap, healthy food?

Protein Packed!

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Wahoo for protein! Proteins are made up of amino acids that are used just about everywhere in your body. Hair and nails are mostly made from protein.  Your body also uses protein to build and repair tissues, make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

After a hard workout, I drink down a yummy protein shake to get that protein back into my body. This is because protein is needed to help rebuild muscles. You see, during my workout, I am breaking down my muscles in order to get stronger. The protein is needed as soon as possible after my workout to build the muscles back up. If I were to wait, my muscles would start eating itself to get extra energy. That would NOT be good!

Here is the yummy delicious protein shake I made today. It’s like a chocolate-dipped strawberry in a cup!

Ingredients: Frozen Strawberries, unsweetened almond milk, Vega chocolate protein powder, and extra chocolate powder

Place in a blender. I put in a bunch of strawberries, 1 scoop protein powder, 1 tablespoon chocolate powder, and poured in enough almond milk to cover 3/4 of the strawberries.

Voila

And we are done! I poured the shale into my adorable Tigger mug. Which is about 2 servings (or 1 if I’m really hungry).

Next protein packed meal: Power Packed Sandwich: Good Enough for a Gladiator! (nice name, huh?)

I had to pack my lunch today, so I used my Roasted Red Pepper Hummus from yesterday. First I spread the hummus on some thin pumpernickel bread (I really have no idea what the name of it is…). Next, I layered the sandwich with fresh red peppers, tomatoes, spinach and turkey! That’s it.

Thought-provoking, mind-prodding question of the day:

Where do you get your protein from?

Wonderful Legume: Chickpeas

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Oh what fun I have with the protein-packed legume family! Chickpeas (or garbanzo beans) are a wonderful creation from nature. Chickpeas are full of protein and fiber, and they also contain minerals like zinc, iorn, manganese, and magnesium. Chickpeas have a low glycemic index of 28, and are full of fiber making this legume an excellent choice for diabetics.

Chickpeas can be bought dried or canned. Depending on the recipe (or time availability), I use both varieties. here are so many wonderful recipes to make with chickpeas. Falafel, hummus, and soup are just a few of the ways I enjoy them. As an athlete, chickpeas are an easy way for me to consume protein. They contain a whopping 15 grams of protein per cup, and 12 grams of fiber (that’s half a days worth!)

Yesterday I made my favorite, super-easy hummus. It is so easy to make, and is a wonderfully satisfying afternoon snack. Here it is below served with my favorite Crunchmaster crackers.

Roasted Red Pepper Hummus

Simply Hummus

This hummus is gluten-free, vegan, dairy-free, and low-fat and low-calorie compared to other hummus recipes.

  • 2 cans chickpeas (rinsed and drained of juice)
  • 2 Tablespoons tahini
  • 1/2 cup chopped onion (about 1/2 onion)
  • juice of 1 lemon
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 3-4 tablespoons water
  • optional add-ins: roasted red peppers, pesto, black beans, tomatoes, olives, artichokes, be creative!

Put all ingredients into food processor except water, onions, and add-ins (if you want any). Process ingredients, and add water until desired consistency is reached. Next, add the chopped onions and a handful or two of your add-ins. Stir until mixed. Your done! Now was that hard? No!

Serve your delicious hummus with pita, crackers, vegetables, on top salads, or in wraps or sandwiches! This recipe is a great appetizer for parties!

Thought-provoking, mind-prodding question of the day:

What is your favorite power-packed food? Is it something that is full of protein or carbs? What makes you feeeeeel so powerful after you eat it?