Polenta makes a great savory breakfast base. Top with any sauteed veggies you’d like, a sprinkle of cheese and runny egg or maybe fresh, juicy slice of tomato. Polenta is simply a type of cornmeal you can make into a porridge, like in this recipe, or it can be made thick so that you can slice it and pan fry or grill it. You can make the recipe with just polenta (use ¾ cup) but in this version, some of the corn was taken out substituted for flax meal. This lowers the carbs a little bit while adding fiber and more heart-healthy fats. Small, healthy changes like this add up over time! This is a great alternative to oatmeal.
Category: Recipes
Berry Oatmeal Muffins
This recipe is a great grab-and-go breakfast or a satisfying snack. Fiber from the oatmeal makes this a filling treat, and the mixed berries are rich in a family of phytochemicals called anthocyanins, among others. Anthocyanins are found in many plant foods that vary in the red/blue/purple color range. Research has shown that these chemicals may have a protective effect on our heart health and on neurodegenerative diseases, such as Alzheimer’s and dementia, in addition to acting as powerful antioxidants.
Citrus Shrimp
Shrimp is a great protein option to keep on hand. They freeze well and cook fast, and their small size makes them a kid-friendly finger food—perfect for busy families. Shrimp gets a bit of a bad reputation for being a high cholesterol food, but overall it is a lean protein. Over many studies and analysis over many years, research has found that dietary cholesterol is not correlated with blood levels and for that reason does not pose a risk to our heart health. The thing to watch is your total fat intake, especially intake of saturated fats. These fats are typically animal-based and solid at room temperature. They are known to contribute to poor cholesterol levels and increase risk of plaque build up in the arteries, increasing risk for heart disease and stroke. However, notice shrimp is very high in sodium, like many other crustaceans and mollusks from the sea, and this may lead to temporary increase in blood pressure and edema.
Read the Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9143438/
Spinach Feta Quiche with Sweet Potato Crust
This recipe is a healthier—and, honestly, easier—twist on a classic dish. Quiche is typically a decadent, savory treat with a super buttery crust and a creamy egg filling.
Instead of using butter and white flour to make the crust, this version uses simple slices of sweet potato, a nutritious complex carbohydrate filled with fiber and nutrients. The addition of Greek yogurt, rather than cream, to the egg mix still produces a delightful creamy texture but with added protein and less saturated fat. This also works great with scrambled eggs or omelets. If you’re watching your cholesterol or fat intake, substitute half the eggs with their equivalent in liquid egg whites, or 4 whites from whole eggs.
Roasted Asparagus
Asparagus is a classic spring vegetable, and roasting or grilling are by far the best ways to prepare it. These methods will give an enjoyably fibrous-yet-soft texture, a juicy stalk and crispy charred leaves at the head. Asparagus is full of many nutrients such as Vitamin A, E, C, K and folate, and the fiber strands make an excellent prebiotic to feed your gut bacteria.
Moroccan Chickpea Stew
This recipe is packed with plant-based protein and flavor! It’s sweet, savory, super filling and it’s made in a slow cooker, making it a great choice for busy days. Lentils are an underutilized food in the American diet. They are inexpensive compared to other protein options; they are high in fiber, folate and B vitamins, along with being a good source of minerals such as copper, iron, magnesium and phosphorus. They add a great hearty texture to soups and stews, combine with ground meats well, and can be used in a variety of ways such loaves or patties in addition to stews and soups.
Carrot Cake Muffin
Contrary to what you might think, carrots are not a starchy vegetable. They may taste sweet, but 100g of carrots have a little over 9g of carbohydrates and almost 3g of fiber when compared to 100g of potatoes, which have over 20g of carb and just under 2g of fiber.
The naturally sweet taste makes carrot an excellent addition to treats such as these carrot cake muffins. These muffins are additionally sweetened with applesauce and raisins. These make an excellent breakfast addition and freeze well, too.
Cream Potato Leek Soup
April showers are here, and although we are all ready for warmer weather, a moist chill remains in the air. Nothing will warm your bones like this creamy potato leek soup.
Savory French Toast
French toast is an excellent way to use up some old stale bread; in fact, it works better if your bread is a little dry and chewy. The dryness of the bread absorbs the milk and egg mixture without falling apart and getting too soggy. Using a whole grain bread is another way to help your French toast keep its shape. The fiber and protein in the whole grain bread will prevent the liquid from dissolving your slice, whereas white bread will dissolve and quickly get mushy. Try a little experiment at home and compare a slice of white bread against whole grain when making French toast. This is a good visual to show how whole grain bread sits in your stomach longer, keeping you fuller and feeling satisfied longer.
Yachaejeon: Korean Veggie Pancake
What to do with leftover veggies? How about a veggie pancake?
Yachaejeon is an easy to make popular dish made from whatever veggies you have left lying around your fridge, though in my opinion the flavor of scallions and onion are essential. You can follow this recipe, but try it with other veggies too, simply cut them into matchstick size, you need about 2 ½ cups of veggies total. This is a great way to use up an old pepper, or some broccoli or cauliflower stalks.
As a part of National Nutrition Month, the aim is to make food choices that not only provide healthy and nutritious fuel for our bodies, but also choices that benefit the health of our environment, fuel for the future. Finding ways to use leftovers and reduce food waste is one way you can participate. Read more here!