The Incredible, Edible Egg...And More!

This month we are on the letters E and F of healthy foods:

Eggs:
For years we've been told by top health experts to eliminate eggs or eat only three eggs a week since any more would raise your cholesterol levels through the roof. All that propaganda was started by the cereal companies! They funded studies – using powdered eggs, which are NOT good for you – to “prove” that eggs are unhealthy. We can see the results of substituting high sugar cereals and carbs for a perfect protein like fresh, whole eggs: a rise in cardiovascular problems including increased cholesterol and obesity!

According to findings of studies conducted in 2006 by Dr. Maria Luz Hernandez of the Department of Nutritional Sciences at the University of Connecticut, in most people eating 2-3 eggs PER DAY had virtually no effect on cholesterol levels! We now know that eating too much white sugar and carbs is what increases cholesterol in a dangerous way, not eggs.

There are also myriad health benefits from making eggs part of your healthy diet: they’re a great source of vitamins A, B, C, D, E, K, as well as choline, zinc, iron and lecithin; and they’re a super source of easy to digest, affordable protein which contains all 9 essential amino acids.

You can make them a thousand different ways so you won’t get bored! They are my go-to, preferred breakfast food. Hard boiled eggs are the perfect, portable protein snack. They can be the center-piece of your dinner as well if you make a frittata. They’re a perfect choice for anyone trying to lose weight.

If you have a local farmer who sells them fresh, try a dozen. You’ll taste the difference immediately. If not, look for Omega-3 enriched, organic eggs and those that come from free range chickens. Buy the highest quality eggs you can afford.

Figs:
When I was in my early 20’s my father took our whole family on vacation to Greece. One of my fondest food memories is having fresh figs for breakfast. They were absolutely scrumptious! I don’t find fresh ones that often, but dried figs are available at every supermarket and just as delicious.

Figs are part of the Mulberry family. They are mentioned in the Bible numerous times. They are small and luscious fruits, with a chewy texture and a very sweet smell. They are rich in calcium, manganese, iron and potassium as well as soluble and insoluble fiber, which make them a wonderful (delicious) natural laxative. They’re also rich in pectin which can help lower cholesterol. While dried fruits have much more concentrated sugar than fresh, the fiber content of figs makes them acceptable even for those who must watch their intake of sugar.

They are good for preventing constipation, anemia and cancer as well as promoting healthy digestion.

Take a Step:

My favorite breakfast frittata is 2 Omega-3 eggs scrambled with a tablespoon of water. I add in about ¼ cup of thawed, chopped spinach. I like to include as many spices as possible so I add in coriander, ancho chili, sage, rosemary, cumin, turmeric and black pepper. Then whatever vegetables I have handy go in as well – one or two sliced baby bella mushrooms, some chopped red bell pepper, chopped yellow or green onion, a few sliced grape tomatoes – even leftover roasted veges from last night’s dinner like broccoli or zucchini! Here’s how I do it: I soften the vegetables in a tablespoon of extra virgin coconut oil and then pour the egg-spinach-spice mixture over them. When it sets along the bottom I pop it under the broiler to finish cooking it through. I always eat mine topped with salsa! What an easy, delicious way to get your 5 (or more) servings of vegetables for the day!

There are plenty of ways to get some dried figs into your meal plans. You can chop a few and add them to your favorite muffin recipe, into your morning oatmeal, even into your favorite (healthy) oatmeal cookie recipe! Delicious! You can also stew/poach them in some fruit juice or slice them just as they are and serve with creamy, plain Greek yogurt, some walnuts and a drizzle of raw honey for a classic Greek dessert you will love!

Share your favorite recipes with me and if you would like a copy of my high protein muffin recipe, email me at ann@threedimensionalvitality.com and I’ll be more than happy to send it to you!

Until next time, I wish you vibrant health! Ann

Healthy Lunch Ideas

A healthy lunch can help you and your child stay focused and full of energy throughout the afternoon. Here are some ideas you may consider:

Nut butter (organic and unsalted) sandwiches - peanut butter, almond butter or cashew butter - on whole grain bread are always a winner. You can add a bit of no sugar added organic jam or jelly or slice up a banana. You can make a "faux" peanut butter if your child has an allergy to nuts. Mix Aktivated Barley, Rice Bran Solubles and Organic Tropic Coconut Oil (from Purium Health Product) and spread just as you would nut butter. Cut out with cookie cutters and they're irresistable.

Instead of bread try whole grain english muffins; put spread on and make a face by decorating with fruit slices, raisins or whatever your child likes. My only caution here is to be sure whatever brand of Rice Bran Solubles you use does not contain arsenic. Some brands do.

Yogurt is always a great choice. Stoneyfield Farms and Horizon Organic have yogurt in a tube the kids will love. Pair this with fruit and some nuts or seeds.

Other good lunch choices are hard-boiled eggs, cheese sticks, hummus and raw vegetables (try jicama sticks, Jerusalem artichoke, celery, bell peppers, baby carrots); whole grain crackers (look at the ingredients - the shortest list wins - Original Triscuit are good) and guacamole or salsa; cottage cheese and vegetables; some mini high protein muffins, a handful of nuts and seeds and a small piece of dark chocolate (what a treat!).

Any left-overs from dinner work well. Something as simple as a turkey, chicken, tuna or salmon sandwich on whole grain bread and some baby carrots, celery sticks or sliced peppers provides protein and fiber. An egg sandwich or burrito are also excellent choices. Just be sure the wraps you choose are whole grain. A thermos of soup (lentil, vegetable, split pea) and whole grain crackers is a great option. You can puree cauliflower and add it to soup to bump up the nutritional value even more.

Salad is another great lunch (or dinner) idea. Top lettuce and whatever sliced or chopped fresh veges your child especially likes (cucumbers, grape tomatoes, mushrooms, peppers, shredded carrots) with chick peas (or any other bean), peas, sunflower or pumpkin seeds and provide a healthy dressing. You can purchase a container especially made for salads that even has a reservoir on top to store the dressing so the salad doesn't get soggy and has it's own ice pack in the lid to keep everything fresh. They're sold in supermarkets and make it easy to carry a salad to school or work.

Take a Step:

Get creative. Gradually introduce some different foods presented in a different way to allow your children the opportunity to try them. You may be surprised at how adventurous they truly are!

Until next time, I wish you vibrant health. Ann

Healthy Breakfast Ideas – Part Two

I wanted to share a few more suggestions for nutritious breakfasts you and your children are sure to love:

Oatmeal is a great breakfast idea. Use steel cut oats or old fashioned (soaked overnight with one tablespoon of kefir or yogurt and one cup of water). Excellent add-ins are fruit, berries, nuts (walnuts, pecans, pine nuts, almonds), cinnamon, sesame seeds, chia seeds; adding some quinoa flakes bumps up the protein content and some oat bran makes it creamier and bumps up fiber content. Sweeten with either stevia or Lakanto for a satisfying and nutritious start to the day.

If your child likes cold cereal, look at the ingredients carefully and avoid anything that is sweetened, particularly with high fructose corn syrup or any artificial sweeteners. The fewer the ingredients on the side of the package, the better. Shredded Wheat, Shredded Wheat and Bran and Grape Nuts are good choices. You can add some Lakanto or stevia to sweeten if desired and top with fruit and almond or hemp milk.

A fruit and granola parfait is another great idea. Use organic granola, organic plain kefir or yogurt (plain Greek yogurt is especially thick and creamy); sweeten with a few drops of stevia and flavor with cinnamon and vanilla extract and layer in a pretty glass with whatever fruits your child especially likes.

Muffins can be a tasty, nutritious and portable breakfast on the go. These high protein muffins are special favorites of my husband and my children.

You can make regular sized or mini muffins and flavor them any number of ways. By substituting 3/4 cup of quinoa flour and 1/4 cup of coconut flour for white or even wheat flour, 3/4 cup of quinoa flakes and a scoop of whey protein you increase protein content. Here's the entire recipe:
Ann's High Protein Muffins:

Dry:
1 cup of flour: (use any combination you like)
3/4 cup quinoa flour and 1/4 cup coconut flour;
½ cup quinoa flour, 1/4 cup millet flour & ¼ cup coconut flour or 1 cup whole wheat (I also like spelt flour which is a type of wheat)
¾ cup quinoa flakes or old fashioned oats,
4 tbsp rapadura (unprocessed sugar) or Lakanto; 4 tsp aluminum-free baking powder, 1 tsp baking soda, Pinch sea salt, 3 tbsp ground chia seeds/flax seeds/sesame seeds, 1 scoop whey protein

Wet: 3 bananas mashed
3 eggs lightly beaten
4 tbsp coconut oil or olive oil

Mix wet ingredients into dry just until mixed. Possible add ins: frozen wild blueberries, frozen cherries, chopped nuts, dark chocolate chips. Bake at 350 for 15 minutes for mini muffins – 20 minutes for regular sized muffins (3”). 12 regular and 12 mini muffins.

Variation #1:
Substitute ½ to ¾ cup of apple sauce for the bananas.

Variation #2:
Substitute 16 oz pureed pumpkin for bananas, increase rapadura to 5 tbsp., add cinnamon and pumpkin pie spice – add ins could be dried cranberries and walnuts!

Variation #3:
Substitute ¼-1/2 cup of oat bran for part of the quinoa flakes or oatmeal. I do this for my husband’s muffins since he has cholesterol issues. I also add ground flax and chopped walnuts for the omega 3’s.

Eggs are absolutely the best breakfast item - a perfect protein - whether hardboiled, scrambled, sunny side up or an omelet brimming with vegetables, most kids love eggs. Try making a "toad in a hole" - use a piece of whole grain bread or sprouted grain bread; cut a hole out of the middle; melt coconut oil in your pan; put the bread in and toast for a minute or two; break one egg into the hole in the center and cook to desired doneness. You can even decorate it with slices of cheese, veges or berries. You can toast the cut out or save and make small snack sandwiches with them.

Take a Step:

Get creative and offer some different breakfast foods to your children this week. I guarantee that they will have better focus and more energy. You will also notice more sustained energy when you take the time to eat a nutritious breakfast.

Until next time, I wish you vibrant health. Ann