May 25, 2019

Not just for breakfast…Strawberry Banana Oat Pancakes by Helen Agresti

Strawberry Banana Oat Pancakes

Breakfast is our favorite meal of the day. Therefore, I’m super excited to share our latest healthy pancake recipe with you. I couldn’t resist adding my usual go-to healthy ingredients.  I included oats, chia seeds, and flax meal for additional fiber and Omega 3′s.  The egg whites and unsweetened almond milk provide an extra boost of protein.  These healthy and scrumptious pancakes can be stored in the refrigerator for up to 2 days or in the freezer for 2 weeks.

Ingredients
(makes 10 pancakes)
1. ½ c whole-wheat flour
2. ¾ c old fashioned oats
3. 1 tablespoon dark brown sugar
4. 1 teaspoon baking powder
5. ½ teaspoon baking soda
6. 1 ¼ c almond milk, unsweetened vanilla
7. 1 teaspoon pure vanilla extract
8. ¼ teaspoon salt
9. 1 teaspoon chia
10. 1 teaspoon flax meal
11. 4-5 fresh strawberries, sliced
12. 1 banana, sliced

Directions:
1. In a medium size-mixing bowl, add the first 10 ingredients and mix with an immersion blender until smooth.
2. Heat griddle on medium heat, lightly coat with nonstick cooking spray.
3. Pour ¼ c of batter per pancake onto griddle.  Add a few slices of bananas and strawberries prior to flipping (cook 2-3 minutes on each side).
4. Top with leftover banana and strawberry slices (or any other fruit on hand). Then, lightly drizzle with maple syrup.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Balanced Breakfast by Heather Mangieri, RD

5 Balanced Breakfast Picks by Heather Mangieri, RD

Though you probably didn’t hear it here first, it’s worth repeating; breakfast is the most important meal of the day. And although so many of you know this, you’re still coming up with cop-outs that stop you from eating this morning meal.

Studies show that breakfast eaters have better concentration, attention span and memory which means better overall work performance. Plus, it’s been shown that those people that skip their am fuel are 75% more likely to be overweight than regular breakfast eaters.

The best bang for your breakfast buck is a balance of protein, healthy fats and slow digesting carbohydrates that contain fiber. That’s easier said than done for breakfast-skippers. If you’re ready to commit, start small. A wedge of cheese and a piece of fruit is a good start, and you can build from there over time. Once your internal hunger clock has been reset and you crave food in the morning, you can build a better breakfast.

Here are a few ideas:

1.) Veggie omelet- Sauté a variety of vegetables in a pan with a little olive oil.  Once they are soft, transfer the veggie mixture to the inside of your omelet along with the 2 Tbsp feta cheese.  Balance it out with a side of berries and a slice of whole grain toast.

2.) Breakfast Wrap- Fill a whole wheat tortilla with black beans, 1/3 c whole grain rice and 2 Tbsp avocado and 2 Tbsp Salsa. Balance it out with a side of fruit.

3.) Greek yogurt- Mix some slivered almond and berries (or dried fruit) into 4 ounces of Greek yogurt. Balance it out with some low-fat granola or a whole wheat mini-bagel.

4.) Breakfast Sandwich- Layer 1 fried egg, 1 slice ham, 2 tomato slices, and 1 Tbsp hummus between a whole wheat English muffin. Serve with ½ banana.

5.) Hot Cereal- Make a meal of out your basic bowl of oatmeal by swirling in a mix of walnuts, dried prunes and cinnamon. Balance it out with ¼ cup cottage cheese for some added protein.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp