quick and easy breakfast bowls
Sunshine Polenta Serves 4 | Gluten Free, Veggie prep 4 minutes | cook 18 minutes
Skip the cold OJ and instead get your morning vitamin C from sweet oranges combined with creamy, comforting polenta. Thick Greek yogurt pumps up the protein.
1 cup water
1 cup low-fat (1 percent) milk or milk alternative ½ cup quick-cooking polenta (corn grits) 1 medium organic orange ½ cup plain Greek yogurt
3 tablespoons honey or agave nectar, divided ½-¾ cup shelled pistachios, coarsely chopped
1. Combine water, milk, and a pinch of salt in a saucepan and bring to a boil. Whisk in polenta and return to a boil. Reduce heat to medium and whisk until polenta thickens, 3–5 minutes. Remove from heat, cover, and let stand for at least 5 minutes. 2. Zest orange to yield 1 teaspoon; then peel orange and dice sections. In a small bowl, combine zest, orange pieces, yogurt, and 1 tablespoon honey. (This step can be done the night before.) 3. Stir remaining honey or agave into polenta and divide into bowls. Top with orange-yogurt mixture and sprinkle with pistachios.
PER SERVING: 310 cal, 9g fat (4g mono, 2g poly, 4g sat), 7mg chol, 9g protein, 49g carb, 4g fiber, 25mg sodium
White Beans and Greens with Eggs Serves 2 | Gluten Free, Veggie prep 8 minutes | cook 16 minutes
Beans are a popular breakfast item in Europe, and for good reason: They’re loaded with protein, and studies show that a high-protein breakfast increases satiety and reduces hunger throughout the day. This super-healthy recipe calls for chard but you can use any leafy green you like.
2 cups plus 2 tablespoons water, divided
1 teaspoon apple cider vinegar 2 teaspoons olive oil 3 cloves garlic, minced
1 bunch (12 ounces) chard, stemmed and chopped
1 tablespoon fresh lemon juice
1 cup cooked cannellini beans, rinsed and drained 2 eggs
1. Bring 2 cups water and vinegar to a simmer in a saucepan. 2. Meanwhile, heat olive oil in a skillet. Add garlic and sauté for a minute. Add leafy greens, lemon juice, 2 tablespoons water, and beans. Cover and cook until greens are wilted, about 7–10 minutes. 3. Carefully break eggs into boiling water and poach until set, about 5 minutes. 4. Divide beans and greens mixture into two bowls. Remove eggs from water with a slotted spoon and place on top of greens. Season with salt and pepper and serve.
PER SERVING: 262 cal, 10g fat (6g mono, 2g poly, 2g sat), 186mg chol, 17g protein, 27g carb, 9g fiber, 658mg sodium
26 deliciousliving | february 2012
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52