Tag Archives: whole wheat

South of the Border Burgers

20 Oct

We love tacos and burritos at our house! But, alas, I was completely out of tortillas when the craving hit us. I don’t know about you but around here, when a craving hits, there’s no getting rid of it… So the South of the Border Burger was born, as most things are, out of necessity. And now this burger will surely be a weeknight  staple! I hope you like it.


South of the Border Burgers

Time: 30 minutes
Servings: 2
Level: Easy

2 servings of ground beef (I always pre-portion my meat once I buy it…)
1 tbsp. low sodium taco seasoning
2 whole wheat hamburger buns
1 tbsp. salsa
1 tbsp. sour cream
2 slices cheddar cheese
freshly sliced purple onions, optional
lettuce

Mix ground beef and taco seasoning. Form into 2 patties. Either outside on the grill or inside in a grill pan, grill burgers until no longer pink inside, about 5 minutes on each side.

Spread salsa on one side of hamburger buns and spread sour cream on the other side. Top buns with burgers, cheddar cheese,  onions, and lettuce. Yum!

10 Healthy Back to School Quick Breakfast Ideas

11 Aug

Parents and teachers of school-aged children know breakfast is the most important meal of the day. HOWEVER, the time between the buzzing alarm clock and the honking school bus goes by at the speed of light! With Science Fair Projects, tests, trying on 10 outfits, and the inevitable bad hair days and fake belly aches, breakfast is the last thing you’re worried about in the morning. As long as you can shove something down the throats of your little ones and grab a granola bar for yourself on the way out the door, your good, right? Unfortunately, you’re not good. Not all breakfasts are created equal. You need a balance of good, healthy carbs with a low glycemic index, such as whole grains.

Evidence suggests after fasting all night, a developing body (and brain) needs a fresh supply of glucose — or blood sugar. That’s the brain’s basic fuel. (And on a side note… since we’re talking about the brain: The brain does it’s “memorizing” at night. In order to truly memorize something, you need a good night’s sleep after learning. So don’t cram for a test in the a.m. or pull an all-nighter!)

Terrill Bravender, professor of pediatrics at Duke University, told Allison Aubrey, an NPR reporter, in a 2006 interview,  “Without glucose, our brain simply doesn’t operate as well. People have difficulty understanding new information, [they have a] problem with visual and spatial understanding, and they don’t remember things as well.”

Ok, ok… I will now step off my soap box. But seriously, as a teacher, I beg of you…

Here are some great breakfast ideas. Hopefully you can take one or two and incorporate them into your morning routine.

1. Breakfast Sandwich – Whole wheat toast, eggs, maybe a slice of ham… yum!

2. Fruit Smoothie – Delish with a slice of whole wheat toast and a schmear of peanut butter.

3. Oatmeal – Plain quick oats are my fav. They are cooked in 1 minute and you can add your choice of toppings. Try any of these or even a combo of a few: honey, sliced fruit, chopped dried fruit such as raisins, apricots, or prunes, a little brown sugar, a small spoonful of jam.

4. Plain Yogurt with Fresh Fruit and Honey – This is my new obsession. Top a bowl of tangy and tart non-fat plain yogurt (you could even try Greek) with fresh fruit slices, like blueberries and strawberries, with a drizzle of sweet honey. Served with a slice of whole wheat toast or 1/2 of a whole wheat English muffin and you’re in business!

5. Quinoa Pancakes – These can be made ahead of time and served 1000 different ways. I like to use the pancakes as I would bread and make either a breakfast sandwich out of them or spread them with peanut butter and top with banana slices. (Wouldn’t Elvis love that?)

6. Whole Wheat (and super easy) French Toast – Use sugar free syrup or none at all. You can top this with slices strawberries for added sweetness if you wanted to go sans syrup.

7. Whole Wheat Waffles as a base for just about anything – Toast up a whole wheat waffle and top it with whatever your heart desires: peanut or almond butter, scrambles eggs and tomato slices, a sunny side up egg with a slice of low fat cheese, etc.

8. Cottage or Ricotta Cheese Breakfast Burritos – Grab a whole wheat tortilla and fill it up with low fat cottage or ricotta cheese, a little bit of jam, fruit slices, and maybe a few chopped nuts. Think breakfast version of my Berry Turkey Wrap.

9. Breakfast Trail Mix – This is the ultimate “eat in the car” breakfast recipe. In a bowl, mix together basically whatever you have on hand! I like to use: unsalted peanuts, unsalted almonds, raisins, dried apple or apricot slices, bran cereal flakes, and whole grain oats cereal.

10. Made Your Way Omelets – Eggs are great for you in the morning! Served with a glass of milk, and you’re good to go! Omelets can be made with 1000 different ingredients (especially leftover ingredients from dinner the night before) so get creative. A few of my favorites: low fat cheese, bell peppers and onions, spinach and tomatoes, leftover stir fry veggies, leftover sliced turkey.

I hope you enjoy! If you have a breakfast idea, please leave it in the comments below. I’d love to hear from you!

For more information on what Bravender has to say about the importance of breakfast, see NPR.

What the French, Toast?

5 Jul

Breakfast is the BEST! You’ve always heard that you should start your day off right… but honestly, who has the time? Grabbing a bowl of cereal or snagging a granola bar out of the pantry on our way out the door probably happens way too often around here.

But after a WONDERFUL trip to see Alissa, my best friend, well, make that almost sister… in case you didn’t know, I now have an easy and super quick recipe for breakfast that will definitely be making a frequent appearance in my kitchen.

This French toast recipe takes about 5 minutes, at the most, to prepare and it bakes in the oven for 15 minutes. That is just enough time to go back, get dressed, and put on make-up. Can’t argue with that!

I’m not quite sure if the measurements are exactly like Alissa’s amazing recipe but the outcome was very similar. Yum!

Alissa’s Fabulous French Toast

Servings: 2
Time: 20 minutes
Level: Easy

1 egg
2 egg whites
2 tbsp. milk
2 tsp. cinnamon
2 tsp. vanilla
4 slices whole wheat bread

Preheat oven to 350°. In a shallow dish, whisk egg, egg whites, milk, cinnamon, and vanilla together. Dip bread in egg mixture until soaked.

Place bread on a greased cookie sheet and bake for 15 minutes, turning once.

Serve with butter and warmed syrup. Yum!

Tips
– You can use all egg whites to make it healthier.
– Try sugar free syrup or even flavored syrup for a twist!
– Top with toasted pecans for a nutty addition.
– Sprinkle more cinnamon on top of the bread before you bake it if you loooove cinnamon like I do!

John Wayne BBQ Burgers

28 Mar

Tonight was just one of those nights… you know the kind. The kind of night that’s rainy and cold and you walk in your door exhausted. All I could think about after a long day of work and a killer workout was a burger.

Thank goodness I worked out today because after eating this burger, I probably need another hour of TurboKick. Ugh, there’s always tomorrow… but tonight, I was comforted and it was just what I needed.

A traditional John Wayne Burger, or pizza for that matter, is usually topped with BBQ sauce, onion rings, cheddar cheese, and bacon. My take on the burger stemmed from leftover French fried onions from my Crispy Onion Baked Chicken recipe and a killer craving for the new Muenster cheese I just bought. Ahh, a perfect creation! I hope you like it.

Crispy Onion BBQ Burgers

Time: 30 minutes
Servings: 2
Level: Easy

2 servings of ground beef (I always pre-portion my meat once I buy it…)
1/8 tsp. pepper
1 tbsp. onions, chopped
1/3 c. BBQ sauce, divided in half
2 whole wheat hamburger buns
1 tbsp. mayonnaise
2 slices Muenster cheese
1/4 c. French fried onions… they aren’t just for green bean casserole, ya know

Mix ground beef, pepper, onions, and half of the BBQ sauce. Form into 2 patties. Either outside on the grill or inside in a grill pan, grill burgers until no longer pink inside, about 5 minutes on each side.

Spread remaining BBQ sauce on one side of hamburger buns and spread mayo on the other side. Top buns with burgers, Muenster cheese, and French fried onions. Yum!

Tips
– Leave off the mayo if you want to… or use fat-free.
– You can use dried onions to mix in with the ground beef instead of diced fresh onions.
– Add bacon if you want to… I wanted to but alas, my waistline preferred I didn’t.

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