Don’t Forget Breakfast This Thanksgiving

As we gear up for Thanksgiving, we have the turkeys prepped and the menu planned. If you’re like me, breakfast is the last thing on my mind. Breakfast shouldn’t be too complicated, because from the moment the coffee is brewing, I am busy.

To help make the morning more enjoyable and less stressful, here are several recipes that are quick, easy and delicious. Some of these recipes you can make the night before and reheat that morning. They can even become a new yearly tradition.

Crustless Zucchini and Basil Mini-Quiches

2995536015_3a950ae2e4_oMakes 4 Dozen


  • ¼ cup cornstarch
  • 1 ¼ cup whole milk
  • 2 large eggs
  • 2 large egg yolks
  • 1 cup heavy cream
  • ¾ teaspoon kosher salt
  • 1/8 teaspoon nutmeg
  • 1 tablespoon olive oil for pan
  • 4 cloves garlic, minced
  • 2 small zucchini, grated
  • ¼ cup grated Gruyere or Parmesan cheese
  • Fresh basil, finely chopped

Heat oven to 450°F.

Prepare Batter: Put the cornstarch in a medium bowl. Whisking steadily, slowly pour in a 1/2 cup of milk, mixing until quite smooth. Whisk in the whole eggs and egg yolks, mixing again until smooth, then gradually whisk in the rest of the milk, the cream, the salt, and the nutmeg. Use immediately or refrigerate, covered, for up to one day. If using the next day, be sure to re-whisk.

Prepare Zucchini Mixture: In a nonstick pan, heat oil over medium heat. Add garlic and shallots and stir until fragrant, about 2 minutes. Add grated zucchini and stir until just softened, another 3-4 minutes. Remove from heat.

Oil mini muffin tins well. Put a pinch of grated cheese, a teaspoon of zucchini mixture, and a pinch of chopped fresh basil, into each muffin cup. Pour 1 tablespoon of batter into each muffin cup.

Bake until the quiches puff and start to turn golden, 15-18 minutes. Let cool for 10 minutes and then carefully run a paring knife around the rim of each muffin cup. Carefully lift each quiche out of its cup.

Mini quiches freeze very well. Let cool, then freeze in a single layer in a covered container. Reheat on a cookie sheet in a 400° oven for about 5-10 minutes.

Spiced Crock-Pot Porridge

img_1555Makes about eight 1-cup servings; recipe can be doubled.


  • 2 cups steel-cut oats
  • 8 cups water
  • ½ cup dried cranberries
  • ½ cup chopped apricots
  • ½ cup chopped dates
  • ½ cup chopped figs or raisins
  • 1 ½ teaspoons cinnamon
  • ½ teaspoon ginger
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon cloves
  • ¼ cup brown sugar
  • ½ vanilla bean, split, or 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • Zest of 1 orange

Toppings: Chopped roasted nuts, jam, fresh fruit, more dried fruit, milk, yogurt, leftover eggnog

Combine everything except the orange zest and toppings in the bowl of a 3-quart or larger slow cooker. Set the cooker on its lowest cook setting (“LOW” or 8-10 hours), and leave overnight.

If you happen to get up during the night, give the porridge a stir as you pass by. If not, no worries.

In the morning, break up the thin film that forms over the top of the porridge and stir it in. Scrape the sides and bottom. Stir in the orange zest.

Serve with toppings. Leftover porridge will keep refrigerated for at least a week. Reheat with a little milk or water to make creamy again.

Lemon Scones


  • 2 cups flour

  • 1/2 cup sugar

  • 4 teaspoons baking powder

  • Pinch of salt

  • 1/2 cup butter

  • 1 egg, plus enough milk to make 3/4 cup

  • 1 teaspoon lemon extract

  • Juice of 1/2 lemon

  • Zest of 1 lemon

Preheat oven 425° F

Mix flour, sugar, baking powder, and pinch of salt in a bowl.

Add butter and mix in a processor on “pulse,” or rub together with your fingertips until it looks like a crumble or bread crumbs.

Break an egg in to a measuring cup and add milk up to the 3/4 cup mark, and lightly beat with a fork.

Add the egg/milk mixture to dry ingredients and mix just until well combined. (Do not overmix).

Feel free to add extras at this step, such as lemon zest, cranberries, blueberries, chocolate chips, raisins, pieces of apple, or currants. There are unlimited possibilities!

Place spoonfuls of the mixture on a baking sheet and bake for approximately 15 minutes.

Tip: Keep on eye on them, because depending on the size you make, they may cook more quickly. Also, leave some space in between the scones because they grow. Serve plain or with butter or jam.

Eat up and enjoy!

Healthy, Delicious, and Fresh Packed Lunch Ideas

8459976360_3c160f881d_bNow that the kids in back and school, the routines can begin again. In my house we prepare for school the night before by making sure the homework is checked, clothes are picked out, and lunch is packed. Often times, I find that we get stuck in food ruts and pack the usual sandwich and carrot sticks. To battle the food rut I look to the internet to search for new and healthy ideas, and I get overloaded with options.

Here are a few new favorite foods that are loved in our house so far:

Whole-wheat “Pita Pizza” (toasted in the toaster oven and then served cold)Pita_pizza_(17188259486)Organic Ham and Cheese Rolls

Whole-wheat waffle sandwich stuffed with fresh fruit or jelly

6995490557_690963d7ff_oPlain yogurt with a variety of delicious add ins

  • Granola
  • Peanut or Almond Butter
  • Fresh Fruit
  • Vanilla Extract and Coconut Flakes
  • Honey
  • Vanilla Extract and Mini Chocolate Chips



Frozen Smoothie

Apple with Peanut Butter

8466410432_65a56dbe8a_oWhole-wheat carrot applesauce muffins

Carrot_Cake_Muffins_(4135137580)Grilled Cheese with Pesto on Whole-wheat (served cold)

Whole-wheat Cinnamon Raisin Bagel with Organic Cream Cheese

BLT on Whole-wheat

15169375890_5b513e327cAn other great choice that allows your child to have fun is packing lunches themselves. Here are two really terrific and yummy packed lunches from the Blog 100 Days of Real Food:

Build a Taco Lunch

  • Corn Tortilla
  • Shredded Pork Taco Meat with Bell Peppers
  • Cheese
  • Lettuce
  • and other desired sides100 Days of Real FoodConstruct a Pizza
  • Whole-wheat Pita
  • Organic Tomato Sauce
  • Shredded Cheese
  • Additional Desired Toppings such as Vegetables and Pepperoni, etc.

100 Days of Real FoodDon’t get stuck in a rut because there are a lot of great sources that help you to expand the food options you can pack in the lunches. Whatever you choose to pack, make sure it is delicious and nutritious!

Four Vitamins and Minerals for a Good Night’s Sleep

Our whole lives, we have been told by parents, doctors, teachers, the media, and even our government that it is very important to incorporate foods into our diets that are rich in vitamins and minerals. Vitamins and minerals support our bodies’ functions by increasing the efficiency of our bodies’ systems. Sleep is one of our most important functions because it allows us to rest, renew, and detoxify during the night. A good, deep rest also supports cell regeneration.


Some vitamins and minerals that support sleep are Vitamin D, magnesium, Vitamin B6, and potassium.


Vitamin D deficiency has been shown to cause daytime sleepiness. As our modern lives get busier, we are getting outside less than previous generations. Less time outside means we are getting less exposure to the sun, and therefore, not producing enough Vitamin D.


You can easily and naturally increase your Vitamin D by spending a bit more time outside, though it takes 2-3 months of regular sun exposure to build up the Vitamin D your body needs. Other options include adding fortified cereal or milk to your diet or taking a Vitamin D supplement.


Magnesium and Vitamin B6 are important minerals our bodies need for a good night’s rest. Both nutrients are imperative to the production of melatonin, a hormone produced by our bodies to help us feel sleepy. Magnesium deficiency can lead to insomnia. Foods rich in magnesium include dark leafy greens, beans and various nuts, seeds, and whole grains. Salmon, halibut, and tuna are good sources of Vitamin B6.


Potassium has been shown to help people stay asleep and have a deeper, more restful sleep. Though we think of bananas as a potassium-rich option, winter squash, sweet potatoes, potatoes, and yogurt provide more potassium per serving.

Making sure you are getting enough of these four vitamins and minerals will help you fall asleep faster and sleep better and longer.

Check out the following articles for more information on the benefits of adding these vitamins and minerals to your daily diet.

10 Ways to Make Your Vegetable Dishes More Nutritious


Now that summer is here, I prefer to prepare meals with a lot of delicious vegetables. After looking up some new recipes and information on which vegetables have the most nutritional value, I discovered that the way I cook and store them can actually be making them less nutritious! Investigative journalist Jo Robinson recently published the book Eating on the Wild Side, featuring pages and pages of information on how to properly store and prepare vegetables. Here are 10 ways we are making our vegetables less nutritious and the simple solutions to fix the problems.


1. Buying fresh tomatoes instead of canned.


Cooking tomatoes makes them more nutritious, and the longer you cook them, the better. Heat changes the lycopene into a form our bodies can more readily absorb and — surprise! — canned tomatoes are much higher in phytonutrients, thanks to the heat of the canning process. Tomato paste, being more concentrated, is even better.


2. Storing lettuce wrong.

You might think that damaging your vegetables before storing them is a mistake, but when it comes to lettuce, tearing the leaves triggers a protective blast of phytonutrients that you can take advantage of by eating the greens within a day or two. Lettuce that is torn before storing can have double the antioxidants of whole lettuce leaves.


3. Boiling spinach — or any vegetable, really.

You may have heard that boiling vegetables is a no-no because water-soluble vitamins like vitamin C leach out of the food and into the cooking water, but you might not know that boiling also reduces the antioxidant content. The difference in spinach is especially dramatic: after 10 minutes of boiling, three-quarters of its phytonutrient content is in the cooking water, not in the vegetable itself. (Of course, if you consume the cooking liquid, as you do when making soup, you consume all the nutrients in the water as well.) Steaming, microwaving, sautéing, and roasting — cooking methods that don’t put vegetables in direct contact with water — result in more nutritious vegetables on the plate.


4. Eating your salad with fat-free salad dressing.


We’ve known for a few years that you absorb more of the nutrients in salad when you eat it with fat, but the type of fat can make a difference. Most commercial salad dressings use soybean oil, but extra-virgin olive oil is much more effective at making nutrients available for absorption. Unfiltered extra-virgin olive oil is even better, as it contains double the phytonutrients of filtered.


5. Cooking garlic right after chopping it.

If you mince a clove of garlic and quickly throw it in a hot pan, you consume almost no allicin, the beneficial compound that makes garlic such a health star. That’s because the enzyme that creates allicin is not activated until you rupture the cell walls of the garlic — and is quickly inactivated by heat. Just two minutes in a hot pan or 60 seconds in the microwave reduces the allicin in just-chopped garlic to almost nothing. Letting the chopped garlic sit for 10 minutes before exposing it to heat gives the enzyme time to do its work, so your finished dish contains the maximum amount of allicin. Using a garlic press is even better than mincing, as it releases more of the compounds that combine to create allicin.


6. Throwing away the most nutritious parts of the vegetable.


Most American recipes call for only the white and light green parts of scallions, but the dark green parts have a higher concentration of phytonutrients. Instead of throwing out the nutritious tops, you can ignore the recipe instructions and toss in the green parts as well, or explore recipes from elsewhere in the world which utilize the entire green onion. And don’t forget vegetable peels, which often contain a higher concentration of antioxidants than the rest of the vegetable. You can try roasting them and eating them like chips!


7. Eating potatoes right after cooking them.


Many people avoid white potatoes because they are a high-glycemic vegetable, spiking blood sugar after eating. But chilling potatoes for about 24 hours after cooking converts the starch in the potatoes to a type that is digested more slowly, making them a low-glycemic vegetable. So potato salad chilled overnight is a low-glycemic food, as is a cooked, chilled, and reheated baked potato.


8. Cutting carrots before you cook them.

Cooking carrots whole and cutting them up after they are cooked keeps more nutrients in the vegetable. And speaking of cooking, carrots are one vegetable that is better for you cooked than raw — cooking helps break down the cell walls, making the nutrients easier to absorb.


9. Buying broccoli florets, instead of a whole head.


Broccoli looks like a hardy vegetable, but from an antioxidant standpoint, it is shockingly perishable, quickly exhausting its stores of powerful phytonutrients after harvest. “I call it one of the ‘eat me first’ vegetables,” says Robinson. One study found that after 10 days — the time it took to get the vegetable from field to supermarket produce section — broccoli lost 75 percent of its flavonoids (a type of antioxidant) and 80 percent of its glucosinolates, the compounds in cruciferous vegetables that are associated with numerous health benefits. Cutting the broccoli into florets doubles the rate of antioxidant loss, so in addition to buying the freshest broccoli you can find and cooking it right away, you should choose whole heads rather than the bags of pre-cut florets.


10. Cooking beans from scratch and discarding the cooking liquid.

Dried beans are some of the most phytonutrient-rich foods out there, but the big surprise is this: canned have more antioxidants! If you prefer from-scratch beans, let the beans sit in the cooking liquid for about an hour after cooking to reabsorb some of the nutrients that have moved into the liquid. And try using a pressure cooker to cook beans; one study found that beans cooked in the pressure cooker had more antioxidants than those cooked with other methods.


Enjoy your extra-nutritious meals!


Delicious Bedtime Infusion!


Many of us like to have a little bite to eat before bed, but you could be causing yourself to have a restless night if you don’t pick the right snacks. Try to avoid sweets that will raise your blood sugar, because you don’t need a burst of energy while you’re sleeping. Instead, try this wonderful recipe for Sleepy Time Brew, which is packed with ingredients that will encourage a tranquil night’s sleep!

Grow Your Own Vegetable Garden In Limited Space


With Summer approaching and fresh vegetables coming into season, we begin to plan yummy veggie dishes to share with our family and friends. Farmer’s markets begin to open, and many people will venture there to pick up their produce. However, there is another option available: growing your own vegetables. There are many ways to grow your own veggies, even if you do not have a large yard for a garden. Here are several great places you can start a garden with limited space:


outdoor-pallet-furniture-28Hanging organizers or up-cycling pallets can create vertical garden planters that can be hung on exterior walls or fences. These hanging gardens can help keep your outdoor area clear, and can also brighten up your outdoor space with a lush look.


Patios or Steps


If you have a small outdoor space such as a patio, terrace, porch, or steps, you can use the space by planting your vegetables in pots. Almost any vegetable can be planted in a pot. Some even do particularly well in pots, such as tomatoes, peppers, lettuce, beans, cucumbers, and herbs. There are even varieties of berries that thrive in pots.



Vegetable gardens don’t need to be planted outside. Many vegetables will grow happily in a sunny window. Use long plant boxes that fit in the window to create a small veggie garden. When doing an indoor garden, stay away from vegetables like squash, since they spread as they grow and they can take over the planter. Vegetables that work best in small planters are vertically growing veggies, such as tomatoes, lettuce, peppers, and herbs.

Community Garden


Many people want to grow their own vegetables, but don’t have the space to do so. To accommodate the growing demand for fresh produce, community gardens have been created. These gardens are typically on public plots of land, and you can rent a plot in the garden to plant and care for yourself. To find a community garden near you, visit the American Community Garden Association.

Enjoy all of the yummy produce, whether it’s home-grown or from a local farmer’s market!


The Organic Effect

What would happen if you only ate organic food? To answer just that the Swedish Environmental Research Institute IVL conducted a study on the effects of eating only organics. Watch this short video, The Organic Effect, to see the results.

The decrease in the amounts of pesticides present in the body after eating only organics is astonishing. Buying organic when possible is a great way to have less exposure to chemicals and pesticides used in conventional items. “There were a whole number of chemical removed from my kids’ bodies and I don’t want them back.”

For more information on the study and the full report, click HERE.