Healthy grab-and-go breakfast ideas

Grab'n'go BreakfastsKeeping your healthy New Year's resolution starts with breakfast! If you need to waken up your first meal of the day try these quick and simple meals you can take on the go!Bake & Take Oatmeal

Cinnamon Raisin Variation

For cinnamon raising oatmeal, add in 1 teaspoon of cinnamon and 1/8th of a cup of raisins before baking.

Chocolate Chip Variation

Sprinkle 1/8 cup miniature chocolate chips over the top of the oatmeal before baking.

Hazelnut Variation

Sprinkle 1/8 cup chopped hazelnuts over the top of the oatmeal before baking.

On a cold morning a warm breakfast can get your day off to a great start! But boxed flavors were last years oatmeal. Why not try a preservative free, healthy version of oatmeal? Bake ahead or while you are getting ready for the day and off you go with a healthy fitful meal!

Ingredients:3/4 cup quick cooking oats1 tablespoon packed brown sugar1/8 teaspoon salt1 egg1/4 cup almond milk1/8 teaspoon vanilla extract1 tablespoon canola oilDirections:

Preheat the oven to 400 degrees F (200 degrees C). Grease and flour a small oven-proof bowl.In a large bowl, combine all dry ingredients. To save time, consider doing this the night before or even making a few and keeping them in sealed containers for future use!In a separate medium bowl, stir together the remaining ingredients. Combine with the dry ingredients, mixing thoroughly. Spoon into the prepared baking dish, and spread evenly.Garnish as desired. Bake for 20 minutes in the preheated oven. To test if the oatmeal is done insert a knife in the center. If ic comes out clean it's ready to go!

Pineapple banana smoothie

Strawberry Banana Smoothie Variation

Replace the 1 cup of frozen pineapple with 3/4 cup frozen strawberries. Continue as directed.

If you are trying to put more fruits and vegetables into your diet, no doubt you've considered making a smoothie! They are simple, quick, and a great way to add extra nutrients into your diet! Adding two cups of spinach to any smoothie will hardly affect the taste and add all your daily Vitamin A and 10% of your Iron all for just 14 calories! To get started try out these two smoothie recipes! Five minutes to make and a to go cup will get you out the door with a healthy meal to start your day!

If you're looking to save even more time, make two or three smoothies at a time. Put them in freezer safe containers and take out of the freezer an hour before you want to eat them. By the time you are showered and dressed, breakfast is served!

Ingredients:2 cups spinach1/2 cup almond milk (we like to use the sweetened vanilla kind)1 cup frozen pineapple1/2 of a small bananaDirections:

Place your spinach in the blender.Add the almond milk and frappe until smooth.Add the frozen pineapple chunks and banana. Blend again until smooth.

Breakfast Tacos

Tired of the same old egg dishes? Try waking them up by putting them in a breakfast taco! Starting out the day with protein from the eggs and cheese and the fiber from the avocados will help keep you full until lunchtime!

Ingredients:2 large eggskosher salt and black pepper2 corn tortillas, warmed1/4 avocado, thinly sliced4 teaspoons salsa (optional)4 teaspoons Mexican Blend CheeseDirections:

In a medium bowl, beat the eggs with ¼ teaspoon each salt and pepper.Heat a large nonstick skillet over medium-high heat. Cook the eggs, stirring, until set, 2 to 3 minutes.Divide the eggs among the tortillas. Dividing evenly, top with the avocado, salsa, and cheese.

More health and wellness links below

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How to have your fittest spring yet

Get in shape this spring

A new season is a great time for a fresh start, which is why we always get excited about spring. As the weather warms up (and bathing-suit season draws ever closer) we get extra-motivated to embrace a healthier lifestyle. As you emerge from hibernation, let us help make this spring your fittest yet!

To learn more we turned to Joyce Daoust, certified nutritionist and national bestselling co-author of The Formula: A Personalized 40-30-30 Weight Loss Program. She shares her tips on how to best get fit this season.

Know your caloric requirements

Winter and the holiday season usually mean excess food and drinks, but in the spring and summer we feel the need to restrict ourselves (sometimes trying crazy diets to lose weight quickly). Not a good plan, warns Daoust. "If you eat too many calories, you’ll gain weight. Eat too few calories and you’ll lose lean muscle, slow your metabolism and lose even less fat," she explains. But if you eat the proper amount of calories for your gender, size and activity level (with the 40-30-30 ratio of carbohydrate, protein and fat), you can maximize the burning of stored body fat for energy.

Hire a nutrition coach

If can be tough to get motivated to eat right and focus on fitness after a long winter. Just knowing where to start when it comes to what to eat -- and what not to eat -- can be frustrating enough. Make things easier with some help. "Just as a great private trainer teaches you how to train correctly and efficiently for your individual needs, a nutrition coach can show you exactly what to eat to maintain lean muscle mass, lose body fat and enjoy a lifetime of better health and wellness," says Daoust.

Never carbo-load

Oh, how we love our simple carbs, but they can make getting fit that much harder if that’s all you’re eating. "A bowl of cereal for breakfast or even a banana before your work out can dramatically slow your ability to burn stored body fat during exercise," Daoust explains. "When carbohydrates are eaten without adequate protein and fat, blood sugar levels rise and stimulate the release of insulin, a fat storage hormone that slows your body’s natural access to stored body fat for energy," she adds. Even worse, insulin converts any excess carbohydrates (glucose) into fat.

Change your workout

To really put the focus on fitness this spring, shake up your workout. "If your body stops responding to your workouts, it’s time to change up your routine and push yourself to reach new fitness levels and goals," Daoust says. Consider working with a private trainer just for spring, or challenging yourself to a few of the hottest workouts like P90X, TRX, the Bar Method, Dailey method, CrossFit or kettlebells.

Eliminate high-glycemic carbohydrates

Not seeing the results you want? Daoust tells us you can always kick up your weight loss another notch by completely eliminating high-glycemic carbohydrates such as starchy vegetables and grains (white pasta, bread) and choosing only medium- and low-glycemic carbohydrates from fruits and vegetables. "They contain a higher percentage of water and fiber and are packed with nutrients, with little or no starch or gluten," she explains. It's always a good idea, however, to talk to a nutritionist or dietitian before you eliminate too many food items from your diet.

Monitor your progress

Nutrition journals can help you plan your meals, monitor your fitness and weight loss results and keep you focused and motivated. Spring is the perfect time to start a food and fitness diary, says Daoust. She also suggests having your body fat tested every few months to monitor and record your actual body fat percentage and lean muscle-mass gains. "When the scale stays the same but your clothes fit better and you look better, you’re probably losing fat and gaining and toning valuable lean muscle mass."

More get-fit tips

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Why you should burn 500 calories this week
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Gluten-free Friday Pancakes and berry compote

Pancakes
To Flip OverOne of the easiest breakfast meals to make is pancakes. Keep in mind -- especially if you haven’t had your morning coffee -- that reaching for the usual pancake mix might not be suitable for you if you have gluten allergies.

This recipe is easy to make and gluten-free. For an extra-special start to the day, try the berry compote as your topping (pure maple syrup is gluten free, but be sure to read the ingredients of other pancake syrups).

Gluten can be found in many different foods and products, from ketchup to soy sauce to candy and seasonings. While SheKnows.com tries to ensure these recipes are gluten-free, carefully read the ingredient labels of all food and food products you use for these recipes to ensure they are also gluten free.

Gluten-free pancakes

Serves 2-4 people

Ingredients:1 egg1-1/4 cup buttermilk2 tablespoons oil1 tablespoon honey1-1/2 cups brown rice flour2 teaspoons gluten-free baking powder1/2 teaspoon baking sodaDirections:

In a medium-sized bowl, add the egg and beat it until it's frothy.Add the buttermilk, oil and honey and beat until all the ingredients are combined.In another medium-sized bowl, add the brown rice flour, gluten-free baking powder and baking soda and mix together.Form a well in the middle of the dry ingredients and slowly add the wet ingredients.Stir the mixture until all the ingredients are mixed together. Don't overmix and allow for the batter to have a few lumps in it.Using a lightly greased frying pan over medium-high heat, drop the pancake batter gently into the pan, one or two at a time.Allow the pancake to form air bubbles on the top surface and for the bottoms to become lightly golden, then flip. Cook the other side of the pancake until it becomes lightly golden.

Berry compoteIngredients:2 cups frozen blackberries (or berry of your choice) 4 tablespoons cornstarch1/4 cup orange juice4 tablespoons honeyDirections:

Using a microwave-safe bowl, add the berries and microwave for about 2-3 minutes. Add the cornstarch, mix well and microwave for another 2 minutes.Add the orange juice and honey and stir until well combined. Set the mixture aside.When the pancakes are finished, put the berry compote in the microwave to warm up, for about 30 seconds. Top your pancakes with the compote.

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Gluten free: Mushroom and green pea risotto
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3 Easy freezer meals

Quick-And-Easy Recipes You Can Make AheadSummer break isn't relaxing for all of us. In fact, it can be even more hectic than holiday season or back to school! With juggling baby sitters and work schedules, the last thing you have time for is preparing dinner. Instead of stressing, pull out one of these healthy, delicious make-ahead freezer meals!

Simply make these meals on a slower weekend day and freeze for those crazy weeknights! Even the pickiest of eaters will love the cheesy wild rice casserole and chicken enchiladas.

1Easy breakfast burritos

Serves 5

Ingredients:5 flour tortillas6 bacon strips6 eggs, slightly beaten3/4 cup shredded cheddar cheeseAbout 4 teaspoons Sriracha sauceSalt and pepperDirections:

Heat a medium skillet over medium heat. Add bacon slices and cook until crispy. Remove from heat and drain on a paper towel. Chop into bite-size pieces.Reserve about one tablespoon of bacon drippings. Add beaten eggs and cook until just fluffy. Add salt, pepper and cheddar cheese. Heat until cheese is melted.Place eggs in the middle of each of the tortillas. Add bacon pieces to the top of the eggs. Drizzle with Sriracha (about 3/4 teaspoon on each).Roll the burritos up. To freeze, wrap each burrito in wax paper and then in aluminum foil. Freeze for up to one month. To reheat, remove burritos from foil and microwave on 60 percent power for about 1-1/2 minutes, or until heated.

2Cheesy wild rice casserole

Serves about 6

Ingredients:6 ounces wild rice2-1/2 cups water10 ounce package frozen spinach, thawed1/2 large onion, chopped1 tablespoon butterSalt and pepper to taste1 cup mozzarella cheese, shredded1 cup cheddar cheese, shredded1 tablespoon oreganoDirections:

In a 2-quart baking dish, place rice, water, spinach, salt, pepper and oregano. Preheat oven to 375 degrees F.In a skillet over medium heat, melt butter. Add onion and cook until soft and fragrant.Add the onions to the rice mixture, stir to combine. Add in 1-1/2 cups cheese and stir. Top with remaining cheese.Bake, covered, for about 20 minutes. Remove the top and bake another 20 minutes, or until rice is tender.To freeze, place the cooked casserole (without cheese on top) into a zip-closed bag. Freeze for up to 1 month. To reheat, top casserole with cheese and cook in preheated oven (350 degrees) for at least 45 minutes.

3Chicken & bacon enchiladas

Serves about 6

Ingredients:6 flour tortillas3 boneless skinless chicken breasts1 medium onion, diced4 slices bacon, chopped3 tablespoons taco seasoning1/4 cup water12 ounces enchilada sauce1 cup shredded cheddar cheese, dividedSalt and pepperDirections:

In a medium skillet, heat bacon over medium heat. Cook until crispy and place on a paper towel. Chop into bite-size pieces. Save 1 tablespoon of drippings.Cut chicken into bite-size pieces and place in the bacon drippings. Cook until no longer pink, about 6 minutes. Add taco seasoning and water. Cook until sauce thickens, about 3-4 minutes. Add bacon and remove from heat.Preheat the oven to 350 degrees F. Grease a glass baking dish with nonstick cooking spray. Scoop filling (about 1-1/2 to 2 tablespoons) into the middle of the tortillas. Top with a handful of cheese.Wrap the enchiladas up and place wrap side down into the greased baking dish. Cover with enchilada sauce and remaining cheese.Cover with foil and bake for about 20 minutes, or until cheese is melted.When freezing, do not add the cheese to the top of the enchiladas. Wrap the dish tightly with foil and freeze for up to one month. When ready to bake, preheat oven and top enchiladas with cheese. Bake an additional 5-10 minutes.

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30-Minute Valentine’s Day dinner recipes

Leave More Time
For Romance!Valentine’s Day falls on a Tuesday this year, which makes it difficult to cook an elaborate meal after a long day of work. But a great meal doesn’t always have to take hours to prepare, and it doesn’t have to mean a sacrifice on flavor either.

Enter The Bonne Femme Cookbook: Simple, Splendid Food That French Women Cook Every Day by Wini Moranville. With recipes like these, you only need 30 minutes to put an impressive dinner on the table. That means you can focus all your attention on romancing your loved one. So light the candles, sip some wine, hold hands across the table and enjoy a delicious French-style bistro meal from the comfort of your own home.

Enjoy these recipes courtesy of The Bonne Femme Cookbook.

Roasted salmon recipe with Pernod sauce

Serves 2

Ingredients:

4 small red-skinned potatoes (about 1/2 pound), scrubbed and quartered1 large carrot, peeled and cut into matchstick-size pieces1/3 cup frozen pearl onions1 tablespoon unsalted butter1 small garlic clove, minced1/4 cup dry white wine1/4 cup clam juice or chicken broth2 tablespoons plus 1 teaspoon Pernod, Ricard, Pastis 51, Ouzo or an anise-flavored liqueur2 (6 ounce) salmon fillets, skin removedSalt and freshly ground black pepper to taste2 teaspoons extra virgin olive oil2 teaspoons snipped fresh fines herbes (or substitute 2 teaspoons snipped fresh parsley and 1 teaspoon dried tarragon, crushed)1/4 cup heavy creamFresh fines herbes or fresh parsley, for garnish Directions:

Preheat the oven to 450 degrees F.Put the potatoes in a medium-size saucepan with enough lightly salted water to cover by an inch. Bring to a boil, and then cook at an active simmer for 10 minutes. Add the carrot and onions and cook until all of the vegetables are just tender, about five minutes more. Drain and rinse with cool water to stop the cooking process. Drain well.Meanwhile, melt the butter in a small saucepan over medium heat; add the garlic and cook, stirring, until fragrant, about 30 seconds. Remove the pan from the heat. Add the white wine, clam juice, and two tablespoons of the Pernod. Bring to a boil and boil until the mixture is reduced to about two tablespoons, about seven minutes. Remove from the heat and set aside.While the vegetables are cooking and the sauce is reducing, measure the thickness of the salmon and season with salt and pepper. Combine the olive oil, the remaining one teaspoon Pernod and the fines herbes (or parsley-tarragon combo); rub the mixture all over the salmon. Place in a shallow baking dish, tucking under any thin edges so that the fillets are as uniform in thickness as possible. Roast until the fish flakes easily but is still glistening in the center, four to six minutes per 1/2-inch of thickness.When the fish is just about done, reheat the sauce. Stir in the cream and bring to a boil. Add the vegetables. Cook, gently tossing, until the vegetables are warm.Spoon the vegetables and sauce into two warmed shallow bowls, arranging the vegetables toward the rim. Place the salmon in the center of the bowl. Sprinkle with fines herbes or parsley and serve.

Steak with brandy and mustard sauce recipe

Serves 4

Ingredients:4 (6 ounce) top loin or tenderloin steaks (1-inch thick)Salt and freshly ground black pepper to taste2 tablespoons unsalted butter1 large shallot, finely chopped (about 1/4 cup)1/2 cup low-sodium beef broth1/2 cup brandy1 tablespoon Dijon mustard1 teaspoon Worcestershire sauce2 tablespoons snipped fresh parsleyDirections:

Season both sides of the steaks with salt and pepper. In a large skillet, melt one tablespoon of the butter over medium-high heat. Add the steaks and cook, turning as needed, to the desired doneness (10 to 12 minutes for medium-rare); reduce the heat as necessary if the meat browns too quickly. Transfer the steaks to a platter and cover with foil to keep warm.Add the shallot to the skillet and sauté briefly, until translucent. Remove the pan from the heat and add the broth and the brandy, taking care not to let the liquid spatter. Return the pan to the heat and bring to a boil, stirring with a whisk to loosen any browned bits from the bottom of the pan. Boil until the liquid is reduced to 1/3 cup — this should take two to three minutes, depending on the heat and your pan size. Whisk in the mustard and Worcestershire sauce. Whisk in the remaining one tablespoon butter. Season the sauce with additional salt and pepper, if needed.Arrange the steaks on four dinner plates, spoon the sauce over the steaks, sprinkle with the parsley and serve.

Mustard sea scallops recipe with tarragon

Serves 4 

Ingredients:16 large sea scallops (about 1-1/2 pounds)2 tablespoons Dijon mustard1 teaspoon sugar1/2 cup fresh orange juice2 tablespoons extra virgin olive oil1/4 cup thinly sliced fennel1 small garlic clove, mincedSalt and freshly ground white pepper to taste1 teaspoon snipped fresh tarragon leavesDirections:

Pat the scallops dry with paper towels and set aside. Stir the mustard and sugar into the orange juice and set aside.In a large, nonstick skillet, heat the oil over medium-high heat until it shimmers. Add the fennel and cook, stirring, until slightly softened, about four minutes. Move the fennel to the sides of the skillet.Place the scallops in the center of the skillet and cook, turning once, until lightly browned on both sides, about three minutes. After turning the scallops, add the garlic to the skillet and season with salt and pepper.Add the orange juice mixture and reduce the heat to medium. Simmer until the scallops are opaque and the sauce has reduced, about five minutes. Turn off the heat, stir in the tarragon and turn the scallops over in the sauce. Divide the scallops among four dinner plates, spoon on any sauce left in the pan and serve immediately.

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Photo credit: Richard Swearinger

A Fondue recipe trio

Date Night Dishes... Fondue Party Cooking your own food in a pot of boiling liquid has become a popular trend with a hefty price tag. Skip the restaurant, invite your friends over, and enjoy fondue at home.

One of my favorite things to do on a night out involves a big group of friends, a fondue restaurant and a martini or two. Hosting your own fondue party is a great way to bring your friends together and enjoy fondue on a budget. Whether your guests are vegetarians or steak lovers, you can please them both without cooking separate meals. If you don't have a fondue set, consider a small crock pot, butter warmer, or create your own dishes using ceramic ramekins and tea light candles.

For fondue that needs to boil, like Coq au Vin, keep the pots on the stove and have your friends take turns cooking their meat. If you have a vegetarian in the group, prepare two pots of broth for the meat and veggies, include at least one cheese fondue, and of course, one chocolate fondue. Then start dipping and don't forget to have someone mix up the martinis!

Each of these recipes can be scaled up or down depending on how many people you are serving.

Coq Au Vin

Serves 4-6

Ingredients: 1 cup of dry red wine 4 cups of chicken, beef or veggie broth ½ cup sliced mushrooms 2 cloves of fresh garlic ¼  cup sliced green onions 2 teaspoons of poultry or steak seasoning An assortment of meat, vegetables, poultry, fish and shrimp.Directions:

Add all ingredients to a pot and bring to a boil. Keep it on the stove or transfer to a fondue pot. The liquid needs to remain boiling in order to cook the meat thoroughly. Depending on the size and type of meat, it will vary how long it should stay in the water. For fish, pork, or chicken error on keeping it in too long.Offer dipping sauces for the cooked meats like barbecue sauce, cocktail sauce, or teriyaki sauce.

Cheese and Garlic Fondue

Serves 4-6

Ingredients: 2 cups of shredded or cubed cheese. A mixture is best, try gruyere, swiss, parmesan, cheddar or any you prefer. Stronger flavored cheeses are best. 1/2 tablespoon of cornstarch or flour 3/4 cup dry white wine 3 cloves of pressed garlic 1/2 teaspoon of dry mustard 1/2 teaspoon of paprikaSalt and pepper to taste Pieces of bread, vegetables, apple slices, or crackers.Directions:

In a plastic bag, toss cheese with cornstarch or flour until it is coated. In a pot, bring wine to a boil, add garlic, and slowly add cheese until it is melted and combined with the wine. Add in the paprika and stir. If it is too thick, add a bit of cream. Transfer to a fondue pot or warming dish. Serve with pieces of bread, fresh vegetables, apple slices or crackers.Change the flavor by using different cheeses or mixing in ingredients like green chiles, jalapenos, fresh basil, or onion.

Chocolate caramel fondue

Serves 4-6

Ingredients: 12 ounces of semi-sweet chocolate chips3/4 cup heavy cream1/4 cup butterscotch schnapps Fresh fruit, marshmallows, cake pieces, graham crackers, or brownie pieces.Directions:

Bring cream and liquor to a boil, slowly add in chocolate chips until they are melted. Transfer to a warming dish or fondue pot. Serve with fresh fruit, marshmallows, cake pieces, graham crackers or brownie pieces.Change the flavor simply by using a different liquor, dark chocolate chips, or mix in other ingredients like peanut butter.

More Fondue RecipesTonight's Dinner: Cheddar and stout fondueDessert fondue for twoSwiss chesse fondueMore Date Night DishesSpinach-stuffed eggplant parmesanGrilled pear bruschettaHoney lime fish tacos with tomatillo sauce

Breast cancer prevention 3 Simple lifestyle tips to reduce your risk

3 Easy Ways To Prevent Breast CancerWith breast cancer numbers on the rise, women need to take steps to improve their lifestyle to protect against the disease. Developing better habits doesn’t have to be complicated. Registered dietitian Elizabeth Ward, author of MyPlate for Moms: How to Feed Yourself & Your Family Better, wants to spread the word about the impact of food and exercise in reducing the risk of breast cancer.

Support Susan G. Komen for the Cure

For National Breast Cancer Awareness month, buying Eggland's Best eggs now through November 15 helps support the Susan G. Komen for the Cure foundation. The eggs are stamped with the familiar pink ribbon logo – a reminder each time you're ready to crack a shell. Dietitian Elizabeth Ward partnered with the campaign to showcase how certain foods, including chicken and eggs, are excellent lean protein sources and contain plenty of nutrients to help you live a healthier lifestyle.

"I think there's so much information out there about what constitutes a healthy diet and what you should be doing in terms of exercise that it can become overwhelming, and if you're busy you might not have the time to wade through it," Ward says. Distilling advice into three simple tips, she wants women to embrace these changes and fight the rising number of women with breast cancer.

Here are her three simple lifestyle tips at the heart of her message.

3 Top tips to protect your breastsMake calories count by choosing nutrient-dense foods

Build your diet out of whole grains, seafood and lean protein sources such as chicken and fortified eggs.

Eating the right foods doesn't mean spending hours in the kitchen or making everything from scratch. Ward recognizes women lead hectic lives and need quick solutions: "You can do something as simple as go to the grocery store and get a rotisserie chicken that has already been cooked. Go to the frozen foods aisle, get a bag of mixed frozen vegetables and go pick up some crusty whole grain bread – and that is a meal."

If you have eggs on hand, you can make a meal in minutes – scrambled eggs, an omelette, French toast. Breakfast foods work at any time of day, and eggs are low in calories and high in protein and nutrients such as vitamin D.

Ward also hard-boils eggs at the beginning of the week for her go-to snack, combining an egg with some whole-grain crackers, fruit or vegetables. "I think snacks are great, but they should be mini meals, not meal wreckers," she says. "Always be thinking of a protein food and a carbohydrate food to put together."

Eat lean protein to curb cravings

When planning your meals, incorporate high-quality lean protein into your diet to feel more satisfied in between meals and help reduce overall calorie intake.

"It's very important to build your meals around protein because protein helps to keep you fuller for longer," she says. Research has proven that eating protein such as eggs at breakfast will help you stay energized throughout the day and be less likely to give in to empty-calorie cravings.

Preliminary evidence also suggests that vitamin D and choline can help reduce the risk of breast cancer. Eggland's Best eggs contain twice the amount of vitamin D when compared to ordinary eggs, and contain 125 milligrams of choline, which is 25 percent of the daily adult requirement.

Exercise for healthy weight control

Staying physically active for just 35 minutes a day will help with weight control, as well as help reduce risk of certain cancers, such as breast cancer.

How can busy people fit in 35 minutes? Break up your exercise time. "Get the exercise however you can – get out and take 10- or 15-minute walks," Ward advises. "Use a video at home or an active video game to get your exercise in. Do what you can, because all movement burns calories and will go towards controlling your weight better."

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