snack

Avocado Toast

There is a lot of debate about breakfast.

Some say breakfast is the most important meal of the day. Others say it’s better to skip breakfast. And some others say it’s the consistency (eat breakfast everyday or never) that’s important.

We believe that having a nutritious breakfast can be a great way to start the day! How about our Super Easy Avocado Toast for breakfast tomorrow?

Avocado Toast

INGREDIENTS:

  • 1 ripe avocado

  • 1 tsp olive oil

  • 1/3 tsp salt

  • 1/3 tsp freshly ground black pepper

  • 1/3 tsp red pepper

  • 1/2 tsp garlic powder

  • 1 tsp lemon juice

  • 2 slices whole wheat bread

  • 1 egg

  • 1 tsp sunflower seeds

DIRECTIONS:

  1. Mash the avocado and mix it with olive oil, salt, black pepper, red pepper, garlic powder and lemon juice.

  2. Toast the bread.

  3. Spread the mashed avocado on the top.

  4. Fry an egg to your preferred consistency and add it on the top of the toast.

  5. Sprinkle sunflower seeds on each toast.

If you’re not a morning person, you can start with a piece of fruit or some homemade smoothies. Have a great day!

Smoothies

REFERENCES:

  1. Guinter MA, Park YM, Steck SE and Sandler DP. Day-to-day regularity in breakfast consumption is associated with weight status in a prospective cohort of women. Int J Obes (Lond). 2019 Mar 29. doi: 10.1038/s41366-019-0356-6. https://www.ncbi.nlm.nih.gov/pubmed/30926951

Homemade Hummus

Did you know that hummus is made of chickpeas, also known as garbanzo beans? Studies show that people who eat chickpeas/hummus had higher intake of some key nutrients like vitamins and dietary fiber. Studies also show that chickpea/hummus consumption may be associated with better weight management and lower risk of cardiovascular disease.

Let’s make some homemade hummus today - it’s super easy!

Hummus

INGREDIENTS:
• 1 can chickpeas (drain and keep the liquid)
• 1 juiced lemon
• 3 tbsp tahini
• 2 garlic cloves
• 2 tbsp extra-virgin olive oil
• 1/4 tsp sea salt
• ½ tsp ground cumin

DIRECTIONS:
1. Place chickpeas (you can save some to decorate on the top), lemon juice, tahini, garlic, olive oil, salt, and ground cumin in a food processor and process until smooth.
2. If the hummus is too thick, add the chickpea liquid, one tbsp at a time, until the desired consistency is reached.
3. Taste, adding more salt and lemon juice as needed.
4. Place in a bowl and drizzle with olive oil.

Hummus can be a healthy alternative for a lot of things - replace mayonnaise in your sandwich, cheese on your cracker, or creamy dip for your veggie sticks. Our favorite dish is spreading the hummus on cucumber slices and topping it with half a sun-dried tomato, sunflower seeds and paprika!

Hummus

REFERENCES:
1. Wallace TC, Murray R, and Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12). pii: E766. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
2. O’Neil CE, Nicklas TA, and Fulgoni III VL. Chickpeas and Hummus are associated with Better Nutrient Intake, Diet Quality, and Levels of Some Cardiovascular Risk Factors: National Health and Nutrition Examination Survey 2003-2010. J Nutr Food Sci 2014, 4:1. https://www.omicsonline.org/chickpeas-and-hummus-are-associated-with-better-nutrient-intake-diet-quality-and-levels-of-some-cardiovascular-risk-factors-national-health-and-nutrition-examination-survey-2155-9600.1000254.pdf

Salmon Crêpe

It’s almost the weekend!

What is your favorite brunch menu? Pancakes, waffles, omelets… It’s hard to just pick one, but one of our favorites is bagel + smoked salmon + cream cheese! If you also LOVE this combination, try our Salmon Crêpe. It tastes just as good (if not better!), and looks a little fancier to brighten up your weekend.

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INGREDIENTS:
• 1 egg
• 1 tbsp sugar
• 1/4 tsp salt
• 1 cup milk
• 3/4 cup flour
• 1/2 tsp baking powder
• 2 tbsp vegetable oil
• Smoked salmon
• Cream cheese

DIRECTIONS:
1. Add the egg, sugar, salt, milk, flour, and baking powder into a blender and blend until smooth. Wait for 20 minutes, then add vegetable oil. Mix well.
2. Heat a large non-stick pan over medium-high heat. Slowly pour a little scoop of the batter while holding pan off the heat and swirl the batter in a circular motion to get a thin layer. Cook for about 1 1/2 minutes or until loosened from the bottom of the pan and lightly browned. Flip the crepe and cook for another minute until lightly browned. Remove from pan and place on a plate and continue the process until the batter is gone.
3. To assemble the crepes, spread a small amount of cream cheese and some smoked salmon. Roll the crepe and cut into 3 parts. Enjoy!

Salmon is a great source of omega-3 fatty acids, a type of fat that has been associated with lower risk of cardiovascular and other diseases.

If you have some leftover smoked salmon, put it on a toast or rice cracker with some mashed avocado - a super easy breakfast/snack recipe!

Salmon Avocado

Whole Wheat Pancake with Applesauce

Looking forward to the weekend?

LOVE going out to brunch and getting those pancakes?

Eating out and experimenting different restaurants is definitely fun, but making your own pancakes from scratch is also a lot of fun! It's also a great way to make it healthier so you don't have to feel guilty afterwards. 😊

Whole wheat pancake with applesauce

Try our Whole Wheat Pancake with Applesauce.

INGREDIENTS (~10 pancakes):
• 1 cup and 2 Tbsp whole wheat flour
• 2 tsp baking powder
• 1/4 tsp salt
• 1 1/4 cup unsweetened almond milk
• 1 tbsp honey
• 6 tbsp applesauce
• 1/2 tsp vanilla extract
• Oil or butter for the pan
• Fresh seasonal fruits

DIRECTIONS:
1. Mix the whole wheat flour, baking powder, and salt in a bowl.
2. Add unsweetened almond milk, honey, applesauce and vanilla extract to the bowl. Mix to incorporate.
3. Heat a skillet over medium heat. Brush a bit of oil or butter and cook the batter until bubbles form. Flip and cook the other side.
4. Serve them with fresh seasonal fruits and some extra drizzles of honey.

applesauce

In this recipe, applesauce is the secret ingredient, preventing the pancake from being dry without having to add extra fat/oil. This secret tip works for many other recipes - when you're baking a muffin or a cake, try replacing 1/3 to half the fat/oil with applesauce.

Peanut Butter Oat Balls

Having issues with your cholesterol? Try oats!

Whole grains are higher in fiber and overall better for health compared to refined grain. Furthermore, studies show that among the whole grains, oats are the most effective in lowering cholesterol.

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Oats are a good source of plan protein, fiber, thiamine, and iron. 

 
*Data from the Asken Diet app

*Data from the Asken Diet app

 

Having a bowl of oatmeal for breakfast is an easy way to incorporate oats into your diet, but if you want other ways to get more oats, try our delicious Peanut Butter Oat Balls for a snack!

INGREDIENTS:
• 1 cup rolled oats
• 1/2 cup natural peanut butter
• 1/4 cup sunflower seeds
• 1/4 cup dark chocolate chips or cacao nibs
• 1/4 cup honey or agave syrup
• 1/2 cup unsweetened shredded coconut

DIRECTIONS:
1. In a large bowl, simply combine all the ingredients except for the shredded coconut
2. Once mixed, roll the dough into small ball shapes
3. Cover each ball in unsweetened shredded coconut
4. Cool in the fridge for 20 minutes, then serve

Peanut Butter Oat Balls

REFERENCES:
1. Harvard Medical School. Harvard Heart Letter: Whole-grain oats: Best bet for lowering cholesterol. Harvard Health Publications Web site. https://www.health.harvard.edu/heart-health/research-were-watching-whole-grain-oats-best-bet-for-lowering-cholesterol. Published: October, 2015. Accessed September 8, 2017.

Pitaya Smoothie

Dragon fruit, also known as red pitaya, is native to tropical forest regions of Mexico and Central/South America. Recently, it is gaining popularity worldwide due to its vibrant color and antioxidant property. Dragon fruit contains several antioxidants like betalains, polyphenols and ascorbic acid.

Animal studies suggest that dragon fruit may have some health benefits, such as increasing oxidative defense and promoting would healing.

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If you are always busy in the mornings, try making smoothies for breakfast. Smoothies are an easy nutrient-packed way to start the day!

INGREDIENTS:
• 1 banana
• 1 packet of puréed pitaya (Açaí can be used as an alternative)
• 1 cup of plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1/2 tsp of bee pollen
• (For topping: Sliced banana, shredded coconut, bee pollen)

DIRECTIONS:
1. Blend banana, puréed pitaya, yogurt, almond milk, and bee pollen
2. Top with some sliced banana, shredded coconut, bee pollen, or whatever else you choose

Pitaya Smoothie

REFERENCES:
1. Anand Swarup KR, Sattar MA, Abdullah NA, et al. Effect of dragon fruit extract on oxidative stress and aortic stiffness in streptozotocin-induced diabetes in rats. Pharmacognosy Res. 2010 Jan-Feb; 2(1): 31–35. doi: 10.4103/0974-8490.60582.

Avocado Smoothie

Whether it's in a salad, on a toast, or as a guacamole, who doesn't LOVE avocados?

Avocado

Some people are concerned that it's high in calories, but 1/2 avocado is 76 calories -  lower than 1 tablespoon of butter (~100 calories).

And the fatty acid composition of avocado is much healthier than butter! Majority of the fat contained in avocado is a type of fat called monounsaturated fatty acids. 

With this healthy fat and other nutrients, avocado consumption has been associated with cardiovascular health and healthy aging. 

 

Avocado goes well with pretty much anything, but if you're looking for something different, how about trying our creamy Avocado Smoothie?

INGREDIENTS:
• 1/2 avocado
• 1 banana
• 1/2 cup packed spinach
• 1/2 cup Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 Tbsp coconut oil
• 1 tsp flax seed
• 1 tsp bee pollen

DIRECTIONS:
1. Add all the ingredients in a blender
2. Blend until smooth
3. Enjoy it with a spoon (this smoothie comes out extra creamy and is often difficult to drink with a straw)


REFERENCES:
1. United States Department of Agriculture. Basic Report: 09038, Avocados, raw, California. National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/2157
2. United States Department of Agriculture. Basic Report:  01001, Butter, salted. National Nutrient Database for Standard Reference Release. https://ndb.nal.usda.gov/ndb/foods/show/1
3. Mark L. Dreher and Adrienne J. Davenport. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/