Breakfast Ideas

Presentation is everything.  A small, long vase on the table with your favorite long stem flower in it, the table set with matching ironstone or china, and some soft music instrumental music playing in the background will set the right mood for a nice breakfast.  Below are some ideas of simple, but delicious meals you can make.

1.  Scrambled Eggs, Sausage, and Hungry Jack Biscuits
(Read the entire instructions first.)

a.  Crack 3-4 eggs in a small bowl, using a whisk or fork, whip the eggs until the yokes and the whites have blended together.  Heat a frying pan on medium heat, add butter.  When the butter melts, and is hot, but has not turned brown, (if butter has turned brown, rinse the pan out and start over.  You don't want to serve brown eggs.)  add the eggs and using a spatula or big spoon, stir the eggs around in the pan, but not too fast.  Flipping them over lighting with the spatula or spoon will have them cook up nice and fluffy.  When eggs ar fluffy, remove them from the pan and put them on the plates you are going to serve them on or put all of the eggs on a platter with eggs, sausage and biscuits. 

b.  Heat sausage in the frying pan on the stove top or heat in the oven.  Slice it into sections of about 2-3 inches long and put it on the platter with your eggs.

c.  Bake the biscuits by following the directions on the can.

To Serve:
Arrange everything on the table.
Put the eggs and sausage on the platter, put the biscuits on a separate matching plate, and place jams or jellies on the table.  Serve orange juice or apple juice, along with a glass of water.  (Think about how the restaurants serve you and the table is set.)

2.  Cereal, milk, fruit, toasted bagels and cream cheese

a.  Choose a whole grain cereal, and milk.  Purchase fresh strawberries, and blueberries.  Purchase whole grain or your favorite bagel flavor and your favorite flavored cream cheese.

b.  Wash and slice strawberries, mix in a stylish bowl with blueberries, put a large spoon for serving with berries

c.  Arrange bagels on a large platter and place the cream cheese in the center, if possible.  If not, place the cream cheese on a smaller matching plate with a spreader or butter knife. 
 
To Serve:
Arrange everything on the table.
Put the cereal bowl on a matching plate and the spoon on the plate or arrange it with the other flatware/silverware.  You can serve the milk in the carton, as is or pour into a nice colored glass pitcher.  The color of the picture should match the plate.  The key is to have everything matching or complimenting each other whenever possible.  Always serve everymeal with napkins.        

3.  Easy Banana Pancake 
(from Flat Belly Diet)

1 1/2 Cups All Purpose Flour
1 1/2 Cups whole wheat pastry
         flour
6 tbl spoons yellow cornmeal
6 tbl spoons sugar
1 tbl spoon baking powder
1 t spoon baking soda
1/2 tspn salt

Combine all purpose flour, pastry flour, cornmeal, sugar, baking powder, baking soda, and salt in a bowl and mix well.  Store in a cool, dry place.

1 1/3 easy pancake mix
1/4 t spoon ground cinnamon
1 cup lowfat buttermilk
1/4 cup water
1 egg
1 tbl spoon canola oil
1 t spoon vanilla extract
1 large banana, halved, lengthwise and cut into thin slices,
1/2 cup fresh raspberries

Combine pancake mix and cinnamon in a large bowl.  Combine buttermilk, water, egg, oil, and vanilla extract in a separate bowl whisk into the pancake mix, and stir until smooth.  Fold in the banana.  Cook pancakes and serve with honey and raspberries or lowfat syrup.

Note:  Pancakes should be turned when they start to bubble on one side.  The flame should be set at a medium temparature.     

   



  
               

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Dinner Ideas

1.  Baked chicken, baked potato, with broccoli

a.  Purchase chicken quarters, potatoes for baking, and fresh or frozen broccoli.  Preheat oven to 350 degrees, wash and season chicken with pepper, and cajun seasoning.  Place in the oven and bake for 25-30 minutes.  Chicken is done when you slightly twist the drumstick and it bends easily.  Be sure the skin is golden brown.

b.  Cook the baked potato in the microwave.  This will make it softer.  Cook potato in the microwave for 6 minutes or until you can squeeze it slightly and it is soft.  Do not overcook.  Once the potato is cooked, wrap in aluminum foil and place in the oven on 250 degrees to keep them warm.

c.  Cook broccoli as instructed on the package or if using fresh broccoli place in shallow water and steam slightly for 3 minutes.  Add butter, a dash of crushed red pepper, and a dash of vinegar while steaming and stir to cover broccoli. 

d.  Position a chicken quarter, broccoli stalks, and baked potato on the plate and serve on a table decorated with two long lit candles and a flower centerpiece.

2. Easy Garlic Chicken 

Ingredients:

Directions:

1.  Mix garlic with olive oil; place a microwave safe bowl.

2.  Microwave on high for 30 seconds, set aside.

3.  Combine Parmesan cheese and bread crumbs together, place in a shallow dish.  Dip chicken In garlic mixture then coat with bread crumb mixture.

4.  Place in an ungreased 13x9 inch baking pan.  Bake at 425 degrees F for 30 minutes or until juices run clear when chicken is pierced with a fork.

5.  While chicken is baking, prepare steamable broccoli and mashed potatoes.

6.  Serve chicken with mashed potatoes and broccoli.  Serves 4.



3. Beef and Mushroom Stir Fry

Ingredients:

Directions:

1. Cut the steak into 2 inch wide strips. Then cut each strip across the grain into ¼ inch thick slices.

2. In a medium bowl, combine the steak with 1 Tablespoon of the soy sauce and the cornstarch. Stir to coat steak and set aside.

3. Cut the carrots on the diagonal into ¼ inch thick slices. Cut the scallions into 2-inch lengths.

4. In a small bowl, combine the broth, remaining 1 Tablespoon soy sauce, hot pepper sauce and black pepper.

5. In a large skillet or wok, warm 1 Tablespoon of the oil over medium-high heat until hot but not smoking.

6. Add scallions, garlic, and ginger. Stir fry for few seconds.

7. Add the carrots and mushrooms and stir-fry until the carrots are crisp-tender, 3 to 5 minutes.

8. Remove the vegetables to a plate and cover loosely keep warm.

9. Add the remaining 1 Tablespoon oil to the skillet and warm over medium-high heat.

10. Add the steak and the marinade in stir fry until steak is browned, but still slightly pink in the center, 2 to 3 minutes.

11. Return the vegetables to skillet. Stir the broth mixture, add it to the skillet and bring the liquid to a boil.

12. Cook, stirring constantly, until vegetables are tender and the beef is cooked through, 2 to 3 minutes longer. Stir in the cilantro, if using, and serve hot. Makes 4 servings.

 

  
 

      

Baked Salmon,

Here's a tasty baked salmon recipe

 

Its easy to do, and this one will be a favorite

 

 INGREDIENTS

6 tbsp olive oil

1 tsp basil flakes

1 tsp salt

2 cloves minced garlic

1 tsp ground black pepper 

 1 tbsp lemon juice

 1 tbsp parsley flakes

 2 tbsp salted butter

 1 (12 ounce) salmon fillet

In a medium bowl mix garlic, olive oil, salt, pepper, lemon juice and parsley to make the marinade.

Pour marinade over salmon fillet, covering it entirely. Store in the refrigerator for 1 hour, turning occasionally.

Preheat oven to 375 degrees.

Wrap fillet in aluminum foil, and put the butter on top.

Place on a baking tray and bake for 35 to 45 minutes.

Lunch Ideas

Keep in mind that presentation is everything.

1.  Sandwich, chips, and a pickle

 a. This is sooo... simple to make.  Choose your favorite whole grain bread, a type of lunch meat such as, ham, smoked turkey breast, smoked chicken, or roast beef, choose lettuce, tomato, and sliced cheese.  Spread mayonnaise or mustard on your slices of bread, place lettuce on one slice, top with a tomato, add one slice of cheese, one to two slices of lunch meat, and top with the remaining slice of bread.  Slice sandwich from one corner to the other to form a triangle.  Open the sandwich and place the chips in the center.

b. Place a tooth pick in the center of each sandwich section and place a small pickle on top of the tooth pick.  Putting the pickles on top of each sandwich section is a nice touch or the pickles can be placed on the side.  Be careful not to let pickle juice trickle down to the chips, they will become soggy.

c.  Chips can be wavy potato chips, french fries, tater tots, or waffle chips.  Waffle chips can add a touch of class to your lunch meal. 

2.  Vegetable Beef Soup

a.  Purchase one pound of beef stew meat or boneless beef chuck roast.  One tablespoon vegetable oil or olive oil. 3 fourteen ounce cans beef broth.  One 14.5 oz. can diced tomatoes with basil, garlic, and oregano undrained.  One 16oz. package frozen broccoli, green beans, mushrooms, onions and red sweet peppers.

b.  Brown or cook the meat in the vegetable oil.  Add the beef broth.  Bring to a boil.  Add the remaining ingredients and one half cup of water.  Simmer for 50 minutes to an hour or until the beef is tender. Serve the same day or the next day with whole wheat crackers.    
     

3.  Easy Chicken Salad Recipe I

Ingredients:

Directions:

1. Place onion and chicken in bowl, mix well.

2. Add sugar, mayonnaise, salt and pepper. Mix well so all ingredients are evenly combined. Refrigerate any unused portion.

4.  Easy Chicken Salad Recipe II

In the quest to eat healthy, you can't beat an easy chicken salad for combining great taste with a low fat, high protein alternative to standard lunch fare. If you prefer a lower fat version of our easy chicken salad recipe, substitute the regular mayonnaise with light or fat free mayonnaise. This is a versatile dish that's perfect to serve any time of year.

Ingredients:

Directions:

1. Drain oranges.

2. In large bowl, combine lime juice, mayonnaise, nutmeg and salt. Add remaining ingredients; mix well.

3. Chill and serve in a bed of lettuce. Refrigerate any unused portion.

5.  Healthy Turkey Burger Recipe

Try our healthy recipe for turkey burgers, and you'll get the burger you want without all the fat you don't need. Top your gourmet turkey burgers with some low fat cheese, lettuce, tomato and your favorite condiments for a healthy burger that can't be beat.

Ingredients:

Directions:

1. Mix ground turkey, bread crumbs, egg, onions, and
mustard in large bowl. Shape into 4 patties, about 1/2-inch thick.

2. Melt margarine in large skillet over low heat. Add patties and cook, turning once to brown other side. Cook until golden brown outside and white inside, about 10 minutes. Remove from skillet and place onto plate.

3. Add chicken broth to skillet, and boil over high heat until slightly thickened, about 1 to 2 minutes. Pour sauce over patties.

4. Serve on buns.

Makes 4 Servings, 1 patty each