Breakfast doesn't have to be complicated or even fixed that morning. Try these two recipes for a quick but beautiful meal.
Oatmeal in a Jar
¼ cup uncooked old fashioned rolled oats
2 Tablespoons of water
½ cup Greek yogurt
1-1/2 teaspoon chia seeds
¼ cup blueberries (or enough to fill jar)
In a half pint (1 cup) jar, add oats, water, yogurt, and chia seeds. Put lid on jar and shake until well combined. Remove lid, add blueberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled. Serves 1
Variations: Strawberries and Cream: substitute strawberries and a dash of vanilla in place of the blueberries.
Apples and Cinnamon: add 2 Tablespoons applesauce and a dash of cinnamon
Coach Nancy’s Easy Breakfast Sundae
Frozen mixed berries thawed
½ cup plain yogurt
Layer the fruit with the yogurt and top with the walnuts. This is beautiful served in a glass sundae cup. The fruits can be varied to what you have on hand. Serves 1
Enjoy these and send over a picture of your results.
To Your Best Health,
My youngest daughter loves making these and sharing with her friends on a hot summer day.
Place watermelon in a blender and blend until texture of applesauce. This takes about 10 seconds. Pour watermelon into freezer molds and then add 3-5 blueberries per pop.
Freeze and enjoy!
This salad will get you ready for the warmer weather. It's the perfect dish for a summer barbecue. It's excellent with grilled shrimp or chicken, and you can also place this salad on top of lettuce greens.
Watermelon Salad with Balsamic Dressing
by Coach Nancy
In a small mixing bowl, whisk together vinegar, olive oil, mustard, and garlic. Season with salt and pepper and set aside. Refrigerate until ready to serve.
Spread two-thirds of the watermelon on a serving platter. Top with red onion and mint, then season with pepper. Pour dressing over salad and garnish with remaining watermelon cubes.
I know what you are thinking. No, we are not going to talk about Skittles.
So, what does it mean to eat the rainbow?
Simply aim to eat as many “colorful foods” as you can throughout the day. Real food - think fruits and vegetables, not Skittles. Eat green, purple, red, yellow, blue.
Kind of sounds like advice for a child, right? That's good, it should be that simple!
Why is Color Important
Whenever you are about to eat a meal, look down at your plate and ask yourself, “where is the color here?”. You want to be able to easily spot 2-3 different colors every time you eat. This is an indication that you’re eating foods that contain many different nutrients, vitamins and antioxidants.
Nature has a very simple way of letting us know which foods are really healthy and full of nutrients - color.
Close your eyes for a second and try to visualize this: the strong blue/purple color of fresh blueberries, the deep red hue of tomatoes, the bright orange of carrots.
These colors indicate nutrient content and and also the presence of antioxidants, phytochemicals, and other free radical fighting ninjas which are important in slowing the aging process and helping our body deal with inflammation.
Think Lots of Colors
The different colors in fruits and vegetables indicate the different types of antioxidants. There are many types of helpful antioxidants, so you want to make sure you are exposing yourself to a variety by including different colors on your plate. You don’t want to consume only orange and red fruits and veggies while ignoring the greens and yellows. You want a wide variety.
Branch out, eat the rainbow.
Avoid White-and-Beige-Only Meals
A standard unhealthy diet is going to be made up of many white, brown, and beige foods. As you can tell, this means colors (antioxidants) are lacking. If you notice that a lot of the foods on your plate are white (potatoes, rice, cereal, bread, pasta), brown (beef, pork, sausages, heavy sauces) and beige (cheese, processed carbs, low quality chicken and turkey), then it’s time to add some color to your plate in the form of fruits and vegetables.
Remember, every single meal you consume should have noticeable colors in it. Aim to get 2-3 different colors into every meal and you will be on the right track. Once you get the hang of that, think about your day/week as a whole and figure out which colors you might be ignoring (Greens? Reds? Orange? purples?), then start adding more of those kinds in too.
To Your Best Health,
Check out this recipe that makes a great appetizer or fun snack! My friend Helen sent this recipe she created for her son. They are delicious, fun to make, and look delightful.
Strawberries on a Stick
by Coach Nancy
Combine the yogurt and the protein powder in a bowl. Insert a lollipop stick or skewer into each strawberry. Frost each strawberry in the yogurt mixture, then roll in the nuts. Lay each frosted strawberry on parchment paper on a cookie sheet. Place in the freezer for 1-2 hours.
You can try this with smaller berries as well, like raspberries. Instead of a "nut cluster", you make a "berry cluster" with nuts sprinkled on the outside.