recipes

Banana Sun Butter Oat Bites

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These little snacks were such a fun discovery.  It was one of those mornings where I wasn't planning on any recipe development but as I was getting ingredients out for breakfast this idea popped into my mind.  I could envision the final product in my head as I quickly pulled the ingredients together, cut up the banana, spooned out dollops of SunButter and opened my box of Quaker Oatmeal Squares cereal that was already waiting to be poured.  This is so super simple I can't even really call it a recipe.  All you need are bananas, a nut butter, seed butter or peanut butter and a crunchy cereal (I think these Quaker Oatmeal Squares work just perfectly) and you've got yourself a snack for morning, noon or night.

And, not only are these easy and delicious, but they also pack a nutritious little punch, providing fruit, healthy fat and a whole grain in each bite - not to mention a little potassium, fiber, magnesium, iron, and protein.

I've already made these again since discovering.  They are delicious for adults, but could also be super cute for a kid's snack or party.  These are simple in prep, simple in ingredients and something you could make with your kids or throw together for a easy post exercise snack.  I hope you (and your family) enjoy!

Happy Fueling!

Taylor

BANANA SUNBUTTER OAT BITES

Makes about 8 - 10 bites

INGREDIENTS:

  • 1 medium banana

  • About 8 - 10 teaspoons of nut butter, seed butter or peanut butter

  • 8 - 10 Quaker Oatmeal Squares (Hint of Brown Sugar variety)

DIRECTIONS:

  1. Slice banana into 1/4 - 1/2 inch thick slices (for about 8 - 10 bites).

  2. Top each bite with about 1 teaspoon nut / seed / peanut butter.

  3. Top with 1 Oatmeal Square.

  4. Take a bite and enjoy!

Crustless Sage & Sausage Quiche

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This recipe was inspired by dad's most recent visit to Dallas.  First visit after the wedding.  It was so fun and sweet to have him here.  The weekend was filled with lots of laughs, good food, and a few home improvements :)

I always like to cook one good meal when dad comes into town.  Growing up and into college and grad school, one thing mom, dad, and I always enjoyed was cooking together.   We would cook and chat and laugh while we chopped, tossed, grilled, baked and sautéed, creating different dishes ranging from "dad burgers" to grilled beef tenderloin to the very experimental crab manicotti.  Whatever the outcome, good, bad, or ugly, it was at least a learning curve in the kitchen and fun memory to keep with us.  So, when I moved to Texas we always seemed to gravitate towards cooking one meal in, and, because I was in an apartment with a tiny kitchen for most of that time, that one chosen meal was often breakfast.  Fast-forwarding to the present - these days it's only dad, but we still keep up this tradition, now pulling Kyle into that familiar space of cooking, creating, laughing, and troubleshooting. A space where mistakes are just creative twists to a brand new recipe. A space where new memories and new flavors are formed.

On this particular dad visit I wanted to cook at least one meal in and I knew how much dad LOVES a good breakfast (and same goes for Kyle, so it was kind of a win all around here).  I flipped through ideas, searching for good breakfast recipe, which became easier to discover as Dad excitedly volunteered to bring his favorite breakfast sausage that he had stored in the refrigerator at home.  I love the idea of easy egg dishes and I wanted to try some new flavors and go beyond the typical scrambled eggs.  I remembered seeing a crustless quiche in a magazine not too long ago, and so thought I would give that concept a try.  You could get the quiche consistency without spending the time making the crust.  And seeing as we would be making breakfast in-between house projects, less work sounded fantastic to me.  So, I mixed and matched different ingredients in my mind - thinking about what I like, what my dad and Kyle like, what has worked (& not worked) for me in the past and the result was this Crustless Sage & Sausage Quiche (& I threw in some mushrooms, spinach & onion because a dietitian's gotta have her veggies :) ).   Now, I know the sausage isn't my typical healthier dish, but life is really all about balance, right?  And, of course, you can substitute with lean ground turkey breast if desired.  

So here you go, the recipe for my Crustless Sage & Sausage Quiche.

Happy Fueling!

Taylor

Crustless Sage & Sausage Quiche

INGREDIENTS:

  • 6 whole eggs

  • 1 1/2 cup 1% milk

  • 3 teaspoons fresh thyme

  • 1 tablespoon chopped fresh sage

  • 1/8 - 1/4 tsp. dried ground cloves (or you could use ground nutmeg instead)

  • 1/4 teaspoon salt

  • 1/4 teaspoon cracked black pepper

  • 1/4 pound ground sausage (or substitute lean ground turkey breast if desired)

  • 1 cup diced onion (small dices so you don't bite into big chunks of onion in your quiche)

  • 1 cup shredded Gruyere cheese

  • 1 cup torn fresh spinach

  • 1 cup sliced button or baby bella mushrooms

DIRECTIONS:

  1. Preheat the oven to 375 degrees Fahreinheit.

  2. Grease a 9 inch pie dish with butter or canola oil.

  3. Combine eggs, thyme, sage, milk, salt, pepper, and ground cloves in a large mixing bowl and whisk ingredients together until the eggs are broken up completely and mixture is smooth.

  4. Heat a large skillet on medium heat and cook the sausage for about 10 to 15 minutes, breaking it up periodically, until crumbled and no longer pink.

  5. Pour cooked sausage onto a plate lined with a paper towel and let the sausage sit and drain.

  6. Heat that same skillet back to medium heat and add the onions and mushrooms, cooking about 15 minutes until the onions are translucent and the mushrooms are soft.

  7. Add the drained sausage back to the skillet with the cooked onion & mushrooms and mix all ingredients together

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8. Spread the vegetable - sausage mixture evenly onto the bottom of the prepared pie dish.

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9. Top sausage veggie mixture with the 1 cup spinach

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10. Top spinach with 1/2 cup Gruyere cheese

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11. Pour the egg mixture evenly over the top.

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12. Top with the remaining shredded Gruyere cheese.

13. Cook in the preheated oven for about 35 - 40 minutes, remove and cover with foil and cook for about 10 minutes more (to prevent the top from getting too brown).

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12. Let rest for about 10 to 15 minutes before serving.

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13. Serve with your favorite breakfast foods and enjoy!

This also makes great leftovers for breakfast, lunch OR dinner.

NOTE: There is some water at the bottom of the pie dish after baking. It doesn't affect the flavor or anything but if you don't like this you could probably cook your spinach and drain it before adding to to the quiche (spinach contains so much water!).

NUTRITION NOTES:

Eggs - protein | vitamin B12 | vitamin D | lutein | zeaxanthin | choline

Spinach - fiber | vitamin A | vitamin C | folate | vitamin K

Mushrooms - fiber | riboflavin | niacin | copper

Onions - fiber | vitamin C | part of a group called alliums, that may reduce the risk of some cancers

Cheese - calcium | protein | be careful b/c also high in saturated fat (and sodium)

Balsamic Tomato Ricotta Toast: Easy Breakfast, Lunch or Dinner Ideas

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I can't quite remember when or how I thought this up.  I think it came from a mix of my curiosity regarding ways to incorporate ricotta cheese into recipes, ways to incorporate roasted tomatoes (my new favorite summer ingredient) into more meals, and ways to create fueling, simple, yet still satisfying recipes.  

I started making this about a year ago and it is now one of my favorite quick brunch, lunch or dinner picks!  It's so simple, yet the ingredients give it lots of flavor.  You can dress it up or dress it down, add an extra slice for bigger appetites or decrease portions for small get-together bites.  And, of course, it contains the whole grains, fruits, dairy, protein, fiber, & healthy fat to create a balanced fueling meal to start, get you through or end your busy day.

So here you go, the recipe for my Balsamic Tomato Ricotta Toast.  I hope you find it as quick, and simple, and satisfying as I do :)

Happy Fueling!

Taylor

 

Balsamic Tomato Ricotta Toast


INGREDIENTS:

FOR TOMATOES...

  • 1 pint cherry tomatoes (I often use the "Angel Sweet" tomatoes that I find at Central Market)

  • 2 tablespoon (Tbsp.) extra virgin olive oil (EVOO)

  • 1 Tbsp. Balsamic Vinegar

  • 1/8 teaspoon (tsp.) salt

FOR TOAST...

  • 1 slice of whole grain bread (I love the Flax & Chia Seed bread from Central Market)

  • Optional - 1 tsp. EVOO to put on toast before adding other ingredients

  • 2 Tbsp. part - skim ricotta cheese

  • 1/4 cup roasted cherry tomato mixture (above)


DIRECTIONS:


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1. Preheat a broiler on High heat.

2. In a large mixing bowl combine the tomatoes, olive oil, balsamic vinegar, & 1/8 tsp. salt and mix well.

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3. Line a medium - sized baking sheet with aluminum foil.

4. Spread the tomato mixture out on the the baking sheet.

5. Place tomatoes in the broiler and cook for about 10 - 15 minutes, stirring about 5 - 7 minutes into cooking.

6. While the tomatoes cook, toast bread in toaster to desired doneness (or bake in a separate oven from tomatoes on 350 degrees Fahrenheit for about 5 minutes per side).

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7. Once tomatoes are blackened and have begun to burst (about 10 minutes), remove from the oven.

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8. Optional - Drizzle dry toast with about 1 tsp. extra virgin olive oil ( I do this sometimes. It’s great either way!)

9. Spread slice of toast with about 2 tablespoons of the ricotta cheese

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10. Top with about 1/4 cup balsamic roasted tomatoes.

11. Serve on it's own or with a side of scrambled eggs.

12. Enjoy!


NUTRITION NOTES:

Some of the nutrition bonuses from this dish include...

Tomatoes - Vitamin C | Vitamin A | Potassium | Beta-carotene | Lutein | Lycopene - did you know lycopene becomes more available in the body when the tomatoes are cooked??  AND lycopene is fat-soluble so best eaten with a source of healthy fat.  The olive oil paired with the tomatoes aids in its absorption!

Ricotta Cheese (part - skim) - Protein | Calcium

Flax & Chia Seed Bread  - Omega 3 fatty acids | Fiber | Protein

Olive Oil - Monounsaturated fats | Vitamin E