Archive for the ‘Breakfast’ Category

Pretty In Pink

Friday, May 23rd, 2014

I’ve been getting some regular rides in before work, but I have a terrible case of Writer’s Block. Perhaps a new smoothie will help?

Pretty In Pink Smoothie

Pretty In Pink

1 cup filtered water
1 ripe banana
1/2 to 3/4 cup each: frozen dark cherries, pineapple, and mango
1 – 2 scoops whey protein
6 – 8 ice cubes

Put all ingredients in a blender, blend until smooth, enjoy!

This makes enough for two large smoothies and is a great post-ride, pre-work snack.

Off to work I go … one of these days I promise I’ll blog about the 2014 Tour de Cure – it was the best one yet!

Lovely Full Moon Walk This Morning

Friday, January 17th, 2014

I was all packed up and ready to hit the gym this morning, but as soon as I walked outside, I knew I had to be outside and not cooped up inside at the gym!

Morning Full Moon

Morning Walk in Davis

I don't know. I just really like this picture ...

... and this one, too.

Today would have been an ideal day to ride. I wish I could have! I hope to get at least a little riding in this weekend, but life is a little crazy right now and I’ve got some family stuff I need to take care of. If nothing else, I’ll be dreaming of cycling. If you ride this weekend, could you please ride a few miles for me, too?

Time to get back to cooking dinner (Irish Cheddar Ravioli with pesto, with broccolini, crimini mushrooms, and artichoke hearts.

I’ve got a loaf of Banocha Oat Bread in the oven – I’ve been promising to bake something for work, so this is for tomorrow!

 

Happy Friday!

Friday, November 8th, 2013

Tuscan Kale, kiwi, pineapple, peaches, strawberries, raspberries, and a touch of whey protein. If you haven’t tried a green smoothie yet, this one will convert you.

A great way to start your day.

The past few days have been stunningly beautiful in Davis and the weekend weather forecast looks promising. Here’s hoping you get some great cycling in this 3-day weekend!

As you’re enjoying your Monday off, please remember why we get to celebrate Veterans’ Day on Monday and pause to honor and remember our troops who have made so many sacrifices for all of us.

Oats in a Smoothie?

Friday, October 25th, 2013

Creamy, Smooth, and Delicious!

One of my colleagues at work mentioned that she puts oats in her morning smoothie. I’ve tried it a few times and it is wonderful! It lends a creamy mild sweetness that’s hard to beat. I like to use steel cut oats, but you could also use old fashioned (rolled) or quick oats, too. Just remember to use plain oats, and not pre-mixed sweetened oatmeal packages. If you have a Vitamix, you can simply add the raw oats with the rest of the ingredients. If you have a standard blender, you may want to soak the oats in the water, a few hours or overnight in the refrigerator – use about 1 cup water to 1/4 cup steel cut oats. You could also make oat flour in a food processor by pulsing the oats until they’re very fine. The oat flour will blend more easily in a standard blender.

Green Smoothie Shooters

This morning I added 1/4 cup of steel cut oats (about 170 calories total) to this recipe, which makes 2 large smoothies (plus these two cute little shooters). In addition to the oats, this smoothie has 2 big handfuls of baby greens (kale, spinach, chard), 1 1/2 cups water, and 12 ice cubes. It’s got one peach, about a cup of pineapple, and 2 scoops of whey protein.

Yes, the oats add a few calories, but I think they’re worth it. Oats provide heart-healthy soluble fiber, which has been shown to lower cholesterol levels. Oats are also a good source of minerals and protein, and numerous studies have shown that oats have many health benefits.

Oats can be a good breakfast choice for diabetics, too.

For more information on how to incorporate green smoothies into a healthy diabetic diet, be sure to check out this article on the American Diabetes Association website.

For information on how you can register for the American Diabetes Napa Valley Tour de Cure 2014, please see here! Join me in Napa, California on Sunday, May 4, 2014 – take the ride of your life! If you want to help support my ride, please click here and make a donation. Every bit helps.

Click here for some more great nutritional and health information information about oats.

The Unnamed Smoothie

Sunday, October 13th, 2013

Interesting ...

My ride was cancelled for wind this morning. It’s looking more like a trip to the gym and a nice walk later.

That didn’t stop me from a healthy start to the day. This smoothie may be a bit of an adventure for some, but it’s worth a try. I haven’t yet settled on a name yet, so for now…

Unnamed Smoothie

1 cup filtered water
2 scoops whey protein powder
1 fresh peach, pitted and quartered
1 fresh kiwi, peeled and quartered
2 cups honeydew (about 1-inch chunks)
1 big handful baby kale
1 cup red cabbage (about 1-inch chunks)
3/4 cup frozen pineapple chunks
8-12 ice cubes

Measure water into a large capacity blender, such as a Vitamix. Add ingredients in the order listed. Start on low speed, then increase to high and blend until smooth and creamy. For a thicker smoothie add ice cubes and blend until smooth.

Makes enough for two large smoothies packed with vitamins, minerals, antioxidants, protein, and fiber.

If you’re new to the vegetable-fruit smoothie experience and like a sweeter smoothie, you might want to substitute apple or pineapple juice for the water, or add a little honey or agave syrup.

Speaking of sweetness … later today I’ll be doing a bit of baking to send some goodies to Ohio: brownies, banana bread, and oatmeal cookies. I’ll post pictures.

Catching Up, But Just A Little

Thursday, October 10th, 2013

I am loving my Vitamix and have had a smoothie almost every day since I bought it. I’ve been doing lots of reading about smoothies, green smoothies in particular. There are so many recipes out there and the possibilities practically infinite. Just remember, though, that just because a smoothie is green, does not mean it is healthy, low fat, or low calorie. There are some extremes on both ends of the spectrum, so keep that in mind when you’re looking at recipes and what you ultimately want to gain (or lose) by drinking smoothies.

I have got to come up with some catchy names for my recipes, but for now, this will just be called a green smoothie. Sorry there is no photo; I’m a little rushed to get to work this morning.

This makes 2 large smoothies, so if you don’t have a large capacity blender, you’ll want to halve this recipe. Place the following items in your blender, in this order*:

1 cup filtered water
1 fresh peach, pitted and quartered
1 fresh kiwi, peeled and quartered
1 cup honeydew melon chunks
1 handful of baby carrots
1/2 cup frozen pineapple chunks
2 scoops vanilla whey protein powder
2 large fistfuls of baby kale greens
9-12 ice cubes

Start your blender on low, then increase the speed to high. Blend until smooth and creamy.

This smoothie is low fat and packed with essential vitamins, minerals, and fiber. According to this website (CalorieKing), this smoothie has only about 200 calories per serving, depending on the protein powder you’re using. It is light and refreshing, yet will keep you satisfied for hours.

*Placing the softer items in the blender first help the smoothie to blend more quickly. I suppose you could just pour the liquid in last if you want (it will naturally settle to the bottom).

Green Smoothie

Sunday, September 15th, 2013

Green Smoothie

Green Smoothie

1/2 cup non-fat Greek yogurt
1 cup non-fat milk
1 big handful of baby kale greens
1 cup frozen fruit, your choice*
2 scoops whey protein powder
8 ice cubes

Place all ingredients in a Vitamix blender and blend until smooth. Enjoy in good health!

* I used a mixture of pineapple, mango, and peach.

This was incredibly satisfying after 63 miles of cycling. Today was a beautiful day for riding – not too hot, not too cool, not too windy … it was just right! My new Klein performed beautifully, but needs just a few adjustments for fit. I love the Dura-Ace shifting – so smooth.

Tomorrow will be a Colnago ride – Napa Valley.

A Breakfast for Any Kind of Day

Sunday, September 1st, 2013
This breakfast will set you up well for any day …

Steel Cut Oats with Organic Non-Fat Greek Yogurt, Raspberries, Walnuts, Organic Maple Syrup

 

Pre-Ride Breakfast

Sunday, August 25th, 2013

Huevos Rancheros, sort of … 

Fried Eggs with Salsa Verde

Heat 2 corn tortillas on a cast iron griddle. Top the warm tortillas with a little cheddar cheese and leave on the griddle on low. Warm some salsa verde, either in the microwave or on the stove on low heat. Fry two eggs to your desired doneness. Top each tortilla with one fried egg, then spoon a little salsa over top.

How good were these? They were gone before I even had the chance to mix my own breakfast together. Hmm … I have a feeling these will be requested again.

My New Favorite Pre-Ride Breakfast …

My Special Blend

Place a handful of whole rolled oats in your bowl, then add about 1/2 cup of Trader Joe’s High Fiber O’s*. Spoon over two tablespoons of Qi’a and stir together. Serve with non-fat milk. This blend sits well in my belly during even the most rigorous ride and keeps me full for a long time. I happen to like how it tastes, too, because it’s not too sweet.

*A few months ago Trader Joe’s discontinued this product. I was so unhappy about that that I wrote to corporate! It is back on the shelves now, so apparently I am not the only one who missed it. It’s healthy, has a good blend of protein and fiber, and is loaded with heart healthy whole grains.

Qi’a  is an interesting blend of Chia, Buckwheat, and Hemp Cereal. I recently discovered this at Costco. The Cranberry Vanilla blend is a nice addition because it adds a little sweetness, 6 grams of protein, 4 grams of fiber, and 1.9 grams of omega-3’s.

Now you’re all set for a great ride!

Banocha Oat Bread

Tuesday, April 23rd, 2013

Banana ... Mocha ... Banocha.

Banocha Oat Bread

1 1/2 cups whole wheat flour
2 tablespoons cocoa powder
2/3 cup pure cane sugar, unrefined
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3/4 cup whole rolled oats
2 ripe bananas, mashed
1/3 cup buttermilk
1/4 cup vegetable oil
1 tablespoon vanilla
2 eggs, beaten
1 tablespoon instant espresso
A handful of oats and some additional sugar for sprinkling on top of the loaf before baking

  1. Preheat oven to 350 degrees. Prepare the loaf pan – spray with cooking spray.
  2. Combine the dry ingredients in a large mixing bowl.
  3. Mash the bananas in another bowl, stir in the beaten eggs, buttermilk, oil, vanilla, and espresso powder. Mix well.
  4. Add the wet ingredients to the dry ingredients and stir until just combined. Don’t over-mix or the bread will be tough.
  5. Pour into prepared loaf pan. Sprinkle the top with a handful of oats and sprinkle with about 1 tablespoon of sugar.
  6. Bake in the center of the preheated oven for about 50-55 minutes. The loaf is done when a toothpick inserted in the center comes out clean.
  7. Cool on a wire rack for about 15 minutes, then remove from the pan. Let the loaf cool before slicing into it.

Pineapple, Honeydew, and Kiwi

This loaf is moist and hearty, but not dense. It’s lightly sweet, and the coffee and cocoa powder give a depth of flavor without overpowering the delicate banana flavor.

Enjoy with a cup of freshly brewed coffee, latte, mocha, or cappuccino, and some fresh fruit for a light, healthy breakfast. Some non-fat Greek yogurt would be nice addition, too!

Have a great day!