Since nabbing a jar of Everything Bagel Seasoning at Trader Joe's, I've been having a blast sprinkling it all over the place:

• everything seasoned egg salad, (undecided)
• everything seasoned rice (weird but not half bad),
• everything seasoned avocado toast (who hasn't done this)
• everything seasoned ham and grits (YUM)

My conclusion is that if it isn't sweet and it tastes good with butter, then it probably pairs well with everything bagel seasoning. 

Which brings me to this recipe for Everything Waffle Hash Browns. Nothing against bagels, but I always try to start my day with more nutritive value. Potatoes, despite having a bad reputation for being an evil "white carb," are very health friendly. Kind of like coffee, potatoes are only as bad as what you add to them. More than that, the skins are rich in nutrients such as:

• potassium, which normalizes blood pressure, the heartbeat, and muscle contractions
• Vitamin C, boosting the immune system and warding off summer colds
• Vitamin B6, an essential vitamin in the metabolism of protein

Making waffle hash browns is pretty easy if a few simple rules are followed. First, an even coating of oil is essential to preventing a mess stuck to your waffle iron. Not spritzed, not saturated, just a medium-thin layer of oil. Second, let the potatoes cook for the full 12-15 minutes if you want just that, cooked hash browns. Third, be gentle and patient while trying to dislodge it from the iron. No matter how much oil you use, invariably some of the potatoes will stick, requiring gentle prodding to loosen and remove the hash brown without it crumbling into a disaster. Tongs seem to work best in this instance. Fourth, don't worry about perfection. As you can see in the photos, my hash browns are imperfectly round but still presentable.

As for toppings, you could literally use any ingredient normally added to a bagel. Or go the poached egg route with a splash of hot sauce - that one gets my vote!

​Happy weekend to you all!

{Follow me on Instagram for more healthy recipe inspiration!}

Ingredients:
cooking spray
4 medium russet potatoes
4 teaspoons everything bagel seasoning

Directions:
Generously spray both sides of a waffle iron with the oil. Turn the iron to medium high, close the lid and allow it to come to temperature.

Grate the potatoes using a cheese grater or a food processor, leaving the skins on. Place the grated potatoes in a bowl and cover with cold water. Allow to sit for several minutes. Drain the potatoes by pouring into a mesh metal strainer. Set the strainer over the bowl, and squeeze out any excess water. Empty the water, then return the potatoes to the bowl. Toss with the seasoning. 

Spoon a quarter of the potato mixture onto the waffle iron, and spread into an even layer. Close the waffle iron and allow to cook for 12-15 minutes, or until the top turns golden brown and crispy. Turn off the waffle iron. Use a pair of tongs to gently lift and loosen the edges of the hash brown, before sliding onto a plate. Repeat with the remaining potato mixture.

Top with a poached egg or condiment of choice.

Yield: 4 servings

This may or may not be my last post for 2016. And what better way to end the year than with one of its most delicious food trends!

I would like to express a huge, heartfelt thank you to everyone who has visited and re-visited my site this year. I truly enjoy cooking and sharing my recipes with you. My hope is that these posts will inspire you all to take better care of yourselves, putting more of a premium on what you put into your bodies and reaping the benefit of better health. And that you will keep returning to see what I have coming next!

I intend to keep the recipes flowing for 2017. In the latter half, I may finally have a space to work on some fitness and cooking related videos. And maybe even an e-book or two!

This recipe is made with a frozen acai packet available at Trader Joe's - I am not being paid for my opinion - I just happen to very much enjoy the convenience of this product. Pop it in the blender with your favorite fruits and it makes a quick and easy meal. I'm eating mine for lunch as I type, on this very merry Christmas Eve. 

Enjoy! May the New Year bring you good health, joy and very few snowflakes!

Ingredients:
1 large banana, peeled
1 frozen acai packet
1 handful frozen blueberries
handful mixed fresh fruit
1 tablespoon coconut flakes
1 teaspoon hemp seeds

Directions:
In a blender, puree the banana, acai and blueberries until thick and smooth. Transfer to a bowl with a rubber spatula. Swirl the mixture around a bit with the spatula to even it out. Top with fruit, coconut and seeds. Serve immediately.

Yield: 1 serving

A savory dinner dish is in the works. In the meantime here is a quick, healthy breakfast bowl to start the day. Only six ingredients! 

As cold and flu season begins, I've adopted a new healthy habit. Each morning, before I have anything else, I eat an apple. This one small change sets the tone for the rest of my day, because I find myself wanting to build on it with more healthy foods. It's so easy to pick up a frozen bag of mixed vegetables, toss it with pesto or tamari sauce and maybe some leftover chicken. Then I just pop it in the microwave or sauté pan for lunch. When other people around me are ordering pizza and sandwiches, it isn't hard at all to ask for a hearty bean and vegetable soup instead. From a physical standpoint, my body is less stressed with the absence of processed starchy foods, and I don't feel any guilt over my habits this holiday season.

As for direct health benefits, studies increasingly show a possible correlation between a high intake of apples per week (at least 3-5) and a reduction in respiratory illness, particularly asthma. Apples also contain vitamins A & C, potassium, plenty of fiber and a variety of chronic disease fighting phytochemicals.

Let's set ourselves up for an anti-cold and flu season with proper nutrition. We'll talk about the exercise end of things come January... (coughcough). 

Ingredients:
1/2 cup gluten-free rolled oats
1 tablespoon raisins
1 small apple, diced
1/2 teaspoon apple pie spice
1/2 cup unsweetened almond milk
1 tablespoon chopped pecans

Directions:
Toss the oats, raisins, apple and spice in a bowl. Drizzle with milk. Sprinkle with pecans. Serve immediately.

Yield: 1 serving

This blog is still in cranberry land. And it may continue to reside there with half a bag hanging around in the freezer. 

If you skip down to the recipe, you might notice that these muffins have a lot going on. Ginger, cranberry, orange, vanilla! After baking and cooling, the ginger tends to mellow out a bit. Predominantly, however, the ginger and cranberry are the boldest flavors with just hints of vanilla and orange. If you're not crazy about ginger, you may want to reduce the amounts that I have listed to about one-and-a-half tablespoons. Or if you absolutely love it, you may want to bump it up. Whatever you decide, one thing is for sure, your kitchen will smell heavenly!

Being whole grain, these muffins are pretty filling. I can usually enjoy just one for breakfast and stay full for awhile. Although I confess to chowing down on three of them right after finishing up the photography for this post. If there is one downfall to running a food blog, its that constantly thinking about and looking at food makes you hungry — even when you're not hungry!

​Enjoy, and may your Thanksgiving holiday be festive and stress-free!

Ingredients:
2 cups gluten free oat flour
3/4 cup gluten free almond meal/flour
1/2 teaspoon baking soda
1 teaspoon baking powder
1/8 teaspoon salt
Dairy-free buttermilk: 1/2 cup almond milk + 1/2 tablespoon lemon juice
​1/2 cup orange juice
2 large eggs
1 tablespoon vanilla paste or 1 teaspoon vanilla extract
2-3 tablespoons minced fresh ginger
2 tablespoons melted coconut oil
​1/2 cup coconut or light brown sugar
2 cups cranberries, chopped

Directions:
Pre-heat oven to 350ºF. Line a muffin tin or baking sheet with paper liners.

In a large bowl, combine the flours, baking soda, baking powder and salt. In a separate mixing bowl, ​whisk together the buttermilk, juice, eggs, vanilla, ginger, oil and sugar. Using a rubber spatula, gently stir half of the dry mixture into the wet ingredients, then repeat just until a batter forms. Gently fold the cranberries into the batter.

Fill the liners about 3/4 of the way full with the batter. Bake for 20-25 minutes or until a toothpick comes out clean and the tops are golden.

Remove from the oven and place the muffins on a cooling rack to prevent moisture build-up. 

​Yield: 12 muffins

Today's post brings with it a bit of nostalgia for the 1980's. For those of us on the younger end of things, famous stars like Madonna, Prince and Michael Jackson were not the only beloved figures of that decade. Fruit Loops loving Toucan Sam, the Silly Trix Rabbit, Count Chocula and Lucky the Leprechaun were icons that every kid knew and loved. They greeted us each morning from our cereal boxes, while shouting enthusiastically from our tv sets in-between our beloved Saturday morning cartoons.

By my parent's standards, these cereals were too much money and too much sugar for any kid to eat. Only after many months of begging was I finally allowed to have a box of these candy-colored treats. For some unknown reason, I chose Apple Jacks. As I chewed the first mouthful, I remember wondering if I had picked up the wrong box. How could this fun, colorful, fruity goodness possibly taste so awful? Three bites later, I proved my parents right - it was too much on many fronts and not enough for me to finish even one bowlful.

Then, on a Saturday morning after a kids sleepover, I was hesitantly offered a breakfast of Lucky Charms cereal by a friend's mom who worried that MY mom would be furious. The alternative was cardboard,
I mean Grape-Nuts, so "absolutely, of COURSE I'm allowed to eat Lucky Charms," I told her. While mildly better in flavor, I cringed at the hard, gritty, nails-on-a-chalkboard texture of the marshmallows.

Next, I somehow got my hands on a bowl of Fruity Pebbles. I have no memory of where I was or who gave them to me, but I do recall handing them back after one bite and asking for buttered toast instead. 

​Most kids have a stronger sweet tooth than I did at that age. It takes a lot of work to convince a little person that a cocoa puff is not a food group. But there are many healthier whole grain "puffs" in all sorts of shapes and sizes that can replace sugarcoated, nutrient deficient corn and white flour varieties. Puffed millet is great because it does not become soggy and is gluten free. Quinoa puffs are also gluten free and more closely resemble rice krispies in texture. Kamut is similar to puffed wheat, but full of fiber. Uncooked oats are versatile and hold their texture well when eaten with fruit and milk. With endless flavor combinations, there is a healthier cereal bowl for everyone. 

Raspberry Bowl
1/2 cup fresh or frozen raspberries
1 tablespoon sliced almonds
1 & 1/2 tablespoons hemp seeds
1 tablespoon chia seeds
1/4 cup oats
1 cup unsweetened milk, (nut, coconut or soy)

​Directions:
Combine all ingredients. Serve immediately.

Yield: 1 serving

Chocolate Strawberry Bowl
1/2 cup fresh or frozen strawberries, diced
1 tablespoon chopped dates
1 tablespoon chopped hazelnuts
1 tablespoon semi-sweet or cacao chips
1 cup puffed quinoa
1 cup unsweetened milk, (nut, coconut or soy)

​Directions:
Combine all ingredients. Serve immediately.

Yield: 1 serving

Blueberry Bowl
​1/2 cup fresh or frozen blueberries
1 tablespoon chopped fresh or dried apricots
1 tablespoon pumpkin seeds
1 tablespoon chia seeds
1 cup puffed millet
1 cup unsweetened milk, (nut, coconut or soy)

​Directions:
Combine all ingredients. Serve immediately.

Yield: 1 serving

Tropical Bowl
1/4 cup fresh or frozen diced mango
1/4 cup fresh or frozen diced pineapple
1 tablespoon flaked coconut
1 tablespoon chopped cashews
1 cup puffed kamut
1 cup unsweetened milk, (nut, coconut or soy)

Directions:
Combine all ingredients. Serve immediately.

Yield: 1 serving

The idea for these muffins first came about late last summer, as the farmers markets sold off the last of the peaches, still juicy and sweet. In those months, my daily oatmeal topping of choice was a medley of flaked coconut, dried goji berries and a fresh diced peach with almond milk. The flavors worked so well together, I decided to find out how they would hold up in a muffin. I had the photo backdrop of the final product all planned out against a wonderful field of wildflowers at Vassar College (shown below), not far from my home.

Alas, the first test batch did not develop at all the way I had hoped. In the original recipe, I substituted mashed banana, trying to reduce the need for any added sugar. Unfortunately, bananas like to be the star of the show, and in this case stole it completely. Even the flaked coconut and goji berry topping was obscured. A switch to an apple puree was just bland. I shelved the recipe for the remainder of the year and have only now gotten around to rethinking how to perfect it. ​​

The first revision I made was to replace the banana with buttermilk and coconut sugar. Buttermilk lends baked goods a tangy buttery flavor without the fat, and is easier on the digestive system for those sensitive to lactose. And while I'm not yet convinced that our bodies convert coconut sugar into blood glucose any differently than other sugars, or that the nutrients it contains are significant enough to provide real benefit, it did add that necessary bit of sweetness to the muffin. Since we're now well past summer, I also substituted frozen peaches and then nectarines - finding one to be just as good the other depending on availability.

As pictured, the final product has a cleaner top than the original, although the coconut and goji berries are still included within the recipe for those who prefer a crunch. This muffin is delicious and light, leaving your tummy room for just one more!

Ingredients:
1 cup buttermilk
2 tablespoons melted coconut oil
2 large eggs
1 & 1/2 cups gluten free oat flour
3/4 cup gluten free almond meal/flour
1/2 cup coconut sugar
1 teaspoon baking soda
2 teaspoons apple pie spice
2 cups frozen diced nectarines or peaches, thawed
1/4 cup flaked coconut, optional
1/8 cup dried goji berries, optional

Directions:
Pre-heat oven to 350ºF. Line a muffin tin with cupcake liners.

In a mixing bowl, whisk together the buttermilk, oil and eggs. Set aside. In a separate mixing bowl, combine the dry ingredients. Using a rubber spatula, stir the wet mixture into the dry ingredients until a batter forms. Gently fold the thawed fruit into the batter. 

Scoop the batter into each cupcake liner until 2/3 full. Sprinkle with coconut flakes, if using. Bake for 20-25 minutes or until a toothpick comes out clean. 

Remove from the oven and place the muffins on a cooling rack to prevent moisture build-up. If using, lightly press the goji berries onto the tops while the muffins are still warm.

​Yield: 12 muffins

In January, my mind always jumps ahead to spring planting. This year, winter in the Northeast has been absolutely balmy, so I really can't complain about a shortage of fresh produce. Look at this recent photo of my backyard in New York. Did I mention it's JANUARY?! Normally, all of this would be buried in a foot of snow by now.

But yet I am. Complaining that is. I miss my peaches. I miss stepping outside and grabbing a handful of fresh parsley. Or mint or tomatoes or anything else I stuck in the ground that year. Fortunately, Florida oranges are finally juicy and sweet again, as opposed to the mealy variety stores try to pass off in the summertime. As are a variety of other fruits like persimmons, pomegranates, kiwis and kumquats. While these items have spent more time traveling than I have, they'll have to do for now.

Ingredients:
2 medium seedless oranges, peeled
6 oz. vanilla soy yogurt
1 kiwi fruit, peeled
2 tablespoon chia seeds
orange slice, star fruit for garnish, optional*

Directions:
In a blender, puree one orange with half of the vanilla yogurt until smooth. Transfer to a jar and mix with one tablespoon of the chia seeds. Refrigerate for 30 minutes. Dice the other orange and gently spoon over the orange yogurt when set.

Meanwhile, rinse out the blender and puree the kiwi with the remaining yogurt, then mix with the chia seeds. Pour into a small bowl and refrigerate for 30 minutes. When the kiwi yogurt is set, spoon it over the orange chunks. Refrigerate for another 30 minutes or overnight. Garnish with orange and star fruit slices and serve.

Yield: 1 serving

By sheer luck, the majority of my personal training clients have shifted to an early morning schedule. This is a much happier arrangement than I had prior, when my days were bookended with a few clients in the morning and more in the evening. Now, I have an entire stretch of time ahead of me to do anything I like.

The downside (isn't there one to everything?) is that my day often starts at 3:30 A.M. Add to that my commute and multiple client sessions, and my morning equates to a good 6-8 hour workday. While I love getting so much accomplished as the sun rises, there is a steep price to be paid for poor preparation. If I stay up too late watching "just one more" episode of a tv show with my husband, or wait to have "breakfast" until I arrive back home, my energy level takes a nosedive for the rest of the day. And with it, all of my good intentions to manage my blog or other projects. Some people can power nap their way back to positive productivity. Not me. I need a good night's rest and frequent small healthy meals. With poor planning, I accomplish little and nothing, returning from work only to snack and putter around my house in a tired stupor.

When I began researching transportable recipes, I was excited to discover baked egg muffins. Never heard of these? Imagine an omelette in a muffin tin. Problem was, despite my best efforts, the egg muffins always left a residue behind that required a great deal of soaking and scrubbing to clean. Granted, my stubbornness to replace a perfectly good old muffin pan with a non-stick variety might have been the problem. Even so, I wanted something a little more substantial without needing carbohydrates to round it out. Peppers provided the perfect vessel.

As with most of my recipes, this one is adaptable and limited only by your imagination. It can be made with whole eggs or egg whites. With meat or without. Each pepper can hold about four tablespoons of filling prior to adding the egg. Reheat in a microwave or toaster oven, pop them into a thermal container and hit the road!

Ingredients:

Tomato-Zucchini Cups:
2 large bell peppers, split lengthwise and seeded
3 large eggs, beaten
4 tablespoon onion, minced
4 tablespoons zucchini, diced small
4 tablespoons tomato, diced small

Sausage-Mushroom Cups:
2 large bell peppers, split lengthwise and seeded
3 large eggs, beaten
4 tablespoon onion, minced
4 tablespoons turkey sausage
4 tablespoons mushrooms, diced small
4 tablespoons tomato, diced small

hot sauce, optional, recommended Valentina Mild Hot Sauce

Directions:
Preheat the oven to 350ºF. Place the pepper halves skin side down onto a non-stick pan. Add one tablespoon of each type of filling. Slowly pour the beaten egg over the filling, allowing the egg to sink to the bottom before continuing to add more, until it rises to the edge of the pepper. Continue this step with the remaining pepper halves. Place the pan in the oven and bake for 40-50 minutes, or until the egg sets. Remove from oven and allow to cool before refrigerating in an airtight container. 

Reheating Directions:

Microwave: place the peppers on a microwave safe dish, cover and cook for 30 seconds. Add time as needed.

Toaster Oven: place the peppers on the oven tray. Set to 400ºF and cook for 2-3 minutes or until steaming.

Yield: 2-4 servings per variety

Just about every deli in New York offers a breakfast sandwich with eggs, but few without. This can be difficult for people who want a simple meal, but are highly allergic to or just plain dislike eggs. My husband falls into the latter category, so instead, he'll ask for a bacon sandwich with cheese and ketchup. Not too complicated, in theory. In reality, it's a huge hassle. Most deli clerks react with confusion, while others are irritated at being asked for a "special" sandwich. Typically, the end result is two tiny pieces of bacon slapped together on a bun with a slice of cheese and a squeeze of ketchup. If asked for more bacon, they charge an extra fee, and my husband will be lucky to receive much more than what was originally there in the first place. 

Being overcharged for an artery clogging breakfast and left hungry afterward isn't my idea of a quality meal. Less greasy than bacon, prosciutto is easier to digest. Not to imply that prosciutto is a healthy alternative to bacon. It contains its fair share of fat and sodium. However, because it is sliced thin, I can stack a normal portion into the illusion of a larger serving size. We eat with our eyes after all. Then I'll pair the sandwich with a piece of fruit or freshly squeezed juice to round it out.

Whether your palette is simple, classic or gourmet, try this prosciutto sandwich for a satisfying way to enjoy a Sunday brunch or picnic. 

Ingredients:

Sundried Tomato Pesto:
7-10 ounce jar sun-dried tomatoes in extra virgin olive oil
1 tablespoon lemon juice
3 garlic cloves
1/4 cup slivered almonds
1 small bell pepper
1 small handful fresh basil or baby spinach leaves
1/4 cup parmesan cheese

8 slices prosciutto, sliced thin and separated
4 soft rolls
4 slices mozzarella cheese
1 large grilled bell pepper, quartered

Directions:
Pour the jar of tomatoes, along with all of the oil, into a food processor or blender. Add the lemon juice, garlic, almonds and pepper. Blend into a smooth puree. Then add the basil or spinach leaves, continuing to blend before adding the cheese. Use a rubber spatula to scrape the pesto back into the leftover tomato jar and set aside.

Place each slice of prosciutto into a large-size skillet. Cook on medium-high until both sides of the prosciutto slices are browned, about 2 minutes per side.  Slice the rolls in half and toast under a broiler until golden brown. Remove from heat. Spread a spoonful of the pesto onto the bottom of each roll. Add the cheese and return to the broiler until cheese is slightly melted. Remove from broiler and top with another spoonful of pesto. Add a layer of pepper and prosciutto, covering with the bread tops. Serve with juice or fresh fruit. Cover and refrigerate any leftover pesto for up to 7-10 days.

Yield: 4 servings

Ironically, I was never a breakfast person growing up. If I had my choice, I would rather have eaten leftovers from the previous evening's dinner. Not to mention that my time management skills were poor. Getting myself dressed and to school on time was challenge enough. So more often than not, I would skip my morning meal altogether. 

Of course, all of that has changed. Mornings are now my favorite time of day. On the weekends, I enjoy making a special breakfast for my husband and I, which may or may not be entirely healthy. But during the week, if my diet has been poor, I look at each day as a new opportunity to clean it up. 

Every once in awhile I get a craving for pancakes. I love pancakes. What I don't love is feeling like a slug whenever I eat them. Then, I happened on several recipes using protein powder and fresh bananas in place of the usual white flour and sugar batter. After some experimenting, I came up with my own rustic version of a protein pancake. They hold together just as well as the classic variety and are as satiating as a plate of eggs.

Ingredients:
1 banana
2 scoops vanilla protein powder
2 tablespoons oat flour
2 egg whites or 1 whole egg
2 tablespoons vegetable or coconut oil
8-10 strawberries, sliced
confectioners sugar for dusting, optional

Directions:
Place the banana, protein powder, oat flour and egg into a blender and puree until smooth. Using a non-stick griddle pan, warm the oil over medium heat. Pour the batter into 3-4 inch circles. Cook until the batter begins to bubble, then flip to cook the other side, about 2 minutes. Remove from heat. Layer the pancakes and strawberries on the serving plate. If desired, dust with confectioners sugar and serve with maple syrup.

Notes:

• I do not recommend a particular brand of protein powder, as the brands available in one area may differ from those available in my location. However, I do suggest looking for one that does not contain GMO's, pesticides or a ton of chemicals. There are a number of vegan options on the market, for those with dietary restrictions.
• If vanilla protein powder is unavailable, add 1 teaspoon of vanilla extract and increase the oat flour as a substitute. Generally, one scoop of protein powder is equal to 2 tablespoons of oat flour. Keep in mind that this substitution will lower the overall protein content. 
• If using a high quality non-stick griddle, the amount of oil may be reduced.

Yield: 5 small pancakes