I keep hearing and reading that breakfast is the most important meal of the day, but I just can’t seem to squeeze it into my busy morning routine. Can you recommend some simple, on-my-way-out-the-door breakfasts that I can eat on my way to work?

Starting your day with breakfast is very important. It gets your metabolism going and boosts your energy for the day. If you don’t have time to sit down and eat a good hearty breakfast, try one of these on-the-go morning meals. They can all be purchased in single servings or made ahead of time and portioned.

Breakfast Bars

If you’re purchasing breakfast bars for a quick morning meal, stick to ones that are low in added sugar and high in fiber. For healthy homemade version, try the recipe below:

Oat and Almond Bars
Makes 24 bars, about 155 calories each

Ingredients:
1/2 cup vegetable oil
1/2 cup honey
2 tsp vanilla extract
1 egg
2 cups uncooked old-fashioned oats
3/4 cup flour
1/2 cup packed light brown sugar
1/2 cup sliced almonds
1/2 cup toasted wheat germ
1/2 cup raisins
3/4 tsp salt

Instructions:

Preheat the oven to 350 degrees. Line a 13×9 inch pan with foil and spray with non-stick cooking spray. In a small bowl, mix the oil, honey, vanilla and egg until well blended. Set aside.

In a large bowl, stir the oats, flour, sugar, almonds, wheat germ, raisins and salt until well mixed. Using a rubber spatula, stir the liquid mixture into the oat mixture until well combined.

Scrape the mixture into the lined pan and pat the mixture out evenly. (It may help to wet your hand to keep the mixture from sticking.)

Bake for 30 to 35 minutes, until the edges are pale golden. Remove from the oven and place the pan on a wire rack, cooling about an hour until completely cool.

When cool, use the foil to transfer the baked oat sheet to a cutting board. Cut the sheet lengthwise into 4 bars. Then cut each bar into 6 pieces. To store, keep in an air-tight container at room temperature. Keeps up to 2 weeks.

Breakfast Sandwiches

You can usually find these in the frozen food section, but watch out for ones that are high in fat or sodium. You can also make them yourself using the simple recipe below.

Ingredients:

6 eggs
6 whole grain English muffins, toasted
6 slices low-fat cheese

Instructions:

Coat the bottom of an empty cottage cheese container (or microwaveable container of similar size (about the diameter or an English muffin) with non-stick cooking spray. In a small bowl, whip one egg. Place in the microwave and cook on high for 1 1/2 to 2 minutes or until egg is firm throughout but not over cooked. Allow to cool for a minute or so. Slide a knife along the edge of the container and flip the egg out onto a plate. Repeat this process with the remaining 5 eggs, until you have 6 egg “patties”.

Assemble the sandwiches by placing one egg patty on one half of each English muffin. Top the egg with one slice of cheese and cover with the other half of the English muffin. To store for quick breakfasts, wrap each sandwich tightly in plastic wrap and place all six sandwiches in a freezer-safe plastic bag. Place in the freezer.

To reheat, remove one sandwich from the plastic wrap and microwave on high for 1 1/2 to 2 minutes. Let stand for 1 minute before eating.

Smoothies

A number of yogurt brands have started offering yogurt smoothies so they’re easy to find in the store and drink on the go, but again, you’ll want to check the ingredients for added sugar. If you want to make them at home, try adding your choice of ingredients (fruit, milk, juice, yogurt, nut butter, etc.) to your blender’s pitcher and putting it in the refrigerator the night before. Then all you have to do is put the pitcher on the base in the morning and give it a quick blend. You could also blend everything, pour it into a travel cup and put it in the refrigerator ready to go the night before. Just grab it from the refrigerator on your way out the door.

Other Ideas

Anything that includes whole grains and some protein and can be easily carried with you makes a great on-the-go breakfast idea. If you’re still stumped or want some variety, try one of these:

• Small homemade bran muffin and an apple
• Slice of homemade banana bread and a cheese stick
• Whole-grain crackers with peanut butter and a piece of fruit
• Peanut butter and jelly on whole grain toast
• Hard-boiled egg, whole grain crackers and a piece of fruit

"Eat well. Live well. Be well."

National Nutrition Month® is the perfect time to try a food you’ve never eaten or cook up a dish that you’ve never made. Or do both by picking up a novel ingredient at the grocery store and finding a recipe that uses it. If you’re struggling for ideas, here are a few ways to shake things up.

• Try a new fruit or vegetable.
• Give whole wheat pasta a chance.
• Cook with an herb or spice you’ve never heard of.
• Substitute barley, quinoa, or bulgar for rice in your favorite rice dish.

If none of those ideas get you excited about new foods, give this recipe a try instead.

Bulgar with Lentils and Feta
Makes 2-4 servings

Ingredients:

1 cup water
1/2 cup bulgar
1 1/2 cups lentils (canned or precooked)
2 oz. reduced fat feta cheese, crumbled
2 TBSP chopped fresh dill
1/4 cup lemon juice (or juice of 1 to 2 fresh lemons)
salt and pepper to taste

Instructions:

Bring water to a boil in a medium sauce pan. Add the bulgar and simmer, covered, for 15 minutes or until all the water has been absorbed. Remove from heat and stir in the remaining ingredients.

Adapted from The Flexitarian Diet by Dawn Jackson Blatner

"Eat well. Live well. Be well."

If your garden is overflowing with produce, or you just brought home yet another big basket of vegetables from the farmers’ market, eating another tired salad is the last thing you want to do. By now, you’re probably getting sick of the same old sauté. But vegetables don’t have to be a boring side dish. When you think you’ve had more than enough zucchini, peppers or other produce, try one of the ideas below to add a little variety to your dinner plate.

Mix it up with marinades. Marinating vegetables for a couple of hours before cooking can be an easy (and low calorie) way to kick things up a notch. Wisk some olive oil, your favorite vinegar, a pinch of salt and pepper, and your favorite fresh herbs in a bowl. (We recommend you use about 1 tsp oil and 1 TBSP vinegar per cup of cut vegetables.) Put your sliced vegetables (any mixture of veggies works) in a bowl with a cover or a Ziploc bag and pour the marinade over them. Shake or stir to cover all the vegetables. Refrigerate for at least an hour and up to 24 hours, mixing a few times to make sure the marinade is evenly distributed. Cook as you like, eat raw or toss in a salad.

Fire up the grill. That great summer cooking appliance isn’t just for meat. Instead of sticking to the usual sauté, why not get that grill going and cook your veggies there. Put cut, seasoned or marinated veggies on skewers or in a foil pack and set them on a pre-heated grill. Cook until slightly tender. Voila! Your veggies will have that great grilled flavor and you’ll have something new to nosh.

Get creative with salads. Lettuce doesn’t have to be basis for every salad you eat. Why not dice up some zucchini, carrots, cucumbers, and peppers, or whatever veggies you love (or have) and toss them with cooked pasta, barley or couscous. Drizzle with your favorite low-fat dressing and you’ll have a simple, crisp and cool meal for those hot summer nights.

Eating all of those vegetables doesn’t seem quite so tough now, does it?

How do you like to eat your vegetables? Share your ideas in the comments.

"Eat well. Live well. Be well."

If you’re exploring the fresh produce markets these days, you’ll notice there is plenty of fresh lettuce everywhere you turn. Leaf lettuces like red leaf and romaine, as well as greens like arugula and baby spinach are a great source of a fiber, vitamins A and C, folate and other beneficial nutrients. And salads are one of the easiest meals you can make on a hot summer night. We often get into a rut with our lettuce, though, topping it with the typical veggies and the usual dressing. If you’re getting sick of eating the same old salad night after night, don’t fret. Try some of these variations for a fresh take on the old stand-by.

Chicken Salad with Dijon Basil Vinaigrette
Makes 2 servings

Ingredients:

6 cups leaf lettuce, broken into bite-sized pieces
1 grilled chicken breast, cut into ½ inch cubes
1 spring onion, finely chopped
1 TBSP Dijon mustard
2 TBSP red wine vinegar
2 TBSP basil leaves, packed
1 TBSP olive oil

Instructions:

To make the dressing, in a food processor, combine the mustard, vinegar and basil. Blend until the basil is finely chopped and the ingredients are well mixed. While blending, slowly add the oil, mixing until completely incorporated.

Place the chicken and onion in a small bowl and add 1 TBSP of the dressing. Toss to coat the chicken and mix in the onion. Divide the lettuce equally between two plates and drizzle each with half the remaining dressing. Top each salad with half the chicken mixture.

---

Baby Spinach and Strawberry Salad
Makes 2 dinner-sized or 4 side-sized servings.

Ingredients:

½ cup strawberries, halved
2 Tbsp. balsamic vinegar
1 Tbsp. extra virgin olive oil
½ Tbsp. fresh mint leaves

6 cups baby spinach
1 large radish, chopped
1 small spring onion, chopped, whites and greens separated
¾ cup strawberries, quartered or cut in eighths
¼ cup crumbled low-fat feta cheese
2 TBSP chopped walnuts
fresh mint leaves, for garnish

Instructions:

For the dressing, mix the first four ingredients in a food processor or blender until smooth. Cover and refrigerate until ready to serve.

In a large bowl, toss the spinach, radishes and onion to mix. Evenly split the salad into the number of servings you’d like. Top each salad with equal amounts of strawberries, feta and walnuts, and add a few mint leaves. Drizzle with about 1-2 Tbsp. dressing immediately before serving.

As you can see, the dressing can really make a boring salad more exciting. Why not get creative and try new toppings for your salads? Make a yogurt and dill dressing to give your salad a Greek flair, blend your favorite fresh herbs with a simple oil and vinegar mixture, or add a touch of honey to your favorite mustard and thin it out with a little vinegar for a tangy topping. There are plenty of combinations out there. Have fun coming up with some new favorites!

(Recipe from the kitchen of Ami Spencer. Copyright 2008)

"Eat well. Live well. Be well."

Now that summer is almost here and the temperature is starting to rise, those heavy comfort foods that you crave during the fall and winter just aren’t cutting it. Who wants to turn on the oven when it’s 80 degrees outside? Eating well and staying cool isn’t impossible. There are plenty of healthy dinners that don’t involve the oven, or even the stove top.

Fire up that grill. Grilling is one of the healthiest ways to cook meat and can give vegetables (and even fruit) a flavorful twist. You’ll keep the heat outside and dinner will be ready in no time.

Give those salads a twist. Salads don’t have to be boring. In fact, salads can be quite fun. Try making your own dressings. Top your lettuce with fruit like strawberries, apples or orange slices. Instead of sticking with boring iceberg, or the usual romaine, mix up your salad with baby spinach, mesclun, arugula and other greens.

Jazz up your sandwiches. Sandwiches make a great summer stand-by because they’re quick and easy to make. But sandwiches can be boring. No matter what type of sandwich you choose, to give them a little more umph, try out different types of whole-grain bread, pita pockets or tortillas, and pile them high with fresh veggies. There are plenty of options this time of year, so don’t limit yourself to lettuce and tomato. Try zucchini or cucumber slices, fresh bean sprouts, grated carrots or any of your other favorites.

Freeze it. A cold fruit smoothie can make a satisfying meal on a hot summer day. Whip one together by adding your favorite fresh fruit, ice, yogurt and a little milk to a blender and mixing until it’s smooth. If you need a sweetener, try a touch of honey. You can even add some flax seed for an omega-3 kick. In just a few minutes, you’ll have a refreshing and filling lunch or dinner.

Stay tuned over the next several weeks for some summer recipe ideas, or check out last summer’s suggestions.

"Eat well. Live well. Be well."

National Nutrition Month is coming to an end. How did you do? Were you more attentive to your nutrition? Did you make any positive behavioral changes? If you did well and took time during March to re-evaluate and readjust your eating and exercise habits, congratulations! If not, it’s not too late. You can still spend some time on yourself. Whether you’ve made some changes or are just getting started, try this healthy recipe to kick-start your nutritional makeover or keep you on the right track.

Balsamic Shrimp and Vegetable Pasta

Ingredients:

1 TBSP olive oil
1 large clove garlic, minced
1 green pepper, chopped
1 yellow pepper, chopped
1 red pepper, chopped
1 large can diced tomatoes, drained
¼ cup balsamic vinegar
1 TBSP dried parsley
½ TBSP basil
1 tsp onion powder
Salt and pepper to taste
16 – 20 large frozen pre-cooked shrimp
8 oz whole wheat spaghetti (or other whole wheat pasta)

Instructions:

Cook pasta as instructed on package.

In the meantime, heat oil in a large skillet over medium heat. Add the garlic and cook for a few seconds until it sizzles. Add the peppers and sauté for 3-5 minutes until they begin to get tender. Add the tomatoes, balsamic vinegar and spices and cook until peppers are tender and tomatoes are heated through.

When pasta is done, drain it reserving 1 cup of the cooking liquid. Increase the heat under the vegetables and bring the liquid to a boil. Add about half the pasta water to the vegetables and stir. The liquid should thicken slightly. Reduce the heat again and add the pasta to the skillet stirring to mix well and coat the pasta with the liquid. Simmer for 1-2 minutes until pasta has soaked up some of the sauce and everything is at the same temperature. Add the shrimp and cook just until heated through. Remove from heat and serve.

Makes about 4 servings.

(Recipe from the kitchen of Ami Spencer. Copyright 2008)

"Eat well. Live well. Be well."

It’s the time of year when rich, heavy foods are everywhere you turn. Cookies and cakes, casseroles, and buffets filled with wonderful treats are the norm during the holiday season, and they can certainly derail any attempts you may make to maintain a healthy lifestyle during the winter months. There is good news, though. You don’t have to skip all of your favorite treats and winter comfort foods to keep the pounds at bay. Instead, lighten up your usual recipes so that you can still have your cakes and casseroles – and eat them, too.

Better-for-You Baked Goods

• For cookies, cut the butter or oil by half. (Make sure you’re starting from an original full-fat recipe.)
• Use an equal amount of applesauce in place of half the oil in most cake recipes.
• Use a baking-friendly artificial sweetener like Splenda in place of some or all of the sugar.
• Use skim or 1% milk instead of whole, or try fat-free buttermilk.
• Eliminate or halve the amount of nuts, chocolate chips or other calorie-raising additions.

*Note: You’ll want to experiment with these baking tips, as different recipes respond differently to substitutions and eliminations.

Healthier Main Dishes

• Increase the amount of vegetables and decrease the amount of meat in any casserole or pasta dish to raise the fiber content and lower the calories and fat.
• Use non-stick spray instead of oil when sautéing. If you need to use oil, a teaspoon is generally just enough.
• Experiment with spices and seasonings to give dishes more flavor without adding fat or calories.
• Use low-fat or fat-free versions of any dairy product. If you’re melting cheese, stick to low-fat versions, though. Fat-free cheese doesn’t melt as well.
• Bake, poach or broil your meat or fish instead of frying.

Armed with your favorite recipes and these tips, you should be able to weather the cold and get through the holidays without missing out on your favorite meals and holiday treats.

"Eat well. Live well. Be well."

Potatoes are popping up in the markets all over. If your pantries are overflowing with spuds and you’re tired of the same old baked and boiled potatoes, here are a few easy ways to shake things up.

A Dilly of a Potato Salad

Ingredients:

8-10Â baby red potatoes, washed and cubed
1/4 cup plain low-fat or fat-free yogurt
2 TBSP fresh dill, chopped
1/4 tsp sea salt
1/4 tsp ground black pepper

Instructions:

Place potatoes in a large saucepan with a pinch of salt and enough water to just cover them. Cover the pan and boil until the potatoes are tender but still firm (about 10 minutes). Allow to cool.

In a large bowl, combine the potatoes with the rest of the ingredients and gently toss. Refrigerate for about 2 hours before serving.

---

Eggs and Potatoes

Ingredients:

6-8 baby potatoes, washed, cubed and cooked (any leftover, boiled potatoes will do)
cooking spray
1 small clove garlic, minced
salt and pepper to taste
4 eggs

Instructions:

Coat frying pan with cooking spray. Add garlic and potatoes. Sprinkle with salt and pepper and cook over medium heat until potatoes are brown and warmed through.

When potatoes are almost finished, fry or poach eggs. Divide potatoes among four plates and place one egg on each potato pile. This meal is great for breakfast, lunch or dinner. If you like, serve it with a side of mixed fruit or some wedges of melon.

Enjoy!

(Recipes from the kitchen of Ami Spencer. Copyright 2007)

"Eat well. Live well. Be well."

Fresh, ripe fruit is available everywhere you turn right now. Whether it’s strawberries, blueberries, peaches or blackberries, you should be able to find something you like at your local farmer’s market. But what to do with all that fruit? You can try a Fruit-a-licious Salad or one of these tasty treats!

Frozen Yogurt with Fruit SauceÂ

Ingredients:

1 cup blueberries
2 cups quartered strawberries
2 cups chopped peaches or nectarines (peeled if you like)
1/2Â TBSP sugar
1 tsp vanilla
1/2 TBSP water
4 scoops of low-fat or fat-free vanilla frozen yogurt (1/2 cup per scoop)

Instructions:

Put fruit, vanilla, sugar and water in a large non-stick saucepan, cover and simmer over low heat. Cook, stirring frequently, until fruit has softened and liquid has thickened slightly (approx. 20 minutes). Allow sauce to cool to room temperature.

Scoop frozen yogurt into four serving bowls. Pour equal amounts of sauce over yogurt and serve immediately.

---

Summertime SmoothieÂ

Ingredients:Â

2Â peachs (or nectarines), peeled and chopped
1/2 cup blackberries
2 cups low-fat or fat-free vanilla yogurt
1/4 cup skim milk

Instructions:

Chill chopped peaches and blackberries in the freezer for an hour. Remove and immediately place in blender with other ingredients. Blend on high until well-mixed. Pour into two glasses and serve.

Enjoy!

(Recipes from the kitchen of Ami Spencer. Copyright 2007)

"Eat well. Live well. Be well."

Salads don’t have to be boring. This week’s recipes give salads a new name. Try them. We think you’ll like them!

Green Bean and Feta Salad

Ingredients:

1 1/2 lbs. fresh green beans, trimmed
1/2 cup chopped red onion
1/4 cup crumbled feta
1 TBSP olive oil
3 TBSP balsamic vinegar
1 clove garlic, minced
salt & pepper to taste

Instructions:

Put about 1/2 inch of water in a large pot and add beans. Boil about 5-7 minutes until beans are tender but crisp. Drain and cool.

Once beans are cool, place in large bowl with cover and add feta and onions. In a small bowl, mix the olive oil, vinegar and garlic. Cover and shake until well combined. Pour over the beans. Toss lightly to coat and chill. Best served after several hours.

---

Balsamic Eggplant and Tomatoes with Mozzarella

Ingredients:

1 medium eggplant, sliced into 1/4 inch rounds
1 cup cherry tomatoes, halved
4 oz. mozzarella, cut into small chunks
1/4 basil leaves, torn
1 TBSP olive oil
1 cloves garlic, minced
1/4 cup balsamic vinegar
salt and pepper to taste

Instructions:

Grill eggplant over medium heat until tender. Place cooked slices in a large bowl and add tomatoes and cheese. Drizzle with olive oil. Pour vinegar over the mixture and add basil. Add salt and pepper to taste. Toss gently. Serve at room temperature or chill.

Enjoy!

(Recipes from the kitchen of Ami Spencer. Copyright 2007)

"Eat well. Live well. Be well."