For Health's Sake: Breakfast Foods

Scrambled Eggs
2 large eggs
4 large egg whites
1/4 cup reduced-fat sour cream
1/2 cup pureed cauliflower
2 Tbsp. grated Parmesan
Pinch of salt
1 tsp. olive oil

In a large bowl, whisk together the eggs, egg whites, sour cream, cauliflower puree, Parmesan and salt.Coat a large nonstick skillet with cooking spray, then set the pan over medium-high heat. When the pan is hot, add the oil. Add the egg mixture, reduce the heat to low, and cook, stirring frequently with a silicone spatula, until the eggs are scrambled—firm but nice and moist—2 to 3 minutes.

Pancakes (from "Deceptively Delicious" - found on Oprah.com)
1 cup water
4 cubes pureed sweet potato
1/4 tsp. cinnamon or pumpkin pie spice (optional)
1 cup pancake mix
Nonstick cooking spray
1 Tbsp. canola or vegetable oil
Pure maple syrup, for serving

In a large bowl, mix the water, sweet potato puree, and cinnamon or pumpkin pie spice, if using. Add the pancake mix and stir just to combine—the batter should be lumpy.Coat a griddle or large nonstick skillet with cooking spray and set it over medium-high heat. When the pan is hot, add the oil, and spoon the batter onto the griddle or pan, using 1/4 cup batter for each pancake.Cook until bubbles form on top of the pancakes and the batter is set, 2 to 3 minutes. Then use a spatula to flip the pancakes and cook them until golden brown on the other side, 2 to 3 minutes.

Buttermilk Pancakes
1 ¾ c flour
3 T sugar
1 tsp salt
1 tsp baking soda
1 tsp baking powder
1 ¾ c buttermilk (or almost 1 ¾ c milk with 1 ¼ T lemon juice)
2 T melted butter
4 cubes of pureed Sweet potato
3 egg yolks

Mix all dry ingredients. Beat egg whites separately and then fold all other ingredients into batter. Let stand for 2 minutes before cooking. Cook on griddle.

Pricing

The organic puree comes in ice cube form. There are 12 cubes per bag which is about 12-14 ounces per bag. Just thaw the cubes and add them to your recipes.

Apple: $3.75
Butternut Squash: $3.75
Carrot: $3.75
Sweet Potato: $3.75
Yellow Squash: $3.75
Spinach: $5.50

Zucchini: $3.75

If there is a particular fruit or vegetable that you would like to order, please email me and I will get it for you.

Almost all of the produce I use is organic. Because the prices of organic produce change frequently, the prices of the purees are subject to change.

Make the Most of Your Food

Oatmeal: Cook one cup of oats with two cups of water. Bring to boil, then simmer for a few minutes. To help cool off the oatmeal to give to a hungry child, add three or four cubes of apple puree. This will cool the oatmeal and add a nice sweet taste without adding sugar.

Yogurt: Buy plain yogurt. Add as many thawed cubes of apple or berry puree as you like to sweeten your yogurt. This will give you that creamy and sweet taste without the high fructose corn syrup and other ingredients you want to avoid.

Oil: Try to always cook with extra virgin olive oil, coconut or macadamia nut oils instead of vegetable oil or canola oil. For baking use coconut oil to give your cake or cookies that rich, moist texture. You can feel good about getting more Omega 3's in your diet.

Flour: Try using whole wheat flour for some if not all of the flour a recipe calls for. Whole wheat pastry flour is a great substitute. It is much lighter than regular whole wheat flour. The whole grains add fiber and nutrients that are stripped away in all-purpose flour. Also, try using spelt or oat flour to replace some of the flour.

Salt: Get rid of unneccesary salt. Try making cookies or quick-baked breads without using salt. There is not much of a difference in the taste. If you need to add the salt, ditch the iodized salt and go for the sea salt. This adds more minerals to your diet.

Butter: Try combining regular butter (room temperature) with some extra virgin olive oil in a plastic container. Keep it in the fridge - it will spread easier and add more of the essential omega 3 fats to your diet.

PB&J sandwiches: If your children love PB&J's, try using almond butter instead of peanut butter. You will enjoy a fun new nut taste and a much healthier fat. Also, try using apple butter in place of jams and jellies. It is pure apple as opposed to the high calorie sugars, high fructose corn syrups, and articial sweetners.

Bananas: Want a yummy treat without the dairy or excessive calories? Try peeling a banana, wrapping it in plastic wrap and sticking it in the freezer for a few hours.

Cookies: Try replacing half of the flour the recipe calls for with some oat flour. Just take whole oats and blend in your blender until finely ground. It gives your cookie a nice hearty flavor and some extra nutrients.

Vegetables: When cooking vegetables, steam them as opposed to boiling them. You will retain flavor, color and nutrients by steaming them. Both extended heat and liquid can destroy or leach out valuable nutrients.

Soups: Breadcrumbs are a quick, nutritious thickener for soup. Try whole-wheat or rye crumbs for hearty meal soups or stews. They can also be used to thicken sauces, or in sauced dishes or casseroles.

Mayonaise: Try using plain yogurt in place of mayo in recipes. It is a much healthier option and has a similar texture for your recipe.

Breakfast Foods

Recipes

Pricing

Make the Most of Your Food