Js jalepeno popper quiche (TJ ingred.)
Makes 2 servings. Takes ~40 mins. ~ 7 points/serv.
Preheat oven 400
1.5 TJs spinach wraps
3 TBL lite cream cheese whipped
16 TJs hot and sweet jalapenos
Line pan with wraps. Spread cream cheese on top. Then, scatter jalapenos on top.
2 large eggs - cage free
3 large egg whites - cage free
3 TBLs 2% milk
18 grinds pepper
1/4 tea salt
1/4 tea seasoned salt free salt
Whip mixture, put on top in quiche pan. Cook 25 mins.
3 TBL shredded cheese
1.5 TBL bacon bits (OPTIONAL- I've been replacing with a handful of spinach)
Put on top, Let sit a couple mins. Serve.
Total / serving
Believe it or not, the heat level on this is just medium b/c the jalapenos are seedless and marinated in a sweet sauce.
Oatmeal or cereal? Is whole grain hot cereal more healthful than whole grain dry cereal (i.e., is oatmeal any better for you than Cheerios).
Oatmeal, particularly the slow-cooked kind, is generally healthier than Cheerios per well.blogs.nytimes.com.
Both are made from whole oats, but the difference comes down to processing. Unprocessed whole oats, like those in steel-cut oatmeal, take a while for the body to digest.
With Cheerios and other processed cereals, “you basically have rapidly digested sugar mixed with bran and germ,” said Dr. Dariush Mozaffarian, dean of the Friedman School of Nutrition Science and Policy at Tufts University. “It provides fiber and minerals, but also digests in the mouth almost immediately.”
That gives you a quick spike in blood sugar, but no energy for later.
One 2013 study, for instance, found that people who ate oatmeal felt fuller and had better appetite control than those who ate the same number of calories of processed cereal.
Whole grains are key. Both oatmeal and Cheerios are whole grains, which puts them ahead of cereals (it said even Special K), in which the bran and germ have been removed, Dr. Mozaffarian said. Whole grains have more fiber and a wider range of vitamins and minerals.
As a practical rule-of-thumb, Dr. Mozaffarian suggests using the total carbohydrate-to-fiber ratio to find more healthful breakfast foods – aiming for a ratio of less than 10 to 1, which is comparable to the ratio in whole wheat flour.
A serving of Corn Flakes, for instance, includes about 24 grams of carbohydrate and 1 gram of fiber, a less-than-ideal ratio. Cheerios achieves the desired ratio of about 10 grams of carbohydrate for every gram of fiber.
Note: some Instant oatmeals contain lots of added sugar may be worse than Cheerios using this standard.
Serves 1. Takes about 10 mins. 6.5WW points
1 TBL EVOO
Cook on medium, let wilt a little. Add rest on low/med:
2 large free range egg yolk
3 TBL TJs fall harvest 'salsa'
pepper/seasoned 'salt' (salt free)
2 TBL mixed grated cheese
Cook until done to your liking.
1 slice rye bread - toasted, sprayed with "I cant believe its not butter"
WHY IS BREAKFAST SO IMPORTANT?
I'm huge on breakfast!! I will book time in the morning for it.
It usually means getting up only 20 minutes earlier, but starting the day on a better tune. Otherwise, how many of you start snitching bad stuff instead? Like hitting the snack machine? Or worse, I've seen people get to work early (and claim it as work time) and sit there eating their cereal. What image does this create for your employees or for your boss? These days with jobs getting more and more competitive, I'm not sure you want to take this "risk".
Consumer Reports had a bit in one of their articles that sums up the metabolism aspects:
The time between dinner and the next morning’s meal is the longest your body goes without food, breakfast has an effect on you that’s different from any other meal. Eating within 2 hours of waking can make a difference in the way you metabolize glucose, or blood sugar, all day. Your glucose level rises every time you eat, and your pancreas produces insulin to shuttle the glucose into your cells, where it’s used for energy. Research is finding that keeping glucose and insulin in the right balance has important effects on metabolism and health.
“After a healthy breakfast your blood sugar increases a little bit, but it will take a while for your body to absorb it,” says Eric Rimm, Sc.D., a professor of epidemiology and nutrition at the Harvard School of Public Health in Boston. “So you might not be hungry for lunch for 5 hours.”
If you don’t bother with breakfast, though, the prolonged fasting might lead to a bigger than normal boost in “hunger hormones” such as ghrelin, encouraging you to overeat at your next meal and leading to spikes and dips in glucose. “Over time, if your pancreas is constantly producing insulin to compensate for high levels of glucose, it will burn out and you’ll develop diabetes" Rimm says.
What you eat is important, of course. If your idea of breakfast is a doughnut and a cup of coffee, or sugary cereal and a glass of fruit juice, you’re setting the stage for metabolic havoc.
On todaysdietician.com, they have a great article on breakfast.....some of it :
Many have heard the adage that “breakfast is the most important meal of the day,” but how many of them actually take it to heart?
According to a survey conducted by the International Food Information Council Foundation, 93% of Americans agree with that statement, yet fewer than one-half eat breakfast regularly. So just how important is eating breakfast to good health? Study after study suggests that eating a nutritious breakfast offers health benefits that range from improved concentration to a reduced risk of obesity and diabetes.
Despite the nutrients breakfast provides, the morning meal isn’t a part of the daily routine for many children and adolescents, who skip breakfast more than any other meal.1 Data from the National Health and Nutrition Examination Survey (NHANES) 2001-2002 indicate that 13% to 14% of children aged 6 to 11 and 30% to 31% aged 12 to 19 skip breakfast on any given day. Breakfast consumption generally decreases with age,1 with the most dramatic decline beginning at age 15, when social life takes precedence and weight control becomes a priority, especially among girls.2 Unsurprisingly, girls skip the morning meal more often than boys do, and that gap widens with age as well.3
Moreover, budget and time constraints make skipping breakfast even more common. Surveys show skipping breakfast is more prevalent among some low socioeconomic groups.4
Potential Health Consequences
Studies consistently show that skipping breakfast can have negative health consequences for children, adolescents, and adults. Breakfast skippers generally fail to make up for the nutrients they miss at breakfast. As a result, those who eat breakfast have better overall eating habits, compared with those who don’t eat breakfast, and have higher intakes of protein, calcium, vitamin C, zinc, iron, and fiber and lower fat intakes.1,3,4 In fact, calcium and fiber were identified as “nutrients of concern” in the 2010 US Dietary Guidelines for Americans.
Many people, especially girls and older teens, skip breakfast in an effort to lose weight. But research suggests that skipping breakfast more likely will cause weight gain rather than weight loss.3 In fact, among adolescents, skipping breakfast is strongly associated with overweight and obesity.5
While children and adolescents who eat breakfast tend to consume more calories than those who don’t over the course of a day, they’re less likely to gain weight, but this research finding could be due to underreporting of food intake by those who skip breakfast.3,4,6 An analysis of breakfast frequency and changes in body weight among adolescents over five years that was published in Pediatrics reported that the frequency of breakfast consumption was significantly inversely associated with weight gain: the less frequently breakfast was consumed, the stronger the association with weight gain.3
Carol O’Neil, PhD, MPH, RD, LDN, a professor at Louisiana State University and breakfast researcher, says children and adolescents should be provided with and encouraged to eat healthful food options such as whole grains, fruit, vegetables, low-fat dairy, and lean protein. “These foods should be available and children and adolescents should know how to prepare them if necessary,” she says.
Moreover, studies show that skipping breakfast is associated with markers of insulin resistance.7 One study found that men who skipped breakfast had a 21% higher risk of developing type 2 diabetes compared with men who ate breakfast.8 The 2010 Dietary Guidelines pointed out that consuming a nutrient-rich breakfast is associated with weight loss and weight-loss maintenance, and according to the National Weight Control Registry, almost eight in 10 adults who maintain a weight loss of at least 30 lbs for at least one year eat breakfast every day.
Several studies also have found that children and adolescents perform better in school if they eat breakfast, but according to O’Neil, not all the studies have been well designed, so the jury still may be out on that conclusion. She says the same is true for adults, who have been studied even less. But she still emphasizes the importance of eating a healthful breakfast each morning to ensure kids and teens perform well in school.
A recent study used MRI to assess brain signals controlling food motivation and reward-driven eating behavior, and found that these signals were reduced following a high-protein breakfast—evidence that breakfast may be a valuable strategy to control appetite and regulate food intake.5
There are no recommendations for the percentage of daily calories that should come from breakfast in the 2010 Dietary Guidelines. But the characteristics of the “ideal breakfast” have been described as one that includes healthful foods balanced in both macro- and micronutrients, such as whole grains, fruits or fruit juices, low-fat milk products, or other sources of calcium, and provides 20% to 35% of daily calories.11
Serves one, takes ~25 mins. About 7 weight watcher points.
EGG POACHING PAN
1 Large egg (cage free)
Boil water in egg poaching pan (just need about 1/4 filled). See a great pan in CHEFS PRODUCTS tab. Add egg into the insert, cook about 6 mins.
1/2 TBL EVOO
dashes chili powder & pepper
2 slices Canadian bacon
Heat oil, Add spice to bacon. Brown bacon front/back. When done, add ciabatta bun half to skillet- on low to toast.
1 oz ciabatta roll
fast Hollandaise sauce:
1/2 oz Roth Kase wisconsin cheese
(this is a rich cheese, obviously you can exchange for your favorite)
2 TBL light butter
1/2 pkg hollandaise mix (Mccormick or Knorr)
Put water and package contents together first, whisk. Then, add all other ingredients to the pan. Stir, bring to a boil, then turn low. When thick, serve about 3 TBL's sauce with rest.