Time for some spring cleaning.  But not the boring type.  

The boring type would be cleaning my closet or bathroom.  I'm talking the food involved type.  Spring cleaning my fridge!  So this month, the Recipe ReDux theme is "Spring Cleaning."  It wasn't difficult to realize that I had some ingredients that needed used up.  Honestly, some of my favorite meals are thrown up by looking at what is in my fridge and just going with it.  

So where have I been these past 5 weeks?  Busy.  Gosh I'm a terrible blogger.  Guys I'm so sorry.  So I'm in the food service rotation of my dietetic internship and if your at all familiar with food service, the hours aren't typical and there is food around me ALL DAY LONG.  Sounds like a good thing from a money standpoint (and a food lovers perspective) but it probably isn't... but I'll get to that later.  Because I haven't been preparing many of my own meals for the past month and a half, I haven't really been cooking or grocery shopping.  Hence, no recipes recently.

So, when I was tasked with spring cleaning my fridge, there wasn't much to go through.  However, I had recently bought a bunch of eggs on sale that were going to go bad, and had some veggies that were on their last leg, in addition to some chicken sausage in the freezer and then BAM!  This recipe was born.  Frittatas are no brainer recipes that you cant mess up.  Throw in whatever you need to eat into the mix and then bake.  Couldn't be easier.  The best part is that I've had a grab and go breakfast for days now.  Just pop a slice of the leftover frittata in the microwave and you're good to go.  For those of you unfamiliar with frittatas, think of it as basically a crustless egg pie.  SO DELICIOUS.

So if you've made it this far in the post, congratulations!  I wanted to take a minute to share with you some of my personal observations while temporarily joining the world of food service management.  Having the majority of my meals provided for has been nothing short of wonderful.  However, it has put me in an environment forcing me to make choices I haven't had to make in a long time.  As many of you know, I am a huge advocate for the concept that nutrition is dependent on us making educated choices; weighing the decisions of the food we eat.  I don't think of any one food as good or bad.  I think of eating as a series of choices.  I think that it's okay to eat that cookie, as long as you understand that it might be less filling than eating Greek yogurt with fruit.  Eating is all about understanding the choices we make in order to achieve balance.  My typical stocked fridge at home is mostly filled with healthy snacks, fruits, and veggies so making the smart decision is usually pretty easy for me.  However, being in an environment where all the healthy and less healthy options I could ever dream of are readily available has been nothing but challenging.  I have made the conscious choice to pick the options like curly fries and cookies instead of fruit and baked potatoes.  Having the less desirable choices around is tempting and choosing to not eat them is not easy.  I've even gained a few pounds these last few weeks, however, I don't fall back on my opinion.  Eating is not about the food options available, but the choices we make in order to achieve balance.  I've chosen to eat cookies every day.  That's my choice.  It's not the fault of the facility I'm working in that I've gained a few pounds.  They have not forced me to eat a cookie with lunch every day.  I've decide to.  I'm using this as a way to reflect on the experience.  While I understand why some people may not always agree with my nutritional perspective, I wanted to take a moment and reflect on these past few weeks and relate it back to my soapbox.  

I like this recipe a lot.  You can literally throw in any veggies or meats you like.  Get creative with your frittatas and tell me what add-ins you'll use!  

serves 6

Today I bring you one of the best breakfasts (or brunches...if you like to sleep in).

Pancakes are the best.  Second comes eggs but I can't wrap my head around calling eggs the best breakfast when I eat eggs for literally every meal of the day.  Like yesterday's lunch for example.  Anyhow, calling anything "loaded" automatically gets my attention.  Does it get yours?  When I hear that a recipe is loaded, I envision so many delicious foods incorporated within one delicious recipe.  Hopefully this does not disappoint.  I loaded my version up with bananas and blueberries (my all time favorite pancake combo).  I think that creamy bananas make all pancakes better, balanced out by sweet yet tart blueberries.  YUM YUM YUM.  Load your pancakes up with your favorite toppings!  These are fluffy yet durable pancakes and they can hold the toppings.  I really wish I got a photo of just how much fruit is inside those bad boys.  And don't forget about the oatmeal!  There's oatmeal in these guys!  And I've recently become obsessed with oatmeal so having that as a mandatory ingredient for these pancakes was necessary.

So... oatmeal.  Have you ever actually run out of oatmeal?  I didn't think it was possible.  But guys... it is.  I know that's a really random thing to share with you all.  The past week was kind of random.  I can't really put my finger on why.  Likely because I haven't had a "normal routine" for a while.  And granted my normal isn't "normal" but I think it threw me off my game a little.  We conducted interviews all week for future interns to my dietetic internship.  Not gonna lie, listening to 31 applicants was exhausting.  The catered Panera lunches helped, but definitely exhausting.  These interviews were not on a regular schedule either so I'm sure that goes with some of this weirdness I felt last week.

But actually... GUYS!  It felt like summer last week.  And by summer, I mean mid-west summer.  Like we jumped from being in the low 20's to being in the 60's!  People were walking around in shorts and flip flops here.  Which is crazy because it wasn't that warm!  Like wait until August and it's 90 F.  Those fools will feel silly.  I was able to run outside last week!  The snow melted and it was wonderful.  I actually was able to run in shorts and a t-shirt.  It makes marathon training more fun.  Today the high is 75 F here in Peoria (is that record setting?  it must be).  I just remember this time last year it was cold and icky out.  I know I'm an adult who just used the word icky.  Get over it.  But really, can't wait to run after work today... it would be a waste of such a gorgeous day if I didn't.

Speaking of running... these pancakes make the BEST post run meal.  They have all sorts of delicious things in them and I top mine with peanut butter.  So these are loaded with oatmeal, banana, and blueberries and topped with peanut butter pretty much making them the best ever.  Are you ready for delicious?  These kept me full for hours yesterday so be warned.  Next time I make them I'm adding dried cherries and walnuts and blueberries and chocolate chips.  YUM-O.  Tell me what you put in your pancakes!  I want to know.  

Coffee is one of those beverages that has been poorly represented over time.  From claims such as stunting  your growth, to causing heart disease and cancer, coffee is in need of some redemption.  Recent research indicates that coffee may not be so bad for us after all.  Studies have shown that coffee may have health benefits such as protection against Parkinson's disease, type 2 diabetes and liver disease.  Coffee also appears to improve cognitive function in addition to decreasing the risk of depression.  Recent findings have also determined that generally speaking, there is no connection between coffee and increased risk for cancer or heart disease. 

Now, why has there been an apparent reversal in the way we think about coffee?  For starters, everything you consume as part of your diet--coffee included--should be consumed in moderation.  Many studies that have been conducted do not take into account the excessive amounts of coffee consumed by young adults ages 18-35.  In addition, many of these studies didn't take high risk behaviors into account--like smoking and inactivity--which tend to be common among heavy coffee drinkers.    

Like I mentioned before, everything in moderation.  There is a such thing as too much of something good.  There are some risks associated with coffee, however these typically align with excessive consumption of the beverage.  High consumption of unfiltered coffee has been associated with mild elevations in cholesterol levels and some studies found that two or more cups of coffee in a day can increase the risk of heart disease in people with a specific genetic mutation (that slows the breakdown of caffeine in the body).

source:  http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/coffee-and-health/faq-20058339

I don’t know about you, but one of my absolute favorite past times is to grab a good book and hit up my favorite coffee shop.  From Starbucks, to unique and local favorites, it's hard to go wrong.  Hand crafted coffee beverages are becoming increasingly popular, and people are willing to fork over the cash for these delicious creations.  While they may put a dent in your bank account, trips to a coffee shop DO NOT have to put a dent in your diet.  Surprisingly, many coffee drinks at your local shop can pack as many or more calories than that turkey sandwich you had for lunch yesterday.  

Below are some simple tips and tricks for the coffee shop that will keep your diet in check!  You can also check out my recipe for a homemade version of the mocha.  It’s just as good as the one you bought at Starbucks, but is lower in fat, calories, sugar, and won’t cost you much at all.

White Chocolate Mocha 
Be careful with this favorite!  A traditional, grande sized  white chocolate mocha (made with 2% milk and with the whipped cream) will cost you around $5, 380 calories and has a whopping 13 grams of fat!  That is one expensive drink!  

Now I’m a fan of this delicious treat, but it doesn’t have to be that scary.  Try ordering a tall next time, ask for skim milk, and to hold the whip.  Your new drink will contain half the calories and no fat.  It will also cost around $3.50.  You can satisfy your sweet tooth for just round 200 calories.  What a deal.

Blended Frozen Beverages - A Summertime Favorite!
Be careful with these guys, just one grande sized Starbucks Frappicuno can cost you up to 475 calories, 18 grams of fat, and a whopping 72 grams of carbohydrate.  That is in one drink.  Think about it!  

If frozen blended coffee drinks are your thing, no need to fear, there are ways you can order it to make it a little bit lighter.  My first tip--order a tall.  12 oz may not look like a lot, but I promise, it’s plenty.  It should be just enough to satisfy your frozen coffee craving.  Ask your barista to make it “light," or with non-fat milk and no whip.  A light, tall Java Chip Frappicuno from Starbucks has only 150 calories and 2.5 grams of fat!  If that isn’t the perfect way to satisfy your coffee and chocolate craving, I don’t know what is!

Smart Choices
There are so many smart choices at your local coffee shop, you just need to know where to look!  Here are some other tips I have for conquering the coffee shop:

• Order your drink with skim milk.  It’s fat free, but still has all of the nutritional benefits that 2% milk does.  It’s got the protein and the calcium, without the fat or cholesterol.
• Ask your barista if they have almond milk.  While almond milk does not contain a significant amount of protein, it is very low in calorie, and adds a really nice almond flavor to your drink!  When I order a late with almond milk, I forgo the syrup because the almond flavor is enough.
• Ask for half the amount of syrup.  More often than not, coffee drinks are over sweetened.  Try asking for half the amount of syrup.  You’ll consume half the amount of sugar and won’t even miss it.
• Hold the whip.  This one can be tough, but whipped cream without a doubt can be dangerous.  If you can’t live without out it, ask for light whip on your drink.
• If you like the flavor of coffee, try a light roast, and drink it black.  You get all the caffeine coffee has to offer for under 5 calories!
• Food at the coffee shop can be scary as well.  Instead of ordering a pastry, order the oatmeal.  Add dried fruit and nuts to satisfy your sweet tooth.
  
• Many shops these days seem to be adding mini pastries to their menus.  If a scone or brownie is a must, ask your barista if they have mini portion to help satisfy your craving.

1/2 cup almond milk, warmed (or cold for an iced mocha)
2 T ovaltine
1 6 oz cup coffee (or chilled coffee for an iced mocha)

Combine all ingredients together in one mug / cup and enjoy!

This drink will run you 70 calories.  That’s it!

Ovaltine is a great way to add that chocolate flavor you love to your coffee, and it only has 40 calories per serving.  It also contains 12 essential vitamins and minerals.  How can you go wrong?

You’ve heard it about a dozen times, “breakfast is the most important meal of the day.”  Well, it’s true. Eating a good, healthy and nutritious breakfast is very important.  Not a breakfast eater?  Not a problem.  You can easily adapt your morning to eventually become a breakfast lover!  Here are 5 tips that will have you on your way to creating quick, healthy and delicious breakfasts every morning.  A recent survey of Americans revealed that 56% eat breakfast on the go.  This DOES NOT have to mean drive-through.  I've got some recipes and breakfast ideas below that will be sure to please, and can be ready in a matter of minutes (or even 60 seconds!).

1. Strive for the 4 / 8 "winning combination":
   Today Show dietitian Joy Bauer suggests aiming for the 4 / 8 winning combination:  that's 4 grams of fiber and 8 grams of filling protein.  Protein does not have to mean eggs.  It could be Greek yogurt, a serving of nuts, nut butter or even a lean meat like turkey or Canadian bacon!
   
   
2. Pack your breakfast with ENERGY:
   Just the act of eating breakfast alone supplies the body with fuel by replenishing glycogen levels after an evening’s rest.  Breakfast can offer an additional increase in energy levels from good carbohydrate sources like whole grains!  Spread peanut butter on whole wheat toast, or enjoy steel cut oats.  A whole grain, fiber loaded cereal such as Fiber One is a great option as well.  
   
   
3. Don’t forget your fruit: 
   Make sure to include fruit with every breakfast.  Fruits are excellent sources of fiber and essential vitamins, and low in calories!  An entire cup of blackberries comes in at around 63 calories, 7.5 grams of fiber, and adds a lot of nutritional value to a meal.
   
   
4. Vegetables can be for breakfast: 
   Vegetables are very low in calories and high in vitamins and minerals, so eat up!  Add vegetables to an egg white scramble or serve with toast.  Not only do vegetables add essential vitamins and minerals to your meal, but fill value as well!  Adding a cup of spinach to your egg white scramble only adds 10-15 additional calories but makes your plate of food so much larger.  Eat up!
   
   
5. Quick and On-The-Go does not have to mean unhealthy: 
   Smoothies can be ready in a matter of minutes!  Add protein powder or my favorite, PB2 to your fruit smoothie for added protein.  A smoothie combines all the breakfast essentials for a quick and balanced meal.  Just watch your portion sizes, because those large smoothies can add on the calories very quickly.

(Pictured above we have open face waffles and our microwaveable scramble served with pineapple)

Looking for some winning breakfast ideas that won't break the bank or your waistline?  All of these ideas here meet the 4 / 8 winning combo and weigh in at around 300 calories or less.  

1. Overnight Chocolate, Cinnamon, and Banana Oatmeal: 
   In 5 minutes or less, you can prep this quick, healthy and delicious chocolate and cinnamon oatmeal! With the addition of banana, it's almost like you're eating dessert for breakfast.  This bowl of oats has 300 calories, 10 grams of protein and 8.5 grams of fiber.  It's loaded with all sorts of heart healthy ingredients so eat up!  Find the recipe here.
2. Open face PB and Fruit Waffles: 
   Take 2 whole grain waffles (I like Kashi 7 Grain) and spread with 2 tsp sunbutter (or your favorite nut butter).  Top each half with fruit.  I like to do 1 waffle with 1/2 cup sliced strawberries and 1 with 1/4 of a banana.  Sprinkle the top with 1 t of chia seeds.  This breakfast comes in at around 285 calories, 8 grams of protein and 12 grams of fiber. 
3. Egg, Spinach and Cheese Sandwich: 
   This one is super simple.  Scramble up 2 egg whites with cup spinach leaves and melt 1 slice of thin sliced cheddar cheese on top (I like Kraft).  While that's working, toast a whole wheat bagel thin (like Thomas) and once the bread is toasted and the cheese is melted, combine into a sandwich.  Wrap up in a piece of foil and you have breakfast on the go for 185 calories, 15 grams of protein, and 5 grams of fiber.  To up the fiber in this on-the-go breakfast, grab an apple on your way out the door.  You'll boost the nutrient value of this meal and consume an additional 60 calories, 3 grams of fiber and .3 grams of protein making this meal the perfect match for the 4 / 8 winning combination.
4. Salsa and Veggie Scramble: 
   Who loves eggs but is short on time for the clean up after?  This 2 minute scramble can be made in your coffee mug and be eaten on the go!  Take your coffee mug and spray with cooking spray.  Then add 2 egg whites, 1 egg and a tablespoon of salsa.  If you have leftover veggies from dinner, throw those in as well.  I like leftover zucchini and peppers, even broccoli or spinach.  Try and add 1/2 cup.  Mix well and microwave for 1.5-2 minutes.  You have a filling and healthy breakfast made in less than 2 minutes.  This breakfast doesn't quite meet our 4 / 8 winning combination, but it's still super good for you.  With the vegetables, this meal will weigh in around 130 calories, 1 gram of fiber and 15 grams of protein.  To up the fiber, eat with toast or fruit!