When you’re wondering what you should eat for breakfast, lunch, or dinner, it can be difficult especially as we live in a society constantly on the move. This morning I overslept and I didn’t have time to eat the most important meal of the day—breakfast. I thought about hitting the McDonalds drive through as it would be so easy and their snooze commercial is on all the time, so I thought, it’s a great idea. But then I remembered my 3+ years of hiatus from the fast food chain and thought, “there is no way I am breaking that because I woke up late!” So I grabbed a yogurt and a single packet of instant oatmeal, a bowl and a spoon and ran out the door. I made myself the instant oatmeal when I got to work and ate it at my desk. I felt much better than I would have if I would have stopped for a fast food breakfast.
Then, while doing research on my computer this morning, I came across this article on CNN.com:
“For years, experts have warned us to cut down on saturated fat — think butter, cheese, bacon, red meat, and countless other tasty foods — because it clogs arteries and causes heart attacks.
Now, new research suggests all that self-restraint may have been misguided. While saturated fat does indeed raise LDL (or bad cholesterol), mounting evidence suggests that the fat, in and of itself, may not be as bad for your heart as previously thought.
But don’t rush out to the diner to order a big greasy breakfast just yet.
Cutting back on saturated fat is important, but not if you simply replace the calories with carbohydrates — such as those found in fat-free cookies, cakes, or other types of food. In fact, you need to replace saturated fat with polyunsaturated fats — the good fats found in nuts, vegetable oils, and fish — to get a benefit, according to a study published this week in the journal PLoS Medicine.”
(Continue Reading…)
Now, I am one of those types of people that love a good burger. Grilling season in the spring and summer is one of my favorite times of the year. I also love fish but hate preparing it. Fish is so important though because it provides you with the polyunsaturated fats and the Omega 3’s. When the weather is warm, I will learn to grill fish. But until then, I perused the internet and found some easy, healthy recipes on Health.com for seafood that you may enjoy.
Salmon w/ Pineapple Salsa
Ingredients
- 1 cup chopped fresh pineapple
- 2 tablespoons finely chopped red onion
- 2 tablespoons chopped cilantro
- 1 tablespoon rice vinegar
- 1/8 teaspoon ground red pepper
- Cooking spray
- 4 (6-ounce) salmon fillets (about 1/2-inch thick)
- 1/2 teaspoon salt
Preparation
- Combine first 5 ingredients (through pepper) in a bowl; set aside.
- Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt.
- Cook fish 4 minutes on each side or until it flakes easily when tested with a fork.
- Top with salsa.
Pan Roasted Scallops w/Sesame Sauce
Ingredients
- 16 large sea scallops (about 1 3/4 pounds)
- 1 sliced green onion (white and green sections reserved separately)
- 2 garlic cloves, minced (about 1 teaspoon)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 3 teaspoons sugar
- 1/2 teaspoon cornstarch
- 1 tablespoon sesame oil
- 1/8 teaspoon crushed red pepper
- 1 teaspoon canola oil
- 1/8 teaspoon black pepper
Preparation
- Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.
- Warm the canola oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 2-3 more minutes or until browned. Transfer scallops to a plate, and cover with foil. Keep the skillet on the heat.
- Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Divide scallops among 4 plates, drizzle some of the hot sesame sauce over each portion, and garnish with a sprinkle of green onion pieces.
Mini-Smoked Salmon Frittatas
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1/4 cup diced onion
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 4 ounces smoked salmon, cut into 1/4-inch pieces
- 6 large eggs
- 8 large egg whites
- 1 tablespoon half-and-half
- 3 tablespoons 1% milk
- 3 ounces 1/3-less-fat cream cheese, cubed
- 2 tablespoons scallions, thinly sliced, for garnish
Preparation
- Preheat oven to 325°. Heat oil in a nonstick skillet. Sauté onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stovetop; let cool.
- Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. Lightly coat 6 (8-ounce) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour 3/4 cup egg mixture into each ramekin. (Do not overfill.)
- Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired.
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