Shannon Center Weekly Nutrition Tip – Healthy Recipes! | Saint Xavier University
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Shannon Center Weekly Nutrition Tip -- Healthy Recipes!

Date:01/17/2017

Looking for more information on healthy eating and weight loss? Check out the new 8 week weight loss program starting Tuesday January 31 at the Shannon Center! Email Jen Quinlan at quinlan@sxu.edu for more information.

Recipes brought to you by SuperSwap RDN Dawn Jackson Blatner. She just published a book entitled, "The Superfood Swap," which offers nutritious recipes that are easy to prep and prepare. Blatner's book is filled with simple, yet fun, messages on how to swap out unhealthy ingredients for health promoting food and it's science-based.

Superfood Scramble Bowl

Ingredients:

  • 2 eggs, beaten;
  • 1 tsp olive oil;
  • 2 cups baby spinach;
  • 1/2 cup cooked quinoa;
  • 1/3 cup avocado, chopped;
  • 1 green onion, chopped;
  • Juice of 1/2 lemon;
  • Sea salt and black pepper.

Directions:

  1. Scramble the eggs in oil over medium heat.
  2. Assemble you bowl. Place the spinach in a medium bowl and top with warm egg and quinoa. Top with avocado and veggies. Add juice and sprinkle with salt and pepper.

Nutrition:

410 kcals, 23 g fat, 31 g carbs, 9 g fiber and 21 g protein (you can reduce total kcals and fat by reducing the avocado portion and/or by substituting 1 egg yolk for 2 egg whites). Time saver: Use frozen precooked quinoa in grocery store or make a big batch and save in smaller portions to reheat.

Cinnamon Oatmeal Muffins

Topping Ingredients:

  • 3 tbsp. coconut oil
  • 1/2 cup finely diced pecans
  • 1/4 cup coconut water
  • 1 tbsp. ground cinnamon
  • 1/2 tsp. sea salt

Muffins Ingredients:

  • 2 cups rolled oats
  • 1 cup unsweetened milk
  • 2 eggs, beaten
  • 2 tbsp. flax seed (ground)
  • 1 tbsp. cinnamon
  • 1 tsp. baking powder
  • 1 tsp. vanilla extract
  • 1/4 tsp. sea salt

Directions:

  1. Preheat oven to 350 degrees. Line 10 cups of a muffin tin with paper liners.
  2. Make the topping. In a medium bowl, combine ingredients for the topping. Mix together and set aside.
  3. In another bowl, stir together the oats, milk, eggs, flaxseed, cinnamon, baking powder, vanilla and salt. Divide mixture between the 10 muffin cups. Top each muffin with 1 tbsp of topping mix, Bake for about 30 minutes until set. Refrigerate uneaten muffins in an airtight container for up to five days.

Nutrition:

Two muffins 370 kcals, 21 g fat, 36 g carb, 6 g fiber and 10 g protein


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