 In many Jewish households, a classic Sunday morning brunch often features bagels and lox. Despite the recent low-carb trend, the toppings you typically enjoy on a bagel are just as delicious as the bagel itself. Yes, bagels can fit within a healthy meal plan, but they come with a cost of over 300 calories and 60 grams of carbs on average. This bagel salad is a satisfying and tasty way to enjoy the sensational bagel flavors more often, as part of a healthy brunch, lunch, or dinner. 🥗 INGREDIENTS
Dressing: 3 ounces cream cheese, reduced fat, softened to room temperature 1 teaspoon spicy brown mustard 3 Tablespoons balsamic vinegar 1 Tablespoon lemon juice, freshly squeezed 1 Tablespoon water ½ teaspoon freshly ground pepper Salad: 2 cups salad greens 1-ounce Swiss cheese, reduced-fat 2 ounces Nova lox 2 Tablespoons chopped red onion ½ Roma tomato, chopped Everything But the Bagel seasoning, optional ½ cup Pumpernickel croutons - see recipe below PREPARATION For the dressing - Place the cream cheese through pepper in a blender and blend until smooth. Taste and add more pepper if desired. This makes 2 cups of dressing. Use ¼ cup for the recipe. For the salad - Place the salad greens in a bowl. Toss with a ¼ cup of the prepared dressing. Place the Swiss cheese on a flat surface. Place the lox on top of the cheese and roll up together the short way. Slice into circles and place on top of salad greens. Sprinkle red onions, tomatoes, and pumpernickel croutons on top. As desired, add Everything But the Bagel seasoning and a touch more of the dressing. Who needs a bagel?! Makes 1 meal serving or 2 side salad servings. Pumpernickel croutons INGREDIENTS: 3 slices of pumpernickel bread 2 Tablespoons olive oil salt, pepper, garlic powder to taste PREPARATION: Preheat the oven to 350 degrees F. Slice the pumpernickel bread into 1-inch cubes. Place cubes in a medium-sized mixing bowl. Add the oil and seasonings and toss well to coat. Spread the cubes out evenly on a sheet pan. Place in the preheated oven and bake for 10-15 minutes, tossing halfway through. Remove from oven and let cool. Use a half-cup for the recipe and store leftovers in an airtight container for 4-5 days.
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 This is a take 2 for me, as I had created this bread years ago for a cookbook. Years later, and after many baking sessions, I cut out almost all of the sugar by adding mashed bananas and some nonfat Greek yogurt for some protein and moisture. Let’s just say the taste and consistency are some of my favorite recipe updates. 😋This could be part of your breakfast with some nut butter on top and fruit on the side or as your grain for lunch or dinner. INGREDIENTS
3 whole eggs (or egg substitutes if preferred) 2 overripe bananas, mashed ¼ cup light brown sugar ½ cup unsweetened applesauce ½ cup Greek yogurt, plain, nonfat or low-fat 1 tablespoon vanilla extract 2 cups grated zucchini (about 1 large or 2 small) 1 cup white flour 1 cup whole wheat flour ½ teaspoon salt 2 teaspoons baking soda ½ teaspoon cinnamon Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Spray 2 medium-loaf pans with nonstick cooking spray and set aside. Using an electric mixer, beat eggs in a large mixing bowl until light and fluffy. Add mashed bananas, brown sugar, applesauce, yogurt, and vanilla. Mix on low for about 1 minute. Stir in zucchini. Sift the flour, salt, baking soda, and cinnamon into a small bowl. Slowly add to wet mixture, mixing until well combined. Pour mixture evenly into the 2 prepared loaf pans. Bake for 35-38 minutes. Cool and slice into 12 slices per pan. Makes 24 (1-slice) servings.
INGREDIENTS
4 cups old-fashioned oats ½ cup pecans or walnuts (or your favorite nuts) 1/3 cup unsweetened cocoa powder 1 teaspoon fine sea salt ⅓ cup canola oil ½ cup maple syrup 2 teaspoons vanilla extract ½ cup semisweet or dark chocolate chips (mini or chopped) PREPARATION Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper and set aside. In a large bowl, add oats, nuts, cocoa powder, and salt. Mix until well-combined. In a separate small bowl, whisk together canola oil, maple syrup, and vanilla extract. Add mixture to the large bowl and stir until evenly combined. Spread the mixture evenly onto the prepared baking sheet. Bake for 35-40 minutes, stirring every 10 minutes. Stir one more time, turn oven off, and let the granola sit in the oven for another 5 minutes, or until all is lightly toasted and golden in color. Remove from the oven and slide the granola on the parchment paper onto the counter. Mix in the chocolate chips immediately, so they melt into the granola. Allow to cool completely. Add any desired additional toppings. Enjoy on top of your yogurt, cereal, oatmeal, or just a tasty snack! Store in an airtight container for up to two weeks.
PREPARATION
Spray nonstick griddle pan and place over medium heat for 2–3 minutes. While preheating, whisk together mashed banana, eggs, egg whites, oats, cinnamon, powdered peanut butter, and salt in a medium bowl. Using a 1/4 cup measuring cup, scoop about 3 pancakes onto the griddle pan and heat for about 1–2 minutes. Flip and heat for another 30 seconds to 1 minute. Remove from heat and repeat the second batch. Top with fresh berries and any optional desires. Makes 2 servings, 3 pancakes per serving. Enjoy!
INGREDIENTS
2 cups egg whites or egg substitute 4 cloves garlic, minced 1 cup onion, chopped (tip: caramelize a whole bunch for another dish) 1 bell pepper, chopped 1 cup cooked crumbled chicken or veggie sausage 1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes) 1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted) pinch of chili flakes, kosher salt, and freshly ground black pepper Nonstick olive oil cooking spray or olive oil spritz PREPARATION Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray. Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta). Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture. Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving. Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.
INGREDIENTS Fruit Sauce: 2 mangoes, very ripe, peeled, pits removed and cut into cubes 1–2 Tablespoons honey (taste for sweetness) Fruit Salad: 2 cups pineapple, peeled and cubed 1 cup papaya, peeled and cubed 2 ripe peaches, pitted and cut into thin wedges 2 ripe plums, pitted and cut into thin wedges 1–2 cups any combination of blueberries, raspberries, blackberries 1 medium banana, peeled and sliced 1/2 cup fresh mint leaves, optional garnish 2 Tablespoons freshly shredded coconut, optional garnish PREPARATION Puree the mangoes in a blender until smooth. Press through a sieve to remove pulp. Add honey to taste. Place all prepared fruit in a large serving bowl. Mix gently to combine. Drizzle with fruit sauce, garnish with mint leaves and/or fresh coconut. Leftovers? For a delightful breakfast or lunch, place 1 cup fruit salad on top of 1/2–1 cup nonfat greek yogurt and top with 1–2 tablespoons low fat granola.
INGREDIENTS
3 overripe bananas, peeled 1 egg, large, lightly beaten 1 1/2 cups whole wheat flour 1 teaspoon baking soda 1/2 teaspoon salt 1 Tablespoon lemon juice, freshly squeezed is best 5 ounces applesauce, unsweetened 2 cups fresh blueberries, rinsed, steams removed 1/3 cup mini chocolate chips Nonstick cooking oil spray PREPARATION Preheat oven to 325˚F. Spray muffin pan with nonstick cooking spray and set aside. Place bananas in a large mixing bowl. Mash bananas with a fork. Stir in egg through applesauce, mixing until well-blended. Add blueberries and chips, mixing until combined. Use a half-cup measuring cup to scoop the batter into prepared muffin cups, evening out as needed. Bake for 30–35 minutes, or until muffin tops are slightly browned and toothpick comes out clean from center of muffin. Makes 12 muffins.  The carrots are not roasted in this bread, though you are welcome to roast them them as well. The actual bread is roasted — as long as you have the roasted setting on your oven. No roasted setting, no problem — just increase the baking temperature time to……. This moist, whole grain, naturally sweetened bread could be for breakfast or a side for lunch or dinner. INGREDIENTS
1 3/4 cup whole wheat flour (for gluten-free options: almond flour, Bob’s Red Mill GF 1:1 Baking Flour, King Arthur GF Measure for Measure Flour) 1 1/2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground ginger 3 large carrots, peeled and grated (yes, it is a lot :) 1/2 cup unsweetened applesauce 1 1/2 cups Greek yogurt, nonfat, plain 1 teaspoon vanilla extract nonstick cooking spray PREPARATION Preheat oven to 375 degrees, on “roast” if your oven has this feature. Lightly spray loaf pan with nonstick cooking spray and set aside. In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda, salt and ginger. Blend well with a whisk. Add the grated carrots and mix well to combine. In a medium mixing bowl, beat the oil and eggs well. Add the yogurt and vanilla and mix to combine. Pour the wet ingredients into the dry and mix well until just combined. Pour into prepared loaf pan. Roast for 40–45 minutes, or bake for 55–60 minutes, until a toothpick placed in center comes out dry. Remove from oven and cool for at least 10 minutes in pan, then remove, slice and enjoy. Makes 12 servings.
INGREDIENTS
1 cup frozen fruit (mango, strawberries, banana) ~35 mg calcium 1 cup frozen spinach or 2 cups fresh spinach ~80 mg calcium 1 teaspoon blackstrap molasses ~14 mg calcium 2 cups Planet Oat oat milk ~700 mg calcium 1 Tablespoon nut butter (Almond: ~45 mg calcium) 1/2 small avocado, optional PREPARATION Throw it all in blender and give it a whirl. Approximately 874 mg of calcium. TIP: If you eat dairy, adding Greek yogurt to this smoothie will make it even more impactful for your beautiful bones!
INGREDIENTS
1 1/2 cups finely grated carrots (about 3–4 large carrots) 1 1/2 cups whole wheat flour 1/2 cup steel cut oats 1 teaspoon ground allspice 2 teaspoons ground cinnamon 1 teaspoon baking powder 1 teaspoon baking soda 2/3 cup nonfat yogurt, plain 1 mashed banana 1/4 cup fresh orange juice 1/4 cup honey 2 Tablespoons vegetable oil 1 teaspoon fresh lemon juice Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Use nonstick muffin pan or paper liners and spray with nonstick cooking spray. Combine the flour, oats, allspice, cinnamon, baking powder and baking soda in a large mixing bowl and stir to blend. Make a well in the center. In a separate small bowl, combine the carrots, yogurt, banana, orange juice, honey, oil and lemon juice. Pour into the well in the dry ingredients. Blend gently and thoroughly, until all of the ingredients completely combined. Spoon batter into prepared muffin cups, filling them about 3/4 to the top. Place muffin tray in oven and bake for about 22–25 minutes, or until muffins begin to pull away from the sides. Cool in pan. Serve warm with a tasty topping. Makes 12 muffins.
INGREDIENTS
1 slice whole grain bread 1/4 fresh avocado 1 teaspoon fresh lime juice 1 egg or 2 egg whites 3 radishes, sliced thin (and/or a cup of mushrooms, spinach, tomatoes) Nonstick cooking spray PREPARATION Spray a small sauté pan with nonstick cooking spray and place over medium heat. Add egg to the pan. Cook until edges are brown, flip egg and continue cooking until yolk is close to solid (or desired degree of doneness). Set aside. Mash the avocado and lime together in a small bowl, until smooth. Spread avocado mixture onto slice of bread. Top with cooked egg and sliced radish (or other veggies). Perhaps a little hot sauce to taste. Makes one serving. Pizza-style🍕: Skip the avocado and melt a little mozzarella cheese on top instead. Finish with a tablespoonful of marinara sauce.
INGREDIENTS
3 large carrots, washed and peeled, finely grated (this is key) 1 1/2 cups whole wheat flour 1/2 cup all-purpose flour 2 teaspoons baking powder 1/4 teaspoon salt 2 teaspoons ground cinnamon 1/8 teaspoon nutmeg (optional, if nutmeg is not your thing) 1/4 cup light brown sugar 1/4 cup almond milk (could also use nonfat milk) 1 1/2 cups buttermilk, low fat (No buttermilk on hand? A quick sub: 1 cup any milk plus 1 Tablespoon lemon juice. Let mixture sit for 5–10 minutes. Stir and good to go.) 1 teaspoon vanilla extract 1 whole egg + 2 egg whites Maple syrup or nut butter (optional) 2 Tablespoons crushed pecans (also optional) Nonstick cooking spray PREPARATION In a large bowl, stir together flours, baking powder, salt, cinnamon and nutmeg. In a separate medium bowl, whisk together brown sugar, milk, buttermilk, vanilla and eggs. Add shredded carrots and mix to combine. Add flour mixture to the milk mixture and fold to combine. Heat a griddle pan over medium-high heat. Spray with nonstick cooking spray. Pour 1/3 cup batter per pancake into the griddle pan, creating a small circle. Cook until small bubbles appear on top or until bottom is golden brown, about 3 minutes, then flip. Repeat with remaining batter. Serve pancakes with crushed pecans on top, a dollop of greek yogurt, a dab of maple syrup or your favorite nut butter, if desired. Makes 6 servings = 2 pancakes per serving. |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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