Sunday, March 20, 2011

Easy, Healthy, Freezable Meals

So you just got back from grocery shopping and the refrigerator, freezer and pantry are full of healthy foods such as: fruits, vegetables, chicken broth, tuna, beans, eggs, and rice.
You even have light butte and reduced fat cheese. And yet: your family questions what is there to eat or complains, there is nothing to eat. Sound familiar? I share in this frustration, and I've discovered that it helps to attack this dilemma with one delicous food item at a time.

Here are some of my initial breakfast wins:

Mini Omelets baked in muffin tins: they're easily reheatable and are great to grab and go on busy mornings. And they're versitile, too! Try them on a toasted English muffin or over a salad and served with a slice of whole grain bread for lunch or dinner.

King and Queen Royal (Mini) Omelette

6 eggs
1/2 cup milk
1/4 tsp. salt
1/8 tsp. pepper
1 cup shredded Cheddar cheese
1/2 cup chopped zucchini or red pepper
whole grain english muffin halves, toasted.
small fresh strawberries, halved lengthwise

Heat oven to 350 degrees F.
Beat eggs, milk, salt, and pepper in a medium bowl until blended. Add cheese,
zucchini, bell pepper, and mix well.
Spoon evenly into 12 greased muffin cups, sprayed with non-stick cooking spray.
Muffin cups should be filled 1/4 cup mixture.
Bake at 350 degrees F for 20 to 22 minutes, or until set. Cool on rack 5 minutes, then
remove omlets from cups. For each crown toast 1 English muffin half. Place mini
omelet in the middle of English muffin half.
Place fresh strawberries around mini omelet.
Extra mini omelets can be wrapped
and stored in the refrigerator for up to 2 days and can be quickly reheated in the microwave in the morning.

Whole grain, frozen waffles are also a must buy. They're easy, and you can top them up with
yogurt or cottage cheese and fresh or defrosted fruit. For added crunch, sprinkle on some granola.
The key here is to have the fruit cut up in the refrigerator or the frozen fruit defrosted in small covered containers. This way, it can be easily 'grabbed'.

Crunchy oven-baked french toast: this couldn't possibly be any easier, and it's a great item to freeze and reheat.

Crunchy Oven-Baked French Toast

2 eggs
2 tbsp water
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
1/4 cup Berkshire Grain Granola
2 slices thick sliced bread (challah if available), cut each bread slice in 1/2

Preheat oven to 300° F
Beat eggs, then add the next 3 ingredients, and place in shallow bowl.
Process granola in food processor or blender to the coarseness of fine Panko Style Crumbs.
Place your finished granola topping in a flat plate.
Dip your bread in the egg mixture, letting egg drip off of bread, then place each piece of bread into the granola topping and coat evenly on both sides.
Cook for 3 minutes on each side in a lightly greased griddle pan or cast iron skillet , over medium to medium high heat.
Next, transfer the french toast to a baking pan and bake for another 5-10 minutes, allowing for the egg to bake in and get a light crisp.
To serve, sprinkle with cinnamon and white confectionery sugar top with your favorite fruit or maple syrup. Cut into French Toast sticks or cut each full slice in half to serve.  Freeze any leftovers – french toast can be reheated in a toaster oven, on toast setting.

I hope you'll find these ideas helpful, and I welcome your input.  I'm convinced that if we can navigate through this together and make refrigerator food user friendly, appetizing, and accessible, then we have accomplished a lot.

1 comment:

  1. Try them on a toasted English muffin or over a salad and served with a slice of whole grain bread for lunch or dinner. how to use machine embroidery hoop