Beginning each day with the most nutritious balanced meal gives you a great jump right out of the gate… and especially important now that the kids are getting back to school. And speaking of school, work and busy schedules, the benefits of eating together can go a long way. Not only is breakfast a great time to introduce new foods and educate your family on what is good for them, but meals together can foster warmth, security and love, as well as feelings of belonging – a unifying experience for all. And, when you begin the day with a nutritious meal, you will have more energy and focus through out the day.

This month I will be sharing a few tips and recipes for breakfast that include a fruit smoothie, granola, breakfast burritos and an omelet.

Keep on Cooking Healthy!
Chef Bill Wavrin

Blueberry Walnut High Antioxidant Power Booster

Here’s a delicious great way to start off the morning right, or if you need the healthiest boost in the afternoon or evening.

The combination of the walnuts and blueberries makes for a delicious and very nutritious super powerful drink. The deep purple and blues of the blueberries are tinted with the super antioxidant, anthocynin. It is a Greek word for blue flower. The hues of the anthocynin run from various shades of red to deep purple. Deep dark red pomegranate juice has the highest antioxidants they’ve found so far. The walnuts are chocked full of Omega-3 fatty acids. You can substitute the yogurt with soft/silken tofu and get he benefits of the soy proteins and added calcium.

Either way, it would tough to find a better way to give yourself a healthy boost. Enjoy!!

Ingredients

• ½ cup blueberries
• ½ cup pomegranate juice or your favorite fruit juice
• ½ cup banana, peeled (of coarse)
• 1/2 cup nonfat yogurt
• 1 tablespoon walnuts, chopped
• ½ teaspoon mint

Method:
Combine in a blender and puree.

Cal: 176  Fat Grams 3.9g.
Serves: 2 – 8 ounce glasses

Chef Bill’s Famous Granola

Yield: approx. 45 servings

Ingredients

• 8 cups rolled oats
• ½ cup oat bran
• ¼ cup wheat bran
• ¼ cup whole wheat
• ½ cup almonds
• ¼ cup sunflower seeds
• 1 tablespoon cinnamon
• ½ teaspoon dried ginger powder
• 2 cups orange juice
• ¼ cup agave nectar
• 2 tablespoons vanilla
• 1 teaspoon canola oil

 

Method

Per heat oven to 300 degrees!!

Step #1: In a bowl add the first [8] ingredients and mix to combine. In a separate bowl mix the remaining ingredients to combine. Pour the wet into the dry and mix together.

Step #2: Place on a sheet pan and bake in the pre-heated oven [30-40] minutes. Be careful the sides don’t burn. Turn the granola occasionally to ensure even toasting. When the granola is dry and toasty remove to cool. When cool the granola should be dry and never moist. Place in a sealable container. Will last 1 month in a sealable container.

Breakfast Burrito

Yields: 4 servings

Ingredients

• 2 – 10” flour tortillas or flavored tortillas
• ¼ teaspoon olive oil
• 2 tablespoons black beans cooked
• 1 scallion sliced
• ¼ cup tomato diced
• 2 teaspoons minced fresh cilantro
• 4 egg whites
• 2 eggs
• 1 ounce grated Monterey Jack or tofu cheese
• sea salt and freshly ground black pepper, to taste

Method

Place a medium sauté pan over medium heat and add the olive oil.  Add the black beans, peppers, onion and cilantro and cook for [2] minutes.  Beat the egg whites and egg until combined and add to the hot pan. Scramble until the eggs are cooked and then stir in cheese to melt.  Divide the egg mixture between the [2] warmed tortillas.  Fold in the sides and roll up the tortilla into a burrito.  Cut in half.

Per 1/2 burrito serving

Calories 175; Protein 10g; Total Fat 5g; Saturated Fat 2g; Carbohydrates 20g; Dietary Fiber 2g; Cholesterol 10mg; Sodium 330mg

Healthy Omelet

I love this omelet, with the addition of the shiitakes and fresh vegetable, it make a great way to boost your immune system all while giving you a healthy low fat protein energizer.

Yields: 1 omelet

Ingredients

• ¼ teaspoon olive oil
• ¼ cup fresh shiitake mushroom sliced
• 1 scallion sliced
• ¼ cup fresh tomato diced
• ¼ cup packed fresh spinach
• 1 tablespoon non-fat cream cheese
• ½ teaspoon fresh herbs, hopped
• 2 egg whites, lightly whipped
• 1 egg lightly whipped
• sea salt and freshly ground black pepper, to taste

Method

Step #1: Place a sauté pan over medium heat and add the olive oil. Add the vegetables and herbs and sauté [1] minutes. Add the eggs and season with salt and pepper. Cook until the bottom is done and the sides are slightly dry, [2-3] minutes. Flip and cook the other side [2] minutes. Serve.

Per omelet: Calories 110; Protein 13g; Total Fat 2.5g; Saturated Fat 1g; Carbohydrates 10g; Dietary Fiber 2g; Cholesterol 5mg; Sodium 520mg

Love is Sweet  with Valentine’s Recipes

Impress your Valentine with this divine dessert.  With all the ingredients of passion, it will be love at first bite!

Gold Flecked Chocolate Demitasse with Chipotle and Cinnamon Churros

Yield: 16 servings
Ingredients:
1 Churros recipe
3 cups semi sweet chocolate shaved
½ cup cream
¼ teaspoon chipotle powder
1 gold leaf paper

Method:
Make churros and sprinkle with sugar and cinnamon. Cut churros [4“] in length and set aside.
Bring the milk and chipotle powder to a simmer in a non-corrosive pan for [30] seconds. Remove from heat.  Fold in the chocolate and keep warm in a bain-marie.
Pour [4] ounces of the chocolate in a demitasse cup and fleck gold leaf on the top of the chocolate.
Place the cup on a plate with [1] churro in the chocolate and stack [4] churros on the plate. Serve.

Churros

Ingredients:
2 cups water
¼ cup brown sugar
1 teaspoon salt
2/3 cup butter
2 cup flour
2 eggs
1 teaspoon pure vanilla or to taste
¼ cup sugar
1teaspoon cinnamon
canola oil for frying

Method:
Pre-heat oil to 375°
Place the water, brown sugar, salt, butter in a sauce pan and bring to a boil over medium high heat.
Remove from heat and stir in all of the flour.
Mix until the side of the pot is clean.
In a separate bowl mix the eggs with the vanilla and mix in with the flour mixture until completely incorporated.
Place the dough in a pastry bag fitted with a large star tip.
Heat the oil in a large pot to 365º. Test the temperature of the oil by dropping a small piece of the dough in the hot oil. The oil should bubble immediately. If not wait until the oil is hot.
Once the oil is at the right temperature, squeeze and cut a [4”] long churros into the oil.
Cook the churros in batches of 5-6 for [1] minute.
Turn and cook an additional 2 minutes or until the churros are golden.
Place the churros on a paper napkin lined plate to absorb the excess oil.
Mix the sugar and cinnamon on a plate.
Roll the churros in the cinnamon and sugar and serve immediately with the chocolate demitasse.

Strawberries and Minted Lemon Mascarpone topped with a Candied Jalapeno

The combination of the berry, mint and cheese is a match made in cupid’s culinary heaven!  The addition of the white balsamic adds a subtle touch followed by a sweet zing from the surprise of the candied jalapeno.
Yield: 6 servings

Ingredients:
24 large strawberries washed
1 cup mascarpone room temperature
1 tablespoon fresh mint finely chopped
1 tablespoon lemon zest minced
1 teaspoon candied jalapeno finely diced (see candied jalapeno recipe below)
½ teaspoon white balsamic vinegar
20 mint leaves washed
6 candied jalapeno rings (see candied jalapeno recipe below)

Method:
Wash and stem the strawberries.
Cut a small hole in the top of each strawberry with a mini melon baller or paring knife.
Cut 1/8” from the bottom of each berry so it may stand alone without tipping over during service.
Set aside in the refrigerator until needed.
Place the mascarpone and remaining ingredients except the mint leaves in a bowl and combine with a rubber spatula.
Remove to a pastry bag with a small star tip and set aside in the refrigerator for [30] minutes.
Arrange the strawberries on a plate or serving platter.
Pipe a small ½ teaspoon star in the center of the hole at the top of each berry.
Garnish the top of each berry with the mint leaves and 1 candied jalapeno.
Serve and enjoy!

Candied Jalapenos

Yield: 1 cup

Ingredients:
4 jalapenos
1 quart of water
½ cup sugar
2 tablespoons of rice vinegar

Method:
Wash and stem the jalapenos.
Slice the chiles into thin rings.
Place a saucepot over medium high heat with the water and bring to a boil.
Blanche the jalapenos in the water 30 seconds.
Remove to a plate lined with a paper towel. Pat the chile rings dry.
Place a small saucepan over medium heat with the sugar and vinegar.
Cook until the sugar starts to boil.
Reduce to a slow simmer and cook 5 minutes.
Remove the sugar from the heat and stir in the chiles.
Pour out on to a papered sheet pan and allow to cool completely.
Set aside until needed.

Beauty from the Inside Out,

“Spa-tini” Recipe from Chef Bill

Please DO try this at home! I would like to share the recipe for the special “Spa-tini” featured  in our Wake Up Buttercup Pedicure at Glen Ivy Hot Springs in Corona.

I was raised by a carrot juicing, healthy, raw-eating Grandfather — healthiest person I ever knew — so the incredible benefits of carrots were well known to me at an early age.  Wonderful for maintaining sharp eyesight, building strong bones and giving you a full head of hair (I must have had one carrot too few as a kid), but that is just the beginning!

Carrots are full of beta carotene, Vitamin A which accounts for their high levels of antioxidants, as well as Vitamin B and E. All of these help in fighting cancer and building up your immune system.  The orange and pineapple juices fill in the spaces with Vitamin C, B6, Potassium, Thiamine, Manganese, and a multitude of other minerals which aid in more immune system strength, promoting cell growth and collagen for our muscles and tendons. To top it all off I’ve added in ginger, which is not only sumptuous, it has a host of benefits also. Best known as an aid for nausea and stomach discomfort, it is also an inflammatory and helps with circulation – great for those who suffer from arthritis.

With all the great nutritional benefits packed into this powerful spatini, I also forgot to mention that it tastes delicious too.

Enjoy!

-Chef Bill Wavrin

Carrot Pineapple Spatini

Yield: 6 – 6 ounce servings

Ingredients
6 carrots
1 ounce fresh ginger root
8 ounces pineapple juice
4 ounces orange juice

Method
Wash and juice carrots.
Blend the ginger with a portion of the juice and add. It must be well blended, as to break down all the fiber so if the fiber is too tough, strain.
Place all of the ingredients in a pitcher and serve alone or with ice.

Nutritional information, per 6 ounce serving:
96 calories, trace fat
30450 units Vitamin A
31 mg. Vitamin C
1 mg Vitamin B1 Thiamine
511 mg Potassium
45 mg Vitamin B9 Folacin