Page 21 - Florida Sentinel 1-26-18

Recipes
Pina Colada Smoothie
You might find it difficult to come up with a good breakfast that doesn’t contain either flour or sugar. While most folks might be happy with eggs, bacon, and bread, it is time to replace the classic cereal/toast/pancakes with something healthier.
Think about it. What “normal” breakfast do you know of that contains no flour or sugar? That leaves out bread, bagels, croissants, muffins, and most commercial cereals. Even or- ange juice—which is often nothing more than orange flavored sugar water—wouldn’t make the cut.
So what’s the secret to creating a breakfast that still tastes amazing without flour and sugar? A generous helping of vegetables, fruits, and nuts— and, really, how can you go wrong with that?
Remember: You ARE WHAT YOU EAT! And in the majority of health studies, breakfast is THE most important meal of the day.
Get a boost of energy and feel like you're on vacay.
1 can coconut milk
1 banana
2/3 c. frozen pineapple
1/3 c. Frozen Mango
1 scoop Protein powder Pineapple wedge, for garnish
Directions: Combine coconut milk, banana, pineapple, mango and protein powder in a blender and blend on high until smooth.
Garnish with a wedge of pineapple and serve.
Winter Breakfast Cereal
Wake up to a warm, creamy bowl of sweet potato, grains, fruit, and nuts.
This is a great recipe for using up any leftover cooked winter squash or grains. You can double,
triple, or even quadruple the ingredient amounts to make multiple bakes at once. They last for sev- eral days covered in the fridge. Just reheat and serve with nuts and fruit.
Coconut oil spray
1 extra large egg
1/3 cup unsweetened vanilla almond milk
1 Tbs. 100% pure maple syrup, optional
1 tsp. vanilla extract
1 tsp. cinnamon
1/2 cup baked garnet yam (or cooked quinoa, whole grain rice, pumpkin, or a combination)
1 cup berries (thawed and drained, if frozen) or finely chopped seasonal fruit, divided
2 Tbs. chopped toasted walnuts or other nuts or seeds
Directions: Preheat oven to 375°F. Spray small baking dish (or large ramekin) thoroughly with co- conut oil, and set aside. Whisk together egg, almond milk, maple syrup, if using, vanilla, and cinnamon until smooth and frothy. Whisk in yam, stir in 3⁄4 cup berries, and transfer mixture to prepared baking dish. Bake 30–40 minutes until top is just dry. Top with wal- nuts and remaining 1⁄4 cup berries to serve.
Cauliflower Hash Browns
It’s a vegetable that most of us pass by in the store. But it is packed with nutrients.
1/2 medium head cauliflower 1 large egg
1/2 c. finely chopped onion
1 c. shredded Cheddar
cornstarch
kosher salt
Freshly ground black pepper 1 tbsp. extra-virgin olive oil
Directions: Grate cauli- flower on a box grater until shredded. Transfer to a medium bowl and add egg, onion,
cheddar and cornstarch. Season with salt and pepper. In a large skillet over medium-high heat, heat oil. Add spoonfuls of cauliflower mixture and shape into a patty. Cook until brown and crispy, 5 minutes, then flip and cook 5 minutes more. Repeat with remaining cau-
liflower mixture.
Donut Apples
For when you need to take a break from the real stuff. Chocolate is good for you, and well, the sprin- kles..what better way to get your children to eat more apples.
12 oz. cream cheese, softened, cut into thirds 2 tsp. honey, divided
1/2 c. melted chocolate
1-2 drops pink food coloring
3 apples
Assorted sprinkles, for decorating
Directions: Divide cream cheese among three small bowls. In one bowl, add 1 teaspoon honey. In another bowl, add melted chocolate. In the last bowl, add remaining teaspoon honey and pink food coloring. Stir each bowl together until combined.
Slice apples and use a biscuit or cookie cut- ter to hollow out centers.
Spread mixtures on apple slices and top with sprinkles.
FRIDAY, JANUARY 26, 2018 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B