The Sweet Life Cooking Demo Series April Rise & Shine!

Transcription

1 The Sweet Life Cooking Demo Series April 2018 Rise & Shine! 1

2 Frittata-Garden Vegetable Serving size: ½ cup muffin; makes 6 servings Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes ¾ cup of fresh asparagus, chopped About 1 cup fresh mushrooms, sliced 1 cup egg whites (about 8 egg whites) 4 oz. gruyere cheese 2 teaspoon chopped fresh chives Non-stick cooking spray 1-2 tsp canola or any vegetable oil 1 medium yellow onion, julienne 2 teaspoon balsamic vinegar salt and pepper to taste 1. Begin with preparing the sautéed mushroom: Heat about ½ tsp oil in a sauté pan or skillet over medium heat; add sliced mushrooms and sauté until softened. 2. Next, prepare caramelized onions: Heat about ½ tsp oil in a sauté pan on medium heat. Add julienned onions to the pan and sauté, stirring frequently until onions are fully wilted and golden brown. Add balsamic vinegar, salt, and pepper to the onions. Stir to combine thoroughly. 3. Next, begin making the frittata by coating a large muffin pan with non-stick cooking spray or oil. 4. For each frittata, place 1 oz. of caramelized onions, 1 oz. of asparagus, and 1 oz. of sautéed mushrooms into each muffin slot. 5. Pour 1 ½ oz. of egg whites over filling. Top each frittata with 1 tablespoon of cheese. 6. Place pan into the oven and bake at 375 F for minutes. 7. Garnish each frittata with 1 teaspoon of fresh chopped chives. Per serving Calories: 81, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 12mg Total Carbohydrate: 4g, Dietary Fiber: 1g, Sugar: 2g Protein: 9g, Sodium: 106mg, Potassium: 188mg Adjusted from: Sodexo recipes 2

3 Mojito Green Smoothie Serving size: 6-8oz; makes 4 Servings Prep time: 5 minutes Total time: 5 minutes 1 cup unsweetened coconut water 1/2 cup mango 1/2 cup fresh spinach 1/2 cup cucumber, peeled and seeded ¼ avocado 1 Tbsp lime juice 1 Tbsp chia seeds 4-5 fresh mint leaves 1 tsp honey or 2-3 drops of liquid stevia Ice 1. Wash all produce. 2. Peel, seed, and chop cucumber. Peel and chop mango. 3. Combine all ingredients in a high-speed blender. 4. Blend until smooth and well combined. 5. Serve into 6 individual servings (~3/4 cup). Serve cold and enjoy! Per serving Calories: 54, Total Fat: 3g, Saturated Fat: 0g, Cholesterol: 0mg Total Carbohydrate: 8g, Dietary Fiber: 2g, Sugar: 5g Protein: 1g, Sodium: 6mg, Potassium: 200mg 3 Adjusted from:

4 Golden Milk Serving size: 2 cup; makes 2 servings Prep time: 1 minutes Cook time: 4 minutes Total time: 5 minutes 2 cups unsweetened almond milk (or coconut or soymilk) 1 Tbsp virgin coconut oil 1/2 Tbsp fresh ginger, grated - or 1/8 teaspoon ground 1 Tbsp fresh turmeric, grated - or 1/4 teaspoon ground 1/2 tsp Ground Cinnamon, plus additional for serving Sweetener of choice: stevia, about 2 tsp honey, or maple syrup 3-4 black peppercorns (optional?) 1/2 teaspoon pure vanilla extract (optional?) Optional (ground cardamom, or ground cloves) 1. Whisk milk, cinnamon, turmeric, ginger, honey, coconut oil, and peppercorns in a small saucepan; bring to a low boil. Reduce heat and simmer until flavors have melded, about 10 minutes. 2. Strain into mugs and top with a dash of cinnamon. Per serving Calories: 111, Total Fat: 8g, Saturated Fat: 6g, Cholesterol: 0mg Total Carbohydrate: 9g, Dietary Fiber: 1g, Sugar: 7g Protein: 3g, Sodium: 48mg, Potassium: 141mg 4 Adjusted from:

5 Overnight Honey-Almond Multigrain Cereal Serving size: 3/4 cup, makes 3 servings Prep time: 5 minutes Total time: 10 minutes (not including sitting time) 1/3 cup steel-cut oats 2 Tbsps uncooked pearl barley 1 1/4 cups water 1/8 tsp salt 1/4 tsp ground cinnamon 1/8 tsp ground nutmeg 1 Tbsp sliced almonds, toasted 1 Tbsp honey 1. Combine oats, barley, and 1 1/4 cups water in a microwave-safe 4-cup bowl. Cover and refrigerate 4 hours or overnight. 2. Uncover bowl, and stir in salt. Microwave, uncovered, at HIGH for 6 minutes or until most of liquid is absorbed, let sit for a few minutes, then stir in 1/4 tsp cinnamon and nutmeg. Top with almonds and honey. Per serving (without toppings) Calories: 149, Total Fat: 4g, Saturated Fat: 0g, Cholesterol: 0mg Total Carbohydrate: 25g, Dietary Fiber: 4g, Sugar: 6g Protein: 5g, Sodium: 34g, Potassium: 139mg Adjusted from: 5

6 Coconut Chia Pudding Serving size: ½ cup, makes 6 servings Prep time: 3 minutes Total time: 3 minutes 2 cups unsweetened coconut milk ¼ cup chia seeds 1 Tbsp honey or agave nectar (or more to taste) ¼ tsp cinnamon 1 cup berries of your choice 1 Tbsp unsweetened shredded coconut 1. In a small bowl or large jar, stir together the coconut milk, chia seeds and your choice of sweetener (sugar or agave nectar) and cinnamon. 2. Chill in the refrigerator for at least 4 hours or until the chia seeds puff and expand. 3. Pudding may be stored in an airtight container in the refrigerator for up to 3 days. 4. Before serving, stir once and spoon about ½ cup of pudding into serving dishes. 5. Garnish with ¼ cup berries and about ½ Tbsp of coconut flakes and serve immediately. Per serving (without toppings) Calories: 81, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 0mg Total Carbohydrate: 12g, Dietary Fiber: 4g, Sugar: 6g Protein: 2g, Sodium 9g Adjusted from: 6