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Yesterday, I posted a healthy pizza recipe, but perhaps you’re not a pizza fan, have a gluten allergy/intolerance or want a lower calorie option. So I bring you egg or breakfast “pizza” – essentially like a frittata, with all the delicious possibilities of “toppings,” but without all the carbs.

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I use a silicon round baking dish, spray with non-stick cooking spray or grease with a little olive oil, put whatever veggies/other ingredients I want to use in the dish (pictured above – layer of fresh spinach, chopped mushrooms, shredded tuscan kale, sliced cherry tomatoes, shredded cheese, fresh dill), then pour in the eggs (today I used egg whites – it’s okay if the egg mixture is below the level of the veggies, just try to pour the egg evenly over the veggies so that they are coated), sprinkle with salt and pepper and pop in the oven (400 degrees F for ~20/25min, like with the pizza the center will take the longest to cook, should be firm but fluffy). Adjust the thickness/quantity of egg depending on if you’re cooking for 1 or 2 people.

Slice it up like a pizza and serve with a side of fruit salad for a nicely balanced breakfast (or lunch or dinner)! Each slice is also great topped with avocado slices and/or wrapped up in a whole wheat tortilla. Great Sunday morning meal to fuel my mid-day run – thank goodness it’s finally “warmed up” today to slightly above freezing!

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Sadly, the frigid weather continues in NYC, with yet more polar vortex temps and another snow storm today. I’m thankful it’s not as bad as Boston, but still – I’m OVER IT! Especially since all I hear about from my family in California is how unseasonably warm and gorgeous it is right now. I mean come on, people swimming in the Pacific in Santa Cruz in February?!

I entered a 4M NYRR race in Prospect Park this morning but couldn’t motivate myself to get out of bed early this morning. It was the first time I’ve not shown up to a race – but to be fair, going all the way to Brooklyn for a 4 miler in this weather just didn’t seem worthwhile. To make up for it, I allowed myself to sleep in (much needed) and then E and went on an enlarged “loop” of Central Park, from Stuy Town to the East 60th street park entrance, around the park (plus an extra reverse Harlem Hill loop), back downtown and ending at TJ’s for our weekly shop. It was COLD – as in my hand warmers and two pairs of gloves felt useless and I thought I was getting frostbite COLD – but fitness wise, I felt strong and it was reassuring to know that I’ve been able to somewhat maintain my endurance since my longer runs this past Fall. My speed is another story…I did my first treadmill run of the year last week with some 1min x 8 intervals at 9mph, and it was surprisingly difficult!

By the time we got home, we were freezing, starving and in need of a filling, hot, delicious meal. We often make eggs post-run, and I had some pizza dough in the fridge, so I decided to do a twist on Florentine pizza (egg, spinach, cheese), which I’ve had in restaurants and LOVE. I make pizza all the time with a wide variety of veggie, meat and/or cheese toppings, but this one was so awesome that I decided to finally do a pizza recipe post! Here are a few other pizza variations I’ve made in the past (chicken sausage/veg/feta, cherry tomato/veg/mozzarella, zucchini/veg/feta).

IMG_5796  Pizza night Fresh out of the oven

This one isn’t so much a recipe as a choose your own adventure type of meal. I always use a rainbow of veggies and some cheese, but the rest varies depending on my mood. The (+) stands for whatever you want to include to make the pizza a bit more exciting (and ideally, to boost the protein content) – for example, chicken sausage, eggs, a different cheese, pesto or tomato sauce as a base, etc. I also like to think of the (+) as standing for extra nutritious – obviously you make this whatever you want it to be, but it has the potential to provide a ton of vitamins, minerals and fiber from all the veggies and whole wheat dough, lean protein and a little fat. I love Trader Joe’s whole wheat pizza dough, as it is fast and easy to use, cheap, nutritious, and freezes nicely, but you can certainly make your own or use another brand.

If you use TJ’s, one ball of dough is enough for 2 thin crust pizzas (1 pizza = 8 slices –> feeds two people), which I recommend if you’re trying to keep the calories under control with all the toppings (and if you’re like me and want to save room for a little wine and dessert). If you’re feeling especially hungry, try pairing with a side salad and make sure you include a protein topping to make it a filling and balanced meal. Here are some before and after shots of today’s pie {cage-free large eggs, goats cheese, zucchini, kale, spinach, light shredded mozzarella, sundried tomatoes, mushrooms, red onion, TJ’s quinoa pesto as a base}.

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Ingredients

Whole wheat pizza dough (½ of TJ’s dough ball)
A little flour to work with the dough
Cheese of choice (I like TJ’s shredded fancy light mexican blend, goats cheese, and/or feta)
Sauteed veggies of choice (My favorites: shallots, red onion, spinach, kale, sundried tomato, cherry tomato, zucchini, yellow squash, mushrooms, eggplant)
Olive oil (to cook veggies)
Salt and pepper (to taste)
Possible (+)  items: Chicken or regular sausage, eggs, pesto (TJ’s quinoa pesto is amazing as a base), tomato sauce, other meat/soy/other toppings of choice

Directions

  1. Let pizza dough sit at room temperature for 15-20 minutes
  2. Preheat oven to 425 degrees F
  3. Chop/sautee your toppings of choice (veggies, sausage, etc) – make sure the veggies aren’t too watery to get a nice, crisp pizza (tip – don’t crowd the sauté pan to prevent from steaming and thus getting soggy)
  4. Flour work surface and hands, then stretch the dough outwards into a small circle, place in greased pizza pan and stretch further to fit the pan (I use a metal pan as pictured above – I haven’t found pizza stones to be any better). If the dough shrinks back slightly keep stretching it until it stays (starting to put the toppings on helps too).
  5. If you’re using pesto or tomato sauce as a base, put that on first. Then put a layer of cheese if using (I sprinkle on a thin layer of shredded cheese). Evenly spread veggie toppings (and meat if using) next. Then finish off with another sprinkle of shredded cheese and/or little pieces of other cheese (e.g. feta, goats cheese, ricotta etc). If you’re using eggs, crack 1-3 eggs on top of the pizza (spaced apart evenly if more than 1).
  6. Place in oven for ~12-15 minutes. Keep an eye on the pizza to make sure the edges don’t get burned (they should be crispy and nicely browned) and to check the progress of the eggs. In my oven, 15min was perfect for the eggs – whites cooked but yolk still slightly runny. Sometimes the middle cooks more slowly than the edges (perhaps a downside of the pizza pan vs pizza stone)
  7. Take out of the oven, cut into 8 slices, and enjoy!

Yield: 1 pizza, 8 slices

Serving size: 4 slices

It’s Sunday and growing up, that meant one thing in my house: a big stack of my Dad’s amazing pancakes! I usually make my healthier wholegrain Triple B pancakes, but today I decided to experiment with my new (well, inherited) waffle maker.

I’ve never made waffles before. I wanted a runner-friendly recipe given I have the NYC Half Marathon next weekend – something with whole grains, healthy fats and some protein – that would make a crispy on the outside and fluffy on the inside waffle. The results were SO incredible I confess I may be a waffle girl now! Also, the recipe is super easy – a big plus in my book given how much work I have to do today.

Here’s a photo of what I came up with post-syrup pre-loading them up with fresh berries and a dollop of almond butter:

Whole wheat waffles

This was a really nice way to celebrate my return to running after taking a nasty spill on the subway stairs almost two weeks ago. Being the klutz that I am, I managed to fall right on my knee in the exact same spot I fell on last September when I fell off my bike. Pure talent! This was off course two days after I had finished my second 20 miler after a really strong long run sequence over the previous 3 weeks (20M – 18M – 20M) so it was a real bummer. Thankfully I didn’t break anything and only had to take a little over a week off. I ran 14M with some marathon pace miles at the end yesterday without any pain, which was awesome especially in the beautiful weather. I’ve definitely lost some fitness (and wasn’t exactly running as fast as usual before that) so I’m not expecting to break any records next weekend, but I am excited to race! I can’t believe it’s been 8 months since my last race and a full year since my last half marathon. But I digress from my waffles…

View/print my whole wheat banana ricotta waffle recipe or see below for details.

Enjoy!

Recipe: Whole Wheat Banana Ricotta Waffles

Ingredients

  • 2 large eggs

  • 1 ¾ cups nonfat or low fat milk (or almond milk, soy milk etc)

  • ¼ cup oil (I used olive oil since that was all I had around – tasted fine – canola oil is a good choice)

  • 1 tablespoon honey

  • 1 tsp vanilla

  • ½ teaspoon ground cinnamon

  • ¼ teaspoon baking soda

  • 1 ½ cups 100% whole-wheat flour

  • 2 teaspoons baking powder

  • ⅛ teaspoon salt

  • 1 ripe, mashed banana

  • ~ ¾ cup ricotta, can do a little more or a little less (I love Calabro brand nonfat ricotta, which my local Whole Foods carries – very fluffy – do not recommend TJ’s nonfat version, their part-skim may taste better).

  • Maple syrup (I prefer to warm mine up before serving)

  • Toppings of choice: fresh fruit (berries, sliced banana, etc), nut butter, chopped walnuts or pecans (you can also put these into the batter), jam, etc

Directions

  • Preheat your waffle iron (mine makes 2 waffle squares, as pictured above).

  • In a large mixing bowl, whisk together eggs, mashed banana, milk, vanilla, ricotta, oil, honey, cinnamon, and baking soda until well combined.

  • Add in flour, baking powder, and salt and whisk together until the large lumps disappear.

  • When the waffle iron is hot, spray or brush with cooking oil and then ladle some batter onto the center of the iron (don’t fill completely as it will then overflow). Follow instructions of your waffle iron – mine took about 3-4 minutes to cook. They should be golden brown and crispy to the touch.

  • Eat as you go as we do or keep the waffles warm until you finish cooking all of them. Serve with pure maple syrup and other toppings of your choice.

Yield:

With my waffle iron, this recipe made about 6.5 servings (1 serving = 2 waffle squares pictured above), which should feed about 3-4 people depending on how hungry you all are (E and I could easily eat all of these ourselves, although we managed to save 4 squares for tomorrow). I have also cut this recipe in half, which makes a good amount for 2 ppl (about 4 squares per person). Keep leftovers in the fridge (each square fits nicely in the toaster) or freeze for another Sunday when you’re feeling extra lazy!

Nutrition info per serving (2 squares):

Without  toppings and using olive oil, nonfat milk, nonfat ricotta, and 1 medium banana, 1 serving is about 245 kcal, 10.5g fat (mostly unsaturated), 30g carbohydrate, 9.7g protein and 3.2g fiber.

Those were the first words I would hear every weekday morning between the ages of about 6 and 12, when my Dad used to waltz into my room, open all the blinds and try to coax me out of bed to get ready for school. I grew up in Santa Cruz, only a five-minute walk from the beach, so on most days a thick fog greeted me as I unwillingly opened my eyes. But occasionally, sunlight would come streaming in, and I would hop out of bed without my Dad having to yank the covers away.

On Sundays, there was no need for him to come into my room – I would awake naturally to the smell of his delicious pancakes, which permeated every room of the house, and the faint sound of jazz. I can’t really remember a Sunday from my childhood beginning in any other way (except for, occasionally, a guest appearance of my Mom’s waffles)…

Pancakes were the only thing my Dad ever cooked, aside from grilling meat on the BBQ. He was known for his pancakes – my friends would come over on Saturdays, excited that a delicious breakfast awaited them if they spent the night. Even my Dad’s discovery that he was allergic to gluten (the horror!) later in life couldn’t stop our family tradition – he just amended his recipe, and surprisingly, I could hardly tell the difference.

My Dad’s pancakes are thin, not quite as thin as a crepe (particularly with the gluten-free recipe) but pretty close, and he would gradually make a gigantic stack as the rest of us woke up and made our way into the kitchen. He always seemed to make far more than we could ever eat, but somehow we always finished them. They were just too delicious to throw away.

He was a pancake purist, refusing to put anything extra into the batter (nuts, blueberries etc) – just some butter and pure maple syrup on top. I ate them as they were served for many years, but then at some point I started to make him save me some of his batter and would spice it up with a dash of cinnamon and some ripe mashed banana. He didn’t seem to approve, but let me have my way. I finally made him taste of one “my” pancakes and eventually, he admitted that he really liked them. I soon heard reports from my Mom that bananas had become a fixture of their Sunday pancakes, which made me smile!

Now when I go home to visit, I wake up on a Sunday and go for a run on the beach, motivated by the FACT that there will be a big stack of banana pancakes waiting for me upon my return, along with freshly squeezed orange juice and a big cup of steaming coffee. Sometimes my sister will have come down from the East Bay to see me, and we all sit together as a family, just like we used to as kids. Even better, if the fog has already burned off, we eat out on our back deck and soak up the California sunshine. That type of morning is probably one of my favorite things about being home and I really do miss it.

Although my Dad hasn’t served as my personal alarm clock in awhile, either with his cheerful “Rise and shine!” or his pancake prowess, I still can’t help but associate Sundays with pancakes. And given that I’m almost always in training these days, I usually link Sundays to long runs as well. So this morning was particularly special when my alarm went off at 8:45am and I opened my blinds – Good-morning sunshinehaven’t seen you in awhile! Pure blue skies and crisp January air – perfect running weather, or shall I say, gearing up for pancake eating weather?

When I got back from my awesome 10.5M/90min run along the river  (and had already had my cappuccino), only one thing was on my mind – PANCAKES. What better way to reward my efforts and make my Sunday complete?! And I don’t know about you, but everything tastes better when I’ve earned it! Unfortunately, I didn’t have my Dad’s recipe – which now that I think of it, is strange – but it was fine, because I was craving something a bit more wholesome anyway.

I turned to the NY Times Recipes for Health section for inspiration, since I had recently made some delicious pancakes based on this Oatmeal Buttermilk Blueberry Pancake recipe. Last time, I added cinnamon and mashed banana to the batter, and because I didn’t have any blueberries, I instead baked sliced bananas glazed with cinnamon and honey to place on top of the pancakes.

Today, I used fresh blueberries in the batter as well as for on top of the cooked pancakes. I added two small ripe mashed bananas, cinnamon, and chopped walnuts to the batter, and used skim milk rather than low-fat and brown sugar rather than white. Also, like last time, I didn’t use real buttermilk, but instead made an easy substitute: just get a 1 cup measuring cup, put in 1 tablespoon lemon juice, fill the rest with milk and let stand for 5 minutes. This recipe calls for 1.5 cups, so I also took a 1/2 cup measuring cup and put 1 teaspoon lemon juice and filled the rest with milk.

The end-result was incredible – fluffy, wholesome pancakes bursting with juicy blueberries. No butter necessary, I promise. In the words of my Dad, as he always said upon his first bite, “These are delicious, if I may say so myself!”

So if you’re in a Sunday pancake mood but want something healthier than what you’d find in a restaurant, then try my Triple B (banana, blueberry & buttermilk) Pancake Recipe! Please note, however, that this recipe is best if you let the batter stand for one hour (or make the night before and refrigerate). The first time I made these, I was too impatient and they came out fine, but I must say, if you can wait, it’s definitely worth it.

Here are some photos for inspiration:

So rise and shine everyone – it’s pancake time!

Welcome to FFR

Hi, I'm Claire! I’m a Registered Dietitian Nutritionist (MS, RD, CDN) and a Road Runners Club of America certified coach. This is where I share my latest adventures in running, racing, food & travel! If you'd like to work with me, please visit my professional website, Eat for Endurance.

My PRs

Marathon (Chicago): 3:33:18
Boston Marathon: 3:36:14
Half-Marathon: 1:37:21
10M: 1:14:52
10k: 44:52

My latest photos

This morning's breakfast bowl isn't exactly pretty, but really delicious and filling! Two fried eggs in a pan with black beans (I used 1/2 cup = 1 serving), a little feta, a few spoonfuls of ricotta, some pesto (random but had some leftover and tastes great with eggs), and 1/4 avocado. Cooked all together for a high protein tasty breakfast! Awesome @onepeloton endurance ride earlier today with my buddy @mattwilpers before enjoying some family time outdoors on this beautiful day. Arielle came to visit afterwards and clearly is a big Peloton fan too! Speaking of which, check out the latest episode of the Clip Out (a Peloton fan podcast) - had such a great time talking all things nutrition and Peloton with @clipoutcrystal and Tom, who are hilarious btw! (Link in bio - my segment ~20min in). Wishing everyone a very happy first day of Fall! 🍁🍂 It's my favorite time of year to get out into nature and go for a run. L'Shana Tova to those who celebrate! We started the New Year with some apple picking at @wilkloworchards on our way back to NYC yesterday. Was so much fun, and Arielle was a great little helper! We don't have much food in the house after being away so these crisp local apples with almond butter will be our tasty, healthy snacks today. Getting ready for the loooong drive back to NYC after unplugging in Lake Placid for my bday! Fueling with a bowl of 5% plain Greek yogurt, bananas, peaches, and apple cinnamon granola. Not much of a view from our balcony this morning of Mirror Lake - swipe right for our view yesterday! So beautiful and peaceful here - minus screaming baby, of course. 😂 #Tbt to earlier this week, when one of my awesome @nutritionenergy clients surprised me with a @levainbakery cookie after we talked about them at our last session. I had planned to save half for my husband (those cookies are seriously dense!), but it was so delicious, I changed my mind and had the second half later in the day. Did I feel bad about it afterwards? Did I end up skipping dinner or working out more to compensate? Nope! I had already eaten a healthy balanced lunch, and it's not everyday that I enjoy such a decadent treat (although you will find me having smaller treats quite often 😀).

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