Don't Forget to Grab Breakfast!

Not many people realize it but eating breakfast is the secret to staying healthy.

 No matter how busy you are, it's important to fuel your body so that you can have energy throughout the day. Eating a good breakfast sets the tone for the rest of the day. So don't overlook this important meal. Select healthy options that fit your, taste and lifestyle.

 The benefits of a healthy breakfast are:

Jumpstart your metabolism from the overnight fast: Breakfast is considered an important meal because it breaks the overnight fasting peri­ods and replenishes your supply of glucose. Glucose is your body's energy source and is broken down and absorbed from the carbohy­drates you eat. In the morning, after you have gone without food for as long as 12 hours, your glucose levels drop. When this happens, your body compensates by releasing the glu­cose that has been stored in your muscle tissue and liver, called glycogen. Once all the energy from the glycogen stored is used up, the body breaks down fatty acids to produce energy. Without carbohydrates, fatty acids are only partially oxidized, which can cause reduced energy levels.

Give your brain fuel to enhance, concentration:

Eating breakfast improves your thinking ability and keeps you at top mental performance.  It provides your brain with fuel to enhance problem solving and memory retention.

The Perfect Sandwich

For a quick lunch that is easy to make and has all of the nutritional ingredients you need for your day.

Sandwiches are the most popular food prepared at home, with more than one-third of all home-prepared lunches including a sandwich. Here are some simple tips to make sure your sandwich fits into your healthful eating plan.

Choose a whole-grain bread, roll or pita pocket for more fiber. Choose 2 to 3 ounces of lean meat or poultry for protein, iron and other nutrients and a slice of cheese to boost the calcium content.

Use lean roast beef, ham, chicken breast or turkey. Make or order tuna, ham or egg salad with less mayonnaise or with reduced-fat or fat-free mayonnaise.
Ask for a spread that adds flavor but not fat and calories, such as mustard or fat-free dressing. Load up on vegetables such as red or green peppers, tomatoes, cucumber, onions or grilled veggies.

After you make your perfect sandwich, choose a side such as carrots or green pepper sticks instead of chips or creamy salads. Enjoy!
 

Early Garden Foods

One of the earliest garden foods are green onions. Many times immature onion bulbs are left undiscovered in the ground when the mature onions are harvested in the fall.  These tasty green shoots are one of the first things to appear in the spring garden. Green onions or scallions are really immature onions. Scallions are harvested while their tops are still green and before the bulb takes its full shape.
Green onions can be eaten raw or cooked and have a milder flavor than their onion relative.

If you don't garden and must purchase your green onions in the store, only buy green crisp tops and white bottoms. In general, the more slender bottoms will have a sweeter taste.

Green onions  wilt within a couple days, so it’s best to use them immediately. However, if you must store them, refrigerate them in a tightly closed plastic bag up to one week.

Below is a recipe you may want to try with some of your first green onions this spring.

Avocado Green Onion Party Dip


Preparation Time: 30 minutes

Number of Servings: 7


Ingredients:
1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds

Directions:
Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with vegetable crudités and melba toast rounds, allowing ½ cup vegetables, 4 melba toast rounds and 8 Tbsp dip per serving.