Tag Archives: breakfast

Get Cultured

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How to Choose the Best Yogurt
You want to eat healthier, so the next time you swing by the dairy case, you reach for the yogurt. Healthy, right? Perhaps…

There are so many yogurt products out there, and many of them are absent of all the redemptive qualities that make us seek it out in the first place. Here’s a list of guidelines to help you choose a tasty yogurt that gives you all the health benefits you’re craving.

Personally, I prefer low-fat over fat-free yogurt. The texture tends to be more satisfying and I find that little bit of fat keeps me feeling full longer. Compare the labels and you might be surprised to find that there is little difference calorically between the two. You should, after all, enjoy what you’re eating.

When choosing yogurt, look for Low-Fat or Fat-Free Yogurt that contains (per 6-ounce serving):

  1. Has the official “LIVE AND ACTIVE CULTURES” Seal.
  2. No more than 180 calories.
  3. No more than 1.5 grams of saturated fat. Saturated fat’s daily limit of 20 grams is easy to reach, so avoid it here.
  4. No more than 30 grams of sugar. Naturally occurring lactose accounts for about 12 grams; more means excess sweeteners.
  5. At least 20% of your daily calcium. This nutrient can be watered down by added sugars and filler ingredients.
  6. 300 mg of potassium. Okay, so this tip is a little picky, but if you can find it, go for it!

Remember:
“Plain” doesn’t have to be… Layer low-fat Greek yogurt with blueberries (or any fresh fruit), a thin drizzle of honey, and two or three finely chopped almonds. Mmmmm.

If it says “creme” or “custard” on it, nutritionally, it’s probably one step away from ice cream.

Basic Egg White Omelet

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I live on egg white omelets. They are fast, easy, packed with protein, and delicious. Plus, you can change the accompaniments and have endless variations. I swear by my Scanpan frying pan; it is truly nonstick and can make perfect egg white omelets using no oil or fat!

Basic ingredients:                         

  • 5 large egg whites
  • 1/2 teaspoon coarse salt

Optional ingredients:

  • Chopped herbs, such as parsley, chives, sage, and chervil
  • Freshly grated cheese, such as feta, Parmesan,  or manchego
  • Diced lean ham, one slice crumbled bacon, or smoked salmon
  • Sauteed vegetables, such as onions, peppers, chopped spinach, mushrooms, &c

The key to having delicious egg white omelets is the technique. When done right, you have delicious fluffy omelet, but done improperly you get a runny, rubbery mess.

  1. Heat your nonstick skillet over low heat. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy. Be sure not to do this in advance or the egg whites will deflate.
  2. Place your hand directly above the skillet. When your palm feels warm, the skillet is ready to start cooking. Working quickly, pour whisked eggs into the heated skillet. While shaking skillet back and forth over heat, stir with a heatproof rubber spatula for less than 1 minute. You want to keep eggs moving, incorporating any runny parts and some curds begin to form.
  3. Continue cooking, making sure eggs cover the entire surface of the skillet and using a spatula to push together any holes that may have formed. Top with one or more desired fillings.
  4. Run the spatula along right side of omelet to loosen eggs from skillet. Place spatula under right side of eggs, making sure that the spatula is well underneath the eggs to offer maximum support, and lift right side over left in one fluid motion. Folded omelet should look like a half-moon.
  5. Lightly press down on omelet with the spatula to seal omelet together. Do not press hard; you do not want to flatten the curds. Check to make sure the handle of the skillet is still facing directly out toward you.
  6. Lift up skillet with one hand, and hold a plate with your other hand. Tilt skillet, and let the curved edge of the omelet slide onto the plate.
Value given for omelet with no optional fillings or toppings:
Calories: 80
Fat: 0
Protein: 20 grams
Personal favorite filling combinations: asparagus, ham, and Swiss cheese; smoked salmon, chives, low fat sour cream; onions, peppers, mushrooms; tomatoes, basil, fresh mozzarella.