Near the end of summer, fresh blue berries are plentiful and delicious. They are also a superfood, with many health benefits. You can also use them in many different desserts or jams.

Following is basic recipe that I use for a topping on cheesecake, fresh baked bread, crumble, french toast or just by itself with a spoon! Use your imagination and enjoy the result. This recipe is very quick and easy and tastes wonderful.

- 2 cups fresh or frozen blue berries
- 2 Tablespoons water
- 1/2 cup (or less) splenda

Bring to a boil and simmer for 2 minutes. Then combine:

- 1 Tablespoon water
- 1 Tablespoon cornstarch
- 1 Tablespoon lemon juice

Add to the hot blue berry mixture until thick (about 30 seconds) and remove from heat. If you want it thicker, just add more cornstarch and water.

Posted on August 22nd, 2010 by neslyn
Filed under: Breakfast, Sweet Tooth | No Comments »

This is so quick and easy, you can eat it for breakfast or lunch, or make it ahead and just warm up in the microwave.  Much healthier and lower in fat than the fast food restaurants.

• 1 English Muffin (body wise whole wheat)
• 3 Tablespoons Egg Creations (or one whole egg)
• 1 light cheese slice (1/2 slice is enough)
• 1 tsp. calorie reduced mayo

Cook egg in a small circle.  Toast english muffin, top with cheese slice while the muffin is still hot so that it will melt.  Place cooked egg circle on top of cheese and top with any vegetables you like (tomato, peppers, onion, etc.)  A little spread of mayo on the muffin (or ketchup) and you have a wonderful healthy meal.

Calories: 215, Fat: 3.5, Carb, 27, Fibre: 4, Protein 16.

Posted on February 21st, 2009 by neslyn
Filed under: Breakfast, Lunch | No Comments »

This is a quick easy meal in a shake – make it and take it.  A few options are included to add protein.  This is best made in a blender, but if you don’t have one, just whisk all ingredients.

• 2 cups soy Fat Free Beverage (or skim milk)
• 1 Cup unsweetened apple sauce (if you are travelling, you can buy a baby food jar of apple sauce or experiment with different flavors i.e apple strawberry)
• 1/2 cup oatmeal or oat bran (or pouch of instant oatmeal)
• 1/2 tsp. cinnamon
• 1 Tablespoon honey (or less)

optional (choose any combination of the following):

• 2 Tablespoons fat free cottage cheese
• 2 Tablespoons yogurt (plain or vanilla)
• 1 tsp. ground flaxseed
• 1 tsp. psyllium seed husk
• 1 Tablespoon protein powder

Blend until smooth, let stand 5 minutes and add 1 cup ice cubes (if desired) and blend again.  Serves 2.  Thanks to Wendy Christie for this recipe.

per serving (without the extras): 250 calories, 8 g protein, 4 g total fat (1 g sat fat) 0 mg cholesterol, 48 g carbohydrate, 3 g fibre, 290 mg sodium, 250 mg potassium.

Posted on February 21st, 2009 by neslyn
Filed under: Breakfast, Dairy/Drinks | No Comments »

Serve holandaise sauce over eggs/english muffin for a healthy version of eggs benedict.  Also terrific served over steamed asparagus. 

• 3/4 cup buttermilk (or 3/4 cup skim milk plus 1 T vinegar)
• 1 Tablespoon cornstarch
• 1/2 tsp. salt (optional)
• pinch of cayenne
• 1 large egg
• 1 Tablespoon lemon juice

Whisk 1/4 cup buttermilk, cornstarch, salt and cayenne in heavy skillet until smooth.

Mix in lightly beaten egg and remaining buttermilk.

Cook over medium heat and simmer, whisking until thick.

Remove from heat and add lemon juice. 

Variations:  To make Sauce Moutard, add 2 tsp. Dijon mustard.  For Sauce Maltaise, use 1 1/2 Tablespoons organge juice in place of the lemon juice.

Make ahead tip: cover and refrigerate for up to 2 days.  Reheat in microwave on high for 1 to 1/2 minutes, stirring once.

Posted on November 19th, 2008 by neslyn
Filed under: Breakfast | 1 Comment »

Cheryl Huxter serves this fabulous granola for breatfast at her B & B in Steady Brook, Newfoundland (just outside of Cornerbrook).  It helped me win my age group at Ironman Newfoundland 70.3.  It tastes great!  She keeps it in the freezer.  I made a few changes and additions, but add or delete any ingredients as you like.

Mix all ingredients together in a large bowl.  Serve with milk or soy beverage.

• 4 cups rolled oats
• 1 cup raw wheat germ
• 1 cup coconut (unsweetened)
• 1/4 cup sunflower seeds
• 1/4 cup sesame seeds
• 1/4 cup flax seed (ground)
• 1 cup butter or canola oil
• 1/2 cup honey
• 1 Tablespoon milk
• 1/2 tsp. salt
• optional
• 1 cup raisins
• 1 cup chopped dates
• 1 cup almonds
• 1/2 cup pecans
• 1/4 cup oat bran
• 1 cup chopped apricots
• 1/4 cup quinoa
• shake of cinnamon/nutmeg

For more information about this B & B – www.Huxters.com – they also offer salmon fishing as well as healthy foods.  Great place to stay.

Posted on August 20th, 2007 by neslyn
Filed under: Breakfast | No Comments »