Stepping Up: Thanksgiving breakfast

Overeating and the holidays - do you do it? We have some of your stories and we get some tips from dietitians Jamie DeRoose and Jennifer Clary.

 

 

 

 

 

Here are today's healthy recipies for a Thanksgiving breakfast meal and five great tips for not overeating.

 

top 5 tips:

 

1.       Practice Portion Control: Indulge sensibly by prioritizing your choices, filling half your plate with veggies and splitting the other half of the plate between starch and protein or using a smaller plate.

2.       Watch out for Liquid Calories: Most people don't eat less to compensate for extra calories from drinks so choose healthy drinks.

3.       Eat Regular Meals: Skipping meals to "save up" for Thanksgiving dinner is a guaranteed way to overeat at dinner. Have a light breakfast and lunch to control your appetite.

4.       Learn to Say No: There can be a lot of pressure to eat at holidays even if we are trying to eat healthy. Practice saying "no thanks I'm full".

5.       Switch the Focus: Holidays should be about more than just food so focus on family and friends and add activity into the day with a walk or backyard game.

 

Thanksgiving Breakfast Smoothie (1 serving)

½½ cup sweet potato, cooked

1 small banana

¼¼ - ½½ cup low fat vanilla Greek yogurt

¾¾ - 1 cup low fat milk

Cinnamon & Allspice to taste (or pumpkin pie spice)

Directions:

Place all ingredients in blender; mix until blended.

Adapted from The Looneyspoons Collection: Janet & Greta''s Greatest Recipe Hits PLUS a Whole Lot More!

 

Festive Fruit Salad (1 - 2 servings)

1 apple, chopped

½½ cup seedless grapes, halved

2 Tbsp dried cranberries

2 Tbsp walnuts, chopped

¼¼ - ½½ cup plain 0% MF Greek yogurt

Cinnamon and vanilla to taste

Directions:

Blend Greek yogurt and vanilla together. Add apples and sprinkle with cinnamon. Add grapes, dried cranberries, and walnuts. Mix until combined.

Adapted from www.everydaytastes.com

 

Pumpkin Cranberry Oatmeal Crunch Muffins

Makes 12 muffins

Pumpkin Granola Topping

2 ½½ cup rolled oats

½½ cup ground flaxseed

½½ tsp pumpkin pie spice

½½ tsp cinnamon

1/3 cup brown sugar

¼¼ cup pumpkin puree

2 Tbsp unsweetened apple sauce

2 Tbsp honey

½½ tsp vanilla

Muffin

1 cup whole wheat flour

½½ cup white flour

1 cup rolled oats

½½ cup brown sugar

2 Tbsp ground flax seed

2 tsp baking powder

½½ tsp baking soda

1 tsp cinnamon

½½ tsp pumpkin pie spice

1 ¼¼ cup pumpkin puree

1 egg

½½ cup milk

¼¼ cup canola oil

1 tsp vanilla

1 cup fresh or frozen cranberries

Directions:

1. Start by making granola topping first.

Preheat oven to 325˚*F. Line baking sheet with parchment paper and set aside.

In large bowl, stir together oats, ground flaxseed, and spices.

In smaller bowl, whisk together the brown sugar, pumpkin, applesauce, honey, and vanilla. Pour over oat mixture and stir until evenly coated.

Spread evenly on baking sheet and bake for 20 min. Stir and bake for another 15-20 min or until granola is crisp. Let cool.

 

 

2. Muffins

Heat oven to 375˚*F. Grease muffin pan or use paper liners.

In large bowl combine dry ingredients and set aside.

In separate bowl combine wet ingredients and mix thoroughly.

Add wet ingredients to dry and mix just until combined. Fold in cranberries.

Divide batter into 12 muffin cups. Sprinkle granola topping on top.

Bake for 20-25 min, until golden brown or until toothpick comes out clean.

*Note: There will be extra granola leftover and can be eaten with yogurt or milk or used in recipes for homemade granola bars.