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saturated fat than ordinary eggs.
Fresh produce: Adding fresh fruits and vegeta-
bles to breakfast not only gives you extra vita-
mins and minerals, it also helps you keep meals
fresh and interesting. Add lettuce and sliced
peppers to your egg sandwich. Top your oatmeal
with chopped peaches or favorite seasonal fruit.
Become a mix-master by blending smoothies in
endless combinations to satisfy taste buds.
Whole grains: Like protein, whole grains help
you to feel satisfied longer, so you don¡¯t feel the
need to eat until lunchtime. In general, most
people need to eat about 6-8 ounces of grains
daily, according to the USDA. Half of that should
be whole grains. To boost your breakfast, choose
whole-grain cereals, stuff a whole-grain tortilla
with scrambled eggs, or top whole-grain toast
with nut butters.
Want some more breakfast inspiration? Try this
recipe for Anytime Egg Nachos.
Visit: until Dec.
22 for a chance to win a visit from the Eggland¡¯s
Best Better Egg Food Truck to a city near you! A
lucky winner will receive a private better brunch
to enjoy with their friends. Scrambling for an-
other entry? You can enter once per day and also
share on Facebook or Twitter for a bonus entry!
Anytime Egg Nachos
2 eggs (large)
1 large (or 2 small) sweet potatoes, washed and
sliced into thin chips
1 tablespoon olive oil
1 teaspoon salt, divided
1 teaspoon pepper, divided
3 tablespoons milk
1/4 cup shredded cheddar cheese
1/2 cup black beans, drained and rinsed
1/4 cup finely shredded red cabbage
2 tablespoons fresh cilantro, chopped
1/4 cup guacamole
1/4 cup pico de gallo or favorite salsa
Sour cream, jalapenos or other additions for
serving if desired
Preparation: Preheat oven to 400 F. Place sweet
potatoes on a large sheet pan in a single layer,
drizzle with olive oil and sprinkle with half the salt
and pepper. Don¡¯t overcrowd the pan. (You may
need to use 2 sheet pans.) Bake for 15-20 min-
utes. Flip sweet potatoes and bake for another 10
minutes or until potatoes are crispy chips.
Coat a nonstick skillet with cooking spray and
bring to medium heat. Scramble eggs with milk
and remaining salt & pepper, pour into skillet,
stirring often until cooked through. Set aside.
Morning inspiration:
Choosing a better breakfast
(BPT) The alarm beeps as you gaze out the
window at the soft sunlight welcoming the day.
You roll out of bed and your stomach grumbles.
You stumble to the kitchen to see how you can
tame the hunger pangs, ultimately reaching for a
doughnut or prepackaged breakfast bar.
While this may satisfy momentarily, it won¡¯t fuel
you through the morning. As your blood sugar
spikes, you¡¯ll feel a short burst of energy followed
by a mid-morning crash that leaves you exhausted
and hungry. You need to kick the quick fix and
instead choose a better breakfast.
When you eat a wholesome meal to start your
day, you give your body and mind the fuel it needs
all morning long. Whether at home or on-the-go,
eating well during the most important meal of the
day is easier than many people think. Here are a
few tips to keep you satisfied:
Plenty of protein: Protein helps you feel full
longer so you¡¯re less likely to need a mid-morning
pick-me-up. Plus, protein is an important building
block for the body, helping support bones, mus-
cles, cartilage, skin and blood. Try adding protein-
packed foods to your breakfast, such as meat,
beans, nut butters and eggs.
Necessary nutrients: According to Registered
Dietitian and Nutritionist Dawn Jackson Blatner,
eggs are a classic breakfast food, but there¡¯s one
easy change that can supercharge any meal.
¡°Swapping out ordinary eggs for Eggland¡¯s Best
eggs, gets you six times more vitamin D, 10 times
more vitamin E, double the omega-3s and more
than double the vitamin B12,¡± says Blatner. ¡°Plus,
Eggland¡¯s Best eggs also contain 25 percent less
are an excellent alternative that allow you to
enjoy the health benefits of cherries year-
round. Northwest Cherry Growers recom-
mend the following easy-to-make sweet
cherry pie recipe to celebrate the season:
Northwest Sweet Cherry Pie
2 pie crusts, prepared
Food & Dining
2017 December/January
Pg 9 - The Sunshine Express
6 healthy reasons to enjoy a slice
of sweet cherry pie this holiday season
(BPT) The holidays are just around the corner,
and for most of us that means time to indulge
in some favorite treats. Fortunately, healthy
doesn¡¯t have to mean less delicious.
If you¡¯re looking for a good-for-you holiday des-
sert that can please even the most critical sweet
tooth, a naturally sweet cherry pie could be just
the ticket. You can have your pie and eat it too!
Cherries provide a whole host of health benefits,
so pull out the cherries you put up, dried or
froze this summer and feel good about enjoy-
ing that slice of cherry pie. Here are six reasons
* Natural, healthy sweetness: Dark sweet or
Rainier cherries both offer pie lovers the perfect
dose of juicy sweetness without excess sugar.
Cherries boast a lower glycemic index than al-
most any other fruit, which means they release
glucose slowly and evenly, helping you maintain
a steady blood sugar level, leaving you feeling
full longer and maybe even helping you main-
tain a healthy weight.
* Anti-inflammatory superpowers: Does
your arthritis flair up when the temps drop?
Research shows that cherries contain anthocya-
nins, which shut down the enzymes that cause
tissue inflammation in the exact same way that
ibuprofen does. So, enjoying cherries daily may
help reduce your need for anti-inflammatories.
* Better sleep in every bite: Keeping your
energy up throughout the busy holiday season
can be a challenge, but cherries can help you
sleep better and feel more rested. Studies show
that cherries are a natural source of melatonin,
which helps control your body¡¯s internal clock
and regulate your sleep patterns. Try eating
cherries about an hour before bedtime to help
stabilize your sleep cycle.
* Reduced chance of gout attacks: More
than 8.3 million Americans suffer from gout, a
painful form of arthritis commonly associated
with elevated levels of uric acid in the blood. A
study by researchers at the University of Cali-
fornia at Davis found that people who ate sweet
cherries showed reduced levels of uric acid,
while a study by researchers at Boston Univer-
sity School of Medicine showed that people who
ate cherries, in conjunction with their prescribed
medicine, had a 35 to 75 percent lower chance
of experiencing a gout attack.
* Covert cancer-fighting agents: A study by
the USDA¡¯s Western Human Nutrition Research
Center suggests that cherries possess cancer-
fighting properties as well. Cherries contain
ellagic acid, which appears to be a potent inhibi-
tor to the growth of cancer cells.
* Boosted fiber intake: It¡¯s no secret that
Americans don¡¯t eat enough fiber - in fact, many
of us are fiber deficient, falling short of the 25-
35 grams per day recommended by the USDA
Dietary Guidelines. Eating cherries can help
you reach the current dietary recommendation
of two cups of fruit daily and can contribute to
healthy weight maintenance, diabetes preven-
tion and improved cardiovascular health.
While fresh cherries are available only in the
summer months, frozen or preserved cherries
Two Slices For Me Please
Nachos For Breakfast? Why Not?
2 tablespoons cornstarch
2 tablespoons cherry juice, reserved from pitting
(fresh) or from rinsing/rehydrating (preserved)
7 cups (pitted) sweet cherries
3/4 - 1 cup sugar
1 tablespoon almond extract or bourbon-vanilla
bean infusion
Directions: 1. Use a fork, whisk together cherry
water and cornstarch in a small bowl, set aside.
2. Stem and pit the cherries, if not already done.
3. Fill pie dish with cherries and blend the remain-
ing volume (about 2 cups or 1/4 the total volume)
into a puree. Pour the remaining whole cherries
into a mixing bowl and return to the refrigerator
(if using frozen cherries).
4. Using a heavy-bottomed pan, gently heat the
puree and sugar over low heat until the volume
has reduced by 1/3 to 1/2. Constantly stir across
the bottom to prevent burning.
5. Once reduced, remove from heat, stir in corn-
starch slurry until the mix regains translucency.
Gently, briefly reheat if needed. Stir in the extract
and let the mixture cool to room temperature.
6. Pour the cooled mixture over the whole cher-
ries, gently stirring to incorporate. Pour the final
cherry mixture into a 9- or 10-inch prepared pie
crust, and top with a second crust. Pinch, crimp
and vent the top crust. Brush with a beaten egg if
so desired and sprinkle lightly with sugar.
7. Bake at 375 degrees for 55-60 minutes, or until
the crust is golden brown and the filling is steadily
bubbling. Aluminum foil may be used around the
crust edges to prevent browning during the second
half of the bake. Transfer the pie to a cooling rack
and most importantly, allow the pie to cool com-
pletely before serving (3-4 hours).
To learn more about the health benefits of cherries
Remove sweet
potatoes from
oven, top with
half the cheese,
followed by the
eggs and beans.
Top with remain-
ing cheese.
Place back in the
oven until cheese
is melted about
5-10 minutes.
Remove from
oven and place
on serving dish.
Top with cab-
bage, cilantro,
guacamole and
salsa. Serve im-