Cottage Cheese Pancakes

Pancakes are delicious, but not always the most nutritious. Try these Whole Foods Cottage Cheese Pancakes for a nice protein packed breakfast. You can’t taste the cottage cheese and they are yummy and satisfying!
cottage pancakes

Ingredients:

  • 1 cup unbleached all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon fine sea salt
  • 2 tablespoons sugar
  • 4 eggs
  • 1 cup low-fat cottage cheese
  • 1/2 cup low-fat (1%) milk
  • 2 tablespoons expeller-pressed canola oil
  • Canola spray oil
Method:

In a large bowl, stir together flour, baking soda, salt and sugar. In a separate bowl, whisk together eggs, cottage cheese, milk and oil. Add flour mixture to egg mixture and whisk until just blended.

Lightly coat a large skillet or griddle with spray oil then heat over medium heat. Working in batches, form each pancake by spooning about 1/4 cup of the batter onto the skillet. Cook, flipping pancakes once, until golden brown on both sides and cooked through, about 5 minutes total. Transfer to plates and serve.

Nutritional Info:

Per Serving: Serving size: about 3 pancakes, 310 calories (120 from fat), 13g total fat, 3gsaturated fat, 220mg cholesterol, 600mg sodium, 33g carbohydrates, (1 g dietary fiber, 9gsugar), 17g protein.

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National Children’s Dental Health Month #NCDHM

February is National Children’s Dental Health Month

Did you know tooth decay is the number one chronic infectious disease affecting American children?

Some tips for protecting those cute little teeth:

  1. Never put your baby to bed with a bottle. Milk and formula actually have sugar (lactose) in them. When a child falls asleep with a bottle, the sugars in the milk sit on the upper front teeth and can lead to a terrible condition called baby bottle tooth decay. Yes, they will lose those baby teeth eventually, but teeth are critical in helping your child eat, swallow, and develop language.DH_bottlecaries_im1
  2. Have your child see a dentist when the first teeth come in, around age 1. The first visits are generally short and sweet, and are designed to help your child feel comfortable in the dental office. Our goal is to educate the child and parents about childhood oral hygiene, diet, tooth development, and oral habits (thumb sucking & pacifiers). At Aronson Family Dental, we provide free infant dental checkups for kiddos younger than three.IMG_3364
  3. Brush your child’s teeth for two minutes twice a day. Kids often want to brush by themselves, but they don’t develop the coordination necessary to do a great job until about age 8. We recommend letting your child brush first, and then mom or dad pitches in to help. Electric toothbrushes are also helpful because they remove much more plaque than a manual toothbrush. kid brushing
  4. Limit the amount of sugary beverages and foods your child eats. Some of the worst culprits for tooth decay are juice, sports drinks, soda, raisins/dry fruit, fruit roll-ups/leathers, candy, and foods that stick in their teeth. CDHM 2
Want more information?
  • Visit the Mouth Monsters to learn some tips on how to keep your teeth healthy! Mouth Monsters
  • Check out the American Dental Association’s great educational website MouthHealthy.org
  • Look for National Children’s Dental Health Month #NCDHM on Facebook and Twitter
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A fresh colorful breakfast bowl

I love smoothies, especially green smoothies packed with green veggies or green powder. Smoothies are a great way to pack lots of nutrition into one meal. I find that when I start the day with a healthy meal that makes me feel great, I am much more likely to make sensible food decisions all day.

For me, a downfall is that smoothies are less satisfying because I don’t get to do any chewing!  Enter the smoothie bowl: a lovely combination of a smoothie with chewy, delicious toppings that you eat with a spoon.

So how do you make this delicious concoction? Start with your favorite smoothie recipe (see mine below) and top with your favorite healthy ingredients. Here are some ideas:

  • Granola, pecans, slivered almonds, hemp seeds
  • Raisins, dry cherries, craisins, currents, dates
  • Bananas, berries, pomegranate, kiwi, grapes
  • Coconut, chia, flax
  • Chia pudding, yogurt, peanut butter

 

smoothie bowl 2smoothie bowlSmoothie 3

When we were in Hawaii last November, my husband and I tried an Acai Bowl from S & Q’s Coffee & Shave Ice Shack in Kihei. Every morning, we ran past this little shave ice shop. Day after day, we noticed a line around the corner. After the fourth day, we decided we had to give it a try, and we shared the Acai Bowl. It was so amazing that we had to try to recreate it when we came home. For our Acai bowl, we make an acai berry green smoothie and top it with yogurt, vanilla chia pudding, a little granola, and bananas.

Acai Berry Green Smoothie:

  • 1 packet Sambazon Acai smoothie pack
  • 1-2 cups frozen mixed berries
  • Milk (or liquid of your choice)
  • Sweetener of choice, optional
  • 1-2 scoops Green powder, optional
  • Spinach, optional

Throw all ingredients into a blender, adding enough liquid to make a nice, thick smoothie. This recipe makes 2-4 servings depending on the serving size. If you are prepping for one, freeze the leftovers in ice cube trays. The next morning when you are ready to assemble your next smoothie bowl, you can just pop a couple of cubes in your bowl, throw on some toppings, and your breakfast will be all ready in about 15 minutes (thaw time)!

acai sunwarrior

Give it a try and let me know what you think. Starting the day with a green smoothie is a great way to begin making great nutrition decisions all day 🙂

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A healthy new year!

Did you know that Dr. Aronson LOVES cooking and is passionate about nutrition? This year we want to share some of her favorite recipes with you! We will be posting our favorite nutritious recipes throughout the year. If you have any recipes that we just have to try, please with us share too!

nutrition

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