This delicious recipe for mini fish sticks will help you and your kids get in a key food we don’t eat enough of. Reposted with permission from Living a Real Life with Real Food from Beth Warren, MS, RD, CDN, the recipe packs in plenty of protein, a good dose of heart-healthy omega-3 fatty acids, and little saturated fat and sodium. It also packs in plenty of “real food,” defined by Beth as “Less processed, God given foods, meant to be manipulated into delicious meals and snacks in our own kitchens and not by the food industry.”
Paired with vegetables, it makes a crunchy and satisfying dinner the whole family can enjoy.
Mini Fish Sticks
Yields 10 servings
1 tablespoon low fat (1%) milk
2 large eggs, lightly beaten
1 pound cod fillets, cut into 20 (1-inch) strips
1 cup whole grain panko (i.e. “Ians” Japanese breadcrumbs)
¼ cup flaxmeal
3/8 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
3/8 teaspoon garlic powder
3/8 teaspoon onion powder
2 tablespoons canola oil, divided
1. Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place flaxmeal, panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Serve with tarter dipping sauce if desired.
Nutrition Information (per serving):
Calories 143.5; Fat 6.0 g (Saturated 0.7 g); Cholesterol 56.7 mg; Sodium 68.8 mg; Carbohydrate 5.8 g; Fiber 1.6 g; Protein 15.2 g
Full disclosure: I received a complimentary copy of Living a Real Food Life With Real Food by the publisher.
Photo credit: Meir Pliskin
Want to keep your hair looking its best, inject a little more laughter into your day, get motivated to move despite the obstacles or eat well and enjoyably? Check out my Spring into Summer Stressipes® EZine. Thanks to experts Ted Gibson, Heather Frey, Stone & Stone, Sally Kuzemchak and Toby Amidor for their excellent input.
You can sign up for my bi-monthly Stressipes® EZine on the home page of elisazied.com.
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This recently appeared on USNews.com’s Eat + Run blog.
As an Eat + Run blogger, I’ve written about everything from sleep to fitness trackers and apps, from food and fitness trends to so much more. Today, I decided to get personal and share what recently happened to my mother, how it impacted me and how I got through it without falling apart.
Exactly five weeks and two days after my mother reveled in my glory at the launch of my latest book, “Younger Next Week,” at our local Barnes & Noble, she developed a sudden and severe headache and passed out. My father, who was by her side, immediately called 911. In minutes, an ambulance took my mother to a local New York City hospital. And within the next few hours, my mother underwent – and survived – one surgery to relieve pressure in her brain and another to coil a brain aneurysm that had leaked. We later learned that half the people who go through what my mother went through don’t make it to the hospital. So I guess you’d say that she – and we – are truly blessed.
Of course, all this happened the night after my husband and I and our two sons landed in Utah for President’s Day weekend. Earlier that day, I had spoken with both my parents. In fact, my mother – being the Jewish mother that she is – warned me about avalanches. Now we joke that the real avalanche any of us needed to worry about was the one that would erupt in her head!
Although my father called me when my mother was at the hospital, we were out to dinner and I didn’t answer the phone. When we got back to the hotel, I fell asleep early, forgetting to check my phone (talk about Jewish guilt). Since my father had just gotten his very first iPhone and didn’t input my husband’s cell phone number or know the name of our hotel, he wasn’t able to reach me until early the next morning. When we finally spoke, my mother had just gone in for a second surgery. (I’ve since learned it was then the surgeon told my father that he might want to say his goodbyes. Instead, he simply said, “See you later, sweetie.”) Not wanting to end my boys’ vacation just when it was getting started, and knowing that it would be easier for me to fly home solo, my husband immediately bought me a plane ticket. After a quick breakfast together, I headed back home to be with my parents.
Before my mom had the aneurysm (“BA,” as I like to call it), I was a wife, a mother of two, a daughter and a self-professed workaholic. As a registered dietitian nutritionist and the founder and president of my own nutrition communications company, Zied Health Communications, LLC, I – like many women – was a champion multitasker at work and in life. For years, I had written several books, blogs and presentations, did spokesperson work, shot videos and TV segments, and granted interviews for newspapers, magazines and websites, all while raising my sons. While I rarely took a full day off, I’ve always had a very flexible work schedule that has enabled me to spend a good amount of time with my children. Even if that meant working late at night, on weekends and on vacation, I always seemed to get a lot done on all fronts. Did I do it gracefully? Did I smell the roses? Probably not. But that’s because, for better or worse, my work – which I have always been so passionate about – defined me, at least in my own mind. To my surprise, when my mother fell ill (I call this period “AA” for “after the aneurysm”) – my all-important work suddenly wasn’t. Without hesitation, I immediately bowed out of several upcoming projects and told my editors that I needed to take a hiatus to be there for my parents. I also vowed that I would care for myself the best I could and without guilt, not only to preserve my own health and sanity but to be there in mind, body and spirit for my parents, husband and children.
Before any of this happened – and not long after my 40th birthday – I suffered from “post-traumatic 40 disorder.” While I’ve always embraced and enjoyed each of my birthdays, a few things threw me for a loop – a painful wrist injury that led to six months of physical therapy, surgery and then more physical therapy; the first of several breast biopsies (all benign); and the removal of a suspicious (but benign) mole from my back. While I was going through these personal challenges, several close friends struggled with health scares, job losses, marital troubles, deaths of family members and money problems. It all made me wonder: “How are we all going to get through these tough times without letting our health and well-being go to pot?”
Always one to care for myself, I eventually snapped out of my funk. When I did, I realized that no matter how good things may seem, for any of us the ceiling can crash down and life can change at any time. But no matter what, we owe it to ourselves and everyone around us to find a way not only to survive, but to learn from the challenges – and even thrive – in spite of them. So for the next two years, I would use my personal and professional experiences to create a roadmap to help women nurture themselves nutritionally, physically and emotionally, and to look and feel their very best no matter how stressful life becomes. That roadmap became “Younger Next Week.”
While I’m extremely proud of my book and its messages, it wasn’t until now that it truly resonated with me. Little did I know while researching and writing the book that it would provide me with my own personal GPS to stay centered and relatively sane during my most challenging time yet.
I feel fortunate every day that I was and am still able to be there for my parents and the rest of my family. When this all began two months ago, I knew that I could financially afford to put my professional work aside. I’ve also had weekday household help (which includes cooking, cleaning, laundry and childcare when needed) for most of my boys’ lives. During this especially tough time, having help has truly been a gift that has enabled me to spend a lot of time with my mother without disrupting my family’s daily routines. But like anyone going through a crisis, I cried a lot (usually late at night or while showering) and had moments of utter exhaustion (like when I lost forever, without even realizing it, one of the earrings my husband gave me 10 years ago that I had worn every day since). Nutritionally, I didn’t always eat the way you think an expert like me would – sometimes, only chocolate, French fries or frozen yogurt topped with peanut butter cups, whipped cream and chocolate sauce would do for dinner or otherwise. And dare I say, after breaking up with Diet Coke two years ago, I went back to drinking one 20-ounce bottle a day, both for the caffeine and the comfort. Still, during this time, I did the best I could to care for myself even though I had what many would consider the perfect excuse to let my eating, fitness and lifestyle habits completely unravel.
I’ve shared below some of the ways I was able to cope during my mother’s five-week hospitalization and stint in rehab. I hope that if and when you’re confronted with similar challenges or circumstances, you too will feel empowered – and give yourself permission – to care for you. It’s vital!
I ate regularly. Even though lunch and dinner times varied daily, my usual routine of having breakfast with my kids stayed intact, mainly because my dad usually took the first shift (8 a.m. to noon) to care for my mother. Some of my favorite easy breakfasts included whole grain, high-fiber cereal, nonfat milk and banana; scrambled eggs with cheese and low fat chocolate milk; or Triscuits with cheddar cheese and grapefruit sections. For days when I was with my mother from noon to 5 p.m., I’d bring some snack foods (such as mixed unsalted nuts, granola bars, bananas and single-serve portions of peanut butter) to nosh on as well as bottle water. On days that I took the earlier and/or later shift, I’d have a more hearty lunch that I’d make at home or grab out with a friend followed by a light snack-like dinner (sometimes just a simple bowl of cereal). Lunches included things like a tuna salad or turkey and cheese sandwich on whole grain or seedless rye bread, smoked salmon and cream cheese on a scooped out whole wheat bagel, or a romaine salad with turkey, cheese, tomato and other vegetables). On those days, dinner might be any combination of a banana or apple slices with peanut butter or a few nuts, a low-fat chocolate milk, popcorn popped in canola oil, and/or a cup of cooked carrots or Brussels sprouts. As for treats, sometimes I’d have mini chocolate bars or Swedish fish (sold in the hospital gift shop), enjoy an occasional bag of Doritos, or have some ice cream. But I usually paired these high-calorie, nutrient-poor comfort foods with something nutritious (such as nuts or fruit), and I’d make sure to consume small portions.
I fit in fitness. Because I rely on exercise – especially power walking – to stay calm and carry on, preserve my bones and muscles, energize myself and manage stress, I knew it was vital for me to continue to move it – #moveitorloseit as I like to say – especially while I’d spend hours and hours each day hovering over my mother who mostly laid in a hospital bed. Always one to sport wedge heels, I immediately switched to flat boots – a fashion flip that enabled me to comfortably walk to and from the hospital (a 14-minute walk each way from my apartment) and to run errands or simply clear my mind without hurting my shins and calves. Score! I also walked on my treadmill, walked in the park when the weather permitted (sometimes with a friend) and walked long distances to run an errand or get a yogurt and clear my head. I also continued with my usual fitness routine that included lifting weights, working my core, doing leg exercises and hula hooping. I even did lunges and squats or danced to music I played in my mother’s room. I also took a few hip-hop dance classes with friends. In January, I signed up to walk at a comfortable walking pace my second More/Fitness Half Marathon – and my third half-marathon. Because I registered with a friend – fellow Eat + Run blogger Rebecca Scritchfield – I decided that as long as my mother was on the road to recovery by race day, I wouldn’t let Rebecca – or myself – down. On Sunday, April 13 – eight weeks after my mom landed in the hospital – Rebecca and I proudly crossed the finish line in less than 3.5 hours.
I stayed connected. When I headed to the airport after learning about my mother’s hospitalization, I took to Facebook. Without getting into details, I asked my friends to pray that her surgery (her second that morning) would be successful. Although I wasn’t up to talking about it in person or by phone for several days, I texted and emailed my nearest and dearest friends and family members to get support and to apprise them of what was happening. Not wanting to go it alone, having the support of others – even a simple text – really helped. As that first and very long week progressed, I began to accept some requests from friends to come to the hospital – even for just a few minutes – or to meet for a quick meal or a walk. I eventually made myself go for a manicure, have a nice dinner out or go to a ballgame, and do some other usual activities in-between hospital visits. Although I wanted to spend as much time as possible with my mother, and be there for my father as well, staying connected with the world, whether in person or via email, text and sometimes telephone, really helped me refresh and rejuvenate in-between hospital visits. At times, I did retreat and be by myself. But I knew that staying connected with others – but on my own terms (which sometimes meant not answering the phone or getting back to others right away) – was important. Allowing others to show their love and support also made me – and my family – feel like we weren’t alone. It also helped my mom recover.
I slept. Ever since I gave birth to my sons almost 16 and 12 years ago, sleep has been a very high priority. When one of my best friends picked me up from the hospital on day three of my mother’s 2.5 week stay in the ICU, I mentioned that my dad and I didn’t want to leave her side for even a minute but that we’d get next to no sleep there at night because of all the sounds and alarms in her room and in the unit. When my BFF suggested we look into getting an overnight aide, it was like a light bulb lit up! The next day, we contracted with the hospital nursing service to have an aide nightly from 8 p.m. to 8 a.m. This was a godsend and allowed both my father and I to go home at night, decompress and get the sleep we desperately needed. This no doubt kept us feeling energized and on a more even keel so that we could help my mother as she recovered.
Very lucky to be alive, my mother is doing amazingly well. I continue to see her and spend time with her daily – how lucky we are to live across the street from one another! As she heals and gets accustomed to her “new normal,” I continue to eat, move and live the best way I can and to manage my stress in mostly positive and productive ways. I’ve learned to slow down, smell the roses and be in the moment. And I’m back to blogging and will figure the rest out work-wise as I go along. Although my mother didn’t choose to have a significant brain bleed, I look at it as a gift for both of us. It allowed me to become the less selfish and more attentive daughter I always should have been. It showed me what remarkable people both my parents are. It also allowed me to put into real action and really practice the self-care that I preach in my new book and in all the work I do. I’m happy to say that, at least for me, I’m convinced there’s something to all of it.
Have you recently had a transformative life experience? How did you cope?
Elisa Zied, MS, RDN, CDN, is the founder and president of Zied Health Communications, LLC, based in New York City. She’s an award-winning registered dietitian, nutritionist and author of the new book “Younger Next Week,” along with three other books, including “Nutrition At Your Fingertips.” A graduate of the University of Pennsylvania and New York University, Zied inspires others to make more healthful food choices and find enjoyable ways to “move it or lose it” through writing, public speaking and media appearances. She writes the twice-weekly blog, The Scoop on Food, for Parents.com. You can connect with her on Twitter (@elisazied) and through her website www.elisazied.com.
Here I share a personal story about my mother’s recent illness and how it affected me in my USNews.com Eat + Run blog. I hope that it resonates with you and helps you be able to get through the tough times with your habits–and your health–intact.click to comment
Aging is an inevitable part of life. I actually enjoy some of the perks of getting older—seeing my children grow and experience life, feeling more centered and getting more clarity about myself and life in general. But do we have to surrender to looking and feeling worse, physically and mentally, and having less energy, vim and vigor as the clock ticks? No we don’t!
To help you look and feel your very best, I’m thrilled to be one of more than 15 experts featured in the Forever Young Interview Series, hosted by wellness coach Karie Millspaugh. All the experts, including the fabulous Dr. Lori Shemek and fitness guru Joel Harper (who was recently featured in the Spring issue of my Stressipes® EZine) share years of research and experience to help you manage cravings, achieve and maintain a healthier body weight, fight disease, boost your sex appeal and more.
As a midlife woman, registered dietitian nutritionist and author of Younger Next Week—a stress-management, vitality-promoting, anti-aging book—speaker and spokesperson, you know I devote my professional life to helping women (and even men) find ways to eat better, get and stay fit and fight stress in healthy and sustainable ways. And I’m honored to have shared some of my secrets in this summit to help you live your very best life.
Starting on Monday, April 21st, 2014, you’ll have full access to my interview—and those of several incredible experts—to help you get on the road to true vitality.
I truly hope you’ll participate in this FREE and fantastic event. To register and learn more, click here. And please share the link with others who you think will enjoy this fabulous series. Thanks for your support!
Elisa Zied, MS, RDN, CDN is an award-winning registered dietitian nutritionist. The author of four books, including Younger Next Week, Elisa motivates and inspires others to destress, eat better and #moveitorloseit with her Stressipes®, articles, blogs, quotes, videos, talks and other appearances. She is frequently quoted in newspapers and magazines and has provided nutrition and lifestyle tips on Good Morning America, Today Show, The Early Show and on other TV shows. She is an advisor for Parents Magazine and writes The Scoop on Food for Parents.com. She also blogs for Shape.com and USNews.com. To learn how to live a more vibrant life, visit Elisa’s website.click to comment
Stress doesn’t just impact parents; kids feel it too! Here’s my new post for The Scoop on Food, Parents.com, to help you help kids stress less and take better care of themselves.
If you’ve ever allowed stress to make you reach for a cupcake, bowl of ice cream or jar of peanut butter—even when you weren’t hungry—you’re not alone. Several studies suggest that while not everyone eats in response to stress—in fact, some say they skip meals when stressed—it’s quite common to turn to food to cope. I know I have! Using food for comfort every once in a while certainly won’t derail an otherwise healthful diet. And sometimes, having that donut may just be what you need to settle down! But doing it often—especially if the foods we turn to are high in calories and easy to overdo—can set us up for unhealthy weight gain and its many consequences. And when our children see us use—or abuse—food to temper stress, it’s more likely they’ll model that behavior and suffer similar consequences….read more here.click to comment
Makes four servings: 1 chicken and 1 vegetable skewer each
Preparation time: 15 minutes (+ marinating time)
Cook time: 12 minutes
1/2 cup hummus
Juice of 1/2 small lemon (1 tablespoon)
3/4 teaspoon ground cumin
1 pound boneless skinless chicken breast, cut into 1 1/2-inch cubes
2 large bell peppers, preferably 1 red and 1 green, cut into 1 1/2-inch pieces
1 medium red onion, quartered lengthwise, wedges separated
1 tablespoon extra-virgin olive oil
1/2 teaspoon sea salt, or to taste
1. Stir together the hummus, lemon juice, cumin, and 2 tablespoons cold water in a medium bowl. Add the chicken and stir to fully coat. Cover and marinate in the refrigerator for 1 1/2 to 2 hours.
2. Meanwhile, prepare an outdoor or indoor grill. Arrange the bell peppers and onion onto 4 (8- to 10-inch) reusable or water-soaked bamboo skewers in alternating fashion and drizzle with the oil. Arrange the chicken onto 4 separate skewers. Discard any remaining hummus marinade.
3. Grill the chicken and vegetable kebabs over direct medium-high heat until fully cooked, about 12 minutes total, rotating only as needed.
4. Season with the salt, and serve.
Vital Stats (per serving): 240 calories, 9g total fat, 1.5g saturated fat, 0g trans fat, 65mg cholesterol, 460mg sodium, 12g total carbohydrate, 4g dietary fiber, 4g sugars, 26g protein
Notes: For a full meal, serve the chicken and vegetables stuffed into 8 whole grain pita halves along with tzatziki sauce or plain Greek yogurt. Alternatively, serve on a bed of whole-wheat couscous with fresh mint and tzatziki sauce.
One Serving Counts As*: ½ Vegetable, 2-1/2 Protein, ½ Beans and Peas + 1-1/4 Healthy Fats
*These values can be used when using the Vital Foods List in Younger Next Week.click to comment
Disclaimer: I’m a spokesperson on behalf of The National Milk Mustache “got milk?” Campaign for their #gotmilkgotprotein campaign. As always, all opinions are my own. Read my disclosure statement here.
Over the last week, I’ve enjoyed working with the lovely Tina Seitzinger, the popular Life Without Pink blogger, to help her improve her eating habits and nutrient intake. You can read about our first conversation and tips I provided with her right here.
As an overextended wife and mother of two with a vibrant career, Tina—like many in a similar boat—was anxious to find ways to feel more energized throughout the day. She knew making some tweaks in what and when she ate would not only help her be more productive at work, but would help her keep up with her two young sons not to mention everything on her extensive to-do list. One of the dietary additions would be having nonfat milk as part of her morning meal. Milk is a great source of filling, satiating, high-quality protein not to mention 8 other essential nutrients including calcium and vitamin D to strengthen bones and B vitamins for energy.
When I first spoke with Tina, she described her typical eating routine; breakfast was seldom part of it. Of course Tina always makes sure her sons start their day off with a morning meal, but up until now failed to put herself—and her nutrient needs—in the equation. But that’s in the past. Tina is now having breakfast daily and really feels the difference. She says, “I feel so much better now that I’m making it a point to eat something first thing in the morning. I used to drag mid-morning and now I find I’m pumped up and energized, ready to take on the day.” On most weekdays, she eats breakfast with just her older son (her younger son usually sleeps later because his school starts an hour after his older brother). On weekends, she enjoys breakfast with all her boys, including her husband.
Some of Tina’s recent breakfast picks have included eggs once or twice a week, a whole wheat English muffin with peanut butter or a smoothie. But no matter what she chooses, Tina makes sure to include some refreshing nonfat milk. When we spoke, Tina also told me she feels much less rushed in the morning, especially because she’s making an effort to implement some of the time saving strategies we discussed. These include packing her kids’ lunches the night before, planning meals ahead of time, pre-washing berries and stocking up on things like frozen unsweetened berries and nuts.
Tina knows that while it’s great she’s becoming a regular breakfast eater, she still struggles with eating enough throughout the day to keep her energy level in high gear. Not a big meal eater, she says she often grazes by day and makes dinner her biggest meal. Although Tina is at a healthy body weight, I explained to her that becoming more of a daytime eater and giving her body enough calories and nutrients when she’s most active and needs it most can really help her stay energized and alert. I encouraged her to cut her usual dinner portion by one third and to instead make sure to include those extra calories to have a bigger lunch or a mid-morning or mid-afternoon snack. Having a smaller meal before bedtime can also help her sleep better, another goal she has.
As for exercise, Tina is doing 45 minutes to an hour on her treadmill 2 to 3 times a week, usually in the evening, and plans to increase this. Although it’s great she’s fitting in some exercise, I encouraged her to try to be active earlier in the day (since activity before bedtime can keep her body temperature elevated, and that may interfere with her sleep). I also recommended that Tina make sure to fit in a little bit of fitness throughout the day while she works at her desk by getting up frequently—even for 5 or 10 minutes each hour she sits—to climb stairs, dance, do jumping jacks or something else that’s active.
I really enjoyed working with Tina on the #gotmilkgotprotein campaign and hope the simple breakfast tips and other dietary and lifestyle tweaks Tina has begun to implement will inspire you to make some yourself. As a special treat for you, Tina and I worked together to create the 7-Day Breakfast Menu below that she—and hopefully you—will pick and choose from to start each day. Each meal includes items from at least 3 food groups and provides at least 20 grams of filling, satisfying protein.
7-Day Breakfast Menu
- One toasted whole-wheat English muffin with each half topped with 1 tablespoon peanut butter and 1/2 sliced banana + 1 cup (8 ounces) nonfat milk
- One third cup whole-grain, low-fat granola mixed with 1 ounce (24 whole or 4 tablespoons chopped) almonds and 1/2 cup strawberries and blueberries + 1 cup (8 ounces) nonfat milk
- Half cup (uncooked) quick-cooking oats made with 1/2 cup unsweetened applesauce, 1 ounce (14 halves or 7 whole or 4 tablespoons chopped) walnuts and a sprinkle of cinnamon plus + 1 cup (8 ounces) nonfat milk
- A breakfast smoothie made with 1/2 cup (4 ounces) nonfat milk, 1/2 cup vanilla yogurt, 1 banana, 1 tablespoon peanut butter, 1 teaspoon honey and 5 ice cubes
- One cup (up to 200 calories worth) whole-grain, high fiber cereal* topped with 1 ounce (24 whole or 4 tablespoons chopped) almonds and 1 banana, sliced plus 1 cup (8 ounces) nonfat milk
- When you have more time option: One open-faced whole-wheat pita topped with 2 large eggs, scrambled in 1 teaspoon olive oil with ½ cup chopped red, orange and yellow peppers and mushrooms + 1 cup (8 ounces) nonfat milk
- Grab and go option: One hard boiled egg, 1 ounce (28 whole or 3 tablespoons chopped) peanuts + 1 cup (8 ounces) nonfat milk
*Choose cereals with at least 3 grams of fiber and no more than double that amount of sugar per serving.
Here’s a recipe from my new book, Younger Next Week that Tina plans to try. Created by Robyn Webb, this Strawberry Walnut Cinnamon French toast is so delicious. It’s also even more protein-packed when you pair 2 slices with 1 cup (8 ounces) nonfat milk.
Strawberry Walnut Cinnamon French Toast
Makes 4 1-slice servings.
Preparation time: 10 minutes
Cook time: 10 minutes
Butter-flavored cooking spray
1 large egg
1/4 cup nonfat milk
1/2 teaspoon vanilla extract
4 slices whole-grain bread
2 teaspoons non-hydrogenated spread
1 teaspoon honey
1/4 teaspoon ground cinnamon
1 cup sliced strawberries
1/4 cup chopped toasted walnuts
1. Coat a large skillet with butter-flavored spray and heat it over medium heat.
2. Meanwhile, in a shallow bowl, beat together the egg, milk and vanilla.
3. Dip a slice of the bread in the egg mixture and turn it to coat evenly. Place the bread slice in the skillet and cook on each side for 2 to 3 minutes, or until golden brown. Repeat this procedure for each slice of bread, cooking the French toast in 1 or 2 batches.
4. Mix together the buttery spread, honey and cinnamon in a 3-inch ramekin or a condiment bowl. Spread the honey-butter spread on each slice of French toast and garnish with strawberries and walnuts. Serve at once.
Vital Stats (per serving): 170 calories, 8.2 g fat, 1.8 g saturated fat, 49 mg cholesterol, 174 mg sodium, 18 g carbohydrate, 3.2 g fiber, 6 g sugar, 7 g protein
One serving counts as: 1 STARCHY CARB, 1/4 FRUIT, 3/4 PROTEIN, 1/2 HEALTHY FAT
Disclaimer: I’m a spokesperson on behalf of The National Milk Mustache “got milk” Campaign for their #gotmilkgotprotein campaign. As always, all opinions are my own. Read my disclosure statement here. http://elisazied.com/disclosure/
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