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Soup for Breakfast?

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January 29, 2016 by admin

Blueberry-Breakfast-Soup.jpg

When my husband was a little boy, his mother made him “pappa gialla” on cold, wintry mornings.  The northwestern region of Italy where he grew up was notorious for a bitter dampness that penetrated down to one’s bones.  His mother’s semi-soupy concoction of milk, flour, sugar, eggs and Marsala wine was her antidote to the intense cold outdoors.

One nutrition trend that is emerging for 2016 is breakfast soups (aka smoothie bowls).  Served in a bowl or in a to-go container, this combination of your personal choices of fruit, dairy, protein, nuts and grains gives you all the powerhouse nutrients of a juiced breakfast PLUS the fiber that doesn’t get tossed.

I think this can be a wonderful start to any day.  I’ve put together some of my favorite ingredients for a wintry breakfast soup, and, in deference to my mother-in-law, even added a touch of Marsala.  This is an out-of-the-box kind of breakfast.  Maybe it’s for you!

Low GI Blueberry Breakfast Soup
I think this can be a wonderful start to any day. I’ve put together some of my favorite ingredients for a wintry breakfast soup, and, in deference to my mother-in-law, even added a touch of Marsala. This is an out-of-the-box kind of breakfast. Maybe it’s for you!
Created by:
Cuisine: American
Recipe type: Breakfast
Serves: 2 servings of ¾ cup ea.
Ingredients
  • 1 cup blueberries, fresh or frozen, thawed
  • ½ cup plain nonfat Greek yogurt
  • ¼ cup part skim ricotta
  • 1 tbsp honey
  • ¼ tsp almond/vanilla flavoring
  • 1-2 tbsp Marsala wine, optional
  • ¼ cup toasted almonds, coarsely chopped (as topping)
Instructions
  1. Blend the first 6 ingredients until smooth (blueberries through Marsala wine, if using). Pour into a cereal bowl. Warm in the microwave 45-60 seconds.
  2. Top with the almonds and serve.
Notes
You can mix and match seasonal or frozen fruits. Your toppings can vary with your mood or cupboard contents: toasted old fashioned oats, cooked quinoa, any variety of nuts and seeds, etc. It’s really an anything-goes recipe that is long on nutrients and short on prep time.
Nutrition Information
Serving size: ¾ cup Calories: 247 Fat: 10g Saturated fat: 2g Carbohydrates: 26g Sodium: 57mg Fiber: 4g Protein: 14g Cholesterol: 25mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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