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Breakfast is always a necessity for me to start my day. On the days I am rushing out the door, I want a healthy breakfast to take with me. I will often make these Walnut Chia Blueberry Banana Muffins and freeze them in individual bags so I can grab one, heat it up and go. For a little extra protein, pair it with a hard boiled egg and you have a quick and healthy breakfast to go. Enjoy!

Kerri Napoleon, RDN, CSSD

Walnut Chia Blueberry Banana Muffins

Olive oil cooking spray

1 ripe banana, mashed

1/4 cup chia

1 egg

1/3 cup honey (for a sweeter muffin increase to ½ cup)

1 cup 1% buttermilk

1 tsp baking soda

1/2 tsp sea salt

1 1/2 cups whole-wheat flour

1-2 tsp orange rind, fresh grated

1 cup blueberries

1/2 cup walnuts, chopped

Preheat oven to 375 F. Spray a nonstick muffin pan with cooking spray. In a large bowl, stir together banana, chia, egg, honey and buttermilk. In a separate bowl, mix baking soda, salt, flours and orange rind. Combine dry ingredients into banana mixture. Gently fold in blueberries and walnuts. Pour mixture into muffin pan, bake for 15-20 minutes or until toothpick comes out clean – makes 12 muffins. Per muffin: 165 calories, 5 g fat, 26 g carbs, 4.5 g fiber, 5 g protein

Christmas is almost here and as I prepare my menu for Christmas dinner, I thought I would share some of my favorite holiday vegetable recipes. It is always a good idea to have a few vegetables on the menu to lighten the calorie load of your holiday meal. Below is my new favorite salad, a Pear Gorganzola Walnut Salad – super simple. I have also included my recipe for Oven Roasted Apsaragus. This recipe is great for a holiday meal, but also simple enough for a weeknight side. Hope you enjoy!

Kerri Napoleon, RDN, CSSD

Pear Gorganzola Walnut Salad

6 cups Spring Mix salad greens

1 pear – sliced & dipped into lime juice

¼ cup chopped walnuts, toasted

¼ cup gorganzola cheese

¼ cup Briannas Poppyseed Dressing

Toss dressing & ingredients. Serves 6 depending on size of salad • Calories: 120 • Fat: 8.6 g • Carb: 8.6 g • Fiber: 2 g • Protein: 2 g

Oven/Grilled-Roasted Asparagus

Prep: 10 min, Cook: 15 min

1 bunch thin asparagus spears, trimmed

1 tablespoons canola oil

1 1/2 tablespoons grated Parmesan cheese (optional)

1 clove garlic, minced (optional)

1 teaspoon sea salt

1/2 teaspoon ground black pepper

1 tablespoon lemon juice (optional)

1. Preheat an oven to 425 degrees

2. Place the asparagus into a mixing bowl, and drizzle with the canola oil. Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper.

3. Bake Or Grill – See directions below

4. If Baking - Arrange the asparagus onto a baking sheet in a single layer. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with lemon juice just before serving.

5. If Grilling – Place the asparagus in aluminum foil; fold over to make a packet. Place the foil packet on the grill and cook for 10-12 minutes. Sprinkle with lemon juice just before serving.