Category Archives: Breakfast

Obesity & Eating Disorder Treatment Recipe: Deluxe Hemp Porridge

www.rhcl.com.au/

www.rhcl.com.au/

In my experience, clients that are in treatment for bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.

Eating healthy can be quick and easy once you get the hang of it. The key is in the planning. When you get into the habit of having the right ingredients on hand, meal preparation is a breeze, not a source of agony.

We recently started offering cooking classes in Cincinnati to patients that are in treatment for obesity, and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder. During the classes, participants pick up basic cooking tips for preparing “clean” luscious tasting dishes, dressing, marinades, desserts and soups. To view our cooking class videos, be sure to visit my YouTube channel!

For more recipes, be sure to visit the Recipe Corner.

1 cup snowville whole milk or half and half (or another grassfed, organic, lightly pasteurized brand)
1/4 c hulled organic hemp seeds
1 tbsp organic chia seeds or ground organic flax seeds
1 tsp cinnamon
1 tsp organic pure vanilla
2/3 c organic frozen fruit (mango, peaches, cherries, blueberries etc or a combination)
1/2 green-tipped organic banana, sliced
chopped organic nuts, I like walnuts, almonds, macadamia nuts
1-2 tbsp organic cashew butter
1 tbsp raw hulled hemp seeds, chia seeds, or raw buckwheat groats
Coconut nectar, coconut crystals (optional, I find its sweet enough without this).

In a medium sauce pan, bring milk to a simmer. Add in 2 tbsp hemp seeds, 1/2 tbsp ground flax, cinnamon, vanilla. Stir.

Simmer for 5 minutes, stirring occasionally. Add in fruit and simmer for 5 more minutes.

Turn off heat. Stir in remaining hemp seeds and flax seed meal.

Pour half of the porridge into a mason jar. Layer sliced bananas and nuts. Pour remaining porridge into jar. Top with cashew butter, hemp seeds or chia seeds, coconut sugar/coconut nectar (optional).

Serves 2.

Nutrition Info* (per serving) – 390 calories, 25 g fat, 15 g protein, 27 g carbs, 7 g fiber

*made with whole milk, ground flax seeds, 2 tbsp macadamia nuts, topped with chia seeds

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.
Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-212-8799 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’.

Obesity and Eating Disorder Recovery Recipe: Jill Escher’s Power Breakfast

In my experience, clients that are in treatment for bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.

Eating healthy can be quick and easy once you get the hang of it. The key is in the planning. When you get into the habit of having the right ingredients on hand, meal preparation is a breeze, not a source of agony.

On WEDNESDAY February 26 at 7:30 pm EST, we’ll welcome Jill Escher to the show. Jill is the author of Farewell, Club Perma-Chub: A Sugar Addict’s Guide to Easy Weight Loss and founder of www.endsugaraddiction.com. The recipe below is one of Jill’s favorite breakfast recipes! This breakfast may seem unusual at first, but it is super nutritious and delicious, costs next to nothing, and takes only minutes to make.

  1. Chop 3-5 fresh organic veggies of your preference into rather small pieces. Veggies can include, for example, broccoli, carrots, jicama, radishes, celery, kale, red or green cabbage. It’s easiest to do this just twice a week, storing your chopped veggie mix in a container in the fridge.
  2. Add fats, either organic olive oil or organic avocado oil, maybe some chopped organic avocado, plus some balsamic vinegar. Sprinkle salt to taste. Mix it all up. Add organic sunflower seeds or chopped organic almonds or organic macadamia nuts if desired.
  3. Top it with a dollop of chopped organic chicken liver and/or organic eggs and/or leftover organic, grassfed meat from last night’s dinner.

But you ask, how does Jill make chopped liver in the first place? Here’s her favorite way, and it’s super easy:

Place one pound of fresh, organic chicken livers on a baking tray. Bake at 350 for about 30 minutes or until well browned, flipping them halfway. Take a large onion and sautee it in a big dollop of rendered duck fat (available at US Wellness Meats, Whole Foods and other finer grocery stores) til translucent, almost browning. Add the baked livers, a dash of balsamic vinegar, some salt, and if you like, an organic hardboiled egg or two. Then place the whole shebang in a food processor til it looks like, you know, chopped liver. Yum!

What a way to start your day, all the nutrition your body could need, a treat for the digestion, and zero blood sugar spike. You will never, ever dream of cereal, waffles, pancakes, donuts, bagels, muffins or toast again.

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’.

The Morning Rush + A Make-Ahead Breakfast Recipe

The Morning Rush to Work

photo used under a creative commons license

 

“In my experience, clients that are in treatment for eating disorders such as bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.”

Many of my patients experience a lot of stress first thing in the morning. Getting ready for work or school, making breakfast, getting kids ready to go to daycare, facing rush hour traffic can all inflict stress on even the most healthy individual. In order to ease the stress of my patients, I have discovered a breakfast recipe for Overnight Oats that is nutritious, delicious and convenient.

Overnight Oats provide a delicious blast of protein in the morning. You can make a few days worth in advance, put them in individual serving size containers, and grab it as you head out the door in the morning. I have created a few variations on this recipe that you can rotate between, just to switch things up a bit. This is definitely not your granny’s hot bowl of oatmeal! No cooking involved on this one, it’s eaten chilled.

This recipe contains two types of protein; casein (from the cottage cheese) and whey (from greek yogurt). Whey protein is a naturally complete protein; it contains all essential amino acids. It is easy to digest, our bodies absorb it quickly. Our bodies absorb casein protein more slowly, so the amino acids in the protein are released into the bloodstream at a more steady pace.

Photo courtesy of lwphotographics.com

Overnight Oats

1 cup organic old-fashioned oats (not instant oats, minute oats, or flavored oatmeal)

2 cups grassfed cottage cheese (my favorite is Kalona Supernatural)

12 oz plain grassfed greek yogurt

2 tbsp Coconut Crystals (more if you like it sweeter)

cinnamon (to taste, I like lots)

Combine everything in a medium sized bowl and mix away! Store in the fridge overnight, and you will wake up to a delish breakfast.

Makes 4 servings

Approximately (depending on which brands of ingredients used) – 235 cal, 6 g fat, 24 g protein, 20 g carbs

Variations:

-add 4 tablespoons of coconut flour and organic dark chocolate chips or organic raisins for Overnight Oats that taste like cookie dough

-top with cashew nut butter, raw honey or coconut nectar

-put a layer of frozen fruit in the bottom of each portion, or a layer of nuts on top (walnuts are best because they have such a high orac -oxidative radical absorption capacity- value)


Let’s Connect!

Take my new Eating Disorder survey!

 

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2012, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible.

Please credit ‘© 2012, Dr J Renae Norton. http://edpro.wpengine.com’

Quinoa Pancakes

Quinoa Pancakes

Photo courtesy of www.laurawendlingFDN.com

Ingredients

1 cup cooked quinoa
3/4 cup Jovial Foods Einkorn Flour
2 tsp baking powder
1/2 tsp kosher salt
1 large egg, plus 1 large egg white (organic, pastured)
1 tbsp unsalted grassfed butter, melted
1/4 cup Snowville or Traders Point whole milk
2 tbsp coconut nectar or maple syrup

Directions
In a medium bowl, whisk together quinoa, flour, baking powder and salt.
In another bowl, whisk together egg, egg white, butter, milk, syrup until smooth.
Add egg mixture to quinoa mixture, whisking til combined.

In a non-stick skillet, melt a little coconut oil over medium to medium-high heat.
Drop batter by heaping tablespoonful into the skillet.
Cook until bubbles appear on top, approximately 2 minutes.
Flip cakes and cook until golden brown on underside, 1-2 minutes.

Serve with maple syrup, fresh fruit or preserves.

Makes 12 pancakes.

Can be made ahead of time. Freeze cooked pancakes between sheets of waxed paper in zip-top bags, up to 1 month. Reheat in toaster.

Nutrition Info (per pancake)
73 Calories
2 g Fat
2.5 g Protein
12 g Carbs
0.5 g Fiber

Scrambled Eggs with Onions + Peppers

eating disorder recovery recipes

This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes

INGREDIENTS
1 teaspoon coconut oil
1/2 cup diced organic red bell pepper
4 tablespoons diced organic Vidalia onion
4 large organic, pastured, eggs
salt to taste
freshly ground black pepper
2 tablespoons chopped parsley

COOKING INSTRUCTIONS

1. Heat the oil in an 8″ non-stick frying pan over medium-high heat.
2. Add the peppers and onions to the pan and cook for about 2 minutes. Remove the vegetables and set aside. Wipe the pan clean so that it can be reused for the eggs.
3. Whisk the eggs with the salt and pepper until well blended.
4. Pour the eggs and vegetables into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the parsley and continue stirring.
5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.

NUTRITION INFO (per serving)
Calories 84
Total Fat 5 g
Saturated Fat 1 g
Protein 7 g
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sodium 113 mg

Percent Calories from Fat 54%
Percent Calories from Protein 33%
Percent Calories from Carbohydrate 14%

Blueberry Smoothie

Preparation time: 5 minutes
Servings: 1

Ingredients
1/4 cup organic orange juice
1/2 cup Snowville, 6% plain yogurt
1/2 cup washed, stemmed organic blueberries
honey or coconut nectar to taste

Instructions

1. Place all the ingredients in a blender. Blend on high speed until smooth.

Tip: Make it Quicker, use frozen blueberries, and partially thaw before blending.
Nutrition:  210 calories, 7 g fat, 7 g protein, 27 g carbs, 2 g fiber

Kimchee, Spinach & Goat Cheese Frittata

http://whats4dinnersolutions.com/2010/11/16/spinach-feta-frittata/

http://whats4dinnersolutions.com/2010/11/16/spinach-feta-frittata/

INGREDIENTS

5 large eggs
2-3 ounces fresh organic spinach, coarsely chopped
About ½ cup kimchee
About 2 ounces organic goat cheese, crumbled
1/2 cup Snowville or Trader’s Point Grassfed whole milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon *coconut  oil (why coconut oil?)

Preheat oven to 350 degrees. Whisk the eggs and milk in a medium large bowl and season with salt and pepper. Add the spinach and kimchee and stir. Heat the oil on a 6-9 inch oven safe skillet (smaller if want a thicker frittata, larger for a thinner one) over medium high heat. Make sure oil coats entire surface and then pour in the egg mixture. Cook for 1 or 2 minutes, gently stirring the egg mixture and pushing away from the edges. Add the chevre evenly across the top. Transfer pan to the oven and cook 4 to 6 minutes (depending on how thick the frittata is) until eggs are just firm. Let sit at least five minutes before trying to pull the sides away from the pan, gently, with a spatula. Cut into wedges and serve immediately.

Makes one 8 inch frittata or 3-4 servings

NUTRITION INFO

Calories: 184
Fat: 14g
Protein: 12g
Carbohydrates: 3g