Four Daughters Kitchen

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Four Daughters Kitchen

3505 Highland Ave, Manhattan Beach, CA 90266

 

Work trips don’t have to include a hotel breakfast especially if it’s the $12 buffet option.

On my last trip to Los Angeles, I decided to venture out to Manhattan Beach for some beach side breakfast.  I was deciding between 3 spots and this one got the highest ratings on yelp at 4.8 so I decided to check it out.  On the way I passed by another spot that looked scrumptious, The North End Café but I decided to keep to the original plan.

 

Walking to breakfast, I passed by numerous fit women toting their yoga mats.  Several yoga, Pilates and 3 personal training spots were in full swing at 9:30 am, insuring that I was motivated for a nice walk along the beach after breakfast.

When I arrived, the first thing I noticed was the quests “vibe”.  Felt like a vacation spot although I gather most of the people here are locals.   Most were dressed casually like they might have spent the morning surfing.  Looking around the walls were adorned with your typical beach décor including a surfboard and a lovely photo picture of 4 precious girls, presumably the 4 daughters.  And… No respectable Manhattan beach restaurant would be complete without a bowl of dog treats.

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The coffee comes in oversized mugs, hot and strong and on the bitter side.  I find that these coffees are best enjoyed hot just under the temperature that might burn you.  Once the coffee cooled it was far too bitter to drink.

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After careful examination of the menu, I ordered the El Porto breakfast scramble.  I chose this as it had artichoke hearts ,which I adore!  Also three of the other dishes were vegetarian and didn’t include the pancetta in the potatoes which are made with caramelized onions alright here goes…

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Yummy, my dish came in a large bowl much like the design of the coffee mug.  I was surprised that the potatoes were mixed in!  I was expecting a scramble with the eggs on one side and the potatoes on the other.  The first taste I noticed was the chipotle flavor slight but smoky and the gruyere cheese melty and delicious.  Gruyere is a creamy cheese that blends all the spices together, with generous amounts of artichokes and flavorful sundries tomatoes complimented the dish marvelously.  After examination, I discovered that the potatoes were the base of the scramble, salty and crispy with sweet caramelized onions.   The pancetta was served in small bits with a highly salty flavor, just enough not too overpower the dish.

My Review

Unique breakfast place, ambiance good local flair,  no view of the ocean although I’m heading out that way next.  I would say that the best way to optimize nutrition would be to share one of these scrambles and add a fruit bowl or the Greek yogurt and granola and share. Thanks 4 daughters!!

 

Food-8

Service-6

Ambiance-7

Health-7

 

On the way to the beach I noticed this very friendly cat or is it a small lion??

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Spiced Pumpkin Muffins

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banana muffins

Fall is one of my favorite times of year.  The weather is crisp and cool, the leaves start to fall, and best of all it’s pumpkin season!

Pumpkin is a hearty squash that boasts many vital nutrients to keep your eyes, heart and immune system healthy, loaded with beta carotene, vitamin C and potassium to name just a few.  Get your pumpkin on early with this seasonal favorite of mine, and kids tested and approved!

Spiced Pumpkin Muffins
 
Author: 
Recipe type: Holiday
Prep time: 
Cook time: 
Total time: 

These tasty and kid approved recipe is great for that holiday brunch party
Ingredients
  • 1½ cup whole wheat or white flour
  • ¾ cups rolled oats
  • ½ cup brown sugar
  • 1 tsp. salt
  • 1 tsp. pumpkin pie spice
  • 1 tsp. baking powder
  • 1 /2 tsp. baking soda
  • 1 tsp. cinnamon
  • ¼ tsp. nutmeg
  • 1 ¼ cup pumpkin puree
  • ½ cup milk
  • 3 Tbsp. vegetable oil
  • 2 eggs beaten
  • ¼ cup chopped pecans (Optional)

Instructions
  1. Preheat oven to 375 degrees and line two- 12 mini muffin pans or one 12 muffin pan with muffin liners.
  2. Whisk flour, oats, brown sugar, salt, pumpkin pie spice, baking powder, baking soda, cinnamon, and nutmeg together in a large bowl until thoroughly combined. Stir pumpkin puree, milk, oil, eggs, into the dry ingredients until batter is smooth. Scoop batter into prepared muffin cups, filling them to the top. Sprinkle with chopped pecans.
  3. Bake in the oven for 20-25 minutes until a toothpick comes out clean. Let cook for 5-10 minutes and serve

 

 

The Breakfast Habit

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The Breakfast Habit 8219546_s

Breakfast is the most important meal of the day.  How many times have you heard that before?  But how many of us actually take time to eat breakfast? Research shows that over 60% of people skip breakfast at least 3 times a week or more.

Study after study shows that breakfast is helpful in so many ways.

Here are 2 compelling reasons:

  1. Improves cognitive function and academic performance
    1. You’ll be more productive in your morning meetings or classes
    2. You’ll have better glucose control all day long
  1. Better weight management.  You’ll be…
    1. Less likely to crave unhealthy snacks later in the day
    2. More likely to have a better quality diet

According to the national weight loss registry 78% eat breakfast every day.

What should you eat for breakfast?  Lets talk specifically protein.

Protein at breakfast can help to suppress hunger hormones later in the day, those Ghrelin (I like to call them the gremlin hormones which that trigger you to eat)

Just 15-20 grams at breakfast should do the trick

Here are my top breakfast ideas that have at least 15 grams of protein and between 300-500 calories for either morning style sit down or running around.

Sit down ideas

  1. 2 egg omelet loaded with ¾ cup of chopped onions and red peppers sprinkled with a handful of cheese
  2. Greek yogurt with mixed berries

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Walking out the door

  1. Whole wheat tortilla with a chicken sausage
  2. Kind bar, small piece of fruit and a hard boiled egg
  3. When traveling Starbucks is a great answer order up an oatmeal and latte or one of their new breakfast sandwiches.

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Now like a said you’ve probably heard it all before.  What’s harder is the action!!!

Even here at Google with free onsite cafes’ serving up made to order omelets, freshly baked scones, and steel cut oatmeal many of my clients still can’t find the time.  Here’s how to make this change in your diet:

  1. Plan ahead, have your signature breakfast items on hand
  2. You may need to reset your alarm for 5-10 minutes earlier
  3. Make a commitment, write it down or tell somebody your new goal

Tell me what your favorite breakfast foods are?

 

 

 

Hearty Cinnamon Bulgur Pancakes

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As I was thinking about what to cook for breakfast I remembered that I had served bulgur and raisins to my one year old daughter.  I originally wanted to introduce a new food to my daughter and got the idea from my “make your own baby food cookbook”  Turns out everyone really liked this including me, I was thoroughly surprised when both my little girls gobbled up the breakfast and it was so easy to make.  So this morning I decided to try out a heartier version of the standard old pancake.  These pancakes pack in extra fiber, b-vitamins, magnesium and are lower in calories.

Cinnamon Bulgur Pancakes
 
Author: 
Nutrition Information
  • Serving size: 4
  • Calories: 268
  • Fat: 8
  • Saturated fat: 1.5
  • Trans fat: 0
  • Carbohydrates: 42
  • Sugar: 5
  • Fiber: 4
  • Protein: 7

These hearty breakfast pancakes have a nutty flavor and are sure to be a Sunday favorite topped with bananas and cinnamon.
Ingredients
  • ½ cup bulgur and one cup boiling water
  • ½ cup raisins or one cup fresh blueberries (optional)
  • ½ cup whole wheat flour
  • ½ cup all purpose flour
  • 2 teaspoons baking powder
  • 1 tablespoon sugar
  • 1 teaspoon salt
  • 2 teaspoon cinnamon
  • ¾ cup milk
  • one egg
  • 2 tablespoons canola oil

Instructions
  1. Pour water over bulgur and let sit covered 30 minutes, stir in raisins or fruit if using.
  2. In large bowl, mix dry ingredients (flours, banking powder, sugar, salt and cinnamon) set aside.
  3. In another bowl mix milk, lightly beaten egg, and canola oil.
  4. Add wet ingredients into bulgur and fold into dry ingredients until just mixed.
  5. Pour onto heated griddle. Make sure to watch these carefully as to not burn the pancakes, pancakes should be golden brown.
  6. Serve with sliced bananas, cinnamon and real maple syrup.

 

Green Smoothie

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I love smoothies for a refreshing afternoon snack, this one I’ve perfected over time to make a perfect creamy smooth and nutrient packed smoothie!

Green Smoothie
 
Author: 
Ingredients
  • ½ ripe pear
  • ¼ avocado
  • ¾ cup frozen spinach
  • 1 tsp. honey
  • one cup greek yogurt or one scoop vanilla protein powder
  • one cup almond milk
  • one cup ice

Instructions
  1. Mix all ingredients in the blender

 

 

 

Basic Scrambled Eggs

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When I went back to school to become a dietitian. One of the required classes was a cooking class. After purchasing the book, I realized this was a totally basic cooking class, learning how to cook eggs, poach, steam, braise, things like that. At first I thought, I know how to make scrambled eggs! It wasn’t until we learned that I realized that there is a technique even to the seemingly most basic recipes.

Basic Scrambled Eggs
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: ½ recipe
  • Calories: 175
  • Fat: 8
  • Protein: 12

Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 

These scrambled eggs are cooked to perfection, no more overcooked scrambled eggs.
Ingredients
  • 4 large cage-free omega-3 eggs
    (cage-free for animal kindness and omega-3 for brain and heart health)
  • 2 tbs. milk or water
  • salt and pepper to taste (optional)
  • non-stick cooking spray

Instructions
  1. Break the eggs into large mixing bowl, picking out any egg shells
  2. Add the milk and whisk with fork or a whisk
    The more you whisk the more air will be incorporated and the fluffier the eggs.
    Personal preference if you like your eggs fluffy.
  3. Using a nonstick pan heat the pan over medium low heat
    This step is very important, using the right heat is essential.
  4. Coat with a nonstick cooking spray
  5. Add the eggs and let set for a few minutes
  6. Using a rubber spatula begin pushing the eggs from the sides to the middle to create big curdles.
  7. Don’t over mix the eggs but continue this pushing until eggs become just almost done.
  8. Take the eggs off the heat
    The eggs will continue to cook for a minute or so until cool enough to eat.

 

Cereal with milk

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Cereal with milk
 
Author: 
Nutrition Information
  • Calories: 250

Recipe type: Breakfast

Breakfast is the most important meal of the day I like to start my day with a healthy cereal like Kashi goLean then I add my milk
Ingredients
  • cereal
  • milk

Instructions
  1. pour cereal
  2. pour milk

Notes
great way to start your day

 

Muesli

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Muesli with green apples and golden raisins

Muesli with green apples and golden raisins

Ingredients

  • Oats
  • Milk
  • Cinnamon
  • Raw Sugar
  • Vanilla Extract
  • Green Apple
  • Golden Raisin

Instructions

  1. mix all ingredients together
  2. store in refrigerator for several hours
  3. best to make the night before
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Disclaimer

Stephanie Lasher is a registered dietitian. Information contained on this site should not be used to diagnose medical conditions. Persons with serious health issues should consult a physician before undertaking any new diet or exercise plan.