The 400-year-old live oaks at Becks Prime on Augusta Drive beckoned me for a return visit while I was in Houston last week. I stopped by for lunch on the deck under those enormous, snaking limbs.
Every time I see these two live oaks, thriving amid high rises and pavement, I’m in awe of their hardiness.
Becks supports their tentacle-like limbs with a scaffolding of posts and beams. The restaurant’s drive-through lane passes under a web of branches. Hand-laid pavers, rather than solid concrete or asphalt, helped preserve the trees’ health, according to an informational sign.
Just look at that mighty, splayed trunk — each limb itself the girth of a mature tree.
The Becks trees are a hidden treasure in the city, well worth seeking out. I’m glad I got to commune with them again.
A quick note to say on Saturday I’m heading to an event at San Antonio Botanical Garden. If you’re in the area, I hope you’ll join me. And if you have garden-loving friends in San Antonio, please share the word!
February 28, 1-3 pm – San Antonio Botanical Garden
Join me for a “Gardens of Texas” presentation and discover practical strategies and inspiration for creating gardens with the resilience to weather Texas’s extreme climate. I’ll have books available for sale and signing too. This event is freewith admission or Garden membership! Reservations recommended due to limited space. Reserve your spot here.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
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Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Learn about garden design and ecology at Garden Spark! I organize in-person talks by designers, landscape architects, authors, and gardeners a few times a year in Austin. Subscribe to Garden Spark by clicking here to email — subject line: SUBSCRIBE.
These hearty pancakes combine oats and white whole-wheat flour for 100% whole-grain goodness. They cook up fluffy, yet somehow maintain a beguiling creamy texture inside. A little shredded apple goes into the batter for sweetness, but the majority of the apple is cooked down for the sweet, fruity topping.
We serve these pancakes with ¼ cup plain 0% Greek yogurt as additional topping to get this breakfast up to 19g of protein. Which should help keep you full for hours. These pancakes are sweet enough and shouldn’t need syrup if you want to start your day off with a balanced meal.
Active time: 33 minutes Total time: 33 minutes
Whole-Grain Cinnamon-Apple Pancakes
Ingredients
2 medium gala or Honeycrisp apples, peeled and cored
2 tbsp unsalted butter
2 tbsp maple syrup
1 1/4 tsp ground cinnamon, divided
3/4 cup (90g) white whole-wheat flour
2/3 cup (60g) quick-cooking oats
2 tsp baking powder
2 tsp sugar
1/4 tsp salt
1/4 tsp baking soda
2 cup (235g) plain 0% Greek yogurt, divided
1 tsp vanilla extract
1 large egg
Directions
Cut one apple in half; shred half of the apple and set aside. Dice remaining 1 1/2 apples. In a small saucepan over medium heat, melt butter. Stir in diced apple and 1/4 cup (59ml) water; cover and cook until the apple is tender, 10–12 minutes. Stir in maple syrup and 1/4 tsp cinnamon.
Meanwhile, in a large bowl, stir together flour, oats, baking powder, sugar, salt, baking soda and the remaining 1 tsp cinnamon. In a medium bowl, whisk together yogurt, remaining 1/2 cup (118ml) water, vanilla and egg. Add yogurt mixture and shredded apple to flour mixture; stir until just combined.
Heat a large non-stick griddle or non-stick skillet over medium heat. Spoon a scant 1/4 cup batter per pancake onto a hot griddle. Cook until tops are dotted with bubbles and edges look cooked, 3–4 minutes. Turn and cook 2–3 minutes on the other side, or until cooked through. Top pancakes with ¼ cup Greek yogurt and apple mixture.
Serves: 4 | Serving Size: 3 pancakes, topped with ¼ cup Greek yogurt and ¼ cup apple topping
Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2).
This parfait makes for a great dessert. It satisfies your sweet tooth and it has protein and fiber to keep you full.
Active time: 10 minutes | Total time: 10 minutes, plus refrigeration overnight
Berry Chia Pudding
Ingredients
1 1/2 cups (360ml) unsweetened almond milk
1/2 cup (84g) chia seeds
2 cups (490g) 0% plain Greek yogurt
2 tbsp honey
1 cup (150g) fresh raspberries (reserve 4 berries for garnish)
1 cup (150g) fresh blueberries
4 mint sprigs
Directions
In a bowl or 2-cup storage tub, stir the almond milk and chia seeds, then cover and refrigerate overnight.
Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and stir until well-mixed.
To assemble, get 4, 1 1/2-cup glass storage tubs or large wine glasses.
In each glass, place 1/2 cup of the yogurt mixture. Measure 1/4 cup of the chia pudding on top of the yogurt and spread evenly. Measure 1/4 cup of the remaining yogurt on top, spread, then dollop about 2 tbsp of chia pudding on top of that. Garnish with a mint sprig and a raspberry on each, and serve.
Can be covered and refrigerated for up to four days.
Serves: 4 | Serving Size: 1 cup parfait and berries
This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you’d like a little spice, stir in a bit of cayenne pepper.
This dish is helpful for vegetarians who need to optimize their iron intake by providing 23% of your daily iron. Even though iron isn’t as easily absorbed from vegetarian sources, like spinach, as it is from meat, the acidity of the tomatoes helps convert the iron in the spinach to the form that’s in meat, making it more easily absorbed (1).
Active time: 5 minutes Total time: 15 minutes
Curried Tofu-Spinach Scramble
Ingredients
3 tbsp plain soy milk
3 tbsp nutritional yeast
1/4 tsp curry powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp kosher salt
1/4 tsp black pepper
6 oz. extra-firm tofu, crumbled
1/2 cup (90g) grape tomatoes, halved
4 cups (100g) fresh spinach, lightly packed
2 slices whole grain bread, toasted
Directions
In a small bowl, combine the soy milk, nutritional yeast, curry powder, garlic powder, onion powder, salt and black pepper. Whisk to combine and set aside.
Heat a medium skillet over medium-high heat. Spray with olive oil, then add the crumbled tofu. Cook, stirring occasionally, until the tofu is lightly browned, about 6-8 minutes. Add the soy milk mixture, stir to coat the tofu, and cook until the desired “scrambled egg” consistency is reached, 1-3 minutes. Transfer to a bowl and set aside.
Spray the same skillet with olive oil cooking spray and set to medium high heat. When hot, add the tomatoes and spinach and cook, stirring frequently, until the tomatoes are softened and the spinach is wilted, about 3-4 minutes. Remove from heat. Serve immediately with the tofu scramble and whole grain toast.
Walking into Trader Joe’s is kind of like walking into an amusement park. Instead of aisles, you move through little attractions—snacks, frozen meals, sauces, and the freezer with their famous Mandarin Orange Chicken.
To help you navigate, our registered dietitians put together a list of high protein Trader Joe’s picks you can add for under $30. Let’s dig in!
Dietitian-Recommended Protein-Packed Trader Joe’s Shopping List
This plain Greek yogurt delivers one of the highest protein-to-price ratios on the list. Even better? There’s no added sugar, and it still manages to work in both sweet and savory situations—breakfast bowls, sauces, marinades, you name it.
Nutritionally, it pulls its weight too, delivering live cultures that support your gut plus calcium for bone health.(2,3,4)
“Plain Greek yogurt is a versatile, high-protein staple that fits into meals and snacks without added sugar,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition.
Pro tip: You can even use it in your meal prep, like when marinating your chicken.
Swap traditional sausage patties for these chicken patties for a lower sodium and fat alternative to traditional pork sausage. (5,6) Don’t worry they’ll still give you that familiar, meaty bite—if that’s the kind of breakfast you’re into.
“A healthy dose of protein in the morning is a no-brainer (7) and for me, a hot breakfast isn’t complete without a savory breakfast patty on the side. But I also don’t want to break the bank on sodium, fat and calories so these chicken sausage patties are a win-win-win,” says Katherine Basbaum, MyFitnessPal dietitian.
The real bonus is how flexible these are. Slide them into wraps, crumble them over bowls, or pair them with eggs at dinner. They work whenever you need them.
Edamame is a plant-based protein option that also delivers fiber , which makes it especially filling for its size. (8) Since it comes frozen, it’s easy to
Looking for some protein at breakfast? Nutty, whole-grain quinoa is a tasty, protein-rich food, and scrambling it with eggs provides a satisfying morning meal (1). The spinach and bell peppers in this recipe add a serving of vegetables and you can pair this with a citrusy fruit like an orange to help absorb the calcium and iron in the spinach (2).
Active time: 15 Minutes Total time: 30 minutes
Quinoa Spinach Scramble
Ingredients
1/2 cup (85g) quinoa, dry
5 large egg whites
1 tsp dried thyme
1 tbsp olive oil
1 large red bell pepper, diced
2 cups fresh spinach, roughly chopped
1 green onion, chopped
1/4 tsp salt
1/4 tsp black pepper
Directions
In a small pot, bring 3/4 cups water to a boil over high heat. Add the quinoa and return to the boil, then cover and reduce to low. Cook for 15 minutes, then uncover and fluff, all the water should be absorbed. Set aside and let cool, uncovered.
In a medium bowl, whisk together the egg whites, then stir in the dried thyme. Add the quinoa and stir to combine. Set aside.
Meanwhile, add the olive oil to a large saute pan and set over medium-high heat. Once hot, add the bell pepper, spinach, green onion, salt and pepper. Cook for 2 minutes, until the peppers soften. Add the quinoa egg mixture and stir, reduce the heat to medium, and cook, stirring frequently. Continue to cook until the eggs are set, about 3 minutes. Serve immediately.
If you like a quick breakfast of scrambled egg whites, you’ll love them with slivered, browned Brussels sprouts and savory smoked salmon. Paired with whole grain toast to make it a complete meal, and you’re ready to take on the day!
In a small bowl, whisk together the egg whites, salt and pepper and set aside.
Place a large, nonstick saute pan over medium-high heat for a few seconds, then add the oil. Add the Brussels sprout and saute, stirring occasionally, until browned and softened, about 4 minutes. Add the egg whites and smoked salmon and lower the heat to medium-low, and stir to combine.
Cook until the eggs form curds, then add tomatoes and parsley and stir until the eggs are cooked through and the tomatoes are warmed. Serve immediately with salsa and toasted bread.
Enjoy this easy, breezy mango-pineapple yogurt bowl for a tropical breakfast treat. Plain yogurt is sweetened naturally with chunks of pineapple and mango, along with toasted coconut flakes.
Enjoy this easy, breezy mango-pineapple yogurt bowl for a tropical breakfast treat. Plain yogurt is sweetened naturally with chunks of pineapple and mango, along with toasted coconut flakes. Plain yogurt is an excellent breakfast choice because it’s a probiotic (e.g. source of good bacteria), and contains protein, calcium and vitamin D (1,2).
Active Time: 10 minutes | Total Time: 10 minutes
Mango-Pineapple Yogurt Bowl
Ingredients
1 tbsp unsweetened coconut flakes
1 cup (245 g) plain nonfat Greek yogurt
¼ cup (41 g) diced pineapple, fresh or frozen
¼ cup (41 g) diced mango, fresh or frozen
1/2 cup unsweetened bran cereal
Directions
In a non-stick pan, toast coconut flakes over medium-high heat until golden brown, about 3 minutes. Remove from heat and set aside.
Assemble yogurt bowl by layering yogurt, pineapple chunks and mango chunks. Top with toasted coconut flakes and bran cereal.
Convenient, precooked brown rice, canned beans, frozen corn and premade pico de gallo help this meal-prep breakfast come together in a flash, without loading on lots of sodium or fat. You can refrigerate for morning meals throughout the week or freeze for longer storage (see thawing/reheating instructions at the end of the recipe).
This filling breakfast is a good balance of macronutrients and provides enough protein and fiber to keep you full all morning. Plus, black beans provide you with prebiotics, which are high-fiber foods that feed the healthy bacteria in your gut (1).
Active time: 15 minutes Total time: 15 minutes
Breakfast Burrito Bowls
Ingredients
6 large eggs
1/2 tsp ground cumin
1/4 tsp kosher salt
1/8 tsp cayenne pepper
1 8.5-oz package precooked brown rice
1 cup (135g) canned reduced-sodium black beans, rinsed and drained
1 cup (124g) frozen corn kernels, thawed
1/2 cup (120g) pico de gallo
Hot sauce of your choosing, if desired
Directions
In a medium bowl, whisk together eggs, cumin, salt and pepper. Heat a medium nonstick skillet over medium heat. Coat pan with cooking spray. Add egg mixture to pan; cook until soft-scrambled, about 3 minutes, stirring constantly.
Meanwhile, warm rice according to package directions. In a small bowl, combine beans and corn. Divide rice evenly among 4 bowls or freezer-safe containers, about 1/3 cup per bowl. Arrange 1/3 cup scrambled eggs and 1/2 cup bean mixture in each bowl. Top with 2 tbsp pico de gallo and hot sauce, if desired.
Refrigerate up to 4 days; reheat in the microwave on high for 1 minute or until thoroughly warmed. Or freeze for up to two months; reheat in the microwave on high for 2 1/2–3 minutes or until thoroughly heated.
