The Slim Down South Cookbook Giveaway!

December 10, 2013 | By | Comments (44)

SlimDownSouth_final cover FRONT 091613

Can Southern food be satisfying and healthy? You bet your biscuits! Check out The Slim Down South Cookbook, a new book written by registered dietitian and award-winning journalist Carolyn O’Neil. The cookbook serves up delicious recipes for breakfast, lunch, dinner, and snacks while teaching you an easy-to-follow philosophy for living a healthy lifestyle down here in Dixie. Here’s a peek into the foolproof SLIM strategy:

“S” Savor the South:

Eating is all about enjoying and exploring the amazing variety of Southern foods and traditions

“L” Linger Longer:

Learn to eat mindfully and enjoy each and every bite

“I” Indulge a Little:

Knowing when to say “yes!” is the key to developing healthy eating habits

“M” Make it Happen:

Coax out that can-do attitude Southerners are known for and commit to a lifestyle change

You could win a copy of The Slim Down South Cookbook!

Just tell us your favorite healthy on-the-go breakfast recipe in the comment section below between now and January 1st.  We’ll pick our five favorites to win a copy of the book. Click here for full legal rules.



  1. myprotein voucher codes

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    December 18, 2014 at 8:25 pm
  2. Karen Whealton Mangle Bryant

    I just love almond butter on a toasted whole wheat muffin, with flax, chia, banana slices and drizzled honey with cinnamon, a sweet way to start the day, with a cup of almond milk.

    December 24, 2013 at 10:14 am
  3. Tam Wilson

    I love a smoothie with fresh baby spinach, frozen raspberries, vanilla yogurt, coconut water, a banana and chia seed. I put the chia seed in after I’ve blended everything else. Let sit for a few minutes to thicken. I use as much organic as possible.

    December 23, 2013 at 7:58 pm
  4. Elenzia Johnson

    My favorite on the go breakfast is quick grits with cheese and an egg white. The grits took 5 minutes and while the grits cook, it takes two minutes to saute an egg white. Voila breakfast.

    December 23, 2013 at 4:36 pm
  5. Julie Clifton

    Do it yourself Egg McMuffin:

    English Muffin toasted
    1 scrambled egg or 2 egg whites
    2 small slices of deli ham
    1 2% deli slice cheese
    Mustard (optional)

    December 23, 2013 at 2:51 pm
  6. Kristen Cokeley

    My favorite breakfast: 1/2 cup low-fat cottage cheese, 1 tomato cut into wedges, and two tablespoons of green onion. Add a water with 1/2 lemon squeezed in it and I’m set and energized until lunch!

    December 23, 2013 at 10:22 am
  7. Pat L Toler

    I love maple and brown sugar oatmeal..great way to start a day!

    December 23, 2013 at 7:05 am
  8. Sara Morgan Turn

    On days when the clock is against me, I’ll grab a boiled egg and a string cheese stick. Quick hold over til lunch.

    December 22, 2013 at 8:28 pm
  9. sylvia stapleton

    Steel cut oatmeal in slow cooker with dried mixed fruit pieces.

    December 22, 2013 at 4:22 pm
  10. Christine Troutman

    My favorite is plain Greek yogurt with fresh fruit and walnuts.

    December 22, 2013 at 1:01 pm
  11. Margaret Spencer

    peanutbutter and pumpkin butter on half of an english muffin – an apple to go

    December 22, 2013 at 12:45 pm
  12. Sam

    Apple slices with peanut butter

    December 22, 2013 at 7:13 am
  13. Karen Dilden

    I make a bowl of oatmeal with blueberries and bannanas with organic honey.

    December 21, 2013 at 9:28 pm
  14. Maura

    Like one of the previous posters, I’m a type 2 diabetic, so I need a balance of protein and carbs with every meal and snack. For a weekday breakfast, I like a tender fried egg rolled up in a tortilla, with a tiny bit of shredded cheese and hot sauce on it. On weekends, I might add some arugula or cilantro, yum, and occasionally put it on something like a toasted multigrain English muffin half.

    December 21, 2013 at 8:50 pm
  15. Karen Bowen

    Desperation often sends me to Kashi cereal in Yoplait Light Greek Yogurt, but a toasted Healthy Life English Muffin with a slightly overdone egg, turkey bacon and a tiny little bit of cheese (or a larger amount of light cheese) with tomato and mustard really does the trick. This is especially true when it is served with a really good cup of coffee.

    December 21, 2013 at 5:17 pm
  16. Ann

    I eat a healthy on the go oatmeal with pumpkin butter mixed in, or I will have yogert with honey, cinnamon,grapes,and a few sweetened walnuts or pecans on top. Soooo very good.

    December 21, 2013 at 3:38 pm
  17. mary hauk

    Whole wheat wrap with spinach, egg whites, feta cheese. Or ground turkey sausage, egg whites on whole wheat toast.

    December 21, 2013 at 3:12 pm
  18. Jingle Belle (@Sooner_Belle)

    Usually I drink a peanut butter chocolate protein shake or a green monster smoothie for breakfast. On mornings when I’m not in a hurry, I’ll make oatmeal on the stove and mix in seasonal fruits.

    December 21, 2013 at 2:28 pm
  19. Terri Huff

    I have 1 cup of quick oats with a handful each of dried cranberries and pecans. Add some water and nuke it for a minute. Sometimes I sprinkle a little brown sugar on it or add just a taste of vanilla flavored coffee creamer. Yummy!

    December 20, 2013 at 10:07 pm
  20. Gayle Adams

    My favorite on the go breakfast is 0% fat greek yogurt, fresh fruit and a couple tablespoons Post Cranberry Almond Crunch cereal on the top.

    December 20, 2013 at 5:57 pm
  21. Elizabeth

    My favorite breakfast is instant oatmeal with blueberries, bananas and walnuts in it. Keeps on healthy regime for morning

    December 20, 2013 at 12:49 pm
  22. LuAnn Conley

    In the winter oatmeal with blue berries and the summer plain yoguart with strawberries and banana slices

    December 19, 2013 at 5:23 pm
  23. Diana Gardner

    For people like me with a wheat allergy and Type 2 Diabetes, protein is the thing in the morning – but eggs get tiresome. So take a thin slice of turkey or ham, put a little bit of home made mayonnaise, a touch of mustard, and a tablespoon of shredded Mozarella and Cheddar cheese on the slice, then roll it up and stick a toothpick in to hold it.

    Two to three roll ups give you protein and dairy in a tasty way without the overload of carbs or the problems wheat gives some of us!

    December 19, 2013 at 5:07 pm
  24. Sandra Aikman

    I like grits and a poached egg or toast with peanut butter and sliced banana.

    December 19, 2013 at 4:15 pm
  25. gia picou

    I really need this cookbook!!!!

    My go to breakfast is usually quick cooking grits with a sunny side up egg on top!


    December 19, 2013 at 1:55 pm
  26. Noa

    Overnight oats: Mix 6 oz of Greek yogurt, 2/3 cup old fashioned rolled oats, 2 tablespoons of chia seeds, a handful of chopped walnuts, and 1/2 cup of vanilla unsweetened almond milk. Keep the bowl in the fridge overnight or at least for a few hours. The next morning, add a splash of milk and whatever toppings you like. If I use plain Greek yogurt, I like to add honey or agave nectar and a banana or berries. With all the flavors of Greek yogurt out there, the possibilities are endless.

    December 16, 2013 at 1:15 pm
  27. Susan H.

    My healthy breakfast is a good bowl of warm oatmeal with some dried fruit mixed in.

    December 16, 2013 at 9:33 am
  28. Mary Zelli

    For a powerhouse start to the day, I need to include protein in my morning meal–so out comes the Greek yogurt as my canvas. I then usually add cut up apples or bananas, chop a few walnuts while the cutting board is out to add to the mixture, some raisins, a few teaspoons of chia seeds, honey to sweeten, cinnamon and if I’m feeling totally decadent I top it with some homemade granola that a neighbor makes and gives to me. I can eat in in my bowl or make it up in a container to take on the run. Good, nutritious and filling.

    December 14, 2013 at 12:45 pm
  29. Liz Jasinski

    My favorite on the go breakfast is instant steel cut oatmeal with brown sugar and blueberries.

    December 12, 2013 at 4:25 pm
  30. Shannon

    Overnight Oats: Make the night before, leave in fridge, grab and go in the morning! Oats + milk + chia seeds + mashed banana + vanilla extract…in the morning, add a little peanut butter + stevia or maple syrup for a little added sweetness…and done!

    December 12, 2013 at 8:16 am
  31. Heather

    Green smoothie with spinach, tons of fruit + veg, some rolled oats, flax, a handful of various seeds and/or nuts + ice!

    December 12, 2013 at 6:07 am
  32. Karen

    On the go, healthy and quick – drop a banana, greek yogurt, orange juice and whatever fruit is in the fridge or freezer into a big to-go cup, and blend with an immersion blender. Berries are the best, but mango, apples, pineapple are all good. Just don’t put in fresh figs – it’s a little gritty!

    December 11, 2013 at 4:23 pm
  33. Carol Huffman

    Whole wheat toast with peanut butter and honey and an apple or other piece of fruit.

    December 11, 2013 at 3:28 pm
  34. Cindy Gill

    My favorite is cooked, real oatmeal, not the instant stuff. Here at work it is most delicious with a variety of fruits included each day. My favorites are strawberry oatmeal, blueberry oatmeal, & peach oatmeal. I cover the top with cinnamon, add dried cranberries and pecans, and a little skim milk–YUM!!!

    December 11, 2013 at 1:23 pm
  35. Beth B

    My focus is on healthy eating. My favorite breakfast (that I eat every morning) is oatmeal with almond milk, blueberries, and almonds.

    December 11, 2013 at 10:01 am
  36. Heather McCarn

    My favorite on the go recipe is a green monster smoothie with protein. I mix it up every day with different berries, bananas, with some spinach and peanut butter or protein powder. It’s easy to just pour into a cup and go.

    December 11, 2013 at 9:53 am
  37. Christina M.

    My favorite on-the-go, healthy breakfast is make-ahead egg cups/mcmuffins! I bake egg whites in a muffin pan and add different ingredient to each one – cheese, ham, tomato, spinach, onion, peppers, etc… They freeze and refridgerate well. Just grab one, heat in the microwave, and pop it on a multigrain english muffin and you’re out the door! Sometimes, I’ll skip the muffin if I’m trying to cut carbs!

    December 11, 2013 at 9:23 am
  38. Barbara ryburn

    When I have an early morning tee time, I eat a spoonful of peanut butter with local honey drizzled on top along with ground cinnamon. It gives me enough energy to play nine holes.

    Barbara Ryburn

    December 10, 2013 at 11:36 pm
  39. Deidre Horn

    No-fat Greek yogurt plus a little maple syrup, few chopped pecans, fresh berries, a little granola. Filling, sweet, flavorful, and super quick and easy!

    December 10, 2013 at 10:32 pm
  40. Lori Q

    My favorite on-the-go breakfast is something I make on Sunday mornings and savor the entire week ahead. Quiche cups made in muffin tins! Made with egg substitutes or egg whites, and then packed with my favorite veggies, these freeze and reheat in the microwave beautifully. They pack a nice protein punch to start my day off right!

    December 10, 2013 at 8:08 pm
  41. Betsy

    I love a green smoothie for breakfast. Blend a banana, a cup of baby spinach, a half cup pineapple, a little vanilla Greek yogurt and a few splashes of coconut water. Ice if you so desire. Yum!

    December 10, 2013 at 7:38 pm
  42. Nancy Maners

    My favorite is a bowl of steel cut oatmeal with Apple and walnuts.

    December 10, 2013 at 7:11 pm
  43. AnnaZed

    I eat a peanut butter toast on dash mornings; this really needs some culinary improvement as a ritual.
    margueritecore [at] gmail [dot] com

    December 10, 2013 at 6:00 pm
  44. Sarah @ 702 Park Project

    Oh man I need this! My favorite on the go breakfast is a homemade McMuffin…I microwave an egg (it took me years to know you could do this!), add a piece of cheese and a piece of ham, and stick it all on a toasted english muffin. Yum!

    December 10, 2013 at 3:33 pm

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