Category Archives: Breakfast
8 egg whites
2 whole eggs
1/2 tub of fresh baby spinach
1 yellow onion – diced
4 green onion stocks – diced
3 garlic cloves, crushed
4 oz (1/2 cup) crumbled feta
1 tbsp coconut oil – for sauteing onions & spinach
1 tsp coconut oil (for greasing the pan)
sea salt and ground pepper to taste
In a large frying pan, heat 1 tbsp coconut oil. When the oil starts to shine, add your onions. Add a handful of spinach at a time and stir the spinach leaves into the onions until they start to wilt. Once you have incorporated all of the spinach you are going to use, turn off heat and add garlic. Stir in the garlic until it becomes fragrant. Combine eggs, egg whites, salt, pepper, spinach mix and feta in a bowl and mix well. Then pour into your greased baking pan (8 x 8 or a round pan). Bake for 16-18 minutes, (or until firm in the middle) then let cool and serve!
1 cup pumpkin
1/2 tsp vanilla extract
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cloves
1 1/2 cups old fashioned oats
1/2 cup chopped walnuts
2 tsp baking soda
1/4 tsp sea salt
1/2 cup unsweetened vanilla almond milk
1/3 cup maple syrup
Preheat oven to 350 F. Pour batter into a greased 8 x 8 baking dish and stick it in the oven for 40 minutes.
olive oil spray
1 tablespoon milk
1/4 cup asparagus, chopped
1/4 cup mushrooms, quartered
1 tablespoon goat cheese, crumbled
Spray a 12 ounce microwavable cup with the olive oil. Whisk the egg and milk together. Add all ingredients except the cheese to the cup and microwave on high for 30 seconds. Stir and repeat. Add the cheese and enjoy.
2 large portabella mushrooms, stems chopped and reserved
2 slices center-cut bacon, crumbled
4 large eggs
1 tsp. dried minced onion
1/4 tsp. chopped garlic
1/8 tsp. salt
Dash black pepper
1 once Swiss cheese
1/4 cup shredded cheddar cheese
Optional topping: chopped chives
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Place mushroom caps on the sheet, rounded sides down. Bake until tender, 16 – 18 minutes. Leave oven on.
Meanwhile, prepare bacon in a skillet or in the microwave.
In a medium bowl, whisk egg, onion, garlic, salt, and pepper.
Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir chopped mushroom stems until softened, 3 – 4 minutes. Add egg mixture and scramble until fully cooked, 3 – 4 minutes.
Add bacon and cheese to the skillet. Continue to scramble until cheese has melted and is evenly mixed, about 1 minute.
Blot away excess moisture from mushroom caps. Divide egg mixture between the caps and sprinkle with shredded cheese. Bake until shredded cheese has melted, 2 – 3 minutes.
MAKES 2 SERVINGS
1/4 cup cooked spinach
4 large eggs
1/2 cup crumbled feta cheese
2 scallions, thinly sliced
2 tablespoons chopped fresh dill
Freshly ground pepper, to taste
2 teaspoons extra-virgin olive oil
Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber spatula.
Set a rack about 4 inches from the heat source; preheat the broiler.
Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.
4 teaspoons extra-virgin olive oil, divided
1 cup diced zucchini
1/2 cup chopped onion
1/2 cup grape tomatoes, or cherry tomatoes, halved
1/4 cup slivered fresh mint
1/4 cup slivered fresh basil
1/4 teaspoon sea salt, divided
Freshly ground pepper, to taste
5 large eggs
1/3 cup crumbled goat cheese
Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine.
Preheat the broiler.
Wipe out the pan and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
Place the pan under the broiler and broil until the frittata is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.
1/4 cup grated cheese
1/4 cup chopped chives
1/4 cup cooked, crumbled bacon
salt and pepper
Separate eggs, putting whites in 1 large bowl and yolks in 4 small bowls. Whip whites until stiff peaks form. Fold in cheese, chives and bacon. Spoon into mounds on parchment lined baking sheet and make a deep well in center of each. Bake at 450 for 3 minutes, then add 1 yolk to each well, season with salt and pepper and bake until yolks are just set (2-3 minutes).
What to Eat Before You Work Out
If you exercise first thing, eat beforehand to raise blood glucose levels that have dropped overnight. A 200- to 250-calorie snack with 30 to 50 grams of carbohydrates will let you work out harder and burn more calories.
What to Eat: Stonyfield Farm Fat Free Plain Yogurt (6 ounces) mixed with 1/2 cup blueberries, 1 tablespoon maple syrup/ and 1 tablespoon Planters Sunflower Kernels
214 calories, 10g protein, 40g carbohydrate, 4g fat (1g saturated), 5g fiber
Why: “The natural sugars in the blueberries, maple syrup, and yogurt give your muscles a speedy energy source,” explains Ryan. Sunflower seeds add crunch and the disease-fighting antioxidants vitamin E and selenium; the blueberries are also antioxidant powerhouses. “Frozen are just as nutritious as fresh,” Ryan adds.
What to Eat: One tablespoon Arrowhead Mills Natural Peanut Butter on 1 small whole wheat pita and 1 kiwi
215 calories, 8g protein, 30g carbohydrate, 10g fat (1g saturated), 5g fiber
Why: A whole-grain pita and a piece of fresh fruit such as a kiwi are easy ways to boost sagging blood-sugar levels and stop hunger pangs. “Natural peanut butter supplies heart-healthy fat with no added sugar,” says Hark.
Research at Michigan State University shows that women who skip breakfast are more likely to be overweight than those who eat it regularly.
Quick Breakfast Fix: One packet Nature’s Path Instant Hot Oatmeal Original mixed with 2 tablespoons Bob’s Red Mill Flaxseed Meal and 1/2 cup raspberries
282 calories, 10g protein, 43g carbohydrate, 8g fat (0.5g saturated), 12g fiber
Why: The rolled oats provide some protein and healthy carbs, and the berries are loaded with antioxidants and fiber, plus the flaxseed has good-for-your-heart omega-3 fatty acids.
Quick Breakfast Fix: One Van’s Hearty Oats Waffle Berry Boost topped with 1 tablespoon MaraNatha Natural Almond Butter and 1 tablespoon Eden Organic Apple Butter
215 calories, 6g protein, 23g carbohydrate, 12g fat (0.7g saturated), 5g fiber
Why: The waffles are made with nutrient-rich whole grains instead of refined white flour, and the almond butter provides bone-strengthening calcium and phosphorous. The apple butter adds a fruity sweetness but contains just 4 grams of sugar.
Quick Breakfast Fix: One-half cup Mother’s Multigrain Hot Cereal with 1 sliced banana and 2 tablespoons chopped walnuts
331 calories, 9g protein, 58g carbohydrate, 11g fat (1g saturated), 9g fiber
Why: This whole-grain cereal contains no added sugar. Toss in potassium-rich bananas and top with walnuts, which are high in omega-3s, and you’ve got a healthy, hearty start to your day.
Quick Breakfast Fix: Subway Honey Mustard Ham & Egg on a Deli Roll
270 calories, 18g protein, 42g carbohydrate, 5g fat (1.5g saturated), 3g fiber
Why: The absence of fatty sausage and cheese makes this a smart choice. Follow it up with a piece of fiber-rich fruit for a well-balanced meal, suggests Burke.
Quick Breakfast Fix: McDonald’s Egg McMuffin and Apple Dippers (without the caramel sauce)
335 calories, 17g protein, 38g carbohydrate, 12g fat (4.5g saturated), 2g fiber
Why: It’s one of the leanest fast-food breakfast sandwiches around (another choice contains almost 50 grams of fat!). The apples provide vitamin C and some fiber.
Quick Breakfast Fix: Denny’s Quaker Oatmeal, Scrambled Egg Beaters, and grapes
211 calories, 17g protein, 35g carbohydrate, 3g fat (0g saturated), 4g fiber
Why: Steer clear of belly-busting dishes like the Meat Lover’s Scramble — which has a whopping 1,310 calories and 73 grams of fat! Don’t be afraid to make special requests: Order a banana on the side to slice into your oatmeal, or ask the cook to toss veggies like peppers and mushrooms into your eggs.
Quick Breakfast Fix: Two slices French toast and fruit cup at Bob Evans
424 calories, 8g protein, 66g carbohydrate, 5g fat (0g saturated), 6g fiber
Why: This meal is a winner because it contains no saturated fat. Ask the chef to use cooking spray rather than grease to coat the griddle. The fruit satisfies your sweet tooth and helps keep you away from high-sugar syrups.