Monday, September 26, 2016

Vegetable Egg Breakfast Cups

I love eggs and can eat them all day if I had my way.  Unfortunately on work days, I don't have time in the morning to scramble them up or to make an omelette.  However, I recently discovered the concept of breakfast cups.  The combinations are endless, but essentially you are combining eggs with whatever meats, cheeses, and vegetables you would like, and then you bake this mixture into cups.  It's great because you can eat them right away or save them for later.  I made a batch on Sunday and then I can grab 4 a day for a warm breakfast at work.    My recipe produces a low 52 calories per cup with a whopping 5.3 grams of protein!

12 egg whites
6 whole eggs
1 handful of spinach
3 medium peppers: 1 red, 1 orange, 1 yellow - chopped
8 oz mushrooms, chopped
1 cup shredded cheddar cheese
Salt and pepper (optional)

1. Preheat oven to 350 F.
2. Grab your muffin pans and either grease them or line them with foil muffin liners.  Do not use regular cupcake liners as the cups will just stick to them!  I used foil muffin liners.
3. Saute peppers and mushrooms in a pan.  I used cooking spray on my pan.  Another option is to roast them in the oven until tender-crisp.
4. Combine eggs in a bowl.  Whisk together.  Add in peppers and mushrooms, spinach, and cheese.  Stir until combined.  Add salt and pepper, if desired.  I did not find it necessary for this recipe.
5. Pour equal amounts of mixture into each liner.
6. Bake 25-30 minutes.

Nutrition Information: (recipe makes 24, info per cup)
Calories 52
Fat: 2.6 g
Carbs: 1.7 g
Protein: 5.3 g
Cholesterol: 51.2 mg
Sodium: 77.5 mg
Potassium: 115.7 mg
Carbs: 1.7 g
Vitamin A: 10.5%
Vitamin C: 32.5%
Calcium: 4.3%
Iron: 1.9%

This stash will get me through the work week!
Better than a dessert cupcake.

I store them in a pan and pull these out during the week to enjoy.

Sunday, September 18, 2016

62 Calorie Crepes

I loved eating crepes at a coffeehouse in Maui that was owned by a woman from France.  I had two 12 mile run days when I was on vacation and those were the two days that I treated myself to a crepe.
Wonderful French crepe.
With chicken, tomato, and cheese.

I  started wondering why I didn't just make these myself.  I surfed around, talked to my mom, and came up with this recipe.

And now it has become a weekly tradition for me to make crepes at home.  The whole family loves it because everyone gets whatever filling they want!  I'll describe our combinations below.

I usually make a double batch, which fields us 17 crepes of about an 8" diameter.  This is a thicker crepe.  If you prefer a thinner one, go for it and use a larger pan.  I do make them larger for my husband as he likes them better that way - plus you can really stuff them good this way!

I always make the batter the night before.  It needs time to set.  It also simplifies your work the next day.

3/4 cup unsweetened almond milk
3 tbsp unsweetened applesauce
2 eggs
1 cup white whole wheat flour
1/2 cup water


1. Combine all ingredients into a bowl
2. Use a hand mixer to blend the ingredients until combined.
3. Leave in fridge for at least 2 hours.
4. Spray pan with non stick cooking spray.
5. Once warm, pour batter into pan.
6. Similar to pancakes, wait until bubbles form and use a spatula to flip over.
7. Transfer to plate and here is where the fun continues.  Fill and serve!

Here are some of our favorite combinations:

  • Cream cheese and strawberry jam.
  • Peanut butter and jelly.
  • Nutella and banana.
  • Nutella and strawberry.
  • Nutella!
  • Ham and mozzarella cheese with spinach and tomato.
  • Avocado and turkey with mozzarella cheese.
  • Chicken with mozzarella, tomato and spinach.
  • Chicken with mozzarella, tomato, spinach and avocado.
  • Turkey with roasted peppers.
  • Syrup.
  • By itself!
And for nutrition, this is low calorie goodness!  A low calorie treat?  Yes please.  62 calories per 8" crepe.

Nutrition Information:
Calories: 62
Fat: 1.6 g
Cholesterol: 46.8 mg
Sodium: 30.2 mg
Potassium: 23.2 mg
Carbs: 7.8 g
Fiber: 1.4 g
Sugars: 0.3 g
Protein: 3.3 g
Vitamin A: 2%
Vitamin C: 3.8%
Iron: 4.6%

Heating up right after pouring the batter.
Here is the heated side after flipping.
Ready for filling.
Here is a jam filled crepe.
Chicken, spinach, tomato, mozzarella, and avocado.
Chicken, spinach, mozzarella, and tomato.
How's that for a good forkful of food?
Dinner is served.
With Nutella for a sweet treat.
Ham, spinach, and mozzarella.

Tuesday, September 13, 2016

Healthy Low Calorie Turkey Meatloaf

I have not eaten or made meatloaf in a long time, but we had a rainy day and it just felt like the kind of day to bake one.

I researched many recipes but a lot of them use ketchup and breadcrumbs, and I wanted to avoid these ingredients.  What I like about the recipe I came up with is that it uses many ingredients you likely have in your home.  It is high on protein while light on calories.  The sauce is tangy and gives a good amount of flavor to the meatloaf.  Using turkey instead of ground beef keeps it lean.

This recipe makes two loaves.  One loaf feeds our family of five, and we use leftovers for meal prep for the week.  These are great leftovers for taking for lunch.

Ingredients (meatloaf):
3 lbs ground turkey 
1 egg
1 medium onion, chopped
2 tsp minced garlic
8 oz can tomato sauce
1/2 cup white flour
1/2 cup wheat flour
2 tbsp Italian seasoning
1 tsp salt
1 tsp pepper
3 tbsp yellow mustard

Ingredients (sauce):
8 oz can tomato sauce
2 tsp Italian seasoning
2 tbsp yellow mustard

1. Preheat oven to 350 F.
2. Whisk egg.  
3. Add onion, garlic, tomato sauce, flours, seasoning, salt, pepper, and mustard.
4. Add ground turkey.  Your hands are the best tool for mixing everything all together here.
5. Divide mixture between two loaf pans.
6. Bake for 30 minutes.  While baking, combine sauce ingredients.
7. Remove loaves from oven.  Pour sauce on top of each loaf.  Return to oven for 30 minutes.
8. Once removed, let loaves stand for about 5 minutes before slicing and serving.

Nice sized loaf.
With potatoes and a salad.

Enjoy 2 slices!

Nutrition Information: (assuming 8 slices per loaf) per slice -
Calories: 172
Fat: 6.5 g 
Carbs: 8.9 g
Protein: 17.6 g
Cholesterol: 60 mg
Sodium: 208.1 mg
Potassium: 12.5 mg
Vitamin A: 4.1%
Vitamin C: 1.8%
Calcium: 1.8%
Iron: 7%

Monday, September 5, 2016

Trail Mix

Trail mix is so easy to put together and tastes great!  Vary the ingredients to what you most enjoy.

Coconut chips
Banana chips
Dried cranberries
M and ms
Unsalted peanuts
Sunflower seeds

Mix it all up.  Done!

Friday, September 2, 2016

Easy Healthy and Powerful Guacamole Egg Toast

This is my absolute favorite breakfast!  It is so easy to make, it tastes so great, it's good for you, and the protein gives you so much lasting energy.

In the past, I have used different types of bread and avocados for this recipe.  I can never get through a whole avocado in a week, so I tend to use the 100 calorie guacamole packs that you can get in the supermarket, which increases the convenience factor of this dish.  I also have settled on sprouted bread as my favorite.  Sprouted bread is typically available at your local organic market, and even at some chain stores like Aldi.  Sprouted bread has many benefits, my favorite which is its low glycemic index.  This means your sugar won't be spiking up crazy high after eating it!

2 eggs
2 egg white
2 slices sprouted grain bread
100 calorie pack guacamole spread
Salt and pepper (optional)

1. Spray and heat small saucepan.  Place bread in the toaster and set toast level to your liking.
2. While bread is toasting, scramble up eggs in the saucepan.
3. Once toast is ready, spread each slice with half of the guacamole spread.
4. Top each slice with half of the scrambled eggs.
5. If desired, sprinkle salt and pepper on top of each slice.

Nutrition Information: (not including salt and pepper) -
Calories: 341
Fat: 15.2 g
Cholesterol: 185 mg
Sodium: 684.3 mg
Potassium: 491.4 mg
Carbs: 27.7 g
Fiber: 7 g
Sugars: 2.7 g
Protein: 23.8 g
Vitamin A: 8%
Vitamin C: 6%
Calcium: 2.7%
Iron: 14.4%