Breakfast this morning: Mediterranean Fritatta for Two ❤️
Though quiches are one of my favorite breakfast foods, they can be time consuming with lots of prep and usually 40-60 minutes of baking time. Enter the Fritatta, the quiches crust-less pan prepared cousin! I love preparing these because they come together so quickly and have all the savory flavor of a quiche. I hope you will be able to try and enjoy this dish, and if so, let me know what you think! Recipe below 👇 You will need: 2 large eggs 3 tbsp egg whites 4 kalamata olives, diced 1 garlic clove, minced 1/2 cup grape tomatoes, diced 2 tbsp red onion, diced 1/2 oz reduced fat feta cheese 1 green onion 1/2 tsp dried basil 1/4 tsp onion powder *Dash of salt and pepper as desired Putting it together: First, whisk your eggs, egg whites basil and onion powder together; set aside. In a small nonstick skillet, spray lightly with olive oil, then preheat to med-low heat. Add onions, garlic, olives and about half of the tomatoes, sautéing just until tender. Pour the egg mixture over the top of the vegetables, then sprinkle the feta cheese, remaining tomatoes and green onions over the top. Reduce heat slightly and cover, keeping an eye on it for the egg to set. You can use a spatula to lift the edge of your frittata and make sure you aren't over cooking the bottom. Another alternative is to flip your frittata and brown the "top". This can be a little tricky, but the best way I've found to do this with the least mess is to first: make sure the frittata is well set around the edges and there isn't too much uncooked egg on top that may spill over. Second, using your spatula, loosen the edges of your frittata and make sure it's not sticking, then slid onto a plate. Next, carefully invert your skillet over the top of the frittata, and holding the pan firmly over the plate (which should be wider in diameter than your skillet to avoid making a big mess and or burning yourself!), flip the plate and frittata over into your skillet :) Cook for about a minute, then flip back onto your plate "top side up" and it's ready to serve! *I actually forgot to add the salt and pepper to this, but the feta has a nice salty flavor and it didn't even need the added sodium! See MFP nutritional info below!
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I love good breakfast sausage, but many of the options you find in the store are loaded with fillers and other unwanted ingredients. So after some experimenting, I was able to come up with a delicious homemade alternative that is low in fat, freezes easily and will satisfy all the hungry bellies in your house! The great thing about this recipe is you can change the grade of turkey (Lean/Extra Lean) depending on your preferences and goals. I prefer the 93/7 because it comes out juicier and more closely resembles it's pork sausage relative 🦃+🐖=❓ Now that we're all confused about sausage, let's get to the recipe! You will need: 3/4 lb ground turkey (93/7, 97/3 or 99/1 depending on your preference) 1/2 tsp rubbed dried sage 1/8 tsp ground marjoram 1/4 tsp sea salt 1/2 tsp ground black pepper 1/2 tsp onion powder 2 tbsp minced onion 1 clove garlic, minced 1-2 tsp maple syrup (depending on how sweet you would like your sausage to be) Combine all ingredients in a bowl, mashing together with a spoon until all ingredients are well incorporated. Spoon about 2 tbsp of mixture onto a preheated lightly oiled skillet and press down to flatten. Cook for about 2 minutes on each side until nicely browned. Serve with a side of eggs, fresh fruit, or a delicious Veggie Egg Muffin like we did! This makes about 5 servings, with 2 pieces of sausage each. *Helpful tip: This recipe freezes very well, just spoon into one side of parchment paper, then fold the other side over, pressing down with even pressure onto the top to flatten them (see the photo below). Then place in a freezer bag and pop them in! They cook quickly from frozen, and make for a convenient breakfast addition any day of the week. Feel free to multiply this recipe to make more to freeze for later 🤗 See the nutritional info from MFP for this recipe below 👇
Once in a while, you need a coffee fix...in particular, maybe a Peppermint Mocha! For all my coffee lovers out there, this blend will hit the spot, and at only 60 calories, it beats anything a barista will give you at the local coffee shop. ☕️
Raw Organic Cacao powder gives this beverage a nice mocha taste while adding antioxidants and minerals you won't get from processed cocoa powder. Make it stronger if you like with a more stout brew of coffee, and it can also be served cold, just pour over ice! ❄️ Here's what you'll need: 1/2 cup unsweetened almond milk, warmed in coffee mug 1/2 cup brewed coffee, or hot water plus desired amount of instant (I used 1 1/2 packets of Mount Hagen Organic Instant Coffee) 1/2 tsp natural peppermint extract 1 packet Stevia (or more of desired for taste) 1 tsp Raw Cacao powder (I like Sunfood Organics brand) Ice (optional for cold beverage) Combine all ingredients, then sip while enjoying breakfast or relaxing ☺️ See Nutritional Info from MFP below 👇 Sometimes oatmeal is what you wake up craving for breakfast...well maybe it's just me, but I love oatmeal, especially when it comes together like this recipe! It has no cholesterol, its low in sodium and is loaded with potassium and other essential nutrients!
Maple Cherry Walnut Oatmeal You will need: 1/2 cup oats of your choice (I like Bob's Red Mill extra thick cut) 1 cup water plus 1 tbsp 1/4 tsp vanilla extract 1/8 tsp cinnamon 2 tbsp unsweetened almond milk 2 tbsp peanut butter powder 1 tbsp dried cherries 1 tbsp chopped walnuts 1 tbsp maple syrup Putting it all together: First, boil the water in a small saucepan, then add the oats. I hated mushy, sticky oatmeal as a kid, so now I add about 2/3 of the oats when the water boils, then add the rest in after a few minutes so there is a little "bite" to them, not just an amorphous glob of oat-goo 😖 You can try this too if you like! 👍 Next add in the vanilla, cinnamon and dried cherries; cook oats 4-5 minutes or until cooked to your preference. Once they are done, remove the pan from heat. Now add in the peanut butter powder and almond milk. Stir until combined, top with walnuts (optional), maple syrup and enjoy! See the Nutritional Info for this recipe below 👇 My dad loved to cook, and he would always get us involved in the process, like his own personal sous chefs. ☺️ I have so many great memories cooking with him, and one of my most favorite meals to prepare was Stir Fry. It's was always so colorful, flavorful and filling...no one minded leftovers either! While we usually had chicken or beef (sometimes both if he was feeling ambitious) my version is vegan, and the sauce is much healthier with only 6 ingredients. I hope you will enjoy this fiber and nutrient packed dish, along with the shortcut for the rice that goes with it. 🤗
What you'll need: For the Tamari Stir Fry Sauce: 1/4 cup low sodium tamari 1 tbsp raw agave nectar 1/2 tsp ginger powder 1/2 tsp black pepper 1/2 tsp onion powder 1/4 tsp Chinese Five Spice *🌶add some red chili flakes if you would like to add some heat to this...I omitted so our toddler could enjoy it with us! 👶🏼 Combine all ingredients in a small bowl and set aside while you chop the veggies 🍅 For the Veggies: I grabbed almost every vegetable I had in my fridge for this, feel free to omit or add others based on what you prefer, the more the merrier! 1 tbsp sesame oil 2 green onions, chopped and set aside 1 stalk of broccoli, chopped into florets (save the stem! It can be used in othe dishes) 3 small carrots, sliced 1/2 cup sugar snap peas, halved 1/2 cup cauliflower, chopped 1/2 cup red cabbage, coarsely chopped 3 cloves garlic, minced 1/2 zucchini, sliced and quartered 1/4 cup red onion (chopped to preference) 2 celery stalks, sliced 1/2 cup Baby Bella mushrooms, quartered 1/2 yellow bell pepper, chopped For the rice 🍚: 1-3 packages of Prepared Brown Rice (2-6 servings)....if you've cooked it much you know it takes a long time. To save on preparation I used the Seeds of Change Quinoa & Brown Rice with Garlic (found at Costco and most grocery stores in the health food section), and instead of microwaving, I placed it into a small pan with about 2 tbsp of water on low for it to heat up and soften. Putting it all together: In a large wok or saucepan, put the oil, garlic and all vegetables except green onions on medium to med-high heat (depending on your stove). Sauté the veggies for about 2 minutes, then add the Tamari sauce and continue to cook for about 7-8 minutes, stirring frequently. I tend to like my vegetables crunchy, so I don't leave them on too long. Once they are cooked to your desired tenderness (or crispness), remove from heat and serve alongside the quinoa & rice. Top with fresh green onions, and enjoy! See the nutritional info from MFP for the whole meal below...this recipe makes about 6-1 cup servings of stir fried veggies, but feel free to have a bigger helping as desired! ❤️ I remember loving Hamburger Helper meals as a kid, the way a simple box of pasta and a sauce packet mixed with ground beef could come out so tasty. Today, we know that (although delicious) there isn't much that's heathy about the processed boxed dinners that serve as a quick and easy option for busy families. I've got some great news...tonight in the kitchen I concocted a beefy, creamy, pasta-y version that's even better, and almost as easy to prepare as the packaged variety.
Heres what you'll need: 1 lb 93/7 Organic Grass-fed beef 2/3 box of Organic penne (I used the "Simple Truth Organics" gluten free kind) 1 28 oz can diced fire roasted tomatoes (Muir Glen Organic) 1/4 cup organic low-fat sour cream (Horizon) 6 Baby Bella mushrooms, chopped 2 cups organic baby spinach 2 tbsp minced yellow onion 2 cloves garlic, minced 2 tsp dried basil 1 tsp dried oregano 1 tsp onion powder 1/2-1 tsp salt (per preference) 1/2 tsp black pepper 1 tbsp olive oil Putting it all together: First, get a large pot with water going to boil your pasta. Next, place olive oil, onion, garlic, mushrooms and ground beef in a large skillet. Season the meat with all herbs and seasonings, then brown in the pan until all meat is cooked. (This Grassfed beef is very lean and did not put off any fat, so I did not drain it...do so if you have any liquid fat in your skillet). Next, add the diced fire roasted tomatoes, sour cream and allow to simmer for a few minutes while the penne cooks. Prepare the penne per the box instructions to al dente, taking care not to over cook it. Just before your pasta is done, mix in the baby spinach into the meat sauce mixture so it will just begin to wilt. Add your drained cooked pasta, stirring well to combine, then spoon each serving (about a 1 and 1/4 cup) into a bowl. Allow to cool (it was piping hot and I nearly burned my tongue in my eagerness to try it) a little before enjoying! I hope you will love this easy to prepare, healthier alternative to "easy" box dinners. Please let me know what you think! See the nutritional info below (makes about 6 servings) *sodium content reflects 1 tsp salt, can be adjusted to suit your needs. A beautiful salad can easily be sabotaged by the wrong dressing. I've been making this quick vinaigrette for years now, and it's easily adapted to suit different food combinations by changing the type of vinegar/acid added. This goes great on a fresh greens salad loaded with veggies, and all the ingredients are easy to come by! With no high fructose corn syrup, sugar or other unwanted additives, you can feel good about drizzling this over your greens. It can also be multiplied to suit the needs of your household, and stores well in the fridge too!
Easy Lemon Vinaigrette 🍋 You will need: 1 tbsp olive oil 1 tsp salad vinegar (can exchange for balsamic or ACV as desired) 1 tsp Bragg Organic Sprinkle seasoning* 1/4 tsp onion powder Juice of 1/4 of a lemon (about 1 tbsp) Fresh cracked pepper (to taste) Dash Sea Salt Combine all ingredients and allow flavors to meld for a few minutes (while you prepare your salad). Drizzle over the top of your greens and enjoy! Nutritional Info: 0.1g protein, 2g carbs, 14g fat** *I discovered the Bragg 24 Herbs Seasoning about a year ago, and I'm so glad to have come across it! It's gets utilized in many dishes I make, but salad dressing is probably the most common. **Don't let the fat content scare you! 😳 What's important is the type of fat you're consuming, and olive oil is one of the best kinds you can incorporate into your diet. Fats are essential to the proper function of our metabolism, along with many other health benefits! See this article for more information about olive oil 🤓❤️👍 http://www.medicalnewstoday.com/articles/266258.php Some days I'm in the kitchen from dawn until dusk, so over the years I've found some great ways to save time prepping ingredients. One of my favorite shortcuts is my onion garlic base, because who wants to stand over a cutting board crying every day? 😭 This may seem too simple, but once you try this method you'll never want to go back to dicing and peeling these two amazing flavor powerhouses before every savory meal. 👍 You will need: 2 yellow onions, cut into 8ths 6-12 garlic cloves, peeled* (I say the more the merrier!) Food processor Mason jar with lid or other container that is air tight and smell resistant. Place your onion chunks and whole garlic cloves in the food processor. Pulse until they reach the desired consistency, from coarse diced to fine mush (depending on whether or not you've got picky eaters that won't touch a dish with the sight of an onion!). Transfer to the container, cover and refrigerate for up to 5 days. This blend is ready to use in anything from stir fry to meatloaf...I hope it will help you save time and enjoy more flavorful dishes! *I saw this video recently of peeling garlic by shaking in a mason jar, but i find this works better if you cut the hard tops of the garlic off ☺️ Traveling (or even a full day of errands or work commitments) can wreak havoc on your fitness and health goals, when convenience foods become more tempting because they are considered an "easy" snacking option. That is most definitely not the case, and those snacks can start adding up to unwanted weight and inches over time, stalling progress and impeding the hard work you put in during your weekly exercise. For years now, I've been in the habit of taking healthy foods with me either to work or on trips so that I'm less likely to fall into the "processed, quick and easy" food trap. Some easy to grab options that fit into a small cooler are below, I hope this will be a good model for you in the future! Hardboiled eggs Light Cheese sticks Fresh fruit Power Protein balls (like my healthy Cinnamon Raisin Oatmeal Cookie Bites) Protein powder Organic protein shake (Orgain brand has become a staple for snacking, workout recovery and baking too!) Whole food snack pouches (I really like "Shine Organics" brand, found at target is multiple varieties) Greek yogurt Rice cakes Raw unsalted nuts Healthy Nutrition Bars (Caveman, Kind and ProBar are ones we enjoy) Roasted chickpeas All natural jerky (Krave is a favorite) Raw veggies and hummus (Costco carries a large single serving versions that's great for travel or packing for lunch) I love a good muffin, and apple cinnamon is one of my favorite combinations. Over the years I've experimented with vegan baking options, so I decided why not try out a muffin for a change? This recipe is vegan, easy to put together, and makes about 12 delicious muffins...there was a little extra batter leftover and I made it into a pancake for my son to have for breakfast ☺️
What you need: 1 1/4 cups unbleached organic flour (I love Bob's Red Mill Brand) 3 scoops (about 3/4 cup) vanilla protein powder (Orgain Vanilla Bean is what we use at home for almost everything!) 1/2 tsp baking soda 1 tsp baking powder 1/2 tsp ground cinnamon pinch of salt 4 ounces unsweetened applesauce 4 tbsp flax seed meal 5 tbsp water 1 cup unsweetened almond milk (Califa Farms) 1/3 cup raw organic agave nectar (Wholesome Sweeteners) 1 tsp vanilla extract 1/8 cup chopped nuts, for topping (optional) Putting it all together: First, preheat the oven to 350. Next, prepare your flax seed (this replaces eggs in the recipe) by mixing with the water in a small bowl; set aside. Combine all of the dry ingredients, then add milk, flax, agave, applesauce and vanilla. Fold together until combined, but don't over mix! Batter will be slightly lumpy. Set bowl aside and spray your muffin pan with baking spray or use muffin cups. Fill each cup about 3/4 of the way, then top (if you wish) with a sprinkle of chopped nuts...I used walnuts for this recipe. Place pan in oven, checking after about 18 minutes with a toothpick to see if they are done. Once the pick comes out clean, they're ready to come out! Cool for at least 10 minutes before eating. Enjoy! 🍎 Nutritional info per muffin: 116 calories, 5g proteins 2.6g fat 19.8g carbs |
AuthorKelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables. Archives
December 2020
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