by Heather | Dec 14, 2020 | cooking, egg, gluten free, greens, protein, recipe, Uncategorized
💪💥Want to prep AND cook a delicious and healthy meal in less than 3 minutes?
🍽One that you can eat for breakfast, lunch, or dinner, or even as a snack? Of course, you do. 🙂
🎩Ta da! It’s a microwaved frittata that you can cook in a mug.
FAST & EASY FRITTATA IN A MUG
(Serves 1)
- 2 eggs
- Salt & pepper to taste
- 4-5 chopped spinach or kale leaves
- 1 big tbsp salsa
- 1 tbsp feta or goat cheese crumbles
Coat the inside of a coffee cup or mug with olive oil spray. Crack the eggs into the mug, add a couple of pinches each of salt and pepper, and whisk together.
Stir in the rest of the ingredients and place in the microwave, and cook for 75-90 seconds.
😍That’s IT! Enjoy!
by Heather | Feb 4, 2019 | challenges, general health, greens, vegan, vegetarian
BOOST YOUR BREAKFAST!!
Quick! What food group can help fill you up with fiber, boost your health with minerals, phytonutrients and vitamins, AND is incredibly nutrient dense – packing a whole bunch of nutrition into very few calories!?
Answer: Vegetables!!
This week we’re going to focus on getting our days off to a nutritious start by adding ONE SERVING of vegetables to our breakfast.
It’s an easy and delicious way to give yourself a little boost each day.
Here are some ideas:
🥗Toss a handful of greens (spinach, kale, collard, your choice!) into your eggs or smoothie … this was my choice as pictured above!
😍Add frozen butternut squash cubes to your smoothie (sounds weird, tastes delish, especially if you add some banana to the mix!). You can get these in the frozen food section at your grocery store.
🌶️Make a veggie scramble by adding diced peppers into your eggs. Add salsa for a Mexican flair!
🍳Bake up some grab-and-go egg “muffins” that contain greens, peppers or other veggies of your choice
🍠Top some sauteed veggies on a sweet potato or poached egg.
Note: A serving = 1 cup of greens or ½ cup of veggies like squash, sweet potato and peppers.
Are you in for this week’s challenge!? Let us know below!
Grab a pic of your veggie-packed creation and share it!
by Heather | Nov 26, 2018 | fruit, gluten free, grains, protein, recipe, vegan
Vegan Blueberry Energy Bars
Ingredients:
3/4 C rolled oats
2 scoops vanilla Metagenics Perfect Protein powder, pea & rice
1/4 C shredded coconut
1/3 C roasted almonds roughly chopped
1 Tbsp chia seeds
1/4 teaspoon salt
1/2 C almond butter
1/3C honey or agave syrup
1 1/2 teaspoon vanilla
1/2 C dried blueberries
Directions:
Line a 9×9 square baking pan with wax or parchment paper .
In a large bowl combine the oats, protein powder, coconut, almonds, chia seeds and salt . Mix together .
Heat the nut butter and syrup on stovetop until the mixture is hot and pourable . Add the vanilla and mix again .
Add the syrup mixture to the dry oat mixture and mix until everything is moist and combined. Gently stir in the blueberries. Press the mixture into the prepared pan and then press the mixture into the pan until it is tightly packed. Cover and place in the fridge for 1-2 hours . Cut into 9 bars and return to the freezer until firm.
by Heather | Jun 5, 2017 | cooking, egg, gluten free, greens, protein
Healthy Egg Muffin Cups
Ingredients:
• 1 tablespoon olive oil
• 1 cup red, green and yellow bell pepper chopped and measured after chopping
• 2 cups baby spinach – roughly chopped measured/packed before chopping
• 1 cup mushrooms measured before chopping
• 2 cloves garlic minced
• salt to taste
• 4 whole eggs
• 4 egg whites
• hot sauce optional for drizzling on top!
Directions:
1. Preheat oven to 350 degrees F.
2. Grease a standard 12-slot muffin pan with cooking spray and set aside.
3. Heat a large non-stick skillet over medium heat.
4. Once hot, add in oil, red pepper, green pepper, and onion and sauté 5-7 minutes, or until peppers are tender.
5. Add in spinach and mushrooms and cook for an additional 2 minutes.
6. In the last 30 seconds, add in minced garlic.
7. Season with salt and remove from heat.
8. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
9. Stir in cooked veggies.
10. Pour the egg/veggie mixture evenly into the prepared muffin pan.
11. Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked.
12. Cool slightly and serve immediately!
13. Leftovers can be stored in an airtight container in the fridge for about 4 days.
14. These may also be frozen.
15. To reheat, pop them in the microwave until warm.
(Credit: http://showmetheyummy.com/healthy-egg-muffin-cups/)