Great for a quick high protein breakfast!
6 large eggs
3 tablespoons milk
Salt and pepper, to taste
⅓ cup grated cheddar or parmesan cheese, optional
1 1/4 c diced vegetables (try onions, peppers, mushrooms, zucchini, tomatoes or spinach)
1/4 c crumbled bacon or turkey sausage, optional
Preheat oven to 350 degrees.
Whisk together eggs, milk, salt, and pepper. Stir in veggies
Pour egg mixture into prepared pan, filling cups about ⅔ full.
Sprinkle cheese and meat evenly among the cups. Top with herbs. Bake for approximately 15 minutes, or until eggs set.
Allow to cool for a few minutes before removing. When completely cooled, muffins can be wrapped in plastic and frozen.
Good way to enjoy eggs for dinner!
salt & freshly ground black pepper, to taste
1 lb spaghetti
1⁄4 cup olive oil
1 onion, finely chopped
1⁄4 lb pancetta or bacon chopped, or try using smoked salmon instead! (optional)
1 teaspoon red pepper flakes
5 -6 garlic cloves chopped
1⁄2 cup dry white wine
3 large eggs
3/4 cup grated Parmesan
1 tablespoons chopped fresh parsley leaves
cook pasta; reserve 1/2 cup water and drain well.
In a small bowl, whisk together eggs and Parmesan; set aside.
Heat a large skillet over medium high heat. Add olive oil, onions and bacon and cook until brown and crispy, about 6-8 minutes; drain excess fat. Add crushed red pepper, garlic and wine; stir to loosen pan drippings.
Reduce heat to low.
Working quickly, stir in pasta and egg mixture, and gently toss to combine; season with salt and pepper, to taste. Add reserved pasta water, one tablespoon at a time, until desired consistency is reached.
Serve immediately, garnished with parsley.
3 cups quick-cooking oats (not instant)
3⁄4 cup brown sugar (or try coconut sugar!)
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon nutmeg
2 eggs (or 1/2 c mashed bananas, applesauce or pumpkin)
1 cup milk (dairy or not)
1/2 cup butter, melted or coconut oil
1 1⁄2 teaspoons vanilla
1 cup pecans
1/2 cup dried cranberries
Preheat oven to 350°. In a large bowl, combine oats, brown sugar, baking powder, salt, cinnamon and nutmeg, cranberries and 1/2 cup of the nuts. In another bowl, whisk eggs, milk, butter and vanilla. Stir into oat mixture until blended.
Spoon into a greased 9-in. square baking pan. Sprinkle remaining 1/2 cup nuts on top. Refrigerate overnight.
Bake 40-45 minutes or until set. Serve warm with milk.
4 cups (1 pound) fresh or frozen cranberries
1 cup sugar
1 cup water
1/2 cup packed brown sugar
2 teaspoons ground cinnamon
1-1/2 teaspoons ground ginger
1/2 teaspoon ground cloves
1/4 teaspoon ground allspice
1 cup chopped tart apple
1/2 cup golden raisins
1/2 cup diced celery
1 orange, peeled, tough membrane removed, chopped
1/4 cup orange juice
1/4 cup chopped walnuts
1 tablespoon apple cider vinegar
1⁄2 teaspoon salt
1 medium onion chopped
1 medium pear peeled and cubed
1⁄4 cup lemon juice
Combine all ingredients in a large saucepan; bring to a boil. Reduce heat; simmer, stirring occasionally, for 5 to 8 minutes, or until cranberries are bursting. Cover and refrigerate for 8 hours or overnight before serving.
Serve with turkey burgers seasoned with curry powder and use naan or flatbreads instead of hamburger buns.
2 cups fresh spinach
2 cups water
1 cup frozen mango
1 cup frozen pineapple
2 frozen bananas
2 tablespoons fresh lime juice
1 cup frozen green grapes
1 cup coconut milk
2 tablespoons coconut flakes, unsweetened
2 sweet potatoes cubed
3 new potatoes, cubed
1 red onion, quartered and pieces separated
2 zucchini, sliced 1-inch thick
2 summer squash, sliced 1-inch thick
1 (8 ounce) bag baby carrots
8 ounces mushrooms ends of stems cut off
2 cups chopped butternut squash
1 red bell pepper, chopped
2 cup broccoli florets
1 tablespoon thyme, chopped (1 tsp. dried)
2 tablespoons rosemary, chopped (2 tsp. dried)
1 teaspoon basil (optional)
3 teaspoons garlic, minced
1⁄4 cup olive oil
2 tablespoons balsamic vinegar
salt(a shake or two)
pepper (a shake or two)
oil a baking sheet. Preheat oven to 450 degrees F.
Place chopped veggies in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss with remaining ingredients to combine.
Roast for 40 minutes, stirring every 15-20 minutes, or until potatoes are soft when poked with a fork.
You shouldn't have to choose between healthy and yummy. I focus on showing you how you can have both, utilizing functional ingredients that keep you at your best!