Easy Egg White Frittata. {Low Carb, Low Fat, High Protein}

October 25, 20171 Comment

Easy like Sunday morning low carb low-fat frittata

Before we get going, I have to get something out of the way.

Carbs are not bad.

Fats are not bad either.

There are no bad foods.

(Go ahead and reread those. I’ll wait. It’s important)

Now, this recipe is low in both carbs and fat not because you should avoid them but so it customizable for any meal plan.

Need more carbs with your breakfast? Pair with a side of fruit or sprouted grain toast.

Need more fat with your brekkie? Then have some avocado with it. Or even a slice of bacon.

Now that we got that out of the way let’s get to it.

Easy like a Sunday Morning Frittata

3 oz, Canadian Bacon, diced
25 cup, shredded cheddar cheese (use fat-free or low fat if YOU want to keep the dish lower in fat)
4 oz, Tomatoes chopped ( I like to use cherry)
2 Cup Zucchini grated
24 ounces, Egg White (if you wish to add whole eggs, remove 2 oz of whites for every whole egg)
¼ cup fresh basil, torn

Preheat oven to 350.

Grate the zucchini. I like to use the grater attachment on the food processor, but a box grater will also work. Once grated place in a strainer and toss with 1 tsp kosher salt. Set aside while prepping the rest of the ingredients.
Using a paper towel run the inside of cast iron skillet with olive oil.
Heat pan over medium-high heat. When hot add diced Canadian Bacon.
Meanwhile, beat the egg whites.
Using a paper towel or a tea towel, squeeze out all the excess water from the grated zucchini.
Add tomatoes and zucchini to skillet.
Allow veggies to cook for about 3 mins.
Pour whites in the skillet.
Sprinkle cheese over the top
Place in the oven and bake for about 30 minutes. It is down when the middle is fully set.
Remove from oven, let cool for at least 5 min and top with torn basil.
Eat and enjoy!

Nutrition info for ¼ the skillet: 145 calories gram fat, 4 grams carbs and 26 grams protein

Low Carb and Low fat

Low Carb, High Protein Make-ahead Zucchini Fritters.

September 8, 2017September 8, 2017Leave a comment

Need an easy grab and go breakfast when the morning rush got you like whoa? I got you covered with these make ahead low carb high protein zucchini fritters.

These zucchini fritters make for an easy on the go breakfast option.

These make-ahead zuke fritters are not only great straight out of the pan they are also pretty delicious cold from the fridge the next day. (And the day after that too!)

You can eat them as they are (may I reccomend a sprinkle of salt and dash of hot sauce?) or as a bun for a sausage patty. I personally eat them alone, one handed. Usually while rushing to get my oldest to the bus stop on time.

They can make a nice lunch too. As an accompaniment to a BAS salad or bowl of soup.

My favorite part of them is their volume. One serving is eight fritters. Yes, EIGHT! They make me feel like I am eating much more than I am, helping to keep my full for hours. If 8 fritters seems like too much for you, no problem! Just have a half serving.

Alright, let’s get to it:

Low Carb, High protein Zucchini Fritters

2 Tb coconut flour
5 eggs
3 TB egg white
¼ tsp garlic powder
¼ tsp onion
¼ tsp black pepper
½ tsp salt
3 large zucchinis, grated (should be about 4 cups)

After grating the zucchini, using a paper towel squeeze out the excess water. (The drier you can get it the better).
Using a whisk (or fork) beat the eggs, whites, coconut flour, garlic powder, onion powder and salt and pepper. (The coconut flour will want to clump, just keep whisking).
Heat a large skillet over med high heat and spritz with cooking spray.
Using a ¼ cup OR an ice cream scoop, scoop and put in hot pan. Light press them out, into a 4 in pancake. (my skillet can only hold 4 at a time, so plan to be batch cooking).
Cook for 3-4 mins per side.
When done, set on paper towel to cool. If storing, wait till fully cooled. Blot again with paper towel and store in fridge for 3-4 days.

Makes 16 4 inch fritters.

Nutrition for 8 (YES, that’s right I said EIGHT fritters): Calories: 260 Fat:14g Carbs: 12g Protein: 22g

Inspired by Zucchini Pancakes in Practical Paleo by Diane Sanfilippo.

Quick and Easy on the Go Protein

August 22, 2017Leave a comment

It happens to be back to school time around these parts, and I know (first-hand) how chaotic mornings can be. So real quick I wanted to share with you one of my meal preps that help me have a healthy breakfast even when we are running late and no one can find their shoes. (Seriously, what is it with the shoes?!)

All you need is a carton of egg whites, silicon muffin tray, spray oil and an oven. If you are a bulk store shopper (like at Costco or Sam’s) you can buy a case of egg whites and freeze them. Then each week I just take out what you need.

Easy peasy and versatile egg whites

These egg white muffins will cook in 15 minutes and will keep in a sealed container in the fridge for 5 is days.

These little unassuming things are incredibly versatile. They are pretty bland, but that is part of what makes them so versatile. If you wanted you can easily add fresh veggies or meat and cheese to them.

I personally like to put one or two on an English muffin with a slice of Canadian bacon and eat while sitting in the school carpool lane. Sometimes I even enjoy them straight from the fridge with a generous sprinkle of salt.

You can also put them in a burrito, add to a sandwich, or smear them with avocado or hummus.

Each patty has only 17 calories with 4 grams of protein.

Easy Peasy Make Ahead Egg White Thingies

1 12 oz carton liquid egg whites
Spray oil
Silicon muffin tray or silica muffin liners (I don’t recommend

Preheat oven to 350
Spray silicon muffin tray (or regular tray with silicon liners) with spray oil.
Pour equal amounts egg whites into each tray.Cook for 15-18 minutes. They are done with the tops are fully set (I prefer mine to start to get a little crispy around the edges.
Remove from oven and let cool 5-10 minutes. Once cool blot with paper towel and store in sealed container in t

Cinnamon Bun, 5 Minute, High Protein Mug Cake

July 31, 2017July 31, 2017Leave a comment

Mug Cake Monday again!

Today we have a high protein, 5-minute cinnamon bun mug cake.

5 minute, high protein, cinnamon bun mug cake!

Just like last week’s mug cake, this baby can be made in the microwave in just over a minute and they are a great pre workout meal. (If you missed last weeks, we had a double chocolate peanut butter one you can go check out here.)

I am a big advocate for fueling your workout. Optimally, 1-2 hours before your workout you should have a meal that consists of carbs and protein. In most cases 25-50 grams of carbs, 15-30 grams of protein and less then 10 grams of fat. This mug cake fits the bill. Plus, it is freaking delicious.

This mug cake has 14 grams of protein, for those who need more pre workout, a scrambled egg white or a glass of skim milk is a perfect accompaniment.

By supplying your body with fuel before your workout, you are more likely to work out harder and in turn get a better workout, than if you were to do it fasted. Multiple studies have shown there is no great benefit to fasted training. [1][2]

Again, I used Kodiak Cakes power cake mix since it is higher in protein. You can use any pancakes mix that you want, just know it will alter the nutritional breakdown. I have even made these with Enjoy Life’s allergy free pancake mix and they came out great.

5 min Cinnamon Bun Mug Cake

Cooking spray

½ cup Kodiak power cake mix

1 tsp coconut sugar (any sweetener of choice will work here)

½ tsp cinnamon

1/8 tsp salt

1 tsp melted coconut oil

¼ cup cashew milk (and dairy like beverage would work)

1/2 tsp vanilla extract

1 tsp coconut sugar

½ tsp cinnamon

Generously spray the insides of a large microwave safe mug with cooking spray.
Mix in pancake mix, 1 tsp sugar, ½ tsp cinnamon, and salt.
In separate microwave safe cup mix milk, oil and vanilla. Heat in microwave till coconut is melted.
Add the liquids with dry ingredients. Gently mix till just combined, making sure in mix in all the dry power off the bottom of the mug but do over stir!
Top with additional cinnamon and sugar and cut in with a knife.
Microwave at 75% power for 90 seconds.
Let stand for 1 min, then enjoy!

Nutrition for one mug cake: 275 calories 41 carbs 8 fat and 14 protein

Works Cited

[1]Paoli A1, M. G. (2011). Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab, 48-54.

[2]Schoenfeld B., A. A. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr, 54.

5 Minute, High protein Cinnamon BunMug Cake

One Pan Roasted Brussels Sprouts, Sweet Potatoes, Canadian Bacon and Egg Breakfast (Paleo friendly, Wheat free, Dairy free)

May 11, 2017May 11, 2017Leave a comment

Mornings are tough. Eating healthy in the mornings can be even tougher. The real trick to a smooth morning is prepping as much as possible the night before.

Since we don’t need to make the morning any more hectic, this recipe only dirties one pan. Less clean-up is always a win. Plus, it doesn’t require constant supervision while cooking. Freeing you up to do other, more important things. You know, like convincing children to put on their clothes. Or taking a shower.

For this one pan brekkie, prep the Brussel sprouts, sweet potatoes and ham the night ahead. You can even prep the ingredients a few nights ahead of time. The trick is using time when you have it available. I personally like to do some prep work every night while I am cleaning up from dinner. The kitchen is already in disarray so I won’t have to clean it twice.

But veggies for breakfast?!

We really need to be eating vegetables at every single meal. Yes, that includes breakfast. Not only do they provide much needed micronutrients (vitamins, minerals and phytonutrient) they also can help us feel full and have less cravings later in the day.

Vegetables are relatively low in sugar while being high in water and fiber. Both water and fiber can help us to feel full. When we feel and satisfied not only are we less likely to overeat. Also when we regularly include fibrous veggies in out meals we naturally will eat less of the more calorically dense foods.

Where’s the grain?

Not everyone does best with grains based breakfasts. Some people find, when they start their day off with certain foods, even if they are generally considered healthy, their cravings are more ravishing all day long. The trick is to experiment and find what works best for you. You may find that by omitting grains (cereals, toast, oatmeal) you feel better. Or perhaps, you may feel hungry all day long if you forgo your usual grain based breakfast. Try both and find what works well for you. If it turns out you need those grains in the morning, just swap out the sweet potatoes in this recipe for a slice of toast.

One Pan Brussels Sprouts, Sweet taters, Canadian bacon and eggs

1 lbs Brussel sprouts

1 Tb olive oil

Salt

2 cups chopped diced Sweet potatoes (about 200 grams, or one large)

8 oz Canadian Bacon (look for a lower fat variety, like Niman Ranch or Boars head)

4 Eggs

The night before:

Chop clean and prep the Brussel sprouts. Cut the bottom of and cut in half. Throw in the fridge. Peel and dice the sweet potatoes. Throw in pot of water and boil till JUST for tender. (I like to do this to a bunch of potatoes, then I have them ready all week long). Chop the Canadian bacon. Place all prepped items in fridge.

In the morning:

Preheat oven to 400. Toss brussels sprouts with olive oil and salt. Spread out on pan, in a single layer. Put in oven for 15 mins. This is a great time to hop in the shower, make coffee or try and convince the children to put clothes on.

After 15 mins give them a stir. Toss in Canadian bacon and sweet taters. Cook for 10 mins.

Remove from the oven and make four wells, and spritz the wells with cooking spray. Crack eggs in to wells and put back in the oven. Depending on how you like your eggs cook 5-10 mins. (I found at 10 minutes the yolks were fully set)

Nutrition for ¼ the pan:

298 calories. 28 grams of carbohydrates. 11 grams of fat. 25 grams of protein.

one pan roasted

Overnight Chia Seed Pudding, plus 4 flavor variations

January 31, 2017Leave a comment

My overnight oats happen to be one of my most popular recipes. However, we don’t always need that high amount of carbs in the morning. I set out to create something similar with a lower carb content. I realized there are lots of savory lower carb breakfast dishes out there, but not as many sweet ones.

Vanilla Almond Blueberry Overnight Chia seed pudding with a dollop of cashew cream

Now do not get me wrong, carbs are not bad. I am not low carb, anti carb or anything of the like. (I actually love carbs, but that is another article for another time) Sometimes, however, we do need some lower carb choices. (FYI these are not LOW CARB recipes, just LOWER carb)

Here is an example of a handful of times when I might encourage lower carb meals:

During carb cycling. Carb cycling is when someone consumes a higher amount of carbs 2-3 days a week and a lower amount of carbs on the remaining days. (I personally carb cycle, and need a lower carb option for my low carb days.)
When stacking carbs around workouts: For many people consuming their vast amount of carbs either before or after their workouts is helpful from both a performance and aesthetic perspective.
Ladies in menopause/perimenopause. Sorry ladies, but as we enter menopause we can no longer tolerate the same amount of carbohydrates due to dropping estrogen and its effects on insulin.
Carb back loading, that is when someone saves the majority of their carbs for later in the day.The belief by consuming in the evening hours you are more likely to store the carbohydrates as glycogen instead of fat. (This premise also requires evening workouts)
When people who have a lower threshold for carbs. We all have our own individual amount of carbs that we do best with. (The trick is figuring out your own threshold. You really need to find the highest amount you can eat, without gaining fat mass)

The basis for these recipes is chia seeds. If you are not familiar with chia seeds, do you remember chia pets? Yep those hair like sprouts were growing from chia seeds. When chia seeds are mixed with a liquid they form a gel like substance, which is what gives these puddings their pudding like consistency. Chia seeds are very high in fiber, contain a decent amount of calcium and magnesium and provide some omega-3 ALA. Due to their very high fiber content, they can help to keep you feeling full and stratified for a long period time, which is part of what makes them great for breakfast.

Chocolate Peanut butter Overnight Chia Seed Pudding

Since I needed different options for different people I came up with these sweet chia seed puddings. These bad boys work much like my overnight oats. Put everything in a small mason jar, stir really good, and let it sit overnight (up to 5 days). Save the toppings (especially the fruit) to throw on top right before you eat them. I experimented with some cashew cream for the first time and it goes really (REALLY) well with some of the flavors, especially the vanilla-almond-blueberry.

Blackberry Overnight Chia Seed Pudding

I made these puddings with Fairlife* milk to help keep the protein content up, but they still need a little more protein with them if they are to be consumed with breakfast. You can add a side of egg whites, lean breakfast sausage, Canadian bacon, ½ a protein shake or whatever your little heart desires (just keep it lean).

*Fairlife milk is un ultra-filtered dairy milk. It contains 6 grams carbs 13 grams protein, instead of the 12 grams carbs and 8 grams protein found in standard skim dairy milk. You can replace this with any milk of your choice, just note it will change the macros. I highly recommend choosing something high in protein, like a ½ scoop protein powder

It almost feels wrong eating these for breakfast, since they are so decadent. If you are not a sweets for breakfast kind of person these also make a great mid-day snack or before bed sweet (yes you can eat before bed, and many actually would benefit from eating before bed).

Go ahead and make these delicious treats and let me know what you think.

Chocolate-Matcha Raspberry Overnight Chia seed Pudding

Chocolate-Matcha Raspberry

2 Tb Chia seeds

½ cup nonfat Fairlife milk

1 tsp maple syrup

1 Tb cacao or unsweetened dark cocoa powder

¼ tsp vanilla extract

1/8 tsp cinnamon

1 tsp matcha

toppers:

raspberries

Place all ingredients, except for the toppers, in a mason jar and stir very well. Making sure to incorporate all the chia seeds. Place top on it, and store in fridge overnight and up to 5 days. When planning to eat, give a good stir and add any desired toppers.

1 serving contains: 231 calories, 10 g fat, 26 g carbs, and 12 g protein

Blackberry

Blackberry Overnight Chia Seed Pudding

2 Tb Chia seeds

½ cup nonfat Fairlife milk

1 tsp honey

¼ tsp vanilla extract

toppers:

1 Tb no sugar blackberry jam (like Simply Fruits)

blackberries

1 serving contains 240 calories, 8 g fat, 30 g carbs, 11 g protein

Vanilla-Almond-Blueberry

Vanilla Almond Blueberry Overnight Chia seed pudding with a dollop of cashew cream

2 Tb Chia seeds

½ cup nonfat Fairlife milk

1 tsp maple syrup

¼ tsp vanilla extract

toppers:

chopped almonds

dollop of cashew cream (see recipe below)

blueberries

1 serving contains 286 calories, 15 g fat 25 g carb and 14 g protein

Chocolate Peanut Butter

Chocolate Peanut butter Overnight Chia Seed Pudding

2 Tb Chia seeds

½ cup nonfat Fairlife milk

1 tsp maple syrup

1 Tb cacao or unsweetened dark cocoa powder

¼ tsp vanilla extract

toppers

2 tb PB2 (or another defatted powdered peanut protein) mixed with 1 tb water

cacao nibs

1 serving contains 264 calories, 24 g of carbs, 12 g fat, and 16 g protein

Cashew cream

1 cup raw unsalted cashews

½ cup water

1 tb maple syrup (or honey)

vanilla

Cover cashews in boiling water for 15 minutes. Drain and rinse. Place in blender with remaining ingredients and blend till smooth and creamy. Store in fridge for up to 1 week.

1 serving is 1 Tablespoon and contains 53 calories, 4 g fat, 4 g carbs and 2 g protein

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