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

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

Deconstructed Taco Salad Bowl with an Avocado Lime Dressing (Dairy Free, Wheat Free, Egg Free, Paleo Friendly)

May 4, 2017Leave a comment

Let’s get straight to the point; tacos are delicious. The problem with tacos is not only can they can be calorically dense but they also tend to be lacking in the vegetable department. One way to combat this: turn your tacos into a deconstructed taco salad bowl.

Taco salad bowl with a dairy free and egg free avocado lime dressing.

Even with the bowls, however, you have to watch those toppings. Sour cream, cheddar cheese, avocado and the deep fried shell all add up fast.

Here are a few ways you can lighten up your taco bowl:

Replace deep fried high fat shell with homemade chips (if paleo, replace with plantain chips.)
Replace multiple high fat toppings with an avocado-lime dressing.
Replace high sodium taco seasoning with homemade.
And add in lots of veggies.

Homemade tortilla chips have less fat and carbs then store bought chips.

To assemble your bowls, just fill with whatever veggies you have in your fridge. I like a mix of romaine and spinach. Then I throw in some tomatoes, cucumber, sugar snap peas (for that crunch!), bell peppers, green onions. Add meat of your choice. I used ground beef for this one, but flank steak or chicken breast with some tex mex seasoning goes great (Check out my tex mex seasoning on Instagram here). Drizzle some avocado lime dressing over it, maybe a little pico de gallo or salsa and grab a handful of homemade chips. And there you have it, a healthier more satisfying version of your standard taco.

Recipes

For the chips:

Corn tortillas

Spray coconut oil

Salt

Preheat oven to 350.
Cut tortillas into triangles or strips
Spritz with oil and sprinkle with salt.
Cook for 8-10 mins. Keep an eye on them, they can burn quickly.

Taco Meat:

2 pounds extra lean ground beef or turkey.

½ onion finely diced.

3 garlic cloves

1 Tb cumin

2 tsp chili powder

2 tsp paprika

1 tsp oregano

2 tb tomato paste

1 cup tomato sauce

In a large, deep sided skillet brown the meat. Breaking it up into small pieces. Add onion garlic and seasonings. Cook till onion is soft and translucent.
Cover and cook on med low for 1/2 hour. Taste and add salt and spices as needed. (This recipe is kid friendly so it is very mild.)

For the Avocado lime dressing:

1/3 cup nondairy plain unsweetened creamer (I used the Nutpod brand, but you can replace with a mixture of coconut milk and nut milk.)

1 avocado

1 bunch of cilantro

1/2 tsp salt

2 cloves garlic

2 scallions

1 tb olive oil

juice from 1 lime.

Throw everything into the blender and blend till nice and creamy. You may need to add a few tablespoons water to thin it out to desired consistency.

THE NEW YOU

Brownie Balls (Vegan, Wheat Free and Paleo Friendly)

January 17, 20171 Comment

Chocolate can easily be part of a healthy diet. Also, regularly including some chocolate in your diet may help you from bingeing on it down the road. If you would like to learn more about chocolate, and how to include it in your healthy diet go check out this article here. Then make sure you come back and learn about how to make these decadent chocolatey brownie balls.

These vegan, wheat free, Paleo friendly brownie balls were quite the hit with my whole family. They are rich enough, that one can satisfy a sweet tooth without completely ruining your calories or macros. Honestly, they taste like raw brownie dough, just without the whole raw egg thing.

Wheat free, vegan, paleo friendly Brownie Balls

While are delicious fresh, I like to keep mine in the freezer. Not only do they keep longer this way, but also I am less likely to over indulge in them. Out of sight, out of mind.

If you don’t want to make your own almond paste for this recipe, you could use pre-made almond butter. I really recommend grinding up your own almond paste for this though, it tastes better and has a better consistency. Plus, you’ll already be using your food processor.

Almond Paste. It is not processed all the way to butter consistency.

Brownie balls (Wheat Free, Vegan Paleo Friendly )

1.5 cups almonds, raw unsalted

½ cup hazelnuts

12 whole Medjool Dates

2 tsp vanilla extract

3-4 tb water

½ tsp kosher salt

½ cup cocoa powder

Preheat oven to 350 and lay almonds on one half of a tray and hazelnuts on the other half. Do not mix them up. Roast in oven for 10 mins. Keep a close eye on them. The hazelnuts may be done before 10 mins is up.
Once roasted, place hazelnuts in a kitchen towel. Rub them with the towel, using the friction to remove the skins. Then place all but 20 hazelnuts in a food processor. Pulse till coarsely chopped. Remove to a small bowl and set aside.
While the almonds are still warm place in food processor, and process till it is almond paste. (not quite almond butter state). It will still thick like paste, not thin and runny like almond butter.
Add dates and pulse in food processor until paste like.
Add cocoa powder, vanilla extract, salt and just 3 tablespoons water. Process till combined, you may need to add an additional tablespoon of water to get it well combined.
Using a melon baller or tablespoon, scoop out a portion, and roll it around one of the whole hazelnuts. Then roll the ball in the chopped hazelnuts.
They are perfect as they are or store them in the freezer.

Makes 20 balls. Nutrition info for 1 ball: 127 calories, 7 grams fat, 15 grams carbohydrate and 3 grams protein.

Inspired by a recipe for Cooking Light Magazine and my gal Emma over at Betterwithcake.com

vegan-wheat-free