Simple Egg Bake

simple egg bake

 

Hello! So I know you hear me talk about meal prep a lot and how it really WILL lead to your success but have you actually tried it yet?

Over the weekend I made this simple egg bake with what I had in the fridge:

Eggs-7 to 8

Almond milk-1 cup

Peppers-1/2 cup

Mushrooms-1/2 cup

Onions-1/4 cup

Mozzarella and feta cheeses-1/2 cup total

Flour-1/2 cup (not white)

Season with salt, pepper, basil, oregano, paprika, cayenne and or red pepper flakes

You can use any combo of ingredients though…..tomatoes, spinach, meat, etc.

Beat the eggs and then add the milk and flour to a mixing bowl and blend together well

Pre-heat oven to 350

In a baking dish add cheese, chopped veggies and meat if you used some and spread out evenly

(use a cooking spray of not using a non stick pan)

Then add the egg, milk and flour mixture

Bake for 35 min, let cool and then cut into squares or rectangles and store in fridge for future meals.

simple egg bake 3

Today I am actually eating this for breakfast and dinner!

Yummy and healthy!!

Enjoy guys and remember when you have healthy food in the fridge ready to eat you are more likely to stick to your fitness goals!!

xo, Adrienne

 

 

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Greek Turkey Burgers

turkey burger pic 

What you will need….

In one large bowl add…..

1.2 lbs of lean ground turkey

1/4 cup crumbled feta cheese

1/2 cup chopped red onion

1/4 cup chopped yellow pepper

1/4 cup panko breadcrumbs

1/4 cup chopped kalamata olives

1 tbsp. flaxseed meal dissolved in 3 tbsp. water or one egg (can sub flax meal for egg-follow the directions on bag)

Season with: salt, pepper, oregano, basil, cayenne pepper, garlic powder

turkey burg 3

 

 

 

 

 

 

 

 

 

Form into patties and if you have left over make into mini meat muffins (bake on 350 degrees for about 20 min)

turk burg 4

My recipe made 4 patties and 10 mini meat muffins

turk burg 5

 

 

 

 

 

 

 

 

 

Grill patties for about 10 min on each side or to your liking

turkey burg 1

 

 

 

 

 

 

 

 

 

Top with Lettuce, Tomato and a smear of plain Greek yogurt!!

Bunless or with bun….they are delish!!

Enjoy!

xoxo

A

Sweet Potato Salad

simple and quick sweet potato salad

TAKE 3 MED SIZED WASHED WITH SKIN ON WHOLE SWEET POTATOES AND CUT INTO LARGE ROUND SLICES LIKE IN THE PICTURE (keep the skin on-lots of nutrition in them) THEN BOIL IN POT FOR 10 MIN.

WHILE POTATOES ARE BOILING:

CHOP 2 CELERY RIBS AND 1 QUARTER OF A MED ONION OF YOUR CHOICE

IN BOWL ADD CELERY, ONION, 2 HEAPING TBSP OF PLAIN 0% GREEK YOGURT AND 1 HEAPING TBSP SPICY BROWN MUSTARD

WHEN POTATOES ARE DONE, DRAIN AND RUN COOL WATER OVER THEM.

ADD THEM TO THE BOWL AND SPRINKLE WITH SALT, PEPPER AND FRESH PARSLEY OR DILL.

MIX GENTLY TO COAT THE POTATOES AND CHILL IN THE FRIDGE.

**CAN ALSO ADD HARD BOILED EGGS IF YOU WANT-I SUGGEST  2 OR 3**

ALL DONE!!

BRING IT TO YOUR SUMMER PARTIES OR JUST MAKE AS A SIDE DISH FOR DINNER WHENEVER! I MADE A BATCH AND HAVE BEEN EATING IT FOR BREAKFAST, SNACK, LUNCH AND DINNER ALL WEEK! IT’S PRETTY MUCH DELICIOUS AND GOES WITH EVERYTHING!

ENJOY!

A

 

Peaches & Coffee Smoothie

peaches and coffee smoothie

Oh man!! I went weeks without having a smoothie and I finally had one this am! I treated myself last week to a pack of Starbucks VIA. I had been out of it for a long time! I forgot how much I loved putting coffee in my smoothies! Also, my body was  feeling off so I finally realized without smoothies I don’t get my dose of flaxseed . I need my flaxseed! That is the number one reason I am so happy I had a smoothie this am!

I went grocery shopping at Aldi last night and got great prices on frozen and fresh fruit! (I highly recommend you doing the same) I decided to go for a peaches and cream like smoothie but with coffee. It was delicious and I drank it down fast!

The ingredients are listed above but if you don’t have or want to leave out the peanut butter and or the Greek yogurt then go ahead and just add a little more protein powder. Or, if you want you can add a little more peanut butter and Greek yogurt and leave out the powder. As always, make it a good balance of nutrients!

Enjoy!

xo-A

 

Oat cookies with almonds, cranberries and coconut flakes!

 

oat cookies 1

 

Pre heat oven to 375 degrees

In mixing bowl place:

1/2 c melted unsalted butter

1/4 c brown sugar

Beat gently with hand mixer and then add:

2 eggs

lightly beat with hand mixer

Then add:

1 1/2 c oats

1 1/2 c flour-I used millet

1 tsp baking soda or powder

1/2 tsp salt

1/2 c dried cranberries

1/4 coconut flakes (unsweetened)

1/4 natural sliced raw almonds

1 tsp cinnamon

1 tbsp honey

4 oz unsweetened applesauce

Stir well with spoon and then drop onto baking sheet 1 tbsp at a time

Bake for 10 to 12 min-let cool on cookie rack-then store in an air tight container

Next up, according to Max, we will make these but with peanut butter and jelly instead of coconut and almonds!

He helped make them but wasn’t thrilled with the taste/texture. I am still trying to get him to like oats in general! I however love them and plan on eating them post workout this week! Yes, that’s right post workout cookies!

These would be great to bring for the kids after the big game or for you to snack on during the game! Much better than chips and hot dogs from the concession stands! The little things matter! Chose wisely! You can even add chocolate chips to these if that will make them more appealing to the kids or adults!

Enjoy!

xoxo

A & Max

oat cookies collage

Black Bean & Quinoa Cakes

blk bean quinoa cakes

Ingredients:

  • 2 cups water
  • 1 cup quinoa
  • 4 large eggs, lightly beaten (can substitute 2 of the eggs for 2 teaspoons of ground flaxseed meal -if so beat 2 eggs and add 2 tsp of flaxseed meal to that mixture and let sit for 1 min)
  • 1 15 oz  canned black beans, rinsed
  • 3/4 cup 2 %  or non fat cottage cheese
  • 1/4 cup sliced scallions
  • 1 cup chopped broccoli florets
  • 2 tablespoons millet flour
  • 1 teaspoon baking powder
  • a pinch of salt
  • 1 tsp garlic powder
  • 1 tsp dried cilantro
  • dash of ground pepper
  • 1 tsp cayenne pepper
  • 1 avocado, chopped to serve with on the side

Prepare:

  • Preheat oven to 375°F. Coat a 12-cup nonstick muffin tin with cooking spray.
  • Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce to a simmer, cover and cook until the grains are tender and reveal their spiraled germ, about 15 minutes. Transfer to a large bowl and let cool for about 10 minutes.
  • Add eggs, beans, cottage cheese, scallions, flour, baking powder, spices, broccoli and salt to the quinoa and stir until well combined. Divide the mixture among the muffin cups (about 1/4 cup each).
  • Bake the cakes until puffed and a little brown on top, about 20 to 22 minutes. Let cool in the pan for 5 minutes. Gently loosen and remove with a paring knife.

Makes 15 cakes

Serving size is 2! Yay!

These are packed full of nutrition!!!

Enjoy!

xo-A

 

Pesto, Tuna & Ricotta Pita Pizza

pesto tuna ricotta pita pizza

What you will need:

5 oz. can of tuna

1/2 cup part skim ricotta cheese (could sub with plain Greek yogurt)

1 tsp pesto

1/2 tsp basil

1 tsp ground blk pepper

2 tsp lemon juice

1 tsp olive oil

1 cup total chopped cucumber and tomato

2 pita breads

What to do:

1. Pre-heat oven to 350 degrees

2. Mix ricotta cheese, tuna, lemon juice, olive oil, pesto, pepper and basil together in small bowl

3. Place pitas on baking pan in oven for about 7 to 10 min or until slightly crispy/toasted

4. Spread tuna mixture on warm pita and top with tomato and cucumber

5. Cut into slices and enjoy!

Makes 2 “pizzas” or 2 servings

Shrimp & Tuna Casserole

shrimp and tuna casserole

A twist on tuna casserole-I added shrimp….and bacon….

1 5 oz can of tuna-I used white albacore

1 cup cooked shrimp:

cook for 5 min using a touch of butter, garlic and oregano in a small skillet

1/2 cup plain Greek yogurt

1/4 cup sour cream

1/4 cup shredded mozzarella cheese-buy a brick of cheese and shred it yourself (this is a must-already shredded and sticks of cheese have yucky fake additives)

1/4 cup chopped onion-I used Spanish

1/4 cup chopped red pepper

1/2 cup crushed tomatoes

2 cups cooked whole grain, quinoa and or brown rice pasta noodles

In a mixing bowl add all above ingredients then add the following seasonings:

Basil, pepper, garlic powder, oregano, red pepper flakes (amounts to your liking)

Pour into casserole dish and bake at 350 for 35 min

Optional and not as healthy disclaimer 🙂 ….If you want to add 2 strips of crumbled cooked bacon, and or chopped hot peppers and or Panko breadcrumbs to top of casserole during last 10 min of cooking please do so.

***I tried to keep this on the healthier end by not adding a lot cheese, milk, yogurt or sour cream so it will be a bit drier than your mama’s typical casserole but still yummy and MOST importantly better for you.

***Also, because my son was eating it to I left a third without bacon and peppers-that was his side (if you can tell from the picture)

shrimp and tuna 1 shrimp and tuna 2 shrimp and tuna 3 shrimp and tuna 4

Enjoy!

xo-A

 

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Tropical Green Smoothie

tropical green smoothie

What you will need:

heaping handful of spinach leaves (I keep a bag in the freezer)

juice of one lemon

a few of the following: dark cherries, peaches, watermelon and pineapple

TBSP flaxseed

1/2 c unsweetened  almond milk

Blend until smooth

Bounce around with energy!

Enjoy!!

xoxo-A

 

Brussels Sprouts Salad

brussels sprouts salad

Well….I thought I knew but I had no idea what living really was until I ate this…..so fresh, so good for you AND so tasty! I perked up like a plant does when you water it! Nutrient overload! Yes! This is what I strive for in my meals and hope that you will too! I want you to feel ALIVE!

Back to the sprouts….Take about 1 to 1 1/2 cups of raw Brussels Sprouts and chop off the ends (discard them)

Peel apart what you can of the sprouts and chop up the rest. Place all  on your plate and get ready to create something beautiful!

Add:

4 oz chicken breast (I made a whole chicken on Sunday and had this chilled and stored in the fridge for the week so I just grabbed some and chopped it up) highly recommend this! Makes meal prep so easy!

1/4 c chopped mango

1/4 chopped red grapes

about 2 tsp. feta cheese

about 2 tsp. chopped up celery

1 TBSP pepitas  or sunflower seeds

I am sure it would be lovely with other ingredients too but this is what I had on hand. I could see it with sweet potatoes, pomegranate seeds, strawberries, nuts, mixed with spinach leaves…you get my drift…create a magical combo on your own if you want, you don’t have to follow any of my recipes to a tee!

Dressing:

Mix 1 part vinegar, 2 parts oil (like olive) and 3 parts water. Add a dash of cinnamon, lime juice, salt, pepper, cumin and honey. Whisk together and serve.

Boom. Alive.

Enjoy!!

xo-A