Breakfast

3/2/12 – Bell Pepper Eggs

Here’s an easy one to try for breakfast…Heat your  pan on low and spray with olive oil spray.  Slice 1/2 inch or less of pepper, drop an egg into the center of the pepper and put a lid on the pan so the top of the egg cooks evenly. No need to flip the egg.  Serve and enjoy!

 

2/15/12 – Feta & Spinach Breakfast Scramble

Ingredients

  • 3 egg whites
  • 1 large handful of baby spinach leaves
  • 1 1 Italian tomato, chopped (any tomato)
  • 1/4 c. chopped onion
  • 1/4 c crumbled feta cheese
  • salt & pepper to taste

 

Directions

  1. Chop onion & tomato
  2. Spray pan with oil. Put on med heat
  3. Saute onions and cook till desired
  4. Add 3 egg whites, tomato and spinach. Cook to desired consistancy
  5. Just before you are ready to take off heat ,take 1/2 of feta cheese and throw in pan and melt.
    Slide out onto a plate garnish with the oher 1/2 of crumbled feta cheese on top. Add salt & pepper to taste.
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 200.3
  • Total Fat: 8.4 g
  • Cholesterol: 33.4 mg
  • Sodium: 450.2 mg
  • Total Carbs: 13.9 g
  • Dietary Fiber: 2.8 g
  • Protein: 16.6 g

1/24/12 – Berry Pancake Souffle

Recipe courtesy of:  www.foodrenegade.com

Berry Pancake Souffle

Ingredients:

  • 3 Tbsp butter
  • 1 cup of berries
  • 4 large eggs, separated into whites and yolks
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon

Preparation:

Preheat the oven to 400F. Heat your butter in a 10 inch cast iron skillet over medium heat. Add the berries and cook for a few minutes until the liquid thickens.

While the berries are cooking, beat the egg whites until stiff peaks form.

In a separate bowl, whisk the egg yolks together with the vanilla and cinnamon. Then, fold the yolks into the egg whites.

Spread the egg batter evenly on top of the cooking fruit. Cook 2 minutes (without touching!) then transfer the pan to your preheated oven. Bake for 10 minutes, or until the batter is puffed up slightly and lightly browned.

Remove from the oven. Now, for the trickiest part of this whole dish! Hold a plate firmly over the pan and flip the pan and to invert the souffle so the fruit is faced up.

Top it with melted butter or a drizzle of coconut milk. Enjoy while warm!

 

1/8/12 – Protein Pancakes

One serving of this recipe makes 3 to 4 medium sized pancakes.  You can enjoy them plain or with sugar-free maple syrup.  Since I don’t have time to make these every day, I make a big batch on the weekends, freeze them, then reheat in the microwave as I need them.  Saves time and ensures I have a proper breakfast packed with protein each morning!

Yield:  1 serving

  •  3 egg whites
  • 1 whole egg
  • ½ cup old-fashioned oats (not instant or quick-cook)
  • 1 heaping scoop Vanilla flavored Beverly International Muscle Provider or Ultimate Muscle Protein
  • ¼ cup of your favorite berry (blueberry, raspberry, strawberry)

Directions:

  1.  Blend all items (except berries) in a blender until blended.  Stir in berries.
  2. Heat skillet on medium low.
  3. Coat skillet with organic olive oil spray.
  4. Pour batter into pan; flip when bubbles form.

1/2/12 – Baked Egg Cups

Makes 12 servings

Ingredients:

12 slices deli ham or turkey

12 eggs

Shredded cheese, preferably a white cheese

Chives

Salt and pepper

 

*Feel free to add other veggies to egg cups.  Peppers, mushrooms, onions, spinach, broccoli, etc. all work well.

 

Preheat oven to 350 degrees.  Spray muffin tins with nonstick spray.  Place ham or turkey in muffin tins.  Scramble one egg and add to muffin tin along with vegetables of choice.  Continue until each tin has one slice of ham or turkey, one egg, and veggies.  Bake 20-30 minutes depending on how well you like your eggs.  Sprinkle with cheese last few minutes of baking.  Prepare on Sunday to have for the whole week!

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