Egg Lettuce Wraps

I woke up craving eggs this morning, which is weird for me because I’ve been eating Greek yogurt everyday for who knows how long. So instead of just plopping some scrambled eggs on a plate, I decided to use fresh red leaf lettuce from our garden as a wrap for the eggs. To add a little more flavor, I topped the eggs with my mom’s corn and bean salsa! This salsa is so colorful and full of textures and flavors from all of the different vegetables. Plus, you can bring this salsa to any party; it’s always a crowd pleaser 🙂

Egg Lettuce Wraps

Ingredients

• 2 large eggs ( I used local brown eggs)
• 3 tablespoons corn and bean salsa (recipe below)
• 6 red leaf lettuce leaves (I made 3 wraps and had 2 layers of lettuce for each wrap. Any type of fresh lettuce will work here.)

Directions

• Wash the lettuce with water and dry thoroughly.

•  In a skillet sprayed with non-stick cooking spray, add the eggs. Use a spatula to stir the eggs and cook on medium heat until the eggs light, fluffy and no longer liquidy.
• To build the wrap, take to lettuce leaves and layer them on top of each other to form a bed for the eggs. Top with 1/3 of the eggs and 1 tablespoon of the salsa. Roll up the wrap like a burrito and secure with a tooth pick. Repeat 2 more times.

Corn and Bean Salsa

Ingredients

•  1 red onion, chopped
• 1 large green pepper, chopped
• 3-4 Roma tomatoes, chopped (I highly suggest halving the tomatoes and removing the “guts” or the watery inside of the tomatoes before chopping them. I don’t like my salsa too liquidy)
• 2- 15 ounce cans black beans, drained and rinsed
• 2- 10 ounce cans white corn, drained
• 7 ounces Italian Dressing

Directions

• Combine all of the ingredients into a large bowl. Chill the salsa for 30 minutes to that the flavors can develop.

*This recipe was made for a party to it made probably at least 8 cups of salsa. Feel free to scale down the recipe; however, its so versatile that you can use it with anything.

This breakfast was light yet packed with nutrients and protein. The lettuce added a nice crunch to the meal, which contrasted nicely with the fluffy eggs. My favorite part, though, is the salsa. This too has a lot of crunch from the green pepper and corn. Plus, the Italian dressing adds so much flavor. Any left over salsa can be eaten with chips, added to salads, or used as a topping for chicken, steak, pork, or seafood.

 

 

Sweet Strawberry Muffins!

We are in the midst of strawberry season here in Wisconsin, and I could not be happier! My parents went strawberry picking yesterday, so now we have so many strawberries to devour. We froze some for smoothies, made homemade strawberry ice cream, and as of today, baked some strawberry muffins. These are a great, quick, healthy breakfast or snack because they are packed with fiber, protein, and sweet strawberry flavor.

 

Sweet Strawberry Muffins

Prep: 15 minutes; Bake: 12-18 minutes; Cool: 30 minutes

Makes: 6-8 muffins

Ingredients

• 3/4 cup finely ground almond or almond flour
• 2 tablespoons ground flax meal
• 1/4 cup all purpose flour
• 1/4 teaspoon salt
• 2 teaspoons baking powder
• 1/4 cup honey
• 1 tablespoon coconut oil
• 1 egg white
• 1/2 teaspoon vanilla
• 1/2 cup strawberry preserves ( or homemade strawberry sauce, see below for recipe)

Directions:

1. Preheat the oven to 400°F and line a muffin pan with muffin liners
2. In a large bowl combine the almond flour, flax, all purpose flour, salt and baking powder.
3. In a small bowl, add the remaining ingredients.
4. Add the wet ingredients from the small bowl to the dry ingredients in the large bowl. Stir until just combined.
5. Scoop the batter into each of the muffin liners, filling them about 2/3 full. Bake for about 12- 18 minutes or until the tops of the muffins are golden and a toothpick inserted into the center of the muffin comes out clean.
6. Allow the muffins to cool in the muffin pan for about 5 minutes. Then, remove the muffins and place on a cooling rack to cool completely. Store the muffins at room temperature in an airtight container.

Homemade Strawberry Sauce (Perfect to pancakes, waffles, oatmeal, ice cream, etc.)

• 3 heaping cups of fresh strawberries
• 1 tablespoon honey
• the zest of one lemon
• the juice of 1/2 lemon

Directions

1. Rinse the strawberries with water and use a knife to cut the tops of the strawberries off.
2. Add all of the ingredients to a pan and heat until the mixture comes to a low boil. Maintain this low boil and continue to stir until the strawberries break down to release their juices. Allow the juice to reduce down into a thick sauce/ syrup consistency, about 20 minutes. 

I love these muffins! They are a healthy alternative to the ones that you buy at the store. They are made with whole foods that nourish your body. Plus, the flavors are very balanced. The floral notes of the honey compliment the fruitiness of the strawberries, and the tanginess from the lemon from the strawberry sauce balances the muffins’ sweetness.

I’d love to know what your favorite strawberry recipe is, so leave a comment below!!

Peanut Butter-Banana Chia Seed Pudding

I know a ton of people have been on the chia seed health food kick for a while now, but surprisingly, I’ve just recently discovered them. Chia seeds have numerous healthy benefits: aids in digestion, prevents blood sugar spikes, has a lot of fiber, contains important omega 3 fatty acids, and supports bone strength just to name a few.

Today I decided to make a breakfast chia seed pudding inspired by Giada De Laurentiis and by a recipe that my friend gave me. Of course, I had to include my two favorite foods, peanut butter and banana.

Serves 1

Ingredients

• 2 Tbsp. chia seeds
• 1 Tbsp. peanut butter
• 1 Tbsp. stevia
• 1/2 cup milk, I used original almond milk
• 1/2 cup plain Greek yogurt
• 1/2 tsp. almond extract
• 1/2 to 1 sliced banana

Directions

1. Add all of the ingredients minus the banana to a blender. Blend until the ingredients are incorporated with each other.
2. Pour the mixture in a bowl, cover with plastic wrap, and refrigerate overnight.
3. In the morning, top with banana and enjoy!

It’s really neat to see how the chia seeds absorb their surrounding liquid to create a creamy, luxurious pudding. The pudding has the texture of tapioca pudding, so if you would like a smoother texture, make sure to blend the mixture for a longer period of time. This recipe is perfect for breakfast or dessert, and it’s packed with fiber, protein, and other vitamins and minerals. You could always swap out the peanut butter and banana and add your favorite toppings as well.

 

 

Protein Packed Mocha Oatmeal

My dad isn’t much of a cook. I mean he can make PB&J, eggs, cereal, and grilled cheese, but that is about it. One of my favorite things that he used to make me, though, were Coco Wheats. If you aren’t familiar with Coco Wheats, it’s basically like a choclatey hot cereal. Today, I decided to recreate this favorite breakfast, but add more flavor and protein. The surprise protein actually comes from egg whites that added at the end.They make the oatmeal have a lot of volume and fluffiness and a really pretty sheen as well.

Serves 1

Ingredients

• 1/2 cup oats, I prefer to use old fashioned oats because I love the texture
• 1/2 cup brewed coffee
• 1/2 cup milk, I used original almond milk
• pinch of salt
• 1 Tbsp. cocoa powder, I used Hersey’s Special Dark Cocoa Powder
• 1/2 tsp. of cinnamon, or more if you are like me and LOVE cinnamon
• 1/4 tsp. ground nutmeg
• 1 tsp. instant espresso powder
• 1 Tbsp. stevia
• 1 tsp. vanilla
• 2 egg whites

Directions

1. To a saucepan, add the coffee and milk. Bring to boil over medium heat.
2. Add the oats. Reduce to simmer.
3. Add the salt, cocoa powder, cinnamon, nutmeg, espresso powder, and stevia. Stir the oatmeal often to evenly distribute the spices.
4. When the oatmeal has reached your preferred consistency remove the pan from heat. Stir in the vanilla and egg whites.
5. Place the oatmeal back on the heat and cook the mixture, while stirring constantly, for about another minute to cook the egg whites. The egg whites will make the oatmeal super fluffy.
6. Enjoy as is or top with Greek yogurt and chocolate shavings.

Oatmeal to this day is a favorite meal of mine. I’m so glad that I found a way to add more protein to my breakfast, so that it helps keep me full longer. The oatmeal was rich from the cocoa powder, and the coffee flavor wasn’t overpowering. While the meal feels decadent, the egg whites lighten everything up. This is a great way start your morning!

Tropical Superpower Smoothie

Recently, my friend and I have signed up for our first half marathon. Since then, I have been on the hunt for new post workout meals that will refuel my body. This smoothie does have superpowers– its filled with vitamins, fiber, and tons or protein, which is essential after any workout.

Serves 1

Ingredients

• 1/2 frozen banana (vitamin b6, fiber, and potassium)
• 1/4 frozen avocado (healthy fats, fiber, vitamin k, copper)
• 1/4 cup frozen mango (vitamin A and C)
• 1/4 cup frozen pineapple (vitamin C and manganese)
• 1 scoop protein powder ( if you don’t have protein powder, you could use silken tofu or some Greek yogurt)
• 1 tbsp. ground flax (fiber, thiamin, manganese)
• mini handful of leafy greens (vitamins A,C,E, and K)
• about 1/4 tsp. freshly grated ginger (immune booster)
• about 1/2 fresh lemon or lime juice (vitamin C and folate)
• 1/2-1 cup of almond milk or coconut water

Directions

• Place all of the ingredients into a blender and blend until smooth and creamy.

This smoothie tastes as creamy and decadent as a milkshake, but with way more health benefits. The combination of banana, avocado, and mango creates an unbelievably smooth, rich texture. The fresh ginger and lemon/lime juice balances the richness of the smoothie. It’s the perfect breakfast to jump start your day.

Revamped Egg Sandwich

Egg sandwiches are a great way to start your day! They are full of fiber and protein, but they often have no spark. They typically have an English muffin, and egg, cheese, and meat. Mine is really unique with the help of a secret ingredient that I discovered when I was in Vail, Colorado– jalapeno jelly. This jelly is sweet and a little spicy; it’s the perfect addition to this breakfast sandwich.

Ingredients

• 1 whole wheat English muffin
• 1 egg
• 1- 2 T guacamole
• 1 T jalapeno jelly
• 2 slices of meat ( I used chicken from the deli)

Directions

Toast your English muffin. Spread the jelly on one half and the guacamole on the other half. Add the meat to your sandwich. Lastly, place one fried egg on top of the meat.

 

I LOVE Chocolate: Chocolate Protein Waffles

I love having chocolate with breakfast! It makes my day 10 x better. This recipe is very filling and rich because I used avocado and protein powder, obviously. However, the waffles are very light because I whipped the egg whites. Serves 1 hungry girl, a.k.a. me 😉

Ingredients

• 1/2 pitted avocado
• 1 T cocoa powder
• cinnamon ( use as much or as little as you like )
• 1/4 protein powder ( I use soy protein)
• 1 T agave nectar or honey
• 2 egg whites
• 1/4 c original almond milk or milk of choice

Directions

1. In a medium bowl, mash your avocado. Mix in the other ingredient, minus the egg whites.

2. In a small bowl, use a mixer to whip the egg whites until they form soft peaks.

3. Gently fold the egg whites into the avocado mixture until just combined.

4. Spoon the batter into a hot waffle iron and cook according to your waffle iron’s  directions. (Mine made 2 waffles, but it all varies depending on the size of your waffle maker.)

5. Top your waffles with berries, syrup, powdered sugar, or you can do what I did. I put peanut butter in between my waffles and made a chocolate- peanut butter waffle sandwich. YUMM!

 

Fruity Peach and Raspberry Stuffed French Toast

Recently, my family has been too busy to sit down and have brunch every week. I started to miss having delicious brunch food, so I decided to make a classic today, French toast. This isn’t any french toast, though. This French toast is stuffed with a cream cheese filling and fresh peaches and raspberries. The raspberries even came straight out of my mom’s garden. It doesn’t get any better than that! This recipe is super simple, and your whole family will enjoy it! Serves 4.

Ingredients

• 5 eggs
• 1 c original almond milk or any milk of choice
• 1/2 t cinnamon
• 1/4 t nutmeg
• 1/2 vanilla bean
• 1/4 c cream cheese, softened ( I used a dairy free version)
• 1 t fresh lemon juice
• 1/2 T agave nectar
• 1/2 c fresh raspberries
• 1 peach, diced
• 8 slices of bread ( I used light whole wheat bread)

Directions

1.  In a medium bowl, mix together the eggs, milk, cinnamon, nutmeg, and vanilla bean. (For the vanilla bean, cut it in half and use the back of a knife to scrape all of the seeds out.)

2. In a small bowl, mix together the cream cheese, lemon juice, agave, raspberries, and peach.

3. Generously, scoop the cream cheese mixture onto 4 slices of bread. Top with another slice of bread to form a sandwich.

4. Dip your ‘sandwiches’ into the egg mixture and place into a skillet that had been sprayed with non-stick spray. Make sure the heat is medium to medium-low.

5. Cook for a few minutes on each side or until they are golden brown. Serve with some raspberries, syrup, and powdered sugar if desired.

This recipe screams summer with all of the fresh fruit! I love the use of lemon juice and cream cheese because they cut through the sweetness of the fruit. As the french toast cooks, the cream cheese mixture starts to melt, and all of the flavors start to blend together. It was a really successful breakfast!

 

 

Smoothie Showdown!

Smoothies are one of my go to snacks/ meals. They are perfect for breakfasts and great for after a workout! Here are three smoothies that I have made recently. All you have to do is add the ingredients and blend in a blender until smooth. They serve 1-2.

Pina Colada

• 1/4 c protein powder
• 1 frozen banana
• 1/2 – 1 c frozen pineapple
•  enough coconut water to allow everything to get blended up

Mixed Fruit Smoothie

• 1/4 c protein powder
• 1/2 c- 1 c each of frozen strawberries, frozen blueberries, and frozen pineapple
• enough coconut water and/or orange juice to allow everything to get blended up

PB and J Smoothie

• 1 T peanut butter
• 2 T protein powder
• 1/2 c – 1 c each grapes and frozen strawberries
• almond milk ( You won’t need much. The grapes added a lot of juice to the smoothie. If you want a thicker smoothie, you could maybe freeze the grapes or omit the milk.)

These smoothies are all super refreshing! I think my favorite is the PB & J one, though, because I am in love with peanut butter 😉

 

Saturday Breakfast: My Fantastic Feta, Ham, and Veggie Frittata Recipe

I made this frittata with feta cheese, spinach, tomatoes, and ham. Not only was is easy to make, but it was also beautiful and tasty to eat!

Ingredients

• 10 eggs
• about 1 handful of spinach, chopped
• one large Roma tomato, chopped
• 1/4 c to 1/2 c feta cheese, crumbled
• about 5 slices of deli ham, chopped
• salt and pepper to taste

In an oven-proof skillet on medium low heat, heat the spinach, tomato, and ham until warm.

Meanwhile, in a bowl, whisk the eggs, cheese, and salt and pepper.

Add the egg mixture to the skillet, and still with a spatula so that all of the ingredients get evenly dispersed within the eggs. Cover and let the egg mixture cook until the outer edges of the eggs start to set up, but the center is still uncooked.

Place the skillet in the broiler for 2 minutes until the eggs are cooked through and lightly golden brown.

Wiggle the frittata onto a plate. Serve warm and cut with a pizza cutter. Serves 4-6.

This was really good! I loved all of the different ingredients in the eggs because it added wonderful flavor, color, and texture. My mom even liked the dish, and she doesn’t usually like egg dishes!