Veggie Omelet

Veggie Omelet

Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes

Ingredients
  

  • 8 large eggs
  • 1/2 cup milk or half & half
  • 1/4 cup grated parmesan cheese
  • salt to taste
  • fresh ground pepper to taste
  • 1/2 tablespoon dried Italian seasoning
  • 1/2 teaspoon garlic powder or to taste
  • 1/2 teaspoon chili powder or to taste
  • 1 cup broccoli florets or use frozen and re-heat
  • 1 small red bell pepper or use frozen and re-heat
  • 1 small yellow onion
  • 2 cloves garlic or use more garlic powder
  • 1 cup shredded cheddar cheese optional

Instructions
 

  • Chop broccoli & dice bell pepper and onion. Mince garlic (unless using garlic powder).
  • Lightly grease the inside of the slow cooker/crock pot with cooking spray; set aside.
  • In a large mixing bowl combine eggs, milk, Parmesan, salt, black pepper, Italian seasoning, garlic powder and chili powder; using a whisk, beat the egg mixture until thoroughly combined.
  • Add broccoli florets, diced peppers, chopped onions, and garlic to the insert of the slow cooker; stir in the prepared egg-mixture.
  • Cover and cook on high for 2 hours. Start checking at 1 hour 30 minutes for doneness. Omelette is done when eggs are set. You can also cook it on LOW for 3 to 3.5 hours.
  • Sprinkle with cheese and cover; let stand 2 to 3 minutes or until cheese is melted.
  • Turn off the slow cooker.
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How to Roast Frozen Vegetables

How to Roast Frozen Vegetables

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Ingredients
  

  • 12 oz mixed frozen vegetables broccoli, cauliflower, carrots
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

Instructions
 

  • Preheat oven to 400 degrees
  • Line a baking sheet with parchment paper
  • Pour frozen vegetables onto parchment paper
  • Toss vegetables with olive oil and spices, until coated
  • Bake frozen vegetables at 400 degrees for around 30 minutes, until edges begin to brown (stir/flip every ~10 minutes)
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Hummus Toast with Fresh Arugula Salad

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Prep Time 7 minutes
Total Time 7 minutes

Ingredients
  

  • 1 slice sprouted bread i.e. Ezekiel
  • 1 tablespoon garlic-flavored hummus
  • 1 cup arugula
  • 2 tablespoon chopped sun-dried tomatoes optional
  • 1 tablespoon chickpeas
  • 1 tsp chia seeds
  • a drizzle olive oil
  • a drizzle balsamic vinegar reduction
  • salt and pepper to taste

Instructions
 

  • Toast bread; spread with hummus
  • Chop sun-dried tomatoes (if desired)
  • Toss together arugula, sun-dried tomatoes, and chickpeas. Then place on top of toast.
  • Drizzle with olive oil, balsamic reduction, and sprinkle with chia seeds, salt, and pepper.
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Spinach Pesto Quinoa Bowl

Spinach Pesto Quinoa Bowl

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients
  

  • 2 cups multi-colored quinoa uncooked
  • 6 cups baby spinach
  • 4 tablespoons basil pesto
  • 1/2 teaspoon salt
  • 1/2 cup freshly grated Parmesan cheese plus more for topping

Instructions
 

  • Cook quinoa according to the instructions on the box or bag (**or, you can just microwave the quinoa)
  • Once quinoa is done cooking, turn heat to medium then add spinach, pesto, salt, and Parmesan cheese. Stir to combine and heat until spinach has wilted, pesto is evenly distributed, and Parmesan cheese has melted.
  • Serve immediately with extra Parmesan cheese, if desired.
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Quick Omelet

Quick Omelet

Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes

Ingredients
  

  • 2 eggs
  • salt
  • pepper
  • spinach
  • cheddar cheese

Instructions
 

  • Add eggs to a microwave-safe bowl or mug and stir until the egg whites and egg yolks become one mixture (the longer you stir, the fluffier your omelet).
  • Add a pinch of salt and pepper and your favorite mix-ins (I chose spinach and cheddar cheese).
  • Microwave for 2-3 minutes until the eggs are set and cooked through. Allow to cool, top with extra cheese, and enjoy!
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Cauliflower Mac N’ Cheese

Cauliflower Mac N' Cheese

Prep Time 2 minutes
Cook Time 2 minutes
Total Time 4 minutes

Ingredients
  

  • 3/4 cup frozen cauliflower florets or fresh with a bit of water
  • 1 ounce cheddar cheese shredded
  • 1 tablespoon heavy cream

Instructions
 

  • In small microwavable dish with lid, microwave cauliflower covered for about a minute.
  • Remove from microwave and chop cauliflower into small pieces (optional).
  • Microwave for another 50 seconds or so, then add shredded cheese.
  • Microwave for another 10 seconds or so.
  • Stir melted cheese in, then stir in heavy cream until sauce forms.
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Sweet Potatoes with Warm Black Bean Salad

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Prep Time 2 minutes
Cook Time 10 minutes
Total Time 12 minutes

Ingredients
  

  • 4 medium sweet potatoes
  • 14.5 oz can fire-roasted tomatoes
  • 15 oz can black beans drained and rinsed
  • 1/2 tsp garlic powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp salt
  • 1 olive oil
  • 1/4 cup cilantro chopped finely keep extra for garnish
  • 1 lime juiced
  • 4 Tbs sour cream

Instructions
 

  • Scrub the sweet potatoes, then cook the sweet potatoes in the microwave until they’re soft – about 10 minutes.
  • Combine the tomatoes, black beans, spices, and olive oil in a microwave safe bowl. Cook in the microwave for 3 minutes.
  • Add 1/4 cup cilantro and the lime juice and mix thoroughly.
  • Cut deep into the sweet potatoes, and fill with the black bean salad.
  • Top with sour cream and some extra cilantro.
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Fried Rice

Fried Rice

Prep Time 8 minutes
Cook Time 3 minutes
Total Time 11 minutes

Ingredients
  

  • 2 cups microwaveable rice try brown rice for a healthier option
  • 1 cup frozen peas and carrots
  • 2 eggs

Sauce:

  • 1 tsp garlic powder
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon sesame oil – optional but recommended
  • 1 tablespoon rice vinegar – optional
  • 1 teaspoon minced ginger – optional

Instructions
 

  • First, cook some instant brown rice in the microwave.
  • Crack some eggs in a bowl, then add garlic powder, low sodium soy sauce, rice vinegar and sesame oil. Beat it all together.
  • Pour the cooked rice in a large glass bowl, then top it with frozen peas and carrots. Place the bowl in the microwave with a paper plate on top and cook for about 1 minute.
  • Pour in the egg mixture, stir and then cook it again for about 2 minutes.
  • Let it slightly cool, then stir it up and enjoy.
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Smoothies 101

SMOOTHIES 101 

PREP TIME: variable

COOK TIME: variable

TOTAL TIME: variable

ANATOMY OF A SMOOTHIE:

  • Base:
    • use 1-2 cups of liquid (i.e. water, milk, green tea, juice, etc.)
  • Fruit:
    • 2+ fruits (both fresh and frozen work, though frozen may be easier as fruits are already pre-cut)
    • For extra boost, add something green like kale, beet greens, spinach, avocado or arugula (don’t worry, the taste will be masked by the sweetness of the fruit).
  • Thickness:
    • Thickening agents with nutritional benefits: Greek yogurt, nut butter, oats, coconut meat, etc.
  • Boosters:
    • To make your smoothie more filling (i.e. as a meal replacement), consider using ingredients like protein powder or ground flax seeds.

GENERAL SMOOTHIE IDEAS:

  • 1/3 yogurt or milk, 1/3 raspberries, blueberries or bananas, 1/3 oats or almonds
  • 1/3 green tea or ice, 1/3 vanilla yogurt, 1/3 mango, add honey to taste
  • 1/3 yogurt or milk, 1/3 banana, 1/3 peanut butter, add cinnamon to taste
  • 1/3 banana or ice, 1/3 pomegranate juice, 1/3 almond butter, add ginger to taste

MEAL REPLACEMENT SMOOTHIE IDEAS:

  • Almond, Banana, and Flax Smoothie
    • 2 large bananas; frozen or fresh
    • 1 tbs of almond butter
    • 2 tbs of flax seeds
    • ½ cup almond milk
    • 1 tsp honey or maple syrup
  • Oatmeal, Banana and Strawberry Smoothie
    • ½ cup whole oats
    • 1 cup almond milk
    • 1/2 cup plain low-fat yogurt
    • 2 cups frozen strawberries
    • 2 ripe bananas
    • 1 tbs honey
    • 1/2 tsp vanilla extract
  • Peanut Butter, Banana, and Jelly Smoothie
    • 1 ripe banana
    • ½ cup almond milk
    • 2 tbs peanut butter
    • 1 cup mixed frozen berries
  • Avocado and Banana Protein Smoothie
    • 1 cup almond milk
    • 1/3 ripe and frozen avocado
    • ½ ripe banana
    • ¼ cup whey protein powder
    • 1 tsp flax
  • Chocolate Berry Smoothie
    • 2 tsp cocoa powder
    • ¾ cup of frozen berries
    • 1 ripe banana
    • 1 tbs chia seeds
    • 1 cup almond, soy or coconut milk
    • 1tbs honey or maple syrup
    • 1 cup ice

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How to Make Cereal More Filling

HOW TO MAKE CEREAL MORE FILLING

TIPS:

  • Add fiber: some fiber-rich foods include: 
    • ground flaxseed
    • oats
    • chia seeds
    • blueberries, raspberries, strawberries
    • sliced apples (skin on)
  • Add protein: 
    • Try a scoop of cottage cheese, Greek, or whole milk yogurt in cereal instead of milk
    • Swap in a low-sugar drinkable yogurt or protein shake for milk
  • Add healthy fats: Examples include: 
    • walnuts or sliced almonds
    • nut and seed butters
    • hemp seed
    • any full-fat dairy products
  • Try a parfait:
    • start with a dairy product (i.e. cottage cheese, greek yogurt, etc.) and layer on cereal/granola and fresh fruit
  • Try making cereal-based energy bites: (such as these ones)

IDEAS FOR CEREAL COMBINATIONS:

  • Rice Krispies + Greek yogurt + toasted sunflower seeds + blueberries

     

  • Kashi GoLean Original + whole milk yogurt + chia seeds

     

  • Whole Wheat Cheerios + sliced almonds + toasted walnuts + cottage cheese

     

  • Fiber One + almond butter + whole milk or cashew milk + sliced apple

     

  • Grape Nuts + drinkable yogurt + hemp seeds

 

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