Breakfast sandwiches are my weakness. They got me through college. Studying in a coffee shop, on my way to early shifts, something to give myself to look forward to on days like those. With that though, usually includes a hefty dose of *some* form of white bread, sodium, processed meat, and preserved ingredients. Not only that, but the convenience costs you – especially if you’re eating multiple a week. 😬I decided to make my own version. All the good stuff plus veggies. Customizable. Convenient. Quick. All the good things that should be included in breakfast. Plus higher protein from the egg whites, knowing where your meat came from, an option of whole grain or gluten free, AND picking whatever kind of cheese you want?! Heck yeah. 😀
You will need:
4 eggs + 4 egg whites, scrambled
1 dozen mini bagels of choice
2 cups of ANY veggies of choice (I used broccoli & bell peppers)
6 slices meat of choice (I used turkey) – opt out if vegetarian!
6 slices cheese of choice, cut in half (I used pepper jack)
Saute veggies on medium heat in vegetable or canola oil until al dente texture.
Add eggs, black pepper, and cook until done (about 5 mins).
Line a baking sheet with parchment paper. Heat oven to 325.
Cut bagels/bread in half.
Fill bottom half with eggs – be generous.
Add half a slice of meat of choice
Add half a slice of cheese of choice.
Add top of bagel and repeat until you’re through with them all.
Place sammies on baking sheet and spray lightly with cooking oil.
Bake for 20-25 minutes until slightly toasty.
Wrap in foil and place in freezer – good up until about 1 month.
>> TO REHEAT: place sammie on microwave-safe place and cover with a bowl. Microwave for about 1 minute – 1:30. Bring with you on the go!
** I recommend serving with 1 c. fruit + a large glass of water to start the day!
I remember the first time I tried making egg bake. The eggs themselves were airy and crispy rather than fluffy. It was then I realized egg bakes require a BINDER. An ingredient that ties everything together and keeps the eggs fluffy. You’ll usually find this to be a heavy cream. I have found an alternative that is more flavorful, contains less saturated fat, and also contains more protein!
Cauliflower is all the rage among health trends right now and as of right now, I see nothing wrong with this. It offers an extra serving of vegetables, and can be a great lower-carbohydrate option for individuals with diabetes, or those who are watching their carb intake.
Cauliflower has been used frequently to swap higher-carbohydrate foods such as breads, pizza dough, rice, and others among them. My version is a swap for mashed potatoes with a spicy, flavorful twist. Let’s get started!
*recipe is Low-carb, Vegan, and Gluten-Free 😀 *
1 head cauliflower [about 4 cups]
1-2 tsp vegan butter
1 tsp minced garlic
salt & pepper
Steam the cauliflower. Use whatever method you desire. Some pre-packaged bags allow for steaming in the bag. If not, take a large microwave-safe bowl and fill with about an inch of water, and fill the rest with cauliflower. Microwave for 4-5 minutes. It does not matter if you used florets or riced cauliflower – the smaller the pieces, the shorter amount of time you need to cook it.
Drain cauliflower and place in food processor.
Add vegan butter, curry powder, garlic, and salt & pepper to taste.
Spaghetti carbonara is a favorite amongst us Americans. It’s rich and full of flavor, and makes for the ultimate comfort food. But, like most comfort foods, it’s richness will weigh you down.
Being the huge advocate for comfort food that I am, I’ve been recipe testing this dish for a while, hoping to get it just right. I think I’ve found a winner. Instead of compromising flavor, I’m adding protein, veggies, and lightening up the dish.
1 pkg Banza spaghetti
1 c. cooked peas
1/2 c. cooked broccoli (shredded)
2 eggs, beaten
1 tbsp minced garlic
about 1 tbsp olive oil
salt & pepper
Cook pasta according to directions. Drain and RINSE. This is especially important if you are using a starchy pasta made from lentil, bean, or quinoa flour!
Return the pot to the burner. Turn to medium heat and saute garlic for about 5 minutes.
–> TURN THE HEAT OFF <– extremely important!*
Add pasta, peas, and broccoli to pot and begin to stir to combine.
Quickly add beaten eggs (as to not scramble them!!!) to pot and stir.
Add salt & pepper to taste.
Top with fresh parsley, grated parmesan, or shredded asiago.
*turning the heat off is the most important step of this dish; if you do not, you will risk scrambling the eggs you’re adding. As much as we all love scrambled eggs, I don’t imagine you’d love them in your pasta 😀
*Banza pasta is gluten free, and made from chickpeas thus giving it a higher protein content than white pasta. You can supplement any kind of pasta you like, but using a pasta made from a legume (like chickpeas), will give this dish the higher protein content
*Again, rinsing your pasta is the second most important step. Because you’re using a gluten free, high protein pasta, it is full of plant-based fiber (hence making it starchy). Rinsing your pasta will get rid of this extra starch and make the texture and flavor much better in your dish.
I’ve told my friends and family how much I love pizza, but I am not willing to indulge in it unless it’s good pizza – it just is not worth it to me. This is another way I go about still enjoying food, but not over-indulging and later regretting my decision.
So here it is. This easy, quick, and simple dish is inspired by one of my favorite pizzas, the Blue Crush found at Blackbird Pizza in Fargo, ND.
Blackbird’s Blue Crush pizza – (Trip Advisor)
…only my version has fewer carbs (I’m not counting, but if you are… 😉 ), and simplifies the process – you don’t have to make any pizza dough! This can be easily customized to your dietary needs, and it is vegetarian!
1 flour tortilla (or grain-free of choice)
1 tsp minced garlic
about 1/4 c. parmesan cheese (give/take based on your preference)
2 tbsp whole, raw walnuts
dried Italian herbs OR fresh rosemary
about 8 grapes, halved
preheat oven to 375.
place tortilla on baking sheet lined with aluminum foil ( easy cleanup, duh )
drizzle olive oil on tortilla and add garlic
spread garlic and olive oil mixture across tortilla
Add herbs & black pepper
Place walnuts and grapes on tortilla.
Top with parmesan.
Bake for 10 minutes
Switch oven to broiler and broil for about 2 minutes, or until cheese is bubbling 🙂
Remove from oven & top with a drizzle of olive oil
Slice with a pizza cutter
*make sure to watch the pizza while under the broiler. If you leave it in even a minute too long, you might experience an undesired charred tortilla crust.
*for gluten-free option, use an almond flour tortilla!
I’ve noticed a national trend of local food joints now serving everyone’s favorite delicacies that we should’ve never indulged in as kids (yet somehow always avoided salmonella (?)). In fact, this recipe is inspired by the edible cookie dough I’ve experienced at Nadia Cakes in Minnesota.
So let’s face it together, you want vegan cookie dough in your life. 😀 Here’s how you do it!
1/2 c. softened coconut oil
1/4 c. brown sugar
1/4 c. coconut (or white) sugar
generous splash of PURE vanilla
1 + 1/4 c. flour of choice
2-3 tbsp water
Cream together coconut oil + sugars until thoroughly combined.
Add vanilla and continue to mix
slowly add sugar and combine later adding the pinch of salt
add a tablespoon of water at a time until reaching desired consistency, continuing to stir
Stir in chocolate chips
*Water can be adjusted to the type of flour used. You’ll need more water if you’re using almond or rice flour.
*I want to point out that “vegan” does not necessarily mean “healthy.” This is simply an animal-free (and consequently, cholesterol-free) option to enjoy this treat!
If I’m brutally honest, I am not a die-hard autumn fan. When you’re in the midwest, fall can only mean one thing: WINTER soon. That particular season and I aren’t the best of friends. 😉
I will admit, however, that with anything, if there’s food involved, you can count on me being there and mentally present. And along with harvest, change of seasons & produce, and dishes that come with autumn are rich, warm flavors, big squash, pumpkin, fragrant cinnamon & nutmeg, and the warmth of the season are things worth appreciating.
Apple pie is a fall favorite, but with any dessert, it packs copious amounts of sugar.
My version is a twist on the classic. This dish is warm, fragrant, and will give you a taste of apple pie without all the sugar and guilt. It’s quick, simple, and worth your time. 😀
1-2 apples of choice
1/2 c. rolled oats
2 tbsp coconut oil
1 tbsp brown sugar
2 tsp cinnamon
1 tsp vanilla
slice the apples in half and use a spoon to scoop out the core and seeds
Cut off the stem and remove the bottom of the apple as well
in a small bowl, melt the coconut oil in the microwave for about 30-40 seconds.
add the brown sugar, oats, cinnamon, and vanilla.
Combine with a fork
Place apples face up on a baking sheet.
Fill with oat mixture uniformly
Bake for 20 minutes
if you stab the apple with a fork and you’re easily able to do so, the apples are done!
Enjoy them by topping with coconut whipped cream, yogurt, or a drizzle of honey!
If you’re like me, embrace the fall season, the pre-cursor to the dreaded winter months!