Egg Pancakes

These egg pancakes are really tasty, however they are not low in calories. However their health and nutritional benefits make up for it. These pancakes are loaded with protein, healthy fat, fiber, vitamins and are low carb. You're skin and hair will thank you!

Pancake Ring

Egg Pancakes

12 eggs (just the white part) OR 1 cup of egg whites

1 cup of chopped spinach - just fill the cup don't press down, allow the air to take up some space

1/2 onion 

1 large beef steak tomato

1 bell pepper

handful of Black (or green olives)

1 tsp. salt

1 tsp. garlic powder

1 tsp. of oregano

1 tsp. chili powder

4 oz. of sharped cheddar cheese

1. Break the eggs and remove the egg whites from the egg yolks

2. Gather your chopped spinach - and add: 

    diced onion

    chopped bell pepper

    olives - sliced

    spices -salt, garlic, oregano, chili

3. Mix well and then add it to your egg whites

4. pour mixture into a pancake ring on the stove top pan  

5. Add slices tomatoes and sprinkle cheese on top

6. Cook for 3 minutes on low then flip over and cook for an additional mixture

Serve and Enjoy! 

Blueberry Yogurt Muffins

This recipe is one that is sure to make you happy. It's healthy, yet still has that fix that you want. The one of the reasons why this recipe is healthy is because normally yogurt muffins have oil, butter, syrup and milk = equals tones of fats and carbs. The only fat these muffins have are from the egg yolks (which are healthy). The entire batch as 15 grams of fat, which means each muffin has about 1 gram of fat as opposed to 10 grams of fat! Plus because you're using greek yogurt, you're getting in more protein! These are the bomb!

Blueberry Yogurt Muffins
3 eggs
1/3 c. sugar
1/2 cup fat free greek yogurt
1/4 cup of unsweetened apple sauce
2 tbsp. honey
1 tbsp. lemon juice
1 1/2 cups of whole wheat flour
1 tsp  baking soda
1/2 tsp baking powder
dash of salt
1 1/4 cups of blueberries

1. Mix the eggs and sugar together
2. Add in yogurt, apple sauce, honey and lemon juice
3. Mix well
4. Mix the flour, baking soda, baking powder and salt together
5. Add the dry mixture and wet mixture together and beat well
6. Add in the blueberries

Bake at 350 for 25 minutes

Pumpkin Cake

Welcome to post #2 for fall. We are having Pumpkin Cake today! Yummy!!

Pumpkin Cake

2 cups of whole wheat flour
1 cup of brown sugar
1 cup of apple sauce
1 cup of canned pumpkin puree
2 eggs
1 stick of butter
1 tsp. vanilla
dash of salt
1 tsp. cinnamon
2 tsp. baking soda
3 tsp. baking powder

1. Mix the brown sugar, whole wheat flour, salt, cinnamon, baking soda, baking powder together
2. add in the apple sauce and pumpkin puree
3. soften the butter and then add that in and mix well

Preheat oven 350
Bake for 45 minutes in a bundt pan
Let cool

Breakfast Casserole for Champions

In April is when a lot of 5Ks and half marathons kick off. It seems like almost every Sunday starting in mid April there is some 5K or half marathon benefiting some worthwhile cause. I am an avid runner - running between 45-65 miles a week, I therefore can appreciate any good run. Before a run you want to have something light - small bowl of oatmeal and some fruit. When you run you don't want anything too heavy in your stomach. However after the race - depending on far you've run you will want to replenish your stomach with something tasty and healthy. This is my Breakfast Casserole for Champions. It's a breakfast dish that is perfect for runners. It will leave you feeling satisfied but not too satisfied where you feel like you just undid your whole run and all the calories and fat you burned.

Breakfast Casserole for Champions - Serve 6
6 Eggs
2 cups of cooked broccoli
1/2 cup of chopped red onions
1 clove of fresh garlic - crushed
1 large tomato chopped
1/4 cup of bacon bits - found in salad dressing aisle
1 cup of shredded Swiss cheese
challah bread - cubed

Preheat oven to 375
1. beat the eggs
2. add in the cooked broccoli, chopped onions, tomatoes, garlic, bacon bits and shredded Swiss.
3. pour into a pan and smooth it out so all the ingredients are spread out evenly
4. bake in oven for 30 minutes - remove
5. place cubed bread
6. bake for another 30 minutes

All Done! Yummy! Serve!

Breakfast Pizza

This is the best breakfast you will ever eat!

Breakfast Pizza
So first thing is first - you need to think what you're favorite pizza topping is. The ones I suggest using are: red peppers, broccoli, mushrooms, black olives, onions, and pizza cheese.

Then you need to get frozen pizza dough. Defrost it
Flatten out your pizza dough.

Then you want to sprinkle cheese over it - generously. Then add your diced veggies
on top of the cheese.

Bake in oven at 450 for 10 minutes.

Serve! 

Banana and Peanut Butter Tacos

This is a super super super easy dish and really healthy. It's packed with protein, whole grains, healthy fats and fiber. It is perfect as breakfast or as a snack before or after a workout. I know you will love it! I wish I could vouch that it's healthy, but I am allergic to peanuts so have never actually had this one. Please leave your comments below!


Banana and Peanut Butter Tacos
3 whole wheat tortillas
100% natural peanut butter
3 bananas


1. spread the wraps flat on a plate
spread the peanut butter across the wraps
peel the banana and place it down in the middle of the wrap and then roll it
slice into thirds

Serve! Delicious! 

Bery Berry Smoothie

So it's summer time and what is better than a cold milkshake? A smoking body. That is what is better, a smoking body. But then I ask you is it worth it to through the entire summer without a milkshake? No! We want both. Try this amazing smoothie that will truthfully leave thinking you had a milkshake and you will keep your fit body. I made this for my family and they loved it AND I know that you will too!!

Bery Berry Smoothie

6 oz. nonfat plain Greek yogurt (80 calories)

1 c. frozen berries (blueberries and strawberries

1/2 c. crushed ice

1 tbsp. honey

1 tbsp. natural peanut butter

2 splashes of vanilla almond soy milk

In a blender mix all the ingredients together and enjoy! Yup, that's it!

Apple Sauce (low fat) Cake

So I know what you are thinking - "low fat apple cake, yes I can have my cake and eat it too...but fat free it probably tastes like dog food because if it is low fat it can't be all that good". WRONG! This cake is actually one of the best cakes ever. I swear you will love it and won't even be able to tell that it is healthy...I made this for my mom one time and she raved about it for days...she normally just raves about it for the night she eats it and then moves on - it's just not her personality to rave globally.

Apple Sauce (low fat) Cake
2 cups of natural fat free apple sauce
1 cup white sugar
1/2 cup chopped nuts
1/2 cup raisins
1 1/4 cups of whole wheat flour
1 tsp. cinnamon
1/2 tsp. nutmeg
dash of salt
2 eggs

Preheat oven to 3508
1. Mix all the dry ingredients
2. Then add in the apple sauce and eggs
3. Then add in raisins and chopped nuts - whatever you like
4. Stir well and place in a greased pan and bake for 40 minutes

Serve as is and enjoy!! - Good at room temp, cold or warm.

Oatmeal Bake Casserole

This recipe is probably a favorite because once you get the idea of how to make it you can change it up every time. You won't need to remember exact measurements or specific ingredients, it's more of move as you feel type of thing. I chose the ingredients I use because they're the healthiest and lowest in calories. For example, a banana is high in potassium and has lots of fiber but also has 110 calories in just one medium banana! So I chose berries instead - which each cup has only 80 calories. (1 cup of bananas has about 200 calories) So that is more than double. But if you like bananas use them- after all it's a fruit- it isn't like you are choosing a donut or cookie!

You can make this for almost any occasion. I think it is best for breakfast, snack of if you're hosting a brunch party- maybe for a shower or on Christmas morning. Something new and difference is always nice.

Oatmeal Bake Casserole

3 cups of quick oats
1 tsp. of cinnamon
1 tsp. of honey
1/4 cup of mixed slithered almonds, raisins, cranberries
2 tbsp. brown sugar
1 1/2 cup of sliced strawberries and blueberries
2 eggs
1/2 cup of soy vanilla milk

Preheat oven to 350
1. mix all your dry ingredients together except for the fresh fruit and honey
2. pour into a pan and spread evenly
3. add the honey and the fruit evenly across the oatmeal mixture
4. bean the eggs and mix with the milk
5. pour it over the mixture
6. bake at 350 for 35 minutes

Serve Warm!
It's so good!
Calories- less than 200 per slice.

Note- you can always add chocolate chips if you want to go "unhealthy"

Homemade Granola

So many people (almost all) believe that granola is healthy, well as a matter of fact it is not. Granola has a lot of fat in it (not the good kind) and it is very dense, which means if you have 1/4 cup of granola you just consumed 90 calories, 3 grams of fat, 15 grams of carbohydrates - and you're not full and you just ate pretty unhealthy. And then you need to take into account that who eats just 1/4 cup of granola- the average person eats between 3/4 cup to 1 1/2 cups which would be just enough to finish a glass of milk or an 8 oz. yogurt. Here is a recipe for granola cereal that has less fat, less carbohydrates, less guilt and more health.

Homemade Granola

3 cups of quick oats
1 cup of raisins
1 cup of dried cranberries
2 tbsp. of flax seed (so healthy!!)
 1/4 cup of crushed almonds (also so healthy!!)
1/4 cup of crushed unsalted peanuts (also so healthy!!)
2 tbsp. honey
3 tbsp. of brown sugar
1/2 tsp. salt
1/4 cup of coconut oil (healthiest oil!)

1. mix the oats, raisins, dried cranberries, flax seeds, crushed almonds, peanuts, salt and brown sugar together
2. then mix the honey and coconut oil (make sure it is melted and measure afterwards)
3. place a baking sheet on a pan and then flatten the granola on top- cover and refrigerate for 1 hour
4. preheat the oven to 350* and bake for 20 minutes
5. let cool completely before cutting into bars or crushing for cereal

Best served with non fat Greek yogurt, almond milk, soy milk or low fat 1% milk and fresh fruit!!
 

Patriotic Fruit Sticks (4th of July Post 1)

I will be posting numerous recipes for the 4th of July, but my first one is dedicated to the flag. On the 4th of July we tend to eat a lot, which is fine after all it is a holiday but knowing that bathing suit season is in full swing we need to watch what we eat and pace ourselves. If you're having a party or just a snack these are perfect. Serve them as your guests arrive- I promise you that they will love (love, love) them!


Patriotic Fruit Sticks
Sticks (the kind you use for kabobs)
4 bananas
1 pints of strawberries
2 pints of blueberries 

1. cut the strawberries in half
2. cut the bananas into 1 1/2 inch thick slices
3. stick 5 sticks with strawberries, 5 sticks with bananas
4. cut 5 sticks a little smaller and stick them with blueberries
5. lay out the stiks with bananas and strawberries- rotating everyother creating a the strips of the flags
6. then put the sticks with the blueberries in the corner - you can create multiple fruit flags depending on how many people you are serving.

Yum!!

French Toast Souffle

This recipe you may think isn't healthy but it actually can be if you make it the right way. It calls for white egg bread (challah) but if you switch it with whole wheat bread it can healthy. It calls for 2% milk but if you use skim milk it can be made healthy and if you organic eggs, 100% natural cinnamon and Equal instead of sugar you can save so many calories! I suggest you serve this for a brunch party or at Sunday dinner. I made it on a Sunday but plan to make it at my next brunch party. Everyone will love it and is almost guilt free.

French Toast Souffle

1. one large loaf of whole wheat challah (about 7 cups)
2. 6 organic eggs
3. 1 1/2 cups of skim milk
4. 2 tbsp. of cinnamon
5. 8 packets of Equal or Sweet and Low or Splenda
6.  confectionery sugar, natural strawberry preserves and/or 100% maple syrup or fresh fruit


1. cut the bread into cubes
2. pour into the pan
3. mix the egg and milk together and pour over challah. Cover and place into fridge for 1 hour minimum- ideally 3 hours.
4. preheat oven to 350*- mix cinnamon and Equal together and sprinkle over challah and bake for 45 minutes.
5. let it cool for 10 minutes - sprinkle confectionery sugar and serve with jelly or syrup

Enjoy!

Healthy Broccoli Quiche

Broccoli quiche is an excellent meal option because it can be eaten at any meal. Normally it is served for breakfast for a brunch item but it has some many nutrients and health benefits and if served the right way is a good choice for lunch and dinner too. My version of broccoli quiche may be a bit different then what you are used to or it may be exactly what you normally do, either way it is healthy, tasty and low in calories, fat and carbohydrates.
This recipe serves about 6

Broccoli Quiche
2 1/2 cups of raw broccoli
1/2 onion chopped
3 eggs
1 cup of skim milk
1/4 tsp. of garlic powder
1/2 tsp. of salt
dash of pepper
1 cup of low fat shredded mozzarella cheese
butter for greasing

Preheat oven to 350*
1. boil water and cook broccoli just until slightly tender
2. mix the egg, milk and spices together
3. add in the broccoli and onion and cheese (mix together)
4. grease a pan and then pour the broccoli-milk-egg mixture into the pan
5.  bake in oven for 30-40 minutes (check until it has all set)
6. let it cool for about 10 minutes and then serve!

This alternative is light in fat (only the egg and that's okay because eggs are healthy) and it has absolutely carbohydrate free- so enjoy and have a second slice!

Happy Mother's Day

Mother's Day is all about the moms in our lives. Whether it be your own mom, your aunt, grandmother, cousin who's a mom or close personal friend who's a mom - we dedicate this to all the mothers. We honor them for all their hard work, their unconditional love and their imperfections - because lets be honest no mother is perfect. We grow up thinking our mother is perfect and the best person on the planet than we go through a phase where we hate our mom and think she's out ruin our lives and then we come to realization that mom is mom and we love her for who she is and not for who she's not. So let's celebrate Mom's Day - and to all the moms out there- Thank you!

Now for Mother's Day I suggest you make your mom whatever her favorite meal is. My mom's his Summer Chili- she's obsessed with it! But since so many of us, especially when we're little make mom breakfast in bed I am going to provide you all with a few breakfast recipes that can be served to mom while she's prompt up with a pillow and tray on her lap.

1. Scrambled Eggs, Cheese and Mushrooms
Beat 2 eggs, add in 2 oz. shredded mozzarella cheese and 1/2 cup of canned mushrooms. Scrambled them for 3 minutes on high. Serve Up!

2. Delicious Cinnamon Oatmeal
Measure 1/2 cup of uncooked Quaker oatmeal- Bring to simmer 1/2 cup of water and 1/2 cup of almond or soy milk. Add in oats, dash of salt, 1/4 tsp. cinnamon and 1/2 tsp. brown sugar. continue to stir- right before serving add in 3 tbsp. of raisins. Serve Up!

3. French Toast with Spunk
 In the search engine type in "French Toast" it will pop up

4. Fruit Parfait
In the search engine type in "Parfait" it will pop up

5. Incredibly Healthy Whole Wheat Waffles
Beat 1 large egg, 1 cup of whole wheat flour, 1 cup of skim milk, 3 tbsp. of melted butter, 1/2 tbsp. of Splenda, 2 tsp. of baking powder, dash of salt, 1/2 tsp. vanilla. Mix all ingredients together. Reheat the waffle maker- spray it with Pam Canola Oil- pour batter over waffle maker- cook until it is golden brown (about 10 minutes). Serve with strawberries and strawberry preserves.

6. Cream and Lox Appetizers
 6 multi grain crackers - lightly spread light cream cheese one each cracker then top it with 1/2 slice rolled on lox, then add some fresh parsley. Serve Up!

7. Broccoli Quiche Bites
Beat 2 eggs, add in a cup of broccoli florets cup up small, 6 tbsp. of fat free milk, onion salt to taste, garlic salt to taste, dash of pepper, 2 oz. of shredded mozzarella or cheddar cheese. Pour into muffin pans. Bake at 350* for 45 minutes. Serve Up!

8. Bacon, Egg and Cheese Omelet
In the search engine type in "Egg and Bacon" it will come up.

9. Cold Cereal with Almond Milk and Fruit Kashi Go Lean Crunch (3/4 cup) with Almond Breeze milk, 3 tbsp. raisins, 1/2 banana sliced and 3 large strawberries sliced into 1/3s. Serve Up!

Veggie Egg Omelet

Okay so this is one recipe I have meaning to post for a while, but I feel that until I have 100% perfected it, I should not post it and expect others to do so as well. Making an omelet without a special omelet pan is really hard and tedious at first but once you have a few trial and error you soon realize that is quite simple.

Veggie Egg Omelet (serves 4)
10 eggs
2 cups of fresh raw spinach
1/2 tomato - chopped
2 tbsp. chopped onions
8 oz. can of mushrooms
olive oil - for cooking
salt - optional
dash of oregano 
4 serving of your favorite fruit

1. preheat a pan with olive oil and then add in the spinach
2. cook for about 1 1/2-2 minutes
3. then add in the canned mushrooms and onions and tomatoes
4. cook for another 1 1/2 -2 minutes
5. reserve in a bowl
6. beat the eggs and add a little more olive oil or Pam Spray to the pan
7. pour in 1/4 of the egg mixture and turn heat up to medium and allow to set until an air bubble starts to form in the eggs.
8. flip the egg over like a pancake (keeping it flat across the pan at all times- cook on second side for about 2 minutes flip again to make sure it is fully cooked
9. repeat for the rest of the egg mixture until you have 4 egg pancakes
10. scoop the cooked vegetable evenly onto each egg flat pancake and then with your hand cover the vegetable with the half the egg
11. sprinkle oregano over each omeelt
12. serve with a your favorite fruit on the side

yummy!! 

Veggie Egg Omelet Muffins

This recipe is an excellent recipe - you can make it for breakfast or dinner at home or you can make it for a brunch party. They're super simple! I'm going to give you a recipe for a larger gathering event though I only made it for dinner. So if you're just making it for your family (3-6 people) just cut it in half or 2/3.

Veggie Egg Omelet Muffin
8 organic cage free brown eggs
3 tbsp. of 1% low fat milk
1 cup of veggies- green pepper, spinach, tomatoes, red pepper, kale, mushrooms- whatever you like!!
1 cup of shredded mozzarella or swiss cheese
Salt to taste
Pepper to taste
Onion powder to taste

1. Preheat oven to 375*
2. Use Pam to green your muffin pan (if you're having a party/large gathering I suggest putting little muffin cups in the pan.
3. chop your vegetables up and fill each muffin pan up with half  way
4. beat the eggs and mix with the milk and cheese
5. pour the egg mixture over the vegetables
6. sprinkle with salt, pepper and onion powder
7. bake for 25-30 minutes
8. let it cool for 15 minutes and serve!!

Yummy!!

Pancakes Any Way

So normally pancakes tend to get a bad wrap. Why? Most likely because when they're eaten they are ordered from some diner that adds stuff we don't even want to know or because we use that boxed stuff that has so many chemicals and stuff we should never put in our body. Making pancakes homemade may seem daunting but in fact it is quite easy...it some ways easier. You will most likely have most of the ingredients at home and as long as you have 15 minutes then you can make healthy, easy, delicious, homemade pancakes!!

Pancakes Any Way
2 cups of whole wheat flour
4 tbsp. of sugar

3 tsp. of baking powder
1/4 tsp. salt
3 eggs
1 1/4 cups of 1% milk
1 cup of vegetable oil
 
Add: (pick 1)
2 cups of fresh blueberries
1 cup raisins
1 green apple - peeled and sliced thinly
1 cup of corn
1 banana chopped

1. mix the flour, sugar, baking powder and salt together
2. add in the oil, milk and eggs
3. stir well
4. add in your adding (I reccommend raisins or apples)
5. spray the pan and let it heat up for about 30 seconds
6. pour about 1/2  onto the pan and let it cook for 2-4 minutes on each side- until you start to see bubbles
7. repeat until done

Serve with strawberry jelly or honey.

Fresh Strawberry Muffins

Strawberries are a healthy fruit packed with antioxidants and fiber. They're perfect because when you're craving something sweet they can fill that craving while saving the calories. This recipe I promise to be a hit in your home with your family, kids and friends. It is light yet still filling.

Fresh Strawberry Muffins

2 cups of whole wheat flour
1 cup of sugar in the raw (white sugar is fine too)
1 tbsp. baking powder
1/2 tsp. salt
1/2 cup on unsalted butter/ margarine
2 large organic eggs
1 tbsp. pure vanilla extract
1/4 cup of water
1/4 cup of soy milk (optional)
2 cups of cut finely strawberries

5 packets of or 2 tbsp. of Splenda/Equal
1 tbsp. cinnamon
(mix this together and leave for later) 

1. mix the dry ingredients together: whole wheat flour, sugar, baking powder and salt
2. then melt the butter in a small sauce pan (DO NOT let it bubble)
3. mix the melted butter, eggs, vanilla, water and soy milk with the dry mixture
4. mix well and then add int eh strawberries
5. lightly grease and flour 12-muffin pan and fill each muffin cup halfway
6. bake in the oven for 20-25 minutes in a preheated oven
7. immediately after it is done sprinkle it with the Splenda-Cinnamon mixture (while still hot)
8. let cool and serve!

I promise you that you will love, love, love, love this!!

Bacon Grilled Cheese Sandwich

Okay so I know what you are thinking - bacon? Healthy? Is that even possible. My answer is NO. Bacon is high in fat and cholesterol. Does it have protein in it? Yes, but not enough to count as a protein serving. However healthy people or people trying to get healthier still want to be able to eat bacon, right? And those of us (including myself) who don't eat bacon or any kind of pig want to eat it also. The question is what can we do? How can we have our bacon and still be healthy and keep to our dietary or religious needs. The answer is: soy bacon. Each strip of soy bacon has 30 calories and 2 grams of fat. Real bacon has 50 calories in a slice and 5 grams of fat. So while you aren't saving that many calories, every calories helps and each slice has 1 gram of saturated fat and soy bacon has less than half a gram in each. This alternative recipe will be a sure hit for you, your family and your waist line.

Bacon Grilled Cheese Sandwiches
4 slices of soy bacon (Morning Star Farms is good)
4 slices of tomato
4 slices of cheese (American is ideal)

4 slices of whole wheat bread
1 tbsp. I Can't Believe It's Not Butter



1. cook the bacon in the microwave for 1 1/2 - 2 minutes
2. melt the butter in a pan and the place the bread down
3. break each bacon in half and place down on the bread, the add 2 slices of cheese and 2 slices of tomato and 1 slice of lettuce
4. spread the bread with the mayo and then put the mayo side down on top of the lettuce.
5. cook on each side for 3 minutes and flip over until it is lightly browned and toasty looking on each side.

Serve and Enjoy!!

Blueberry Muffins

So a blueberry muffin sounds healthy, right? After all it is a muffin and it has blueberries! Aren't blueberries a fruit? Well as a matter of fact an average muffin has between 400-500 calories! And that is only the blueberry ones! Dunkin Donut's regular blueberry muffins have 500 calories and 20 grams of fat! While the reduce fat blueberry muffins have 450 calories and just 15 grams of fat. But still 15 grams, 20 grams- that is way too much!! Bottom line blueberry muffins purchased out are a big NO NO. However, there are alternatives. You ca still eat blueberry muffins- just be careful where they come from.

If you insist on buying them, I suggest you buy Vita Muffins. There muffins are the same size as regular Dunkin Donuts one but it just has 200 calories and 1 gram of fat and 8 grams of fiber! WOW! Right? However after all this is a cooking blog, so I am going to give you my favorite blueberry muffin recipe - it's healthy, low calorie and low fat - YOU WILL LOVE THEM!!

Blueberry Low Fat Muffins
2 egg whites
3/4 cup of skim milk
1 3/4 cups of whole wheat flour
1/4 cup brown sugar
1/3 cup of vegetable oil
2 1/2 tsp. baking powder
1/2 tsp. low sodium salt
1 cup of fresh blueberries

1. preheat oven too 400*
2. mix the egg whites with the skim milk and vegetable oil
3. mix together the flour, brown sugar, baking powder and salt together - then add in the egg mixture
4. mix in the blueberries and stir well.
5. place the muffin mixture into muffin pans (makes 12)
6. bake in oven at 400* for 25 minutes (or until done)

Each muffin has 150 calories and 5 grams of fat

Yummy!!!