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

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! 

Caramel Nut Bars

So this recipe is by no means healthy except for the fact that it has nuts which have lots of good protein. And the caramel is homemade - so you might say it is natural. But besides for that it isn't healthy, it is not low in calorie and it may leave you feeling a bit guilty. But it will also leave you feeling satisfied, feeling in love with this recipe and feeling like you want more. In this recipe my motto is to love a little. Counts you licks...not your calories! Enjoy!!


Caramel Nut Bars
1 cup of cashew halves
1 cup of crushed almonds
1 cup of salted peanuts
1 cup of pretzel thins crushed
1 cup of crushed graham crackers
2 tbsp. honey
dash of cinnamon
1 cup of sugar
1/2 cup of half and half cream
6 tbsp. on unsalted butter
dash of salt

Add Chocolate (optional)
6 oz of semi sweet chocolate chips
1 tbsp of butter (melted)

1. mix your cashew halves, crushed almonds, peanuts and pretzel thins together - set aside
2. in a medium saucepan pour 1 cup of sugar and continually stir until it turns in a dark brown
3. add in the butter and slowly allow it to melt into the sugar
4. add in the salt and cream and continue to stir until it becomes a thick brown cream
5. set aside for it to sit for 2 minutes - use immediately. You can though store it for up to 1-2 weeks but make sure that you reheat it before you use it.

6. place the crushed graham crackers down on top of a baking dish or wax paper.
7. pour the caramel on top and then add the crushed nuts - don't worry if they mix together or not.
8. cover and place in freezer for 1 hour
9. in a medium sauce pan melt semi sweet chocolate chips with 1 tbsp. of melted butter
10. drizzle the chocolate over the nuts
11. allow it to thaw and for the chocolate to dry - about 30 minutes.

Serve! I know it isn't really that healthy but I promise you it will be tasty.

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"

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 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!!

Banana Pops

So this is one recipe I can't personally vouch for but I do know that the people who I served it for really liked it. When I first thought of it I knew that it would look nice and probably sound good. I later found out that is a classic recipe, but nonetheless I am sharing it with all of you since it a fun treat made into a healthier one.


Banana Pops
6 bananas
2 cups of semi sweet chocolate (milk or dark what ever you like)
handful of crushed nuts (I recommend peanut nuts)

1. stick each banana with a popsicle stick
2. in a small microwave safe bowl melt the chocolate for 1 minute on high
3. dip the bananas covering them in chocolate 3/4 of the way
4. roll the chocolate covered bananas in the crushed nuts
4. place each banana on waxed paper and place in freezer for 3-4 hours
5. take out at least 15 minutes before serving.

   Note: if you don't like nuts you can always use sprinkes, crushed candy or granola 

This is perfect for kids- it is a way to get them to have fruit and nuts (which is a protein!) along with chocolate - something sweet and good for the heart.

Enjoy!!

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!!

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!!!

Toasty Banana Muffins

Last year when I made this for the first time it was a HUGE hit in my home. I made 12 muffins and 7 days later they were gone! This is a simple recipe that anyone can do (whether you're good in the kitchen or not) and something you can do with your kids. This recipe has something for everyone.

Toasty Banana Muffins
1 1/2 cups all purpose whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
3 large bananas mashed
3/4 cup of white sugar
1 large egg
1/3 cup of margarine or butter- melted
3/4 cups of semi sweet chocolate chips (optional)

1. Preheat the oven to 350*
2. Mash the bananas
3. combine the sugar, baking powder, baking soda, salt and flour
4. add in the egg and margarine/butter and banaas
5. mix in the chocolate chips
6. lightly grease and flour 12 mini muffin pans
7. bake in the oven for 35 minutes
8. turn off oven and let sit there for 10 minutes before taking it out
9. let the muffins cool and serve with tea or coffee or just plain

Any way you eat them you will love them! 

French Toast with Spunk

I think french toast is one of the easiest things to make. If you think about it all you need is bread, eggs and either jelly or syrup; all of which are basics in almost every household. I wanted to think of something different, something with spunk. I knew there had to be another recipe out there besides for bread and eggs. Do you think that when you go to IHOP or some fancy breakfast buffet at an expensive hotel they serve french toast prepared like that? I don't. So here's what I came up with:

French Toast with Spunk
4 medium slices of water challah (this is the best because it doesn't have any egg in it)
2 large eggs
4 tbsp. low fat milk (truthfully what ever you have is fine)
1/2 tsp. cinnamon
1/4 tsp. sugar
2 tbsp. of your favorite jelly
3 large strawberries- sliced in half.

1. beat the egg
2. add in the milk, cinnamon and sugar
3. drench each slices of bread in the egg mixture and place it on a preheated skillet
4. cook each side of bread for 4 minutes on low- flip over 3-4 times.
5. place french toast on plate and top it with strawberries, serve jelly on the side

I promised you breakfast and french toast will never be the same!

Apple-Cranberry Crisp

The first time I had this I was 14 years old and at sleep away camp. I remember we only had it on Saturdays and the second it hit the table it was gone! I think I only actually got to eat it 2 out of the 4 Saturdays, but it made a huge impact on me. Then when I came home I told my mom about it and she found the recipe and now it's become a staple. We have it every Thanksgiving and when ever we are having company over for dinner we make it. Here is the recipe- you will love it!




Apple Cranberry-Crisp

3 green apples- peeled and cut into medium thick slices
1 can of jellied cranberry sauce- but you must buy the one without high fructose corn syrum
2 cups of quick oats
1/4 cup packed light brown sugar
4 tbsp. maragrine
1 tsp. cinnamon

1. once you have peeled the apples and cut them lay them across a 11x7 inch pan
2. slices the canned cranberry sauce and lay it across the apples evenly
3. in a pan melt the butter and then add the oatmeal, brown sugar and cinnamon. Keep mixing together until it's lightly browned
4. preheat oven to 350*
5. Pour the oatmeal crumble over the cranberry sauce layer spreading evenly (you may need to add a little more crumble - just repeat the combination)
6. Bake for 45 minutes.
Let cool- it can be served warm or cold...Anyway you will love it!!