RECIPE WEDNESDAY: Protein Packed Egg White Breakfast Buritto

I don't know about you, but my favorite meal of the day is BREAKFAST.  This burrito is loaded with egg whites, red onion, and bell peppers to create a delicious, high-protein breakfast.  You got to try this one - sooooo good!

Yours in health and happiness,

Coach Melissa

Total Time: 17 min.

Prep Time: 10 min.

Cooking Time: 7 min.

Yield: 1 serving

Ingredients:
1 Tbsp. olive oil
1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.

RECIPE WEDNESDAY: Detox Salad

Sometimes I am looking for something healthy, quick, and simple.  I stumbled across this recipe the other day and it was magically delicious.  If you're looking for an instant detox, try this salad!  Full of nutrients, incredibly filling and watch out, it does get things moving...(!!!) 

ENJOY!

Yours in healthy and happiness,

Coach Melissa

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: 0 min.

Preparation Difficulty: Easy

Ingredients:

• 2 Tbsp. fresh lemon juice
• 1 Tbsp. unfiltered raw cider vinegar
• 4 tsp. extra-virgin olive oil
• 1 tsp. pure maple syrup
• 2 tsp. grated fresh ginger root
• 1 pinch Himalayan salt
• 2 cups chopped kale
• 1/2 cup chopped cauliflower
• 1/2 cup chopped broccoli
• 1/2 cup chopped cabbage
• 1/4 cup chopped fresh cilantro

Preparation:

1. Combine lemon juice, vinegar, olive oil, maple syrup, ginger, and salt in large glass bowl; whisk well.
2. Add kale, cauliflower, broccoli, cabbage, and cilantro to dressing; toss to coat well. Enjoy!

Nutritional Information: (per serving)

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
296	19 g	3 g	0 mg	384 mg	29 g	6 g	9 g	7 g

RECIPE WEDNESDAY: Slow Cooker Fiesta Chicken Recipe

Folks, I found another yummy SLOW COOKER recipe!  Yipppeee!!

I made this last night and as you know, I love super easy meals!  This was really full of flavor and delicious.  It also goes well if you're sticking to eating clean and if you're working the #21DayFix program. 

It's called the Fiesta Chicken Recipe!

Serve shredded chicken slow cooked with tomatoes, corn and black beans over brown rice. Make it a fiesta of flavors by adding toppings such as shredded cheese (light /non-fat and within reason folks!), sour cream (small portion), chopped cilantro or green onions.

Ingredients

Serves:

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2 pounds boneless skinless chicken breasts or boneless skinless chicken thighs

1 package McCormick® Slow Cookers Fiesta Chicken Seasoning Mix

2 cans diced tomatoes, undrained and NO SALT ADDED

1 can (15 3/4 ounces) whole kernel corn, drained

1 can (15 ounces) black beans, drained and rinsed

Directions

1. - Place chicken in slow cooker.
2. - Mix Seasoning Mix, tomatoes, corn and beans until blended. Pour over chicken. Cover.
3. - Cook 8 hours on LOW or 4 hours on HIGH. Remove chicken from slow cooker.
4. - Shred chicken, using 2 forks. Return chicken to slow cooker; mix well. Serve over cooked brown rice with assorted toppings, if desired.

Let me know what you think after you make it!  

RECIPE WEDNESDAY: Banana Oatmeal Cookies

Let's face it, when it comes to women and their "moon cycles", we really need a "go to" sweet - i.e. chocolate.  And I don't know about you, but when I am eating clean and this time of the month swings around, my cravings for sweets and salty foods are heightened even more! 

But, there is hope ladies! 

I just found this great recipe with the 21 Day Fix.  I made Banana Oatmeal Cookies last night (you can have 2 of them and they count towards one of your yellow containers).  I was super impressed by how yummy they were without chocolate, but with raisins!  Although, you probably could put chocolate chips in this recipe too - but that may alter how many you have in a serving.  The thing I like most, is that this recipe is a SUPER clean treat.  There is loads of cinnamon in them, which is a spice that is incredibly good for you and actually helps you in your efforts for weight loss (click here to read more).

Needless to say, if you're looking for a healthy sweet, try these and if you make any variations, do share!  I'd love more ideas. 

BANANA OATMEAL COOKIES

(Makes 8 servings, 2 cookies each)

Non-stick Cooking Spray

1 cup old-fashioned rolled oats

2 tsp. ground cinnamon

1/4 tsp. sea salt

2 ripe medium bananas, mashed

1/4 cup  golden raisins

1/4 cup chopped raw walnuts

DIRECTIONS:
1. Preheat oven to 350 degrees F.
2. Lightly coat baking sheet with spray.  Set aside.
3. Combine oats, cinnamon, and salt in a medium bowl; mix well.
4. Add bananas, raisins, and walnuts; mix well.
5. Drop by heaping Tbsp. onto prepared baking sheet; flatten cookies with a spatula.
6. Bake for 14 to 15 minutes or until firm.

RECIPE WEDNESDAY: Smoked Salmon Omelet

I really love smoked salmon locks on a bagel with cream cheese.  Whenever I am on vacation, that is the first thing I look for on the menu at breakfast.  However, since I've been CLEAN EATING, I have stayed clear of it because of the bagel and the high sodium content. 

But - my life just got GREAT as I've found a recipe of putting my favorite breakfast on an omelet instead!  YIPPEE!  Check it out!!!

 

Recipe

Smoked Salmon Omelet

This recipe only makes one omelet because you really can’t make more than one at a time. If you are serving several for brunch, make them all beforehand. Warm the prepared omelets on a greased sheet pan in the oven, warming drawer or on a hot plate.
 

Times

• Prep Time : 10 min
• Cook Time : 10 min
• Ready Time : 20 min

Servings

2 Servings

Ingredients

• 1 tablespoon olive oil
• 1 small red onion, thinly sliced
• 5 large eggs, beaten (I USE EGG WHITES INSTEAD, lower in calories and cholesterol) 
• 4 tablespoons Temp Tee Whipped Cream Cheese
• 1/2 teaspoon kosher salt
• Freshly ground black pepper
• 2 tablespoons chopped chives
• 1 tablespoon capers
• 3 ounce thinly sliced smoked salmon

RECIPE WEDNESDAY: Eggplant Nuggets

I found another great recipe off from The Earth Diet that I will be adding to my list of eats soon!  These Eggplant Nuggets look delicious and the recipe can be found below.

Did you know that Eggplants are incredibly healthy for you?  According to my research, I have found some of the top benefits of this nightshade plant and what they can do for you and your health!  I am definitely putting Eggplant into my diet more often.

The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body.  

Eggplants contain certain essential phyto nutrients which improve blood circulation and nourish the brain. But remember—these nutrients are concentrated in the skin of the eggplant, so don’t char and throw it away.

They provide fiber, which protects the digestive tract. In fact, regular intake of eggplants can protect you from colon cancer.

Eggplant is low in calories, with just 35 per cup. It contains no fat and its high fiber content can help you feel full.

For centuries, eggplants have been used for controlling and managing diabetes. Modern research validates this role, thanks to the high fiber and low soluble carbohydrate content of the eggplant.

Eggplants have a role in heart care, too. Research studies show they can lower ‘bad’ cholesterol. But you must cook them the right way to get these benefits. Fried eggplant soaks up a lot of fat, making it harmful and heavy. Instead, bake it at 400 degrees, which brings out glorious flavor and gives you all the goodness an eggplant holds!

The heart-healthy benefits of eggplant don’t end with limiting cholesterol. Eggplants are high in bioflavonoids, which are known to control high blood pressure and relieve stress.

Regular consumption of eggplant helps prevent blood clots—thanks again to Vitamin K and bioflavonoids, which strengthen capillaries.

EGGPLANT NUGGETS RECIPE

Serves 4

Ingredients:
3 large eggplants
4 eggs
(vegans can use olive oil or coconut oil mixed with honey to make the nugget coating stick to the eggplant)
3 cups of Almonds (or use hemp seeds as an alternative)
1/2 tablespoons of Turmeric
3 tablespoons of Himalayan Salt
1 teaspoon of Cayenne Pepper (more if you want it spicy)
Extra virgin Coconut Oil for cooking

Action:1. Chop the egg plant into cubes for the nuggets.
2. In a bowl whisk the eggs. Drop the eggplant cubes into the egg and let it soak.
3. Mix the turmeric, almonds, cayenne pepper and himalayan salt in a blender until you have a smooth crumbly consistency.
4. Place one eggplant cube at a time into the spice coating mix and cover well. Do this with all of them.
5. In a fry pan heat the oil. When it is hot and sizzling add the eggplant nuggets to the pan and let it cook until the outside is a crunchy golden brown.
6. Serve with TED chips, wedges, sweet potato fries or tomato sauce! Whatever else you would like to eat it with!

SUGGESTION: 
+ FOR MEAT EATERS: Use Chicken for Chicken Nuggets

This recipe is GLUTEN FREE, REFINED SUGAR FREE, DAIRY FREE, SOY FREE.

RECIPE WEDNESDAY: Mexican Vegetarian Quiche

I found this great recipe on Eatingwell.com!  This healthy quiche recipe is perfect for entertaining—the quiche can be made ahead and is just as flavorful served warm or at room temperature. Filled with cherry tomatoes, pickled jalapeños, Jack cheese and caramelized onions, this healthy quiche with a whole-grain crust is perfect for breakfast or brunch, or served with a light salad for lunch.

Makes: 8 servings
Serving Size: 1 slice
Active Time: 1 hour
Total Time: 2 hours

***Ingredients***

Crust

• 3/4 cup white whole-wheat flour
• 3/4 cup all-purpose flour
• 1/4 teaspoon salt
• 2 tablespoons cold butter
• 2 tablespoons sour cream
• 2 tablespoons extra-virgin olive oil
• 2-3 tablespoons ice water

Filling

• 2 teaspoons extra-virgin olive oil
• 2 cups diced onions
• 1/8 teaspoon salt plus 1/4 teaspoon, divided
• 2 tablespoons water
• 3/4 cup corn
• 1/2 cup quartered cherry tomatoes
• 1/3 cup chopped pickled jalapeños
• 1/2 cup shredded Jack cheese
• 4 large eggs
• 2 large egg whites
• 3/4 cup low-fat milk
• 1/4 cup sour cream
• 1/4 teaspoon freshly ground pepper

Preparation

1. To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible.
2. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times—the mixture may still be a little crumbly—then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.
3. Preheat oven to 375°F. Coat a 9-inch pie pan with cooking spray.
4. Heat oil in a medium skillet over high heat. Add onions and 1/8 teaspoon salt; cook, stirring frequently, until the onions start to brown, 3 to 5 minutes. Add water, reduce heat to low and cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes. Remove from heat and let cool while you roll out the crust.
5. Place the dough on a sheet of parchment or wax paper and roll into a 12- to 13-inch circle, dusting the top with a little flour, as needed. (If chilled more than 1 hour, let the dough stand at room temperature for 5 minutes before rolling.) Place the prepared pie pan upside down in the center of the dough. Holding one hand on top of the pan and the other hand underneath the paper, flip pan and dough over so the dough is lining the pan. Remove the paper and patch any tears in the dough. Trim the crust so it evenly overhangs the edge by about 1 inch, then tuck the edges under at the rim and crimp with your fingers or a fork.
6. Spread the caramelized onions in the bottom of the crust. Layer corn, tomatoes and jalapeños over the onions. Top with cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the crust.
7. Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 pieces.

Tips & Notes

Make Ahead Tip: Cover and refrigerate caramelized onions (Step 4) for up to 3 days.

Nutrition

Per serving: 273 calories; 14 g fat (6 g sat, 6 g mono); 113 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 5 g total sugars; 11 g protein; 3 g fiber; 333 mg sodium; 265 mg potassium.  
Nutrition Bonus: Vitamin C (24% daily value), Iron (16% dv)
Carbohydrate Servings: 2
Exchanges: 1 starch, 1 vegetable, 1/2 medium-fat meat, 2 fat

RECIPE WEDNESDAY: Honey Rosemary Chicken

I found a really great recipe off of "The Earth Diet" which falls beautifully into the Clean Eating lifestyle.  These are definitely going to be a staple in my home!  YUM!

Makes 10 skewers

Ingredients: 1 pound  chicken breast (500g)
3 garlic cloves
5 tablespoons of honey
1 teaspoon of extra virgin olive oil
1 bunch of fresh rosemary (can use dried also)

Action:1. Chop The chicken into cubes. Dice the garlic. Pull the rosemary off the sticks and dice into small pieces
2. In a bowl stir the honey, garlic, olive oil and rosemary together! Add the chicken and let it soak for 4 hours (you can also just cook it right away, but soaking will have the chicken soak the flavors more!)
3. Put the chicken on skewers (You can use the rosemary sticks themselves!)
4. Cook them in olive oil, coconut oil or grill them until ready! Mmm enjoy!
5. Serve with potato wedges and salad!

Benefits:
·         High in protein
·         Antioxidants
·         Good for the brain
·         High in beta-carotene/Vitamin A, thiamin/Vitamin B1, riboflavin/Vitamin B2
          High in iron and calcium