Recipes

eggmuffins

LOW-CARB EGG MUFFINS FOR A GRAB-AND-GO BREAKFAST

INGREDIENTS:

  • 12 – 15 eggs (use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans.  You can use less egg yolks and more egg white if you prefer.)
  • Salt and fresh-ground black pepper (optional)
  • 1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat; omit the cheese if you want egg muffins that are Whole 30 or Paleo.)
  • Optional, but highly recommended, 3 green onions diced small.
  • Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content)
  • Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

DIRECTIONS:

  1. Preheat oven to 375 F.  Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil.
  2. In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.
  3. Break eggs into large measuring bowl with pour spout, salt and pepper (if using) and beat well.
  4. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork.
  5. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Egg muffins can be stored in the fridge for at least a week. Reheat in the microwave for less than a minute to warm them.

AVOCADO TUNA SALAD

Avocado Tuna Salad. Switch up the classic mayo based tuna salad with this healthier alternative! Gluten free and full of healthy fats.

Ingredients

  • 1 avocado
  • 1 lemon juiced
  • 1 tbsp red onion finely chopped
  • 1 tbsp celery finely chopped
  • 1 tin tuna drained
  • sea salt pepper & dried dill to taste

 

Instructions

  1. Cut avocado in 1/2, scoop out the middle and place in a bowl
  2. Add chopped onion and celery, lemon juice and seasonings and mix well
  3. Drain the tuna and add it to the other ingredients and mix again.

Place back into the avocado shells or have as a sandwich.

avocadotunasalad
tacostuffedzucchini

TACO STUFFED ZUCCHINI BOATS

INGREDIENTS:

  • 4 medium (32 ounces) zucchinis, cut in half lengthwise
  • 1/2 cup mild salsa
  • 1 lb 93% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp kosher salt, or to taste
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 4 oz can tomato sauce
  • 1/4 cup water
  • 1/2 cup reduced fat Mexican blend shredded cheese
  • 1/4 cup chopped scallions or cilantro, for topping

 

DIRECTIONS:

  1. Bring a large pot of salted water to boil. Preheat oven to 400°F.
  2. Place 1/4 cup of salsa in the bottom of a large baking dish.
  3. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
  4. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
  5. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  6. Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well.
  7. Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
  8. Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly.
  9. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Top with scallions and serve with salsa on the side.