I've updated my crustless quiche recipe  which has been a staple for breakfast lately. Yes, I run the oven in the summertime. lol I've been reading up on how healthy cottage cheese is, but have never eaten it so I was trying to figure out a way to incorporate into my diet, then thought I can just throw it into my quiche! Cottage cheese is high in protein, a slow digesting complete protein that will keep you full longer. It has essential amino acids (which  help rebuild and repair muscle fibers), vitamin B-12, calcium, electrolytes, and the mineral phosphorus. Try to look for a low sodium cottage cheese if you can, and know that fat-free cottage cheese is much higher in carbs.

This weekend I made two of quiches and put one in the freezer for next week. Here's the portion size which I eat with ¼ avocado and fruit (peach, nectarine or watermelon) and together makes 300 calories.


Ingredients
6 eggs
6 egg whites (8oz liquid egg whites)
½ onion
½ cup cottage cheese (full fat)
¼ ts black pepper
½  ts salt
1/8 ts garlic powder
mushrooms or red bell pepper (optional)

Directions
1. Preheat oven to 375. Spray 9-inch pan then line with parchment baking paper which makes for easy removal and cleanup.
2. Spray a frying pan and caramelize onions. Add in vegetables if using.
3. In a bowl combine eggs, egg whites, cottage cheese, and spices. Add cooked veggies, then pour into pan.
4. Bake for 40 min.

Nutritional Analysis:
5 servings, 160 calories, 4g carbs, 20g protein

Related Posts:
Caramelized Onion and Mushroom Quiche
Crustless Quiche
Caramelized Garlic Tart

This month I've been eating a lot of my Chunky Monkey Overnight Oats for breakfast Now I'm not a banana fan, but I do like the Chunky Monkey flavor. Chobani stopped making the banana yogurt I used to buy so I had to try out their other flavors and wanted to share my review. First off it's hard to find banana yogurt, I have to go to several grocery stores. I like Chobani because it's made with milk from cows not treated with hormones like rBST and has no artificial ingredients.

Chobani Indulgent Banana &Dark Chocolate flavor was a let down for me. I hardly noticed or tasted the chocolate in it. It tasted very artificial to me. The cups are much smaller than regular yogurt. The nutritional value is 140 cal, 12g sugar, 7g protein.

Wallaby is Australian style yogurt made using organic milk from cows raised on local, pasture-based farms in Northern California. I think the vanilla takes away from the banana flavor plus this is way too high in sugar! The nutritional value is 140 cal, 20g sugar, 6g protein.

I kept seeing all over pinterest recipes to make your own Egg McMuffins and although I haven't been to McDonalds since I was a child it seemed like a fun freezer meal to try. It's a great freezer meal for easy breakfasts when you're in a hurry in the morning. There's two ways to make this: either mix all the ingredients in a bowl then pour into your baking pan. Or as I did it, put one egg into each section of a muffin pan then add the other ingredients. I wanted to make sure that each sandwich had exactly one egg.

Ingredients
6 eggs
Thomas Light English Muffins
vegetable of your choice: 1 bell pepper, spinach, or mushrooms
cheese of your choice shredded (I used cheddar)
spices of your choice: I used black pepper, celery seed (instead of salt), basil, oregano
dash of milk or half and half

Directions
1. Spray a muffin pan well, that means all the way up the sides, trust me later this will be difficult to clean. Preheat oven to 350.

2.  Chop your vegetable into tiny pieces and fry on a pan.

3. In a bowl crack one egg, ensure no eggshell pieces have gotten inside then pour one egg into one muffin slot of the pan. Break up the egg a little with a fork. Repeat with the rest of your eggs.

4. Sprinkle a little shredded cheese into each egg and mix in. Add a dash of milk (I used half and half) to each egg. Then add your spices and veggies, but don't overfill the muffin slots.

5. If you're using a 12 slot muffin pan but only making 6 eggs, fill up the empty slots ¼ of the way with water.

6. Bake the eggs for 20 minutes. I also toasted the english muffins by slicing them in half and baking them at the same time for 10 minutes.

7. Assemble your sandwiches and wrap them individually in foil and store them in the freezer in the plastic bag the muffins came in.

8. To reheat just pop in the microwave. Just a warning, the inside of the muffin gets a little soggy, but it didn't really bother me. I did try warming one in the oven but it just took way too long.

9.  I served it with ¼ an avocado and 10 blueberries which helped fill me up and brought the calorie count up to 279.

Nutritional Analysis:
6 servings
200 calories, 27g carbs, 1g fiber, 13g protein, 8g fiber, 7g fat

I eat crustless quiche all the time for breakfast, it's easy to whip up on Sundays then have exactly 5 slices to eat during the week. You can see my other quiche recipes here. This recipe came from a use what's in your fridge challenge I created for myself. See I had bought all these ingredients for this recipe and had stuff left over. I absolutely love caramelized onions, it's worth all the time and effort to get that delicious sweet caramel taste. Crème fraîche is similar to sour cream and is used to add richness to dishes, but without the added thickeners and less sour flavor. This dish is a bit high in fat but I just balanced it out the rest of my day.

Ingredients
3 eggs
1 onion
3oz hard goat gouda shredded
2oz crème fraîche
8oz cremini mushrooms
1 cup organic half and half
1 ts fresh thyme
1/8 ts black pepper
¼  ts salt

Directions
1. Chop and caramelize the onions by slowly cooking them in olive oil until they are brown, not burnt. To do this keep the burner at medium heat and cook for 45 min. If you want, you may add a little salt and sugar to help the caramelization process. If the onions start to dry out add a little water to the pan and stir occasionally. When the onions are a rich brown color add a little balsamic vinegar, then remove from the pan.

2. Preheat oven to 375 then line an 8 inch round baking pan with wax paper to make it easy for removal and cleanup.

3. Chop the mushrooms then fry them in a pan.

4. In a bowl combine the eggs, cheese, half and half, crème fraîche, salt and pepper. Then pour into your baking pan.

5. Add the mushrooms and onions to your baking pan. Then sprinkle the thyme on top.

6. Bake for 40 min.

Nutritional Analysis:
5 servings
256 calories, 20g fat, 7g carbs, 1g fiber, 11g protein, 21% calcium

Ingredients:

½ cup rolled oats 

½ cup almond milk

½ cup frozen cherries (I used Trader Joe's dark sweet pitted frozen cherries)

½ tsp Ideal sugar or lucuma syrup or erythritol sugar

¼ tsp vanilla extract

¼ tsp baking powder

pinch of salt

1 tsp chia seeds (I always add this to my oatmeal)

½ scoop of Sprout Living - Vanilla Lucuma protein powder

Directions:

1. Preheat oven to 350 degrees.
2. Mix all ingredients into a ramekin, then fold in the cherries.
3. Bake for 20 mins.

Today's post is all about green stuff for St. Patty's Day.
A couple weeks ago I woke up early to compete in a St. Patrick's Day run but when I looked at the weather report, and saw the cold weather and hail, unfortunately I decided to skip it and was really bummed. So instead I made my Match Green Tea facial mask.

I'm on the social committee at work and created a fun celebration for St. Patrick's Day including door prizes, Irish Car Bomb Cupcakes, Guinness and green jelly beans! We had a meeting scheduled for St. Patty's day, but someone suggested we be "culturally sensitive" and not book a 4pm meeting on St. Patrick's Day out of respect for Irish Americans who may want to celebrate. lol Check out my St Patrick's themed nails from last year.

If you want a healthy green food snack idea try a pot of green with grapes, kiwi and honeydew or kiwi chia pudding.

Chobani yogurt just released their new limited edition flavor - green tea. I love green tea ice cream and this yogurt has a very subtle taste.
I made Green Overnight Oats.

• 1 large handful fresh spinach 
• 1 large ripe banana
• 1.5 tbsp chia seeds (necessary for thickening)
• 1 cup almond milk
• 1/3 cup rolled oats

I love baked oatmeal! It takes 5 minutes to prepare, then I stick it in the oven while I hop in the shower and get ready for the day. I use Wean Green glass containers to make these. This recipe creates a creamy strawberry oatmeal.

Ingredients:

½ cup rolled oats 

¼ cup unsweetened almond milk

2 tsp honey

¼ tsp vanilla extract

1 TB of 1/3 fat Philadelphia cream cheese

¼ tsp baking powder

4 strawberries

pinch of salt

Directions:

1. Preheat oven to 350 degrees  and spray a single-serve ramekin with nonstick spray.
2. Mix the cream cheese, honey, vanilla together. Then add the milk.
3. Mix the dry ingredients and pour into the ramekin. Then add the wet ingredients.
4. Chop the strawberries and fold in.
5. Bake for 20 minutes.

Recipe Source: The Oatmeal Artist

Another one of my favorite breakfast recipes are lentil cakes.

Ingredients:

½ cup rolled oats 

½ cup peeled and diced zucchini

1/3 cup frozen (or fresh) cranberries

1/3 cup almond milk

½ tsp vanilla extract

¼ tsp baking powder

handful of Hershey's sugar free chocolate chips

½ tsp Ideal Sugar (optional)

pinch of salt

Directions:

1. Preheat oven to 350 degrees  and spray a single-serve ramekin with nonstick spray.
2. Peel and discard the outer layer of the zucchini unless you want green oatmeal.
3. Puree the milk and zucchini in a food processor.
4. Add the oatmeal and vanilla to the food processor.
5. Pour into the ramekin and add the baking powder and salt.
6. Stir in the chocolate chips and cranberries and make sure it's evenly distributed.
7. Bake for 25 minutes.

Adapted from: The Oatmeal Artist

• ½ cup rolled oats 
• ½ container of Trader Joe's Pumpkin Yogurt
• ¼ cup pumpkin puree
• ½ tsp vanilla extract
• ½ tsp pumpkin pie spice
• 1 tsp chia seeds

Instructions:

1. Mix all the ingredients then pour into a mason jar.
2. Let sit overnight.
3. May be eaten cold or warmed up in the microwave. 

Recipe adapted from: theoatmealartist

It's apple season and I've stocked up on my favorite apples - honeycrisp!  I took a break from baked oatmeal over the summer, but now it's back! You can see the rest of my tried and true oatmeal recipes here.

Ingredients:

½ cup rolled oats 

½ cup unsweetened almond milk 

½ an apple, sliced

¼ tsp nutmeg

¼ tsp cinnamon

¼ tsp baking powder

½ tsp vanilla extract

1 tsp coconut nectar sugar  (optional)

1 tsp coconut oil (optional)

dash of salt

Directions:

1. Preheat oven to 350 degrees and spray a ramekin or glass container
2. Mix all ingredients except the oatmeal in a bowl, then add the oatmeal and fold in apple slices.
3. Bake for 20 minutes.

Recipe source: theoatmealartist

I made the most delicious apricot popsicles so I thought I should try it in my oatmeal. I cooked the apricot along with my oatmeal because doing so brings out the natural sweetness of the fruit. When it was done it was as sweet as candy!

Ingredients:

½ cup rolled oats 

1 cup unsweetened almond milk or water

1 apricot

1 ts Yacon Syrup

1 ts chia seeds

¼ tsp vanilla extract

pistachios (optional)

dash of cardamom 

Directions:

1. Bring milk to a boil.
2. Reduce heat and add oatmeal, vanilla,  chia seeds and diced apricot.
3. Cook for 15 minutes.
4. Transfer to a bowl and mix in yacon syrup and cardamom.
5. Top with pistachios if desired. 

After making pina colada popsicles I thought I should try the same for oatmeal. This is similar to my Tropical Oatmeal I made last year.

Ingredients:

½ cup rolled oats 

1 cup Almond Breeze Unsweetened Vanilla Almond Coconut Milk

about 8 cherries (or more, pitted)

1 TB Navitas Naturals raw unsweetened cacao

1 TB Yacon Syrup

Directions:

1. Bring milk to a boil, then reduce to a simmer and add oats.
2. Remove and place in a bowl/
3. Add cocao powder and mix in well.
4. Top with cherries and shredded coconut (optional)

Recipe Soure: theoatmealartist

It's cherry season now and to be honest cherries aren't something I usually buy, just too much of a hassle to eat. But then I added them pitted to my oatmeal and am really enjoying them!


Recipe source: the oatmeal artist

For this recipe I gave Steel Cut Oats a try. What is that you ask? It's also known as Irish oats and is the least processed kind of oatmeal. Old Fashioned Oats are Steel Cut Oats that have been flattened and steamed in rollers. Steel Cut Oats have a chewier flavor to them. I always try to add chia seeds to my oatmeal for additional protein, omega-3 fatty acids, and fiber.


Nutritional Analysis
255 cal, 8g protein, 8g fiber

I've really been enjoying this baked oatmeal thing so I'm continued it on for week 2 on my blog only posting the recipes that actually turned out good. I'd recommend letting this cool a bit before eating because you don't want to crush a steaming hot blueberry inside your mouth. I use Yacon and Lucuma as my sweeteners because they are natural plants from South America with low amounts of sugar. The coconut oil makes it more moist.


Ingredients

½ cup rolled oats 

1/3 cup almond milk

1 tsp coconut oil

1 tsp Lucuma powder

1 tsp Yacon syrup

 handful of blueberries

½  tsp vanilla extract

¼  tsp baking powder

dash of cinnamon

Directions

My Polish mother used to make a delicious plum cake and that was my inspiration in creating this juicy plum baked oatmeal. I used coconut oil to make it more moist and lucuma powder as my sweetener. The powder 100% natural fruit, nothing added. Lucuma is a fruit from Peru that looks like an orange avocado and tastes a little bit like maple syrup. One tablespoon of lucuma powder only has 2g of sugar! This recipe gets 7g of sugar from the plum.




Ingredients:

½ cup rolled oats 

1/3 cup almond milk

1 plum

¼ tsp vanilla extract

¼ tsp cinnamon

¼ tsp baking powder

2 tsp lucuma powder

1 tsp coconut oil

pinch of salt

Directions:

1. Preheat oven to 350 degrees F and spray a single-serve ramekin with nonstick spray.
2. Cut your pear in half and peel one side. Set one half aside. With the other half, mash it up inside the bowl. This is what provides the sugar to your oatmeal.
3. Add milk, vanilla extract, and almond extract. Stir until mixed with the mashed pear.
4. Add oats, ginger, baking powder, and salt. Stir.
5. With the remaining pear half, dice it into cubes, chunks, or slices and add to the batter. Stir gently.
6. Pour into the prepared ramekin and bake for 20 minutes.

Nutritional Analysis
270 cal, 6g protein, 8g fiber, 8g sugar

Baked oatmeal is really my new thing and I think it's because I used to love baking and now that I eat clean I miss that action of mixing things and waiting for a masterpiece to come out of the oven. With baked oatmeal I get to make delicious creations without white flour or white sugar. Many baked oatmeal recipes call for lining the baking dish with mashed bananas for sweetener but since I don't care for bananas I've tried out using other sweeteners.

I tried this with PB2 to cut back on calories, then with real peanut butter, and then PB&J with blackberries. I'd say the PB&J was my fave because it was sweetest. The one with PB2 only had a light peanut butter taste and the one with real peanut butter was just too heavy and not sweet enough because I held back on the honey to stay low on calories. You can make the PB&J with any berry you have on hand. Since my blackberries weren't very sweet I added a little sweetener, but I bet if I made this with strawberries it wouldn't need it.