Egg-Palooza

So, I am a big fan of the incredible edible egg! Not only is it a staple in my eating lifestyle but it is one of those versatile foods that packs a punch in nutritional value and quality, yet is still so small. But most people when they think of eggs they think of breakfast and baking. Of course they would be correct but I find eggs to be more than that. Eggs are what I call my default food of choice (next to a protein shake). If I want a quality breakfast, I make some eggs. If I want a lunch time power meal, I incorporate some eggs. If I wake up in the middle of the night starving, you bet I'm going to reach for some eggs.

Now how many ways can you eat your eggs? Well, the answer to that question is, who the heck knows! I have been using eggs for so long YET I still find a new way to make them tasty and unique every day. AS such I would venture to say that the possibilities are 'egg(end)less'...corny I know :) but you do get the idea.

Here are a few ways I have been revamping the boring old egg.

Egg Pizza Pie (revised recipe)
Eggcumber Sandwiches
Green Bean Egg burrito
No Cheese Cheesy Egg Bites
Eggotato Salad
Egg Muffins

The basis for these recipes is the same: egg whites only or egg whites + whole eggs. The preparation is minimal and the cooking time just the same. If you've got 5-10 minutes that's all the time you need. It also helps having handy tools on hand like the magic bullet, muffin tin and a skillet. The rest is a piece of cake.

Eggcumber Sanwiches

Makes 12 muffins (3 servings)

Ingredients - 1 cucumber sliced, 6 egg whites, 1tsp olive oil, salt & pepper, mrs dash. Direction - Preheat oven to 350 degrees. Grease a 12-mold muffin tin with non stick cooking spray. Mix egg whites, olive oil and seasoning together, fill 2/3 of each muffin mold and place tin on a baking sheet with water. Bake until muffins have turned golden brown and cooked through. Remove and sandwich with cucumber slices.
Nutritional Info (per serving) - Total Calories -52; Fat - 2g, Sodium - 110mg, Carbs - 1g, Fiber - 0g, Protein - 8g

Green Bean Burrito

Makes 1 burrito
Ingredients - 1/2cup chopped cooked and salted green beans, 6 egg whites, seasonings
Directions - Preheat skillet; Mix eggs and seasonings together then pour into hot greased (without non stick cooking spray) skillet. Tilt skillet often to ensure mixture spreads evenly and does not burn. When mixture is no longer runny, sprinkle green beans in center and fold edges of egg to meet in the middle. Flip folded egg on to the other side to seal wrap closed. Once sealed, remove from heat and serve. Option: use 4 egg whites plus 2 whole eggs instead of all egg whites; add diced chicken, onions or other veggies instead of green beans to suit your liking.
Nutritional Info - Total Calories - 137; Fat - 0g, Sodium - 336g, Carbs - 9g, Fiber - 4g, Protein - 24g

No Cheese Cheesy Egg Bites/Egg Muffins

Makes 12 bites (3 servings)
Ingredients - 4 egg whites, 2 whole eggs, 2tbsp unsweetened almond, salt & pepper to taste, 1oz yellow mustard, pinch of McCormick's Perfect Pinch parmesan seasoning
Directions - Preheat oven to 350 degrees. Mix mustard and McCormick seasoning in a bowl and set aside; blend eggs in magic bullet and pour into a greased 12 muffin tin. Drizzle mustard mixture on top of each and bake until muffins are cooked. They should easily slide out of tin. For plain Egg muffins - do not add mustard drizzle.
Nutritional Info (per serving)- Total Calories - 72; Fat - 3g, Sodium - 549g, Carbs - 1g, Fiber - 0g, Protein - 9g

Pizzas & Cupcakes

I've been playing around with a few recipes the last few months and have come up with a revision of an old recipe and a new way to indulge your sweet tooth without the guilt.

Revised Pizza Pie

Makes 2 servings (1 pie)

Ingredients:
Crust - 4 egg whites, 2 whole eggs, 2tbsp ground flaxseed meal, salt & pepper (or mrs dash)
Sauce - 1-2 oz french yellow mustard, mrs dash or Mccormick's seasoning(parmesan pinch)
Toppings - any veggies of your choice or meat such as chicken or turkey, here I use 1/4c baked pumkin, 1/4c stir fry veggies and 1oz sauteed red onions

1. Sautee onions and stir fry veggies in a skillet with 1/2 tbsp olive oil for a minute. Remove and set aside in a bowl. Mix sauce ingredients together and set aside.
2. Pre-heat non stick oven proof skillet on medium heat. Preheat oven to 350 degrees.
3. Mix or blend eggs, flaxseed meal and salt & pepper in a magic bullet (the greatest invention EVER!) or a blender or by hand with a whisk.
4. Pour egg mixture into hot skillet and let set completely for a minute or two or until you can easily lift it using a rubber spatula.
5. Flip over and turn burner off then immediately layer pie with mustard sauce, veggies and meat.
6. Place in preheated oven for another minute until bottom of pie has set and veggie have warmed through.
7. Remove, slice up and enjoy.

Nutritional Info (per 1/2 pie serving):
Calories - 166
Fat - 8g, Sodium - 346mg, Carbs - 7g, Fiber - 2g, Protein - 16g


Chocolate Drizzled Sweet Potato Whey Cupcakes

Makes 1 serving (4 cupcakes)

Ingredients:
Dry Ingredients - 1.5 scoop About Time Whey Protein Isolate, 1tsp cinnamon, 1/4tsp baking powder, 1/4 cup baked sweet potato, 1tbsp ground flaxseed meal, 1/16th tsp stevia extract (or 1 packet splenda)
Wet Ingredients - 2 egg whites, 1tsp vanilla, 2tbsp of unsweetened almond milk
Frosting - 1/2 tsp unsweetened cocoa powder, 1tsp vanilla whey protein isolate, 1/2 tsp agave (or 1 packet splenda), 1tsp unsweetened almond milk

1. Preheat oven to 350 degrees and grease a 6-mold cupcake tin with non stick cooking spray
2. Measure out dry ingredients in a bowl and set aside then measure out wet ingredients
3. Blend wet and dry ingredients in a blender or magic bullet for easy clean up.
4. Fill cupcake molds 2/3 of the way with the batter. If any molds are left empty simply fill with water.
5. Bake for 5-6 minutes or until an inserted toothpick comes away clean. While cupcakes bake mix frosting ingredients together and set aside.
6. Once cupcakes are done, remove them from the oven and let cool (they will cool fast so the wait won't be long). With a spoon drizzle over the top and serve.

Nutritional Info (per cupcake):
Calories - 64
Fat - 1g, Sodium - 48mg, Carbs - 5g, Fiber - 1g, Protein - 9g

DIY Peanut Butter

What are your guilty pleasures? Is it candy? Pizza? Ice cream? What is that one food that no matter what, you could find comfort with a bite or two or a whole can/jar? Well, mine is Natural Peanut Butter. The problem is, you will NOT find all natural peanut butter in our health food stores. If by chance you do find it its been on the shelf so long its near its expiration date and quite expensive. This would result in me having to either wait until I or friends I knew were traveling to the US to purchase a few jars or do without.

Now because I believe there is always another way, I was determined to get my natty pb. So what did I do? I decided to buy the 2lb bag of unsalted peanuts at Price mart and make it myself, how hard could it be right? And indeed it was quite simple. All that was required was a food processor and some sea salt and just like that you've got tasty and totally healthy peanut butter.

Ingredients:
2 cups unsalted peanuts (roasted)
salt to taste

Method:
Place peanuts on a baking sheet and toast in oven for 6 minutes making sure to stir peanuts to prevent burning.
Remove peanuts from the oven and let cool.
Place roasted peanuts in food processor, sprinkle salt and pulse until desired consistency is reached (I like mine crunchy)
Store peanut butter in air tight container in refrigerator up to 4 weeks.

Power Shake...

Need a quick and easy breakfast or night time meal packed with all the nutrients needed to boost your day or night? Well look no further than a quick shake or a power shake as I like to call it. As with most fit food bites, only a few simple ingredients and you've got yourself a tasty and nutritious meal.

Ingredients:
1 cup ice cubes
1/2 cup almond milk
1 heaping scoop protein powder
1 tbsp all natural peanut butter or 1/2 tbsp reduced fat peanut butter
cinnamon
vanilla
1/4 tsp True Protein's Java mocha flavour (optional)

Method:
Throw all ingredients into a blender and blend until smooth rich thick consistency is achieved. Pour int your favourite glass and enjoy.

Other options:
Replace peanut butter with 1/4 cup berries (blueberries, raspberries, strawberries)
Add 1/4 cup oatmeal

Chicken Patty and Fries you say??

Who doesn't want a scrumptious meal that can be done in 20 minutes or less? I know I do. Contrary to popular belief, I do not spend hours in the kitchen making my meals. In fact THAT is the every reason why I like this lifestyle. Not much preparation but with just the right ingredients you can produce meals that are flavourful and delightful to the palette.

So here I've taken chicken mince, tomatoe sauce and sweet potatoes to make a meal that even my 4 year old niece would love. 

Chicken Patty with Sweet Potatoe Fries

Ingredients:

1lb sweet potato cut in 1/4" strips

splenda

cinnamon

1lb chicken mince

1/4 cup chopped onions

1tsp seasoning

1/4 tsp salt (optional)

1/2 cup breadcrumbs or ground oatmeal

1 whole egg

1/2 cup tomatoe sauce

1/4 cup chopped red and green tomatoes

1 tbsp tomatoe paste, 1 tbsp apple cider vinegar, 1/2 tbsp soy sauce, 1 tsp sweetener or sugar

seasoning of your choice

Preheat oven to 350 degrees. Grease a baking sheet with non-stick cooking spray, set aside. Place sweet potato strips on baking sheet, mix splenda/stevia and cinnamon in a bowl, sprinkle over potatoes and bake for 15-20 minutes until cooked.

While fries are being done, grease another baking sheet or glass baking dish with non-stick spray. Combine chicken mince, onions, salt, breadcrumbs, seasoning and egg in a mixing bowl. Form into round patties (to the size of palm), place on baking sheet and bake for 20 minutes or until patty is cooked through. Mix tomatoes, sauce and seasoning in a bowl, set aside. 

Remove patties and top with salsa and serve with potato fries.

Night cap...simple, sweet, so good

I am a big tea drinker, but occasionally, usually around bedtime, I get that urge for a nice hot cup of chocolate tea..aka hot chocolate. Of course for me lactose intolerance is a big issue so any dreams of milk infused chocolate tea is quickly dashed as I think about the side effects. Be that as it may however, I still think the same great experience can be had from a simple cup of night time decadence provided a few substitutes are used. I have come up with what has worked for me, giving me great flavour and the same 'feel' of rich, milky and sweet chocolate.

You'll need:
1 cup of Silk Pure Almond Milk (or Almond Breeze Unsweetened)
1 tsp of True Protein Flavour Pack (Java Mocha) or any unsweetened instant chocolate powder
vanilla & cinnamon (as much or little as desired)

Directions:
In a saucepan, heat almond milk just below boiling point (to avoid the film at the top) or heat in microwave for 2-3 minutes (time may vary depending on microwave).
Add chocolate powder, cinnamon and vanilla to the cup then slowly pour in hot milk, stirring continuously until completely combined. Sit and enjoy!

*This is also great anytime of day and for a morning/tea snack can be had with a few wheat crackers.

Pizza Anyone?

As a foodie, there is nothing in this world like a Big Ole Homemade Pizza filled with all the trimmings! The gooey cheese, tender meat and scrumptious veggies on a beautiful and freshly baked pizza pie is truly a sight to behold let alone taste! For some of us though, beholding such a sight is as far as we will get for the simple reason that we may not be able to handle the cheese, and in my case, be allergic to it. So what do you do if you are craving pizza, as I have many times throughout my last contest prep? You IMPROVISE! Not only do I save myself the allergic reaction, I also avoid a couple hundred unwanted calories.

So how do we construct this pizza? Well there are two ways: the protein rich, carb and fat free way or the protein rich, low-carb, low-fat way. Both ways appeal to the diet conscious individual who really still want sto enjoy a pizza without the 'issues'. 

For the Carb & Fat Free Option, you'll need:

4 large egg whites (for the pie)

dried herbs/spices of your choosing (i use mrs dash italian)

3 tbsp marinara or plain tomato sauce (no salt-added)

1-2 oz tuna (or whatever pre-cooked meat you desire)

1 tbsp onions chopped

1 tbsp peppers chopped

1 tbsp tomatoes chopped

Serves 1-2

Directions 

Preheat oven to 350 degrees.

In a bowl whisk egg whites with herbs/spices . In a medium hot non-stick skillet (that can also be placed in the oven), coat with cooking spray then pour in eggs. Let the eggs sit in pan until slightly set but still slides easily when skillet is shaken. Flip over unto the other side and turn off heat leaving skillet on the burner.

Using a spoon, spread sauce over entire egg pie, sprinkle meat, then onion, peppers and lastly tomatoes. 

Remove skillet from stove and place in pre-heated oven for 2-3 minutes until veggies are cooked and meat is warmed throughout.

Remove skillet from oven. Pie should easily slide out of pan unto a plate but if thee is some sticking gently lift using a rubber spatula.

Slice up and enjoy!

For the Low Carb & Low-Fat Option, you'll need:

2 small whole wheat pitas

1/4 cup marinara or plain tomato sauce (no salt-added)

3-4 oz of any pre-cooked low meat you desire

1 tbsp onions chopped

1 tbsp peppers chopped

1 tbsp tomatoes chopped

dried herbs/spices of your choosing (i use mrs dash italian)

Serves 2

Directions 

Preheat oven to 350 degrees.

Place pitas on a non-stick baking sheet or a foiled lined cookie rack. 

With a spoon, spread sauce over pitas covering the entire surface. Add meat, then veggies and sprinkle herbs on top of entire pie. 

Bake in pre-heated oven for 4-5 minutes until pita is golden and crisp, veggies are cooked and meat is warmed throughout.

Remove from oven, slice and serve.