Veggie Egg Frittata

Little Man Update: Trey turns 6 weeks on Wed! Here he is at about 4 weeks loving bath time. This weekend he debuted his roll over and small smile to us…the first of many 🙂

Now for the recipe: Tired of your same ol’ boring sunny side up or scrambled eggs?! In about the same time it take for you to whip up those healthy creations why not spice it up a bit this week and try an Egg Fritata!

Packed with healthy colorful veggies and protein packed eggs!

Veggie Egg Fritata

Ingredients:

2 tablespoons olive oil use whatever veggies you have on hand:

6 small red potatoes sliced

1 cup torn fresh spinach or kale 2 tablespoons

sliced green onions

bell peppers, mushrooms, brocolli….etc

1 teaspoon crushed garlic

sea salt and pepper to taste

6 eggs (can use the ratio of 2 egg whites to replace one egg if you desire to cut down on the whole eggs but remember if you are using omega 3 eggs the yolk is where you find the healthy fats) 1/3 cup skim milk (I use Robert’s Diary because it is hormone free)

1/2 cup shredded2% cheddar cheese or mozerrella

Instructions: Heat olive oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook about 10 minutes, until tender but firm. Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted. In a medium bowl, beat together eggs and milk. Pour into the skillet over the vegetables. Sprinkle with cheese. Reduce heat to low, cover, and cook 7-10ish minutes, or until eggs are firm.

Top with sliced avocado

had to share this picture of a special breakfast J made for me the other morning 🙂

Until next time…

look good, feel good, do good

Rachel’s Baby Shower


Sunday my sister, a few pals, and I hosted a baby shower for our girlfriend Rachel!
We are all anxiously awaiting meeting her baby girl Christmas Eve.

we had a great spread of yummy food and lots of pink decor

I wanted to try my hand at making and decorating cupcakes. With a little help from my mom, they turned out beautiful.
Lemon Cream Cupcakes
Ingredients:
1 cup butter or margarine, softened
2 cups sugar – I used about 1/4 cup less
3 eggs
2 teaspoons grated lemon peel
1 teaspoon vanilla extract
3 1/2 cups all-purpose flour – I used 1 cup white whole wheat flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
2 cups sour cream – I used lite sour cream, I am guessing you could use plain yogurt too
FROSTING:
3 tablespoons butter or margarine, softened
2 1/4 cups confectioners’ sugar
2 tablespoons lemon juice – I would omit and just use vanilla and a little almond flavoring for a richer and less lemony flavor
3/4 teaspoon vanilla extract
1/4 teaspoon grated lemon peel – I did not have any left so omitted
1 tablespoon milk
the frosting was a bit runny so my mom came to the rescue and added about a 1/4 c lite sour cream and a bit more powdered sugar
Instructions:
In a mixing bowl, cream butter and sugar. Beat in eggs, one at a time. Add lemon peel and vanilla; mix well. Combine dry ingredients; add to creamed mixture alternately with sour cream (batter will be thick). Fill greased or paper-lined muffin cups with 1/4 cup of batter. Bake at 350 degrees F for 25-30 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes; remove to wire racks to cool completely. For frosting, cream butter and sugar in a small mixing bowl. Add lemon juice, vanilla, lemon peel and milk; beat until smooth. Frost cupcakes.
I also made a new Pumpkin Bread recipe that turned out delicious.
Whole Wheat Pumpkin Bread
Ingredients:
you will see my ingredient changes on the side
3 1/2 cups all-purpose flour – I used whole wheat flour
2 teaspoons baking soda
2 teaspoons salt
1 teaspoon baking powder
1 teaspoon ground nutmeg
1 teaspoon ground allspice – I omitted and used a little more of the other spices
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
3 cups white sugar – can use about half to 1/3 of this amount
1 cup canola oil – used half unsweetened applesauce
4 eggs, beaten
2 cups solid pack pumpkin puree (1 can)
2/3 cup water
Instructions:
Preheat oven to 350 degrees F. Grease two loaf pans.
In a medium mixing bowl, combine flour, baking soda, salt, baking powder, nutmeg, allspice, cinnamon and cloves.
In a large bowl with an electric mixer, blend sugar, oil and eggs. Stir in pumpkin. Slowly blend the flour mixture into pumpkin mixture. While blending the mixture add water incrementally. Pour the batter into two prepared loaf pans.
Bake in a preheated 350 degrees F (175 degrees C) oven for 90 minutes. Let cool for 10 minutes before removing from the pans.

Erica Lea (Rachel’s sister-in-law) provided these other scrumptious dishes
Cinnamon Baked French Toast
Ingredients:
on the side are options for those who would like to “healthify” it
1 loaf Crusty Sourdough Or French Bread – opt for a whole wheat version
8 whole Eggs
2 cups Whole Milk – opt for 1% or skim
½ cups Whipping (heavy) Cream – try lite cream, fat free half and half, buttermilk or mixing 1/2 T flour with 1/2 C milk
¾ cups Sugar
2 Tablespoons Vanilla Extract
Topping
½ cups All-purpose Flour – whole wheat flour or white whole wheat flour
½ cups Firmly Packed Brown Sugar – loosely packed
1 teaspoon Cinnamon
¼ teaspoons Salt
1 stick Cold Butter, Cut Into Pieces – could try to use slightly less, although does make a perfect topping
Instructions:
Grease 9 x 13-inch baking pan with butter. Tear bread into chunks (or cut into cubes) and
evenly distribute in the pan.
Mix together eggs, milk, cream, sugar, and vanilla. Pour evenly over bread. Cover tightly and store in the fridge several hours or overnight.
In a separate bowl, mix flour, brown sugar, cinnamon, and salt. Add nutmeg if desired. Add butter pieces and but into the dry mixture until mixture resembles fine pebbles. Store in a Ziploc in the fridge.
When you’re ready to bake the casserole, preheat oven to 350 degrees. Remove casserole from oven and sprinkle crumb mixture over the top. (If you’re using fruit, sprinkle on before the crumb mixture.) Bake for 45 minutes for a softer, more bread pudding texture. Bake 1 hour or more for a firmer, less liquid texture.

Muffin Melts

crunchy and creamy in one bite

Ingredients:
on the side are option for those who would like to “healthify” it
12 whole Hard-boiled Eggs, Peeled And Chopped
2 cups Grated Cheddar Cheese – opt for 2%
1 cup (Real) Mayonnaise – opt for lite or half plain yogurt
12 slices Bacon, Fried And Crumbled – try turkey bacon
1 Tablespoon (heaping) Dijon Mustard
½ teaspoons Garlic Powder
3 dashes Worcestershire Sauce
6 whole English Muffins Split – use whole wheat English Muffins
Instructions:
Combine eggs with all other ingredients. Fold together gently. Cover and store in the fridge overnight.
Spread on English muffin halves, then broil for 3 to 5 minutes or until hot and bubbly. (Don’t set them too close to the heating element. So good!

and of course….the lady of the hour….
Rachel!

showing off the belly bumps….
Rachel at 33 weeks
Me at 25 weeks

Until next time…
look good, feel good, do good

Turkey Egg Dish

Turkey Egg Dish
This is my go-to recipe when I have company and want a no-hassle, yet impressive breakfast dish.

Ingredients:
4-5 whole wheat bread slices, cubed
1 bag of 2% cheddar cheese
1 lb ground turkey breast
1 T Penzeys Spice’s Breakfast Sausage seasoning
1 bell pepper, chopped
mushrooms
spinach
broccoli
(variety of veggies is optional, remember..the more veggies the more liquid in the dish so this is the only time I will say don’t over do it)
12 omega 3 eggs
4 C skim milk together
2 tsp dry mustard
Instructions:
Season turkey breast with breakfast sausage seasoning and brown in pan.
While turkey is cooking, layer whole wheat bread cubes in greased 9X13 baking dish. Layer cheese over bread and chopped veggies over cheese. Add cooked turkey to dish, spread evenly
over top. Whisk together eggs and milk, add 2 tsp dry mustard. Pour into baking dish.
Place foil over top and let sit overnight. Bake at 350F for about 1 hour. Let stand for a few minutes before serving.

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Pineapple Upside-Down Pancakes

Recently, on one of J and I’s frequent trips to Des Moines we stayed at my parents. This always gives me a chance to see what recipes my mom has in the works. On the counter she had layed out this yummy looking pancake recipe. Since J and I are suckers for pancakes I insisted we make them for breakfast the next morning.

Although my pancakes weren’t perfectly circle, they were perfectly tasty!

Pineapple Upside-Down Pancakes
Ingredients:
2 Cups cereal, crushed (Kashi GoLean, Kashi Crunch, Wheaties, or any other whole grain cereal you have on hand)
1 Cup whole wheat flour
1/2 quick cooking oats
1 tsp baking soda
1/2 tsp nutmeg
1 1/2 Cups low fat buttermilk
2 T REAL maple syrup
2 T canola oil
1-8 oz crushed pineapple (no sugar added), drain juice and reserve for later
2 large eggs
1/4 Cup pineapple juice, saved from crushed pineapple
Instructions:
In large mixing bowl, add the first 5 ingredients together. In separate mixing bowl, whisk together the next 5 wet ingredients. Set crushed pineapple aside.
Fold the wet ingredients into the dry until just combined. Refrigerate one hour or overnight.
Coat griddle with non-stick spray and heat to medium temp.
Scoop about 1/4 cup pancake batter onto griddle. Drop a heaping tablespoon of crushed pineapple in middle of pancake. Spread the pineapple around with the back of spoon. This will also help thin the pancake out. Cook on one side till pancake begins to bubble and the edges begin to firm.
Carefully turn pancakes over and cook for an additional minute or two.
Serve with maple syrup, nonfat vanilla yogurt, applesauce or your favorite pancake topping.

Nutrition facts for 2 pancakes using Kashi Go Lean: 150 calories, 4.5g fat, 23g carbs, 4g fiber, 7g sugar, 6g protein

Until next time…
look good, feel good, do good

Chilled Oatmeal with Vanilla Yogurt

J had a business trip in Atlanta a couple weeks ago. Every morning he’d call to express that he was in love with his breakfast. A coffee shop near his hotel served up this chilled oatmeal that has become a “J and I favorite” in our household.

Chilled Oatmeal with Vanilla Yogurt
a PERFECT way to eat oatmeal during those hot summer days

Ingredients:

1/2 cup quick or old fashioned oats (because you don’t cook them we find quick to work well)
1/2 cup vanilla yogurt (I use homemade yogurt flavored with Watkins vanilla and honey, you can use plain or Greek yogurt with vanilla flavoring and honey)
1/2 green apple, diced
1/4 c dried cranberries
splash of skim milk
almonds
and any berries you have (raspberries, blackberries, blueberries, strawberries)
1 T of ground flaxseed (optional)
Instructions:

Mix oatmeal, yogurt, diced apple, cranberries ,and a splash of milk together. When thoroughly combined, top with almonds and berries.
Enjoy!

a balanced breakfast: whole grain carbs from the oats, protein from the yogurt and milk, and heart healthy fats from the almonds and flaxseed.

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Oatmeal Apple Pancakes & KCCI media pics

That’s right…another pancake recipe!
Have I expressed to you how much J and I love breakfast foods!?! 😉

Oatmeal Apple Pancakes
this recipe comes from fellow Des Moines Crossfitter, Katie. Thanks!
Ingredients:
– 3/4 quick cooking oats
– 3/4 whole wheat flour
– 1 cup skim milk
– 1 -2 tsp of agave
– 2 tbsp unsweetened applesauce (Katie used Trader Joe’s chunky spiced applesauce and soon you will be able to too because DSM is getting a Trader Joe’s!!!)
– 2 tsp baking powder
– 1 tsp cinnamon
– 1 tsp vanilla
– 1 diced apple, peeled first (check out this apple corer and peeler)

Instructions:
1. Heat griddle to 375F.
2. Mix all the ingredients until blended and then pour about 1/4 c batter onto griddle .
3. Enjoy with chunky spiced applesauce on top (or you could use real maple syrup, honey, or fresh berries)

Yummm….full of apple chunks and oatmeal!

Simple Homemade Applesauce
Peel and slice 1 apple, add a cup of unsweetened applesauce and a tablespoon or two of real maple syrup if you desire more sweetness. Heat on medium low in saucepan till apples are soft.


Enjoy these yummy cakes for breakfast or dinner!

KCCI Channel 8 News – Sara B Consulting

Yesterday went great! The KCCI crew were so welcoming.
It brought me a lot of joy to share my passion for healthy lifestyles to central Iowa.
We all know the world, America, and Iowa needs a health intervention.
So I am trying to do my part….one message, one individual, and one lifestyle at a time.
I hope to find a video of the segment to post for all those who missed it.
Until next time…
look good, feel good, do good