Go-to Egg Dish

I have posted my egg dish recipe before and will continue to do so as every time I make it it’s always a hit. 
The best part about this dish….it’s loaded with lean meat, healthy veggies, and easy to make. 

Turkey & Veggie Egg 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
handful of mushrooms
couple handfuls of spinach (I made it for my sister’s shower with kale from my brother’s garden)
half a handful of broccoli
(variety of veggies is optional, remember…..more veggies = the more liquid in the dish = longer cooking time….so this is the only time I will say don’t over do it)
12 omega 3 eggs
4 C skim milk
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 and 15 minutes.  If middle is not set reduce heat to 325F and continue to cook for 15-30 minutes more. Let stand for a few minutes before serving as it continues to solidify. 

Happy 4th of July! 

Until next time…
look good, feel good, do good
Sara B.

Veggie Frittata

Eggs are often a go-to meal for breakfast, lunch or dinner in our household. They are quick, always in stock, and a healthy protein to complete a balanced meal.  The only problem is creating variety with your eggs…a frittata is just the answer!

Veggie Frittata
Ingredients:

olive oil spray
1 potato (organic)
1 bell pepper (organic)
1-2C spinach (organic)
1/2C-3/4C low fat cottage cheese
4-5 whole omega 3 eggs
3-6 egg whites
ground pepper and sea salt to taste. 
Instructions:
Clean bake potato and pierce with a fork.  Cook in microwave for 2-3 minutes until softened.  Slice into 1/2inch pieces.  Heat medium to large saucepan on medium heat and add olive oil.  Toss in potato, bell pepper and spinach.  Pour beaten eggs and cottage cheese over top and let cook.  Turn on oven broiler to heat up.  Cook eggs until about solid (a little runny egg still on top).  Bake the remaining dish under the broiler (make sure it is an oven safe pan, meaning no wood or plastic, AND be sure to keep an eye on it as it can burn quick). 
Slice into 4 servinins and top with avocado for some healthy fat! 

Until next time…
look good, feel good, do good
Sara B.

A Beautiful Breakfast on a Beautiful Day

Hope everyone had a wonderful Mother’s Day! I was blessed to celebrate my very first one! Trey surprised me with a Cyclone picture frame 🙂 and J gave me a big, beautiful wind chime to hang on our porch! I can’t wait to relax to the lovely music.


I LOVE breakfast…..

especially omega 3 eggs scrambled with veggies, a side of low fat cottage cheese and couple slices of whole wheat English muffins with strawberries on top.

The English muffins remind me of one of my favorite ways to make PB&J. I eliminate the sugary jam and replace it with REAL fruit slices and maybe a tsp of honey.

Until next time…
look good, feel good, do good
www.davissportsnutrition.com

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

5 Suprisingly Healthy Foods

5 Surprisingly Healthy Foods for the New Year
Posted by Katherine @ 01.02.11
article borrowed from a fellow RD’s blog
Since good health and losing weight are part of many New Year’s resolutions, I wanted to give you the scoop on a few foods that you don’t have to feel guilty about eating this year. (Or at least not too guilty!) Here are 5 foods that you might be surprised to learn are actually good for you.
1. Potatoes.
Hey, I hope you’re not still caught up in that ‘no carb’ craze. The truth is that many carbohydrates are good for you. Potatoes got a particularly bad wrap in the last decade. But the potato is a nutritious, versatile, and inexpensive food that has a place in a healthy diet. One medium-sized potato (with skin) has just 110 calories and is one of the best sources of potassium and fiber in the produce section. Baked, mashed, or roasted, potatoes make a wonderful side or a base for a healthful meal (just make sure to go light on the toppings).
2. Avocados.
If you love the creamy, rich taste of avocados but worry about the fat and calorie content, let me put some of those fears to rest. While avocados are higher in fat, most of it is “heart healthy” mono- and polyunsaturated fat. Concerned about calories? One-fifth of a medium-sized avocado has about 50 calories. Not bad considering these versatile fruits are nutrient-rich, containing nearly 20 vitamins and minerals. As long as you use moderation as your guide, avocados are a very nutritious―and tasty―addition to sandwiches, salads, and dips.
3. Pistachios.
Pistachios offer more than 30 different vitamins, minerals and phytonutrients including lutein and zeaxanthin, two antioxidants associated with a reduced risk of age-related macular degeneration. Worried about the fat and calories? Pistachios are one of the nuts lowest in calories and fat. (They have only three calories per nut―about half the count of most snack nuts.) Small and flavorful, pistachios make a satisfying snack as well as a healthful ingredient in many meals.
4. Eggs.
Once demonized as an artery-clogging food, eggs have been exonerated by new research and now have a place in most diets. Packed with nutrients, one egg contains 13 essential vitamins and minerals, high-quality protein, and healthy unsaturated fats for just 75 calories. While yolks do contain about 213mg of dietary cholesterol (the daily limit is 300mg), eating a whole egg a few times per week falls within heart-healthy guidelines if cholesterol from other sources―such as meats, poultry and dairy products―is limited.
5. Coffee.
Is cutting out coffee the best bet for your health? Not necessarily. Sure, if you drink too much, caffeinated coffee can give you the jitters or interfere with sleep. But you can also reap significant perks from coffee, both caffeinated and decaf. Studies show that drinking coffee regularly may reduce your risk of Parkinson’s disease, colon cancer, diabetes, and even headaches. Scientists also believe that coffee may play a role in improving memory and decreasing the risk of Type 2 diabetes. Multiple studies have shown that coffee drinkers are up to 80 percent less likely to develop Parkinson’s disease. In other studies, colon cancer was reduced by about 25 percent in individuals who drank at least 2 cups a day. While more research is needed, most health experts now believe that the health benefits of coffee outweigh the negatives.
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