How I Accidentally Ate Less for Breakfast, But Was Still Satisfied!

Weird, right? How could I accidentally eat less for breakfast? Didn’t I take what I was going to eat out of the refrigerator, make the food, and eat it?

Yep, I did. But, after breakfast Sunday, I looked into the cast iron skillet, and said, “Hey B, are you still hungry?”

My partner replied, “No, I’m good!” I said, “Yeah, me too, weird. Did you know we just ate half the amount we normally do for breakfast, and I used the same amount of food I usually do?”

“No, I had no idea! You should blog about it.”

Of course, when your smart, awesome partner has an idea like that you listen.

So, how did this happen?

Here is a picture of my “usual” breakfast (mixed vegetables and meat, on greens with eggs, fruit, sourdough toast with butter, and cold brew coffee):

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Here is what I made to accidentally eat half of my “usual” (mixed vegetables and meat frittata on greens, fruit, sourdough toast with butter, and cold brew coffee):

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I used the exact same amount of ingredients that I usually do to prepare breakfast. The only difference was that I used one extra egg in the frittata to make sure it fluffed up properly. This is how much food was left after we were done eating:

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Basically, we accidentally ate half the amount of food that we normally do because it was prepared in a different way. Interesting.

ACTION STEP: What is one way that you can change a “usual” item into something that will serve your goals better? How can you make it just a little bit better? Here are some examples:

  • sourdough bread instead of white bread
  • cappuccino with cinnamon instead of frappaccino (that will save you around 400 calories alone!)
  • add one more serving of vegetables to your dinner plate than usual
  • drink one glass of water before each meal
  • put utensils down between bites of food, chew more than usual
  • club soda with a orange slice instead of orange soda
  • turn off all electronics one hour before bed
  • unsweetened almond milk instead of sweetened almond milk
  • homemade “healthy” cookies instead of the store bought version
  • eat on a smaller plate than usual
  • use half the amount of cheese in your grilled cheese sandwich
  • oats instead of cereal
  • you get the idea…

Can you think of some others? Feel free to share how you would improve your “usual” to better serve your goals!

 

 

Eggs Are Incredible!

Happy Easter to everyone, if you celebrate that sort of thing!

You might have a couple of extra eggs laying around this weekend, so what a great day to talk about eggs! I know, exciting!!!

egg

I could tell you in my own words how amazing the egg is, but instead, I’ll refer you to one of my favorite egg articles (yeah, I have favorite food articles, don’t judge me 🙂 )

Please read it here.

Bottom line: eggs will not raise bad cholesterol, they’re a complete protein, they’re nutrient dense, and they’re great for your eyes.

Just remember to eat the yolk too, that’s where a lot of the health benefits come from. I don’t know who started the “throwing out egg yolks” trend, but we should stop that. If you think about it logically, at some point (unless you eat it!) that yolk will be able to sustain a life. You better believe that thing is packed full of nutrients and awesomeness. Why throw such a wonderfully crafted piece of nature in the garbage?

I’ve asked clients why they throw out the yolk, and most of the time the answer is because it contains all the fat. An egg contains about 5 grams of fat. Let’s look at what else contains about five grams of fat:

  • 1 oz of lean beef
  • 1 oz of feta cheese
  • 1 tbsp of chocolate chips
  • 1 tbsp of light mayonnaise
  • 4 kalamata olives
  • 1 cup of soy milk
  • 1 tsp of butter or oil
  • 1/5 of a medium avocado
  • 1 tbsp of sesame seeds
  • 3 macadamia nuts
  • 1 thick slice of bacon
  • 1 oz of caviar (aren’t you fancy!)
  • 3 oz of salmon
  • 1/2 cup of tomatoes
  • 1/2 order of small french fries (fast food)
  • 1/2 sugar doughnut
  • 1/2 cup vanilla ice cream
  • 7 tortilla chips
  • 1/2 slice of pepperoni pizza
  • 1 sugar cookie

You get the idea.

If you just don’t like yolks, that’s one thing, don’t force yourself to eat them. But, if you’re throwing out the beautiful, nutrient packed yolk because of a few grams of fat, please reconsider.

There are sooooooo many ways to eat eggs, here are a couple of ideas for you:

Easy boiled eggs
Quiche
Fast breakfast for when you’re busy
Get creative with omelettes

Can you tell I LOVE eggs!?!? Eat up y’all! If you have any awesome egg recipes please share them!

Turkey Spinach Burgers!

Here is a yummy one for y’all that can be used as an eat right away meal, or something you can prep and keep ahead for later meals.

1 tbsp coconut oil, divided
1 finely chopped medium onion
10 oz package of frozen spinach (thawed and drained)
1/3 cup broth
5 minced garlic cloves
1/2 cup bread crumbs***
1 1/4 lbs ground turkey
2 large eggs
1 tsp artisan salt
1 tsp crushed red pepper flakes

In a large skillet, warm half of the coconut oil over medium heat.
Saute the onion for 5-7 minutes.
Add the spinach and broth, and stir around until the liquid is absorbed. If you did a good job draining your spinach, this won’t take long.
Add the garlic and toss around for about a minute.
Put everything from the skillet in a large bowl to cool.
Once it’s cooled, add the bread crumbs, turkey, eggs, salt and crushed red pepper flakes.
Mix it all together, I like getting my hands dirty, but you can mix it with a spoon too.
Shape in to four to six burger patties.
Press an indent in the middle of your burgers before you cook them, it will keep them from puffing up into a ball.
In the large skillet, warm the other half of the coconut oil over medium heat.
Cook the burgers until they’re finished, 7-10 minutes per side.

This makes 4-6 burgers, depending how big you like them. ENJOY!!!

Turkey Spinach Burger

***TIP: If you have bread that’s a bit stale, use that. I always save the end pieces of the bread I make for recipes like this. I just chop up the ends and set them on the counter for a couple of days. Buying bread crumbs is a bit of a rip off. Just plan to make meals like this when you’re bread gets a little old. You can double plan ahead and thaw out your frozen spinach while the bread hardens up on the counter! I’ve even made these burgers without the bread crumbs, they’re yummy without too!

Also, feel free to add other seasonings that you like! Enjoy this healthy twist on a burger! YUM!

Leftover Omelette!

Is it bad that I’ve had this for breakfast every morning since Thanksgiving?!? Yep, three days in a row. It’s so fast, easy, and delicious! And, you can’t let those leftovers go to waste, right?

1 tsbp coconut oil
5 eggs
splash of any milk you like
1-2 cups of chopped leftover turkey (I didn’t measure, I just threw some in)
1-2 cups of leftover stuffing
1/4 cup leftover gravy

In a large skillet, heat your coconut oil on medium.
While that’s heating, whisk together the eggs and milk in a bowl.
Make sure the skillet is nice an hot, then pour the egg/milk mix on it. Let that cook for just a bit.
On one half of the eggs, evenly spread out the turkey and stuffing.
Let the eggs cook until they aren’t runny anymore.
Using a large spatula, flip the empty side of the eggs onto the full side.
Top with gravy (I had this heating in a pot on the side while I made the omelette).

This makes two servings. ENJOY!!!

Leftover Omelette

I didn’t season this dish because the turkey, stuffing, and gravy were soooooo good on their own! Leftovers, YUM!!!

Oatmeal To Go!

Here is another make ahead dish for those busy times! It tastes just like oatmeal, it’s portable, and it has more protein than traditional recipes! Oh, yeah!

Oatmeal Squares

2 cups of oats (instant, quick, gluten free, whatever) FYI, I have not tried this with steel cut oats yet.
1/3 cup brown sugar
1 tsp baking powder
1 tbsp cinnamon
1 cup of frozen raspberries
1/2 cup of pumpkin seeds
2 cups of unsweetened almond milk (or any milk that you like)
2 eggs
1 tbsp vanilla
any sort of non stick spray or coconut oil for an 8″ X 11″ pan

Turn the oven on to 375 degrees.
In a large bowl, mix together oats, brown sugar, baking soda, raspberries, and pumpkin seeds.
Spray an 8″ X 11″ pan with baking spray or coconut oil.
Dump the ingredients from the large bowl in to the pan, and spread out evenly.
In the same bowl (now empty), whisk almond milk, eggs, and vanilla until they’re well mixed.
Pour the liquid mix on the dry mix.
Press the dry mix down with a fork until it’s evenly submerged in the wet mix.
Bake for 40-45 minutes.
Cool for a bit, then put the pan in the fridge.
Once it’s cooled, slice it into 8 equal pieces.

Serves 8. ENJOY!!!

They’re good TO GO! See what I did there? ENJOY!!!

Feel free to use any berry, seed or nut mix in this recipe. Heck, even leave them out if you like. The key with this recipe is to make the oatmeal with ingredients you like.