Egg Turkey Muffin Recipe

Protein, anyone?

I often get tired of cooking (heh heh, what mom doesn’t?) and I am always on the lookout for ways to cut down my time in the kitchen. I mean, I LIKE to cook and I LIKE to provide nutritious food for my family, but sometimes I want to spend my time doing other things. And what’s wrong with efficiency anyway?

So I made this recipe the other day, thinking it would be easy to pop some leftover protein-packed muffins in the microwave for a quick snack the next day. In theory, yes…but these things were so popular they didn’t even last the whole night!!

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So here is the recipe I used. I will most likely double it next time!

6 whole eggs, lightly scrambled in a bowl
1/4 lb lean ground turkey, cooked (I cooked the whole pound and reserved the rest for tacos/spaghetti)
1 cup chopped kale/spinach/broccoli
1/4 cup chopped onions (optional)
Salt and pepper

With a fork, beat up the eggs in a bowl. Spray a muffin pan generously (this stuff sticks!!) Use a tablespoon to spoon the egg into the muffin slots, filling each slot about half full. I had enough egg to go in 8 muffin slots.

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Ignore those boiled eggs. Those were pre-cooking for breakfast. 😉

Then put a spoonful or two of the ground turkey into each slot with the egg. Add chopped onion and veggies as desired. Sprinkle with a little salt and pepper to taste and bake at 400 degrees for about 18 minutes.

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If the egg starts to brown around the edges, it is definitely done. I served mine with a little drizzle of Frank’s Buffalo Sauce on top. As the commercial says, “I put that sh*t on everything.” True story.

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Chicken Fajita Salad

This is one of the simplest, quickest, and most frequently eaten meals at our house. Seriously, I married a former Taco Bell employee. The guy loves Mexican food.

It wasn’t very hard to clean up this meal – I just ditched the flour tortilla and I don’t usually add cheese. Tonight I splurged and added a dollop of sour cream. Still not too bad. 😉

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So here’s what I use-

*Chicken breasts (I usually get the bag of frozen breasts so I can take out as many or few as I want)
*bell peppers, any color
*One onion
*avocado
*lettuce
*salsa (fresh is best, no sugar added)

I slice the chicken into pieces and put in a pan with a little olive oil. I cook them until they are pretty done, using whatever seasonings I have – usually a homemade taco seasoning or just some Cajun spice and cumin.

Then I add the sliced peppers and onions to the pan, cover with a kid lid (really, autocorrect?) and cook until they are a little wilty. Then I take the lid off and continue cooking until the onions begin to caramelize.

Then I tear up some lettuce in my bowl, add the hot chicken and veggies, and too with salsa and avocado slices. So yummy!

You can totally alter this recipe to suit your dietary preferences and likes/dislikes. The meat can also be changed to steak, ground beef, or shrimp. Mix it up and make it fun.

My Whole 30 Meal Plan, Week 1

First off, Merry belated Christmas to all of you out there! I had a wonderful month (yes, month) with visits from my dad and sister, followed up with a visit from the in-laws. We ate, had fun, ate, watched movies, ate, drank, ate, drove up a mountain (what, did you expect us to HIKE?!), ate, drank, ate, slept,…you get the picture. While this holiday season was especially relaxing and enjoyable, it has done nothing for this fab figure of mine. 

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Even more troublesome than my sincere concern that my pants won’t fit when I go back to work in a week, is how I feel. UGH. Yesterday I actually thought I was getting sick. Since I woke up today feeling much better, and without all the tummy gurgling, I can only assume it was what I ate. Maybe that 48th jelly bean was one too many? Or maybe it was the third mini Toblerone.

ImageIronically enough, while stuffing my face full of the yummiest cookies and foods I could find, I read the book “It Starts With Food” by Dallas and Melissa Hartwig. It explains the science behind Paleo eating and gives you all the information you need to do the Whole 30 program. The point of the Whole 30 is to take away all of the foods that are inflammatory to your body, foods that cause a negative response that you may not be aware of. After the 30 days, you can reintroduce those foods (grains, legumes, etc) to see how your body tolerates them. It’s like a science experiment in your kitchen, with YOU as the subject!

At the same time, while eliminating non-Paleo foods from your diet, you should notice a few things:

-> falling asleep faster and waking up more rested

-> reduced cravings after the first couple of weeks

-> feeling full between meals

-> improved mood (my family will enjoy this one)

-> weight loss, specifically FAT

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So I am ready! I have created my meal plan for the first week, and I am all set to start my Whole 30 eating tomorrow! Here’s what I plan to eat:

Monday:

Breakfast – Shakeology (the one not-quite-paleo food I refuse to give up, due to the unmatched nutritional benefits) with almond milk, banana, and a boiled egg on the side
Snack – 2 bell peppers, sliced, with cashews
Lunch – salad with chicken breast and a variety of veggies, olives, and topped with salsa
Snack – shakeology with spinach, water, and mint extract (I could use the extra shakeology to flush toxins)
Dinner – baked curry porkchops, shredded cabbage/carrots/romaine salad topped with avocado and paleo dressing

Tuesday:

Breakfast – 1 whole egg plus one white, scrambled with spinach, mushrooms, onions, peppers, jalapenos, and salsa
Snack – 1 cup berries, 2 Tbsp shredded unsweetened coconut
Lunch – leftover porkchop, kale salad, and a Cutie
Snack – shakeology with almond milk
Dinner – Slow cooker pulled pork, sweet potato with cinnamon and 2 tsp butter (I use Kerrygold)

Wednesday: 

Breakfast – 4 oz ground turkey with cumin and chili powder, 2 c spinach, avocado slices, and a cutie (doesn’t this sound like a TON of food?!)
Snack – apple slices with almond butter
Lunch – leftover pulled pork, bowl of veggie salad with paleo dressing
Snack – shakeology with almond milk
Dinner – chicken fajitas with peppers and onions over a bed of lettuce, topped with avocado and salsa

Thursday:

Breakfast – 2 eggs scrambled, with a side of rosemary steamed sweet potatoes
Snack – grapefruit and avocado salad 
Lunch – leftover chicken fajitas over salad with paleo dressing
Snack – shakeology with almond milk
Dinner – bunless burgers with lettuce, tomato, onion, and a side of carrot fries

Friday:

Breakfast – shakeology with almond milk, banana, and almond butter
Snack – fruit and nuts
Lunch – leftover burger, small salad with paleo dressing
Snack – deli ham (nitrate free) and grape tomatoes
Dinner – Thai coconut soup 

Saturday:

Breakfast – shakeology with water, fruit bowl topped with almond slivers and shredded coconut
Snack – apple with almond butter
Lunch – leftover soup, small salad
Snack – sliced turkey and peppers
Dinner – Cajun chicken

Sunday:

Breakfast – shakeology with almond milk, avocado (for creaminess), and fruit
Snack – cutie and cashews
Lunch – leftover cajun chicken
Snack – sliced turkey and peppers
Dinner – ultimate paleo chili over salad

In case you are wondering why I have SO MUCH FOOD at my meals, there are two reasons…

1) I don’t want to be hungry. Being hungry makes me want to munch. This isn’t about starving. This is about avoiding foods that cause a negative response in my body. I plan to eat myself silly on all of the GOOD stuff, especially veggies and healthy proteins.

2) I am starting P90X3 next week, and while I am following the Whole30 plan, I am ALSO following the nutrition guide for X3. That means I eat a specified amount of carbs, proteins, and fats at each meal. I am also aiming to eat around 1500 calories per day, so that my body doesn’t think it is getting too little nutrition, causing me to stall or plateau. After doing this plan for a week or two, I will see how I feel and see what’s going on with my body – then I will reassess caloric limits as needed.

I’d love for you to join me! Even if you don’t decide to follow the Whole 30 plan for a month, try out some of the meals I’ve listed and let me know what you think. 😉

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Sausage, Potato, and Kale Soup

Well, since I’m full from eating last night’s leftovers (two bowls actually), I guess I should go ahead and tell y’all about the recipe like I promised.

If you’ve ever had Zuppa Toscana from Olive Garden, you probably won’t be all that surprised by what I’m about to tell you. However, I haven’t had much soup from the OG, and I haven’t even been there in quite some time. The amount of fat and sodium in the food kinda made me sick the last time. I love their salad and breadsticks, but I have to make it an occasional thing.

So anyway, about this recipe.

I took my inspiration from The Pioneer Woman, genius that she is. Her recipe called for some ingredients that aren’t readily available in my kitchen. And I’m just not a believer in buying certain things just to use in a recipe when I don’t necessarily need them. So I made a few adjustments.

Here’s my version:

Ingredients

  • 1 bunch Kale, Picked Over, Cleaned, And Torn Into Bite Sized Pieces
  • 6 whole Red Potatoes, Sliced Thin
  • 1 small Onion, Chopped
  • 1-1/2 pound Italian Sausage
  • 1/2 teaspoon Red Pepper Flakes (more To Taste)
  • 1/2 teaspoon Dried Oregano
  • 2 cups Low Sodium Vegetable or Chicken Broth
  • 2 – 2.5 cups Whole Milk
  • 2 Tbsp butter
  •  Splash Of Heavy Cream (you don’t HAVE to use this, hubby just happened to grab some from the store while I was cooking)

Preparation Instructions

Prepare the kale and set it aside.

In a medium pot, boil sliced potatoes until tender (or just less than tender). Drain and set aside.

In a large pot, crumble and brown the Italian sausage and chopped onion. Drain as much of the fat as you can (I really didn’t have any fat to drain). Stir in the red pepper flakes, oregano, chicken broth, milk, and butter. Simmer for 30 minutes (or 20 if you are impatient like me).

Give it a taste and adjust seasonings as needed. Add the potatoes, a splash of heavy cream for richness (only if you have it or feel like using it), then stir in the kale. Simmer an additional 10-15 minutes, then serve.

This was enough to serve two bowls for myself, two for my daughter, one or two for my husband, and a very small bowl for my son. He told me I was a terrible cook, but everyone else raved haha. His opinion is invalid. There was also enough leftover for 4 more servings tonight! And if you think kale and potatoes might not be good in a leftover soup – you’re wrong. It was just as good tonight, if not better.

If you’re leaning paleo, you may want to make a few adjustments. Different milk of course, although grassfed butter is generally accepted. Other than that, you’re pretty good to go!

If you decide to make this yummy winter soup, please comment here or on my Healthy and Fit page on Facebook and let me know what you think!

Stay warm!

Paleo Squash and Sausage Bake


Wow, the weather turned FRIGID today. I did not want to get out of bed, did not want to get dressed, and did not want to go to work. And while at work, I was still cold! I really wish the fire marshal didn’t frown on space heaters under teachers’ desks. Humph.

But that’s ok because tonight I made a delicious fall meal! Yummy squash, sausage, and protein-packed eggs all in one dish. The best part? I forgot to do any planning for dinner, and I was still able to make this with little fuss and preparation. WIN!

I got the idea for this meal from PaleOMG, one of my favorite places to go for paleo recipes. I’ve actually had the acorn squash on my counter for a while now – and slightly surprised it hasn’t gone to rot. Nope, it was still good! I also had a butternut squash that I never made into soup, so I decided to throw that into the mix as well. Here is the recipe with my own modifications:

Paleo Squash and Sausage Bake
Prep time:  25 mins
Cook time:  15 mins
Total time:  40 mins

Serves: 4

Ingredients
  • 1lb chicken sausage (I got the “cleanest” sausage I could find)
  • 1 acorn squash, cut in half, seeds removed
  • 1 butternut squash, cut in half, seeds removed
  • 4 eggs
  • ½ yellow onion, diced
  • 1 garlic clove, minced
  • salt and pepper, to taste
 Instructions
  1. Preheat oven to 375 degrees.
  2. Place both squash cut-side down onto your baking sheet.
  3. Bake for 20-25 minutes or until the squash is soft when you press on the skin.
  4. Remove from oven and let cool.
  5. While your squash is cooking, add a tablespoon of some kind of fat to a large pan over medium heat (I used bacon fat) then add your minced garlic and diced onion.
  6. Stir around to keep from burning.
  7. Once your onions become translucent, add your breakfast sausage to the pan.
  8. Cook down, breaking up the sausage as it cooks. If you forget to thaw your sausage and it is still mostly frozen when you start cooking (you at least attempted to thaw it under water in the sink, right?), just dump it in the pan frozen. It will thaw as it cooks and you can break it up into pieces. But this is tedious. Just don’t forget to thaw the sausage next time.
  9. Once the breakfast sausage is almost all the way cooked through, turn your heat to low and add your inside of your acorn and butternut squash. Do this by using a spoon to scoop out the insides. Toss the skin.
  10. Mix the squash and the breakfast sausage together, then scoop it into 4 piles in your baking pan.
  11. Once you have divided your squash-sausage mixture in the pan, press into the middle with a spoon to breakfast a little resting spot for your egg.
  12. Crack an egg on top of each pile. Some whites may run off the sides if your hole wasn’t deep enough. That’s ok.
  13. Place back in the oven to cook for 10-15 minutes or until egg-cooked preference.
  14. Serve!

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This was pretty yummy! The kids were excited about having an egg on top of their food, so they hardly noticed the squash and onions. HA! Sneaky mom.

This would also probably taste realllly good with some sage flavored sausage. I may try that next time. Until then – stay warm!

 

Paleo Diet, Day 3

Woohoo, no headache today!! Today was definitely way easier than the first two days, which I attribute to my body getting over the “sugar flu” and not thinking that it needs so many carbs all day.

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So here is my day:

*Energy & Endurance, Focus T25 Rip’t Circuit – NAILED IT!!
*Vanilla Shakeology, Results & Recovery, vanilla almond milk
*Banana and orange slices
*Two boiled eggs, salad
*Almonds, banana (a little fruit heavy today)
*Ultimate Paleo chili, recipe from Robb Wolf

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This stuff was amazing. This picture isn’t great because I was scarfing it down…and honestly this was my second bowl haha.

I followed the recipe pretty closely, except I used ground turkey in place of beef. I also used Rotel instead of just tomatoes because it was what I had. But I will definitely be making this again! And who knew you’d ever want to put coffee IN your chili??

I’ll absolutely never used packets of chili mix again.

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Make this soon. You won’t regret it.

Paleo Diet, Day 1 Success!!

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Today was a good eating day!! It was my first day of my Paleo Challenge, and I nailed it! Here’s a quick recap of my day:

*Energy & Endurance with a little water
*Focus T25 Rip’t Circuit with 10 pound weights
*Vanilla Shakeology with unsweetened vanilla almond milk and one scoop of Results and Recovery (not paleo, but it is my exception because of my fitness routine)
*snack of roasted almonds
*lunch was a big salad topped with tuna and salsa
*snack of more almonds and an apple
*dinner was a DELISH plate of baked thin pork chops topped with apples and onions, and a side of green beans.
*after dinner was an avocado deviled egg and some decaf coffee

Yes, I know that green beans are technically a legume, but I have found info saying that they are the most acceptable bean in the paleo diet. And since I didn’t have any broccoli like I had planned for dinner, beans it was. :-/

But I am still so proud of myself! I didn’t cheat! No sweets! No peanut butter crackers at work when I got stressed! That’s success in my world.

One day down, 6 to go. I think I can do this. 🙂

7 Day Paleo Challenge

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If you follow me on here or on Facebook at all, you know by now that food is my downfall. I have no issue with working out 5-6 days a week. I love my Focus T25, I love ChaLEAN Extreme, and I’ll soon be starting Insanity! (Yes, I have a thing for Shaun T, lol.) But food…. well food is my weakness for sure. If it’s in the house or around me, I will probably eat it. Which is why I usually don’t even buy snacky foods for my kids! But between my husband bringing things home, or going out to eat, or even being around peanut butter crackers at work – my eating just definitely isn’t where it needs to be.

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So I’ve been reading up on Paleo eating, and I really want to lean that way. I actually wanted to start following a gluten free/paleo diet this week, but that didn’t happen. Not for a day.

So what usually keeps me accountable? A challenge. And when there isn’t a challenge available, I MAKE ONE.

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I am holding TWO separate seven-day challenges for paleo eating. There is some wiggle room for cheating, but not if you want to win the challenge! I’m going to push myself to stick with it for seven days, and then stick with it again for the next seven days as challenge #2 is underway!

If you are interested in joining the challenge that begins on 9/23/13, click here and request to join the group!  I only ask that you sign up with me as your free coach, and you are in! There will be prizes for the challenger with the highest score at the end of the week.

If you need more time to plan and want to join the challenge that starts on 9/30, then click here. Again, I will ask you to add me as your coach, but then you are welcome to join us and work for a prize!

Add me as your free coach here – https://www.teambeachbody.com/signup/-/signup/free?referringRepId=227109

Good luck and may the best caveman win!