FUEL YOUR INNER ATHLETE
I love eggs. I seriously could eat them for every meal. Since I often eat my first meal at the gym but didn't want to miss out on my eggs. I played around with eggs bites until I was able to find a technique that gave me the texture I wanted, smooth and soft without being rubbery. The trick, I found, was to put the muffin tin in a water bath. This helped the eggs cook at a more even rate with fewer bubbles giving me the dense smooth texture I was after.
Preheat the oven to 350 degrees.
In a 2 cup measuring cup, place your desired ingredients with a little water and microwave for 30-60 seconds until tender. My favorite is mushrooms, broccoli and onion. Precooking the ingredients can also help to drive off some of the water so your eggs bites aren't wet. Let cool slightly.
Next add 1 or 2 eggs and enough egg whites to make 1 cup of mixture. This will give you enough for 4 egg bites. For 5, add enough eggs to make 1 1/4 cup mixture. Season and mix well.
Pour the egg mixture, add cheese on top if desired, into a greased/buttered muffin tin and place in an 11x13 cake pan. Fill the cake pan with just enough water to submerge the bottom of the muffin tin. Be careful not to put so much that it spills into your eggs!
Bake for 20-25 min until the eggs are set. Remove the cake pan from the oven and let the eggs cool in the water. This will allow them to continue to gently cook through.
Once cooled, portion into individual containers and refrigerate. To reheat, cook in the microwave for about 1 min at 50% power.
More from Katie's kitchen! This looks delicious and easy to make, just perfect for this time of year.
This is a recipe I have customized from an old Martha Stewart one (don't hate me, please!) It makes a great side dish or could even be a meal on its own with some added protein such as chicken or shrimp.
2-3 celery stalks cut on the bias
1/2 chopped green apple
1/4 cup sliced sweet onion
leaves from celery stalks
1 tbsp course ground mustard
2 tbsp white wine vinegar
1 tbsp olive oil
salt and pepper to taste
Combine mustard, vinegar, oil, salt and pepper into a small bowl, which until combined and set aside. Place celery, apple and onion in a large bowl and stir to combine. Pour dressing over and stir to coat. If desired, add the celery leaves and stir just until combined. This can be served immediately as in, or it can be refrigerated for up to a couple of days. A sneeze of fresh lemon before serving can bring a fresh and lively note as a finishing touch.
This is a repost from a couple of years ago but still a good one. With the cooler weather upon us, many of us will be looking for some easy and delicious crock pot meals, so here is one from Katie.
For this week, I am passing along an email with a collection of recipes for something that many of use probably don't think of for more than topping our tacos and nachos. No, not cheese, but that other dairy comfort food, sour cream. Sour cream is delicious in many recipes and brings a savory and tart flavor to many dishes while adding a creamy texture. In this collection of recipes from Cultures for Health, you can discover a new favorite way to use this common ingredient.
BEYOND TOPPING: 5 WAYS TO USE SOUR CREAM
The cooler months are a time when many of turn to soups. But don't shy away from making them at home. For an ultra creamy take on an out of the can classic, give this recipe a try. The preferred way to eat this at my house would be with a sourdough grilled cheese sandwich!
Quick and Creamy Tomato Basil Soup
Another great recipe from Katie's kitchen. This one looks like it would be great for a weekend dinner!
This method can be used with any combination of flavors and ingredients. Great for any meal! Also provides tasty leftovers for meals later in the week.
You will need a 10” cast iron pan for this recipe – or some other pan of around that size that can go on both the burner and in the oven.
2/3 cup milk or cream (optional, it makes the frittata fluffier)
1 cup chopped tomatoes, I really like cherry tomatoes for this
1 cup other pizza toppings of your choice, in small pieces
1 cup shredded mozarella cheese (optional, if you don’t use it put in a little extra seasoning)
Pizza seasoning or Mediterranean seasoning, I use several shakes, probably about 1 ½ tsp
Salt and pepper, a healthy pinch of each
Heat oven to 350
Beat eggs, milk (if using) and seasonings together and set aside.
If you are using meat that is starting out raw, brown it in the cast iron pan, drain the excess grease.
Put pan on a medium burner
Add a splash of olive oil and the chopped toppings to the pan, and cook for 2-3 minutes, until toppings are about halfway cooked. (Add browned meat back in as well.)
Pour egg mixture over partially cooked toppings – Do Not Stir.
Sprinkle cheese (if using) over top – Do Not Stir.
Cook over medium heat until edges are just set.
Carefully move pan to pre-heated oven, and bake for 15-20 minutes, or until center is set. Edges should be golden brown. If your toppings had a lot of moisture (like mushrooms and peppers) you may need to add more cooking time. If your pan is bigger or smaller, you may also need to adjust cooking time, so keep an eye on it.
Remove from oven and let sit for 5-10 minutes to firm up. Slice and serve hot. Immediately refrigerate any unused portions, frittatas reheat very well.
If you chose not to use any dairy, expect the frittata to be fairly dense in texture – it will still be very tasty though!
The reason that you never ever stir a frittata once the eggs are poured in: As soon as the eggs hit the hot pan they begin to cook – we want the edges and bottom to form a nice crispy “crust” against the nice hot pan. If you stir it the eggs that are against the side of the pan will get mixed in, the temperature will drop slightly, and the eggs will stick to the pan, and you will basically end up with a pan of solid scrambled eggs. The texture of the inside of the frittata will also be affected by stirring. So pour carefully and Do Not Stir.
Looking for a quick and satisfying dinner for those busy weeknights? This one skillet meal from Paleo Leap should be on your table in under an hour.
Old Fashioned Cabbage Roll Skillet
Inflammation. It's a word that we all hear these days and most of us probably tend to think of inflammation that occurs in our joints and muscle tissue. There is inflammation that also occurs in other areas of our body that we may not feel as much as we do in our joints. Inflammation in the digestive tract can have far reaching consequences. Learn how it can affect your eating habits in this short article.
A nutritional therapy assessment can help you find out if you are having digestive issues and how you can learn to address them. If you are not sure, reach out to Lacey and see if it might be of help to you.
Tricia's Energy Balls
2 cups oats
1 cup peanut butter or nutella
1/2 cup honey
1/4 cup ground flax seed
1/2 cup coconut flakes
1/2 cup chocolate chips
Mix this all together in a bowl and shape into balls.