Tag: Eggs

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Fruit and Veggie Oatmeal Muffins (Gluten Free)

Anyone else have a toddler who would gladly live off only carbs?  Yeah.  Us, too.  I developed this recipe to trick my toddler into eating some more fruit and vegetables while he thinks he’s eating carbs.  The muffins look like muffins and are sweet, like a cross between banana and zucchini bread.

It’s absolutely incredible when you look at the nutritional facts of a “typical” coffee shop blueberry muffin and a healthy muffin such as the one in this recipe.  While a coffee shop muffin may be larger than the healthy muffin (exact size wasn’t given), the overall calories, carbs, sugar, fat, and sodium are dramatically decreased beyond the size effect, and the healthy muffin contains much more fiber and vitamins (see the full nutritional information at the bottom of the post).  This muffin is definitely something I can feed my toddler and feel good about it!  And he loves them.

Nutrient Regular Blueberry Muffin* Fruit and Veggie Oatmeal Muffin
Calories 467 119
Carbohydrates (g) 68 23
Sugar (g) 39 7
Fiber (g) 1 2
Total Fat (g) 19 2
Unsaturated Fat (g) 15 2
Saturated Fat (g) 4 0
Trans Fat (g) 0 0
Protein (g) 6 5
Sodium (mg) 367 68

*Regular Blueberry Muffin nutritional information taken from Harvard T. H. Chan School of Public Health.

Ingredients:

  • ~3/4 cup food processed zucchini
  • ~3/4 cup food processed carrots
  • 1 cup plain Greek yogurt
  • 1 ripe banana
  • 2 eggs
  • 2 cups gluten free old fashioned oats
  • 1/4 cup Truvia brown sugar baking blend
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 cup raisins


Directions:

  • Preheat oven to 400 deg
  • Prepare muffin pan by spraying with cooking spray or using muffin liners (I love silicone liners!)
  • Add zucchini and carrots to the blender and blend until fine.  I’m not very exact when measuring the zucchini and carrots.  I will put a whole small zucchini or half of a large zucchini in the blender and then add baby carrots until I end up with about 1 1/2 cups of zucchini and carrots.  My blender is marks volume on the size so I can easily see how much zucchini and carrots I have.
  • Add all remaining ingredients except raisins and blend until smooth

  • Mix raisins into batter by hand
  • Place batter in prepared muffin tins.  The volume will be slightly different each time because of varying fruit and vegetable sizes.  This will make approximately 15 muffins.
  • Bake for 18 to 20 minutes or until toothpick comes out clean
  • Eat fresh or freeze for later

Nutritional Information: Calories 119, Fat 2 g, Cholesterol 245 mg, Sodium 68 mg, Potassium 128 mg, Carbs 23 g, Dietary Fiber 2 g, Sugars 7 g, Protein 5 g, Vitamin A 19%, Vitamin C 2%, Calcium 1%, Iron 6%

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21 Day Fix Approved Sweet Potato Crusted Quiche

My husband found an idea online where someone had had made quiche crust using sweet potatoes and asked if we could try it. The result was super flavorful and definitely my new favorite way to make quiche!

  
Servings: 4

21 Day Fix Container Equivalents: 

  • 1/2 yellow (sweet potato)
  • 1 red (eggs and turkey bacon)
  • 1 green (spinach, onion, mushrooms, peppers)
  • 1/2 blue (cheddar cheese)
  • 1 teaspoon (olive oil)

Ingredients:

  • 1 sweet potato
  • Cooking spray (preferably olive oil)
  • Olive oil
  • 2/3 cup chopped onion
  • 2/3 cup chopped bell pepper
  • 2/3 cup chopped mushrooms
  • 2 cups spinach
  • 6 eggs
  • 4 slices turkey bacon, cooked and crumpled
  • 1/2 cup shredded cheddar cheese
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions:

  1. Preheat oven to 400 degrees
  2. Spray pie pan with cooking spray
  3. Cut sweet potato into ~1/8 in slivers (I used a spiralizer)
  4. Cover bottom and sides of pan with sweet potato slices (see picture below)
  5. Spray lightly with cooking spray 
  6. Bake for 15 minutes
  7. Lower temperature to 350 degrees
  8. Heat 1 teaspoon of olive oil in skillet over medium heat
  9. Add onions, peppers, and mushrooms
  10. Cook and stir until unions are translucent
  11. Add spinach
  12. Cook and stir until spinach has wilted
  13. Remove from heat
  14. Beat eggs in medium bowl
  15. Mix cheese into egg mixture
  16. Mix vegetables and bacon into egg mixture
  17. Pour egg mixture into crust
  18. Bake for 35 minute or until egg mixture is firm and browned

  

Nutritional Information: Calories 295, Fat 20 g, Cholesterol 344.1 mg, Sodium 524.8 mg, Potassium 471 mg, Carbs 11.7 g, Protein 17.3 g, Vitamin A 133.6%, Vitamin C 30.1%, Calcium 20.5%, Iron 11.4%

If you have any questions about 21 Day Fix, I would love to answer them. Feel free to contact me in the comments below. Check out my story here.

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Fix Approved Turkey Quinoa Frittata

This dish is great because you can make the frittata “filling” ahead of time and then quickly finish the rest of the frittata later. (This is great for quick morning meals!)


Servings: 6

21 Day Fix Container Equivalents:  1/2 green, 1/2 yellow, 1 red, 1/2 blue, 1/2 teaspoon

Filling Ingrediants:

  • 2 chopped bell peppers
  • 1 tsp olive oil
  • 1/2 chopped onion
  • 2 cloves minced garlic
  • 3/4 lb ground turkey
  • 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup organic tomato sauce
  • 1 cup cooked quinoa
  • 1/2 corn kernels
  • 1/2 cup Montery jack cheese

Frittata Ingredients:

  • Frittata filling
  • 6 large eggs
  • 1/4 tsp salt
  • 1/2 cup Parmesan cheese
  • 1 tsp olive oil
  • 1/4 cup Montery jack cheese
  • 1 tbsp Rosemary

Filling Instructions:

  1. Heat oil in skillet over medium heat
  2. Add onions and peppers, stir and cook until onions are translucent
  3. Add garlic and cook for one minute
  4. Add turkey, chili powder, cumin, salt, and pepper; cook until turkey is no longer pink
  5. Add tomato sauce, quinoa, and corn; cook until heated through
  6. Store filling in refrigerator or freezer in airtight container until ready to make frittata

Frittata Instructions:

  1. Preheat oven to broil
  2. Heat oil in cast iron skillet over medium heat
  3. Beat eggs
  4. Add Parmesan cheese, salt, and filling to egg mixture and stir
  5. Pour mixture in skillet
  6. Cook stirring frequently with rubber spatula until egg mixture has begun to set up, about 5 minutes
  7. Sprinkle Montery Jack cheese and rosemary on top of egg mixture
  8. Place skillet in oven and broil for 3-4 minutes or until browned

Nutritional Information: Calories 319, Fat 17.2g, Cholesterol 269 mg, Sodium 554 mg, Potassium 303 mg, Carbs 14.5 g, Protein 25.1 g, Vitamin A 14.3%, Vitamin C 46%, Calcium 15.4%, Iron 14.2%

If you have any questions about 21 Day Fix, I would love to answer them. Feel free to contact me in the comments below. Check out my story here.

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Fix Approved Bacon and Cheese Crockpot Quiche

By far my most popular post on my blog has been Bacon and Cheese Crockpot Quiche.  The meal is delicious and I decided to update the recipe so it was 21 Day Fix approved. The changes greatly reduced the calories and fat while maintaining the great flavor!

Servings:  8 (I like to half the recipe and make it in my mini crockpot.)

Ingredients:

  • 1 tablespoon of butter
  • 10 eggs
  • 1/2 cup of 0% Plain Greek Yogurt
  • 1/2 cup of unsweetened almond milk
  • 8 oz shredded sharp cheddar cheese
  • 1/2 teaspoon of black pepper
  • 6 pieces of turkey bacon
  • 2 cups of torn fresh baby spinach (about 4 cups loosely packed whole leaves)
  • 1 1/2 cup of chopped onion
  • 1 1/2 cup of multi-colored bell peppers
  • 1 cup of sliced mushrooms

21 Day Fix Containers (per single serving):

  • 1 red (eggs, bacon, yogurt)
  • 1 green (onions, peppers, mushrooms)
  • 1/2 blue (cheese)

Directions:

  1. Grease the crock pot with the butter.  Turn the crock pot on low and leave the remaining butter in the bottom.  It will melt while you are preparing the other ingredients.
  2. Cook the bacon.  I cook the bacon in the microwave while I am preparing the other ingredients.  Feel free to cook it any way you want.
  3. Cut the stems off of the spinach and tear the spinach into about 1/2 inch pieces.  I tear the pieces into a measuring cup.
  4. Chop the onion, peppers, and mushrooms (or buy pre-chopped).
  5. Beat the eggs in a large bowl.  Whisk in the yogurt, almond milk, cheese, pepper, spinach, onion, peppers, and mushrooms.
  6. Pour the mixture into the crock pot.
  7. Tear the bacon into approximately 1/2 inch pieces and top the mixture with bacon.
  8. Cover and cook on low for 5 to 6 hours or on high for 2.5 to 3 hours.  The quiche is ready to eat when it is firm to the touch.

Nutritional Information:  Calories 249, Fat 17.9 g, Cholesterol 305 mg, Sodium 393 mg, Potassium 283 mg, Carbs 2.6 g, Protein 19 g, Vitamin A 28.6%, Vitamin C 15.4%, Calcium 27.8%, Iron 10.3%

If you have any questions about 21 Day Fix, I would love to answer them.  Feel free to contact me in the comments below.  Check out my story here.