Breakfast

Easy Vegetable Scramble

Vegetable scramble My Body My Kitchen Protein

If you haven’t heard I’ll be running the NYC Marathon this year and the countdown to race day has begun! This plate was the first thing I ate after one of my 10-mile runs: vegetable scramble, toast, avocado and an orange.

It’s my first marathon so there’s a lot of excitement and unknowns.  But what I do know is that my nutrition needs to match my fitness/training goals; my approach is not much different from before. I’ve just upped everything: consuming more calories to run more miles each week and ensuring my protein and micronutrients intake are enough to help my body repair.  I’ll keep you posted on how the last few weeks of training goes.

Scramble Eggs Tip

I know many people add milk to their eggs to make them fluffier. I don’t! What I’ve found to help is (1) whisking the eggs in a bowl before adding them to the skillet and (2) cooking on a low heat. Thoughts?

Try this recipe and let me know how it goes.  If you do not eat eggs or are vegan, you can try my tofu vegetable scrambleinstead.


Prep Time: 5 mins . Cook Time: 5 mins . Yield: 2 Servings


INGREDIENTS
4 Eggs
1/2 Bell Pepper, chopped
1/2 Tomato, chopped
1 Stalk Green Onion, chopped
Cilantro for garnish
Cooking spray or oil
Salt, Black Pepper & Smoked Paprika to taste

METHOD
1. In a bowl eat eggs with a fork or whisk. Season with salt, pepper and paprika.

2. Heat a skillet over medium-low heat and light grease with cooking spray or oil. Pour in eggs and stir.  As eggs begin to set, stir in vegetables and continue to stir until eggs are cooked. Remove eggs from skillet.

Nutrition per serving: 180 Cals, 12g Fat, 5g Carbs, 1g Fiber, 13g Protein

Read more

Cheddar Green Onion Pancakes

Cheddar Green Onion Whole Wheat Pancakes

What should I make next with whole wheat flour? I thoroughly enjoyed these cheddar green onion pancakes this week.  You have to try them! Yes, they are savory! I’ve had them alongside fruit and also with scrambled eggs.

Read more

Broccoli Potato Hash

This is a sponsored conversation written by me on behalf of Walmart. The opinions and text are all mine.

I'm excited about sharing this broccoli and potato hash recipe. You can add it to your meal prep repertoire for breakfast or quickly whip it up for a midweek dinner. It's made with fresh produce and provides a hearty serving of fiber and many micronutrients that make our bodies run smoothly.

Read more

Low-Carb Chocolate Protein Waffles

This is a post sponsored by ATKINS, all opinions are my own.

https://youtu.be/fN7v63Z_Kl4

Many of us eat too much sugar and we even start off our day with heaps of it for breakfast. There are the obvious sugars that are found in desserts disguised as breakfast foods. For example, your average blueberry muffin can have up 7.3 tsp (30 grams) of sugar. Check out this guide for a few more examples.

In addition to sweet sugary breakfast foods, we also need to keep an eye out for the sneakier culprits that have a hidden sugar effect - when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does. The “hidden sugar effect” is the impact foods have on our system that is equivalent to that of teaspoons of sugar. For example, the sugar effect of one bagel is equivalent to 8 teaspoons of sugar. Consuming too many carbohydrates that result in the “hidden sugar effect” can cause unwanted ups and downs in your glucose levels which can result in you feeling tired (sugar crash) and hungry.

Read more

Roasted Asparagus & Salmon Frittata

Frittatas can be great additions to your meal-prepped breakfast options.  This protein-packed frittata is on the lower carb side (2 grams net carbs) so feel free to enjoy it with other side like whole-grain toast or a salad. And although I had breakfast in mind when I made this frittata, I’ve also enjoyed it as a part of my dinner a few times.

Try this recipe and let me know what you think.

Read more

Lemon Poppy Seed Waffles

Check out the latest addition to the breakfast recipes.  It’s my lemon poppy seed waffles with some coconut flavor. They’re pretty straightforward to make.  And, if you use gluten-free oat flour, they’ll be gluten free as well. Try them and let me know what you think.

Read more

Orange Cranberry Muffins (Gluten Free)

This year I’ve been dabbling a bit more with baking.  Some of my favorites have been these Carrot Apple Muffins, my Mocha Chocolata Cupcakes and this Nutty Banana Bread. One of the lessons I’ve learned from doing these recipes, is that the type of gluten-free flour you use makes a huge difference in the outcome.  

Read more

Savory Coconut Steel Cut Oatmeal

Savory Coconut Steel Cut Oatmeal (Gluten Free)Have you ever tried savory oatmeal?  Yes, SAVORY oatmeal. I asked this question in the Instagram story where I showed how to make this bowl. It was no surprise that 91% said they had never tried savory oatmeal.  Well, I am happy to provide you with another tasty savory oatmeal recipe; you can also check out this steel-cut oats pilaf.

Read more

Lemon Poppy Seed Zucchini Muffins

Lemon Poppy Seed Zucchini MuffinsI’m not going to lie; these lemon poppy seed zucchini muffins are the bomb! It did take me several tries to come up with a recipe that met my taste, texture and macronutrient requirements, but I’m so happy I stuck with it.

Read more

Nutty Banana Bread

Nutty Banana Bread (Gluten Free, Vegan)The other day I wanted to make a tasty banana bread but ended up also learning a lot more about protein.  Protein is the material that our bodies use to build and repair tissue and to create enzymes and hormones. It’s important stuff.

There are several ways to get protein into our diet but for many people when they hear “more protein” they think “more meat”. However, it is important to note that everyone (not just vegans and vegetarians) can benefit from increasing their plant proteins consumption.  Here’s why:

Read more

Peach Pecan Chia Pudding

Peach Pecan Chia Pudding (gluten free, vegan)

I first experimented with chia pudding during Breakfast Lovers Month when I came up with the Black Forest Chia pudding. Since then, I’ve made a few other varieties including this peach cobbler inspired pudding.

Read more

Ketogenic Blueberry Waffles (Gluten Free)

Blueberry Ketogenic Gluten Free WafflesHere's the short story about how I came up with my ketogenic waffles.  Earlier this year, I tried the ketogenic (keto) diet for about 2 months.  I wanted to experience this high-fat low-carb diet as a way of learning more about it.  The keto diet restricts carbohydrates to 0%-10% of your daily caloric intake while fats make up 60% to 80%. During that time I restricted my diet to these keto-friendly foods

Read more

Meal Prep Mondays Vegan Breakfast

This recipe was submitted by Alex Torres of Meal Prep Mondays.


When I first started taking my nutrition more seriously I turned to social media for healthy meal ideas.  Meal Prep Mondays (Alex Torres) was one of the first Instagram accounts I followed and is one of the reasons why I started doing meal prep

Read more

Tomato Jalapeno Quinoa Egg Muffins

Jalapeno-Tomato-Quinoa-Egg-Muffins-Gluten-Free

I grew up eating eggs without ever thinking twice about removing the yolks. As I got more involved in the fitness world, I learned that many people only consume the egg whites. The main arguments for this practice are that egg whites are low in calories and contain no cholesterol.

Read more

Eggplant (Baigan) Choka

eggplant-baigan-choka-vegan-vegetarian-indian-trinidadianLet me tell you about eggplant ("baigan") choka.  But first I want to talk about my mom's cooking.  My mother somehow always made every meal a memorable one for my sisters and I growing up.  My love for cooking definitely started with me following her around in the kitchen.

Read more

Black Forest Chia Pudding

 

 black-forest-chia-puddingMy first experience with chia seeds was a messy one.  One day a few years I bought a bag of chia seeds to see what all the fuss was about. I guess I was too excited to try this miracle grain because I accidentally spilled most of the chia seeds when trying to open the bag.  

Read more

Carrot Apple Oat Muffins

 Carrot Apple Oat Muffins gluten free

I strongly believe that there are naked cupcakes parading as muffins at our supermarkets. These sneaky sugary baked goods don’t don their beautiful frosted crowns in their attempt to sneak into our breakfasts.

Read more

Spiced Quinoa Oat Granola

spiced quinoa oats granola 2

When it comes to choosing granola, I sometimes feel like the fastidious Goldilocks trying to find the perfect bed. I like my granola to be a bit crunchy but not too dry. 

Read more

Rosemary Apple Turkey Sausage Breakfast Sandwich

Rosemary Apple Turkey Sausage Breakfast Sandwich Sometimes making a tasty satisfying breakfast every morning is almost impossible because of my work schedule. I remember one summer when I had to get to work at 7AM, I got into the habit of buying breakfast every day on my way to work. I would usually get one egg and sausage (no cheese) sandwich at a certain fast food chain.

Read more

Coconut Breakfast Quinoa

Coconut Breakfast Quinoa (large)

When was the last time you had quinoa for breakfast?  Here's a sweet breakfast quinoa recipe that we've topped with pineapple, blueberries and pumpkin seeds.  You can also try natural peanut butter or just some honey as  a topping as well. This dish is vegan and  gluten free.

Read more

Cheesy Veggie Egg Scramble

Veggie Cheesy Egg Scramble with Asparagus

Scrambled eggs, anyone? Check out these cheesy veggie scrambled eggs.  Packed with flavor and perfect for those on a ketogenic diet.  You can also try adding other vegetables like bell peppers and spinach.

Read more

Open-Face Tuna Melt

tuna-melt-side-eureka

Check out this flavor-packed, high-protein, open-face sandwich!  At MBMK we believe that eating better doesn’t have to be boring so instead of relying on mayo for moisture and flavor, we use fresh ingredients to create a tasty treat that you can use for any meal even brunch. #brunchgoals. One of the secrets to this sandwich is finding a hearty bread.  For this recipe we're using SWEET BABY GRAINS® from eureka!® Organic Bread.  We chose this bread because we like organic bread that is bursting with rich flavor and tasty goodness.  Now, forget all other tuna melts.  Don't be bland!  Try this recipe!

Read more

Steal-Cut Oats Pilaf

steel-cut-oats-pilaf-gluten-free-my-body-my-kitchen-square-300x300

Made with steel-cut oats and spices, this fragrant pilaf is a great addition to a savory breakfast or even as an excellent substitute for rice in other meals.  Try it for your next meal prep!  This recipe is naturally gluten-free, vegan and freezer-friendly.

Read more

Red Velvet Pancakes

Red Velvet Pancakes made with beets and oatflour; gluten free
Quick, easy moist red velvet pancakes. These are pancakes are gluten free.  Try them with our Greek yogurt cream cheese topping.  These pancakes are also high in protein.
Read more

Blueberry Oat Pancakes

oatmeal blueberry pancake

These high protein pancakes are a great way to start your day!  Try them with your favorite topping.  These pancakes are gluten-free.

Read more

Comments are closed.