High Protein Breakfast Muffins (Gluten, Nut and Dairy Free)

Posted on January 04 by
in Blog

Ingredients

7 large egg whites
3 large whole eggs
1 mashed banana
1/3 cup oat bran
1/4 cup chia seeds
1 teaspoon pure vanilla extract
1 teaspoon ground cinnamon
2 tablespoons ground flaxseed
1/2 cup berries (optional)

Instructions

Preheat oven to 375°F.
In a medium-sized mixing bowl, combine all ingredients, except for the berries, and mix until uniform consistency forms. Fold in the berries, if desired.
Pour into silicone muffin tins and bake at 375°F for 15-20 minutes, or until a toothpick inserted comes out clean.
Let cool and enjoy! Store in an airtight container in the refrigerator. To reheat before eating (if desired), microwave for ~30 seconds.

Note: For a sweeter muffin, you can add a few packets of Stevia. Nutrition Facts (per 3 muffin serving): 235 calories, 9.5g fat, 150 mg sodium, 23g carbohydrates, 8g fiber, 15.5g protein

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Vegan Creamy Pumpkin Soup

Posted on December 18 by
in Blog

Ingredients

1 tablespoon extra virgin olive oil
½ cup finely diced carrots
½ cup finely diced onion
1 cup finely diced yukon gold potato
1.5 cups pumpkin puree
3 cups vegetable stock
½ cup dry white wine
1 tablespoon white wine vinegar
1 teaspoon kosher salt
½ teaspoon black pepper
balsamic glaze for garnish
extra virgin olive oil for garnish
finely chopped chives for garnish

Instructions

1. In a medium dutch oven, add olive oil over medium heat
2. Add carrots, onions, and potatoes and stir
3. Cover and let cook for 10 minutes or until soft
4. Add pumpkin, stock, wine, vinegar, salt and pepper
5. Using an immersion blender, blend until smooth (this can also be transferred to a blender)
6. Bring to a simmer and simmer for 15 minutes, uncovered
7. Divide into 4 portions and garnish each bowl with a drizzle of balsamic glaze, olive oil, and chives

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Holiday Stress...

Posted on December 14 by
in Blog

Don’t let stress steamroll your holidays or sabotage your health at any time! Here’s some stress-busting tips…..

Ensure a good night’s sleep – Reduce exposure to blue light and engage in relaxing bedtime routine to help reduce cortisol levels.

Control cravings by minimize the stress draining effect on important neurotransmitters, like serotonin. PS: low serotonin is related to low melatonin, which affects sleep quality.

Employ mindful practices such as yoga and meditation to mitigate anxiety-promoting neurochemicals.

Don’t isolate – seek support and enjoy the company of positive-minded family and friends.

Warm Spinach Salad

Posted on December 13 by
in Blog
Ingredients
 
Dressing
  • 1/4 cup mayonnaise
  • 3 tablespoons olive oil
  • 3 tablespoons red wine vinegar
  • 2 tablespoons sugar
  • 2 teaspoons dijon mustard
  • 3 tablespoons grated Parmesan cheese
  • salt and fresh ground pepper to taste
Salad
  • 3 strips organic, nitrate free bacon
  • 1 tablespoon olive oil
  • 1/2 medium sweet onion sliced into thin strips
  • 6 crimini mushrooms sliced
  • 3 ounces Halloumi cheese
  • 5 cups baby spinach
  • 2 hard boiled eggs peeled, sliced in half or chopped
Instructions
 
  1. To make the dressing, combine all of the ingredients in a jar. Cover and shake well. Set aside.

  2. Cook the bacon in the microwave for about 3-4 minutes or until crisp. Set aside to cool. Crumble the bacon when it is cool enough to handle.

  3. Heat the oil in a nonstick frying pan over medium-high heat. Add the onions and let them cook until wilted.

  4. Add the mushrooms to the pan with the onions. Reduce the heat to medium, and let the vegetables cook until the onions are golden brown and caramelized. Stir the vegetables occasionally.

  5. When the onions and mushrooms are cooked, move them to the sides of the pan, and add the cheese in the middle. Turn the heat up a bit and let the cheese cook for about 3 minutes on each side. It should be just lightly golden brown and starting to melt.

  6. While the cheese is grilling, add the spinach to a large mixing bowl and toss it with as much of the dressing as needed. You may have dressing leftover. 

  7. Remove the pan from the stove, and add the dressed spinach. Toss everything in the pan, or if preferred, add everything back to the mixing bowl and toss to combine with the dressing.

  8. Garnish the warm salad with the crumbled bacon and sliced/chopped eggs.

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