Monday, June 17, 2013

Easy Nutritious Breakfast - Without Breaking the Calorie Bank

Usually breakfast is a fruit and vegetable smoothie, but today I decided to make one of my favorite omelets.

My omelets always have some of the following: spinach, mushrooms, asparagus, sweet peppers and chopped (cooked) bacon.

I decided to make it a simple spinach omelet, with a sprinkle of chopped bacon!

This breakfast is light, yet filling, and it has 18 grams of protein, just like that scoop of protein powder!  But you get to savor the taste and texture of this meal…..

I love bacon, but with all of the sodium in it, I have to figure a way to enjoy it without eating too much sodium. 

My preference for eggs for eating comes from the carton!  I buy regular shell eggs for cooking and I do have a favorite brand.  Feel free to substitute your favorite egg type, nutrients will differ, as most liquid egg products actually are egg whites with something like turmeric for coloring. I always add turmeric, so mine will always look a little ‘yellow’.

So….add this to your breakfast or brunch menus.

Spinach Omelet served with fruits 
 Breakfast - Spinach Omelet With Fruits
Egg, Spinach, Chopped Bacon
Spinach, fresh (1 cup, not packed or the amount you like)
Egg substitute, liquid (1/4 cup)
Egg white substitute, liquid (1/4 cup)
Pork bacon(1/2 slice baked, chopped)
Olive oil (sprayed approximately1/2 tablespoon for frying)
Spices for Omelet  - substitute any combination
Bragg's Organic Sprinkle, 24 herbs & spices Seasoning (1/4 tsp)
Ground turmeric (1/8 tsp)
Black pepper (1 pinch)
Onions flakes (1/4 x 1 tsp)
Cumin seed (1 x 1 pinch)
Italian seasoning (1/2 x 1 tsp)
Fresh basil (1/2 tablespoon)
Fruits and Vegetables - cut into wedges  - substitute any combination
Kiwi fruit, fresh, raw (1 medium)
Strawberries, fresh, raw (3 medium)
Tomatoes, fresh, raw (1 Campari)
Apricots (1 medium

I have about 5 of those Misto sprayers, that are great when a pan needs to be oiled. I switch up the garlic and canola with grape seed oil at times  I have also added one for white Balsamic vinegar!


I spray olive oil over the frying pan, and then place the spinach and spices in to allow the spinach to wilt, then sprinkle the bacon in.

The frying pan needs to be hot to cook the egg quickly without burning it.

Breakfast - Spinach Omelet With Fruits - saute spinach

Pour in the egg. If the frying pan is too hot, lift it off the heat a few seconds, as you continue with your omelet.

Tilt and shake the skillet to allow the egg to cover the sides of the frying pan. Use a spatula to loosen the sides and gently shake the frying pan so the omelet slides in the pan. Gently fold one side of the omelet over, continuously shaking it to prevent browning. Flip the omelet over to finish cooking.

this is not the same omelet, but this is how it looks in the frying pan..

folding the omelet

Serve with the cut fruit!    Apricots not added yet..

Breakfast - Spinach Omelet With Fruits no apricot

Servings: 1
 Nutrition (selectively listed): 265 calories, 11.6g total fat, 6.4g monounsaturated fat, 2.3g polyunsaturated fat, 0g trans fatty acids, <1g linoleic acid, <1g alpha linolenic acid, 2g saturated fat, 5mg cholesterol, 326.1mg sodium, 115.5mg calcium, 1048.3mg potassium, 109.6mcg folate, 173.9mg phosphorus, 36.2mg phytosterols, 1595.3mcg lycopene, 18.7mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, 112.2mg vitamin c, 1.5mg zinc, 24.3g carbohydrates, 5.6g fiber, 18.8g net carbohydrates, 14.2g sugar, 5.4g fructose, <1g galactose, 5.5g glucose, 0g lactose, <1g maltose, 2.4g sucrose, 18.3g protein.

Then of course,  I also love ‘flapjacks’ !    Pamela’s  pancake mix with melted DIY strawberry jam and banana…


and …then there are the days I do a frozen protein smoothie! This one includes broccoli and avocado!

green n yellow smoothie

All of these options are filling and keeps the hunger away, so one would not need to snack between meals.

© 2013

Saturday, June 8, 2013

Sugar Crusted Tropical Muffins - Gluten Free

If you like coconut flour and make your own almond milk, these muffins will be very easy to make.

Normally, I use coconut flour in cookies or in making crepes.  But, I had the remains from making DIY almond milk and did not want to freeze it.

The best way to describe these muffins is to say; they are lower-carb tender coconut muffins. 

The muffins can be made larger with baking time taking longer.  No butter or spread is needed. They are best at room temperature.

Maybe a better name would have been Sugar Crusted Pineapple Coconut Muffins

Sugar Crusted Tropical Muffins - Gluten Free

Sugar Crusted Tropical Muffins



Dry Mix

3 tbsp coconut flour
1 tbsp tapioca flour/starch
3/4 tsp baking soda
1/4 tsp cream of tartar
Wet ingredients and Fats
2 tbsp Sugar, granulated
1/4 cup granulated Stevia (used Stevia in the Raw)
2 Tbsp coconut oil
2 tbsp butter
1 tsp orange or pineapple extract
2 eggs
1/3 cup almond meal (left-over from DIY almond milk) should be moist

Add In

1/4 cup shredded coconut, unsweetened, ground
1/3 cup cooked, unsweetened pineapple, drained, finely diced

1 Tbsp Turbinado sugar


Whisk together Dry Mix; set aside.

Preheat oven to 350 ° F. and line 10 cups of a 12- cup muffin pan with paper liners.
Finely dice the pineapple, set aside. Pulse the coconut until finely ground.  It will take on a creamy look.

Pulse the almond meal again in a small food processor, set aside

 Sugar Crusted Tropical Muffins - ingredients 2

Beat butter and coconut oil with the sweeteners until fluffy, scrape down the bowl and beaters.  Beat in the eggs until fluffy, scraping down bowl.  Beat in the flavoring

 Sugar Crusted Tropical Muffins -Wet ingredients

Beat in the almond meal until fluffy, scrape down the beaters and bowl.
Beat in the Dry Mix until fluffy, scrape down the beaters and bowl.
Beat in the coconut until fluffy, scrape down the beaters and bowl.
Beat in the pineapple and repeat scraping down.

Sugar Crusted Tropical Muffins - adding almond meal

Sugar Crusted Tropical Muffins - adding Dry Ingredients

Sugar Crusted Tropical Muffins - adding coconut

Sugar Crusted Tropical Muffins - adding pineapple

Gently scrape down the bowl and beaters and gently fold the batter with a spatula to incorporate any pineapple that was attached to beaters.

Gently spoon batter into the prepared muffin tin.  Do not push down on the batter.  Use a toothpick to gently swirl the batter to make it more even.  It does not need smoothing as that will happen when baking.

Sugar Crusted Tropical Muffins - b4 oven full count 2

Sprinkle  the Turbinado sugar over the muffin tops, dividing it evenly.

Sugar Crusted Tropical Muffins - b4 oven

Bake for 17-20 minutes, middle of oven or until the tops spring back when lightly touched and the tops begin to lightly brown.

Remove from oven and allow cooling.

unfortunately, the camera battery was depleted when they came out the oven…..

 Servings: 10

Nutrition (per muffin as prepared): 119 calories, 8.8g total fat, 1.7g monounsaturated fat, <1g polyunsaturated fat, 0g trans fatty acids, <1g trans-monoenoic fatty acids, <1g trans-polyenoic fatty acids, <1g linoleic acid, <1g alpha linolenic acid, 5.8g saturated fat, 48.4mg cholesterol, 42.3mg sodium, 38.6mg calcium, 48.8mg potassium, 6.2mcg folate, 65.9mg phosphorus, 0mcg lycopene, 3.3mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, <1mg vitamin c, 3.5IU vitamin d, <1mg zinc, 8g carbohydrates, 1.5g fiber, 6.5g net carbohydrates, 4.8g sugar, <1g fructose, <1g galactose, <1g glucose, <1g lactose, <1g maltose, <1g sucrose, <1mg stigmasterol, 2.2g protein.

The muffins may be stored covered on the kitchen counter in a cool dry (not humid) kitchen for up to at least 2 days.  A warm and humid area will cause mold to grow.  The coconut flavor becomes more pronounced after the first 24 hours.

These are tender muffins, but the texture of the coconut is slightly noticed.  They are not chewy.

© 2013