Super Easy Paleo Frittatas

I normally live on a breakfast of toast with banana and peanut butter, or cereal, or a breakfast sandwich. None of which are Paleo! So I needed to find a new breakfast idea that I could also eat on the go, because I always eat in my car on the way to work (oops #imalwaysonthego). Frittatas seemed perfect, and I knew if I made them in my Pampered Chef brownie pan they would be small enough to be portable. These can easily be made with non-Paleo ingredients (cheese…) but there are also tons of Paleo veggie and meat options too. Let me know what ingredients you use!

IMG_3884[1]

Super Easy Frittatas

  • Servings: 12 mini frittatas
  • Print

Ingredients:

  • 12 eggs
  • 1/2 cup milk (I use unsweetened almond for Paleo)
  • 1 tbsp olive oil
  • Spinach and tomatoes (or any ingredients you like!)

1.) Preheat oven to 375 F. Whip up eggs in a bowl with milk.

2.) Heat olive oil over medium heat and add any ingredients you would like until cooked. I wilted a small bag of spinach and added sliced Roma tomatoes and Italian seasoning. I want to try broccoli and sausage, or bacon, peppers and onions, or…so many options!

3.) Add cooked ingredients to the bowl of eggs. Mix together and pour into oiled (I used olive oil on a paper towel) muffin/brownie tin or baking dish. Bake for 20 minutes or until egg is firm.

**When they first came out of the oven, they were all puffed up over the top of the brownie wells (you can see it in the top picture). But by the time they cooled they had sunk back down. I bagged 6 servings of 2 frittatas and have been grabbing a bag each morning for breakfast; I heat them for 1 minute and they’re delicious!

Advertisements

Georgia Roadtrip, Grad School, and Eating Like a Caveman

Hey everyone! So it’s hump day and I have a had a busy weekend and week so far, from my roadtrip to Georgia to adapting to Paleo (two days in and going strong). Here are a few pictures from my weekend; my friend Nykita was a beautiful bride and we had a great time seeing her and visiting Atlanta. It was short lived (and a longggg ride) but a fun roadtrip!

IMG_3871[1]

Such a beautiful bride!

IMG_3870[1]

Pre-wedding selfie!

IMG_3838[1]

The trip would not have been complete without some Southern ribs and a Fat Tire…

…or possibly the largest peach in the world?

My sister is a manager at Dillards in SC…had to take a pic!

I also started grad school yesterday! I am only taking 2 classes since I work full-time, but I am still excited to get started. I am taking Experimental Study of Foods and Management of Food and Nutrition Services, both of which will come in handy as a dietitian (and just in the kitchen)!

Yesterday also marked day 1 of Paleo, which has been going quite well. I made frittatas for breakfast (recipe in the next post), Paleo-ized my salad for lunch, and had chicken skewers with broccoli for dinner at the bar. Tonight I am making sausage and sweet potatoes with peppers and onions!

Made my usual salad of spring mix, tomatoes, green peppers, cucumbers, and avocado while swapping walnuts and bacon for my usual feta and croutons. Was delicious with balsamic and olive oil!

Thanks for reading 🙂

Healthy Breakfast Ideas: “Smashed” Avocado Toast with Eggs!

Usually the weekends are when I find myself able to actually sit down and eat breakfast, as opposed to a quick on-the-go peanut butter and banana sandwich during the week. So I tend to want eggs, French toast, waffles…the whole 9 yards. I recently made this breakfast when I was craving something salty, since I had seen a recipe for “smashed” avocado on toast. I also love avocado, so I wanted to give it a try. It was delicious and kept me full all morning – win win!

Smashed Avocado Toast with Eggs

This is super easy: toast your favorite bread, then take 1/4 of an avocado and “smash” it on a slice with a fork, until it’s spread out on the toast. Top with a little salt and pepper and boom! You’re done. I made scrambled eggs with veggies to go with it, but you can serve it with whatever type of eggs you like. Enjoy!

Crock Pot Fiesta Chicken Recipe

I think I may have already expressed this, but I think the crock pot is one of the greatest inventions in the world. It makes life so much easier; I love being able to throw a bunch of stuff in it, go to work, and come home to a hot, ready-to-eat meal. I have also made it clear that I reallllly love Mexican food. So when I mix the crock pot with a Mexican recipe…it’s a great day. Here is one of the easiest, but also most versatile, crock pot recipes that I have made multiple times and it’s always delicious. My sister made a similar chicken dish in Myrtle and it inspired me to break out this recipe again. Let me know how you like it!

IMG_3738[1]

IMG_3739[1]

Crock Pot Fiesta Chicken

Ingredients:

  • 1 pound chicken breasts/tenderloins, frozen or raw
  • 16 ounces salsa
  • 1 can black beans (I used reduced sodium)
  • 1-2 cups frozen corn
  • 1 packet taco seasoning

Directions:

1.) Throw all of the ingredients into a crock pot, mix together, and cook on low for 8-10 hours, or until chicken is done. The chicken pieces can then be kept whole or shredded, and served with brown rice, in whole wheat tortillas, or simply eaten as is (a nice low-carb option). Endless possibilities!

Three-Cheese Chicken Pasta Bake

So I will start with a confession: dairy-free May failed 😦 However, I would say I at least succeeded in less-dairy May! I did well for about a week or two, but then I really started missing the feta in my salads, had a family party with pizza, etc. Yet I am glad I found the soy shredded cheese, because I think I will continue to use that in place of typical shredded cheese in many recipes! With that in mind, here is this week’s recipe, a tried-and-true favorite of mine (but it does contain dairy)! I have recently been making it with spaghetti squash, but I have also made it with traditional pasta and it is just as good. It’s a very filling dish with a tasty sauce that is easy to make and gets in some veggies as well as lean protein. And if you use spaghetti squash, it’s very low carb! I usually bake spaghetti squash, but this time I tried it on the crock pot since I had recently seen it done on Instagram…I thought it was much easier since I could cook it the day before. It does get a little mushy, but I still liked the taste! I put instructions below for both squash cooking methods.

IMG_3159[1]

IMG_3158[1]

828

IMG_3154[1]

IMG_3155[1]

IMG_3157[1]

1217

 

Three-Cheese Chicken Pasta Bake

Ingredients:

  • 1/2 lb chicken tenderloins, raw or pre-cooked
  • 1 large spaghetti squash [or pasta, cooked (about 3 cups)]
  • 1 package spinach leaves
  • 1 tsp basil leaves (or Italian seasoning)
  • 1 jar (14.5 oz) spaghetti sauce
  • 1 can (14.5 oz) diced tomatoes, drained
  • 1 tbsp diced garlic
  • 2 tbsp olive oil
  •  2 oz cream cheese (I use 1/3 less fat or Neufchâtel cheese)
  • Shredded soy/mozzarella cheese
  • Parmesan or feta cheese

1.) Heat oven to 375 degrees F. Cook pasta**.

2.) Heat olive oil and minced garlic in large skillet on med high heat, add spinach and cook until wilted. Add chicken (if raw) and basil, cook for about 3 minutes. Add sauce and tomatoes, bring to a boil. Simmer until chicken is done, then cut into bite size pieces. Stir in cream cheese.

3.) Drain pasta, pour into baking dish/Dutch oven (if chicken was pre-cooked, add bite-sized pieces of it here). Stir in sauce mixture with a handful of shredded cheese.

4.) Bake for 20 minutes or until bubbly. Sprinkle mozzarella and Parmesan/Feta cheese on top and bake for another 3-4 minutes.

**If you want to use spaghetti squash instead of pasta:

Oven directions: cut a spaghetti squash in half lengthwise, scoop out seeds and pulp in middle. Heat oven to 400 degrees F. Spray/brush olive oil and salt and pepper onto the inside of each half. Lay each half of the squash, open side down, on the sheet. Bake for about 45 minutes until the sides/bottom get slightly brown, the flesh can be easily poked, and the insides can be easily scraped out with a fork. Let cool. Scrape out all the “spaghetti” and put into a pasta strainer lined with paper towels to soak up excess water. Then use in place of pasta!

Crock pot directions: cut a spaghetti squash in half lengthwise, scoop out seeds and pulp in middle. Put both halves into crock pot, open sides touching, with 1/2 inch water in the bottom. Cook on high for 2.5 hours (don’t overcook, it will get really soggy!) Take halves out with tongs and let cool. Scrape out all the “spaghetti” and put into a pasta strainer lined with paper towels to soak up excess water. Then use in place of pasta!

Also, my sister sent me this article written by a fellow dietitian (I say fellow like I already am one); it is definitely a true and interesting read about nutrition and diet “fads” and why people think they may be doing something healthy that isn’t working!

The Eight Nutrition Trends That Drive This Dietitian Crazy

Happy Thursday!