Tag Archives: breakfast

Clean Chicken Salad

23 Nov

This weekend hubby and I had the pleasure of hosting a baby shower for an awesome couple stationed here with us. I love hosting parties but I always struggle over the menu… I want to make sure it’s food everyone will enjoy but I refuse to give up all of my healthy alternatives. So, of course, we had a baby cake and some desserts but I also made the mini quiche (which were a huge hit) and a healthy fall chicken salad.

Glimpse of the invitations

A Glimpse of the invitations

I’m kicking myself because I took barely any pictures but here’s the recipe…

You’ll need:

  • 3/4 C plain Greek yogurt
  • 1/2 C dried cherries
  • 1/2 C chopped walnuts
  • 1 pear (diced)
  • 2 tbsp lemon juice
  • 1.5 lb shredded chicken (if you buy canned to save time, make sure it’s in water)
  • salt and pepper to taste

Combine all ingredients and enjoy! Serve on it’s own or with whole grain crackers

Do you have a healthy go-to dish for when you entertain? What are some of your favorite party recipes?


Quinoa Pancakes

13 Jan

Sunday is usually pancake or french toast day in our house… or just anything other than our normal weekday breakfasts of eggs. So last night I was looking through Pinterest (as usual) and came across Quinoa Pancakes from FitSugar. I edited the recipe a bit but the picture is from them since I didn’t get one this morning before hubby started eating them 😉 To be honest, they looked like pancakes.

  • 1 C cooked quinoa
  • 3/4 C flour (I use a Gluten Free blend, whole grain would work too)
  • pinch of baking soda (about 1 tsp)
  • pinch of salt (maybe 1/2 tsp)
  • 1 egg, 1 egg white
  • 1 tbsp melted butter **next time I’m going to try substituting apple sauce instead, I think it would work really well for this
  • 1/4 C 1% milk
  • 1/2 tsp almond extract
  • 2 tbsp pure maple syrup (agave would prob. work)
  • bananas or berries to serve
  1. Whisk together flour, quinoa, baking soda, and salt. Then whisk in milk, eggs, syrup, almond, and butter.
  2. Coat skillet with baking spray (I use canola oil) and heat over med-high
  3. Drop batter into skillet and cook until bubble appear on top- flip and cook on other side until light brown. Serve with fresh fruit toppings.

We used bananas since it was what we had in the house. Hubby liked it with some apple butter and banana on it. I liked it with just the fresh fruit topping.

Estimate of nutrients per 1 pancake: 73 Cal, 2.4g Protein, 2.3g sugar, .5g fiber, 11.8g carbs, 1.8g fat

quinoa pancakes


Mini Quiche

31 Jul

Tonight I made breakfast for dinner… yum! I combined a bunch of different quiche recipes to make them healthy but still tasty.

  • 12 strips turkey bacon
  • 5 eggs
  • 7 egg whites
  • 1 cup whole milk (or really any type of milk you want)
  • 3/4 C reduced-fat shredded cheese
  • salt and pepper to taste

Preheat oven to 350. Place the bacon in each muffin “tin”, wrapping it around the edges (so the bacon will wrap around the quiche). Mix the other ingredients and pour into the muffin tin, each about 1/2 – 3/4 full. Bake for 35-40 min and enjoy!

Makes 12. Other variations: add spinach or other veggies, pre-cook the bacon and tear it up to mix it in.


Breakfast Smoothie

3 Jul

This morning (per usual) I was running behind so I quickly threw things into a blender and made a smoothie to go. It actually turned out really well, I wish I had blended it more but, hey, I made it to class on time.

1.5 C 1% Milk (or just use more water if you’re dairy free)

1 C Water

2 scoops Vanilla Protein

.Raspberries (I just threw about a handful and a half in so… 1.5 C?)

1 C GF Oats


Blend it to a consistency you like and you’re good to run out the door!

For lunch I had hummus on cucumbers and scrambled some egg whites (4) with a touch of cayenne pepper. So far so good 🙂 I’m about to go get some cardio in and then am going to a pole class tonight.

Homemade Apple Cinnamon Oatmeal (GF)

3 May

This morning I woke up and realized… I need to go to the grocery store. I have no eggs (therefore can’t make scrambled eggs, protein pancakes, or any of my other morning go tos) and I am down to only apples for fruit… So I got creative. Normally I make oatmeal and add in bananas or berries but that wasn’t an option this morning. So here’s what I did:

Diced 1 small apple and sauteed it (I just used a little bit of canola oil, since it’s what I have) with cinnamon

Made the oatmeal (I use Bob’s Red Mill, Gluten Free oats) and added in flax seed

stirred in the apples as they got soft

Topped with just a little brown sugar

I think it would be even better if I sauteed the apples in coconut oil, with that you probably wouldn’t need the brown sugar.

I’m sure if I googled, I’d find tons of homemade oatmeal recipes but for now… It’s amazing what can happen when you’re scrounging through empty shelves 🙂

I’m trying a new workout today so I’ll post either later or tomorrow about that!




Breakfast foods

10 Mar

Good morning! One thing I love about weekends is I have time to make a great breakfast. My go to is scrambled eggs, a piece of multi-grain toast, and fruit. Since I started training, the eggs have changed into 2-3 egg whites and 1 egg for all the protein but less cholesterol etc. I think it tastes just as good (sometimes better with seasoning!) and I can have a full balanced plate of food for around 250 cal.

Busy mornings are a different story. I get up and talk to my fiance (we’re long distance) and have about 40 min to get ready for clinical or work and out the door. On these mornings I have 2 favorites, one is oatmeal. I have celiac disease so I buy gluten free oatmeal,  my favorite is Glutenfreeda apple cinnamon. If you eat gluten free and can’t find it, it’s super easy to make your own with GF oats and just add in some fruit and a touch of brown sugar! If you aren’t GF just make sure to read labels and watch the amount of sugar in instant oatmeals.

When I’m really in a hurry, I make peanut butter and honey toast and throw a banana in my bag. This is usually what I opt for if I have a morning workout too. It gives me all the carbs and sugar for a boost but the protein keeps me energized through the workout. If that’s the case, I usually make a protein shake for after  or I’ll come back and just make eggs and fruit (smaller portion, no toast) as a recovery meal. Sugars, like in fruit, are necessary to get the protein to your muscles so might not be the best snack at 10 pm but a great option around workouts or in the morning. …I’ll admit though I get a sweet tooth at night and then I figure fruit is better than chocolate if I don’t have any chocolate protein bars made. (Jamie Eason from Bodybuilding.com has some great protein bar recipes!)

What are your favorite healthy breakfasts?