Egg White with Greens Frittata Sandwich

 

egg-white-fritatta

Ingredients:

2 cups of all egg whites

½ cup of cooked chopped broccoli
½ cup frozen and defrosted or steamed fresh spinach

½ cup of chopped bell pepper (any colors)

3 scallions chopped finely

½ tsp. dried oregano

Fresh ground black pepper to taste

8 large fresh washed romaine leaves (or similar for “bread”)

2 Tablespoons Walden Farms  zero calorie dressing of your choice

 

 

Directions:

  1. Heat a skillet to medium heat and coat with non-stick cooking spray.
  2. Add chopped broccoli, peppers, spinach and onions and cook until tender.
  3. Beat egg whites, oregano and pepper together and then pour over the veggies in the skillet.
  4. As the eggs begin to cook from the middle out, gently lift the edges of the egg with a spatula so that the mixture and flow out to the sides and bottom of the skillet.
  5. Cook until the eggs are cooked through but still moist.
  6. Cut the skillet into 4 even pieces.
  7. Place each piece on a Romaine leaf and spread lightly with dressing. Sandwich with a second leaf.

 

Enjoy! Makes 4 Servings!

 

Nutritional Information.

  • Serving size: 1 sandwhich
  • Per Serving: 100 Calories, 1  fat, 4 g carbohydrates, 14 g proteins

Spanish Turkey Meatball Soup

spicey-turkey-soup

 

Ingredients:

1 pound of 93% or better lean ground turkey

1 cup frozen and defrosted spinach

Whites from 2 large eggs

2 teaspoons of group cumin

1 teaspoon of ground black pepper

2 teaspoons of dried oregano

2 teaspoons parsley flakes

1-tablespoon balsamic vinegar

1 cup of diced yellow onion

2-3 diced Poblano or other chili peppers (depending on how much spice you like)

6 cups of low sodium chicken broth or home made stock

½ cup of cook cauliflower rice

2 tablespoons of limejuice

2 tablespoons of water

1-2 minced jalapeños

2 tablespoons of minced cilantro

 

uncooked-meatballs

 

Directions:

  1. Combine turkey, spinach, egg whites, 1 tsp. of the cumin, ½ tsp. of the ground pepper, and 1 tsp. of the oregano in a mixing bowl mixing gently until evenly combined.
  2. Line a large cookie or baking sheet with wax paper.
  3. Shape turkey mixture into small 1.5-inch balls and place on the wax paper.
  4. Place sheet of ready to cook meatball in the refrigerator for now (about 20 minutes)
  5. In a large soup pot heat the water and limejuice to medium high and add the diced yellow onion and cook for about 3 minutes.
  6. Next add the Poblano peppers and the remainder of the spices and cook for an additional 2 minutes.
  7. Now add the broth and turn the heat to high in order to bring to a boil.
  8. Once the broth has reached a boil take the heat down to simmer.
  9. Slowly and carefully spoon the meatballs into the simmering broth.
  10. Simmer for 8-10 minutes.
  11. Next add in the cauliflower rice and cook stirring as needed for 5-7 minutes.
  12. Remove the soup from heat and garnish with the jalapeno, cilantro, and lime slices if wanted.

Enjoy! Makes about 6 servings!

Nutrition information

  • Serving size: about 1⅔ cups
  • Per serving: 250 calories 5 g fat (1.5 g sat);  7 g fiber;  12g carbohydrates; 29 g protein

Spiralized Zucchini Shrimp Scampi

Try this delicious Green and White recipe!

2ndshrimpscampi

Ingredients ( 2 servings):

12 shrimp (deveined and deshelled)

1 tbsp minced garlic

¼ cup finely chopped shallots

4 tbsp fresh squeezed lemon

2 tsp lemon zest

3 medium peeled zucchinis spiralized

2 cups fresh washed baby spinach

2 tbsp fresh chopped parsley

1 sprinkle of red pepper flakes

1 sprinkle of ground black pepper

1 tbsp Olive oil

just a dusting or non-stick spray

Directions:

  1. Cook the garlic and olive in a large lightly sprayed skillet for about 1 minute on medium heat.
  2. Next add the scallions and shrimp. Season with pepper flakes and black pepper and cook for about 2 minutes.
  3. Once the shri
  4. mp are starting to sear on one side flip them and add them lemon juice and zest. Cook for another 2-3 minutes and then set shrimp aside.
  5. Add the zucchini noodles and baby spinach and stir for about 5 minutes. Add the shrimp back in and toss to mix.
  6. Plate the mixture and garnish with chopped parsley.
  7. Makes 2 servings.

Go GREEN and WHITE with these DELIGHTS!

 

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How to make a green smoothie: Add liquid (water), and base (kale/spinach/romaine) first and blend until liquefied . Add additional ingredients slowly and blend until desired consistency.

Green Detox Smoothie:

1 cup chilled green tea
1 cup cilantro
1 cup baby kale (or substitute in another leafy green)
1 cup sliced cucumber
1 tablespoon or more of fresh ginger, chopped or grated
Add the juice of 1 or more lemons to taste.

Kale Ginger Zinger Smoothie:

1 cup sparkling water
1 cup baby kale or chopped kale with center rib removed
1 tablespoon fresh ginger, chopped or grated
¼ cup mint leaves
Add the juice of 1 lime or more to taste.
4-5 ice cubes or more as desired.

Turkey Zucchini Meatballs:

Ingredients:
1 pound lean ground turkey
2 egg whites
1 large Zucchini, grated
6 chopped scallions
2 tablespoons chopped mint leaves
2 tablespoons chopped cilantro
2 large garlic cloves minced or finely chopped
1 teaspoon ground cumin
½ teaspoon cayenne pepper
½ teaspoon fresh ground pepper

Directions:
Preheat oven to 425 F.
Line baking sheet with waxed paper.
Combine turkey, zucchini, scallions, egg, mint, cilantro, garlic and spices.
Shape meatballs (about 2.5 tablesoons per meatball)
Set meatballs on a plate (should make about 18).
Warm a skillet and coat with non-stick spray.
Brown the meatballs on all sides, should cook for about 4 minutes if you cook half the batch at a time..
Transfer the browned meatballs to the baking sheet.
Repeat with the second half of the meatballs.
Place the baking sheet in the preheated over for 6-7 minutes or until cooked fully.
Serve with green veggies!

Recipe of the Day: “Start Your Engine Green Juice”

Cleansing and can’t muster eating whole veggies for breakfast? Try this fresh juice!

Ingredients:

1 large cucumber

1+ cup kale leaves (large handful)

1+  cup romaine lettuce  (large handfull)

2 celery stalks

1 large broccoli stem

1/2 lemon peeled

1/2 lime peeled

1 medium apple (preferably green) if needed for taste

Directions:

1. Wash all ingredients

2.  Juice all ingredients.

4. Blend in additional ice if wanted.

5. Makes 1 serving.

6. Enjoy immediately

 

Recipes of the Day: Lauren’s Favorite Smoothies!

Starting next week, my Summer Shape Ups will all begin replacing 1 meal per day with a nutrient rich smoothie.  So I will start posting more recipes for you to try to get your taste buds ready for this challenge!

Chocolate Blackberry Protein Smoothie

Ingredients:

1 cup frozen blackberries

1/2-1 whole fresh or frozen banana

1 cup unsweetened vanilla almond milk

1 heaping scoop of chocolate protein powder

1-2 cups for fresh washed spinach

Handful of ice cubes

Directions:

1. Pour almond milk  into the blender, blend and slowly add in spinach until liquified.

2. Next add in the remaining ingredients and blend for about 1 minute until desired consistency is achieved.

3. Enjoy!

PB & J Smoothie

Ingredients:

1 cup of fresh strawberries

1 or 1/2 fresh or frozen banana

1 or 2 tsp of all natural peanut butter

1/2 cup of plain fat free greek yogurt or skim milk

1-2 cups of fresh washed spinach

1 handful of ice cubes

Directions:

1. Pour the yogurt or milk into the blender, blend and slowly add in spinach until liquified.

2. Next add in the remaining ingredients and blend for about 1 minute until desired consistency is achieved.

3. Enjoy!

Recipe of the Day: “Chocolate Protein Power Punch Shake”

Ready to replace one meal per day with a nutritous shake? Here is a great one to try!

Ingredients:

1 cup unsweetened vanilla,chocolate or plain almond or coconut milk

1 quarter cup organic pasteurized egg whites

1 scoop chocolate whey protein powder

Handful of raw nuts, preferably pecans, cashews, almonds, or Brazil cut in pieces

1/2 small cooked sweet potato, peeled.

2 tsp dark cocoa powder

1/2 cup of ice cubes

To taste and for added sweetness consider adding: 1-2 packets of stevia, 1 tsp cinnamon, 1/2 frozen banana, 1 tsp vanilla extra, 1/4 tsp sea salt,  or 1 tsp peppermint extract.

Directions:

1. Pour liquid base (coconut or almond milk), egg whites and nuts into the blender and blend until nuts are pureed.

2. One at a time, add the rest of the ingredients, and blend until creamy.

4. Blend in additional ice if wanted.

5. Makes 1 serving.

6. Enjoy immediately

 

Recipe of the Day: “Kale Smoothie”

Starting next week, my Summer Shape Ups will all begin replacing 1 meal per day with a nutrient rich smoothie.  So I will start posting more recipes for you to try to get your taste buds ready for this challenge!

Ingredients:

2 cups washed and chopped/ de-stemmed kale

2 scoops plain or flavored whey protein powder, 1 cup greek yogurt, or 3 ounces of tofu.

1 cup of berries

1 medium banana

1 1/2 cups of unsweetened almond milk or water

Handful of ice cubes

For an extra bonus add 1 tablespoon  of flaxseed, chia seeds or cocoa powder.

Directions:

1. Pour liquid base (water or almond milk etc) into the blender, and slowly add in chopped kale until liquified.

2. Next add in the protein  and mix well.

3. Following with the remaining ingredients and mix until desired consistency is formed.

4. Blend in additional ice if wanted.

5. Makes 2 servings.

6. Enjoy immediately

 Nutrition Content: Calories approx  320, Carbohydrates approx. 30 grams, Protein approx 32 grams, Fat approx 8 grams

 

Recipe of the Day: “Veggie and Egg Muffinless Muffin”

Great for breakfast or anytime! Try this simple recipe for a quick and easy on the go  protein and vitamin filled meal or snack.  Makes 12 servings.

Ingredients:

 12 organic large eggs

1 cup of chopped broccoli

1/2 cup of chopped mushrooms

1/2 cup of chopped peppers any variety

1/2 cup chopped spinach, kale or chard, or ground in blender or food processor

1/4 cup finely chopped onions

2 tablespoons of finely chopped jalapeño

Olive, coconut or similar oil to lightly grease pan

Directions:

1. Preheat oven to 350 degrees

2. Lightly scramble eggs in a large bowl using a fork.

3. Lightly grease muffin trays, on bottoms and sides of cups.

4.  Add chopped veggies to the egg mixture and stir, add ground black pepper to taste.

5.  Fill muffin tray cups with the egg/veggie mixture , stop a little below the top of each cup.

6. Bake in preheated over for about 15 minutes or until lightly browned.

 Nutrition Content:

Calories approx 100, Carbohydrates approx. 4 grams, Protein approx 8grams, Fat approx 5 grams

 

Recipe of the Day: “Meal Replacement Smoothie”

Here is a quick and basic recipe for a protein smoothie to use as a meal replacement!  Try replacing 1 meal per day with this smoothie to boost your weight loss and energy!

Ingredients:

2 cups washed and chopped spinach

2 cups water, coconut water, or unsweetened almond milk

1 medium banana or mango sliced (frozen)

1 cup mixed berries (frozen)

1  heaping scoop unflavored or vanilla protein powder ( I like Met-Rx or BioChem Vanilla whey protein)

2 teaspoons chia seeds

Directions:

1. Pour liquid base (water or almond milk etc) into the blender, and slowly add in chopped spinach until liquified.

2. Next add in the protein powder and mix well.

3. Following with the fruit and chia seeds and mix until desired consistency is formed.

4. Blend in additional ice if wanted.

5. Makes 2 servings.

6. Enjoy immediately

 Nutrition Content: Calories approx  287, Carbohydrates approx. 30 grams, Protein approx 25 grams, Fat approx 5 grams