Thursday, July 19, 2012

Veg Out

It's much more promising to veg out with veggies instead of chips. 

My habit this week is to incorporate at least two servings of veggies into one of my meals/snacks throughout the day. I'll admit, it's not that I despise veggies, it's that I seriously have no idea how to be creative with them. When I think veggies, I think raw carrots dipped in hummus or ranch, or steamed. Nothing wrong with that, but it's a sure shot way to get bored.

Last night I whipped up some mini veggie frittitas so that I had my breakfast taken care of for almost the rest of the week, pretty slick. Here's how:

1 red pep
1 bunch of asparagus (give or take, your choice)
1 small onion
Cheese (I used colby jack but I'm think swiss next time to switch it up)
1 1/2 tbsp oregno
1/4 tsp salt
1/8 tsp pepper

Keep in mind that these are just guidelines. Next time I may throw in some more broccoli and try adding green pep. The sky is the limit, just get your share of veggies!

After everything has been cut up, saute together in some extra v-olive oil for about 5 minutes, or until the onions turn clear. Set aside in separate dish to cool.

Next, take 8 eggs (you can add a few more if you have extra veggies) in a mixing bowl with salt/pepper/oregano/cheese and mix together. After your veggies have cooled, add them with the egg mix. Make sure they are cooled off because we don't want them actually cooking the eggs. 

Spoonful into muffin tins that have been generously coated with non-stick spray and bake for 20-25 minutes @325. I top with a little more cheese and some hot salsa before I eat them.

Store in a container and your breakfast is ready for the rest of the week! Slick eh?

Or give these a whirl for any side dish-

Step 1: pick out your veggies - I go for cauliflower/broccoli/asparagus
Step 2: little extra v-olive oil/salt/pepper/and whatever seasoning you please - mix with your veggies
Step 3: lay out on a pan and bake @325 until they've reached the crispiness you like

There are PLENTY of other ways to get your fair share of veggies and as I try more I'll report back. Till next time, how do you veg out?

Thursday, July 12, 2012


In the midst of writing in my nutrition journal for the day, I had a brilliant idea to share my journey with you. Simple, easy recipes that are actually doable. Each week I have a new task to work on, so I can eventually form a habit out of it, which leads to experimentation in the kitchen by yours truly. 

*The majority of the recipe ideas come from what my nutritionist sends my way but, you learn how to tweak them to your liking nonetheless.

Week 1: Eat an actual breakfast within 30 minutes of rolling out of bed

Not entirely too difficult, it was just a matter of me giving myself time to do so. That, and having an array of options in my fridge. I will say though, there is something about fixing yourself breakfast and watching a stream of coffee flow from the Keurig into your cup as you sit at the breakfast bar.

After the first week, I have discovered a few fave breakfast ideas that I have dubbed as my go-to thus far. 

Breakfast scramble & Greek yogurt parfait anyone?

If I have time in the morning I go for the breakfast scramble - here is what I use:

1. Broccoli slaw from Trader Joe's (literally a bag of shredded organic broccoli and carrots)
2. Black beans
3. Red/green peps
4. 100% cage fee liquid egg whites from Trader Joe's 
5. Cheese
6. Salsa

Saute #1-3 in a bit of extra v-olive oil and set aside in whatever you plan on eating the finished product in. Next, cook up the eggs and add to the veggies, then top with cheese and salsa. Voila! Breakfast scramble!

If I'm crunched for time I whip up a parfait - here is what I use:

1. Greek yogurt from Trader Joe's (either vanilla or honey)
2. Any kind of fresh fruit
3. Nuts (usually raw crushed walnuts or raw almond slivers)
4. Flaxseed

I don't think I really need to elaborate on how to prepare this one, but be sure if you're not an avid flaxseed user, start with about 1tsp, unless you have all day to spend at home!

Aside from these two dishes, the infamous apple and almond butter paired together are a never fail in my book. 

As I discover more I'll share with you guys, but for now, share with us what your favorite breakfast recipes are and I'll feature them on Troc Talk!