#htmlcaption1 A good laugh and a long sleep are the best cures in the doctor’s book. Physical fitness is the first requisite of happiness. #htmlcaption2 A fit body, a calm mind, a house full of love. These things cannot be bought – they must be earned.

Monday, May 2, 2022

Low Carb – Make Ahead Breakfast Veggie Loaded Egg Muffins

 One of the most common meals that are compromised when it comes to healthy eating is breakfast. I’m sorry to say but no, that muffin you grabbed on the way to work or the granola bar you ate is not as healthy as you think. Be sure to scroll down to try out one of my favourite make ahead breakfasts that is packed with protein!

Is breakfast really the most important meal of the day?

Breakfast was often considered the most important meal of the day and to be honest I’m wondering if this was pushed more by cereal companies. Growing up, carb heavy cereal options are usually the go-to and looked at as an essential part of breakfast. If you think about most breakfast options, they are often very high in carbs. However, the last thing you want to do is start your day with fast digesting carbohydrates, only to feel hungry and a crash in energy a few short hours later. By doing this, you are setting yourself up for a day filled with energy crashes, hunger, and random snacking.

So the answer to the question of if breakfast is the most important meal of the day, is that it depends. 

If you are one of those people who wake up and aren’t hungry first thing in the morning, then don’t have breakfast. You can follow an intermittent fasting type of schedule. However, if you find yourself feeling very hungry later on in the evening, it may be a sign that you need to eat more earlier in the day.

On the other hand, if you wake up feeling hungry and looking for something to fuel you, a protein rich and fibre filled  breakfast will be more beneficial for you. 

Importance of the right type of breakfast

If you are a breakfast person, what you eat to start your day is just as important. You want to avoid carb heavy breakfasts such as cereals, granola bars, muffins, donuts, etc. You also want to be mindful of the sugar being added to your morning coffee.

Instead, focus on PROTEIN!

The right amount of protein will help you feel fuller, not spike your blood sugar levels, and provide you with a sustained source of energy. This doesn’t mean that you can’t have any carbohydrates, but make sure they are slow digesting complex carbohydrates with fibre like oats or whole grain sprouted bread. You can also add in healthy fats such as nuts and seeds or avocado.

Setting yourself up for a healthy breakfast

Regardless if you are rushing out to work or school or have little people depending on you to be fed, mornings can feel chaotic, which is why breakfast is often overlooked. The key to making time for breakfast is preparing ahead of time. Yes, I’m talking about meal prepping and no, you don’t have to spend hours in the kitchen. Start with one recipe you can make that will help you make healthier choices throughout the week. These Veggie Loaded Egg Muffins are a great option! These store really well in the refrigerator in an airtight container and can be reheated in a toaster oven. Have them on their own or make into a sandwich with whole grain sprouted bread. Depending on your goals, you want to aim for 20-30g of protein at breakfast, so you can have 3-4 of these Egg Muffins.

These Veggie Loaded Egg Muffins are an excellent option to start your day because they are packed with protein. This recipe uses a combination of whole eggs and egg whites to keep the protein content high. One egg muffin gives you 7g of protein! They also have 3 cups of veggies. You can use the listed veggies or change them up based on what you have at home.

Veggie Loaded Egg Muffins

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SERVINGS  Egg Muffins
CALORIES 75.3 kcal

INGREDIENTS
  

  • 6 whole eggs
  • 1 cup egg whites
  • ½ cup milk
  • 1 red pepper chopped
  • cup spinach chopped
  • 1 cup broccoli chopped
  • ½ cup green onions chopped
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp red chili powder
  • ½ cup cheese shredded

INSTRUCTIONS
 

  • Preheat oven to 350oF
  • In a large bowl, whisk together eggs, milk, chopped veggies, and spices.
  • Pour equal amounts of mixture into a silicone muffin pan or in 12 silicone baking cups.
  • Top each egg muffin with cheese.

Notes: Silicone cupcake baking cups work the best as the eggs don’t stick. If you are using a metal pan, be sure to use cupcake liners.

    NUTRITION

    Calories: 75.3kcalCarbohydrates: 2.5gProtein: 7.1gFat: 4.2gFiber: 0.6gVitamin A: 994.9IUVitamin C: 25.3mgCalcium: 63.5mg

    How to Make a Healthy Smoothie

     Smoothies can be a very healthy breakfast option but a smoothie is only as good as what you put in it. Smoothies can be a great breakfast on-the-go option, packed with a lot of nutrients. However, it is very easy for the smoothie to be too high in calories and carbs, making it a less than ideal choice to start your day with. 

    It isn’t that smoothies themselves are bad for you, but rather many smoothies are packed with way too much fruit with some sort of liquid base. Some store bought options may also have added sugar, which is a big no!

    Don’t just add fruit and milk and call it a smoothie – this ends up being too high in carbs (even though these are natural sugars). Especially for a main meal, you need your protein and healthy fats.

    A smoothie can be a great addition to a healthy balanced diet. You should be consuming 5-10 servings of vegetables and fruit in a day, which can be a challenge for some people. Smoothies are a great way to pack in 2-3 servings of veggies and fruit easily. 

    Smoothies are also a great on the go option if you don’t have time in the morning to sit down for a meal. If done correctly, you can get the right amount of macronutrients in a cup! 

     

    5 Things to Add To Make Your Smoothie Actually Healthy:

    1. Protein

    Protein is often overlooked in smoothies when it is actually a key macronutrient for not only smoothies but every meal.

    It will help you feel fuller, manage your blood sugar levels, and help maintain muscle. The goal is to get at least 20g of protein to make it a full meal replacement.

    Examples: plain Greek yogurt, protein powder, silken tofu

     

    1. Healthy Fats

    Healthy fats also help making your smoothie more filling.

    Be careful to not overdo it as the calories can easily add up. Limit to 1 Tablespoon of nut butters and seeds. You also want to make sure there is no added sugar in your nut butter. Read labels to ensure the ingredients list only has nuts.

    Examples: ¼ avocado, all-natural nut butter, hemp seeds, chia seeds, ground flaxseed 

     

    1. Veggies 

    Veggies will help increase the fibre, antioxidants, vitamins, and minerals.

    The easiest choice is to go for a dark leafy green but you can also experiment with other raw veggies like cauliflower, zucchini, and carrots. For leafy greens, store it in your freezer so it is easy to add. 

    Examples: kale, spinach, cauliflower, zucchini, carrots

     

    1. Fruit

    I like to think of fruit as the flavour enhancer of the smoothie.

    The bonus is that while it is providing sweetness and flavour, it is also packed with nutrients. The key is to limit the portion of fruit to 1 cup. Using frozen fruit can help make a thicker smoothie and cut down on prep time, while fresh fruit may allow you to use in-season sweeter fruit.

    Examples: berries, bananas, peaches, pineapples, bananas, dates 

     

    1. Liquid 

    The liquid is what brings together the smoothie.

    However, you want to avoid using liquids with added sugar such as juices. To make a smoothie bowl, add less liquid with ice (¼ to ½ cup), whereas if you want a thinner smoothie, you can increase the amount of liquid.  

    Examples: milk, unsweetened non-dairy beverage (coconut, almond, hemp etc), coconut water

     

    If you struggle to find time to put together a smoothie in the morning, you can pre-measure dry ingredients and make small baggies to store in the freezer. The morning of, pop the bag out of the freezer, add your liquid and protein, blend, and enjoy!

    Roasted Tandoori Salad Power Bowl

     When it comes to salads for a main meal, the most common concerns I hear are that they aren’t filling enough and they just don’t taste that great. And for people who think this, it is likely that you aren’t making your salads quite right! You are likely missing key ingredients and are not getting the right combination down to make the perfect salad you will actually enjoy.

    When it comes to a nutritious and balanced salad, you want to have the right amount of your macros, which include protein, complex carbohydrates, and healthy fats. Here are examples of each:

    Protein: chickpeas, beans, lentils, tofu, tempeh, eggs, chicken, or fish (in this salad I used chickpeas).

    Complex Carbohydrates: quinoa, bulgur, couscous, whole grain pasta, sweet potato, peas, corn (in this salad, I used quinoa). 

    Healthy Fats: avocado, nuts, seeds, and oils (in this salad, I used olive oil and I added this Creamy Avocado Dressing). 

    The combination of these ingredients will ensure you feel full and satisfied when having a salad as a main meal. 

    Once you have these 3 components down, you want to add a variety of other ingredients such as dark leafy greens and a variety of veggies.  A quick check to see if you are getting a variety of nutrients is by eating a variety of colours.

    This Tandoori Roasted Salad Power Bowl is packed with the right nutrients but also a lot of flavour. The tandoori marinated veggies and chickpeas give a bit of spice and go really well with the Creamy Avocado Dressing. You could also swap the dressing for a homemade raita (yogurt based dressing). 

    Now when it comes to using tandoori masala, here are a few things to keep in mind: 

    • Look at ingredients list first. It should only have a blend of spices and not any additives.
    • Avoid any tandoori masalas with artificial food colouring. You can get tandoori masala that is naturally coloured, with beet juice for example, or a spice blend that doesn’t add any colour at all.
    • When possible, compare sodium content and get the tandoori masala with a lower sodium amount (i.e. less salt). 

    A common concern when it comes to having salads regularly is also that it takes too much time to prepare. The great thing about this Roasted Tandoori Salad Power Bowl is that you can prepare a lot of the ingredients beforehand so that you can simply put together the salad during a busy weekday. For example, you can marinate and roast the veggies and chickpeas, as well as cook the quinoa in advance. Store these all separately in airtight containers in the refrigerator. You can also prepare the Creamy Avocado Dressing in advance and store in a glass mason jar in the refrigerator. To assemble, pull out all prepping ingredients and assemble your salad.

    Roasted Tandoori Salad Power Bowl

     Print Recipe  Pin Recipe
    SERVINGS  servings
    CALORIES 403 kcal

    INGREDIENTS
      

    • 7-8 small eggplants chopped
    • tbsp tandoori masala
    • 1 tsp olive oil
    • 2 cans chickpeas rinsed and drained
    • 1 head cauliflower chopped
    • 1/4 tsp salt
    • 1/4 tsp black pepper
    • 1 tsp olive oil
    • 4 cup spinach
    • 1 cup bean sprouts
    • 1/2 cup cooked quinoa

    INSTRUCTIONS
     

    • Heat oven to 350 degrees. Line two baking sheets with parchment paper. In a large bowl, mix together chopped eggplants, tandoori masala, and oil. Place on one side of baking sheet. Mix together chickpeas, tandoori masala, and oil, and place on same baking sheet. Mix together cauliflower, olive oil, salt, and black pepper, and place on a separate baking sheet. Bake both trays for 35 to 40 minutes until veggies brown and chickpeas are crispy. When ready to assemble, layer spinach in bowl and top with chickpeas, eggplant, cauliflower, bean sprouts, and quinoa. Top with creamy avocado dressing (recipe here).

    NUTRITION

    Calories: 403kcalCarbohydrates: 56.8gProtein: 16.2gFat: 14.4gSaturated Fat: 1.8gPolyunsaturated Fat: 1.9gMonounsaturated Fat: 7.8gPotassium: 988.9mgFiber: 15.4gVitamin A: 143.4IUVitamin C: 104.5mgCalcium: 78.2mgIron: 13.2mg
    COURSE: Lunch/Dinner
    CUISINE: South Asian Inspired
    KEYWORDS: easy lunch, salad