Well this morning I was pretty hungry, in need of a healthy, satisfying breakfast. I wanted some form of bagel breakfast sandwich, which are typically terrible in fat, calories and overall health. A conundrum! So I started experimenting (I do this a lot) and as I went along I found a great new food! I knew I wanted eggs and feta and a bagel, but I felt this would be very bland. So I cooked up 1/2 a Boca burger patty and added some spices and viola! The Southwest Egg Burger™ was born! Of course I will share the recipe below as well as, provide the promised healthier sweets recipes and staples of the cupboard. Thanks for being so patient with me! I hope this entry is informative and useful!
Well the staples of my cupboard, and by no means is this an inclusive list of items; not to mention I am learning more every day! Many of the items listed below are not expensive and last for quite some time, it isn't as hard or expensive to make healthier choices as one might imagine. It is more expensive than eating mac & cheese and Hamburger Helper type meals every day but trust me your life and body thank you for it!
I always have Stevia on hand, for anything that needs to be sweetened, Stevia is all natural sugar substitute yes the bag is $7 but it lasts for months! Whole wheat flour, can be used just like all purpose flour and tastes exactly the same, pretty close to all purpose in price and lasts just as long. Petite diced tomatoes, I keep 3 big cans on hand at all times. They are about $1.40/can but one can makes your marinara sauce for spaghetti yielding 3-4 servings. 3 Cans usually lasts us (Tim and myself) for 3 weeks. They are great for other things too, anytime you need a tomato or tomato sauce, you use these I use them in the spicy eggplant, recipe. I also keep spices on hand, basil, sage, oregano, garlic powder, savory all purpose, crushed red pepper, paprika, to name a few. Spices are no calorie ways to add flavor to everything! Whole grain bread, we always have a loaf on hand. Tuna, beans and vinegars are other items we keep stocked. Tuna is low fat, low calorie and delicious in so many different ways, beans are great for quick chili dinners when you don't feel like making something elaborate. Having beans, petite diced tomatoes and spices like cumin on hand, you have everything you need to make a delicious chili! If you want to add a lean ground turkey or beef to it, it's still low calorie, healthy and filling! I say vinegars because you want to have a few different types, I use them a lot in dressing creation; vinegar based dressings are very low in calories and fat. I have white wine, balsamic, apple cider and distilled white. Vinegar is very inexpensive and has a nice shelf life, so it's really not an expensive habit to get in to. I also always keep fruits like bananas on hand, a lot of really good sweet substitutions are made with bananas and they are a power food, packed with nutrients. Last but not least, popcorn and healthy nuts, such as almonds or pistachios. We always have these items around for grab and go snacks. It's easy to eat, filling and healthy. Popcorn is inexpensive, but nuts can be a bit pricey. We buy the brand on sale, and it's usually around $8 for a large bag, that lasts us around 2 weeks.
Recipe time!! Introducing the Southwest Egg Burger™ made by me and Banana Mousse, which is a great Beachbody recipe. ENJOY!
Southwest Egg Burger
Serves 1 400 calories, 9 g fat, 29 g protein, 9g sugar, 780mg sodium
Ingredients:
- 1 Whole grain/whole wheat bagel (around 220 calories)
- 1 whole egg + 1 egg white, whisked
- 1/8 cup of feta cheese
- non stick cooking spray
- crushed red pepper flakes, to taste
- paprika, to taste
- spicy all purpose spice of choice, to taste
- 1/2 Boca meatless burger, cooked.
Directions:
- Spray pan with non stick cooking spray, whisk eggs with all spices in bowl.
- Cook egg into small omelette, put 1/2 of the cheese inside. Remove eggs from pan.
- If you have a panini maker, use this to cook burger together, otherwise use pan.
- Spray pan or panini maker with non stick cooking spray, place 1/2 of bagel on heated pan/griddle.
- Layer egg, remaining feta, 1/2 of Boca buger and other 1/2 of bagel.
- If you have a panini maker, close the lid and allow egg burger to brown, about 5 minutes.
- If you are using a pan, allow 2-3 minutes before flipping, continue rotating sides until both ends of bagel are golden brown. Remove from heat and serve.
Banana Mousse- Serves 1, I am not 100% certain but can almost guarantee the calories were like 200, possibly a little less. I know it was no more than 200 because I never keep small snack recipes that are.
Ingredients:
- 2 Tbsp milk
- 4 tsp brown sugar
- 1 tsp vanilla extract
- 1 medium banana quartered
- 1 cup plain nonfat yogurt
- 4 slices of banana
Directions:
- Blend milk, sugar, vanilla extract and quartered banana on high until smooth.
- Put in a bowl, fold in yogurt.
- Chill for an hour.
- Placed slices of banana on top, serve.
Let Every Move You Make Be An Expression of Your Divinity!!
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