prep
cook
total
courses dessert
cuisine muffins
yield 6 muffins
*suitable for freezing
Serving Size 1 blueberry muffin
Go to the next page to read the recipe !
*I like a little texture to my carrots, so 10 minutes was perfect for me. If you want them softer, cook longer until carrots are cooked to your liking, before moving onto the next step of adding in the tomato paste, tomatoes, sauce, and broth.
**Nutritional information is for 1/2 cup.
Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 8
Ingredients:
3 cups chopped onions
3 cups green bell peppers, chopped
4 large tomatoes, chopped
2 tablespoons extra-virgin olive oil
2 eggs, beaten
Pepper to taste
Salt to taste
Directions:
Heat a pan over a high flame.
Add oil and then add bell pepper and sauté for
a couple of minutes.
Reduce heat, cover and cook for two minutes.
Add onions and stir.
Cover and cook for four to five minutes.
Add tomatoes, salt and pepper, stir and cover again. Cook until the tomatoes
are soft.
Pour the beaten egg over the veggies in the pan.
Do not stir at all.
Let it simmer for 50 to 60 seconds.
Serve with pita bread, cucumbers, and low fat feta cheese.
Nutrition:
Calories 108.7;
Fat 5.1 g;
Carbohydrates 14.3 g;
Fiber 3 g;
Protein 3.6 g
Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1 cup finely chopped baby spinach
½ cup chopped tomatoes
½ tablespoon chopped fresh oregano
4 eggs, well beaten
½ cup crumbled feta cheese
¼ cup finely chopped onions
¼ cup chopped, pitted Kalamata olives
1 teaspoon sunflower oil + extra to grease
½ cup cooked quinoa
Directions:
Grease a 6 counts muffin tin with some oil.
Heat a skillet over medium flame and add oil.
Add onions and cook until they
turn translucent.
Stir in the tomatoes and cook for a minute.
Stir in the spinach and cook until
it wilts.
Remove from heat.
Add olives and oregano and mix well.
Add quinoa, salt, and feta cheese into the bowl of beaten eggs and whisk
well.
Add the sautéed vegetables and mix well.
Spoon into prepared muffin tins.
Bake in a preheated oven at 350° F for about 25 – 30 minutes or until it is
done and the top is light golden brown.
Remove from the oven and cool for a few minutes.
Run a knife around the edges of the muffin and loosen the muffins.
Invert onto a plate and serve.
Nutrition:
Calories 114;
Fat 7 g;
Carbohydrates 6 g;
Fiber 1 g;
Protein 7 g
Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking Time: 15 minutes
Servings: 6
Ingredients:
1 tsp garlic powder
1/2 tsp sea salt
1/4 cup Parmesan cheese (grated or shredded)
1/4 tsp black pepper
3 medium avocados (cut in half, pitted, skin on)
6 medium eggs
Directions:
Prepare muffin tins and preheat the oven to 350° F.
To ensure that the egg would fit inside the cavity of the avocado, lightly
scrape off 1/3 of the meat.
Place avocado on muffin tin to ensure that it faces with the top up.
Evenly season each avocado with pepper, salt, and garlic powder.
Add one egg on each avocado cavity and garnish tops with cheese.
Pop in the oven and bake until the egg white is set, about 15 minutes.
Serve and enjoy.
Nutrition:
Calories 252;
Protein 14 g;
Carbohydrates 4 g;
Fat 20 g
Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 tablespoons extra-virgin olive oil
3 garlic cloves, finely minced
½ cup fresh basil leaves
¼ cup (about 2 ounces) grated Parmesan cheese
¼ cup pine nuts
8 ounces whole-wheat pasta, cooked according to package instructions and
drained
Directions:
In a blender or food processor, combine the olive oil, garlic, basil, cheese,
and pine nuts.
Pulse for 10 to 20 (1-second) pulses until everything is
chopped and blended.
Toss with the hot pasta and serve.
Nutrition:
Calories: 405;
Protein: 13g;
Total Carbohydrates: 44g;
Sugars: 2g;
Fiber: 5g;
Total Fat: 21g;
Saturated Fat: 4g;
Cholesterol: 10mg;
Sodium: 141mg
Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
4 sweet potatoes, peeled and cubed
¼ cup almond milk
¼ cup extra-virgin olive oil
½ teaspoon sea salt
â…› teaspoon freshly ground black pepper
Directions:
In a large pot over high heat, combine the sweet potatoes with enough water
to cover by 2 inches. Bring the water to a boil.
Reduce the heat to medium
and cover the pot.
Cook for 15 to 20 minutes until the potatoes are soft.
Drain the potatoes and return them to the dry pot off the heat.
Add the
almond milk, olive oil, sea salt, and pepper.
With a potato masher, mash until
smooth.
Nutrition:
Calories: 243;
Protein: 2g;
Total Carbohydrates: 35g;
Sugars: 5g;
Fiber: 5g;
Total Fat: 11g;
Saturated Fat: 3g;
Cholesterol: 0mg;
Sodium: 169mg
Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
2 tablespoons extra-virgin olive oil
1 onion, chopped
4 cups fresh baby spinach
1 garlic clove, minced
Zest of 1 orange
Juice of 1 orange
1 cup unsalted vegetable broth
½ teaspoon sea salt
â…› teaspoon freshly ground black pepper
2 cups cooked brown rice
Directions:
In a large skillet over medium-high heat, heat the olive oil until it shimmers.
Add the onion and cook for about 5 minutes, stirring occasionally, until soft.
Add the spinach and cook for about 2 minutes, stirring occasionally, until it
wilts.
Add the garlic and cook for 30 seconds, stirring constantly.
Stir in the orange zest and juice, broth, sea salt, and pepper. Bring to a
simmer.
Stir in the rice and cook for about 4 minutes, stirring, until the rice is heated
through and the liquid is absorbed.
Nutrition:
Calories: 188;
Protein: 4g;
Total Carbohydrates: 31g;
Sugars: 4g;
Fiber: 3g;
Total Fat: 6g;
Saturated Fat: <1g;
Cholesterol: 0mg;
Sodium: 301mg
Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
2 avocados, peeled and pitted
¼ cup chopped fresh basil leaves
3 tablespoons red wine vinegar, divided
Juice of 1 lemon
Zest of 1 lemon
1 garlic clove, minced
1 teaspoon sea salt, divided
â…› teaspoon freshly ground black pepper
Pinch cayenne pepper, plus more as needed
4 eggs
Directions:
In a blender, combine the avocados, basil, 2 tablespoons of vinegar, the
lemon juice and zest, garlic, ½ teaspoon of sea salt, pepper, and cayenne.
Purée for about 1 minute until smooth.
Fill a 12-inch nonstick skillet about three-fourths full of water and place it
over medium heat.
Add the remaining tablespoon of vinegar and the
remaining ½ teaspoon of sea salt.
Bring the water to a simmer.
Carefully crack the eggs into custard cups.
Holding the cups just barely above
the water, carefully slip the eggs into the simmering water, one at a time.
Turn off the heat and cover the skillet.
Let the eggs sit for 5 minutes without
agitating the pan or removing the lid.
Using a slotted spoon, carefully lift the eggs from the water, allowing them to
drain completely.
Place each egg on a plate and spoon the avocado purée
over the top.
Nutrition:
Calories: 213;
Protein: 2g;
Total Carbohydrates: 11g;
Sugars: <1g;
Fiber: 7g;
Total Fat: 20g;
Saturated Fat: 4g;
Cholesterol: 0mg;
Sodium: 475mg
Difficulty Level: 2/5
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 eggs
6 egg whites
â…› teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
½ red onion, finely chopped
4 ounces smoked salmon, flaked
2 tablespoons capers, drained
Directions:
In a small bowl, whisk the eggs, egg whites, and pepper. Set aside.
In a large nonstick skillet over medium-high heat, heat the olive oil until it
shimmers.
Add the red onion and cook for about 3 minutes, stirring occasionally, until
soft.
Add the salmon and capers and cook for 1 minute.
Add the egg mixture to the pan and cook for 3 to 5 minutes, stirring
frequently, or until the eggs are set.
Nutrition:
Calories: 189;
Protein: 16g;
Total Carbohydrates: 2g;
Sugars: 1g;
Fiber: <1g;
Total Fat: 13g;
Saturated Fat: 2g;
Cholesterol: 170mg;
Sodium: 806mg