Easy Egg and Veggie Scramble

Eggs are great for any meal of the day or even hard boiled as a snack. Egg whites are a great source of inexpensive protein and egg yolks provide important nutrients, such as biotin, iron and vitamin A! I made a delicious egg and veggie scramble for lunch last week and I just have to share it with you!

This recipe is quick (less than 10 minutes) and easy (only one pan needed), packed with nutrition, and can be used for any meal of the day! This recipe will serve a family of 4-6. Feel free to make one that is larger or smaller based on your families needs.

Ingredients:

8 eggs

2-3 Tbsp. milk of your choice (optional)

1-2 cup(s) diced veggies (I used diced peppers, red onions, zucchini, and mushrooms)

¼ – ½ cup shredded cheese or crumbled feta cheese

1 Tbsp. grapeseed oil

1 avocado

¼ cup bruschetta mix (or salsa)

Instructions:

  1. In a medium fry pan, sauté all veggies on medium heat using the grapeseed oil for moisture.
  2. While they are cooking, mix eggs and milk together in a mixing bowl and then add on top of the vegetables.   IMG_8283
  3. Let this cook for a few minutes then start to stir to ensure that egg does not stick to the bottom of the pan. Continue to stir as needed until the veggies are soft and the eggs are all cooked.     IMG_8285
  4. Stir in cheese and bruchetta topping (or salsa).
  5. Dice an avocado and put it on top just before serving.  You want to warm the avocado slightly, but not let it go brown.   IMG_8288
  6. Now you are ready to serve!

Serving Ideas:

  • If you have chosen to use feta cheese, you may also want to add black olives in for extra colour, flavor, and healthy fats!
  • There are many options for serving this dish. It can be in a bowl, in a wrap, on or with toast, or whatever way you prefer. Here is mine, my husband’s and one of my boys plates.

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Until next time….stay healthy!

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Seven steps to being a healthier mom!

Being healthy is not a fad or a diet or trying the latest craze. Its a lifestyle with daily choices and effort to be the healthiest person that you can be.  As a mom this can be hard.  Its hard to find time to be active. Its hard to find time to sit and eat. Its hard to shop for and prepare healthy food for yourself and your family. However, the reality is that if you set a schedule for yourself to do all of these things, you will find that you have more energy and you wonder how you ever lived any other way.  Here are my top seven tips for moms trying to live a healthy, balanced lifestyle.

  1. Every weekend make a meal plan for the week that will guide your grocery choices. Get all that you can at your weekend grocery shop then pop back t the store or market for anything that you need fresh mid-week.  You can also pick up more fruit at this time if needed. This is my supper meal plan for this week to give you an example.
    1. Sunday
      1. Halibut with roasted fingerling potatoes, and broccoli
      2. Mixed green salad with pear, pecans, and avocado
    2. Monday – out for supper with gramma
    3. Tuesday
      1. Salmon with rice noodles, snap peas, and corn on the cob.
      2. Baja chopped salad
    4. Wednesday
      1. Omega-3 pork loin cutlets with roasted beets, onion, mushroom, and cauliflower
      2. Spinach salad with tomato and avocado
    5. Thursday
      1. Homemade chicken burgers
      2. Kale salad topped with cucumber, strawberries, dried cranberries, and almond slices
    6. Friday
      1. Lemon pepper haddock with roasted sweet potatoes and sauteed green beans
      2. Mixed greens salad topped with dried chickpeas, apple slices, red onion, and yellow pepper.
    7. Saturday
      1. Chicken fajitas
      2. Mexican salad (Spinach, tomato, avocado, black beans, tortillas, and salsa/Ranch dressing)
  2. Do meal prep when your children are sleeping.
    1. At night, take time to prepare fruit for breakfast for everyone. Perhaps it is washing and slicing strawberries or grapes or cutting up a watermelon. Then cut up and portion vegetables that you will need the next day. Portion our baby carrots, cucumber, and snap peas for lunches. Dice up peppers, onion, and sweet potatoes for supper etc.  Do whatever you can to make the next day easy.
    2. You may even want to cook things while your children are sleeping and reheat them depending on what the meal is. This works well for lasagna and casseroles, as well as chicken, potatoes, sweet potatoes, and beets.
    3. If you are a stay-at-home mom, then your children’s nap time is also a great time for food prep. This was supper prep that I did during nap time on Wednesday of this week.
    4. IMG_8208
  3. Start everyday with a sitting down to breakfast with your children.  This is important for many reasons.
    1. We need to model healthy behaviors to our children.  Eating breakfast (the most important meal of the day) is one of the best habits you can teach your children.
    2. You need to fuel up! You are a busy mom and your body has not had nutrition for anywhere from 8-12 hours at this point.  If you do not fuel up properly within one hour of waking, you are more likely to make poor food choices later in the day.
    3. Your children will have better behavior if they are well nourished.  They will treat their siblings and other children better, they will have longer attention spans, and they will have a better life experience when they are well nourished.
    4. It is about more than the food! This is your chance to connect with your children without distraction for 15-30 minutes. I use breakfast time to chat with my kids about what the day will hold. Without this connection, the day just doesn’t go as smoothly.
  4. Make healthy lunches with supper leftovers. I made this lunch today with leftovers from Tuesday and Wednesday suppers. IMG_8243
  5. Choose healthy snacks between meals so that you do not overeat at meals. Here are a few ideas ranging from lighter snack to more complete snack…
    1. Cut up watermelon, strawberries, grapes, or any other fruit you enjoy with or without yogurt.FullSizeRender (1)
    2. Baby carrots, sliced cucumber, and peppers with hummus
    3. Low fat decaf latte  IMG_8178
    4. Greek yogurt
    5. Glass of chocolate milkIMG_8206
    6. Cottage cheese mixed with pineapple or strawberries
    7. Kashi quinoa granola bar
    8. Whole grain toast spread with mashed avocado
    9. Homemade muffin with coconut oil and/or peanut butter
    10. Slice of low fat cheese, a few whole grain crackers, and apple or pear slices
    11. Mix of dried chickpeas, dried almonds, Shreddies, and raisins
  6. Find time to be active either with or without your kids.  If you are with small children full time, then pop them in a stroller or bike trailer and go for a walk, run, or bike.  I take books and snacks for my kids to keep them occupied and happy while I am getting activity in.  I also always end at a park or splash pad and they know that this is coming so they are tolerant to wait for that.  We chat about the different types of animals and trees etc. that we see along the way. If your children are in daycare or school and you work during this time and need to be with them the other parts of your day, then perhaps you can find a neighbor or friend that you can walk with in the evening a few times per week or find a yoga or spin class at your local gym that you can go to while your spouse/partner stays home with the sleeping children. Perhaps you could each take two nights per week to be active while the other stays home.  Or perhaps it is worth getting a babysitter twice per week so you can be active together.IMG_8229
  7. Last but not least, try to live by guidelines not rules.  If you live by riles then you set yourself up for failure which usually results in more poor choices.  If you aim for guidelines then you can always aim for your best in that moment and as long as you are doing your best, then you can remain positive about the choices you make.

I hope that these are helpful tips for you to be the best YOU and YOU can be and teach your children to do the same.  Self care as a mom goes much further than ourselves.  It spills over into our children. It affects how we treat them and how they will treat themselves.

Until next time….stay healthy!

Tips for Eating Out with Small Children

I think that it is important for children to eat out and learn how to behave in a restaurant setting.  Waiting for food, eating something not made in their own kitchen, learning to ask for what they would like to have politely, etc. Having said this, it is a lot of work to take children to restaurants.  Here are some tips that I have for you if you are nervous about this type of venture…

  1. Go to a “family-friendly” restaurant.  This one is pretty obvious. You need to go places where you know there will be other families and hopefully no one hoping for a quiet, romantic evening.
  2. Look for “kids eat free” nights.  These nights are great because there will be other families and children there so you will not have to worry about noise as much as on a night when you may be the only family in the restaurant.
  3. Talk to your children on the way to the restaurant. Build the opportunity up and let your children know your expectations. On our way to a restaurant we always let our children know that they have a special opportunity to eat at a restaurant today and we need them to remember to be patient when waiting for food and to ask politely for what they need/want.
  4. Call your children’s order in on the way to the restaurant.  Give your children the option between 3 choices and once they have chosen either call the restaurant on the way there or order as soon as you walk in the door.  This way your kids food will come out quickly and once they are eating they will be happy campers!
  5. Take veggies and dip with you. I try to take cucumber and carrot sticks with dip along with me so that if there is a bit of a wait for food my kids can start eating veggies while they wait. You could also take fruit for after the meal in case they finish their meal before you and are still hungry.  Grapes, blueberries, and melon are great options.
  6. Take your own plates, cups, and cutlery. Personally I like the Skip Hop brand. I always take a bag from home with three plastic plates, three sets of my children’s cutlery, and straw cups for the twins with water or milk in them. . When food arrives at the table it is usually very hot and on a warm china plate.  These are dangerous for babies and toddlers. I portion the food out gradually onto my boys plates from home so that it can cool and they can safely eat it.  Also, if by chance the plate drops then at least you are not breaking a china plate. Using their own cutlery is safer than the large cutlery often found at restaurants and using straw/lidded cups prevents spills or chipped teeth from glasses.

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One last tip…Make the restaurant time more about the experience of being in the restaurant than the food. Your children may eat well in a new environment or they may eat poorly but at least you are teaching them what it means to “eat out”!

Until next time…stay healthy!

Homemade Gluten-free Muffins

Gluten-Free Fruit Muffins

The need for gluten free products has been on the rise for the past 10-15 years.  Companies are doing a better job of offering gluten free baked goods; however, they are quite expensive and not always appetizing.  I worked for many months developing a muffin recipe for home that I thought was suitable for sharing.  Here it is.  Let me know what you think 🙂

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Makes 12

Ingredients:

1 cup brown rice flour

½ cup tapioca flour

¼ cup potato starch flour

1 tsp baking soda

¼ tsp baking powder

1 tsp cinnamon

1 egg or 2 egg whites

½ cup plain or vanilla Greek yogurt

2 Tbsp brown sugar

½ cup unsweetened applesauce

2 Tbsp vegetable oil (such as canola oil)

1 tsp xanthan gum

½  cup fresh or frozen chopped fruit of your choice (strawberries, peaches, blueberries, apples, etc.)

Instructions:

  1. In a blender or food processor combine egg, soy yogurt, sugar, applesauce, and oil.  With the blender running, slowly add the xanthan gum.  Combine well, then turn off motor and allow liquids to rest for five minutes.  Mixture will thicken. NOTE: the xantham gum is very sticky.  Be careful not to spill any or your floor/counter will be slippery until you have washed it several times.
  2. Mix flours, soda, baking powder and spice in a separate bowl.
  3. Then add the think liquid mizture to dry ingredients and stir briefly until almost combined, then add the fruit pieces and stir a few more times. Do not over-mix!
  4. Fill muffin cups 2/3 high and bake at 375° for 20-24 minutes.
  5. OPTIONAL: Sprinkle a sugar and cinnamon mix on top for some added crunch.

Nutrition Note: Use whatever fruit is in season, and change the spices to vary the flavour.  The combination of three flours will always yield a tender muffin while rice flour alone will make a dense muffin, make sure to use potato starch flour and not potato flour!

If you would like these to be dairy free as well, you can replace the Greek yogurt with soy yogurt.