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Food Fridays: Quick Breakfast Taco

Mmm I love tacos

Check out this healthy recipe from Eating Well!

Makes: 1 serving
Active Time: 15 minutes
Total Time: 15 minutes


  • 2 corn tortillas
  • 1 tablespoon salsa
  • 2 tablespoons shredded reduced-fat Cheddar cheese
  • 1/2 cup liquid egg substitute, such as Egg Beaters


  1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
  2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.


Per serving:  153 calories; 2 g fat (1 g sat, 0 g mono);  3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 very lean meat


Check out the website for the picture and other great recipes!!


Food Friday: Egg & Salmon Sandwich Recipe

Looking for a quick and delicious breakfast? I always am! Check out this recipe from Eating Well that only takes 15 minutes!

Ingredients  BR6584

  • 1/2 teaspoon extra-virgin olive oil
  • 1 tablespoon finely chopped red onion
  • 2 large egg whites, beaten
  • Pinch of salt
  • 1/2 teaspoon capers, rinsed and chopped  (optional)
  • 1 ounce smoked salmon
  • 1 slice tomato
  • 1 whole-wheat English muffin, split and toasted


  1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
  2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.


Per serving: 214 calories;  5 g fat (1 g sat,  2 g mono); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.

Nutrition Bonus: Good source of omega-3s.
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 2 lean meat

Lemon Zucchini Muffins

A delicious and easy grab-and-go breakfast. Check it out! Recipe and picture from:
DRY Ingredients
  • 1 cup whole wheat pastry flour
  • 3/4 cup spelt flour
  • 3 tbsp. coconut flour
  • 2 scoops Protein
  • 1 tbsp. baking powder
  • 1.5 tsp. baking soda
  • 1/8 tsp. sea salt
  • 1 tsp. ground nutmeg
  • 2 1/2 tsp. poppy seeds
  • 1/2 cup sugar substitute, Megan used Splenda, but we like to use Coconut Sugar or Truvia** 
  • 1/3 cup – chopped walnuts
**If using Truvia, use 1/4 of a cup, since it’s much sweeter.

WET Ingredients
  • 225 g. grated zucchini (Megan uses large holes on a box grater you would normally use for cheese)
  • 1 1/4 cups unsweetened almond milk
  • 2 tsp. lemon juice
  • 2 tsp. lemon zest
  • 20 drops vanilla stevia
  • 1 flax egg (1 tbsp. ground flax seed plus 3 tbsp. warm water, mixed and allowed to sit/thicken for a few minutes)
1. Preheat oven to 350 degrees.
2. In a large mixing bowl add the lemon juice to the milk and stir. Allow to sit for a few minutes.
3. In a medium-sized mixing bowl, whisk together all the dry ingredients except the chopped walnuts.
4. Once your milk has sat for a bit, add the other wet ingredients.
5. Carefully add about 1/3 of the dry ingredient mixture into the wet ingredient bowl, and using a rubber scraper, fold in the dry mix. Repeat this process, adding the remaining contents of the dry mixture to the wet batter in two batches. Don’t over-mix this batter. Add the chopped walnuts.
6. In a greased or lined muffin tin add the batter, filling each hole about 2/3 of the way full.
7. Bake for 10 minutes or until a pale golden crust has developed. Then carefully rotate the muffin tins 180 degrees (so that what was the back left corner is now the front right corner). Bake for an additional 10-15 minutes until a toothpick tester comes out clean.
8. Turn the oven off and allow the muffins to sit in the residual heat for another 10 minutes (or until completely cool, if you forget about them!)… this batter is fairly wet, and it’s important to allow the muffins to get cooked all the way through without burning the outsides. You may have to fiddle around a bit, as I did, to get the times and temperatures right for your particular oven.
These store for a few days in a seal-tight container, or can be frozen. They are excellent reheated in the microwave for 20 seconds.