You are here

Topics View

Egg Bakes

Egg Bakes

Ingredients

For the sausage:

  • 1 tablespoon olive oil
  • 1/4 medium yellow onion, finely chopped
  • 1 garlic clove, minced
  • 1/4 pound 93% lean ground turkey
  • 1 teaspoon dried oregano
  • 1 teaspoon fennel seeds
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

For the bakes:

  • 1 cup finely chopped broccoli
  • 1/2 cup shredded Cheddar cheese
  • 2 tablespoons sun-dried tomatoes (soaked in oil), finely chopped
  • 1 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon sea salt
  • 4 large eggs
  • 1 1/2 tablespoons chopped chives

Directions

  1. Preheat the oven to 350 degrees Fahrenheit. Lightly spray 6 muffin cups with cooking spray.
  2. To make the sausage: in a skillet over medium heat, heat the olive oil and cook the onion and garlic for 5 minutes, or until the onion has browned and softened. Remove from the skillet, set aside, and let cool. In a medium bowl, combine the turkey, oregano, fennel, basil, parsley, salt, pepper, and the onion mixture. Mix with your hands until thoroughly blended.
  3. Form patties of the desired width and thickness (3 inches wide by 1/2 to 3/4 inches thick works well) by hand. Cook in a skillet over medium heat, flipping midway, until the meat is no longer pink.
  4. Set the patties aside to cool, then chop and crumble them into bite-size pieces. This creates the "sausage."
  5. To make the bakes: In a large bowl, combine the sausage, broccoli, cheese, tomatoes, basil, oregano, onion powder, and salt.
  6. In a medium bowl, whisk the eggs. Pour the eggs into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the 6 prepare muffin cups and top with the chives.
  7. Bake for 30 minutes or until a wooden toothpick inserted into the center of an egg bakes comes out clean. Remove from the oven and allow to cool in the pan for 10 minutes before serving. Store in the refrigerator.

Note

  • Recipe by Jen Widerstorm, author of Diet Right for Your Personality Type.

Homemade Parfait

Homemade Parfait

Ingredients

  • 1 1/2 cups 2% Greek yogurt
  • 1 1/2 cups fresh or frozen blueberries
  • 1/2 cup granola

Directions

  1. Combine all the ingredients in a small bowl. Mix well and serve.

Note

  • Recipe by Jen Widerstorm, author of Diet Right for Your Personality Type.

Jen Widerstrom's Protein Pancakes

Jen Widerstrom's Protein Pancakes

Ingredients

  • 2 small ripe bananas
  • 2 large eggs
  • 4 large egg whites
  • 2 tablespoons almond or buckwheat flour (optional)
  • 1/4 cup cottage cheese
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • Vegetable oil cooking spray

Directions

  1. In a medium bowl, combine all the ingredients except the cooking spray and whisk until smooth.
  2. Spray a pancake griddle or medium skillet with cooking spray and place it over medium heat.
  3. Drop the batter in large spoonfuls onto the griddle. When the batter bubbles, flip the pancakes and brown lightly on the other side.
  4. Serve. Store leftover pancakes in the refrigerator.

Note

  • Recipe by Jen Widerstorm, author of Diet Right for Your Personality Type.

Open-Faced Egg Sandwich

Open-Faced Egg Sandwich

Ingredients

  • 1 slice sprouted bread (Ezekiel) or wheat bread, toasted
  • 1/3 avocado, pitted, peeled, and mashed
  • 1 cup fresh spinach
  • 2 eggs plus 2 egg whites, prepared any style
  • Salt and pepper, to taste

Directions

  1. Build the sandwich by topping the bread with each ingredient in order. Serve.

Note

  • Recipe by Jen Widerstorm, author of Diet Right for Your Personality Type.

No-Bake Bites

No-Bake Bites

Ingredients

  • 1/2 cup almond butter
  • 1 tablespoon unsweetened coconut flakes
  • 1 cup old-fashioned oats, plus more as needed
  • 1 tablespoon jam (any flavor)
  • 1 tablespoon chia seeds
  • 1 tablespoon hemp seeds
  • 1 teaspoon vanilla extract
  • 1/4 cup dark chocolate chips (optional)

Directions

  1. In a large bowl, mix together the almond butter, coconut flakes, oats, and jam until well combined. (Use a fork, or even your hands if necessary.)
  2. Add the chia seeds, hemp seeds, vanilla, and chocolate chips (if using) and combine. If the mixture is too dry, add a little more almond butter to help it stick together. If it's too wet, add some more oats.
  3. Form the mixture into 12 balls and serve. You can store these in an airtight container in the refrigerator for up to 1 week, or in the freezer for 1 month.

Note

  • Recipe by Jen Widerstorm, author of &Diet Right for Your Personality Type.