Tag Archives: Eggs

Breakfast Gluten-Free

Sun-Dried Tomato and Basil Frittata

Hi guys! Happy Friday! This week fleeeewww by for me, and I am more than ready for the weekend. Besides a date night with Travis and a friend’s birthday, we don’t have too many plans, so I am really looking forward to just relaxing on the couch for a few hours.

I thew together this incredibly delicious breakfast frittata last weekend with ingredients we just had in our fridge. It was the perfect morning fuel to get us ready for our Saturday workout. This frittata is PACKED with protein from eggs and mozzarella, and if you serve it with a slice of whole wheat toast, it’s the ideal balanced breakfast.

Sun-Dried Tomato and Basil Frittata Recipe

I love frittatas because they look impressive, but they are honestly SO easy to make (this one came together in under 15 minutes). Frittatas are also a great way to use up any leftover ingredients in your fridge; almost anything tastes good: roasted red pepper and goat cheese, kale and cherry tomatoes, sausage and leeks, and so on!

Sun-Dried Tomato and Basil Frittata Recipe

As soon as I took one bite of this frittata, I said to Travis that the flavor combination tasted just like a pizza. Yeah, it was that good. Try this recipe this weekend, and if you don’t have these exact ingredients, just follow the cooking method below. You’ll be sure to love it!

 

Sun-Dried Tomato and Basil Frittata
 
Prep time
Cook time
Total time
 
Serves: 2-3
Ingredients
  • 3 whole eggs + 2 egg whites
  • 3 Tablespoons milk (I used 1%, but any kind will do)
  • 1 Tablespoon extra-virgin olive oil
  • ⅛ cup onion, chopped
  • ¼ cup sun-dried tomatoes*, chopped
  • ¼ cup roasted red peppers, chopped
  • 3-4 oz. fresh mozzarella, sliced thin
  • 2 Tablespoons fresh basil, torn
  • Salt and pepper
Instructions
  1. Turn the oven on to BROIL. In a large bowl whisk together the eggs, egg whites and milk. Season with ⅛ teaspoon each of salt and pepper.
  2. Heat an ovenproof skillet over medium-low heat. Add the olive oil to the pan and once hot, add the onion, sun-dried tomato, and roasted red peppers. Saute for about 3 minutes. Pour in the egg mixture and allow to cook for about 30 seconds. You can slowly push the mixture around if you need to spread out the veggies. Add in the basil and place the sliced mozzarella over the eggs. Make sure to NOT cook the eggs completely - they should still look wet.
  3. Place the pan in the oven on the top rack and broil on HIGH for 2-3 minutes, until the cheese begins to brown slightly. Remove from the oven and let cool for 1 minute before serving.
Notes
*If sun-dried tomatoes are packed in oil, then rinse them of excess oil.
 

Breakfast Gluten-Free Main Meal

My Favorite Protein Pancakes

I am a MAJOR breakfast advocate.

If you’re my friend (or my mom!) and you’ve told me that you tend to skip breakfast, I have most likely given you a “YOU NEED TO EAT BREAKFAST” speech. They’re not kidding when they say it is the most important meal of the day, people. Besides, if you eat a healthy breakfast, you are more likely to start your day on a healthy track and less likely to binge on unhealthy junk for lunch and dinner. It’s science. It’s proven. Believe me.

People often ask me what I often eat for breakfast. The answer is: it changes. But whatever it is, I always make sure it has a big dose of protein and fiber / whole grains to get me going. My weekday morning routine is quite hectic – I like to get to the gym by 5:30AM so that I can be out the door for work by no later than 7:30AM. So weekday breakfasts are most often  protein smoothies (my favorite recipe to come!) because I can make them at home in two minutes, but drink it in the car on my way to work:

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If I have more time in the morning (i.e. the weekends) my go-to breakfast is making these protein pancakes. You may have seen various protein pancake recipes floating around the internet. Most often protein powder is in the mix, but the protein in these pancakes comes from eggs, egg whites, and rolled oats (Gluten-Free).

Protein Pancakes Recipe

I love these pancakes so much that on the weekends I typically jump right out of bed just so I can make them immediately. I eat mine with Almond Butter on top for an added dose of protein and healthy fats. (Dear lord, I really eat a lot of nut butter, don’t I?)

Protein Pancakes Recipe

As someone who must eat every 3 hours, I PROMISE you that these will keep you full for even longer than that.

I also love them so much that on certain weeknights when I don’t have time to make a “real” dinner I have breakfast for dinner and make these instead. It certainly pleases my taste buds!

My Favorite Protein Pancakes
 
Prep time
Cook time
Total time
 
Serves: 1
Ingredients
  • 1 whole egg*
  • 2 egg whites
  • 1 teaspoon vanilla extract
  • a few good shakes of cinnamon (about ½ teaspoon)
  • ⅓ cup old fashioned rolled oats (quick cooking oats give a chewier consistency and steel cut won't work here)
  • ½ banana sliced into ⅛" slices
  • 1-2 Tablespoons Almond Butter for serving
Instructions
  1. Preheat a large non-stick skillet to medium heat. Spray with cooking spray.
  2. In a small bowl whisk together the egg, egg whites, vanilla and cinnamon. Add the oats and banana slices and stir well to combine. The mixture’s consistency won’t look like it will form into pancakes, but I promise it will!
  3. Pour the mixture onto the skillet to form two separate pancakes. Cook the pancakes for 2-3 minutes on one side and then flip and cook for an additional 1-2 minutes. Remove from the pan and serve with Almond Butter.
Notes
*Alternatively you can sub the 1 egg for 2 egg whites (making it 4 egg whites total)
 

 

Breakfast

Perfect Scrambled Eggs

Perfect Scrambled Eggs Recipe

Recently some of my friends have said to me, “Rach I want to cook the stuff on your blog, but I don’t have those ingredients” or “Ahh that stuff looks so good, but I never have the time to cook for myself.”

I want to tell you something: you CAN cook for yourself and there are so many things you can make with ingredients you definitely DO have in your fridge.

That’s why I decided to start a new series called “Simple Things.” I am going to show how to make a delicious meal or side dish with just under 5 ingredients (OK sometimes it might be six, but go with me here).

Today I am going to teach you how to make the perfect scrambled eggs. You know how you’ve heard your entire life that breakfast is the most important meal of the day?

Well it’s true.

And it is not just about eating anything, it is about eating the right thing in the morning. Ever wonder why you are starving just one hour after eating that granola bar you grabbed on your way out the door?

Simple carbs. Not enough protein.

No, I’m not your nutritionist, but just trust me on this.  Add an extra 15 minutes into your morning routine for eggs and toast and you will be full until lunch time.

Besides, learning to make scrambled eggs is a perfect way to start out in the kitchen. So, let’s get started.

Perfect Scrambled Eggs Recipe

First: Crack two eggs.

Perfect Scrambled Eggs Recipe

Two: Whisk the eggs with a fork. Try for a fast, tilted motion. It’s all in the wrist.

Perfect Scrambled Eggs Recipe

Three: Add milk. About one tablespoon of milk per egg is the general rule. Whisk the milk into the egg.

Four: Heat a small pan over medium-low heat. Spray with cooking spray or a sliver of butter. To test if your pan is ready, wet your fingers and flick the water onto the pan. If the water sizzles when it touches the pan, you are ready to go.

Five: Pour the egg mixture into the pan.

Six: FOLDING. This step is the most important. Watch closely here. This is where a simple meal, such as scrambled eggs, can go wrong.

The important thing here is to fold your eggs, rather than stir them. This will give you perfectly fluffy eggs.  To fold, gently push and lift the eggs from one side of the pan to the other, using a rubber spatula or wooden spoon.

Like this.

Fold the eggs until they are nicely clumped and shiny (about two minutes). Season with salt and pepper.

Perfect Scrambled Eggs Recipe

Serve with a slice of whole wheat toast and fruit and you have yourself a healthy and SIMPLE breakfast.

Perfect Scrambled Eggs Recipe

Oh ya. Your day will be 10x better if you add ketchup. Just sayin’

OK, I got you down to 4 ingredients: eggs, milk, butter, toast. Now tell me are going to try this.

Couldn’t be more simple than that.