Sardine and Egg Breakfast Dish

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Ready for me to step on my soapbox about why we should all be eating sardines again?  Well, in case you missed the gazillion other times that I’ve mentioned it, sardines are an absolutely fabulous food, that we should all try to include in our diet.  Why are they so great?

  • They are a very small fish, so you get all the benefits of eating fish without so much mercury (sardines have the least amount of mercury of all the fish that we eat).
  • Awesome source of vitamin D, B vitamins, selenium, and iron.
  • Bring on the Omega-3 fatty acids – these guys are packed with them!
  • Great for naturally reducing depression symptoms.
  • Because of their selenium content, they encourage the body to increase endogenous glutathione, which is essential for detoxification.

Guys, I could go on and on!  But if you won’t take my word for it, then here is a pin that links to a great site explaining these and more benefits of including sardines in your diet.

sardines

Of course, I’m going to give you a really great recipe that can help you get these guys into your diet.  This sardine and egg breakfast dish is really tasty, and it is packed with health thanks to the eggs and sardines!  It’s really quite easy to pull together too, which is great if, like me, you’re not much of a morning person.  Let’s get to it!

SARDINE AND EGG BREAKFAST DISH

Ingredients:

  • 2 cans of sardines
  • 2 sliced shallots
  • 1/4 cup chopped parsley
  • 2 minced garlic cloves
  • 6 eggs
  • Sea salt to taste

Directions:

1.) Begin by preheating the oven to 500 degrees Fahrenheit. Afterwards, bring together the sardines, the parsley, the shallot, and the minced garlic, and stir.

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2.) Place this mixture at the bottom of a baking pan and put the pan in the oven for about six minutes.

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3.) Remove the baking pan from the oven and break six eggs into the pan.

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4.) Place the pan back in the oven and allow it to cook for an additional 7-10 minutes until the eggs are set, but the yolks are still runny.

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5.) Remove the pan and allow it to sit for about five minutes, then serve.

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Seriously, so yummy!  This dish makes it a pleasure to add sardines to your diet!  Enjoy! 🙂

Brussels and Daikon Veggie Hash

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This dish is a regular here in our house.  It makes for a great breakfast, lunch, or dinner, and it has six, yep, six veggies in it!  Two of the main veggies are brussels sprouts and daikon radish.  Both of these veggies have TONS of health benefits!

brussels

daikon radish

Okay, and that’s just from two of the six veggies in this thing!  I think what I love most about this dish is that it’s basically just a bunch of cooked veggies but it is delicious and filling, and is completely satisfying as a meal.  Plus, it’s so easy to throw together!

BRUSSELS AND DAIKON RADISH VEGGIE HASH

Ingredients:

  • 1/2 red onion
  • 1/2 leek, chopped
  • 1 shallot, chopped
  • 1 garlic clove, minced
  • 1 daikon radish, shredded
  • 1 pound brussels sprouts, finely chopped
  • 1/4 cup water
  • 1 Tbsp. Olive oil
  • 1/4 tsp. Garlic powder
  • Sea salt, to taste
  • Dollop of plain yogurt, if desired

Directions:

1.) In a large skillet, heat the olive oil over medium heat.  Add the onion, leeks, and shallot.  Cook for 4-5 minutes.  Add the daikon radish and the minced garlic.  Cook for another 4-5 minutes. Add the brussels sprouts, garlic powder, and water.  Allow to cook until the water cooks off, and the brussels are tender (about 5-7 minutes).

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4.) Transfer to a plate, season with sea salt, and top with a dollop of plain yogurt, if desired.

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Easy, yummy, and SUPER healthy!  Enjoy! 🙂

Super Healthy Mint Chocolate Smoothie

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I’m super excited about this smoothie!  It is SO refreshing, SO tasty, SO chocolatey, and SO healthy…yup, you read the last part right – this is chocolatey and SUPER healthy!  Believe it or not, it’s got two types of hidden veggies in there (cauliflower and spinach), which we all know have numerous health benefits, but today, I am even more excited about the ingredients that make this smoothie so chocolatey and minty fresh: raw cacao and mint leaves.

Both of these ingredients provide so many health benefits, which is fantastic, because they go together so well!  Let’s take a look!

mint

raw cacao

Wow!  All that in two delicious ingredients!  Are you starting to see why I’m so excited to share this smoothie recipe with you?  Oh, and guess what?  This recipe is sweetened with stevia, so it is sugar free – it doesn’t even have any fruit, so it is really low even in natural sugars.  Seriously, I can’t say enough good stuff about this thing!

MINT CHOCOLATE SMOOTHIE

Ingredients (makes 1-3 servings depending on size)

  • 1/3 cup raw cashews
  • 3 Tbsp. fresh mint leaves
  • 1.5 Tbsp. raw cacao powder
  • 1.5 Tbsp. raw cacao nibs – divided
  • 1 large handful baby spinach
  • 2-3 cups frozen cauliflower
  • 1 tsp. alcohol free vanilla
  • Stevia, to taste
  • 2-3 cups almond milk, depending on how thick/thin you want it to be

Directions:

Put all the ingredients in a blender (start with just 2 cups of almond milk or even a little less if you’re looking for a really thick shake like consistency), except the stevia, and leave a little bit of cacao nibs out if you want to use them for garnish.  Blend on high until smooth.  Add in the stevia and more almond milk, blending each time, until you have the desired taste and consistency.

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Transfer to cups, and garnish with raw cacao nibs.

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YUM YUM YUM!!!  Enjoy! 🙂

Veggie and Egg Breakfast Bowl

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Breakfast bowls are the best!  They are healthy and easy to throw together, and they are tasty and filling, so they make for a perfect meal to start your day!  To create a breakfast bowl, you basically cook some veggies of your choice in a way that you choose, add another ingredient like cheese, plain yogurt, or lentils, and top it with an egg.  Easy peasy and delicious!

Like I said, you can choose whatever veggies you want to create your breakfast bowl.  This one consists of roasted sweet potato, spaghetti squash, and broccoli.  I then added in some shredded goat cheese and topped it with a soft yolked fried egg.  Delish, and it’s got some great health benefits thanks to all those healthy veggies!

broccoli

spaghetti squash

sweet potato

Uh, yeah, I’d say that all those health benefits make for a pretty great start to your day!

SPAGHETTI SQUASH, BROCCOLI, AND SWEET POTATO BREAKFAST BOWL

Ingredients (makes two servings):

  • 1 medium sweet potato, peeled and cut into bite size pieces
  • 1/2 small spaghetti squash, seeds taken out
  • 2 cups broccoli florets
  • Olive oil
  • garlic granules
  • 2 eggs
  • shredded cheese of your choice (optional)
  • sea salt and pepper for seasoning

Directions

1.) Preheat the oven to 400 degrees, and line a large baking sheet with parchment paper.  Toss the sweet potato with a bit of olive oil and garlic granules.  Lightly spray the spaghetti squash with olive oil and sprinkle with garlic granules.  Place the prepared sweet potato and spaghetti squash on the prepared baking sheet leaving room for the broccoli, but don’t add the broccoli yet.  Bake the sweet potato and squash for 15 minutes at 400 degrees.

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2.) While the sweet potato and squash are baking, toss the broccoli florets in a bowl with a bit of olive oil and garlic granules.

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3.) After the sweet potato and squash have baked for 15 minutes, take the baking sheet out of the oven and add the prepared broccoli to it.  Put back in the oven and bake for an additional 25 minutes at 400 degrees.

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4.) While the veggies are baking, shred your cheese and set aside.  Heat a bit of olive oil in a frying pan.  Add the eggs and cook on each side for 1-2 minutes.  For a hard yolk, break the yolk.  For a soft yolk, take care not to break the yolk (ps…soft yolk = easier on digestion and more nutrients absorbed). Place on a plate until the veggies are done baking.

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5.) When the veggies are done, arrange them in a bowl along with the cheese, and sprinkle with a bit of sea salt and pepper.

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6.) Top with the eggs, and sprinkle a bit more sea salt and pepper on top of the egg (only a teensy tiny bit so as not to overwhelm)

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Ta-da!  A beautiful breakfast bowl that makes for a PERFECTLY DELICIOUS AND HEALTHY breakfast!  Enjoy! 🙂

Applesauce Oatmeal Breakfast Cookies

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I need to preface this post with the fact that even though I am touting these as breakfast cookies, they make great cookies for anytime of the day!  I love when I find a healthy cookie recipe.  It just feels good to be able to eat cookies and not worry about them being bad for you!  Your body will actually thank you for eating these yummies!

The inspiration for these cookies came from the following pin.

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Yum, those look good.  However, they have sugar and a couple other ingredients I don’t eat.  So, I decided to make some applesauce cookies using medjool dates and bananas as sweetener, and oats and almond meal to substitute for flour.  The result is a great sweet treat that is gluten and dairy free, yet tastes AMAZING!

Another plus, is that these cookies are really quite easy to make.  All you need are the ingredients and a blender, and you’ve got your batter ready to go!

APPLESAUCE OATMEAL BREAKFAST COOKIES

Ingredients:

  • 3 ripe bananas
  • 4-5 medjool dates
  • 2 cups gluten free rolled oats, divided
  • 1/3 cup applesauce
  • 1 tsp. cinnamon
  • 1 Tablespoon Almond Meal

Directions:

1.) Preheat the oven to 350 degrees, and line a baking sheet with parchment paper.

2.) Place the bananas, dates, applesauce, and 1 cup of the oats in a blender.  Blend until smooth.

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3.) Add the cinnamon and almond meal, blend till combined.  Stir in the other cup of oats.

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3.) Drop by the spoonful onto the prepared baking sheet.  Place in the oven for 20 minutes.

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4.) Allow to sit for 3-5 minutes before removing from the pan.

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Enjoy! 🙂

 

Grape Arugula Chicken Salad

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Ya know, I haven’t had grapes is a very long time, and after making this salad, I’m seriously questioning why that is!  Wow, those round little buggers are delicious, and they make for the perfect addition to this salad!  Not only that, but they are packed with all kinds of nutrition!

grapes

Look at all those goodies!  And all in a tiny lil grape!  Okay, back to this salad.

This salad is so good, and it’s really simple, since it just involves putting all the ingredients on a plate, mixing, and eating.  Um, dinner doesn’t get much easier than that!

ARUGULA GRAPE CHICKEN SALAD

Ingredients (makes 2 servings):

  • 5-6 cups baby arugula
  • 1 large chicken breast, grilled or baked and cut into bite size pieces
  • 3-4 Tbsp. chopped red onion
  • 1/2 ripe avocado, chopped
  • 2 ounces crumbled soft goat cheese
  • a whole bunch of red grapes (it’s up to you how much to put in there!), chopped in half
  • 1/3 cup chopped walnuts
  • olive oil, for drizzling
  • 1 Tbsp. lemon juice
  • sea salt

Directions:

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Toss together the arugula, chicken, red onion, avocado, goat cheese, grapes, and walnuts.  Drizzle with olive oil, sprinkle with lemon juice, and season with sea salt.

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YUMMERS!  Enjoy! 🙂

Mexican Chicken Cauliflower Fried Rice

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Any Mexican food lovers out there??? Wait, doesn’t everyone love Mexican food? Well, I’ve got good news, or rather good food, for anyone that loves Mexican food! This Mexican chicken cauliflower fried rice is so so good, and it totally satisfies any hankering for Mexican food in a super healthy way!

Everything in this dish is great for you, so it is jam packed with nutrition and health benefits! There’s tons and tons of veggies in there, so of course there’s all kinds of benefits from those. On top of that, topping/garnishing it with avocado provides even more awesome health benefits!

avocado

All those health benefits in the garnish alone!

Guys, it’s not just the health benefits of this dish that are so great! The flavor – oh my gosh – this is SO yummy, and it is absolutely perfect when you are craving Mexican food, but you want to keep your diet on point!

MEXICAN CHICKEN CAULIFLOWER FRIED RICE

Ingredients (makes 2 servings):

  • 1 tsp. olive oil
  • 1 bag frozen cauliflower rice
  • 1/2 red onion, chopped
  • 1 tomato, chopped
  • 1/3 red pepper, chopped
  • 1/3 green pepper, chopped
  • 1/3 yellow pepper, chopped
  • 1 garlic clove, minced
  • 2 cooked chicken breasts, chopped into tiny pieces, or shredded
  • 1/2 tsp. cumin
  • 1/2 tsp. paprika
  • 3 green onions, chopped
  • 1/2 cup chopped fresh cilantro
  • 1/2 avocado
  • sea salt and pepper for seasoning

Directions:

1.) In a large frying pan, heat the oil. Add the red onion, peppers, tomato, and garlic. Cook for about 3-5 minutes until the onions begin to sweat and become translucent. Add the cauliflower rice, and cook for 5 – 7 minutes until cooked through. Add the chicken, cumin, and paprika, and cook until heated through, and any juices that are left from the tomatoes has cooked off (about another 3-5 minutes).

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2.) Transfer to a plate, and season with sea salt and pepper. Mix in the cilantro and green onions, and top with the sliced avocado for garnish.

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YUMMMMM! Healthy Mexican food!

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Enjoy! 🙂