Category Archives: Breakfast

Breakfast, lunch, or dinner: egg whites and cheese make this delicious, colorful meal help you Stay Healthy!

Egg White Vegetable Frittata

Not just for breakfast, egg white frittatas are easy to make and quick meals to plan for a busy week or anytime.  They are delicious and full of a wide variety of nutrients to maintain a healthy body.  Enjoy and let me know what you think. Stay Healthy!
Egg White Vegetable Frittata

Egg White Vegetable Frittata

Ingredients

  • 2 large red bell peppers
  • 1/2 large sweet white onion
  • 1/2 bag chopped cauliflower
  • 3 tbsp minced jarred garlic
  • 2 large handfuls chopped power greens (kale, spinach, chard)
  • 1 large container egg whites (can sub real eggs)
  • 1 cup shredded organic cheddar cheese
  • feta cheese (optional)
  • fresh ground black pepper

Preparation

  1. Preheat oven to 350 degrees
  2. In a large rectangle stoneware or bakeware pan add the chopped vegetables, minced garlic and onion. Pour egg over the vegetables until completely covered. Sprinkle shredded cheddar cheese over the top and push down with a fork. Sprinkle a small amount of optional feta cheese over mixture. Bake for 25-40 minutes or until knife inserted comes out clean. Cooking time varies on pan style and oven. Let sit for about 5 minutes before slicing. Garnish with fresh ground pepper.
  3. The recipe yields at least 12 servings
https://stayhealthyfitness.com/egg-white-vegetable-frittata/

Eggs on Toast

Did you know that the “Incredible Edible Egg” has been voted in the top five MUST have foods in your daily nutrition?   Yes, studies have shown that the egg should no longer receive the “bad rap” of the forbidden food due to cholesterol content, and in fact, studies have shown that people who include eggs tend to have better diets because they are including that eggy breakfast.  One fully loaded egg is acceptable according to the American Heart Association, and the BEST part, egg whites contain no cholesterol, are full of quality protein, high nutritional value, low in fat, and only 70 to 80 calories per serving. My Mom used to fix egg salad sandwiches on wheat all the time when I was a kid and I have to admit … one of my favorites.  To this day, I include a modified version of this simple fabulous dish and it is so refreshing in the spring and summer, almost gourmet.  The great thing about the meal: simple, tastes great, full of nutrients, and inexpensive to make.
Stay Healthy Eggs on Toast

Stay Healthy Eggs on Toast

Ingredients

  • Organic 100% whole wheat, whole grain or seeded bread
  • 5-6 hard boiled eggs
  • Olive oil light mayo
  • Mustard
  • Cracked black pepper
  • Paprika

Preparation

  1. Have a large bowl handy and start cracking the eggs, remove the shells and rinse the eggs to avoid getting any shells in the salad. If using 6 eggs, remove all the yolks except 2, this will give each person one yolk per salad serving. Dice the eggs in large chunks, add about 2 tablespoons of the light mayo, and mustard to taste (I like mustard so I use less mayo and more mustard). Add the cracked pepper and stir. Toast 4 slices of sprouted bread and divide the salad mixture between the slices, sprinkle each with paprika. This recipe makes 2 servings.
https://stayhealthyfitness.com/eggs-on-toast/

Oat Protein Cookies

Why Buy Them When You Can Bake Them!!!!

In today’s economy where health bars/cookies can be anywhere from 88 cents to over $3.00, it is so worth a little bit of time to save some. Even at 88 cents, your investment in the health bar/cookie is almost $20.00 per month if consumed daily. Also, being creative in the kitchen is so much fun, a fabulous stress relief, and you can involve your family and friends in the adventure. There is nothing better than a sample of a fresh cookie right from the oven and I think we can all agree on that. Another fabulous note, you are in control of what you are consuming and even understand what you are eating. No lengthy food labels where words that seem to not exist in Websters ever venture into self baked healthy goods. The fats and sugars have been greatly reduced in this recipe, as well as any empty calorie white product ingredients. Guilt free enjoyment awaits the first batch out of the oven, and the perfect power snack that you can carry with you on the go, giving no excuse to not fuel that body the healthy way.
Stay Healthy Oat Protein Cookies

Stay Healthy Oat Protein Cookies

Ingredients

  • 6 tbsp "Real" organic butter @ room temp (no margarine...fake chemicals)
  • 2/3 cup vanilla fat free yogurt
  • 1 1/2 cup organic coconut sugar
  • 1 whole organic egg
  • 1 tbsp pure vanilla extract
  • 2 1/2 cups ground old fashioned rolled oats
  • 1 cup vanilla whey protein powder
  • 3 cups old fashioned rolled oats
  • 1 1/2 tsp baking soda
  • 2 large handfuls dried cranberries
  • 1 large handful flaked organic coconut
  • 1 12 oz bag dark chocolate chips (feel free to use 1/2 bag)

Preparation

  1. Preset oven temperature to 300 degrees. Have ready a cookie sheet lined with parchment paper. If no paper, then spray the cookie sheet with PAM. I personally like easy clean up by tossing the paper when I am done.
  2. Dry Ingredients: Place oats in your blender, and grind until flour consistency and until you reach 2 1/2 cups and place in large mixing bowl. Add the 1 cup of vanilla protein powder, and 1 1/2 tsp baking soda. Fork through to blend
  3. Wet Ingredients: Place soft butter in your mixer bowl, along with vanilla yogurt and cream together. Add the coconut sugar and continue to blend until creamy. Add the egg, and continue to mix thoroughly. Add the pure vanilla extract, and continue to cream together.
  4. Time to add the dry ingredients to the wet ingredients: Slow the mixer down, and slowly pour the dry ingredients into the wet ingredients until thoroughly combined. Now, add 3 cups old fashioned rolled oats, mix; add the coconut and mix; add the dried cranberries and mix; and lastly add the chocolate chips and mix slowly. You should have a wonderful cookie dough ready for baking at this point.
  5. Baking the cookie: I use a large tablespoon to make large cookies. This recipe will create 20 large cookies or approx 80 small cookies if using a teaspoon. Scoop a large tablespoon of the dough onto your prepared cookies sheet and continue this process until the sheet is full. Place in your pre-heated oven and bake between 15-18 minutes. Be careful not to overcook these, as they will be dry. There should be a slight give to the touch on top of the cookie in the oven and only very little browning. They will continue to cook on the sheet. Transfer cookies to a baking rack to cool.
https://stayhealthyfitness.com/oat-protein-cookies/

Poached Eggs over Vegetables

Poached eggs for dinner that are simply delicious and a quick one skillet main course meal from stove to table in minutes.  I used fresh asparagus and a variety of sweet peppers for my recipe and the combination turned out fabulous. Ready to put together a nutritious meal in minutes … let’s get cooking!
Stay Healthy Poached Eggs over Vegetables

Stay Healthy Poached Eggs over Vegetables

Ingredients

  • 2 Whole Large Organic Eggs
  • Fresh prepared asparagus
  • Fresh prepared peppers
  • Spices of choice (I used an organic no salt herb blend, crushed chili peppers, black pepper, cumin, and a hint of smoked paprika)
  • Extra virgin olive oil

Preparation

  1. In a large cast iron skillet, or large sauté skillet, place vegetables that have been coated in olive oil into medium hot pan. Allow them to cook to crisp tender and place a small amount of char on the vegetables. Sprinkle spices of your choice all over the vegetables and turn to coat while cooking. Pour ¼ cup water into skillet and cover pan for approximately 5-8 minutes to steam the vegetables slightly. Remove the lid and break 2 eggs over the vegetables, replace the lid, and allow the eggs to poach to soft yolk cook with a nice white skin over the yolk. Remove the lid and sprinkle the egg with black pepper or spice of choice. With a large spatula, place underneath the vegetables and one egg and carefully remove to a plate, repeat with the other egg. Dinner is served!
https://stayhealthyfitness.com/poached-eggs-vegetables/

Fully Loaded Oatmeal Raisin Cookies

Healthy oatmeal raisin cookies? You bet. Using ground oats (Scottish oats), wheat germ and flax meal instead of flour is a big step toward healthier cookies because you get more fiber and whole grain goodness than just the oatmeal can provide. This recipe also uses the typical cinnamon and adds nutmeg, cloves, ginger, and allspice for a more rounded spice flavor. Walnuts provide some protein in addition to the eggs. These cookies are fully loaded with flavor and nutrition.
Stay Healthy Fully Loaded Oatmeal Raisin Cookies

Stay Healthy Fully Loaded Oatmeal Raisin Cookies

Ingredients

  • 2 1/2 cups organic old fashioned rolled oats
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon ground cloves
  • 1 teaspoon ground cinnamon
  • 1 teaspoon freshly ground nutmeg
  • 1 teaspoon baking powder
  • 1 teaspoon ground ginger
  • 1 teaspoon baking soda
  • ¾ cup organic Scottish oatmeal (ground oats)
  • ½ cup organic wheat germ
  • ½ cup organic flax meal
  • 1/2 cup organic almond milk
  • 2 organic eggs
  • 1/2 cup organic coconut sugar
  • 1 cup organic coconut oil
  • 1 cup organic raisins
  • 1 1/2 cup chopped walnuts
  • 1 teaspoon pure vanilla extract

Preparation

  1. Preheat oven to 350 degrees. Prepare baking sheet with oil or not necessary if using stoneware. Use a large microwave safe mixing bowl melt coconut oil to liquid, add coconut sugar and stir until most of the lumps are removed, add the eggs and beat until well combined and slightly airy, add almond milk and vanilla whisking until well combined. In a separate bowl, fork together ¾ cup ground oats (Scottish oatmeal), ½ cup wheat germ, and ½ cup flax meal, baking soda, baking powder, ginger, nutmeg, cinnamon, cloves, and allspice; stir into creamed mixture. Fold in oatmeal, raisins, walnuts, and vanilla, blending well. Drop by rounded teaspoons onto cookie sheet. Bake for 12 to 15 minutes.
  2. Option: I like to substitute the raisins for dark chocolate chips and make a oatmeal chocolate chip version. I love these for dessert or breakfast with coffee!
https://stayhealthyfitness.com/fully-loaded-oatmeal-raisin-cookies/
Sweet Potato Protein Loaf

Sweet Potato Protein Loaf

For a healthy alternative to breakfast bread, dessert cake, or just a snack, try this sweet potato protein loaf. Sweet potatoes, are already high in fiber and other nutrients. Added to this are flax, wheat germ, and Scottish oats (also fiber-rich).  The sugar, though not too sweet, needs a protein balance: whey protein powder.
Stay Healthy Sweet Potato Protein Loaf

Stay Healthy Sweet Potato Protein Loaf

Ingredients

  • 3 cups steam cooked and blended smooth sweet potato
  • ½ cup organic coconut sugar
  • 2 organic eggs, beaten, room temperature preferred
  • 2 tsp vanilla extract
  • 2/3 cup coconut oil, liquid room temperature (may have to heat to melt)
  • 1 cup Scottish oats (ground oats) or oat flour
  • 1/2 cup (1 scoop) vanilla whey protein
  • ½ cup organic premium ground flax meal
  • ½ cup organic wheat germ
  • 2 heaping tsp cinnamon
  • ½ tsp nutmeg
  • 1 tsp baking soda
  • 2 tsp baking powder

Preparation

  1. Preheat oven to 350 degrees. Prepare a loaf pan with cooking spray and dust with flour to prevent sticking. Set aside. This bread is mixed by hand in one large bowl and super simple to put together.
  2. In a large mixing bowl add blended sweet potato and organic coconut sugar, stir until well blended and sugar lumps removed. Add blended eggs. Stir in the vanilla. Set the coconut oil aside and save for last add in to ensure it does not solidify when added to mix. Add the dry ingredients on top of the wet ingredients in the same bowl and stir until well combined. Add the liquid coconut oil, and slowly stir until well combined. Pour batter into prepared loaf pan. Bake for approx 35-45 minutes (start checking at 35 minutes) or until a knife in the center comes out clean. Let cool in the loaf pan for 8 minutes and turn out onto a wire rack. Enjoy this for breakfast, dessert, or snack!
https://stayhealthyfitness.com/sweet-potato-protein-loaf/

High Protein Granola

My Mom used to make homemade granola when I was a kid. I loved the aroma of it baking, and the crunchy sweet texture surrounded by a spoonful of milk.  And while they may be more convenient, the unfortunate thing about store purchased cereals, including granola,  is that you don’t know what’s in them. They typically contain additives, preservatives, sugars and unhealthy fats that say “steer clear.” (I am a believer of having control of what we put in our mouths.) However, you know what is in this granola, since you make it yourself! It is simple to make. I am sure you will love this tasty treat for breakfast or snack!
Stay Healthy High Protein Granola

Stay Healthy High Protein Granola

Ingredients

  • 3 cups organic rolled oats
  • 1 scoop vanilla whey protein powder (brand does not matter)
  • ½ cup flax meal
  • ¼ cup raw pumpkin seeds
  • ½ cup raw walnuts
  • 1 tsp cinnamon
  • 3-6 tbsp local honey (I used 3 tbsp in my granola … not very sweet)
  • 1 cup water
  • ½ cup organic raisins

Preparation

  1. Preheat oven to 300 degrees. Spray a large cookie pan with oil and ensure that the entire pan is covered.
  2. In a large bowl, combine all ingredients except for the raisins. Use your hands and mix the ingredients until well combined. Pour onto the baking sheet and spread to cover the entire sheet to create an even layer. Stir the granola every 15 minutes and until light brown and crunchy. My granola was done baking in 45 minutes. Remove from the oven, and break up the granola into pieces with stirring spoon, add the raisins. Let the granola cool completely and store in an airtight container. Enjoy!
https://stayhealthyfitness.com/high-protein-granola/
 
Almond Chocolate Chip Protein Cookies

Almond Chocolate Chip Protein Cookies

Try these almond chocolate chip cookies as a healthier alternative to traditional chocolate chip cookies. You can make them for the holidays or as desserts/snacks throughout the year. I use almond butter in this recipe. And for the sugar, just a small amount of coconut sugar makes them sweet. In addition, I find the flax meal and whey protein powder provide enough protein to substitute for a meal. Of course, I include walnuts for their taste, texture, and nutrition. Finally, I add dark chocolate chips for the health benefits dark chocolate provides.
Stay Healthy Almond Chip Protein Cookies

Stay Healthy Almond Chip Protein Cookies

Ingredients

  • 3/4 cup almond butter
  • 2 large organic eggs
  • 3 tbsp organic coconut sugar
  • 1 tsp pure vanilla extract
  • 2 tbsp flax meal
  • 2 scoops chocolate whey protein powder
  • 1/2 cup rough chopped raw walnuts
  • ¼ to ½ cup dark chocolate chips (I like to use at least 60% dark)

Preparation

  1. Preheat oven to 375. Have a large mixing bowl, fork and large mixing spoon ready. Place eggs in the bowl and fork whisk until blended, add almond butter and continue fork blend until well combined. Add coconut sugar, vanilla extract, flax meal and chocolate whey protein, using your large spoon to continue the blending process. Add walnuts and chips last.
  2. Using a large tbsp, scoop dough onto cookie sheet (I love to cook on stoneware) and flatten with the back of your spoon or hand. Bake in preheated oven for 14 to 18 minutes. Check cookies at the 10 minute mark to check for browning. My cookies were done in 15 minutes with a nice brown to them, and still soft on the inside. Remove from oven when slightly brown and put on wire rack to cool. These are fabulous warm straight from the oven. These make a fantastic meal replacement anytime and a great take with snack when on the go!

Yields 8 large cookies

https://stayhealthyfitness.com/almond-chocolate-chip-protein-cookies/
Protein Banana Bread

Protein Banana Bread

Banana bread has been homemade in our family for years.  When I was younger, my Mom would make it on a regular basis. And when it comes fresh out of the oven … heaven.  In our house, brown bananas were never tossed. Instead, they were appreciated for the sweet moist flavor they give to the bread. As I became a Mom, I started baking banana bread for my kids and they still treasure the memory.  So, I put my thinking cap on to create a Stay Healthy version of this family tradition. And this is the result. The combination of ingredients in this recipe lacks for nothing.  It is absolutely FABULOUS in flavor, texture and nutrients. Plus, it makes a perfect breakfast or snack.
Stay Healthy Protein Banana Bread

Stay Healthy Protein Banana Bread

Ingredients

  • 3 large or 4 small very ripe bananas (the more brown spots the better)
  • 1/3 cup coconut oil, room temperature
  • ¼ cup Stevia in the Raw
  • ¼ cup Organic Agave Syrup
  • 1 organic egg, room temperature preferred
  • 1 tsp vanilla extract
  • 1 1/4 cups Scottish Oats (ground oats) or Oat flour
  • 1/2 cup (1 Scoop) vanilla whey Protein
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • 1 cup chopped Walnuts

Preparation

  1. Preheat oven to 350 degrees. First, grab an egg and measure out the coconut oil so that they can be coming to room temperature. Coconut oil will solidify if allowed to cool and not mix well in the recipe. If necessary, heat the coconut oil until very soft or liquid (this will take seconds). Prepare a loaf pan with cooking spray and dust with flour to prevent sticking. Set aside. In the bowl of an electric mixer combine bananas, coconut oil, Stevia, egg and vanilla. Mix on slow and increase to medium speed until smooth and well blended. In another bowl, fork or whisk together the Oat flour, protein powder, baking soda and baking powder. Turn the mixer to low speed and slowly add the dry ingredients to the wet mixture and mix until all ingredients are combined. Stir in the chopped nuts. Pour batter into loaf pan. Bake for approx 30-35 minutes or until a knife in the center comes out clean.
https://stayhealthyfitness.com/protein-banana-bread/
 

Spicy Prune Protein Cake

The prune – a dried plum – is a naturally sweet fruit. That means you can add less sugar to this recipe than you might for a similar cake. And to make it healthier, I add protein powder, rounding out the nutritional value of the cake. Cinnamon and cloves provide the spice. As you know, prunes are high in fiber. For more fiber, I add rolled oats and Scottish oats in place of regular flour. Try this recipe for a Stay Healthy alternative to breakfast bread, dessert, or a snack.
Spicy Prune Protein Cake

Spicy Prune Protein Cake

Ingredients

  • 1 1/4 cups boiling water
  • 1 cup rolled oats
  • 1 cup diced prunes
  • 1/2 cup almond butter
  • 1/2 cup organic coconut sugar
  • 1 whole organic egg
  • 1 cup Scottish Oats (fine - medium ground rolled oats)
  • 1/2 cup vanilla whey protein powder
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/4 tsp ground cloves

Preparation

  1. Preheat oven to 350 degrees. Place the oats and prunes in a small bowl and pour boiling water over stirring to combine. Cover and let stand for 20 minutes.
  2. In a large bowl, whisk almond butter, and coconut sugar until creamy. Add egg and mix until well combined. Add oat-prune mixture and mix well
  3. In another bowl, fork together the Scottish oats, whey protein, baking soda and spices until thoroughly combined. Add to the creamed mixture and stir to mix well.
  4. Pour batter into a greased and floured 9" square baking pan. Bake at 350 degrees for approximately 30 minutes. Check at 25 minutes with a knife inserted in center. When the knife comes out clean, the cake is done.
  5. Serve cake warm for dessert with a dollop of vanilla frozen yogurt.
https://stayhealthyfitness.com/spicy-prune-protein-cake/