Shari Duncan

Tag: Eggs

PERFECT Protein PANCAKES
Shari

by on Dec.25, 2015, under Egg and Main Course Ideas, Healthy Snacks, High Protein dishes, Recipes, Whey Protein Recipes

This is the fuel your body needs!  Perfect for breakfast or any meal of the day.

Per request… decided to repost this basic recipe. After many years, these pancakes are still one of my favorite “go-to” foods. Perfect grab and go pre-work out fuel.

Protein pancakes are quick and easy to make.  AND, these pack over 30 grams of protein per serving! … . For variety, substitute mashed banana, chopped apples (or unsweetened applesauce),  or 2 TBSP pumpkin/pumpkin spice  for the  berries.

Combine oats and low carb baking mix with protein powder.  Add egg whites, water, mixing well to desired consistency.  Add your choice of fresh/frozen fruit, sweetener and cinnamon for a nutrient packed meal any time of the day.

ü       1/4c dry oatmeal (Or Quinoa Flakes)

1/4c  Bob’s Red mill Lo Carb baking mix.

1/2-1 scoop protein powder of choice

ü       Table spoon agave/honey or 1 packet of truvia

ü       1 egg plus 1 egg white

ü       ~1/4c water –more or less to desired consistency (substitute Almond milk)

~ Ground Cinnamon to taste

1/4 cup adds 11 grams protein and 5 grams fiber!

ü       Dash vanilla or almond extract (optional)

Optional:Ground Flax Seeds – for added dietary fiber, Omega-3 essential fatty acids and protein.

Combine above ingredients in med bowl.  The basic recipe is easily increased using equal parts oats and flour to yield larger batches; be sure to also adjust protein accordingly. Keeps several days in the fridge. Reheat for ~20 30 seconds in the microwave

Add additional water or milk, if necessary to get to desired consistency.

ü       Fresh or Frozen Berries – Add berries or desired fruit to batter.

Heat about ½ tablespoon of coconut oil, if using (or no-stick spray) in small skillet.  Add one half of batter to heated pan and cook over medium heat until browned on bottom – until bubbles begin to appear, approximately 2-3 minutes.  Flip with spatula to brown other side. Cook through until firm. These are better a little “overcooked” than undercooked.

Use any brand/flavor Protein powder & variety of fruits for variety.

Use any brand or flavor Protein powder & different fruits for variety.

Makes 2 -3 NUTRITIONALLY PACKED PANCAKES!


Spray while warm with butter spray. Top, if desired with no (or low sugar) preserves, apple butter, or sugar free maple syrup.

PER SERVING:

~32 Protein Grams (more or less depends on type/amount of added protein powder)

~30 Carbohydrate Grams (more or less depends on type/amount of added fruit)

~4 Fat Grams (Cooking in coconut oil adds additional 5-7 healthy fat grams & flavor)

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Tracy’s Incredible Veggie Crust-less Quiche
Shari

by on Jan.12, 2011, under Egg and Main Course Ideas, Fruits and Veggies, High Protein dishes, Recipes, Weight Loss

Simple, versatile and ohh soo good for you….

This is the time of year when people have maxed out on candy, sugar and rich holiday foods and the body screams out: “Feed Me Something Healthy!” Fortunately, Eggs, cottage cheese, spinach all top the “super foods” list!

This protein packed and low carbohydrate, low fat quiche is incredibly healthy and very easy to throw together. It makes for a great tasting party appetizer*, brunch or  meatless supper. Experiment with just about any base you want for this dish. You can use practically any vegetables that are in season or whatever is on hand in your refrigerator which means  a lot of variety with just this one basic recipe.

The base is practically carbohydrate free and very low fat and packs an impressive 25 grams of lean quality protein per serving!  That makes this pie a good meal choice for even the strictest dieters or during contest prep. You can choose to mix in some  low fat cheeses for added flavor.. but this does add to the total calories/fat per serving so be sure to add this in if you are counting your fat grams.

Eggs, Egg Whites and Low Fat Cottage Cheese.. the Protein base for a very healthy meal.

This is how I “tossed” mine together… in less than 15 minutes of prep time:

  • 6 whole eggs plus
    8 egg whites (I used 1 cup of egg beater egg whites)
  • 10 oz  low fat/fat free cottage cheese
  • Herbs – I chose McCormick Mediterranean blend (Oregano, red pepper, Rosemary, Thyme and Paprika)
  • Sea Salt-pepper
  • Vegetable(s) and/or lean meat (s) of choice

Optional:  ¼-1/3 cup fresh shredded cheese – (I used Asiago, Romano, and Parmesan blend) but you can use low fat swiss, chedder, jack, or Feta

  1. Blend eggs, egg whites and cottage cheese, (shredded cheese, if using) with wire whisk until well combined. Add salt, pepper and other spices.
  2. Fill bottom of 9” pie pan with vegetables of your choice.  I used fresh baby spinach, sliced mushrooms,  2 green onions, and 1 diced tomato.

    Use ANY fresh veggies and herbs and bake! EASY !

  3. Pour egg mixture over vegetables.  Bake 30-40 minutes at 400 degrees until center is set and outside edge is golden brown. . Let cool.
  4. Slice “pie” into 4-5 servings:

Can be stored 4-5 days in the refrigerator.

Approximate Per portion. (Without added cheeses): Calories 183, 25 g of protein, 7g fat, and 4g of carbs

*Use muffin tins in place of pie pan if preparing as a party appetizers.

For Meat Eaters… try it with diced Canadian or turkey bacon, ham or diced chicken.

This was my first attempt at making a quiche and I cannot believe how simple and how GOOD this was.  This will definitely become a new staple in my kitchen.  Cannot wait to try it with zucchini!   THANKS TRACY!

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The Incredible Egg… EGGS-actly what your body needs to build muscle!
Shari

by on Aug.22, 2010, under Egg and Main Course Ideas, General Nutrition, High Protein dishes, Weight Loss

” My boy says he can eat fifty eggs, he can eat fifty eggs” – Cool Hand Luke 1967

Scientists have shown that those who start their day with poached, boiled or scrambled eggs can lose up to two-thirds more weight than others. The secret of the egg’s success lies in its ability to make us feel full for longer than many other foods.

Eggs make a valuable contribution to a healthy, balanced diet. And they are one of the most complete and versatile, not to mention abundant and inexpensive foods available.  Nutritionists recommend that an egg a day be incorporated into your daily meal planning for maximum health benefits. We all know the importance of protein in the muscle building process; without it, your muscles will simply not grow.  One egg contains 6 grams of high quality protein: so high that it is used as the standard by which other foods are measured. The whites are fat free; it is in the yolk where you find the fat and cholesterol.

..... EGGS-Actly what your Diet needs to build Muscle!

..... EGGS-Actly what your Diet needs to build Muscle!

Eggs are also a rich source of vitamins, including A, E, and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like  calcium, zinc, and iron.    It is no wonder that eggs are included among the “superfoods” because of the way they both boost health and tackle obesity.

Eggs are far less expensive than most other animal-protein foods. Although eggs contain a significant amount of cholesterol, they need not be excluded from the diet. Most people need not be concerned about eating eggs in moderation.

As you can see, eggs contain a lot of good nutrition. One egg has about 80 calories but one egg also contains approximately five grams of fat, which is important if you are watching your fat and calorie intake. The white part of the egg contains no fat what so ever, and although all of the fat is contained in the yolk of an egg (yellow) – only a small proportion of this is saturated fat (Bad Fat) – about 1.6 grams. One egg each day is good, but eating three or four eggs every day may add too much fat.

In order to get the high quality protein and nutrients while reducing your fat intake, try using one whole egg and adding extra egg whites per serving. (I generally use one whole egg to two addition egg whites). You should also poach, hard boil or scramble your eggs, don’t fry them in butter. If you want your eggs sunny side up or over-easy, use a non-stick skillet without the extra butter or oil.

With recent egg recalls, people are concerned about safety and contamination. Always thoroughly cook your eggs to eliminate the risk of getting sick from salmonella.

MY FAVORITE OMELET:

Spinach, mushrooms and cheese, crabmeat add additional nutrients and flavor to this “not just for breakfast” egg dish.

A few of my favorite things... for an amazingly healthy and tasty omelet.

A few of my favorite things... for an amazingly healthy and tasty omelet.

Prep Time: 5 minutes     Cook Time: 10 Minutes   Yield: 1 Omelette

You will need:

ü  1 whole egg plus 2 egg whites (beaten)

ü  2-3 mushrooms, diced

ü  ~1 cup fresh baby spinach, cut in pieces

ü  1 slice low fat Swiss cheese

ü  ~ 3oz imitation crab meat, flaked or chunked

ü  Salt and pepper.

ü  Cooking spray, butter flavor

  1. Spray bottom of small pan with cooking spray.  Heat on med until hot.
  2. Sauté crab meat until warmed, add mushrooms and spinach. Continue to saute just until spinach begins to wilt.
  3. Add beaten eggs, salt and pepper and sliced cheese.  Cook until eggs begin to set.  Reduce heat, (so you don’t burn your eggs). Continue to cook until eggs are firm and cheese begins to melt.
  4. Fold omelet to seal.
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