Mini Frittatas with Goat Cheese

You might be wondering how my weight loss journey is going…

It’s going!! I am down about 18 lbs. total (yup, that includes the baby’s weight!). I take long walks with Wyatt and Herbie; it keeps me sane! I am also going to a hip hop class with my neighbor friend Carolyn, who is also on her own journey to better health! And of course, nutrition is everything! Protein power!

I made these little frittatas over the weekend because I realize how important it is to have food prepped and ready to go. They even taste good cold, when I only have a minute (literally) between changing diapers and feeding. Best of all, they are protein packed and keep me full ( and happy!).

70 calories, 2 grams fat, 3.5 grams carb and 9.5 grams protein! Pretty nice profile right?

Mini Frittatas with Goat Cheese

Cooking Spray
¾ cup finely chopped mixed veggies such as tomatoes, spinach or scallion
12 egg whites
Salt and pepper for seasoning
3 oz. crumbled goat cheese (or Feta)

 

Preheat oven to 350F. Coat a 6 cup muffin tin with cooking spray. Place about 2 tablespoons of the veggies into each muffin cup.

Add 2 egg whites to each. Season with salt and pepper.

Top with a few crumbles of goat cheese.

Bake for about 30 minutes until set. Internal temperature must reach 160F.

Cool on a wire rack to prevent a soggy bottom :)

Have it plain, or top it with salsa, avocado or (ketchup?).

Quick Watermelon Sorbet

I usually don't post recipes that I create for work, but since little Wyatt has been keeping me busy, why not! This recipe was published in the most recent Market District Newsletter to promote the new fab Balsamic glaze.


August MD Newsletter




Check out the recipe here!!

Watermelon Sorbet

 

 

 

 

 

Love this! I keep frozen watermelon cubes in my freezer ready to go. It makes great cocktails too!

Chocolate Protein Cake Bars

This past week's treats were these protein bars, once again, inspired by Jamie Eason. I am down a few more pounds this week but I have a long way to go before I am even close to looking like Jamie ha ha. A gal can always dream, right? I was really hoping this nursing thing would help shed the pounds a lot faster, but it turns out that its going to take a lot of work. How about that, weight loss takes work!! I guess I knew that already.

 

I started taking longer walks this past week too, in order to kick up the calorie burn. I also went to a hip hip class with my neighbor friend and that was super fun! There is nothing like the buddy system to help with motivation.

 

Here are the treats that got me through the week:

 

Chocolate Protein Cake Bars

 Dry ingredients:
1 cup oat or white whole wheat flour
½ cup vanilla or chocolate whey protein powder
3 Tbsp. unsweetened cocoa powder
1 tsp. baking soda
½ tsp. salt

Wet ingredients:
½ cup splenda®
1 cup applesauce
4 egg whites
½ cup water

Preheat oven to 350˚F. Line an 8x8-inch baking pan with foil; coat with cooking spray. In a large bowl, mix together dry ingredients. In a smaller bowl, whisk together wet ingredients. Stir wet ingredients into dry ingredients and mix until smooth. Spread mixture in pan and bake for 30-35 minutes until center is set.

Remove from pan by lifting out using foil. Cut into 16 squares.

65 calories and 4 grams protein

 

 

 

 

Another recipe inspired by the super fit Jamie Eason. This time I kicked it up by doubling the protein and turning it into a coffee cake (simply by baking it in a cake pan). I used a bit less almond milk as well. Feel free to  top this cake with chopped nuts before baking. If you are not into non nutritive sweeteners, just use sugar or sucanat. I am ok with them, especially when trying got cut calories.

I made this cake early in the week, and it has been a lifesaver in the mornings. Early mornings are tough because Wyatt is super cranky, and so is mommy because she is super hungry from being up too long. I packed these up in individual baggies and they were ready to eat as soon as I could get down to the fridge (yes, keep them in the fridge since they have no preservatives, unless you like mold).

 If you want  even lower calories, use Splenda. Truvia has some carbohydrates in it. Also, choose a protein powder with no added sugar. My protein powder is higher in calories than I would like, but it is what I have on hand for now.

Cinnamon Swirl Protein Coffee Cake

1/3 cup xylitol or Truvia® (or sugar)
1 Tbsp. cinnamon

Dry ingredients:
1 cup oat flour
1 cup vanilla whey protein powder ( I used muscle milk)
½ cup Truvia®
1 Tbsp. baking powder
½ tsp. salt

Wet ingredients:
2 egg whites
¾ cup unsweetened almond milk
½ cup unsweetened applesauce

Preheat oven to 350F. In a small bowl, combine xylitol and cinnamon; set aside. In a large bowl, combine dry ingredients and mix well. In a smaller bowl, whisk together wet ingredients. Add wet ingredients to dry ingredients and mix well.

Line an 8x8 or round 10-inch cake pan with foil and coat with cooking spray. Pour about 1/3 of batter into pan and spread evenly. Sprinkle about ½ of the cinnamon mixture over batter and top evenly with remaining mixture. Use a knife to swirl in cinnamon mixture. Bake for about 33-35 minutes, until center is set.

Lift out of pan to cool on wire rack. Cut into 10 wedges.

125 calories and 13 grams protein

Make your own oat flour

Grind away

Swirl away

Let the foil paper be your friend: use it to lift the cake out of the pan.

 

That is a fresh stevia sprig my garden

DELISH!!

 

Little Wyatt arrived last Saturday at 3:30 am. He weighed in at 7 lbs 13 oz., and is 20.5 inches long. He is such a sweet boy, but does not yet know the difference between day and night. He is definitely a night owl, and has been keeping mommy and daddy up all night! We learned to take shifts overnight though, so that we can each get about 4 hours of sleep!

What does the baby have to do with Turkey muffins??

Well, I gained a bit too much weight and I am now left with some extra pounds (about 25 lbs! yikes!!...some of it still water weight I am hoping) to lose.  I am turning to the most inspiring, sexy fitness model ever, Jamie Eason, for some motivation and inspiration to get back down to my sexy self lol. Here is a recipe inspired by Jamie, modified a bit since I only had 1 lb. of turkey to work with. I also added extra veggies and a little wheat germ just for fun!

 

So what’s part of my weight loss plan? Clean eating, protein at meals for satiety (and to maintain lean muscle mass), water and laying off the ice cream. I also joined a new gym, and can’t wait to get started once I get clearance from the doc (don’t want anything falling out of me lol). For now, it’s just going to be walking for me, maybe some super light weights.

Veggie Packed Turkey Muffins

 

1 lb. lean ground turkey
½ cup finely chopped celery
½ cup finely chopped red bell pepper
½ cup finely chopped onion
½ cup shredded carrots
½ cup old fashioned oats
2 Tbsp. wheat germ
1 egg
1 tsp. garlic powder
¾ tsp. kosher salt
½ tsp. black pepper
½ tsp. cumin
¼ tsp. ground chipotle pepper

Preheat oven to 375˚F. Combine all ingredients in a large bowl; mix well. Coat a 6- cup muffin tin with cooking spray. Divide mixture into cups and bake for 28 minutes until internal temperature is 165F.

 

 

 

 

 

 

These are like sugar cookies who met up with cobbler and protein powder. Snuck in some fresh blueberries and coconut, and they turned out to be beautiful bars!!! I had to post something special, this may be my last week for a while, as Wyatt is due next Sunday!!! yikes!!!!

 

Please try these and send me some comments:) Aren't these awesome???

Vanilla Blueberry Coconut Protein Bars

 

1 large egg
2/3 cup sugar
6 oz. container nonfat plain Greek yogurt
2 tsp. vanilla extract
¼ cup coconut oil, melted
1 cup white whole wheat flour
1 cup vanilla protein powder
1 tsp. salt
1 tsp. baking soda
1 ½ cups fresh blueberries
1/3 cup shredded coconut

Preheat oven to 350˚F.Beat sugar and egg until light and fluffy; add yogurt, vanilla and coconut oil. Mix until combined. Stir in flour, protein powder, salt and baking soda. Mix until dough is formed.

 

 

 

 

Line a 9x13-inch pan with foil and coat with cooking spray. Press a little over half of the mixture into baking pan.

Sprinkle blueberries evenly onto dough and top with coconut.

Spoon remaining dough over top.

Use a wet spatula to lightly press dough, smoothing over filling.

 

 Bars will look like blueberry cobbler.

 

 

 

 

Bake for 30 minutes until golden brown. Cool slightly and remove from pan onto wire rack, using foil paper to lift bars out of pan. Cool completely before cutting.

This guy, could not wait for the bars to cool...I found him in the kitchen...GUILTY!!!

 

Great idea Chris!!! Eat it like cobbler with Ice cream!!! Brilliant!!!

 

Stock your Freezer with Tamales

I got that nesting urge this morning! Baby Wyatt is on the way, and my freezer needs to be stocked!!

 

 I started by hydrating 2 cups of texturized soy protein (TSP); I spiced it up with chili powder, cumin, smoked salt, pepper, paprika, garlic and cayenne pepper.

 

 I then began to sauté every "must go" veggie in the fridge; onions and peppers mostly, some tomatoes. I added these to my hydrated TSP and then decided to make two dishes from it. After all, how much taco meat does a family need. I made half of it into a chili by simply adding canned beans and crushed tomatoes. I found a Mexican simmer sauce deep in the pantry and added about half of this to it (the other half into the remaining meat mixture). Into the freezer that went, labeled: Veggie Chili- Serve over rice, over nachos, in burritos or add more beans and serve with green onions, sour cream and cheese. I need to be very specific since someone else might be thawing and preparing meals ( Daddy!).

 

What to do with the other half of the taco meat mixture..? I continued to raid the pantry, then freezer, for other ideas. I found frozen corn husks and masa harina!!! Perfect!! I was going to make tamales, I just happened to have a recipe all written up from the Market District May Newsletter 2011!!!

 

I don't have a recipe for the veggie taco filling I used ( you can see how that would be difficult to document since I started with no plans to make a tamale filling). The filling is the easy part though, and you can really use anything. I have done roasted peppers with a hunk of  jack cheese (rajas con queso). Very easy.

 

This recipe includes how to make pork or chicken filling, and it can certainly be made ahead of time to break up the work.

 

Give it a try!!







 

 

 

Makes: 18 tamalesPrep Time: 1 hourCook Time: 1 hour

 

Ingredients:18 dried corn husks

 

 

Soak and clean corn husks in hot water for at least 30 minutes or until soft; drain and set aside.

 

For the meat filling:
1.5 lbs.  pork roast or chicken breast
1 Tbsp. chili powder
1 Tbsp. cumin
2 Tbsp. brown sugar
1/2 cup finely minced onion
1/2 cup chicken broth, divided
Salt and pepper for seasoning
Olive oil Spray
 
Place pork roast or chicken in a shallow glass baking dish and rub with spices, brown sugar, onion and 1/2 cup of broth; cover with aluminum foil and marinate for 30 minutes in refrigerator.

Preheat oven to 450˚F. Bake pork or chicken covered for 45-50 minutes until temperature is 160˚F for pork/165F for chicken. Remove from oven and let stand 20 minutes. Shred using 2 forks and return to pan with juices to coat

 
For the masa:
4 cups instant corn masa mix or masa harina
1 tsp. Giant Eagle garlic powder
1 tsp. salt
1 tsp. baking powder
1 cup frozen white corn, thawed
3/4 cup canola oil

3 3/4 cups chicken broth

 

Prepare masa while meat is roasting. In a large bowl, mix together masa harina, salt, garlic powder and baking powder. Place corn, oil and 1cup broth in a blender and process until smooth. Stir into masa harina, and mix until a smooth dough is formed, adding remaining broth.

 

Set up a station- Place meat, prepared masa, husks and pot with steamer insert nearby. Add enough water to pot to just reach bottom of insert. Line steamer basket with 1 or 2 kitchen towels if desired, to absorb condensation and prevent sogginess.

 

Working with one softened husk at a time, open to flatten and place a heaping 1/4 cup of masa dough onto center of the husk, about 1/2 inch from the top of the husk. Spread or press dough into a 4×3 inch rectangle using a flat spatula or clean fingers.

Place a heaping tablespoon or two of filling down middle of dough.

Fold one end of the husk over tamale to cover filling, enclosing the filling. 

 

 

The masa should wrap around the filling

Tuck the back end of the husk forward, enclosing the tamale.

 Fold over to form a tight and neat rectangle (top of tamale will be open).

Place tamales open side up in the prepared steamer insert. Cover and steam for 55-60 minutes. Let tamales rest at lest 15 minutes before serving. Check water near the end to make sure the pot does not burn/dry out.

  Serve hot with lime wedges and hot sauce. Add other toppings such as salsa, sour cream and chopped cilantro if desired.