Eggs/ Vegies:
2 eggs (which serve as a protein and healthy fat) + vegies - spinach is always good ..you can add 1/4 cup of rice or sweet pototoes for the carb.
Breakfast Quinoa
3/4 cup cooked quinoa
1/4 berries of your choice
1/4 cup lite coconut milk or 1/2 cup almond milk
almond or pecan slivers - t spn
Warm Quinoa (better than Oatmeal, b.c adds the protein you need)
1/4 cup dry quinoa
onions add sweetness
a fat -- pine nuts, 1/4 cup almond milk OR almond oil
vegies - spinach or mushrooms
Frittata with spinach, leeks, and tomatoRecipe from 28 Days to Health - Johnson Chiropractic
Frittata with Spinach, Leeks & Tomato
Ingredients- 8 large eggs
- 2 cups egg whites
- 1/4 cup almond milk
- 1/2 teaspoon lemon juice
- 1 cup chopped leeks
- 1 cup chopped spinach
- 1/4 cup chopped tomato
- 1/8 teaspoon extra virgin olive oil
- 1/4 teaspoon sea salt
- 1/8 teaspoon freshly ground black pepper
- Preheat oven to 375°.
- In a large mixing bowl, whisk together eggs, egg whites, almond milk and lemon juice.
- Heat olive oil in a large sautée pan over medium-high heat. Sautée leeks and spinach until tender and season with salt and pepper.
- Add sautéed vegetables and tomatoes to egg mixture and stir until combined. Pour mixture into a 9" cake pan.
- Bake frittata in oven until eggs are cooked, about 20-30 minutes. Remove from oven, let cool briefly and cut into 8 pieces.
Makes 8 servings, each containing approximately:
- 180 calories
- 7 gm. carbohydrate
- 5 gm. fat
- 219 mg. cholesterol
- 20 gm. protein
- 420 mg. sodium
- 1 gm. fiber
