Posts Tagged ‘breakfast’

Meal of the Week: The Frittata

Posted: December 13, 2012 in Diet and Nutrition
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You may not think much about the release of The Hobbit this Friday, but there is one thing those short hairy-footed men got right: second breakfast! While I grab something quick immediately upon waking up, I usually need another breakfast around 8:30-9:30. This is a great second breakfast or Sunday brunch, and is actually a pretty quick-and-dirty meal, supplying a few servings of veggies along with with plenty of protein. So give it a try the next time your stomach starts rumbling mid morning!

frittata

Ingredients:

You have two options, you can either buy frozen veggies and steam them first, or chop your own. Regardless, you will need:

-onion

-bell peppers (whatever colors you want)

-tomatoes

-zucchini

-yellow squash

-4-6 eggs

-salsa (optional)

-cheese (optional, can use white cheddar, provolone, feta, or mozzarella)

Instructions:

1. Sauté onion with whatever spices you would like. I use garlic powder, parsley, rosemary, salt, and pepper.

2. Whisk eggs with salsa, if desired. May also mix with just tomatoes.

3. In another pan, sauté zucchini and yellow squash.

4. Mix tomatoes in with zucchini and yellow squash when the squash is nearly done.

5. In other pan, pour egg mixture over sauteed onions and allow to cook thoroughly on each side.

6. Remove egg from heat and transfer to plate.

7. Spoon sauteed squash and tomato mixture over the top of the egg and top with desired cheese.

8. Enjoy your frittata!

Meal of the Week: High Power Breakfast

Posted: April 26, 2012 in Diet and Nutrition
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Per reader suggestion, here is your first Meal of the Week brought to you by my Sunday morning breakfast. Obviously, you may not have time to cook something up like this every day (and don’t worry, I’ll get around to some quicker morning meals here soon) but on the days you do, this is a great, high-protein start to your day.

Here’s what you see:

1. Orgain

2. Eggs (2)

3. Toast (1)

4. Low sodium, 1% milk fat Cottage Cheese (1 serving) with strawberries

5. Water (8 oz)

Here’s why you see it:

1. Orgain is an organic protein supplement with zero saturated fat, 10 servings of fruits and veggies, 24 vitamins and minerals, gluten-free, with no artificial sweeteners. Since I’ve been drinking this in the mornings, I haven’t even needed my daily coffee as a pick-me-up! The vitamins in this drink will fuel you all morning long while the protein/carb mix helps build lean muscle.

2. Eggs, of course, are high protein. I will eat mine fried or scrambled, but here is a good tip for cooking eggs: instead of using butter, try an olive oil pan spray.

3. Toast gives me some extra carbs to make sure I feel full, plus it’s a great source of whole grains. Look for low sugar fruit preserves or use honey as a topping.

4. Cottage cheese is another great source of protein, and opt for the full fat version if you’re regularly training/working out (I get 4% milk fat)! I mixed strawberries in with mine to get another serving of fruit for the day.

5. Water needs no explanation! Remember, anytime you drink some sort of protein shake,  you should drink at least as much water.

Be on the lookout for more meal ideas each week!