Posts Tagged ‘healthy’

Thursday Treat


Thursday Treat will be all about something we all love – FOOD, yay!  I will put recipes for food that I like to eat or think you should try.  Most of the recipes will be healthy but occasionally there will be recipes for desserts; you gotta treat yourself sometimes.  All veggies and no cake, makes me a dull gal (guy)!   Say it out loud and remember this mantra :-P .

Full disclosure, I am a dessert girl and I don’t really like to cook.  If I had my way, I would eat pies for breakfast, cake for lunch, cookies for in between snack, and finish the day off with ice cream.  But my body isn’t a “wonderland” so I can’t follow my preferred diet.  That means I have to find healthy alternatives that I can make and enjoy.

So, with that in mind, I am starting the “treat” with the most important meal of the day, breakfast!!  Below are three recipes for fast, easy, and delicious eggs that I found from August ’12 issue of Redbook Magazine from Healthy Girl.  Benefits of eggs are endless but the most important ones are that it’s high in protein so it keeps you fuller longer, no need for snack in between breakfast and lunch, hello shrinking waistline!  It has choline and lutein which are important for collagen production and prevent free radical damage to skin cells that means smoother, firmer, younger looking skin.  Eat up some eggs to look fabulous so you can rock those amazing duds in your closet.

Basic scramble w/cheese
A great alternative to plain hard boiled eggs


What you need:

  • 1 egg & 2 egg whites (or ½ cup of fat-free liquid egg substitute, such as Egg Beaters Original)
  • 2 tbsp shredded reduced-fat cheddar cheese

Make it:

  1. Spray a large mug (or a microwave-safe bowl) with nonstick spray; add egg and egg whites and beat with fork. Microwave for 11/2 minutes.
  2. Stir in cheese, then nuke for 1 additional minute, or until set.
  3. Stir again, and add salt and pepper or any seasonings you like.

Nutritionals: PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein — PointsPlus® value 2*

For the next two, I suggest preparing all the required ingredients the night before to save time.

Greek Omelet
Love this omelet and will never get tired of eating it. It tasted light but kept me full until lunch, I loved the light smell of basil in the morning


What you need:

  • ½ cup chopped fresh spinach,
  • ¼ cup of chopped red onion,
  • 1 egg and 2 egg whites (or ½ cup of liquid eggs),
  • 2 tbsp diced tomatoes,
  • 2 tbsp crumbled reduced-fat Feta cheese,
  • ½ tbsp chopped fresh basil

Make it:

  1. Spray a large mug or bowl with nonstick spray. Add spinach and onion and microwave for 11/2 minutes, or until softened. Blot away excess moisture with a paper towel.
  2. Beat egg and egg whites with a fork, then stir them into the mug.  Microwave for 1 minute.
  3. Mix in remaining ingredients and nuke for 1 more minute, or until set.

Nutritionals: 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein — PointsPlus® value 3*

Chicken Fajita Scramble
like having Mexican fiesta in the morning, delicious!!  Great option for starting off your Cinco De Mayo celebration or if you are doing a Mexican meal day.


What you need:

  • ¼ cup chopped red bell pepper,
  • ¼ cup chopped onion,
  • 1 oz chopped cooked skinless chicken breast,
  • 1 tsp fajita seasoning mix,
  • 1 egg and 2 egg whites (or ½ cup liquid eggs),
  • 1 tbsp shredded fat-free cheddar cheese,
  • 1 tbsp fat-free sour cream

Make it:

  1. Spray a large mug or bowl with nonstick spray. Add bell pepper, onion, and chicken, sprinkle with fajita seasoning, and stir. Microwave for 11/2 minutes, or until veggies have softened.  Blot away excess moisture.
  2. Beat egg and egg whites with a fork, then stir them into the mug.  Microwave for 1 minute.
  3. Stir in cheese, and microwave for 1 more minute, or until set.  Stir and top with sour cream.

Nutritionals: 163 calories, 0.75g fat, 583mg sodium, 12g carbs, 1.25g fiber, 5.5g sugars, 26g protein — PointsPlus® value 4*


*nutrition info from &

Next week’s treat will be for delicious and healthy breakfast smoothies.

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