Category Archives: Nutrition

Easiest Way to get Eggs for Breakfast

I eat eggs for breakfast almost every day. They’re a great form of protein: they’re inexpensive and they keep well. Eating a balanced breakfast that includes protein and fat keeps your blood sugar from spiking, which helps to keep you fuller longer. Here’s my recipe for Crustless Quiche. I make a variation every Sunday, which gives me servings for the following 6 days.

Crustless Quiche


  • 6 eggs
  • 4 cups egg beaters or liquid egg product
  • 4 cups chopped veggies (spinach, bell peppers, sauteed mushrooms, broccoli…)


Preheat oven to 350* and spray a 9×13 inch pan with cooking spray

Add vegetables to the pan, pour the eggs on top. Season with salt and pepper if desired.

Bake 35-45 minutes, until the center is set. Cool and cut into 6 servings. Each serving can be reheated in the microwave for 30-60 seconds until hot.

Makes: 6 servings; Protein: 22g; Carbs: 3.5g; Fiber: .5g; Fat: 5g

Note: For variety, feel free to add cheese, cooked bacon, ham or sausage, or anything else that you have on hand. Remember that additions will alter your nutrient counts.

Here’s the Formula: No Bake Oatmeal Protein Bars

notice that the ingredients/amount are a little hazy. This is so you can
personalize it. Add more of what you like and less of what you don’t. Then
adjust it next time if you need to…)

No Bake Oatmeal Protein Bars

¼-1/2c peanut butter

1-1/2c (4-6 scoops) protein powder

Up to 1/4c sweetener if your protein powder isn’t
sweetened (agave nectar, honey, maple syrup, evaporated cane juice, sucanat,
calorie free sweeteners (xylitol, stevia, splenda…) they’re all different so
you’ll have to play around with the amount

1/2c water

2c oats

½- 1c nuts, chopped fine (any kind or a mix, raw
and/or roasted)

½-1c dried fruit, chopped fine (cranberries,
blueberries, apples, figs and cherries work well)

¼-1/2c seeds if you want (ground flax and chopped
sunflower and/or pumpkin)

Line a pan with wax or parchment paper. (I use a 9×13. This
size is ideal but use what you have). In a giant bowl, mix together the peanut
butter, protein powder, and water. It should be the consistency of pancake
batter, but very sticky. Add everything else and mix until well combined. This
is a challenge and you’ll need to use your hands. It’s really very sticky. Turn
this mixture out into the pan as evenly as you can. Top it with more
paper and use a tool to press it down (I use a meat iron
and I’ve also used the flat end of a meat mallet. You can use the bottom of a
heavy glass, whatever you have). Freeze for 20 minutes or more, and then take
out and to cut. Lift the whole thing out of the pan to cut, since they’re hard
and you have more leverage. You can wrap them individually and put them back in
the freezer, but they’ll keep in the fridge too. They would probably keep for a
long time in the cupboard too (at our house they get eaten very quickly so I
can’t verify that).

Variations: Melted chocolate or peanut butter on top, chocolate chips inside, coconut
shreds with tropical dried fruit and macadamia nut butter, any different nut
butter, sun butter (sunflower seed, it’s getting popular), soy nut butter. Any
kind of protein powder (whey, soy, rice, hemp, pea) or even dried powered milk, sub
a different type of cereal (like rice krispies) for some or all of the oats…

Shake of the Month: Pumpkin Pie

Fall is here, and with that comes delicious pumpkin recipes in every form possible. With all that pumpkin temptation comes the inevitable sugar and refined carbohydrate storm. Here’s a way to enjoy the wonderful fall taste of pumpkin pie without the overload of sugar or processed carbs. This tastes exactly like a pumpkin milkshake!

Pumpkin Pie Smoothie

Mix in a blender:
1 scoop protein powder (whey, soy, rice, hemp)
4-6 ice cubes (or try cubes of frozen milk, soy milk, rice milk, almond milk…)
3/4c-1 1/2c water or milk (use the amount for desired consistency)
1/2c pumpkin puree (canned or fresh)
1/4 tsp pumpkin pie spice (or to taste)
1 tsp ground flax seeds (optional)
Sweetener (to taste) if protein is unsweetened (honey, agave nectar, sucanat, stevia, splenda, or xylitol)

Pour and enjoy!

Calories: 248; Fat: 8g; Carbs: 15g; Fiber: 8g; Protein: 31g; Sugars: 5g *

* Values based on recipe made with Muscle Tech Whey Protein, 6 unsweetened almond milk cubes, and 1c unsweetened almond milk

Never Buy Ketchup Again: Here’s a Recipe

Super Easy Ketchup

I’ve been meaning to start making my own condiments for over a year now. It comes down mainly to being able to control what goes into it, as I have some issues surrounding gluten (and gluten free packaged foods are very expensive) and I’m also avoiding hidden sugars. Each tablespoon of ketchup has a teaspoon of sugar in it, so I decided this was a good place to start. This is a combination of some recipes I found online and the ingredient list of my favorite ketchup, Stonewall Kitchen Country Ketchup. (If you do have to buy ketchup, you should buy that kind!)

This recipe takes less than 10 minutes to throw together and then an hour or more simmering. It comes out kind of chunky, which I like, but if you want it smooth you can zip it in the blender or food processor either before you cook it or after it’s cooled. It’s also just a good starting point, so feel free to tinker around with the ingredients and spices. I’m going to try another version this summer with fresh tomatoes when they’re in season and I’ll post that one too.

12oz (2 little or 1 big can) tomato paste
14.5 oz (1 can) diced tomatoes in juice (I used fire roasted)
1 cup water
1/2 cup vinegar ( I used a combination of red wine and white vinegar)
1/4 cup stevia (you could use honey, agave nectar, or brown sugar, but it’s back to the sugar issue)
1 cup sliced green onions
1/2 cup jarred roasted red peppers
1 clove garlic
1 teaspoon salt (optional)
1/2 teaspoon ground chiles (optional, I put these in everything I eat)
1/4 teaspoon allspice (every recipe I read had this, but I didn’t so I didn’t use it and it came out fine)

Combine all the ingredients in a saucepan. Use a splatter guard if you have one; once this heats up it spits tomato sauce all over the kitchen. Simmer for an hour or more, stirring periodically. It’s done when it’s the consistency you want it at, which may take up to two hours.

When it cools, get it into a bottle or a jar and refrigerate. It’ll be safe in there for a long time.

Light and Easy Asian Slaw

Here’s a super light, easy, and delicious spring and summer salad perfect for parties, bbqs, or even with quick weeknight dinner. This recipe makes a lot so you might want to cut it in half (or smaller) if you’re serving a small group or don’t want leftovers.

1 head Napa (Chinese) Cabbage, sliced thin
1 cup Snow Peas, sliced in a diagonal
1 cup fresh bean sprouts (you have to keep these very cold or they spoil quickly)
1 cup matchstick- cut jicama
1 red (or yellow or orange) bell pepper, sliced thin
4 tablespoons sliced green onions
4 tablespoons minced fresh cilantro

4 tablespoons stevia (or sugar)
4 tablespoons fresh lime juice
2 tablespoons fish sauce
1 tablespoon soy sauce (or gluten free tamari)
2 tablespoons sesame oil
1 tablespoon rice vinegar (or red wine or cider vinegar)
1 tablespoon fresh grated ginger
1 clove minced garlic

Dash of ground chiles

Gently toss salad ingredients. Whisk together dressing ingredients and toss to coat. Chill for at least 30 minutes.

Makes 10 1 cup servings;
Calories 60; Fat 3g; Carbs 8g; Fiber 2g; Protein 2g; Sugars 3g