- 1 tablespoon olive oil
- 1 cup red pepper measured after chopping
- 1 cup green pepper measured after chopping
- 1 cup yellow onion measured after chopping
- 2 cups baby spinach – roughly chopped measured/packed before chopping
- 1 cup mushrooms measured before chopping
- 2 cloves garlic minced
- salt to taste
- 4 whole eggs
- 4 egg whites
- hot sauce optional for drizzling on top!
reheat oven to 350 degrees F.
- Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.
- Heat a large non stick skillet over medium heat.
- Once hot, add in oil, red pepper, green pepper, and onion.
- Saute 5-7 minutes, or until peppers are tender.
- Add in spinach and mushrooms and cook for an additional 2 minutes.
- In the last 30 seconds, add in minced garlic.
- Season with salt and remove from heat.
- Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
- Stir in cooked veggies.
- Pour the egg/veggie mixture evenly into the prepared muffin pan.
- Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
- Cool slightly and serve immediately!
- Leftovers can be stored in an airtight container in the fridge for about 4 days.
- These may also be frozen.
- To reheat, pop them in the microwave until warm.
Please check out the new studio, which I am now affiliated with and located within!
JUNE 18, 2019 – A Healthier Me, A Healthier Community
We are excited to announce our next programming at the YMCA Cape Cod in West Barnstable:
Part of our Series on
A Healthier Me, a Healthier Community
On Tuesday, June 18th, join YMCA instructor Tammy Smith and David Sauro of HOW for an evening to learn more about mindful wellness, the “Sugar Challenge”, and an introduction to Qi Gong – a holistic system of coordinated body posture and movement, breathing, and meditation.
When: Tuesday, June 18, 2019
Time: 7:00 – 8:00 PM
Social time with smoothies begins at 6:30.
This is a Free Community Event for
YMCA Members & Non-Members
Call to register: 774.487.6HOW (6469)
HOW is a 501C3 non-profit organization that creates mindful wellness programs for the community that are informational and inspirational.
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2 full sheets nori
1 tbsp extra virgin olive oil
1 package extra firm tofu
2 tsps freshly grated ginger
3 tsps nutritional yeast
2 tsps tamari
Sea salt to taste
- Using scissors, cut the nori sheets into very thin one-inch strips.
- Heat oil in a skillet. Break the tofu into several pieces. Squeeze the water from each piece, feel free to do this over the sink or onto a paper towel, then crumble the tofu and add to the pan. Simmer for a few minutes until the tofu is heated.
- Stir in the nori, ginger, nutritional yeast and tamari. Cook for an additional 5 minutes or until fully heated through. Season to taste with sea salt.
- Sprinkle on toasted sesame seeds for added flavor.
This recipe is best made when you have leftover cooked kasha. If you are making the kasha fresh, allow for additional time.
1 cup cooked kasha
1 apple, diced
2 tbsps almond or cashew butter
2 tbsps water (use more if needed)
1 tsp cinnamon
Dairy or non-dairy milk
- Place cooked kasha in a steamer over boiling water and steam until warm
- Combine warm kasha and apple in a breakfast bowl.
- In a separate bowl, mix nut butter with 2 tablespoons of water.
- Blend with fork until the consistency becomes creamy and add a bit more water as needed (mixture should not be too runny).
- Pour nut sauce over kasha and apples and mix well.
- Sprinkle with cinnamon and drizzle with maple syrup.
- Add a splash of the milk of your choice.
- Make kasha for dinner instead of rice or quinoa and use the leftovers for this breakfast.
- Kasha keeps well in the fridge for 3-4 days when covered with some olive oil.
2-3 cups cooked kidney beans plus 1/4 cup bean liquid
3 tbsps brown rice vinegar
2 cloves garlic
3 tbsps olive oil
1 tbsp flax seed oil
1/2 tsp sea salt
1/4 cup minced cilantro
1/4 cup minced green onions
- Combine 2 cups of beans, bean juice, vinegar, garlic, oils and salt in a food processor or blender.
- Process until smooth and creamy. If you want a thicker dip add the extra cup of beans 1/4 cup at a time until you reach the desired consistency.
- Transfer to a bowl.
- Add salt, cilantro and green onions and mix with a spoon.
- Taste and adjust seasonings as necessary.
- Serve with cut up veggies or chips.
- You can use canned beans. Wash them well, and add 1/4 cup water instead of cooking liquid.
1/4 cup macadamia nuts
4 4-oz halibut fillets (1-inch thick)
Sea salt and black pepper to taste
1 tbsp coconut oil
3 tbsps honey
- Chop the hazelnuts and spread on a cookie sheet.
- Toast in the oven or in a toaster oven on 350° F until golden brown for about 5-7 minutes.
- Check every minute or two and stir (or spin tray around) to toast evenly.
- Rinse fish and sprinkle with salt and pepper.
- Squeeze a bit of lemon on the fish.
- Heat the coconut oil in a skillet.
- Cook one side of fillet over medium heat for 5 minutes (if there is skin on one side, cook the fish skin side up first.)
- Flip each fillet and spread the honey onto the fillets and cook for 5 minutes on the other side (the halibut is done when it’s opaque and lightly flakes with a fork. If needed, cook for about 2-3 more minutes.)
- Remove from heat and top with toasted hazelnuts.
- To give the nuts even more flavor, you can quickly sauté them in the pan once you remove the fish. The nuts will pick up any of the honey and coconut oil still in the pan and become slightly glazed.
- This dish goes great with steamed string beans.