Posts tagged breakfast

Egg Muffins



  • 1 lb sausage, cooked (I used “lowfat” because I couldn’t find Turkey Sausage that wasn’t precooked.)
  • 1 Dozen Eggs
  • 1 cup spinach, chopped
  • 1 cup mushrooms, chopped
  • 1 cup quinoa, cooked in water
  • 1/3 cup Almond Milk (any milk works)
  • Cooking Spray
  • Optional: maple syrup, cheese


  1. Preheat oven to 350
  2. Grease muffin pan w/ cooking spray
  3. Cook sausage, once cooked, add maple syrup to coat, if desired.  Set aside (and let cool a bit.)
  4. Mix other ingredients together in a medium bowl  (add shredded cheese now, if desired.)
  5. Pour into muffin pan, cook at 350 for 20-25 minutes, or until muffins stop bubbling and a toothpick inserted into the middle comes out clean.
  6. Store in an airtight container in the fridge.  Reheat for 30 seconds – 1minute.  Instead of mixing cheese into egg mixture, you can add cheese prior to reheating to make a “cheese frosting.” (That’s what I did.)

You can mix up the ingredients.  Fresh tomatoes and kale instead of spinach and mushrooms.  Turkey Sausage would be good– I didn’t see any that wasn’t pre-cooked, where should I look?  And the quinoa can be cooked in milk instead, but that tends to make it “sticky” so it might not have blended in as well.  I like the “cheese frosting” idea because then you can have cheese free or cheesy muffins, depending on your mood.

*This recipe wasn’t my idea, I modified this one I found on Cooking Light:

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Healthy Sausage and Cheese Breakfast Casserole Recipes < Healthy Breakfast Recipes – Cooking Light

Healthy Sausage and Cheese Breakfast Casserole Recipes < Healthy Breakfast Recipes – Cooking Light.

What do you ladies think?  I think I remember Sunny doing some kind of egg casserole type think in muffin tins last TBT.    I’m thinking this recipe with all real eggs, no egg substitute…  the sausage, almond milk?  and…  we could substitute quinoa for the bread pieces.  Add some spinach?  Maybe some mushrooms and bell peppers?  Yeah?

Maybe I’ll make something similar later this week/next week…



1 teaspoon canola oil

12 ounces turkey breakfast sausage

2 cups 1% low-fat milk

2 cups egg substitute

1 teaspoon dry mustard

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

1/4 teaspoon ground red pepper

3 large eggs

16 (1-ounce) slices white bread

1 cup (4 ounces) finely shredded reduced-fat extrasharp cheddar cheese

Cooking spray

  • Preparation
  • 1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage to pan; cook 5 minutes or until browned, stirring and breaking sausage to crumble. Remove from heat; cool.
  • 2. Combine milk and next 6 ingredients (through eggs) in a large bowl, stirring with a whisk.
  • 3. Trim crusts from bread. Cut bread into 1-inch cubes. Add bread cubes, sausage, and cheddar cheese to milk mixture, stirring to combine. Pour bread mixture into a 13 x 9–inch baking or 3-quart casserole dish coated with cooking spray, spreading egg mixture evenly in baking dish. Cover and refrigerate 8 hours or overnight.
  • 4. Preheat oven to 350°.
  • 5. Remove casserole from refrigerator; let stand 30 minutes. Sprinkle casserole evenly with paprika. Bake at 350° for 45 minutes or until set and lightly browned. Let stand 10 minutes.
  • Kathy Kitchens Downie, RD, Cooking Light

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Mid-Morning Muffin Stare Down. Cheat Day.



(You’ll notice my “To Do” list staring at me from next to the Muffin, as well…)


So… today’s my cheat day, right?  Traditionally, even on cheat days, I stay pretty healthy in the mornings.  Cereal, apple and yogurt, lunch.  It’s Happy Hour that gets me.  And my cheat days are usually unintentional, they sneak up on me when the first beer slides down my throat before I have a chance to remember I’m not supposed to be drinking it.  *Blinks.* But today… today is an unintentional cheat day.  I definitely pondered my favorite Sausage Egg Sammie from Starbucks and a holiday late.  But I prevailed with a Jimmy Dean Delight  Canadian Bacon Egg White Honey Wheat muffin.  And I walked out the door w/ the coffee Tim had made and poured for me to take to work (like he does every day, so sweet.)  But it tasted funny.  Now I really want Starbucks…  a Pumpkin Spice Late… and this is a Pumpkin Muffin… and it’s my cheat day…  and…

yeah, I just ate it.  Sooo delicious.  OMG good.  I don’t wanna go nuts today, you know?  But then I do.  DORITOS!!!  MARTINIS!!!  BEER!!!  …  CHEESE!!!  So.  We’ll see how it goes, I guess.

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The Runs!

Food 2295/1805

  • Frosted mini wheats, 1% milk, coffee, sugarfree  vanilla creamer
  • apple, greek yogurt w/ fruit & granola, Luna Bar (Iced Oatmeal Cookie)
  • VitaRain Sport, Wheat bread, olive oil mayo, mustard, turkey, colby jack sammie, cottage cheese, banana.
  • Salad w/ avocado, balsamic vinegar/olive oil dressing, glass of red wine, meat loaf


  • Reilly walk
  • Spin Class

Leslie’s spin class is really hard for me.  Ow ow ow.  That’s why I went.  😀  My knee swelled and hurt.  I think my calf tendon is tight or something.  Avoided cupcakes at lunch (these were birthday cupcakes, and while delicious looking, still store bought and not work effing my caloric intake.)  I tried hard to just have salad for dinner, but I was still hungry.  I actually think I probably did okay even though it has me almost 500 calories over…  maybe I’m crazy, but I don’t think it accurately tracks my spin classes.  I dunno.  Cutting the olive oil mayo, the olive oil, the wine, and the extra bit of morning snack (Luna Bar) would have had me at the correct calorie count.  I can cut olive oil, and mayo.  Even a bit of that cheese.  But the wine was necessary.  It tasted sooooo good last night.  Earning it makes it taste better?  Or maybe it’s just that I haven’t had as much lately.  Either way: delicious and well worth the extra calories.

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Breakfast, Second Breakfast, and Elevensies

Food: 1262/1757

  • Breakfast: Quinoa cooked in 1% milk w/ 1/2 Pink Lady apple, maple syrup, and almonds.  A banana, grapefruit juice, coffee w/ sugarfree vanilla creamer
  • Second Breakfast: 4 egg white omelette w/ cherry tomatoes, spinach, and a pinch of parmesan cheese.
  • Lunch: Honey Roasted Almond Butter & Honey Sammie on wheat w/water
  • After Practice Snackie: Peanut Butter Cookie Luna Bar (not my favorite,) and 1% Cottage Cheese.


  • 2 hr league practice
  • 1 hr cont. practice

Was feeling sickly yesterday, so I took a long nap.  Had a huge two part breakfast that was very protein heavy.  It kept me feeling pretty full most of the day (yay!) So I tried something similar today. Also, it looks like I only had 1200ish calories yesterday (???) Practice was good, Rad Die ran it, and showed me some stretches for my groin.  Apparently to stretch your groin, a provocative position is required, though there are several to choose from.

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Smoothie Success


  • 1hr 15 minute Spin Class
  • 50 minute 3 mile walk with Reilly


  • Breakfast: Honey Nut Cheerios & 1% Milk
  • Snack: Coconut Cream Pie Luna Bar, celery sticks
  • Lunch: Granny Smith Apple & 2% Swiss Cheese panini on wheat (w/o butter), Green Smoothie (kale, banana, Pom, fat free vanilla yogurt, honey)
  • Dinner: Turkey Enchilada CasseroleQuinoa and Black Beans with reduced fat sour cream, avocado, and two big glasses of 1% milk.

First of all.  I don’t think I like Luna Bars.  I like Lara Bars.  Or is it the other way around? Why they have to sound so much the same is beyond me.  The Coconut Cream Pie one I had today looked just like Reilly’s poo.  Had a similar texture, too.  It tasted… blech.  Not really “bad,” but definitely not good, either.  Some bites were bad, though.

I’m tired.  My exercise wore me out.  But.. fitbit says I’m 154 calories over my suggested intake for the day.  I would tell fitbit to suck it, but I’ve eaten 2488 calories today.  Daaaamn.  That’s a lot.  Even if I exercised.  Definitely should have foregone the second big glass of milk.  But hey–it wasn’t a second big glass of wine.  (No alcohol today!  And it’s Saturday, so that’s kind of a big deal.)  I’d love to mix myself a mocktail of Blueberry Pomegranate Juice and Seltzer water, but as I’m already over on calories, I won’t.  I’m ready for bed.  And I had a nap today!

I found a recipe for grilled cheese with swiss and granny smith apple slices.  So I made it for lunch.  It was really good!  Used 2% swiss to be even healthier, and left the butter off the bread.  It toasts just fine w/o it.  Had a Green Smoothie as a side, but couldn’t resist a few potato chips as I was getting lunch together (I was sooo hungry.  Ate at like 2pm)  It turned out ok.  Definitely didn’t taste the Kale, so that was cool.  Probably could have used one banana and milk instead of yogurt, but I bought the yogurt for smoothies, soo…  Dinner I made a couple of healthy mexican-ish recipes.  I added fresh green chiles to the casserole (and used green instead of red chile…  prolly added a few calories, that did.  Alas.)  And!  I’m a moron!  Totally forgot to add the spices to the quinoa!  D’Oh!  Anyway, it was still really good.  A little bland, but the cilantro flavored it right up.

Now I’m just sitting on the couch waiting for it to be late enough that I can crawl into bed.  Disappointed that I didn’t get any ab work in.  There just aren’t enough hours in the day.

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