Egg Salad

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Last week I sat down to think about what I'd like to create for 2016 recipes. This usually occurs when I'm hungry, so really it turns into me writing things down I'd love to eat...right then.

Topping that list was egg salad. 

Now, I can't tell you the last time I made egg salad, let alone the last time I ate it. All I know is that I got a hankering for it. Egg salad, in its classic form, is really quite simple to make: hardboiled eggs, mayo, Dijon, and celery. 

All that sounds great, except I don't really jump for joy over mayonnaise. I blame it on the fact that I worked at Panera in high school and was tasked with refilling the mayo container on the sandwich line from the MASSIVE tub we had in the back refrigerator. Blah. (As an aside, I love homemade/fresh aoli, which is the much more sophisticated version of mayo)

Given my adversion to mayonnaise, I knew I didn't want that in my salad. A much tastier and healthier 'creamy fat' is avocado! I swapped the mayonnaise for mashed avocado in this salad and I think you'll agree, it's an awesome substitute. I also omit half of the yolks from my hard boiled eggs to make this a slightly healthier option for overall fats. The rest of my flavor profile is rounded out with zesty lemon juice, crunchy celery, green onions and just a dash of Dijion. 

Simple yet flavorful, this is a great topping for a leafy green salad or filling for a sandwich. My personal favorite is a scoop served over a bed of arugula - the peppery greens give the eggs a nice kick!

No matter your preference on how to eat this, you're sure to enjoy my healthy twist on this delicious classic.  

Egg Salad

Prep Time: 10 minutes

Servings: 4 (1/2 cup each)

Ingredients:

• 8 hardboiled eggs (yolks removed from half) - TheKitchn gives a great tutorial on hard boiling eggs
• 1/4 cup avocado, mashed (2 oz) 
• 2 tbsp lemon juice  
• 2 tsp Dijion mustard
• 1/4 cup celery, finely chopped
• 1 tbsp scallions, whites and partial greens finely chopped (2 small scallions) 
• Salt + Pepper to taste

Directions:

1. Separate the egg whites from the yolks of 4 eggs. Roughly chop the hardboiled eggs and egg whites; transfer to mixing bowl. Add avocado, lemon juice, Dijon mustard, celery, scallions, salt and pepper. Mix until all is evenly mixed and creamy. Serve atop a bed of lettuce or on toasted bread as a sandwich! 

Nutritional Information (1/2 cup serving):

117 calories - 10 g Protein, 3.3 g Carbohydrates (1.3 g Fiber), 7.3 g Fat

Spinach Artichoke Pizza with Cauliflower Crust

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Squeezing in one last recipe for 2015!

What a great year it has been. Even though I didn't start this website until May of 2015, I still managed to bring you 48 (yes, FORTY EIGHT) recipes this year. Oh man! Since I started off this blog with my BBQ Chicken Pizza with Cauliflower Crust, it seemed fitting to close out the year with another cauliflower crust pizza.  

Recently, I figured out the sad truth that I'm allergic to nightshade vegetables. What is a nightshade? It is a plant family (Solanaceae) including tomatoes, peppers (bell pepper, chili peppers, tomatillos, cayenne, etc), white potatoes, eggplant and goji berries. The term “nightshade” may have been coined because some of these plants prefer to grow in shady areas, and some flower at night. 

I've narrowed it down that when I eat tomatoes and peppers (two of my most favorite things) my face begins to itch where my psoriasis is located and I begin to turn red. I'm not 100% sure this is what causes that, but there is a strong correlation and I don't want to chance it by continuing to eat them.

That being said, eating traditional pizza presents a dilemma. The base of most pizzas, after all, is tomato sauce.

My mom recently saw a jar of Spinach Artichoke Pizza Sauce in Williams-Sonoma. I loved the idea of using that as the  base of my pizza! So yes - this isn't an original idea to use spinach and artichoke as the pizza sauce - gasp!

My mom always used to make (and still does) her spinach artichoke dip using canned artichokes, spinach, Miracle Whip and Kraft Parmesan Cheese. I tweaked this formula just a bit and made my spinach artichoke base using garlic, spinach, artichokes, nonfat Greek yogurt and freshly grated Parmesan cheese. Seriously, you could eat this stuff by the spoonful.

I spread that all over the top of my perfected Cauliflower Crust and finished things off with some turkey bacon and fresh mozzarella. The result is a super creamy pizza that tastes so decadent but is much better for you than eating traditional spinach artichoke dip, which can be loaded with fat. If you loved my BBQ Chicken Pizza then you must try this Spinach Artichoke Pizza today!

Spinach Artichoke Pizza

Prep Time: 20 minutes

Cook Time: 15-25 minutes

Servings: 4 slices

Ingredients: 

• 1 Cauliflower Crust  (see this post on how to make!)
• 1/2 tbsp grass-fed butter
• 3 cloves garlic, minced 
• 5 oz baby spinach, roughly 4.5 cups or one small package of spinach
• 1/2 cup artichokes hearts, chopped (75 g)
• 1/2 tsp salt
• 1/4 cup nonfat Greek yogurt (2 oz)
• 1/4 cup shaved Parmesan cheese (1 oz)
• 1.5 oz fresh mozzarella
• 2 slices turkey bacon, cooked and chopped into small pieces

Directions:

1. Preheat oven to 450°F. Prepare Cauliflower Crust per instructions, baking at 450°F for 10-15 minutes, until golden brown.
2. While Cauliflower Crust is baking, melt butter in a nonstick skillet over medium high heat. Add garlic and brown for 1 minute. Next, add baby spinach and salt and allow to wilt, about 2-3 minutes. Once wilted add the artichoke hearts, stir to combine and cook for 1 minute to warm through. 
3. Transfer spinach and artichokes to a mixing bowl, along with the Greek yogurt and Parmesan cheese. Mix until well incorporated.
4. Once the Cauliflower Crust has finished baking, spread spinach artichoke mixture evenly over top the crust. Finish with a sprinkle of the turkey bacon and slices of fresh mozzarella. Bake at 450°F for 5-10 minutes, until cheese has melted. Remove from oven and allow to cool for 5 minutes before slicing. 

Nutritional Information (1 slice, 4 total slices in pizza):

163 calories - 16 g Protein, 9 g Carbohydrates (3.8 g Fiber), 7 g Fat

Mimi's Toffee Bars

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For my family and I, Christmas isn't complete without Mimi's Christmas cookies. We all know them and love them. Teatime Tessie's, Crescents, Acorns, and my personal favorite: Toffee Bars. Of course everyone also has their favorite cookie so we always had to make ALL the cookies...and lots of them!

Baking cookies was always a special time growing up as well - spending time with my Mimi, mom, aunts, cousins and sister in the kitchen. Our Mimi was the greatest woman ever and so many of my Christmas memories and traditions started with her. These cookies are very close to my heart <3

The recipe for these cookies is from 1961, or so says the recipe that we have written down from Mimi. In 1961 things were a bit different with baking...yes, these cookies in their original form are not gluten-free (gasp!). I took a gamble and tweaked the recipe this year and I'm happy to report my successes! In addition to making these gluten-free, I also reduced the butter and cut out the refined sugar. 

These cookies are really fun and easy to make. After baking the sheet of cookies you pile on chocolate pieces, allow them to melt on the warm from the oven cookie, and then spread that smooth chocolate all across. 

The final touch is a sprinkle of pecans. While the chocolate is still warm you will need to cut the cookies before allowing them to cool. You slice long strips (vertically) followed by cutting on the diagonal, making diamond shaped cookies. 

These cookies have just the right amount of crispy crunch to them with a punch of dark chocolate and pecans. 

Happy Holidays! 

Mimi's Toffee Bars

Prep Time: 10 minutes

Baking Time: 18-20 minutes

Servings: Approximately 40 cookies

Ingredients: 

• 1/2 cup butter, softened
• 1/2 cup 2% Greek yogurt
• 1 cup coconut palm sugar
• 1 tsp vanilla extract
• 1 egg
• 1 cup + 1 tbsp Gluten Free 1-to-1 Baking Flour
• Dash of salt
• 6 oz dark chocolate (around 62% cacao - not too dark like 90% or else it could be too bitter)
• 1/2 cup chopped pecans

Kitchen Utensils:

• Stand mixer or hand mixer
• Cookie sheet with sides (10x15 in)

Directions:

1. Preheat oven to 350F. 
2. In the bowl of a stand mixer (or in a mixing bowl) combine the butter, Greek yogurt, sugar, vanilla, egg, baking flour and salt. Mix on medium high until well incorporated. Spread into un-greased cookie sheet, ensuring the cookie batter is smooth and level within the sheet. 
3. Bake until the cookie rises and falls, resulting in a smooth cookie all the way across. This takes approximately 18-20 minutes - be sure to watch your edges! You don't want your cookie to burn. While the cookie is baking break your chocolate bars into small pieces and chop the pecans.
4. Once the cookie has finished baking, remove from oven and lay chocolate over the top, spacing evenly and covering the cookie. Allow to sit for a minute or two before spreading the chocolate evenly across the top. Sprinkle with pecans. While the cookie is still warm cut straight long strips vertically (about 5 or 6 strips) followed by cuts on the diagonal, making diamond shaped cookies. 
5. Allow the cookie to continue cooling before removing from the pan. This will take a few hours. I suggest making these the day before you plan on eating them and allowing them to cool overnight (or bake in the morning if you plan on serving that evening). You want to allow the chocolate to set and harden before enjoying!

Nutritional Information (1 cookie, based on approximately 40 total cookies)

85 calories - 1 g protein, 9.4 g carbohydrates, 4.8 g fat

Spinach Artichoke Frittata

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I love breakfast, especially savory ones. Eggs, sausage, ham, and cheese - these are a few of my favorite things! Since I started following Intermittent Fasting (not eating between 9PM and 12PM), however, I don't eat during traditional "breakfast" meal time. Don't get me wrong, I love my current approach to nutrition and it works really well for me...but that doesn't mean I still don't miss my beloved breakfast!

The amount of "breakfast for dinner" I prepare has been on the rise. I noticed I have very few breakfast recipes on the site, and the ones that are posted are sweet baked goods like my Apple Cider Protein Donuts, Pumpkin Protein Waffles or Pumpkin Pronuts.

That's because breakfast is very often a quick scramble of whatever meats, vegetables, cheese and egg I have on hand.

This frittata may look involved but it couldn't be easier! While some may turn their noses up at just eating the egg whites (love the yolks!), I still believe it is just fine to eat them every once in a while when you are being mindful about your diet. In this case I balanced out the total fat in the frittata by adding butter and ham - who doesn't love that? 

With some frittatas, they can become overloaded with vegetables, making it heavy and dense. The spinach and artichokes keep this frittata light while also packing it full of veggies! This frittata is pleasing on the eyes, so it could be served at a brunch or breakfast party. No party? I made this for myself for multiple dinners and the leftovers re-warm perfectly!

Spinach Artichoke Frittata

Prep Time: 5

Cook Time: 20

Servings: 4

Ingredients:

• 1 pint egg whites (approximately 10 egg whites)
• 1 tbsp butter
• 1 tsp garlic, minced
• 4 oz ham steak
• 2-1/2 c spinach  
• 1 oz Parmesan cheese, grated
• 8 artichoke heart quarters, canned, water drained
• Salt and pepper

Directions:

1. Preheat oven to 375.  
2. Melt butter over medium high heat in a medium sized saucepan. Add garlic and ham, stir. Next add spinach and allow to wilt down. This only takes a couple of minutes.
3. Combine egg white, Parmesan cheese, salt and pepper in a mixing bowl. Whisk to combine. Once spinach has cooked down, pour egg white mixture into pan. Stir to incorporate spinach and ham with egg whites. Cover with lid and cook for about 2-3 minutes until the eggs begin to set. Remove lid and arrange artichoke hearts in a ring around top of frittata. 
4. Transfer to oven and cook for 10 minutes or until frittata has set and cooked through. Remove from oven and allow to cool for 5 minutes before slicing. 

Nutritional Information (1/4 of Frittata):

138 calories - 20 g Protein, 2.5 g Carbohydrates, 5 g Fat

Double Chocolate Peppermint Protein Muffins

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While I dream of having a full time job has a food blogger someday, whipping up recipes day in and day out, the current reality is that I'm an engineer (gotta pay the bills to buy all this food somehow). At my office, we have a quarky birthday tradition: when it is your birthday, you bring in treats for the office. A backwards tradition that I've actually grown fond of. 

Things are starting to get more serious with my figure prep as I near being just 9 weeks out. What fun is bringing in birthday treats if the birthday girl herself can't eat them?? This pushed me to get creative with my baking!

First to come to mind was cupcakes. I love baking cupcakes and have created some pretty fantastic cakes in years past. The best part of a cupcake, in my opinion, is the frosting/topping. You know what makes it so good? BUTTER. 

I would have LOVED to make a full fat birthday treat, however, I have my eyes set to my goal. So what if I ditched the frosting? What is a cupcake without frosting? Ah yes - a muffin.

I knew I wanted a healthy dose of chocolate and I'd also been craving some Holiday inspired. What pairs better during the holiday season than chocolate and peppermint? Now, this is a stretch to call this delicious creation a muffin. Most often muffins are thought of as a breakfast food. These can easily pass for dessert. I did put my signature spin on these and added in protein powder, so that counts for "breakfast"...right?

I brought 3 dozen of these into my office and they were eaten up in record speed. If you are looking for a crowd-pleasing dessert to serve up this holiday season that tastes like it is a decadent treat but is actually low fat, gluten free and packed with protein, do yourself a favor and bake up a batch of these Double Chocolate Peppermint Protein Muffins!

Double Chocolate Peppermint Protein Muffins

Prep Time: 25 minutes

Bake Time: 15 minutes

Servings: 12 muffins

Ingredients:

• 1-1/3 cup Gluten Free 1-to-1 Baking Flour  (198 g)
• 2/3 cup Unsweetened Cocoa Powder (55 g)
• 1/4 cup Coconut Palm Sugar (48 g)
• 1/2 cup Chocolate Whey Protein (60 g) - I use True Nutrition's Chocolate Fudge Brownie Whey Isolate
• 2 tsp Baking Powder
• 1/2 tsp Salt
• 3/4 cup Coconut Milk Beverage (in the paper cartons) - soy, almond or cashew milk would also work!
• 1/4 cup Nonfat Greek Yogurt
• 2 Eggs
• 1-1/2 tsp Vanilla Extract
• 1/2 cup Chocolate Chips
• 2 Candy Canes, crushed

Kitchen Tools:

• Muffin tin
• Stand mixer or electric hand mixer

Directions: 

1. Preheat oven to 425°F. Prepare muffin tin by spraying with oil or brushing with a small bit of butter. Prepare candy canes by placing them within a plastic Ziploc bag and crushing with a rolling pin (this part can get fun). 
2. In a medium bowl, combine flour, cocoa powder, sugar, protein, baking powder and salt. Whisk to combine. 
3. In a stand mixer (or large bowl with hand mixer), combine coconut milk, Greek yogurt, eggs, and vanilla. Whisk until light and fluffy, about 1 minute at medium-high speed. Remove bowl from stand mixer (or remove hand mixer) and add in dry ingredients. By hand, mix in the dry ingredients with a hand whisk and spatula. It is important NOT to over mix! The batter will be fairly thick; scoop-able, not pour-able. Once well incorporated, mix in chocolate chips and crushed candy cane. 
4. Scoop batter into muffin tin. Place tin in oven to bake. Immediately after closing oven door, reduce temperature to 375°F. Bake muffins for 15 minutes or until a toothpick inserted into the muffins comes out clean. Allow to cool for 5 minutes within the pan and then remove to finish cooling on a cooling rack. 

Nutritional Information (1 muffin)

186 Calories - 8g Protein, 31g Carbohydrates, 3.2g Fat