What’s cooking?! High-fiber, low-sodium, low-fat egg and veggie bake

Egg-Bake

Break fast for a group can be a tricky thing, but planning ahead can take a lot of the stress and early morning wake-up calls away. Try this high-fiber, low-sodium, low-fat egg bake the next time you are hosting a group for the weekend. You can even make the egg mixture ahead of time and store it in the refrigerator until that morning! All you have to do is wake up and pop it in the oven.

High-fiber, low-sodium, low-fat egg and veggie bake
Ingredients:
– 16 eggs (whisked)
– 1 chopped green pepper
– 1 chopped orange pepper (or whatever other color you prefer)
– 1 chopped sweet onion
– 1 cup sliced mushrooms
– 1 lb low sodium deli meat (turkey)–chopped
– 1 cup low-fat shredded cheddar cheese

Directions:
Preheat oven to 350 degrees farenheit
Mix all ingredients in a bowl
pour into a baking dish
Bake for about 60 minutes or until eggs are firm

Contact me for individualized recipe ideas and healthy edits or for meal plans and shopping lists!

Advertisements

What’s Cooking?! Low-Sodium Vegetarian Tomato Noodle Soup

vegetarian-tomato-noodle-soup

Don’t tell my husband, but we had a vegetarian dinner this week! Believe it or not, he didn’t even miss the meat. The beans added¬†protein and the vegetables and whole wheat pasta added fiber to make us feel full and keep us feeling full longer. PLUS, this was a crock pot meal, so while our pizzas were cooking on Monday, I did some veggie chopping and threw everything in a gallon Ziplock bag and all Jason had to do in the morning was dump the liquids and bag of goodies into the crock pot and turn it on. Dinner was ready when we got home; and, clean up was a piece of cake, since all we used was the crock pot.

Continue reading

5 foods that are hiding all the salt

hidden-salt
Limiting salt is a daunting task. Fast food, restaurants, and convenience foods are FULL of the stuff, making it difficult to decrease salt when we are on the run; and, what’s worse is that when we do commit to limiting salt, it’s not always the obvious culprits that jack-up sodium intake. For your reference, when limiting sodium intake, it is recommended to keep sodium to less than 700 mg per meal and less than 140 mg per snack. Here is a list of 5 surprising items that may be pushing your sodium intake over the limit!

Continue reading

What’s Cooking?! Salt-free taco seasoning and guacamole

Salt-free-taco-seasoning

Tacos are a staple for us. We have them almost every week! It is an easy, fast meal and the meat can be used for various dishes: tacos, taco salad, nachos, etc; but, since I have diabetes and am at higher risk for heart disease, the salt content of most seasoning packets is more than I am willing to risk. So, we made our own! And, since avocados are cheap this time of year, we did a little salt-free guacamole too.
Continue reading

What’s Cooking?! Greek Stuffed Peppers

Greek-stuffed-peppers

Back on the Mediterranean, low-fat, high-fiber, carb-conscious, heart healthy bandwagon! It’s probably safe to say that most of us have tried a stuffed pepper before and that most of those peppers have been filled with very similar ingredients (ground beef, crushed tomato, rice); so, here is a little something different to add a little variety to an easy, healthy¬†family meal!

Ingredients:
1 lb lean ground beef
1 box (10 oz) frozen spinach, thawed and drained
2 cups grated zucchini (yep, grated! That cheese grater is good for more than just nachos!)
1 cup minced onion
1/2 cup bulgur
1 egg, beaten
1/2 tsp dried oregano
ground black pepper to taste
2 (14.5 oz) cans low-sodium chopped tomatoes
3 red peppers, halved length-wise
1/3 cup feta cheese

Instructions:
Preheat oven to 350 degrees farenheit. Combine first 9 ingredients in a bowl and mix together. Arrange pepper halves in a baking dish, skin down, and fill with meat mixture. Sprinkle with feta cheese, cover with aluminum foil, and bake for 30 minutes. Remove foil and bake for another 25 minutes, or until peppers are tender and meat reaches 165 degrees farenheit.

No added fat, high fiber whole grains and veggies, and flavorful cheeses and herbs make this a low-fat, low sodium, low carb meal! What are your favorite mediterranean dishes?