Egg White Pizza

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Such a simple but delicious low-carb meal! You can easily customize this recipe with whatever toppings you like, here’s my favourite version!

Serves 1

Ingredients:

-1 cup liquid egg whites

-1/4 tsp basil

-1/4 tsp oregano

-pepper

-dash of salt

-15g low-fat cheddar or marble cheese –>shredded

-27g green pepper chopped and steamed for about 1:00min with a little water covered in the microwave (pour off excess water afterwards!)

-50g tomato sliced thinly

-1 tbsp chopped whole or pizza style green olives (15g)

-90mL (just under 1/3 cup) pizza sauce or pasta tomato sauce (I used Unico pizza sauce) (cover and heat in the microwave for 30sec. before topping eggs)

-additional basil/oregano for topping

-Pam cooking spray

 

Directions: Spray a medium-sized frying pan with pam. Heat over medium-low. Pour in the egg whites and add spices. Cook until egg just starts turning white, sprinkle your toppings over the eggs. Continue to cook over low enough heat as not to brown the egg too much while cooking it almost through. Then carefully flip the eggs like a huge pancake and cook on the other side just until set! Take off the heat and top with your warm pizza or marinara sauce and a few extra spices. Slice with a pizza cutter and dig in! You may not be able to hold this like a regular pizza but it will definitely still taste delicious!

Nutrition: 6g fat, 13g carbs, 34g protein & 5g fibre

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High Protein Spicy Tuna Egg Salad

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This doesn’t sound like much..but trust me it’s good, creamy & rich with half the fat and double the protein of regular egg salad. This makes a delicious, filling low-carb meal on it’s own or it would go great on a sandwich! You can increase or decrease the spice based on personal preference.

 

Serves 1-2

Ingredients:

    • 1 whole egg boiled chopped
  • 1 can of tuna (about 140g) shredded
  • 1 cup egg whites seasoned with black pepper and a little salt cooked like a pancake (cooked in a pan sprayed with pam over medium-low heat, flip half way through, don’t brown the egg too much, just enough!) slice into chunks and place in the fridge to chill.
  • 70g ripe avocado chopped into chunks(about 1/3 of a large avocado)
  • 2 tbsp 2% cottage cheese
  • 2 tbsp 0% plain greek yogurt
  • 1 whole Green Onion finely chopped
  • Sriracha Sauce to taste
  • salt/pepper to taste

Directions: 

Sauce:

In a food processor, combine 1/2 the avocado chunks, cottage cheese, greek yogurt, a little salt/pepper and some sriracha sauce to taste and mix until smooth. (If you are lazy like me, you can just mash everything together decently well with a fork, haha).

Putting it together:

In a medium bowl, combine your egg whites & egg. Before adding in the tuna, stir it into the sauce you created and then add the tuna/sauce mixture to the eggs along with the leftover avocado chunks. Mix well and sprinkle with green onion. Give it one last toss and top with additional sriracha sauce as desired. Enjoy!

Nutrition for entire recipe: 16g fat, 10g carbs, 40g protein & 5g fibre

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Healthy Spicy Jambalaya!

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If you’ve ever had good Jambalaya then you know how amazing it can be! I mean what is better than shrimp, sausage and chicken all in one bowl? Uh..nothing. These are 3 of my favourite things so when I went out for dinner the other night I knew what I was ordering! Plus I love everything spicy..so that was just the cherry on top of the cake. After devouring my delicious meal, I knew I had to try and re-create this awesome dish at home..because well, let’s just say the restaurant version could not exactly be considered “healthy”. So I went to work in the kitchen and created this little masterpiece! And although it took a little more work, it was totally worth it and turned out better than I had expected! I hope you enjoy this dinner for one as much as I did!

Ingredients:

-1/2 tbsp olive oil

-5 Jumbo shrimp, cooked, peeled, deveined and thawed

-1 cooked sweet italian turkey sausage or spicy italian turkey sausage sliced (I used the maple leaf sweet italian brand)

-1.5 ounces of barbecue or blacked chicken chopped into bite sized pieces (or you could sub regular plain chicken!)

-1/4 of a large green pepper sliced thinly

-1/4 of large onion sliced thinly

-1/8-1/4 tsp  garlic powder

-1/4-1/2 tsp paprika

-1/8 tsp thyme

-1 tsp fresh oregano(could sub 1/4-1/2 tsp dried)

-salt/pepper to taste

-1/4 tsp chili pepper flakes(or to taste)

-sprinkle of cayenne pepper(More or less based on how spicy you want it)

(All amount of spices can be changed to fit your own taste!)

-1/4 cup brown rice uncooked=1/3 cup cooked (cook as directed, I cooked it with just a dash of salt)

-1/4 cup prego pasta sauce or another tomato/marinara sauce

-Optional: Grated or dry parmesan cheese and additional oregano for topping.

Directions: Cook your rice. Heat a pan over medium-low heat. Add olive oil and rotate pan to coat it. Add your garlic powder. Once hot, toss in onions to cook for a minute or two, using a little water and a lid to help steam them.(make sure not to burn them!) Then add peppers, stir for a bit until cooked to your liking, then add meats and all other seasonings expect fresh oregano (if using dry then just add it now). Next add your rice and sauce. Stir it all a bit more to combine everything and warm the entire dish. Now add your oregano and pour your Jambalaya into a bowl. Top with optional (but recommended!) parmesan cheese, additional fresh oregano and  dig in. Enjoy!

Nutrition Facts(using homemade BBQ chicken): 387calories 14g fat, 38g carbs, 29g protein, 5g fibre

Coconut Maple Pecan Dessert Quinoa!

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Dessert for dinner anyone? With this recipe it’s so good for you, you can eat it any time of the day! It’s super filling & tastes buttery and delicious…I could eat this again and again! It’s a great meal if you are heading out and won’t be eating again for a while because it’s loaded with fibre and protein. It’s everything we love in a dessert..sweet, creamy, warm…all packed into a perfect serving of what some may call “super food”.

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Ingredients:

-57g (about 1/3 cup) dry quinoa

-2/3 cup water

-1/4 tsp salt

-1/2 tbsp coconut oil

-dash of salt

-1/4 tsp cinnamon

-1/8 tsp vanilla extract

-1/2 tsp(or more to taste) of Truvia Sweetener(My new love, tastes very similar to sugar!)(could possibly sub another sweetener)

-20g raisins (look at the picture for size reference if you don’t have a scale! It’s about 2 tbsp I think)

-5g unsweetened desiccated coconut(could sub unsweetened shredded but I love the texture of the desiccated)(about 1 tbsp if you have no scale)

-1 ounce chopped pecans (again if you don’t have a scale, about 1-2 tbsp chopped)

-1-2 tbsp sugar-free maple syrup (or real maple syrup) (I recommend  Old Thyme Sugar-Free Maple Syrup)

Directions: In a small pot, combine quinoa, water and 1/4 tsp salt. Cover and bring to a boil. Once boiling, reduce to low and simmer for 15 minutes or until quinoa absorbs all water and is fluffy. At this point, keep on the heat and stir in your additional dash of salt, coconut oil, sweetener, vanilla & cinnamon to taste. Then add in your pecans, coconut and raisins. Stir and spoon into a serving bowl. Serve hot with a drizzle of syrup (I like to keep the syrup beside me and add a little at a time as I eat, stirring to combine it.)

Enjoy!!

*Note this recipe is a new fav of mine!*

Nutrition Facts for entire recipe: 494 calories, 23g fat, 59g carbs, 9g fibre, 10g protein 

 

Spicy Sauteed Cabbage & Red Onion “Noodles”

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Hey all! This is a super simple recipe…it makes a great side dish to any dinner. Cabbage has always been one of my fav green veggies to cook and this dish also makes a great meal if you throw in some chopped spicy turkey sausage! The cabbage act as noodles so all you low-carber’s(yes I just made that word up..) out there, this one’s for you!

Serves 1

Ingredients:

-1 cup thinly sliced cabbage(like noodles)

-1/3 cup chopped red onion

-1/2 tbsp olive oil

-1/4 tsp garlic powder

-1/2 tsp paprika(or less to taste)

-1/4 tsp chili powder(again more or less to taste)

-1/8 tsp cayenne pepper

-1/8 tsp cinnamon

-Salt/Pepper to taste

 

Directions: In a small frying pan, heat olive oil over medium-low heat. Once hot, add the onions/cabbage. Add your spices and cook, stirring often for 7-8 minutes or until the cabbage has started to become soft. Serve! Simple as that.

Nutrition Facts: 103 calories, 7g fat, 10g carbs, 1g protein, 3g fibre

60% of daily Vitamin C requirements.

 

 

 

 

Simple Lemon Garlic Tilapia

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This recipe is easy to prepare, high in protein and very low in fat. It’s perfect with a side of your favourite vegetable and rice. I really enjoyed this as a quick lunch and I will definitely be making it on multiple occasions!

Serves  1:

Ingredients:

  • 1 tilapia filet
  • 1 tsp olive oil
  • 1-2 tsp fresh lemon juice (or as much as you’d like)
  • 1 small clove of garlic crushed
  • salt/pepper
  • Fresh Parsley(could sub dried if you don’t have any but fresh makes it taste amazing!)

Directions:
Preheat your oven to 375*. Grab a small baking tray(optional) and a piece of tinfoil. Place your filet on the tinfoil and using a brush or your fingers, spread olive oil over both sides of the filet. Next, squeeze your lemon juice over the filet and season both sides with salt & pepper. Lastly sprinkle fresh parsley over top and wrap up the filet in the tinfoil. Place in the oven for 12-15min. (Until the fish is white and flaky). Serve!

Nutrition Facts per filet: 140 calories, 0g carbs, 5g fat, 20g protein

 

 

What I ate Today!

Hey guys, sorry I have been gone for a while but again it’s summer and it’s hard to keep up the blog when I’m on vacation! If you didn’t already see, I have posted multiple pictures of the delicious ice cream and other desserts I ate while at my cottage. They were all amazing and it was fine to eat them in moderation since I was getting more exercise at the cottage then I do normally at home. I kept up my workouts as well as biked & went for long walk/runs on the beach almost everyday. I love it there but now that I’m home I’ve bumped up the intensity of my workouts as well as the amount of food I am consuming. I’m ready to go all in again! Care to join me?

Some random eats from today…

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My current favourite breakfast..egg white oats(recipe in index) with warm blueberries, almond butter, crushed almonds, flax, cinnamon, vanilla, salt & a dash of almond milk.
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A snack of Chocolate Chai Tea, red pepper, carrots, 2 kinds of spicy hummus along with additional chili pepper flakes(can never have too much spice!) & scrambled egg whites with dill & other spices. I ended up only eating half of the hummus!
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Lunch was a banana with 3oz. of lemon dijon chicken. This is actually one of my favourite lunches though I typically eat an apple instead of a banana but my Dad stole the last one this morning…

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I also tried this new s’mores Luna bar. I also just tried the chocolate nut brownie one as well but I definitely prefer this one! Reminds me a lot of a typical granola bar but much healthier and with 9g of protein, it keeps you feeling fuller longer!
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For dinner I had this amazing lasagna my Mom makes on occasion, it’s made with cottage cheese(don’t be turned off by this..it’s what makes it awesome), low-fat mozzarella, parmesan & extra-lean ground beef. It’s honestly the best lasagna you will ever taste, haha not being biased or anything. I also ate these perfect cucumber slices as a side with my dinner. They were straight from my garden and tasted amazing! (I didn’t take a picture but I also had a cucumber with my Luna bar as well)
I also had dessert today! I had a little bowl of fresh blueberries and strawberries topped with light cool whip…one of my favourite desserts!..the other? Pudding with cool whip!
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I got my workout in today, it only took me 30 minutes to complete. I worked back & abs, here is just an updated picture of my arm muscles. I plan on working on them more but they are okay for now!
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Paleo Sunny Avocado-Egg Lettuce Wraps

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Brighten up any cloudy morning with a beautiful breakfast of sunny-side up eggs over fresh avocado lettuce wraps. These little wraps will keep you full for hours with a large serving of healthy fats, fibre and protein. This recipe is also paleo and vegetarian friendly! This perfect breakfast can’t get any better…

Serves 1:

Ingredients:
-2 large romaine leaves
-2 thick slices of a large tomato chopped (1/2 a small tomato)
-1/2 a large avocado sliced thinly
-1-2 tbsp finely chopped red onion
-1 whole chopped green onion
-1 pinch of garlic powder/onion powder
-1 pinch of chili pepper flakes(optional for added spice)
-salt/pepper to taste
-2 large eggs + extra salt/pepper to taste

Directions: Place the 2 romaine leaves on a large plate and sprinkle tomato, avocado, red onion, green onion, garlic/onion powder and red chili pepper flakes on top. Meanwhile, preheat a frying pan over low-medium heat sprayed with a little olive oil cooking spray. Cook 2 eggs until just set(middle still runny) by cooking gently on each side for about 1-2minutes. (while cooking sprinkle well with salt and pepper).
Take off the hot eggs and top each romaine leaf with one each. Grab a fork and knife & break the yolks of each egg letting the beautiful yolk spill over your lettuce wraps! Enjoy!

I’ve always loved the fact that egg yolks create their own delicious sauce!

Nutrition Facts: 290 calories, 20.5g fat, 8g carbs, 16g protein, 5g fibre
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Healthy Taco Salad

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Honestly I am not sure why I didn’t post this recipe sooner! I eat this almost weekly and it’s one of my favourite simple meals! It’s so filling and delicious, I don’t feel like I am missing out at all when I eat this awesome dinner. It’s better than TACOS. I’d never thought I would say that but yes I prefer this salad to regular tacos! It’s also high protein and lower in carbs. If you love mexican food and tacos as much as I do then you are sure to love this dish… Take me to the recipe!

Breakfast & Dinner Today

Today I had a colourful breakfast and dinner which were just as beautiful to look at as they were delicious to eat!

Breakfast..I had my usual plain greek yogurt mixed with 2 drops of stevia and a little vanilla extract topped with fresh local berries, crushed almonds, and a dash of extra granular sweetener. Served with a drizzle of low-sugar syrup. (Plus, of course, a side of my favourite chocolate chai tea).
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After spending all day in the pool it was nice to have this amazing dinner waiting for us!- with 3 different salads, Mediterranean pasta salad, greek potato & quinoa with toasted sunflower seeds, spinach, tomato etc. with a homemade dressing. I also had the best barbecue chicken made with our favourite KC Masterpiece sauce topped with light miracle whip and a slice of tomato. Oh and delicious hot bean salad as well! This meal was all my Mom’s doing, did I ever mention she’s an even better cook then me?

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Anyways, I hope you are all enjoying your summer! What is your favourite summer time meal? Please share!