Tag Archives: protein

Spinach, Mushroom and Egg Bake

spinach, mushroom and egg bake

Sometimes around the holidays, with the parties, the cookies, the excess alcohol, and the comfort foods, you start to feel like you need a reboot. I’m at that point… gimme a plate of kale and a large glass of lemon water, please!

Nothing sets me back on track like heaps of vegetables and a few Nalgene’s of water, and maybe a multi-vitamin. My 7 mile dreadmill treadmill run yesterday couldn’t hurt either, right?

This egg bake is just the thing… it’s loaded with spinach and packs some serious protein. Top with some spicy sriracha to speed up your metabolism and you’ll be better in no time.

spicy, healthy breakfast

Spinach, Mushroom and Egg Bake

Serves 1

1 cup of frozen spinach, defrosted and excess water squeezed out with an old dish towel.

2-3 baby portabella mushrooms or white button mushrooms, washed and cut into a small dice

2/3 cup of egg whites, about the white of 3 eggs

Black Pepper, to taste

Preheat your oven to 350. Liberally grease a ramekin. Defrost spinach; I nuked mine in the microwave for about a minute and thirty seconds. Let the spinach cool slightly, Gather it in an old dish towel or some paper towels and wring it over the sink to squeeze out the excess water. Wash and chop your mushrooms into a small dice. Add the spinach and mushrooms to the ramekin and pour the egg whites over the top and top with freshly ground black pepper. Bake in the oven for about 25-30 minutes or until the eggs have set up and air firm. Finish with a minute under the broiler. Remove from the oven and to with your favorite condiment… mines sriracha!



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Pumpkin Pie Breakfast Smoothie

My runs have been cold the past few morings, the leaves are starting to change, it is starting to smell like fall and I’ll take any excuse to bust out the pumpkin! I might have been obsessed last year, but I can feel that this year will bring it to a whole new level. I brought out the fall centerpiece for our table and the apple pie candle.

One case of Shipyard Pumpkinhead has already been consumed.

Coconut Pumpkin Bars have been made (more to come in the next post)

Pumpkin Pancakes have been eaten

And every morning for the past week and a half I have eaten a Pumpkin Pie Breakfast Smoothie

It packs 18 grams of protein, 10 grams of fiber and 290 calories… keeping you full and satisfied until lunch.

On a side note, I started training for a new full time job last week at KeyBank. It was hard to leave Green Mountain Coffee, but after weighing the pros and cons, even though Key is not my ideal job, it makes more sense regarding job security, benefits and pay. And it’s only for a year… it’ll motivate me that much more to get into grad school next fall at UVM (fingers crossed). GRE study books: get ready to be dusted off and poured over.

Linking this back to pumpkin, this breakfast smoothie is supper great for those busy morning before work/school, you prepare it the night before, then in the morning give it a whirl in the food processor or blender with half a frozen banana and voila… breakfast is ready.

A little note on the protein powder…I like to use Nutiva Organic Hemp Protein. It has 15 g of protein and 8 grams of fiber in a 3 tablespoon serving and it only has 1 ingredient: ground hemp seeds. Hemp protein is an “easily digestible, high quality plant protein with branched-chain amino acids that are vital for good heath”, boasts the packaging. It is also contains magnesium, iron, zinc and 8 essential amino acids. I like the Hemp Protein 15g because it has a higher protein content and it is ideal for dissolving in smoothies. Let’s be honest, some protein powders are chalky and loaded with weird ingredients you can’t pronounce… not to mention most soy based protein powders are processed with hexane, which is a petroleum solvent similar to gasoline. (Nutiva is not). (I am not endorsing Nutiva, I just happen to really like it)

Pumpkin Pie Breakfast Smoothie

1/4 oats

1/4 cup pumpkin

2/3 cup kefir

2 teaspoons maple syrup

dash of cinnamon

dash of pumpkin pie spice

1 1/2 tablespoons of hemp protein (or whatever you like)

1/2 a frozen banana

Combine all ingredients except for banana, and place in fridge overnight. In the morning, blend the mixture in a blender or food processor with the banana until smooth, about 30 seconds.


Filed under Breakfast

Very Berry Smoothie (lactose free)

After a rainy start to the week, the second half has been beautiful…. high 70’s and sunny. So I’ve been taking advantage of the weather the past few days.

On Tuesday, I volunteered at the Lake Champlain Basin Program Resource Room. The LCBP is “a federal, state, provincial, and local initiative to restore and protect Lake Champlain and its surrounding watershed for future generations.” And their resource room is where you can go to learn information or ask questions about the lake. I’ve been volunteering there once a week for the past month. It’s been great, this week I got to have a long discussion about kettle lakes, a type of glacially formed lake.

It was Sunny the whole time I was there but as soon as I left it started raining, so I went for a quick 2mile run then I did  Nike Training Club’s 45 minute “crunch and burn”. Man, did I feel the burn the next day. The NTC app is free on your apple devices. It has 4 categories: Get Lean, Toned, Strong and Focused. And workouts range from 15 to 45 minutes and beginner to advanced. It lets you pick your own music and gives you words of encouragement though each exercise. It’s like a free gym membership at home.

On Wednesday I went for a 15 mile bike ride along the lake, all the way to the Winooski River.

On Thursday, I biked 3.4 miles, stopped locked my bike, ran 4 miles, got back on my bike and rode the 3.4 miles home

Today, I went for a hilly 4.5 mile run

To refuel when I got back from these workouts, I sipped on a protein packed smoothie. Since finding out I was lactose intolerant, I’ve been trying to replace the protein I’ve been missing in my diet. Insert Green Valley Organic Lactose Free Kefir.

It’s natural cow’s milk that has had the lactose broken down to sugars that are easier for your intestines to digest. And the plain only has 90 calories per 8 oz serving and 8 grams of protein.

Very Berry Smoothie (175 calories, 8 g protein in 1 12 oz serving)

3/4 cup of Plain Green Valley Organic Lactose Free Kefir (or your kefir brand of choice)

1/2 cup of frozen blue berries

4 frozen strawberries

1/2 a frozen banana

2-3 ice cubes (depending on how thick you want it)

Blend all ingredients up in the blender for 2-4 minutes, until smooth. Pour into a 12oz glass and enjoy! Garnish with: frozen fruit, flax seeds or a basil sprig (optional).

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