Apple Pie Overnight Oats

Apple Pie Overnight Oats

Yield: 1 serving

Apple Pie Overnight Oats

Ingredients

  • ¼ cup oats
  • ½ tsp. cinnamon
  • ½ tsp. vanilla extract
  • 1 packet stevia (or sweetener of your choice)
  • ½ an apple, chopped
  • 1 7 oz. container of low-fat or fat-free Greek yogurt (I like Fage)
  • 2 Tbsp. almond milk, cow’s milk or water (I use almond milk.)

Instructions

  1. Combine all ingredients in a Mason jar or Tupperware dish. Store in the refrigerator overnight.
  2. In the morning, top with 2 Tbsp. walnuts or ground flaxseed to add some healthy fats!

Notes

Change it up by subbing in ½ of a banana (chopped) and 1 tsp. unsweetened cocoa powder for a monkey business spin!

http://busygirlhealthylife.com/apple-pie-overnight-oats/

Apple Pie Parfait To Go

Apple Parfait

Apple Pie Parfait To-Go

Yield: Makes 4 medium or 5 small parfaits

Serving Size: 1 parfait

Apple Pie Parfait To-Go

Just in time for Memorial Day or a summer picnic, this tasty treat fits nicely in to-go containers and is perfect for traveling. Don’t be fooled though, it’s more than a picnic dessert – it’s a filling, protein-packed meal (about 15 grams of protein each) if you want it to be. My husband loves this parfait for breakfast or as a snack when he’s hungry for a sweet treat. And why not? It tastes delicious, and it's an easy way to get in extra protein, nutrients and energy for a long day at the office or beach!

Ingredients

  • 1/2 cup uncooked quinoa
  • Cinnamon
  • 2 tsp. vanilla
  • 4 apples
  • Stevia or Truvia
  • 1/2 cup oats
  • 1/2 cup walnuts
  • 1/4 cup brown sugar
  • 2 Tbsp. water
  • 2 cups 0% FAGE greek yogurt or yogurt of choice

Instructions

  1. Follow cooking instructions for the quinoa and add 2 tsp. vanilla to the water. Let cool and set aside.
  2. Peel and chop apples. Cook in a lightly sprayed frying pan on medium, stirring often until apples have their own sauce, and are slightly softened and sweet (about 10 minutes with a lid on).
  3. In another small frying pan, heated at a low to medium heat, add 1/2 cup uncooked oats, 1/2 cup chopped walnuts and 1/4 cup brown sugar. Lightly toast, stirring very often. (This takes about 3 to 5 minutes.) Be sure not to burn the brown sugar. This should be crumbly with a very slight crunchiness.
  4. Combine your quinoa and apples in a separate bowl and let cool. Once cool, add 2 packets of stevia or Truvia, and stir. If you prefer, you can add 2 Tbsp. honey as well.
  5. Place 2 cups 0% FAGE Greek Yogurt or yogurt of choice in a bowl. I like to use FAGE 0% and sweeten it myself. Add 1 tsp. vanilla and 2 to 3 packets of stevia or Truvia. You also can use 2 Tbsp. of honey here as well or leave plain if you donʼt like it sweet.
  6. Prepare your 4 cups for the parfaits. If you want to be able to grab these and go, use a plastic cup with a cover or use plastic wrap for the top. You could also use a small travel container. I like to put a couple in a pretty martini, wine or juice glass for a dessert after dinner or at-home breakfast. Choose medium- to small-sized glasses to make 4 to 5 parfaits.
  7. Spoon about a half-inch of the quinoa and apple mixture into your container, followed by a layer of yogurt, one more layer of quinoa and apple, then yogurt on the top. Your last layer is your oat and walnut crumble. Sprinkle a generous amount on top.
  8. Refrigerate about 30 minutes and serve.
  9. TIPS: Double the batch so you have a bunch to keep on hand for the week. Also, feel free to leave out any stevia, Truvia or honey outside of the brown sugar if you don’t like your treats as sweet.
http://busygirlhealthylife.com/apple-pie-parfait-to-go/

Breakfast Burrito

Breakfast Burito

Breakfast Burrito

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Breakfast Burrito

Ingredients

  • -10 Egg Whites
  • -2 Eggs
  • -¼ C Skim Milk
  • -¼ tsp Ground Cumin
  • -½ C Diced Red Pepper
  • -½ C Diced Green Pepper
  • -¾ C Diced Onion
  • -1 Finely Diced Garlic Clove
  • -¾ C Fat Free Cottage Cheese
  • -1 C Cooked Turkey Sausage
  • -½ C Black Beans (optional) (drained & rinsed)
  • -Salt & Pepper to Taste
  • -8 Whole Wheat 6” Tortilla Shells

Instructions

  1. Beat together egg whites, eggs, skim milk and cumin.
  2. Mix in cottage cheese, salt &pepper to taste.
  3. Sauté onions and peppers until onions are opaque.
  4. Add garlic and cook for one minute more.
  5. Remove from pan.
  6. Add egg mixture to pan and scramble eggs on medium low until almost set.
  7. Add peppers and onions to egg mixture.
  8. Add cooked turkey sausage and black beans and mix altogether.
  9. Put ½ C of egg mixture into a warm whole wheat tortilla shell, garnish with diced fresh tomatoes and roll into burrito.
  10. Also can garnish with 1 Tbl of your favorite salsa for extra spice.

Notes

Store egg mixture in the refrigerator. For a quick breakfast on the go, just put ½ C of filling in tortilla shell, garnish with fresh diced tomato and microwave on 60 power for one minute.

http://busygirlhealthylife.com/breakfast-burrito-2/

Breakfast Biscuits

breakfast biscuits

Breakfast Biscuits

Prep Time: 30 minutes

Cook Time: 20 minutes

Total Time: 50 minutes

Yield: 24 muffins

Calories per serving: 46

Fat per serving: 1.7g

Breakfast Biscuits

Below Nutritional Value is based on 1 muffin.

Calories - 46

Protein - 5.2g

Fats - 1.7g

Carbs - 2.9g

Sugar - 1g

Ingredients

  • -5 Egg Whites
  • -1 Egg
  • -¼ C Lowfat Buttermilk
  • -½ C Fat Free Cottage Cheese
  • -1 C Lowfat Shredded Sharp Cheddar Cheese
  • -6 oz (11 slices) Turkey Bacon Diced
  • -½ C Diced Sweet Onion
  • -1 C Whole Wheat Bread Crumbs
  • -½ tsp Olive Oil
  • -¾ tsp Garlic Powder
  • -¼ tsp Red Pepper Flakes
  • -Dash of Nutmeg

Instructions

  1. Preheat oven to 375 degrees.
  2. Heat olive oil in fry pan.
  3. Add diced turkey bacon and cook on medium high until almost crisp.
  4. Add diced onions and sauté until onions are opaque.
  5. Cool. Beat egg whites, egg, buttermilk, garlic powder, red pepper flakes and nutmeg in a large mixing bowl.
  6. Add cheddar cheese, cottage cheese, turkey bacon, onion, and bread crumbs to egg mixture. Salt and pepper to taste and mix all ingredients well.
  7. Spray mini muffin pan with olive oil spray.
  8. Fill muffin cups to top, sprinkle lightly with Paprika, and bake in 375 degree oven for 12-15 minutes.
  9. Remove muffins from pan and let stand for 10 minutes.

Notes

Muffins freeze well. Just pop in microwave on 6 power for 2 minutes if frozen or 1 minute if thawed.

Make your own healthy bread crumbs by toasting your favorite whole wheat bread and then process in food processor to fine consistency. Three slices of bread equals approximately one cup of bread crumbs.

http://busygirlhealthylife.com/breakfast-biscuits/

Pancake Mania

Pancakes


 
CHOOSE AND CREATE YOUR ULTIMATE PANCAKE DREAM!!!!
 

Banana Pancakes
4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

3 packets no calorie sweetener

1/2 banana

1 tsp cinnamon

(add 2 T. walnuts or pecans for a Banana Nut Pancake)

Apple Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

3 packets no calorie sweetener

1 apple diced

1 tsp cinnamon

 

Apple Walnut Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

3 packets no calorie sweetener

1 apple diced

2 T. chopped walnuts

1 tsp cinnamon

Strawberry Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

3 packets no calorie sweetener

1/2 c. strawberries (drained if using frozen fruit)

 

Chocolate Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

4 packets no calorie sweetener

2 T. cocoa powder

(add  2 T. pecans or walnuts if desired)

Pumpkin Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

4 packets no calorie sweetener

1/2 c. canned plain pumpkin

1 tsp cinnamon

1/2 tsp nutmeg

(add pecans or walnuts if desired)

 

Blueberry Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

4 packets no calorie sweetener

1/2 blueberries (drained if using frozen fruit)

Raspberry Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

4 packets no calorie sweetener

1/2 c. raspberries (drain if using frozen fruit)

 

 

Peanut Butter Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

4 packets no calorie sweetener

2 T. Peanut Butter (tastes great with 1/4 banana also)

Chocolate Banana Pancakes

4 egg whites

1/2 c. oatmeal

1/4 c. cottage cheese (I like 1%)

4 packets no calorie sweetener

1/2 banana

2 T. cocoa powder

(add 2 T. pecans or walnuts if desired)


 

Directions:

Combine all ingredients (accept apples and nuts depending on the recipe) in Magic Bullet or blender.  Blend until smooth.  Spray frying pan with a non-stick spray.  Poor batter into frying pan and cook on med/low heat until golden brown on each side.

Note: When cooking a recipe that has apples or nuts in it, add the chopped apples or nuts to the batter after it has been blended.

 
Topping ideas:

1/2 c. fresh or frozen fruit of your choice blended or pureed with  2-3 T. water (or 2-3 T. yogurt or cottage cheese for a creamy fruit spread) and 3 packets of no calorie sweetener.  Warm in microwave for one minute if you choose.

1/4 Sugar Free Syrup

1 T. powdered sugar or Truvia

Fresh Fruit

Yogurt

  

Nutritional info:

Each recipe above yields one serving and should make two medium sized pancakes.  Depending on what recipe you choose the cals, sugar and fat will differ slightly.   Below is the average nutritional info between the base recipe with only fruit or pumpkin added.  Please add in the nutritional facts for any extras such as nuts if you decide to use them.

Calories Protein Fats Carbs Sugar
265 25g 4g 24g 8g

 
 
 

Banana French Toast Sticks

Banana French Toast Sticks

Banana French Toast Sticks

Prep Time: 30 minutes

Cook Time: 40 minutes

Total Time: 1 hour, 10 minutes

Yield: 2 servings

Serving Size: 1 serving of 5 sticks

Calories per serving: 195

Fat per serving: 1g

Banana French Toast Sticks

Great for breakfast or on the go snacks! For those of you who need a bit more protein, try adding a scoop of you favorite protein powder to the wet mixture and soaking the bread.

Nutritional info is based on 1 serving of 5 sticks.

Calories - 195

Protein - 13g

Fats - 1g

Carbs - 30g

Ingredients

  • -3 slices Ezekiel bread (or bread of your choice)
  • -1 egg
  • -1 egg white
  • -1 tsp vanilla
  • -5 packets no cal sweetener
  • -3 T. low-fat buttermilk
  • -1/2 banana
  • -1/2 tsp cinnamon
  • -5 packets no cal sweetener
  • -3 T. low-fat buttermilk
  • -1/2 banana
  • -1/2 tsp cinnamon

Instructions

  1. Pre-heat the grill.
  2. Cut each slice of bread in 3-4 strips and set aside.
  3. Add the rest of the ingredients in magic bullet or blender and blend until smooth.
  4. Soak the strips of bread in mixture until completely soaked.
  5. Spray baking sheet with a non-stick spray and place saturated sticks on pan.
  6. Bake at 375 degrees for 15-20 depending on desired level of crunch.
  7. Flip the sticks halfway through baking so they are golden brown on each side.
  8. Sprinkle with cinnamon and/or no cal sweetener or your favorite topping such as powdered sugar, low sugar syrup, jam etc.
http://busygirlhealthylife.com/banana-french-toast-sticks/

Quinoa Porridge

Quinoa Porridge

Quinoa Porridge

Cook Time: 15 minutes

Total Time: 15 minutes

Yield: 2 Servings

Calories per serving: 250

Fat per serving: 5g

Quinoa Porridge

Ingredients

  • -1/2 cup quinoa, rinsed
  • -1/2 cup water
  • -1/2 cup almond or skim milk -- if you don't want to use milk you can substitute 1/2 cup water here again
  • -1/4 teaspoon vanilla extract
  • -1 dash cinnamon
  • -1 dash nutmeg
  • -1 tablespoon maple syrup or honey
  • -Choose 1/2 cup of any of the following: canned pumpkin, blueberries, apples, strawberries, 1/2 banana, raisins, cranberries etc!
  • -1 tablespoon peacans, toasted and coarsley chopped

Instructions

  1. Bring the quinoa, milk and/or water, vanilla, cinnamon, nutmeg and maple syrup or honey to a boil, reduce the heat and simmer until tender, about 15 minutes.
  2. Mix in the choice of pumpkin or fruit then remove from heat and top with the pecans.
  3. Add more milk, water fruit to make more and to make a bit more soupy like porridge!

Notes

OPTIONAL: Feel free to add any of the below ingredients to spice up your hummus recipe! Get creative!

http://busygirlhealthylife.com/quinoa-porridge/

Cheesy Sausage Omelet Muffins

Cheesy Sausage Omelet Muffins

Calories per serving: 46

Fat per serving: 3g

Cheesy Sausage Omelet Muffins

Thank you Jamie Rank for this yummy on-the-go recipe! So easy and so delish!

Ingredients

  • BGHL Italian Turkey Sausage
  • 10 oz frozen spinach
  • 2 cups egg whites (or 16 egg whites)
  • 1/4 skim or almond milk
  • 1/2 TB olive oil
  • 1/2 tsp baking soda
  • 1/2 cup fresh Parmesan cheese
  • Salt and pepper to taste

Instructions

  1. Preheat oven at 375
  2. Sauté Italian sausage and spinach until sausage is cooked through
  3. Whisk eggs, milk, oil, baking soda, and salt and pepper.
  4. Lightly spray 24 muffin tins and spoon each tin 1/2 full with sausage/spinach mixture
  5. Ladle (a little less than 1/4 cup) egg mixture on top of sausage/spinach mixture
  6. Sprinkle with Parmesan cheese
  7. Bake at 375 for 15-20 minutes
http://busygirlhealthylife.com/cheesy-sausage-omelet-muffins/

 
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