Missing Post? Please Read! Blog Update!
Hello! I started this blog to document my personal journey to get healthy. Over time, it evolved into sharing what I did, with others. The p...
Monday, January 4, 2021
Sunday, January 3, 2021
I have been trying to use up some of the food in my fridge before it goes bad, so I pulled this Lean and Green together today and it was quite yummy! If you eat snacks, you could also use a dill pickle spear for the crunch with the tuna, or just on the side! I mixed the cucumber and mayo in with the tuna, and made myself sandwiches and wraps with the lettuce and sandwich thins. It was so filling and tasty!3 Outer Aisle Cauliflower Sandwich Thins (3 thins = 1/2 Lean + 1 Green)
3.5 oz tuna canned in water (1/2 Leanest)
|Lean and Green - Tuna, Romaine, Cucumber, Outer Aisle Cauliflower Sandwich Thins|
Saturday, November 28, 2020
I love breakfast. Crustless Vegetable Quiche Breakfast Casserole, is one of my favorites. It's so versatile and easy to pull together with whatever vegetables I have on hand.
I adapted my normal recipe to make sure it is completely Lean and Green friendly. It's so simple, and easily customizable to fit your preferences. I don't eat cheese, so this recipe suits my needs perfectly. I noted what the options are, if you choose to include cheese with your quiche, just be sure to make the appropriate substitutions.
|Crustless Vegetable Quiche - Lean and Green|
Crustless Vegetable Quiche Breakfast Casserole - Lean and Green
- 16 oz (2 cups) of liquid egg whites or liquid egg substitute (1 Leanest)
- 3 whole eggs (1 Lean)
- 1 cup unsweetened plain almond milk (1 Condiment)
- Vegetables, cut to small bite size pieces - mix and match - CHOOSE 6 (6 Greens)
- 1 cup spinach
- 1/2 cup mushrooms
- 1/2 cup asparagus
- 1/2 cup swiss chard
- 1/2 cup cauliflower
- 1/2 cup kale
- 1/2 cup summer squash
- 1/2 cup zucchini
- 1/2 cup broccoli
- 1/2 cup bell pepper
- 1/2 cup tomatoes
- 1/2 cup hearts of palm
- Healthy Fat - mix and match - CHOOSE 2 (2 Healthy Fats)
- 5-10 black olives
- 1 wedge Original Laughing Cow Cheese, softened and diced to small pieces
- 2 wedges Laughing Cow Light cheese, softened and diced to small pieces
- Alternatively, 1.5 oz of avocado added as a topping AFTER your quiche is cooked
- Seasonings as desired (follow the condiment guidelines) - I like plain old salt, pepper, and garlic powder, and sometimes like to top with hot sauce before eating
- Preheat oven to 350 degrees.
- Whisk liquid egg/liquid egg whites and 3 eggs together until well mixed. Add seasonings if desired.
- Add in 1 cup of unsweetened plain almond milk and whisk until well combined.
- Add in your vegetables, 6 Greens required for this recipe - remember, only choose six from the list, there are so many options!
- Add in your Healthy Fats, 2 Healthy Fats required for this recipe. Again, you can mix and match and choose your favorites. *If one of your Healthy Fats is 1.5 ounces of avocado, don't add that into the egg and veggie mixture! Save it to cut up and top your quiche with once it is finished cooking!
- Pour your mixture into a glass baking dish. Mine is 11"x7".
- Bake at 350º for 40-50 minutes, testing with a toothpick to determine if the egg is cooked through.
- Let cool, serve, and eat!
- Makes TWO FULL LEAN AND GREEN MEALS
- For the quiche I made (pictured), I whisked 2 cups of liquid egg whites and 3 whole eggs together, added 1 cup of unsweetened plain almond milk, 1/2 cup diced green bell pepper, 1 cup broccoli, and 1/2 cup diced hearts of palm. I mixed all of that together. I put 2 cups of fresh spinach in the baking dish, and poured the egg and veggie mixture over the spinach, and gently mixed it all together to make sure everything was coated in the egg mixture. It took right at 45 minutes for it to bake in a 11"x7" glass baking dish at 350ºF. I debated over adding black olives to the mixture for the Healthy Fats, or holding out to slice some avocado when I eat it, and ultimately decided on the avocado. Next time I'll add in black olives though!
|Crustless Vegetable Quiche - Lean and Green|
Thursday, November 26, 2020
I love cooking and baking. I love it so much, I spent the day baking five pies, cooking different side dishes, and enjoying being in the kitchen.
I know there are tons of ways to create Optavia-compliant holiday meals and side dishes. Several are listed here. I just don't have the same sentimental attachment to holiday foods that a lot of people seem to have. As a kid, I would only eat mashed potatoes (no gravy) and pumpkin pie.
I know a lot of people make the conscious choice to go off-plan for the holidays, to splurge a little bit, or take small tastes of foods that they would normally not eat while following Optavia. All of that is fine, especially when it is an intentional decision.
I chose to remain on plan today. I didn't even lick my fingers (well, there's COVID to thank for that restraint also!) but I did not have a single lick or taste or bite of something that wasn't one of my Fuelings or my Lean and Green. Honestly, I didn't even really consider not staying on plan. Turkey doesn't like me, and I prefer to not feel like crap from eating foods that don't like my body.
What did I make?
My daughter and I made vegetable quiche for breakfast. She is dairy free, so everything we made today is dairy-free.
We made a loaf of bread.
We made FIVE pies - three pumpkin pies, one apple crumb pie, and one pecan pie. (We have 4.5 pies leftover)
We made sweet potato casserole, and garlic mashed potatoes.
We made bacon-wrapped scallops.
We made candied pecans.
There was stuffing, and turkey, and cranberry sauce, and rolls, and deviled eggs.
So what did I eat?
I made myself a salad, with avocado and seared scallops and a drizzle of Walden Farms French dressing.
And you know what? Scallops with salad and avocado is one of my all-time favorite meals, and I was perfectly happy and content to eat it today. It was delicious!
I hope everyone enjoyed their Thanksgiving meals!
Wednesday, November 25, 2020
Today I adapted a recipe for Shrimp Stacks for my Lean and Green, and it was delicious! I cooked 1.25 cups of cauliflower rice, diced .25 cups of cucumber (3 servings of my green), mashed 3 oz of avocado (2 servings of healthy fat), and cooked 7 oz of scallops (1 serving of leanest). Then I layered the cucumber, avocado, scallop, and rice, in that order, in a small measuring cup (1/4c and 1/3c both worked) and flipped the cup over onto a plate, tapped the bottom, and had a really amazing looking scallop stack on my plate! I topped with a tiny bit of Walden Farms chipotle mayo (1 condiment). You could top with 1T of soy sauce (1 condiment), or 1 tsp sesame seeds (1 condiment), or another creamy spicy sauce (check nutrition info and amounts) as well.
The original recipe calls for shrimp, but this would easily work with any seafood - tiny bay scallops would be good also, but so would sushi-grade salmon or tuna (in the proper amounts).
This satisfied my sushi craving too!
|Scallops Stack Lean and Green|