Fit Veggie Omelet Cups

Fit Veggie Omelet Cups | Mimi's Fit Foods

First things first!  Posting has been happening a tad-bit slower than usual.  There is a VERY GOOD reason for this.  I’m updating the website.  Wahoooo!  I’ve been wanting to do this for a VERY LONG time, and it’s finally happening.  Thus, I’ve been running into a few time bumps due to IT/Computer/Domain/Website stuff that I cannot entirely avoid.  BUT, it’s gonna be worth it.  It’s gonna be worth it.  The new site is going to be so pretty and so easy to navigate.  I’m quite certain you’ll love it.  So, get ready for the new look coming oh-so-soon.  Yay!

Now on to these delicious babies.  I’m really not sure why I haven’t shared this great idea with you sooner.  It’s soooo awesome and soooo good.  If you love a good veggie omelet, you’re going to love these Fit Omelet Cups.  And, they’re so super fit that they only contain eggs and veggies (and a smidge of milk).  The veggies are pretty much free calories, so you’re looking at a high-protein, low calorie breakfast option.  We’re talking 23 calories per omelet cup.  Awesome!

Really, to make these, you can choose any veggies your heart desires.  I will list the ones I chose in the recipe here, but feel free to add/delete whatever ones you’re craving at the moment.  The base for these consists of an equal amount of whole eggs and then egg whites (you’ll see that I used a total of 10 eggs, but I only used the whites in 5 of them).  It cuts fat and calories, but still is huge on flavor.  You’ll note that I didn’t put a lick of cheese in these.  I think they are super tasty without it.

These come out of the oven with a fluffy texture (think the perfect omelet texture) and they taste so incredibly fresh thanks to all of those fresh veggies found within.  As an added bonus, these stay good for 2-3 days in the refrigerator and they reheat fabulously.  So, for those of you who need a quick and healthy breakfast fast . . . make the entire batch and simply reheat in the morning before you head out the door.  I also love eating these for snacks.

Give ’em a try.  They are seriously so super awesome!

Fit Veggie Omelet Cups

5 whole eggs
5 eggs, whites only
1/2 cup low fat milk (I used 1% Organic)
salt and pepper, to taste
2 green onions, chopped
1/2 cup fresh spinach, chopped
1/2 red bell pepper, chopped
1/2 – 3/4 cup mushrooms, chopped

Preheat oven to 350 degrees.

Combine all 10 eggs in a medium-sized bowl with milk, salt and pepper (I used about 1/2 teaspoon salt, 1/4 teaspoon pepper).  Whisk until combined and eggs are broken up and slightly beaten.  Set aside.

Lightly spray a 12-cup muffin pan with cooking spray.  Fill each muffin cup approximately half to three-quarters full with various chopped veggies.  Then, taking your egg mixture, pour it in each muffin cup, leaving a tiny amount of space at the top of each one (the omelet cups will rise a little in baking).

Bake for 18-20 minutes.  Enjoy!

Serves 12.  (I usually eat 3 of these to get the serving of protein I want/need.  But, I’ll break it out per Omelet Cup, so you can eat as many as you personally need/want.)

Nutritional Information (Per Omelet Cup)
Calories:  23.3
Protein:  3.6g
Carbs:  1.6g
Fat:  0.2g (0.1g = Sat.)
Fiber:  0.4g
Sugars:  1.2g

Whole Wheat Flatbread

Whole Wheat Flatbread | Mimi's Fit Foods

I’ve been on the search for a good flatbread recipe that uses 100% whole wheat flour.  I found a keeper, you guys!  I found a keeper!  This flatbread is SO similar to the homemade bread I make, that I figured it would turn out delicious.  The lovely thing about these is that they are incredibly soft and chewy (without any reference of imitating cardboard) and they have a hint of sweetness thanks to that honey.  These are WAY easy to make and take VERY little time.  Seriously.  You’ll be amazed of the simplicity of making your very own flatbread.  Besides that, it tastes WAY better than what you’ll ever buy at the store.

Oh, the things you can do with flatbread!  Think pizza, wraps, gyros, pita chips, etc.  I’ll be sharing some fun and healthy things to do with these wraps in some upcoming posts.  Stay tuned!

Whole Wheat Flatbread
Recipe slightly adapted from The Taste Tester

1 tablespoon active dry yeast
1 tablespoon honey
1 cup warm water (110 degrees)
1 tablespoon honey
2 tablespoons extra virgin olive oil
2 tablespoons vital wheat gluten
1 teaspoon salt
2 1/4 cups whole what flour (plus or minus 1/4 cup depending on heat and humidity)

Mix yeast with warm water and honey.  Let sit for five minutes.  In the meantime whisk flour, gluten, and salt together.

When yeast is ready, stir in the olive oil first and then the flour mixture until well combined (I did this in my mixer and then removed it to do the kneading).  Knead dough twenty times.  It should be soft but not sticky.  Add more flour while kneading as needed.  Let dough rest for 20 minutes.

Divid dough into eight equal portions.  Shape each piece into a ball and then roll into an oval, circle, or rectangle on a greased surface (I just spray my countertop lightly with cooking spray).  The dough should be thin.  Heat a pancake griddle to 350 degrees.  When grill is heated, place two-three flatbreads on it.  Cook for 1-2 minutes on each side or until lightly browned.  They will bubble up slightly.  Remove to a plate and repeat with remaining pieces of dough.

Serves 8 (but can easily be made to serve 10, with the rounds being slightly smaller).

Nutritional Information (Per Flatbread)
Calories:  163
Protein:  6.7g
Carbs:  27.2g
Fat:  4.2g
Fiber:  4.1g
Sugars:  2.2g

Quinoa Tabouli

Quinoa Tabouli | Mimi's Fit Foods

I must admit.  I’m not a pro when it comes to knowing much about Middle Eastern cuisine.  However, I have had Tabouli (or Tabbouleh) before and LOVED it.  It is traditionally made with bulgur wheat.  That being said, I ran across this version with quinoa instead of bulgur and knew I would love the simple exchange.  It’s still a healthy grain, yet I tend to have quinoa on hand much more often than bulgur.

Tabouli is naturally healthy.  There is nothing found in this salad that isn’t clean.  It’s PACKED with flavor because it’s made with gobs of fresh herbs (mint and parsley to be exact). It’s seasoned beautifully with a dressing made primarily of olive oil and freshly squeezed lemon juice.

The great thing about this little salad is it is quite versatile.  You can eat it as is, you can add chicken to it, you can made a vegetarian wrap out of it, etc. In fact, stay tuned because I have a post coming up where I actually stuff this yummy Tabouli in a wrap/gyro.  It’s so good!

Quinoa Tabouli
Adapted from Nutritious Eats

1 cup dry quinoa, rinsed, drained & cooked to package instructions
2 cups chopped cherry or grape tomatoes (about 1 pint)
1 1/2 cups chopped cucumbers
1/2 cup chopped onion (can substitute green onions)
1 cup fresh mint leaves, finely chopped
2 cups fresh Italian parsley, finely chopped

Dressing:
3 tablespoons extra virgin olive oil
1/3 scant cup freshly squeezed lemon juice (about 2-3 lemons)
1 garlic clove, grated
1/2 teaspoon ground cumin
1/2 teaspoon Koser salt
1/4 teaspoon pepper

Combine quinoa and water in a medium saucepan and bring to a boil. Reduce heat to simmer, cover and cook for 10-15 minutes or until all water is absorbed. Transfer to a large bowl to cool while you prep other ingredients.

Add chopped tomatoes, cucumbers, onions and fresh herbs to cooked, cooled quinoa.

In a small bowl, whisk together ingredients for dressing. Pour over quinoa salad and toss to combine. Refrigerate for a couple hours to chill slightly. Serve room temperature or cold.

Serves 10.

Nutritional Information (Per Serving)
Calories:  124
Protein:  2.8g
Carbs:  16.4g
Fat:  5.5g (0.6g = Sat.)
Fiber:  1.6g
Sugars:  3g

Greek Yogurt Protein Pancakes

Greek Yogurt Protein Pancakes|Mimi's Fit Foods

I spotted this fabulous idea to make pancakes with Greek Yogurt and I had to try it out!  I mean, it’s a super duper easy recipe and I’m a sucker for super duper easy . . . especially if it’s healthy too!  Besides, Greek Yogurt is a staple at my house so it just made sense that I would give these pancakes a try.  All you need is one container (5.3 – 6 ounce) of Greek Yogurt, an egg, a smidge of flour, and baking soda.

They’re good people.  They truly are.  They are good in a different-kind-of way though.  These aren’t going to be your traditional fluffy, buttermilk pancake, but they are definitely good in other ways.  They are a bit more dense, but are probably the most filling pancakes I have ever made.  You can “flavor” them any way you choose by just choosing a flavor of Greek Yogurt that you love.  These ones here were made with strawberry yogurt.  You can bet-your-bottom-dollar that I’ll be trying several more flavors of yogurt as the days and weeks go on.  They are not overly sweet, which I love!  I also love that there’s no added sugar to the recipe either.  We were able to get enough sweetness to balance these out by topping our pancakes with sugar-free maple syrup.

Four ingredients.  That’s it!  Easy peasy!  You’ll find the batter to be extra thick . . . like a thick cake batter.  To ensure that the pancakes cook all the way through I suggest slightly flattening them out once you have them on the skillet to cook.  I used my cookie scoop to get an even number of pancakes (I got four by using about 2 1/2 scoops per pancake), but you can also just eyeball it too.

Have fun experimenting with these.  I hope you’ll love having an easy, protein-filled breakfast option!

Greek Yogurt Protein Pancakes - Mimi's Fit Foods

Greek Yogurt Protein Pancakes
Adapted from Everyday Belle

5.3-6 ounces of your favorite nonfat Greek Yogurt
1 egg
1/2 cup white wheat flour
1 teaspoon baking soda

Open the yogurt container and stir the yogurt until it’s smooth and creamy. Crack an egg over the yogurt and stir to combine (I often do this in a small bowl).

In a separate bowl, mix together the flour and baking soda.

Pour yogurt/egg mixture into the bowl with the flour and baking soda. Stir to combine. The batter will be extremely thick.

Spoon the batter onto a sprayed griddle or pan heated to medium.

Flip the pancakes when they start to bubble a bit on the surface. Cook until golden brown on both sides and serve with sugar-free syrup, fruit, etc! Enjoy!

Serves 2.

Nutritional Information (Per Serving = 2 Pancakes)
Calories:  224.6
Protein:  13.3g
Carbs:  35g
Fat:  3g (0.9 = Sat.)
Fiber:  0.8g
Sugars:  9.6g

Lucky Lime Creamy Protein Shake

Lucky Lime Creamy Protein Shake | Mimi's Fit Foods

Oh man!  I might be a little biased because of my love for anything citrus-flavored, but this shake seriously made my day yesterday!

I wanted to bring you another healthy  “green” recipe that you can use on St. Patrick’s Day and this is what I decided on.  I had originally hoped to make something with mint, but when this idea entered my mind . . . . I couldn’t let it go!  I’m yearning for warm, summer weather and this shake just might have given me a taste of it.  It’s SO refreshing!  We had a nice 55ish-degree day yesterday that was filled with sun.  After making this shake, I put the babe in the stroller, walked to the park (without a jacket, mind you), and sipped this the whole way there.  Sunshine, a creamy lime shake, and a happy toddler going down the slide . . . . I think summer is coming!  I’m totally feeling lucky about that and this shake definitely  helped!

This shake comes out with a slightly green hint.  If you really want it to look more green, add a drop or two of green food coloring.  Feel free to make this on your St. Patrick’s Day.  It will definitely bring out the fun mood of the holiday and it might even make you feel like it’s summer for a day.  Worked for me!

Lucky Lime Creamy Protein Shake

1 scoop vanilla protein powder (100 Calories, 15g Protein)
1/2 cup unsweetened Almond Milk
sweetener, to taste (I used 2 packets Stevia)
fresh juice from 2 limes
zest from 1-2 limes
1/2 cup plain 0% Greek yogurt
1/2 cup low fat cottage cheese
ice, to desired consistency
1-2 drops green food coloring, optional

Put all ingredients in a blender or food processor and blend until smooth.

Serves 2.

Nutritional Information Per Shake
Calories:  200.5
Protein:  29.3g
Carbs:  12.7g
Fat:  3.8g (1.3g = Sat.)
Fiber:  2.1g
Sugars:  7.7g

Roasted Cabbage Slices

Roasted Cabbage Slices | Mimi's Fit Foods

St. Patrick’s Day is in a matter of days and I know several of us are on the lookout for recipes, so I decided to share another one for you to consider.  There are LOTS of fun recipes out there for this lovely green-inspired holiday, and of all the recipes, I decide to share with you Roasted Sliced Cabbage.  Stay with me, here!  Stay with me!

While this may not appear “fun,” I promise I would not share this with you if I didn’t absolutely love it!  This is seriously crazy yummy when it comes to the cabbage world.  Roasting the cabbage helps to bring out a level of sweetness you don’t get otherwise, and it offers a bit of crunch on the edges (my favorite part).  Seriously!  If you’re not a fan of cabbage, this could certainly be one of the cabbage dishes that could possibly sway you!

Besides that cabbage seems to be popular in Irish-inspired St. Patrick’s Day dishes (for example . . . Corned Beef and Cabbage), it’s also green!  Why not make this a side dish at an all-green dinner?  It’s a great way to make sure you get something healthy, it’s green, and it’s deeeeelish!

Roasted Cabbage Slices - Mimi's Fit Foods

Roasted Cabbage Slices
Adapted from Wellness Mama

1/2 head of medium-sized cabbage
1 tablespoon extra virgin olive oil
kosher salt and pepper to taste

Preheat the oven to 400 degrees.

Slice the cabbage in 1/4-1/2 inch slices.

Spray a baking sheet with cooking spray, or use a Silpat liner.  Place the cabbage on the baking sheet and drizzle with olive oil. If desired, evenly brush drizzled oil over cabbage.

Sprinkle with salt and pepper.

Roast for 30-35 minutes or until tender in the middle and sides are just starting to turn golden brown. Remove and serve.

Serves 4.

Nutritional Information (Per Serving)
Calories:  58.4
Protein:  1.6g
Carbs:  6.2g
Fat:  3.8g (0.5g = Sat.)
Fiber:  2.6g
Sugars:  0g

Black Bean and Quinoa Enchilada Casserole

Black Bean & Quinoa Enchilada Casserole | Mimi's Fit Foods

Every-so-often I am looking for a good and healthy casserole to make.  This gets tricky for a couple of reasons.  1 – Casseroles are usually not healthy.  2 – Casseroles usually use canned soup of which I am not the biggest fan.  So, I get kind of picky when it comes to making casseroles.  BUT, casseroles are so wonderful because they are great one-pan dishes that feed a crowd.  So, I never stop searching for tasty and healthy casserole dishes.

This is my current favorite casserole dish!  It’s loaded with traditional Mexican flavors and the texture is phenomenal thanks to the black beans and quinoa.  It is really easy to make and takes little effort.  The prep time takes about 20 minutes (that’s to chop up and sauté the veggies and cook the quinoa) and the bake time is 30 minutes.  So, I essentially had dinner ready in 20 minutes, and used the 30 minute bake time to make a green salad AND wash the dishes so I wouldn’t have to do much after dinner.  Pretty awesome!

Black Bean and Quinoa Enchilada Casserole (Whole) - Mimi's Fit Foods

I loved adding the fresh toppings to the cooked casserole.  The green onions, fresh cilantro, and avocado were oh-so-perfect.  It hyped up the freshness and intensified the Mexican flare.

This is also a meatless casserole.  That being said, the addition of shredded, cooked chicken would work SO well here (and stretch the servings).  I have NO doubt that I’ll be incorporating that on occasion to increase the protein content.

This is going to become a regular around our house!  Please make it at yours . . . and then bring me a plate.

Black Bean and Quinoa Enchilada Casserole | Mimi's Fit Foods

Black Bean and Quinoa Enchilada Casserole
Adapted from Two Peas & Their Pod

1 cup uncooked quinoa, rinsed
2 cups 99% fat free chicken broth
1 tablespoon extra virgin olive oil
1 small onion, diced
3 cloves garlic, minced
1 jalapeño, seeds and ribs removed,diced
1 red pepper, seeds removed, diced
1 orange pepper, seeds removed, diced
juice of 1 small lime
1 teaspoon ground cumin
1 tablespoon chili powder
1/3 cup chopped cilantro
salt and pepper, to taste
2 (15 oz) cans black beans, drained and rinsed
2 cups red enchilada sauce
1 1/2 cups shredded reduced fat Mexican cheese
Toppings: Sliced green onions, avocado slices, sour – optional

Preheat the oven to 350 degrees F. Grease a 9×13 baking dish with cooking spray and set aside.

Add quinoa and broth to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Cover quinoa and set aside.

In a large skillet, heat the tablespoon of olive oil over medium-high heat. Add the onion, garlic, and jalapeño. Sauté until softened, about 5 minutes. Add in the peppers. Cook for about 3-4 minutes. Add the lime juice, cumin, chili powder, and cilantro. Stir to combine. Season with salt and pepper, to taste.

In a large bowl, add the cooked quinoa and black beans. Add the sautéed vegetable mixture and stir to combine. Add cheese and pour in the enchilada sauce and stir to combine.

Pour the black bean and quinoa mixture into the prepared baking dish. Top with remaining 1 cup shredded cheese. Cover the pan with foil. Bake for 20 minutes, then remove foil. Bake an additional 10 minutes, or until the cheese is melted and edges are bubbling. Remove from the oven, and let cool for 10 minutes. Garnish with toppings, if desired. Serve warm.

Note-this recipe freezes well!

Serves 8.

Nutritional Information (Per Serving)
Calories:  289.7
Protein:  15.9g
Carbs:  38.6g
Fat:  9g (2.6g = Sat.)
Fiber:  9g
Sugars:  3.3g

Coconut Infused Vanilla Muffins

Coconut Infused Vanilla Muffins - Mimi's Fit Foods

These are glorious!  They are soft, fluffy, and contain both hints of coconut and vanilla.  The dusting of cinnamon on top adds the perfect finishing touch.

And . . . well, if you’re looking to use up some of that leftover coconut milk that’s lingering in your fridge, this recipe is a fabulous idea!   (It seems like most recipes that call for coconut milk rarely use the entire can!)

We are BIG fans of coconut oil and coconut flavor in my house.  So, I was pretty darn sure we were going to LOVE these muffins.  That being said, the coconut is not overwhelming here, but offers nice subtle notes that leave you completely satisfied.  I use organic extra virgin coconut oil because it has a stronger coconut flavor and it’s a tad bit better for you than other forms of coconut oil.  (If you’re looking for less coconut flavor, then use one that’s not organic and not extra virgin . . . but please make sure it’s non-hydrogenated as you’ll still want the health benefits of using the coconut oil.)

Now, let me just clarify that these muffins are not perfect from a nutritional stand point.  However, they are healthier than most traditional muffins.  They have less sugar, use a healthier fat, and more than half of the flour is whole wheat.  I realize we are all at different places in our health journeys.  For some, these could be the healthiest muffins you’ve made in years.  For others, these might be considered a treat/dessert.  Either way, I think these can find a way into the hearts of many of you, and luckily they are much more heart-healthy than the typical muffin (or donut, or pop-tart, or other crazy breakfast option you might grab).

Coconut Infused Vanilla Muffins
Adapted from Mel’s Kitchen Cafe

2 large eggs
1/2 cup canned light coconut milk
1/2 cup lowfat buttermilk
1 1/2 teaspoons vanilla extract
1/2 teaspoon coconut extract
6 tablespoons coconut oil, melted
1 1/4 cups white whole wheat flour
1 cup unbleached all-purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup plus 2 tablespoons sugar
Cinnamon and sugar for dusting

Preheat the oven to 350 degrees and lightly grease a 12-cup muffin tin with nonstick cooking spray (or you can line them with paper liners).

In a medium bowl, whisk together the eggs, milks, vanilla extract, coconut extract and coconut oil.

In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking powder, salt and sugar. Make a well in the center of the dry ingredients and pour in the wet ingredients.

Using a wooden spoon or rubber spatula, stir the batter together until just combined. Don’t over mix or the muffins will be tough and dry. It only takes a few stirs to incorporate the batter well enough. The batter will be lumpy and that is ok.

Divide the batter evenly among the prepared muffin tin. Sprinkle lightly with cinnamon and sugar.

Bake for 16-20 minutes until a toothpick inserted into the center of a muffin comes out dry or with a few moist crumbs. Don’t over bake.

Serve warm or at room temperature.

Serves 12.

Nutritional Information (Per Serving = 1 Muffin)
Calories:  205.4
Protein:  4.1g
Carbs:  28.6g
Fat:  8.8g (7g = Sat.)
Fiber:  1.8g
Sugars:  11.3g

Berry Heart Skewers

Berry Heart Skewers1 - Mimi's Fit Foods

Since Valentine’s Day is in two days, I thought I would share a fun and easy idea into the mix.  These Berry Heart Skewers are so EASY, but beyond that I think they are so super adorable.

There’s not a real recipe that goes with this post as it’s more of a simple method to ensure you get a heart shape out of your strawberries.  It’s pretty simple since strawberries already come in a shape that resembles a heart.

All you do is core the strawberries.  Then, taking a paring knife, simply cut a v-shape out of the top of the berry.  I  cut one slant down, and then I make my other cut on the opposite side.  I found that the strawberries look best if the cut is not too deep.

That’s it!  You can skewer them however you wish.  I thought the addition of blueberries was way fun and festive.

Berry Heart Skewers - Mimi's Fit Foods

You can put these out as a snack for the kids, put them in your hubby’s lunch, or you can have them as a side dish for dinner or lunch.

My sweet little toddler has been enjoying them with her PB&J for lunch!  And, because it’s Valentine’s week . . . her PB&J is shaped like a heart too (using a cookie cutter).

Berry Heart Skewers with Heart PB&J - Mimi's Fit Foods

Most importantly, I hope you have a love-filled Valentine’s Day!

Tri-Colored Bell Pepper Couscous With Lemon

Tri-Colored Bell Pepper Couscous With Lemon - Mimi's Fit Foods

This is a tasty and easy side dish that you can add to your files.  If you haven’t made couscous, well . . . you should!  The VERY basic directions for making couscous takes all of 8 minutes and 5 of those minutes are simply waiting for the couscous to set up, while the other 3 minutes are dedicated to making water or broth boil.  Yeah. . . easy peasy, I tell you.  Thus, couscous tends to be a go-to side dish for me because I can whip it up fast without much thought.

This version of couscous gets a little fancier, yet still doesn’t take all that much extra time.  The flavor is elevated by the shallot and garlic, the peppers give it a great dimension of texture and taste, and oregano adds that nice bite of freshness I’m always looking for.  What REALLY makes this dish sing is the lemon!  I tasted it before the lemon and then I tasted it again after I squeezed the fresh lemon juice over it and I am not. even. kidding.  The difference was HUGE!  This is what really got me hooked on this version of couscous.  It tastes so fresh and that lemon juice really accents each and every ingredient found within.

Go couscous!

Tri-Colored Bell Pepper Couscous With Lemon
Adapted from the Food Network

1/2 tablespoon (or 1 1/2 teaspoons) extra-virgin olive oil
1 large clove garlic, minced
1 large shallot or 1/2 small red onion, minced
3 medium red, yellow, green or orange bell peppers or a mix, finely diced
2 teaspoons finely chopped fresh oregano
2/3 cup low sodium, 99% fat free chicken broth
kosher salt and freshly ground black pepper
2/3 cup whole wheat couscous
lemon wedges, for serving

Heat the olive oil in a medium saucepan over medium heat; add the garlic and shallots and cook, stirring frequently, until fragrant, about 2 minutes. Add 2/3 cup broth, the bell peppers, oregano, 1/2 teaspoon salt and pepper to taste, bring to a boil over high heat and cook until the peppers just begin to soften, 2 to 3 minutes. Stir in the couscous, immediately cover and remove from the heat. Let stand, covered, until the liquid is absorbed and the couscous is tender, about 7 minutes.

Transfer to a platter or large bowl and serve with lemon wedges for squeezing.

Serves 4.

Nutritional Information (Per Serving = Approx. 3/4 Cup)
Calories:  137.5
Protein:  4.4g
Carbs:  25.8g
Fat:  1.9g (0.3g = Sat.)
Fiber:  2.5g
Sugars:  1.8g