Egg Mini-Muffins for Breakfast

egg muffins 2Hey, Hey, Hey!!

In Other news, this past months I made the decision of fulfilling my lifelong dream of becoming a Pastry Chef! So I have decided to go back to school and learn all there is to learn about food, baking, cooking! I am so excited I cannot describe it!!!!!

At the same Time I got to join into a Catering Team of Chefs, called Tip The Chef! Which means I actually get to cook for people!

For these reasons, even though school doesn’t start for another month, I have started baking a little more than usual!!

Today for breakfast, I decided to take:

Ingredients

  • 2 Egg Whites
  • 4-6 Tablespoons of Minced Meat
  • Loads of veggies: Zucchini, Carrots, Celery, Sweet Peas, Onions, whatever you like!

 

  • All I did is chop the vegetables and sautee them
  •  mix the veggies in with the minced meat (which was my leftovers from dinner the night before and you can see how I make it in my Zucchini Boats Recipe), then beat the egg whites and mix all the ingredients together.
  • Add Salt and Pepper to Taste, and place in Muffin Tin or in a Muffin Making Machine (I got one last Christmass! hurray! ) and bake until the egg is completely set, about 10 mins or less!
  • Little TIP: Fill out the muffin tins only about half way full, they will sort of “grow” as they bake…so better make them smaller and avoid a mess later!! 

egg muffins 1

This is a protein-filled breakfast! I didn’t even use oil to make it! It’s as healthy as it gets!! I served it with some Avocado and YUM, YUM, YUM!!

Enjoy your Breakfast!!!

xoxo,

Yoggi B.

Full Fat vs Full Fit: Mashed Potatoes

Hey, hey, hey!!

Full Fat vs Full Fit

Mashed Potatoes 1

Cauliflower Puree 1

 

 

 

 

 

 

 

 

In today’s post I want to share what a regular weeknight dinner looks like in my house! If you have been reading my posts, you know that for most days, I try to eat as healthy as I can…but the same cannot be said for my Boyfriend. So what I do is I make the “base dinner” or proteins the same for the both of us, but different side dishes to go with it for each!

nuggets

For Tonight’s dinner I made Oven Fried Chicken Nuggets with Mashed Potatoes. Since the nuggets are oven fried, I consider them pretty healthy, the label said that per 100g of product it contained 12 carbs and 8 fats, which I consider acceptable since throughout the day I eat minimal amounts of fats and carbs, so it balances out for me, and it’s nuggets….my bf loves them!; to go with these nuggets I made Traditional Mashed Potatoes for my Boyfriend, and Healthy Low-Carb, Low-Fat Cauliflower Puree or Low Carb Mashed Potatoes!

Let’s do a quick Overview:

Cauliflower Puree 2Mashed Potatoes

Ingredients

Full Fat: Traditional Mashed Potatoes vs Full Fit: CauliFlower Mashed Potatoes

700 grams of Potatoes (120g Carbs) vs 700 grams of Cauliflower (35g Carbs)

50 grams of Butter (40g Fat) vs 2 tbs of Philadelphia Light Cream Cheese (4g Fat)

4 tbs of Heavy Cream (22g Fat) vs 2 tbs Mozzarella Cheese (5g Fat)

+ 2 tbs of Parmesan Cheese (3g Fat)

Both recipes yield two servings, for the Full Fat Traditional Mashed Potatoes we have aprox. 60g of Carbs and 31g of Fat per serving; and for the Full Fit Cauliflower “Mashed Potatoes” aprox. 17g of Carbs and 6g of Fats per serving.

The benefits of doing this, for me are obvious: On the one hand I cut down on fats and calories by not frying the nuggets, but I am aware that they do contain carbs…so I balance these carbs out in my dinner by having “mashed potatoes” made of veggies, Cauliflower.

nuggets 2mashed potatoes 3

 

 

 

 

 

 

 

 

In other words, For me, I make this “Clean Version of Nuggets & Mashed Potatoes”, a well balanced Protein-Carb dinner that is tasty, satisfying and easy to make; And for my Boyfriend a less healthy, full carb, slight variation of what I eat. For us, this is a healthy and happy compromise!

xoxo,

Yoggi B.

Healthy Green Veggies Cream Soup!

green veggies cream soup 3Ingredients

  • 2 Large Zucchini
  • 2 Stalks of Celery
  • 1 head of Broccoli (about 1 1/2 cups of  Broccoli Florets)
  • 1 tablespoon of Olive Oil
  • 3 Cups of Chicken or Vegetable Stock
  • 2 tablespoon of Pine Nuts
  • Salt, Pepper and Spices to Taste.

 

I’ve been trying to eat more veggies in my daily intake lately and I am also feeling a bit “flu-ish” this week, so making this Cream Soup was liking killing two birds with one stone for me!

This is a SUPER healthy Lunch or Side-Dish idea! It’s filled with green veggies, thus nutrients and healthy fibers! And Don’t let the name fool you; I call it a “Cream” because the final texture is just like that of vegetable creams, but the preparation is that of a clean, low fat soup! The best of two worlds, in my opinion! All the taste and texture of a fat-filled cream but with none of the calories, since this cream soup is not made with any dairy, only healthy ingredients!

Here’s how I made it:

  • Clean and Cut the vegetables: slice the celery, dice the zucchini and cut off the florets from the broccoli bunch, mine was a relatively small one so it yielded to about a cup and a half of Broccoli Florets.
  • In a large pot and over medium to high heat add 1 tablespoon of Olive oil and sautee the vegetables. Feel free to add onions or garlic at in this stage of the process if you’d like, I have a food intolerance to them so I choose not to add them in my food.
  •  Add the Chicken or Vegetable Stock. If you have the time to make it at home, that’s awesome! I didn’t have any so I used Low-Fat Maggi Chicken Stock bought from the store; the nutritional info said it only had about 15 calories and a couple grams of fat, so I consider this healthy enough and I use it. Makes my life a lot easier than having to make my own stock!
  • Bring the stock and veggies to a boil, then cover and lower temperature to medium-low so that the soup is just simmering and allow to cook for 15-20 minutes, until the vegetables are soft and tender.
  • Allow for the soup to cool a bit.
  • Add the soup to a blender, add salt and pepper as well as any other spices you might want to taste (I added a half a tea spoon of cumin for example), add 1 tbs of Pine Nuts, and Blend for 2 minutes or until creamy and smooth. My blender is not big enough to fit all the soup at once, so I blended it in two badges.
  • Place the cream back in the pot and place over medium-low heat to simmer for another 15 mins. Decorate with Pine Nuts when serving!

Green Veggies Cream SoupThis delicious cream soup recipe serves 2 and it only has about 150 calories per serving!

Creams and soups like this one, low fat and totally healthy, are excellent for weight loss! They act as “fillers”: high volume, so you fill fuller, but low calories and with great nutritional value! I try to make cream soups as often as I can and the great thing is that I can freeze them and have them ready for any occasion!!

xoxo,

Yoggi B.

 

Traditional Pancakes – the Bf Pancakes

Ingredientsbf pancakes

  • ¾ cup of All Purpose Flour
  • 2/3 cup of Milk
  • 1 Egg
  • 3 tbs of Butter
  • 1 tbs of Sugar
  • 1tbs of Vanilla Extract
  • Maple Syrup for Topping
  • 1 tbs of Cinnamon (Optional)
  • 1 Banana (for topping, Optional)
  • Chopped Nuts (Optional)
  • Olive Oil for cooking

 

Here’s what we do:

All of the ingredients must be at room temperature.

  • In a plate Mix together the powders: flour, sugar and cinnamon.
  • In a bowl whisk the milk, vanilla extract and butter (it should be super soft or slightly melted).
  • Add the egg and whisk.
  • Add the powder mixture and keep whisking until you end up with a homogenous mixture.
  • Add enough olive oil to slightly grease the pan (I like to do this using a brush) and heat the pan over medium heat.
  • Add about ¼ cup of batter to the pan or however much you need to make it to your desired size.
  • When you notice the top of the batter bubbling and kind of drying out, that’s when its time to flip them over. Cook until slightly browned and repeat with the rest of the batter.
  • When serving, my BF like to top the pancakes with sliced bananas, sometimes he will add some walnuts and finish with quite some real maple syrup!

I’ve made these pancakes for friends when we do Brunch at someone’s house and it’s always a hit!! Sometimes I like to add some mashed banana or any other fruit to the batter before cooking it, people love it!!!!

If you are like me and you don’t want to miss out on the fun of Pancake Sunday, but you would still prefer to eat something healthier, then do what I do…make a badge of My Healthy Oatmeal Pancakes for yourself!!! They are easy and quick to make and super tasty!!!

Give them a try and let me know how you like them!!

xoxo,

Yoggi B.

Oat’s Series 6: My Healthy Banana & Oats Pancakes

Ingredientsbanana oats pancakes

  • ½ Banana Smashed
  • ¼ cup of Oats Flour
  • 4 Egg Whites
  • 1 tbs of Cinnamon
  • 2-3 tbs of Water

Toppings

  • ½ Banana Sliced
  • 3 Tbs of Sugar-free Jam (Optional)
  • 1 tbs of Maple Syrup (Optional)
  • Nuts for decoration (Optional)

Another healthy option of the Oats Series!!

Since I was little I’ve always love Pancakes!! My mom used to make them for us during the weekends, back then. Now, most weekends, I like to have pancakes for breakfast! However, I make my clean version of pancakes, a protein-carb meal, that is a great substitute for the regular, full-fat pancakes!

Here’s what I do:

  • Whisk the Egg Whites with the cinnamon.
  • Add the Oat Flour and whisk to incorporate.
  • Mash the banana and add to the mix.
  • Add a little bit of water to dilute a bit the mixture and whisk together.
  • Choose and prepare the pan. If you have a small sized one it will be easier to flip and handle. If you have a non-stick pan, you don’t need to do the following step: dip a cooking brush into a little bit of olive oil and “paint” the pan with it, with just enough so that the olive oil is covering the surface of the pan.
  • Add ¼ of the mix into the pan over medium heat, or however much you need to make the pancake your preferred size. You want the pan to be warm to hot before you pour the pancake mix.
  • You will know its time to flip the pancake when you see the mix drying up on top and little bubbles start to pop up. Flip and repeat until batter is finished.

For the Toppings, I sliced the other half of the banana, over some sugar-free strawberry Jam and “sprinkled” a tbs of real maple syrup to get a bit of the taste.

I honestly like these pancakes a lot! They are light and very tasty, a great choice for a healthy, “good for the soul” breakfast!

Enjoy!

xoxo,

Yoggi B.

Oat’s Series 1: My Mom’s Oatmeal

IngredientsOatmeal Gallery

  • ¼ cup of Oats (or Oat Flour)
  • ¾ cup of Water
  • 1 Cup of Milk (Almond Milk, Quinoa Milk, Soy Milk, 2%, etc)
  • 4 tbs of Sugar (Brown, Stevia, etc)
  • 1-2 Sticks of Cinnamon
  • 3 Egg Whites

This is the first recipe on the “Oat’s Series”: The Classic OATMEAL!!!

As I mention on my post yesterday, About Oats and Oatmeal, I think my mom makes The Best Oatmeal in the world!!! I could NOT get enough of it as a kid!! And even today I need to pace myself when I indulge in this delicious meal….

So I took my mom’s recipe, cleaned it up a bit, combined it with an idea I read on the Instagram of one of Venezuela’s leading “fitness people” of today, and this is what I came up with, my way of making Protein-Carb Oatmeal!

Here’s what I did:

  • Combine the Oats* and water in a pot and stir over medium fire. We want to stir until the “water + oats” mixture begins to dry out, when the water has been fully absorbed by the oatmeal and you have a sticky mixture but that’s not boiling yet (not making bubbles).
  • Add the milk little by little and stir constantly to dissolve any lumps that may form. I haven’t made Almond Milk these days, and I didn’t have any other healthier substitute, so I used what I had, low fat 2% milk.
  • Add the sugar and stir until it dissolves in the mixture.
  • Add the cinnamon stick(s), lower the heat to medium-low and stir, stir, stir constantly and patiently for about 15 mins or until the oatmeal thickens and it begins to boil (when the first bubble appears).
  • Once the oatmeal has boiled and its ready, add the egg whites and whisk vigorously for about a minute, until the egg whites have incorporated into the oatmeal and you get a foamy, light yet creamy mixture.
  • Add your preferred toppings, I added about a tbs of honey to decorate (if you do this, add less sugar to the oatmeal when making it) and some cinnamon.

Enjoy this healthy meal hot, or refrigerate it…it’s just as tasty cold!!

xoxo,

Yoggi B.

*For a Creamier mix, use oat flour instead or whole oats! Make your own Oat Flour by putting the whole oats in the blender and turn on the blender until the oats have a flour-like appearance.  

Zucchini Meat Boats

Ingredients Zucchini Boats

  • 2 Large Zucchini
  • 250 gr of Minced Meat w/out Fat (Beef or Turkey)
  • 2 Carrots
  • 2 Stalks of Celery
  • 1 Tomato
  • 1 tbs of Olive Oil
  • 1 tbs of Tomato Paste
  • 2 tbs of Shredded Mozzarella (if Low Fat, even better)
  • ¼ cup of Tomato Sauce
  • Spices, salt and pepper to taste

Pre-heat the oven to 175 Celsius 

If you saw my previous post, then you know I have prepared a decadent dessert for tonight, so I made sure to make a light dinner, with no carbs, to balance it out and be able to eat Yaya’s Spring/Summer Cake, without worrying about it. Thats my way of “making my cake and having it too!”, when I want to eat something decadent, I have it, I just balance my other meals accordingly, another concept I learned after reading the book Naturally Thin.

So, Here’s how I prepared them:

  • Prepare the Zucchini: cut them in half and take out the “meat” the inside of the zucchini so that it looks like a “canoe”. Set them aside in a tray. Don’t throw away the inside of the zucchini though, cut it into small squares and set aside.
  • Make the filling*: In a pot add the olive oil, I use a brush to make sure its spread all over, and then I add the carrots, leftover zucchini meat we just cut out, and the celery to sort of make them saute in medium high temperature (these must all be previously chopped). Once the celery has a translucent color add the minced meat and mix it all together, breaking up whatever lumps form along the way. Once the meat starts taking color and looks cooked, I add chopped tomatoes and stir until incorporated. Measure about ½ cup of water and dissolve in it the tomato paste, add it to the meat and stir. Finally add the spices, salt and pepper: I used cumin, black pepper, salt, oregano and a bay leaf or two. Mix it all together, lower the temperature until just simmering (medium low or low temperature) and cover the pot. We want to leave it covered for about 30 mins or until the liquid has dried out. This is my way of making minced meat, feel free to make it anyway you prefer!!
  • Prepare the Boats: While we let the meat simmer, cover the zucchini “boats” with tomato sauce. Though I was born and raised in Venezuela, both my parents are Italians, so I am used to making my own tomato sauce!
  • Start Baking: Once the zucchini are covered put them in the oven for about 10 mins (this will soften them a bit).When the meat is ready, with a spoon fill up the “boats”, put as much filling as you’d like. Sprinkle lightly with the Mozzarella Cheese and back in the oven for another 10 mins or until the cheese is melted.

Serve hot, and enjoy!!!

xoxo,

Yoggi B.

*Note that I don’t use onions, garlic or red/green peppers because I have a huge intolerance to them (because they make me sick I just avoid eating them as much as I can), so feel free to use onions, garlic, etc, if you like!!