Archive for Breakfast

Fresh Parfait

My own Parfait

So just next-door to my job is a place called Freshii, a health food/drink restaurant. I have come to love their fresh and healthy meals/snacks they offer. It’s very convenient. One that I really fell in love with was there yogurt parfait’s. Granola at the bottom, plain Greek yogurt in the center, some more granola, then fresh fruit (strawberries and mango)…. oh that’s not it…they add a drizzle of 🍯 to top it off.

There was one recent week that I stopped over to get a yogurt parfait almost everyday. Finally I got some sense knocked into me…. Crystal, you can make this at home!!!!! Not only will it save the $ but it would taste just as great….and it did!!!

I got my usual Plain Greek Yogurt from Costco, honey, frozen fruit And some cinnamon raisin granola from Aldi!


I control how much granola, yogurt, honey, and fruit I put together to make my parfait.


Not only does it taste great but it smells great too LOL I’ve actually gotten a few Compliments on my self made parfait.

This yogurt perfay could be most likely eaten during breakfast time we’re simply as a snack the total calories range between 100 to 200 depending on how much of the ingredients you use, Especially the granola and honey.

If you enjoy a healthy and tasty 😋 parfait I encourage you to by your ingredients and whip it up in your kitchen! Enjoy!

Baked Oatmeal Bars

Looking for a healthier breakfast option? The best way to go is make your own!  Create your own without artificial ingredients Or the added sugar.

Honest Alert! I did not try this one for myself but my mother made a batch and really liked them so, I still wanted to share and felt it was a good idea to do so!

This is An easy on the go option that could either go as breakfast or snack. Other options other than dried apricots could be; strawberries, blueberries, apples or cranberries to create a bit of sweetness to it.

Spinach Egg White Frittata

n this nutritious and delicious blog I wanted to share a new grocery item I picked off the shelf at Costco. 

My goal every now and then when Im out shopping is to look for something new, that way we can keep some type of versatility in the kitchen. Although it looked tasty just from looking at the box I had to do my inspection before making the decision.

I checked out the ingredients on the backside to check and make sure the ingredients were still thumbs up. I also used my resource tool, Fooducate, to see what rating they gave and they gave it a B. So I took all of that into consideration and figured why not give it a try. This is what it looks like out of the package. 

A lot greener than the picture

Now we all know that this can very well be made from scratch, but for those of you the who aren’t the kitchen cooking type But are looking for a healthier options for yourself consider this!!

Egg Muffins

Theses are the acual Egg Muffins I tried- I will give kuddos to my my co-worker. He did good

For those of you who do not know, not only do I on my own 4Star Fitness business, but I’m also a Fitness Manager at a medically based facility. Within the past month we have made some changes with our offices in which I elected to have my office shared with my 12 Fitness Specialist staff whom I manage. You may be thinking do you have a office big enough 🤣

It’s a good size however all 12 Are in and out throughout the day which keeps it from getting crowded. There is one fitness specialist who comes in pretty frequently between his training sessions and he always has different snacks he’s either pulling out from his bag or from the break room.


He had just come from the microwave and had brought the egg muffins into the office. When I walked in I was thrown back from the smell and yelled out “OMG! What is that?!” When he mentioned egg muffins I was not surprised 🤣
That’s when he replied, “yeah I know the smell may not be pleasing, but they taste so good!! I made them too!”

I was Definitely skeptical then 🤣 but when he showed me the Egg Muffins, they actually looked delish.
He offered for me to try one of them and although they looked great I was a bit hesitant, but I went ahead and gave it a try.

It was great!!!! It was just like an omelette in muffin style. In the muffin were vegetables and ground turkey meat, and he seasoned it with his own seasoning.

Just FYI, This breakfast food can also be termed a snack food.


He shared the recipe and I wanted to share the same to YOU, because you know…sharing is caring!!

Check it out Below!!

just FYI- you can make meatless egg muffins aka Veggie egg muffins or if you are a meat eater, this recipe used pork- you can use ground turkey instead.

https://www.allrecipes.com/recipe/222586/scrambled-egg-muffins/

Overnight Oatmeal Dream in a Mason Jar

My Registered Dietitian friend stopped by and handed me a mason jar filled with what she called Oatmeal Dream!

I am NOT an oatmeal eater just because of the texture, but this did look good, so I wanted to give it a try. It was not bad at all! Listen, I have come a long way in transitioning from foods that were not so supportive to my goals, to foods that I knew would help me a long the way. I did not want to sacrifice my health just because of taste.

My one big sacrifice I made about 6 years ago was transitioning from flavored yogurt to plain Greek yogurt with chocolate chips, a pinch of raw sugar and strawberries in it, to now just plain Greek yogurt and fresh fruit.

I was trying to over power the bitter taste of the plain yogurt with something sweet when in essence I was doing more damage than good. As soon as I began the plain greek yogurt and fresh fruit, it was a dramatic change in me, my weight and how I felt overall. Now I can even eat greek yogurt by itself if I wanted.

I say all of that to say, your pallet (tongue) can be trained from all of the processed sugary foods to more supportive healthier options that we may turn our noses up to.

ANYWHO, back to the Oatmeal Dream….

I was informed that oatmeal, now, is no longer considered a “breakfast” food but rather a anytime food or act as a snack. The good thing about using a mason jar is because you can measure how much you want-

Here are the ingredients for this Oatmeal Dream:

  • Walnuts
  • Oats
  • Craisins
  • Dried Coconut
  • Cinnamon
  • Coconut Milk
  • Flaxseeds
  • Chia Seeds
  • Hemp Seeds

Based on how thick or thin you want your jar of oats to be depends on how much liquid you use. Other liquid options to use with your oats, could be

  • Almond Milk
  • Water
  • Regular Milk

Pour in and let all of the ingredients, combined, sit overnight in the fridge. In the morning, or whenever you are ready to eat, the liquid will have been absorbed by the oats and other ingredients.

You can have it hot or cold.

The great thing about this is you can “build” your own Oatmeal dream jar with ingredients you enjoy. You could add fresh fruit and/or yogurt to it.

You’ll have a powerful jar of goodness ready to eat!

Enjoy!

BLT Egglett

Bacon 🥓 . Lettuce . Tomato 🍅 Egg 🥚

This food option can be made for Breakfast, lunch or a snack. Higher on the protein side, low carb.

BLT Tutorial

  • Slice Hard boiled eggs in 1/2 (option to keep egg yolk or scoop it out)
  • Bacon (turkey-optional) cut in small pieces
  • slice cherry tomatoes in 1/2
  • Sauce: combine mayonnaise (optional), hot sauce and fresh chives in a bowl
  • Place the sauce in the center of the egg, then lettuce, bacon and tomatoe
  • Place other 1/2 of boiled egg on top (optional) or just eat half
  • calories per egg (if eat whole boiled egg with BLT) < 90 cal.

Breakfast Sandwich

Get your day started off great!

100% Whole Wheat Bread- The bread is toasted!

No Nitrates or Nitrites Added Turkey Deli Sliced thin

Sliced Avocado

Slice Cheddar Cheese

Pepper- for a little seasoning

Other options- Sliced Tomato

Sandwich please!

Maintaining balance

Especially for my lunch and dinner meals I try to keep a consistent balance of a healthy complex grain, some sort of vegetable and sometimes a side salad. It leaves me full and I feel good after!

*keep it supportive

✳️ On the left- salad with Olives, Cherry tomatoes, and a nuts and berries mix (cashews, almonds, dried blueberries and cranberries- salad dressing balsamic vinaigrette
✳️ On the right brussels sprouts, brown rice and red quinoa, chopped up seasoned chicken breast

Another way to prepare Eggs…with a sheet pan

One of my coworkers tried a new way to prepare eggs and was so excited about the way they turned out she sent us a link on how to prepare them. It looked very good and I wanted to share it with anyone who like eggs!

I look to try this very soon!

https://feelgoodfoodie.net/recipe/sheet-pan-egg-sandwiches/

 

Vacation Breakfast!!

Now I definitely would not consider this the healthiest breakfast I have had, but I will say it was sure one of the most delicious, straight outta Chi-Town!! When I go on vacay I always like to have a little fun!!!