Snacks

Quinoa Veggie Egg Cups

Quinoa Veggie Egg Cups

Mix up your usual oatmeal or egg breakfast with these cute little egg cups. They’re the perfect easy, make-ahead, protein packed breakfast to whip up during your next Sunday meal prep!

Layers of seasoned quinoa and mixed veggies topped with an egg baked to your liking! The best part? You can use any grain or veggie that you have on hand. Just follow the general instructions and you’ll end up with a delicious, customized breakfast bite!

I used mushrooms and spinach but feel free to improvise with other veggies or, even better, use up leftover roasted veggies! Quinoa works great but leftover rice would work as well. The recipe makes 6 but can easily be doubled to make 12.

DSC01601-2.jpg

How long does it take an egg to cook in the oven?

At 350F, it will take about 20 minutes depending on the oven, size and temperature of the egg. It’s done when the whites are mostly cooked through and yolk is still a little runny. The eggs will continue to cook as they cool. If you prefer solid yolks then bake for longer!

What’s a good substitute for quinoa?

For this recipe, you can use any leftover cooked grain. Think white rice, brown rice, millet, etc… Since the grain is mixed with egg, they should hold up just fine!

Are pastured eggs healthier?

YES! Pasture-raised, free-range eggs are fed better diets and are just way happier than chickens that are caked up and can barely move. You’ll notice the difference in the golden orange egg yolks compared to the pale yellow most people are used to. Not only do they taste better, but those yolks are loaded with way more vitamins and minerals.

My favorite brand is Happy Egg Co. Runner up is Vital Farms. Both can be found at most grocery stores.

DSC01607-2.jpg

Quinoa Veggie Egg Cups

Makes 6

Ingredients:

For the quinoa crust:
¼ cup quinoa (or about 3/4 cup leftover cooked quinoa)
1 egg
1 tsp dried oregano
¼  tsp salt

For the filling:
1 tbsp olive oil
2 cups sliced mushrooms
1 cup spinach, packed
1 cloves garlic, chopped (or sub 2 tsp garlic powder)
¼ tsp salt
¼ cup crumbled feta, optional
6 eggs

Instructions:
Preheat the oven to 350F. Line a 6 or 12-cup muffin tin with 6 parchment muffin cups or grease well with coconut oil.

Add the quinoa to a small pot with ⅓ cup of water. Bring to a boil, then reduce heat to low and simmer, covered, for 15 minutes. Transfer to a mixing bowl and let it cool for a few minutes.

Meanwhile, in a large skillet, warm the oil over medium heat. Add the mushrooms and saute until softened, about 5 minutes. Stir in the spinach, garlic and salt and cook for 1 more minute, or until the spinach has wilted. Remove from heat and stir in the feta, if using.

Add the egg, oregano and salt to the quinoa and mix thoroughly to combine. Diving the mixture in heaping tablespoons between the 6 muffin cups.

Divide the veggie mixture in an even layer on top of the quinoa, leaving room for the egg on top. Crack an egg on top of each one. Sprinkle each egg with some salt, if you’d like.

Bake for 20-25 minutes, or until the eggs are set and cooked to your liking. Allow to cool before storing in an airtight container in the fridge. To reheat, pop a couple into the microwave until warmed through, about 15 seconds.

DSC01600-2.jpg

Tips and Tricks for the Perfect Quinoa Veggie Egg Cups

  1. Make sure to leave enough room for the egg on top when you’re layering the quinoa and veggies. If not, the egg will spill over and it will be a messy clean up!

  2. If you aren’t using muffin cups, make sure to grease really well or else it will be very difficult to get them out. Use muffin cups if you have them!

  3. TASTE! Make sure you taste the veggies to make sure the salt level is good.

  4. Bake the eggs to your liking. They will continue to cook a bit after you take them out of the oven. I like mine underdone with a runny yolk!

Berries n' Cream Popsicles

Berries N' Cream Popsicles

Summer is here and HOT as ever! These fruity, refreshing, creamy popsicles are here to cool you down and wake you up from the summer heat. All you have to do is mash up some berries, mix together some yogurt, assemble and freeze!

I used to LOVE the berry Creamsicle Popsicles as a kid -- an inner layer of vanilla ice cream with an outer frozen berry puree. Well those aren't so good for my lactose-intolerant peeps AND they're loaded with refined sugar and fillers. This healthier version has layer's of fresh, juicy berries and slightly sweet, tart yogurt for the perfect fruity, creamy combo. 

DSC00452.jpg

Are popsicles good for you?

Not all popsicles are created equal. The popular mainstream ones like Creamsicles, Ice Cream Sandwich, Strawberry Shortcake Bars, etc... are all loaded with preservatives, sugar, and a whole slew of ingredients you can't even pronounce. It's so easy to make your own healthy versions at home where you can control the ingredients and amount of sugar you put in. If you don't already have popsicle molds, here are my FAVORITE POPSICLE MOLDS that come with popsicle sticks so you'll have everything you need! Totally worth the small investment!

How were popsicles invented?

I bet you didn't know popsicles were invented by an 11-year old boy named Frank Epperson in 1905. He had mixed soda powder with water and left it out overnight with below freezing temperatures and when he found them he devoured them so fast and declared them Epsicles. He then sold them around town and got Popsicles patented. Talk about a young entrepreneur! 

How long do popsicles last in the freezer?

These popsicles will last up to a year in your freezer, but, lets be real, would they ever last that long? NOPE.  

DSC00449-2.jpg

BERRIES N' CREAM POPSICLES

Makes: 6 popsicles
Prep time: 10 minutes (plus overnight or 8 hours for freezing)

Ingredients:
1 cup blackberries (~5 oz)
1 cup strawberries (~5 oz)
1 cup plain whole milk yogurt
1 tbsp maple syrup
Juice of 1/2 lime
Pinch of sea salt

Instructions:
Place the berries in separate bowls and mash them up with a fork. If they aren't super ripe or juicy, add a couple tablespoons of maple syrup, or to taste.

In a separate bowl, mix together the yogurt, maple syrup, lime juice and salt.

Get your popsicle molds out and start by filling them with a heaping spoonful of berries followed by a heaping spoonful of yogurt. Repeat this process until the molds are full. Make sure there are no air bubbles by pressing the spoon down into the molds, melding the layers together. Place popsicle sticks into each mold.

Freeze overnight or for at least 8 hours. To remove, fill a large bowl with warm water and dip the popsicle molds in for 3-5 seconds. Try and wiggle the popsicles out (if they aren't budging, dip them back in the water). 

Store in an airtight ziploc bag or tupperware container. 

Tips and Tricks for the Perfect Popsicles

1. You can make popsicles with any fruit you have on hand. Berries, peaches, watermelon, kiwi, etc...
2. Throw the fruit in a blender for a smoother texture.
3. Don't have popsicle molds? You could always use muffin cups, paper cups, anything sort of cylindrical and small. However, they are worth the small investment if you plan on making them often.
4. Most popsicle molds come with a lid so that it holds your popsicle sticks in place. If you don't have this, it helps to partially freeze them and then slide the sticks in so they don't fall over. Nothing wrong with a crooked popsicle though!
 

Raspberry Lemon Cashew Granola

RASPBERRY LEMON CASHEW GRANOLA

I've had this obsession with freeze dried raspberries and strawberries lately. I've been putting them in my energy balls, granola, and just eating them straight up!

I have vidid childhood memories of eating this cereal called Raspberries and Cream and remember the bursts of tart raspberries that created this sweet pink raspberry milk at the end. Sooo delicious.

I was at Trader Joe's and saw they had a bunch of freeze-dried fruit and I had a granola epiphany. Soon thereafter, my Lemon Raspberry Cashew Granola was born and it tastes sooo good!

The tangy raspberries and tart lemon flavor is the perfect match to the sweet oat clusters. Don't forget to drink the pink milk at the end!
 

Protein packed
 

Quinoa Flakes

A lot of times I feel like granola isn't a complete breakfast since it typically doesn't have much protein. Enter quinoa flakes! They are a great addition to any granola to get a little protein boost. These flakes are also high in fiber, offering slightly more than a serving of oats. Combine the two and you've got yourself a boat load of fiber to kick off your day and keep you full. 

Chia Seeds

Another protein and nutrient packed ingredient. They are super high in omega-3 fats, calcium, iron, and potassium to name a few. These little guys absorb an insane amount of water, which help to keep your body hydrated and to retain electrolytes -- super important for any endurance athlete.

Cashews

Yup, you guessed it -- another protein powerhouse! Anybody else obsessed with the creaminess and slight sweetness of cashews? They are also a great source of zinc, magnesium, and monounsaturated fats. 


RASPBERRY LEMON CASHEW GRANOLA

Ingredients
1 ½ cups oats
½ cup quinoa flakes
½ cup shredded coconut
1 cup chopped raw cashews
¼ cup chia seeds
⅛ tsp salt
¼ cup tahini
¼ cup coconut oil
3 tbsp maple syrup
1 tsp vanilla extract
Juice and zest of 1 lemon
1 cup freeze dried raspberries

Instructions
Preheat the oven to 275F. Line a baking sheet with parchment paper.

In a large bowl, combine the oats, quinoa flakes, shredded coconut, cashews, chia seed, and salt.

In small pot over low heat, combine the tahini, coconut oil, maple syrup, vanilla, and lemon juice. Stir until coconut oil is just melted and everything is combined. Add wet ingredients to the dry and mix to combine.

Bake at 275 for 45 minutes, or until slightly golden. Allow to cool completely so those magical clusters can form. Once cool, break into clusters and transfer to an air-tight container.