Healthy and Simple Scrambled Egg Muffins

Good Morning LOVElies!

Breakfast is my favorite meal of the day. Hands down. I am a frequent advocate for “Brinner”… you know breakfast for dinner? Well, it is a thing in my house. We are usually so busy in the morning that I miss out on my favorite wholesome eggy, protein packed breakfasts. That was ┬áuntil I perfected my breakfast meal prep and discovered how to make these delicious scrambled egg muffins. They are packed with veggies and flavor.

For some reason every summer I end up with an obnoxious amount of peppers, zucchini, and basil which is why this has become my go to recipe in the warmer months, but you can substitute the veggies for whatever you have available at the moment. Anything that you could see yourself throwing into your scrambled eggs is completely fair game! These are a little Italian inspired, so sometimes I like to add some Italian sausage for extra protein..

I’ve also subbed cilantro and some pepper for the basil and the Italian seasoning to make this recipe a little more Mexican inspired.. and of course served with salsa.

Am I getting those creative juices flowing?

Healthy and Simple Scrambled Egg Muffins

Here is what I do for meal prep:

I usually make these on Sunday and keep them in an airtight container in the fridge throughout the week. They will keep for about 4 days, which should almost get you through your week. If you want to make these last even longer… double the batch and individually wrap them and store in your freezer (they can easily be thawed and heated in your microwave).

Easy enough, am I right?

Dive on in guys and enjoy these healthy and simple scrambled egg muffins!

Healthy and Simple Scrambled Egg Muffins ingredients

Ingredients for your Scrambled Egg Muffins

  • 1 Tablespoon Olive Oil
  • 1/2 Yellow Onion, finely chopped
  • 2 cloves of minced garlic
  • 1/2 of zucchini shredded
  • 1 large red or orange bell pepper, finely chopped
  • 8 large free range eggs
  • 2 cups of arugula finely chopped
  • 1/4 cup of shredded Parmesan cheese
  • 1/4 cup of chopped fresh basil
  • 1 Tablespoon of Italian Seasoning
  • Salt and Pepper to Taste

Instructions to prep your Healthy Scrambled Egg Muffins

  1. Preheat the oven to 375 and coat a muffin tin with non stick spray
  2. In a large skillet, coat with olive oil over medium heat.
  3. Saute onion and garlic until onion becomes translucent and garlic becomes fragrant (about 4-5 minutes)
  4. Add bell pepper and zucchini to skillet. Saute altogether for another 2-3 minutes. Add extra olive oil if needed to prevent sticking
  5. Fill each muffin tin about 2/3 of the way full with the veggie mixture. Set aside
  6. In a large separate bowl, whisk together the eggs.
  7. Stir in arugula, cheese, basil, and Italian seasoning.
  8. Salt and pepper the egg mixture
  9. Carefully pour the egg mixture evenly into each muffin tin, on top of the saute veggies.
  10. Bake for about 20 minutes, until the eggs have slightly risen and begun to brown.
  11. Let cool…. enjoy ­čÖé

Healthy and Simple Scrambled Egg Muffins Before

I’m always looking for fun new variations of this recipe. Let me know what veggies you threw into this recipe! Broccoli? Tomatoes? Share this recipe on Facebook and shoot me a comment below! I can’t wait to hear from you!

Healthy Paleo Granola Bars Recipe with Chocolate Chips Close up

Hi LOVElies-

Happy Monday! Have you been in the granola bar/energy bar aisle of the grocery store lately? I seriously spent 30 minutes in one aisle reading the ingredient labels trying to find a healthy Paleo granola bar without preservatives and most importantly all of the added sugar! Ahhh! I am not too proud to admit that having prepackaged granola bars that I can eat on the run is something I rely on for those super busy days that I can’t sit down and make a healthy snack.

But all of these sugary granola bar options are overwhelming…

AND expensive.

Healthy Paleo Granola Bars Recipe with Chocolate Chips top view

What gives guys?

So this is why I am bringing you a healthy chocolate chip granola bar recipe to add to your meal prep! No added sugar, just cacao nibs or dark chocolate. The dates give this recipe the natural sweetness that you crave without artificial icky-ness. Not to mention that dates have so many health benefits: lots of minerals and vitamins, digestion benefits, even bone strength and cholesterol benefits.

Plus this recipe includes flaxseed and chia which are the hot new ingredients in all the grocery store options. The chia and flaxseed will give you that sustained boost of energy without tanking your blood sugar later.

These granola bars have been my solution to the overwhelming grocery aisle. I am saving money and time spent reading labels in the store.

Best of all…

I have the confidence of feeding my body with real food, and real ingredients all from my kitchen.

Healthy Paleo Granola Bars Recipe with Chocolate Chips

What you will need for your Paleo Granola Bars Recipe

  • 1/2 cup of raw cashews
  • 1/2 cup of raw almonds
  • 10 large medjool dates
  • 1/2 ┬ácup of unsweetened coconut flakes
  • 1 teaspoon vanilla extract
  • 1 teaspoon of chia seeds
  • 2 teaspoons of ground flaxseed or flaxseed meal
  • 1/3 cup of cacao nibs (or dark chocolate 60% or darker!)
  • pinch of seasalt

How to prep your Chocolate Chip Granola Bars

  1. Grab your dates and soak in hot water for about 30 minutes.
  2. While your dates are soaking, throw the cashews and almonds in a food processor, process for a few pulses until roughly chopped.
  3. Throw nuts in large mixing bowl
  4. Drain and remove pits from dates.
  5. Place dates in food processors and pulse until they reach a creamy smooth consistency.
  6. Mix the date paste, nut mixture, coconut flakes, vanilla extract, chia seeds, flaxseed, cacao nibs, and sea salt  until fully combined.
  7. Line a medium sized bread loaf (8 1/2″ x 4 1/2″) with parchment paper
  8. Using your hands, press mixture into the bottoms on the loaf, distributing evenly.
  9. Place in refrigerator for an hour
  10. Cut and serve!

Healthy Paleo Granola Bars Recipe with Chocolate Chips Close up

Meal Prep Tip- Store in air tight container. I usually just seal mine individually in sandwich sized ziplock bags and make sure I have all of the air pressed out. I keep them in the fridge until I need them. Before I start my day, I just throw my granola bar in my bag! Easy enough. No need for an extra container. I can eat it in the car when I am running around knocking out my to-do list.

Thank goodness for healthy car snacks on busy days. Seriously.

Share this recipe with someone you know that lives off of those prepackaged granola bars! It will change their world! I hope you enjoy this recipe guys, I know it is one of my favorites! Leave me a comment below!

Quick Boost Your Detox with this Yummy Smoothie! Ingredients

Good morning LOVElies!

Every once in a while I get off track with my healthy eating goals… Whether it be a night out with friends or holiday weekends, I allow myself to indulge every once in a while!

And guys, I admit… I don’t feel bad about it. (GASP!)

I love food way too much. Life is too short, and that is why I work so hard to eat healthy on a daily basis so I can enjoy.. guilt free!

It is usually a nice break from my routine and I  believe it or not I am usually excited to get back on track when Monday morning rolls around. Here is a great detox smoothie recipe for those mornings where you are ready to get back on track! It is so nutrient dense and filling that you can quick boost your detox in one cup!

This smoothie will trick you into drinking your greens. Spinach and parsley are all jam packed with detoxifying properties, not to mention that they are just nutrient dense anyways. You can go out of your way to find recipes and meals to consume these leafy greens OR…….. you can just drink this.

Quick Boost Your Detox with this Yummy Smoothie! Close Up

I promise. It does not taste like you are drinking a salad. The antioxidant filled berries and bananas are the star of the show!

I throw in some chia seeds to add a little added protein to this smoothie. It will keep you feeling fuller longer too!

Feel free to get creative with this recipe but if your goal is to detoxify make sure you watch your sugars! I use water and an unsweetened milk alternative because:

  1. Juice tends to be high in sugar. We want to keep the sugar on the minimum to aid in the detoxing. Plus the berries, bananas, and apple contain enough natural sugar to make this smoothie taste incredible!
  2. Cow’s milk can be harder to digest. We want to give our digestive system a BREAK right?
  3. Make sure your milk alternative is unsweetened! Remember? Low sugar!

Alright guys, enough of my gibberish. Get blendin’!

Quick Boost Your Detox with this Yummy Smoothie!

Ingredients for your detox smoothie-

  • 2 cups of frozen berries (strawberries, raspberries, blueberries, blackberries.. whatever you prefer!)
  • 1 medium banana
  • 1 large apple
  • 3-4 inch section of a cucumber
  • 1/2 cup of flat leaf parsley
  • 1 cup of spinach
  • 1 tablespoon of chia seeds
  • 1 cup of unsweetened milk alternative (I prefer coconut milk or almond milk!)
  • 1 cup of water

Detox Smoothie Recipe-

  1. Add all ingredients into a blender.
  2. Blend on high for 2 minutes.
  3. Check the consistency. Add more water if needed.
  4. Blend for another minute if needed.
  5. Pour, and enjoy!

Additional smoothie tips!

If you have crazy busy mornings like I do… you can make this smoothie up to a day ahead of time and store in the refrigerator. I like to make mine when I am in the kitchen working on dinner the night before. In the morning I can just grab and go!

Quick Boost Your Detox with this Yummy Smoothie! Final

You can also turn this into a meal prep smoothie by pre measuring the greens and fruits and storing in a freezer bag. When you are ready to prepare your smoothie, just add water and your milk alternative!

Do you love this detox smoothie recipe? Let me know! Does it make life easier to get back on track? Comment below! I want to hear your stories!

 

 

Finished The Best Vegetarian Frittata Recipe

Hello LOVElies!

So guys, I love hosting friends and family at my place. Most of all, I love cooking for them… my love language is food!

I made the mistake of trying to make omelets for my guests one morning and spend all morning cleaning and chopping.

Everyone’s food was ready at a different time, I ┬ákept messing up my omelet flip, and I was over it!

And then:

This beautiful vegetarian frittata recipe came into my life and changed my breakfast game FOREVER.

You can customize the vegetables according to what your guests prefer. Your guest’s food is ready ┬áall at once, AND you have a filling healthy breakfast to impress.

Best of all, no trying to eat your ugly omelets in the kitchen so your guests don’t see! (I know I’m not the only one!)

This recipe is super customizable, so you can sub any of your veggies for something you may enjoy more or to what is in season. This particular recipe is vegetarian but meat does this breakfast frittata some good as well. Add bacon, sausage.. whatever you want!

Step3 Cooked Veggies The Best Vegetarian Frittata Recipe

What you need for your Vegetarian Frittata Recipe:

  • 1 tbsp of olive oil or coconut oil
  • 2 tbsp of minced garlic
  • 1 small white onion, chopped
  • 1/2 ┬ácup of green bell pepper, chopped
  • 1/2 ┬ácup of red bell pepper, chopped
  • 1/2 cup of mushrooms, sliced
  • 1/4 cup of broccoli florets, chopped
  • 1/4 cup of sun dried tomatoes, ┬áyou guessed it.. chopped
  • 6 whole eggs
  • 2 tbsp of almond milk, unflavored
  • 1/4 cup of Parmesan cheese
  • 1 tsp of Oregano
  • 1 tsp of Italian seasoning
  • a pinch of red pepper flakes
  • salt and pepper to taste

Step1 The Best Vegetarian Frittata Recipe

How to make you delicious vegetarian frittata:

  1. Preheat the oven to 375 degrees
  2. In a skillet, cook the oil, onion, and garlic over medium high heat until the onions become translucent and tender (for about 4 minutes).
  3. In the same skillet, add in the peppers, mushrooms, broccoli, and sun-dried tomatoes. Cook for about another 2 minutes. Add a dash more oil if veggies begin to stick.
  4. Set skillet of vegetables aside.
  5. In a large bowl whisk together eggs, milk, Parmesan, Oregano, Italian seasoning, red pepper flakes until they become nice and foamy.
  6. Pour egg mixture over the skillet with the vegetables until they are evenly covered.
  7. Cook the skillet, without stirring, for about 5 or 6 minutes over medium heat, just enough to set the bottom.
  8. Transfer the skillet into the oven for another 10 to 15 minutes, or until the edges begin to brown and a knife inserted into the middle comes out clean.
  9. Let set for about 5 minutes, slice and serve!

Step5 The Best Vegetarian Frittata Recipe

When I served this frittata, I chopped all of my veggies the day before so I could just throw them on the skillet.

Then I used the 10-15 minutes while it was in the oven to serve up the coffee, tea, and fresh fruits.

Talk about a stress free, healthy breakfast that was super impressive (and beautiful!!).

Finished The Best Vegetarian Frittata Recipe

And it gets better:

Easy Clean Up

LOVElies, share this recipe with your friends on Facebook and send me a picture of your beautiful frittatas. I want to hear how yours turned out and the creative combinations you came up with! Happy eating my loves!

Coconut Flour Blueberry Muffins

Hey there LOVElies!

So… I have to admit, blueberry muffins fresh out of the oven are my complete guilty pleasure.

Left unattended, I can devour more muffins than I would like to admit!

So this morning I am sharing a lovely little dairy free blueberry muffin recipe made with coconut flour and without milk. That’s right, no milk, DAIRY FREE!

I like to think it makes my guilty pleasure a little less guilty since it fits into a paleo diet and cuts down on those carbs! The coconut flour also makes this recipe gluten free if any of you LOVElies are living the gluten free life.

If you want to turn your blueberry muffins into paleo lemon blueberry muffins, read to the end! I have an option for all of you lemon obsessed readers out there too! YUMM

Tips from my kitchen— ┬áJust a few insider tips on this recipe.

COCONUT FLOUR tends to make baked goods much more dense than typical flour which can be such a bummer when the goal is light fluffy warm muffins! I tend to error on the side of LESS than the called for amount to prevent this. For this recipe, try filling your measuring cup just shy of a cup and make sure you never pack your coconut flour. If you notice your flour is clumpy, break it up with a fork so you don’t add too much. This should keep your yummy treats nice and fluffy.

COCONUT OIL needs to be completed liquefied before adding it to any recipe. If you try to add it while still solidified you will find it clumpy in your muffins as well.  Melt your coconut oil on the stove top or microwave. Coconut oil melts at such a low temperature that it will only take a second and your recipes will come out perfect every time!

Delicious Blueberry Muffins

Dairy Free Blueberry Muffins

Yield: 12 muffins

What you need:

  • 1 cup of coconut flour (remember- barely a cup!)
  • 1/4 teaspoon of baking soda
  • 4 tablespoons raw honey
  • 1 cup coconut milk
  • 4 tablespoons of coconut oil
  • 6 eggs
  • 1 teaspoon of vanilla extract
  • 1/2 cup of fresh blueberries
  • Optional – 1 Lemon for Lemon Zest and 1 teaspoon of lemon extract (if you are feeling FANCY)
  • Optional – Crumb topping (walnuts, coconut flour, coconut sugar, and coconut oil)

Preparing Coconut Flour Muffins

Crumb Toppings

What to do:

  1. Preheat the oven to 350. Line a muffin tin with baking cups or spray with non-stick cooking spray.
  2. Mix together loosely filled cup of coconut flour and baking soda. Set aside.
  3. In separate bowl, whisk together honey, coconut milk, melted coconut oil, eggs, and vanilla extract
  4. Using a spatula, fold the wet ingredients into the coconut flour mixture.
  5.  Gently fold in the rinsed, fresh blueberries
  6. Fill muffin tins 3/4 of the way full
  7. Bake for about 30-35 minutes, or until a toothpick inserted comes out clean
  8. Let cool on wire baking rack to prevent further baking or browning
  9. Dig IN! YUMMM

Finished Coconut Flour Mix with Blueberry Muffins

Lemon Blueberry Muffin Option
If you want to try a dairy free LEMON blueberry muffin. Add 1 teaspoon of lemon extract into the wet ingredient bowl (during step 3!) Grab that lemon and zest about 4 tablespoons worth to your final mixture (during step 5!)  You will end up with an awesome combo of tang and sweetness wrapped up in that baking cup.

Make sure you store any leftovers in the refrigerator to keep them nice and fresh.

Pour yourself a cup of tea, sit down and enjoy a muffin. You deserve it! While you are at it, go ahead and share this recipe to that big ole world of social media. Better yet, comment below on how your muffins turned out! I can’t wait to hear from you guys. ‘Til next time LOVElies!

Healthy Breakfast Casserole

Healthy Breakfast Casserole

Good Morning LOVElies!!!

I just love breakfast so I am excited to share a new casserole recipe with you guys!

Invite some friends over and treat yourself to an easy, healthy breakfast casserole.

I said EASY, and I promise.

It is hearty and filling enough to qualify as brunch in my opinion, and we all LOVE brunch!!! Break out the mimosas for this one! It is soooo filling and delicious, you won’t even realize you are eating a low-calorie breakfast.

YES! I like to make it the night before so I can just pop it in the oven in the morning. You can add any other veggies you may have in your fridge as well. I like to add a mixture of bell peppers to give it a kick!

Here is your easy healthy breakfast casserole recipe:

What you need

  • 12 oz. of low-fat pork sausage
  • 1 medium chopped white onion
  • 1 tsp. minced garlic
  • 2 eggs
  • 4 egg whites
  • 2 cups of skim milk (or the milk substitute of your choice)
  • 1/2 tsp. stone ground mustard
  • 1 tsp. salt
  • 1/4 tsp. pepper
  • 8 slices of firm, whole wheat bread, cubed
  • 8 oz. (2 cups) of ┬álow-fat shredded cheddar cheese
  • Optional: 1/4 cup of chopped red or green bell pepper (or BOTH!)
  • Optional: 1/4 cup of chopped mushroom

Here is what to do:

  1. Cook the sausage, chopped onion, and minced garlic in a non-stick skillet. If you are adding bell pepper and mushrooms, add them here! The sausage should not be pink and the onions and peppers will be soft. Drain and set aside to cool.
  2. In a large bowl, beat eggs, egg whites and milk. Gently stir in the salt, pepper, mustard, bread cubes, and cheddar cheese. Finally, stir in that delicious sausage and vegetable mixture!
  3. Pour the final mixture into a 13×9 inch baking dish. Don’t forget the non-stick spray!
  4.  If you are making ahead of time, cover and refrigerate overnight. Just let the casserole sit at room temperature for about 30 minutes before you pop it in the oven in the morning.
  5. Bake, uncovered at 350 degrees for about 35-40 minutes or until a toothpick inserted in the center comes out clean. Let your breakfast casserole sit for about 5 minutes to cool before serving.
  6. Serve and enjoy!

This recipe should make about 12 servings. Yes, it will feed a small army! Sounds like an excuse to host friends and family to me! With the holidays quickly approaching, this would be an easy one to impress your guests.

Add a big bowl of fresh fruit and a pot of steaming hot coffee and you are good to go! So EASY! Your only concern will be whether or not there are leftovers for you to enjoy once your guests have left!

This recipe was so fun to make. Let me know how yours turned out in the comments below. I can’t wait to see what you guys did with it! YUMM! Give it a like or share it with your friends (maybe they will get the hint and invite you over!) Enjoy LOVElies! See you next time!!

Belgium waffle topped with All the Things

 

Good morning LOVElies!!! Who can tell me what day is it?! It’s Wednesday- the HUMP of our week. I’m finally free this weekend to travel! Tickets are really cheap right now and I’m itching for somewhere warm! Maybe Florida for the weekend? I really miss Florida, I think it’s time for a visit. Skyping my parents and my French bulldog, Dolce, can only go so far. Anyhow, if you love waffles, you’ll love this thick warm Belgium waffle topped with “All the Things” Omg… Mmmmm Yummmmm!!!

What you need:

4 large organic eggs

1 tbsp 100 % pure maple syrup

1/4 tsp unrefined sea salt

1/2 tsp cinnamon

2 tbsp melted

2 tbsp organic milk, coconut milk, or raw milk

2-4 tbsp water 1 tsp gluten free organic vanilla extract 1/4 cup organic coconut flour

1/4 tsp baking powder Organic maple syrup to top it off Your favorite fruits

What to do:

1. Preheat a waffle iron. Mix together eggs, maple syrup, salt, cinnamon, melted butter, milk, vanilla and 2 tbsp of water.

2. Add coconut flour, baking powder and mix until there are no lumps. Let stand for 5 minutes.

3. If the batter is thick, add up to 2 more tablespoon of water to thin it out.

4. Pour into a preheated waffle maker and cook for 2 minutes. Top with banana, strawberries, blueberries, and blackberries. Serve hot.

Enjoy!!! For more delicious and creative ideas, visit, LOVE and “like” my fan page at www.facebook.com/kayleasopenbook OR KayleasOpenBook.com

See you on my next post…

jalape├▒o dish

Good morning LOVElies! Happy Friday!!! If you’re in the NoVA/DC area this weekend, come join me to celebrate my birthday. It’s going to be crazy!!! Okay okay enough about how excited I am about this weekend… For the following week, I’m going to focus on Paleo dishes. Let me know your favorite Paleo dishes. Feeling a little spicy today? I’ve got you!This is one of my favorite quick and easy jalape├▒o dish… Inspired by @paleonick (mister CrossFit cutie pie himself). Fresh jalapenos, stuffed with sweet potatoes, wrapped with bacon. Then drizzled with homemade spicy veganaise and sprinkles with chopped cilantro. For a lovely spicy kick, add red pepper flakes… Mmmm YUM! See you on my next post! Muahz!