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Egg Muffins

Egg Muffins

Egg Muffins
Recipe Type: Breakfast
Author: Mel Cowen
Ingredients
  • 1 Tbsp Olive Oil
  • 1 medium onion, chopped
  • 1 red pepper, chopped
  • 3 raw turkey sausage links – skin removed
  • 12 eggs
  • ½ tsp sea salt
  • ½ tsp pepper
  • 1 cup spinach, chopped
Instructions
  1. Heat oil in a skillet. Once hot, add onion and pepper and cook until caramelized. Add sausage meat and cook until no longer pink. Allow to cool.
  2. Meanwhile, in a mixing bowl, beat together the eggs, salt, and pepper. Stir in the spinach. Mix in the sausage mixture. Pour into greased ramekins or muffin tins.
  3. Bake for 20-25 minutes or until cooked thoroughly.
Notes
Try adding any of the following for other flavor alternatives: broccoli, fresh diced mushrooms, parmesan cheese, diced cooked carrots, chopped cooked turkey bacon.

 

Fix Approved French Toast

Fix Approved French Toast
Recipe Type: Breakfast
Author: Mel Cowen
Prep time:
Cook time:
Total time:
Serves: 2 servings
Ingredients
  • 2 large eggs
  • 2 Tbsp unsweetened vanilla almond milk
  • 2 tsp pure maple syrup (preferably Grade B)
  • 1/2 tsp ground cinnamon
  • 2 slices whole grain GF bread (Canyon Bakehouse 7-Grain is my favorite!)
  • 1 tsp extra-virgin coconut oil
  • 1 cup fresh sliced strawberries
Instructions
  1. Combine eggs, almond milk, 1 tsp of the maple syrup, and cinnamon in a shallow pan. Whisk to blend.
  2. Heat oil in medium nonstick skillet over medium heat.
  3. Once skillet is hot, coat each side of bread in the egg mixture and cook for 2-3 minutes on each side.
  4. Bread should be a nice, golden brown.
  5. Top each slice with the berries and remaining 1 tsp of maple syrup.
  6. Serve and enjoy!
Serving size: 1 slice + 1/2 c strawberries Calories: 219 Fat: 8 g Saturated fat: 4 g Carbohydrates: 27 g Sugar: 8 g Sodium: 84 mg Fiber: 5 g Protein: 11 g Cholesterol: 186 mg
Notes
If strawberries are not in season, frozen ones will work or you may serve with:[br]- chopped apples & cinnamon[br]- peaches with a touch of pure vanilla extract[br]- 1/4 large banana, chopped[br]- mangoes, chopped (to fit in 1/2 purple container)[br][br]21 Day Fix: 1 yellow, 1/2 purple, 1/2 red, 1/2 tsp

 

Cinnamon Roll Mug Cake

Cinnamon Roll Mug Cake

Cinnamon Roll Mug Cake
Recipe Type: Dessert
Author: Mel Cowen
Prep time:
Cook time:
Total time:
Serves: 1 mug cake
When you have a hankering for something baked and sweet but don’t want to completely blow your diet, this quick and easy mug cake will hit the spot!
Ingredients
  • ¼ cup all purpose gluten free baking flour mix
  • ¼ teaspoon baking powder
  • 2 Tbsp. unsweetened vanilla almond milk plus 1-2 tablespoons more, as needed
  • 1 Tbsp. maple syrup
  • ¼ tsp. vanilla extract
  • 1 tsp. coconut oil
  • 2 tsp brown sugar (or coconut sugar)
  • ¼ tsp. ground cinnamon
Instructions
  1. Spray a microwavable mug with cooking spray.
  2. Mix together the flour mix, baking powder, milk, maple syrup, vanilla and coconut oil right inside the mug.
  3. Add 1-2 tablespoons more milk, if needed for desired consistency. The batter should be thick, but not dry.
  4. In a small bowl, whisk together brown sugar and cinnamon and sprinkle over the top of the mixture in mug. Use the tip of a knife to swirl cinnamon mix into the top of the batter.
  5. Microwave on high for about 1 minute and 25 seconds. Take out of the microwave. Eat it straight out of the mug, or flip it out onto a plate to eat.
  6. Enjoy every last delicious morsel!
Notes
All of my recipes are gluten, dairy, and soy free. If you don’t need to follow these restrictions, you may easily substitute the items I listed for regular versions. In this recipe, use all purpose or whole wheat pastry flour instead of the GF baking mix; use regular milk instead of almond milk.