Protein

Turkey Sausage Egg Muffins

Get a boost of protein from these savory egg muffins. Try customizing with your favorite veggie and cheese add-ins and serve up by slicing onto whole grain toast, crumbling in a wrap or throwing on top of rice or steamed sweet potatoes.

Ingredients:

  • 4 eggs

  • 4 egg whites

  • 2 T 2% milk

  • ½ tsp pepper

  • 8 ounces turkey or chicken sausage

  • 2 tsp olive oil

  • 8 ounces button or cremini mushrooms, sliced

  • ¼ cup leeks (or onion), finely diced

  • ¼ cup shredded Gouda cheese

Preparation:

  1. Heat oven to 325 degrees.

  2. In a bowl, whisk together the eggs, egg whites, milk and pepper.

  3. Remove the sausage from the casing and crumble into a skillet over medium heat. Cook 6–8 minutes until brown and transfer to a bowl.

  4. In the same skillet, add the olive oil, leeks (or onion) and mushrooms and sauté for 5–7 minutes, until golden. Add this to the bowl with the sausage along with the Gouda cheese.

  5. Coat a muffin tin with cooking spray.

  6. Evenly divide the sausage mixture into the cups. Then pour the egg mixture over the top and bake for 25 minutes, until the tops are golden.

  7. Remove and let cool for 5 minutes before running a knife around the muffins and then turning the tin over onto a baking rack.

  8. Let cool completely, wrap muffins in foil and store in the fridge (Note: Makes 12 muffins).

Shoyu Poke

Chilled cubes of tuna, drizzled with a sheen of soy sauce and sesame oil, and flecked with green onions and shards of macadamia nuts: Such are the pleasures of poke. Poke is almost too easy to prepare. This classic tuna-shoyu version can get you started. But don't be shy about changing things up and playing with different seafood — salmon works well — and seasonings. Just be sure to use the freshest fish possible.

Ingredients:

  • 1 lb very fresh raw tuna

  • ¼ cup high-quality soy sauce

  • 2 tsp sesame oil

  • 2 scallions, finely sliced

  • ¼ cup finely chopped toasted macadamia nuts

  • Sea salt to taste

  • Steamed rice for serving

Preparation:

  1. Cut tuna into ¾-inch cubes, removing any tough white tendons.

  2. Toss with soy sauce, sesame oil, most of the scallions, and most of the nuts, and season to taste with salt. (Depending on the saltiness of your soy sauce, adding salt may not be necessary.)

  3. Marinate in the refrigerator, covered, for 30 minutes to 3 hours, and let sit at room temperature for 20 minutes before serving.

  4. Top with remaining scallions and nuts, and serve over warm rice. (Note: Serves 2-4)

The Poke Variations:

  1. Crunchier: Add diced cucumber.

  2. Richer: Mix in diced avocado, coconut milk, or mayonnaise.

  3. Funkier: Add chopped kimchi.

  4. Spicier: Sprinkle in chili sauce or grated fresh ginger.

  5. Meatier: Grill, char, or sear the fish before marinating.

  6. Heartier: Serve it on warm grains like quinoa or farro instead of rice.

 

 

Muesli

If you make it right, muesli can be a true breakfast luxury and a time-saver in the morning. You can lighten it up without sacrificing flavor, or you can turn to the other direction and go completely decadent. Experiment with what you like. We usually make a batch on Sunday night and eat it all week. The advantage: It gets better as the flavors mingle over time. 

Classic Swiss muesli blends fruit juice, grated apple, and rolled oats. It doesn’t necessarily include dairy, but we prefer a version that does. 

Ingredients:

  • 2 Cups of Milk

  • Rolled Oats (equal to the dairy you used)

  • Optional: Cinnamon, cardamom, ginger, maple/date/brown rice syrup

  • Almonds (or any nuts/seeds you like)

  • 1 Apple, grated

Preparation:

  1. For your base add yogurt and milk to a large bowl, starting with a ratio of 1/4 cup yogurt to 2 cups milk. If you like a thicker cereal, you can increase the yogurt and reduce the milk, based on your preference. Skim milk, 2% milk, coconut yogurt, and so on will be delicious, there is no limitation.

  2. Once your dairy is ready, stir in any spices and sweeteners. Adding them to your wet ingredients helps distribute the flavors. Cinnamon is an excellent foil to the creaminess of the dairy, but cardamom would be nice, as would ginger or a pinch of turmeric. A sweetener is not essential -- you’ll be adding fruit later and that might be enough for you. It not, maple syrup, date syrup, and brown rice syrup are all good options.

  3. Rolled oats work best in muesli. Don’t be afraid of them getting soggy -- they hold up surprisingly well and you’ll add in more texture later. If you like more chew, you can use half steel-cut oats and half rolled oats. Add enough oats to equal the volume of dairy you’ve used.

  4. Adding a textural element will benefit your muesli, which is otherwise very soft and creamy. We add a handful of sliced almonds, but any nut or seed would work. Try flax seeds, walnuts, pistachios, or even peanuts, but steer clear of chia seeds as they’ll absorb liquid and thicken the cereal too much.

  5. Fruit is a key component to help sweeten and thicken your cereal. Choose an apple you like. Before you add the grated apple, squeeze out the water using cheesecloth or sturdy paper towels to avoid adding excess liquid to your muesli.

  6. Give your muesli a good stir, then cover the bowl loosely with plastic wrap or a plate and refrigerate it overnight. It needs at least 8 hours to thicken.

  7. Muesli is wonderful eaten plain, cold, and straight from the refrigerator. But if you want to add something extra, stir in a spoonful or two of nut butter or a very good-quality jam. You can top it with something crispy: Puffed quinoa or toasted amaranth add good crunch, and so does Heart To Heart Honey Toasted Oat Cereal. Additional raisins, fruits like blueberries, raspberries, and strawberries are always on top of ours.

 

1/4 C greek yogurt, 1 TBSP almonds, and 1/4 C blueberries included

1/4 C greek yogurt, 1 TBSP almonds, and 1/4 C blueberries included

Sweet Potato and Black Bean Burrito

Sweet Potato and Black Bean Burrito

You won’t miss the meat in this burrito when it’s substituted with sautéed sweet potatoes and creamy black beans. The complex carbohydrates in this hearty wrap help stabilize blood sugar while protein and fiber keep hunger at bay.

Ingredients:

  • 1 tablespoon olive oil

  • 1 large sweet potato, peeled and cut into 1/4-inch pieces

  • 1/2 small red onion, chopped

  • 1/4 teaspoon cumin

  • 1 (15 ounce) can black beans, rinsed

  • 1 tablespoon chopped chipotle peppers in adobo

  • 2 packed cups of chopped kale

  • Sea salt and freshly ground pepper

  • 1 lime, half juiced and half sliced into wedges for serving

  • 4 large flour tortillas

  • Optional garnishes: Cilantro

Preparation:

  1. Heat oil in a large skillet over medium-high heat. Add sweet potatoes, onions and cumin and cook for a minute until they begin to brown, stirring throughout to coat. Cover after 1 minute, bring the heat down to medium and let cook for about 5-8 minutes, stirring once or twice, until they’ve softened up.

  2. Add the beans and chipotle peppers and cook, stirring occasionally, for 2 minutes. Add the kale, season with salt and pepper and toss until kale begins to wilt, 1 to 2 minutes. Drizzle with lime juice.

  3. Divide the potato-bean mixture among the tortillas (about 1 cup each) and roll up to form burritos. Wipe out the skillet and return to medium heat. Cook the burritos (seam-side down first) until golden brown, 2 to 3 minutes per side.

  4. Serve with cilantro (Note: Serves 4)

Salty Goodness

 

Salty Goodness 

Ingredients:

  • 1/2 cup nutbutter (peanut or almond, natural kind)

  • 1/3 cup brown rice syrup

  • 1/2 cup whey protein isolate (Chocolate or Vanilla)

  • 1 Package of organic instant oatmeal

  • 1/4 cup Currants or Raisins (can substitute shredded coconut)

Preparations:

  1. Combine all ingredients into a large bowl and mix well. Add more protein powder if you needed to hold the mixture together.

  2. Sprinkle salt on top. (Note: Makes 10 balls, ~170 cal)