Get a good dose of veggies and fuel up with this high protein breakfast!
- 3/4 Cup Chopped Cauliflower
- 1 handful of fresh spinach
- 3 Egg Whites- beaten
- 3 oz ground cooked Turkey Breast
- 1 tbsp shredded Parmesan cheese
Cook up ground turkey in skillet and set aside.
Spray skillet with cooking spray or a 1 tsp of coconut oil and cook cauliflower and spinach over medium heat until spinach is dark green. Add Egg whites and cheese and gently “scrambled” until almost cooked. Add cooked turkey and continue scrambling until eggs are done.
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An ice cold smoothie in the winter? Absolutely! Especially when it’s packed with protein and includes “chocolate” and strawberries! However, this recipe uses carob chips. Unlike chocolate, carob is naturally sweet, low in fat, high in fiber, has calcium, has no caffeine.
Rehydrate and get the goods your body needs with this Special Valentine’s Smoothie!
Niki G’s Valentine’s Day Protein Smoothie
8oz Coconut Water
1 Scoop Protein Power, BeautyWhey Hawt Chocolate1/4 Cup sliced strawberries
1 TBSP Carob Chips
1 tsp stevia
4-5 Ice Cubs
Blend well and enjoy!
Happy Valentine’s Day!
Try this smoothie and let us know what you think! #nikigsproteinsmoothie
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Eggs are great source of protein and they make sense for the morning, especially if your goals is to lose body fat and add or maintain muscle. I mean, who wants to eat fish or chicken that early!?! And personally, I like to save my protein shake for late in the day for a quick snack I can make anywhere. So, I eat eggs just about every morning. I am really loving these make-ahead egg muffins for mornings I have early classes or appointments or for days I just can’t seem to do more than get my two lovely daughters ready and out the door for school.
These muffins are also a favorite during my Bikini Boot Camp Online Nutrition Coaching program and now I am posting them for you! They make make any breakfast simple, no matter how busy you are. So, no excuses for skipping breakfast now!
Add a serving of oatmeal, Ezekiel Bread, or whole-grain bagel and a serving of fruit for a simply and complete breakfast!
1 1/2 cup (after cooking) spinach
3/4 cup crumbled feta
2 cups egg whites (16 egg whites)
Optional: 1 diced red pepper and 1/2 diced onions
*You will need about 5-6 cups of fresh spinach. Also, be sure that the feta is crumbled up very well before adding to vegetables.
Preheat oven to 350.
Lightly sauté spinach, pepper and onions.
Combine feta with vegetables and then fill muffin tins evenly. Pour egg whites into the muffin tins until 3/4 full. Bake for 25 minutes. Store them in the refrigerate and warm up right before eating.
makes 12 muffins
By Niki Gauthier
Need a quick and simple side dish for dinner? Healthy and good tasting food does not have to be complicated. Whip this up in about 5 minutes and try this Garlic Spinach recipe as a side dish tonight!
Add these foods to your Grocery List!
Benefits: A heart-healthy food high in vitamins and minerals, spinach is also a great source of iron and has anti-inflammatory properties.
Benefits: Also a heart-healthy food high in vitamins and minerals, garlic can help reduce inflammation and release toxins in the body.
2 Cups Spinach
1 garlic clove, diced
1 tsp Olive Oil
Heat oil in a pan and brown diced garlic
Add spinach and cook until all leaves are darker green
Move garlic spinach to plate and sprinkle with a dash of spinach.
So simple, yummy and good for you… ENJOY!