Posts Tagged ‘healthy’

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I wanted to fix up a cute & healthy little breakfast for us this morning.

The weekends we take our time to start our days.

My mother-in-law makes the best fish cakes. I saved some from the holidays for this weekend to surprise my husband. He loves them.


Mini Quiche. 4 servings. 2 per person.

5-7 eggs (depending on the size of the eggs and how big you want to make your little mini quiches).

1 (+ -1/4) cup milk (use more if you are making them a little bigger).

4 slices of sandwich meat. Cut into small pieces (I used smoked turkey breast. Depending on how large the slices are, add or take off as you desire).

5-7 mini/cherry tomatoes or 1-2 regular tomatoes. Cut into small pieces. I cut up the tomatoes and let them rest on a folded paper-towel. (This way they are not as wet for the quiche).

1-3 tbsp. fresh herbs, finely cut.

4-5 slices of a sharp (or regular) cheese. I love sharp cheddar.

Pinch of salt & pepper (if desired, add any other seasoning of your choice).

Muffin-pan or small oven safe cups.


Whisk the eggs, milk, herbs, salt & pepper together until well blended. Add additional seasoning as desired. I tend to always add hot-sauce, ground coriander and/or ground chipotle pepper. Smoked paprika would also be delicious.

Grease (spray) the muffin-pan. Turn on the oven to 175-200C/350-400F (depending on how your oven works. Mine is a little low and slow so I cook on the higher temperature).

Fill each of the holes with the egg mixture. Make sure they are only filled 1/2 – 2/3 to the edge. Add the meat, tomatoes and finally top with pieces of the cheese slices.

Bake in the oven until the cheese is nicely melted and has turned into a golden brown color.

Serve 2 per person. Make a little bed of salad decorated with either herbs, fruits or vegetables.

I served mine with the reheated leftover fish cakes my mother-in-law made for the holidays.

If you want to make them vegetarian (a vegetarian who eats eggs), skip the meat inside.

Usually I serve them with some oven baked bacon or prosciutto.




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I know. Almost everybody knows how to make a smoothie.

But do you make one??  I love to make smoothies during the weekends. Either for breakfast or instead of lunch. You can really make this any way you want. It is smart to buy fruits and berries when they are in season or on sale. Wash and dry them well. Cut up and freeze in smoothie portions. We have tons of berries in our freezer. For me, blueberry is the power berry. There are no antioxidants lost by freezing them. They have so many great benefits.

Blueberries are ;

Packed with antioxidants.

High in dietary fibers.

Packed with vitamin C.

Good for lowering high blood pressure.

Great against urinary infections.

Great for an upset stomach. 

Has been said to help lower cholesterol.

 If  you can choose between wild or farmed, pick the wild ones. The flesh is blue all the way through, small and sweet.

If you are looking for a healthy good smoothie, this is how I do it.

Makes 2-3  glasses.

1/2 cup of Greek yogurt.

1/2 cup frozen blueberries.

1/2 cup of frozen raspberries.

1/2 cup of frozen strawberries.

4 tbsp of old fashion oats. (optional)

1 orange, squeezed. (optional)

Put the frozen berries in the fridge over night to de-frost.  Poor all into the blender. Blend well. If it is a little thick, pour more juice in or if you like milk, add a splash of milk. (Skim would be good.)

I don’t use any protein powders or sugars. The berries or fruits should do the job.

As they say, “Don’t drink your calories.” So why add sugar if you don’t need it. If you really “have” to have it a little sweeter, add a good honey into the smoothie before blending.

You could add a little cinnamon, banana or oats to make it a little “fuller” in taste. 

Honestly, a smoothie can be made in so many ways. This is just one version.


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