Coconut Oil Scramble

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Coconut Oil Scramble

I don’t much like omelets. I would rather have a scramble if I can’t have poached or over easy eggs. Experiment with different vegetables and cook your scramble in olive oil one day and coconut oil the next.

Serves 1

½ Onion, chopped

5 Cherry tomatoes, halved

½ teaspoon salt

½ teaspoon pepper

2 Eggs, beaten

1 tablespoon coconut oil

2 tablespoons salsa

1 tablespoons shredded cheese

¼ Avocado, sliced (optional)

 

Add the onion, tomato, salt, and pepper to the beaten eggs in a bowl and mix. Add the coconut oil to a skillet and heat over medium-high heat. Once hot, add the egg mixture and cook until the eggs begin to set (about 2 minutes). Stir the mixture with a spatula and cook until the eggs are no longer runny (about 1 more minute). Transfer to a plate, and serve hot with salsa and sliced avocado on top. Add some fruit such as half a banana.

Nutrition Facts
Serving Size Recipe
Servings Per Container 1

Amount Per Serving
Calories 270 Calories from Fat 149.4
% Daily Value*
Total Fat 16.6g 26%
Saturated Fat 8.4g 42%
Trans Fat 0g
Cholesterol 378.3mg 126%
Sodium 239.7mg 10%
Total Carbohydrate 13.7g 5%
Dietary Fiber 3.4g 14%
Sugars 4.9g
Protein 16.1g 32%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Huevos Rancheros

Recipe: Huevos Rancheros

Summary: Delicious healthy egg breakfast with lots of flavor.

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

  • 1 15 oz. can no sugar added diced tomatoes
  • 1 teaspoon minced or crushed garlic
  • 1 tablespoon no sugar added chili pepper
  • 1/3 cup chopped onion
  • 1/2 cup sweet pepper mix
  • 6 egg whites

Instructions

  • Mix all ingredients except egg whites in saucepan.
  • Cook on medium-high heat for 30 minutes.
  • In a non-skillet, “fry” six egg whites.
  • Top the eggs with the chili mixture before serving.

Quick notes

Our servings were two eggs for Charlene and four for Jack. We used pepper mix from Trader Joe’s.

Number of servings: 2

Calories: 147.9; Fat: .2; Carbohydrates: 18.8; Fiber: 5.8; Sugar: 10.2; Protein: 19.1

My rating 5 stars:  ★★★★★

Recipe by Jack.

Strawberry Banana Oatmeal

Recipe: Strawberry Banana Oatmeal

Summary: Quick nutritious and delicious start to the day.

Prep time: 10 minutes

Cook time: 5 minute(s)

Ingredients

  • 1 cup dry oatmeal
  • 1 cup strawberries, chopped
  • 1 banana, sliced
  • 2 tablespoons ground flaxseed
  • 1 teaspoon cinnamon

Instructions

  • Prepare oatmeal according to label instructions.
  • Stir in ground flaxseed and cinnamon.
  • Divide into two bowls and add strawberries and banana.
  • Serve hot.

Quick notes

Use the quick fix oatmeal. Add extra time to cook the longer cooking oatmeal.

Variations

You can use other fruits as well, such as apples, other berries and jams and syrups.

Number of servings (yield): 2

Calories: 259; Fat: 5.9; Carbohydrates: 48.7; Fiber: 9.3; Sugar: 12.7; Protein: 7.6

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe by Charlene.

Mushroom, Pepper, & Basil Omelet

Recipe: Mushroom, Pepper, Basil Scramble

Summary: Quick easy omelet

Prep time: 10 minutes

Cook time: 10 minutes

Ingredients

  • olive oil spray
  • 1/4 cup onion, chopped
  • 1/4 cup green bell pepper, chopped
  • 1/4 cup mushrooms, chopped
  • 3 fresh basil leaves, chopped
  • 3 eggs

Instructions

  • Spray the pan lightly with olive oil spray and sauté onions and bell peppers until soft.
  • Add mushrooms and basil to mixture.
  • Beat the eggs and add to mixture.
  • Stir gently until done.

Quick notes

You can vary the number of eggs or use whites or even liquid eggs. Use other vegetables according to personal likes.

Number of servings (yield): 1

Calories: 239; Fat: 15.2; Carbohydrates: 6.4; Fiber: 1.3; Sugar: 1.5; Protein: 20

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe by Charlene.

Fruit Salad

Fruit salad

Recipe: Fruit Salad

Summary: Great fruit salad to start the day off right.

Prep time: 15 minutes

Cook time: None

 

Ingredients

  • 1 apple, chopped
  • 1 banana, sliced
  • 1 orange, chopped
  • 1/4 wedge cantaloupe, chopped
  • 4 strawberries, sliced
  • 2 tablespoon ground flaxseed
  • 1 tablespoon unsweetened coconut

Instructions

  • Put all the ingredients in a mixing bowl and gently mix.
  • Divide mixture into two bowls for serving.

Quick notes

Use fresh fruit if possible. Use other seasonal varieties of fruit. If no fresh available try frozen and lastly no sugar added canned fruit. Leave the coconut off for lower fat content.

Number of servings (yield): 2

Calories: 196; Fat: 6; Carbohydrates: 36.3; Fiber: 7.3; Sugar: 12.2; Protein: 3.3

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe by Charlene