Tomato, Basil, Garlic, and Spinach Egg Cups

Egg cups

Another easy, portable, and healthy egg muffin cup.

Nutrition Facts: (per cup)

Calories: 54

Fat: 2.5g

Sodium: 83mg

Carbohydrates: 1.4g

Fiber: <1

Sugar: <1

Protein: 6.5g


– 6 whole large brown eggs (cage free, vegetarian fed)

– 6 egg whites (separated from the yolk) of additional large brown eggs

– 3 chopped plum tomatoes

– 2-3 tablespoons of fresh finely chopped basil

– 2 tablespoons of chopped garlic

– 4 cups of fresh organic spinach

– 1 teaspoon of sea salt

– Non-stick cooking spray (I use Pam Olive Oil spray)

    Materials needed:

– cutting board

– sharp knife

– whisk

– cupcake/muffin tins (mine holds a dozen)

– large bowl

– frying pan

– 1/4 cup measuring cup

Prep-time: 10 minutes

Cook time: 25 minutes


1.) Pre-heat your oven to 350 degrees.

2.) Chop your tomatoes and basil and place them in your large bowl. Add your 6 whole eggs and 6 egg whites. Whisk together until combined and add the garlic and salt.

3.) In a frying pan sprayed with pam, cook your spinach until wilted. Add the hot spinach to the egg mixture slowly so as not to scramble your eggs. Whisk all the ingredients together.

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4.) Liberally spray your muffin tins with non-stick cooking spray. Using a 1/4 cup measuring cup, scoop up your egg mixture and fill your muffin tins. You should be able to fill about 12 muffin tins up to the top.

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5.) Carefully place the egg cups in the oven and bake at 350 degrees for 25-30 minutes. After they are done, remove the egg cups from the tins (I carefully used a fork) and allow to cool. If you leave them in the tins they will stick.

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6.) Refrigerate and re-heat for an on the go breakfast or tasty snack!


Healthy Egg “Muffins”


If you’re like me, you struggle with finding a healthy breakfast when you’re in a hurry and on the go. A stop at Dunkin’ Donuts can ruin even the best diet. Well, I have found a solution. This breakfast (or tasty snack) is portable, healthy, and packed with vitamins and protein.
I was also challenging myself this week to use more herbs in my cooking and no salt. After attending a cooking class with my dietician, she revealed to me that 1 mere teaspoon of salt is over 1500mg of sodium! I love salty foods and put salt in just about everything. I was disgusted. The dietician recommended replacing salt with lots of fresh herbs. She also said that if you cut salt from your diet or reduce your salt to 1500mg per day or less, you will lose weight faster! Bring it on!

Calories: Only 38 per cup!
Servings: 9 egg ‘cups’
Prep-time: 10 minutes
Cook time: 30 minutes
– whisk
– large mixing bowl
– muffin tin
– measuring spoons
– ¼ cup measuring cup
– non-fat cooking spray
– 4 large egg whites
– 2 large whole eggs
– 2 plum tomatoes, chopped
– ½ cup frozen, thawed, spinach (drained)
– 1 tsp. onion powder
– 1 tsp garlic powder
– 1 tsp oregano
– 1 tsp. parsley
– 1 tsp. freshly chopped basil
And if you wish
– Salt/pepper (I made mine without salt or pepper and they tasted fine)
1.) Pre-heat your oven to 350 degrees.
2.) In a large bowl, whisk together the 4 egg whites and 2 whole eggs. Add your chopped tomatoes and ½ a cup of spinach to the bowl and mix together. Add all remaining ingredients. Whisk until blended throughout.
3.) Spray your muffin tins with cooking spray. Add ¼ cup of your egg mixture to each muffin tin. I found that with my muffin tins, ¼ cup of the mixture filled it right to the top. It was perfect.
4.) Place your egg-o-muffins in the oven and bake at 350 degrees for 30 minutes or until the eggs harden.
5.) Remove from oven and immediately take the eggs out from the muffin tins.
6.) Enjoy!


Tips and tidbits:
* The best part about this dish is that each egg cup is only 38 calories and maybe 1-2 grams of fat each (or less). I eat four cups for breakfast and it still is only 152 calories!

Low-Carb and Calorie Zucchini and Eggplant “Lasagna”

I decided to play with the notion of lasagna with zucchini and eggplant. I have been using zucchini like crazy this summer and love how versatile it is. The following dish is a healthy evening dinner that is a great substitute for the regular thing.


Serving Size: 4 people
Calories: Approximately 175! Wow! (Less than 700 calories for the whole dish!)
Prep-time: 30 minutes
Cook time: 45 minutes at 350 degrees
– 9×13 baking dish
– Spoons
– Vegetable peeler
– Cutting board
– knife
– 2 large zucchinis
– 1 large eggplant
– 1 cup Muir Glen organic garlic tomato sauce
– ¾ cup Low-fat cottage cheese
– ½ cup 2% shredded mozzarella cheese
– 3 tablespoons parmesan sprinkle cheese
1.) Preheat your oven to 350 degrees.
2.) Begin by peeling the zucchinis and eggplant into thin ribbons with your vegetable peeler.


3.) Spray your baking dish and begin by doing one complete layer of zucchini strips first. Place a layer of the eggplant strips on top of the zucchini. I chose to do the eggplant strips in the opposite directions of the zucchini ones.


4.) Spread 1/3 of a cup of your tomato sauce on top of the vegetables with a spoon.
5.) Spread ¼ cup of the cottage cheese on top of the sauce.
6.) Sprinkle 1 tablespoon of parmesan cheese on top of the cottage cheese layer.


7.) Repeat this process 2 more times: vegetables, sauce, cheese, cheese.
8.) On top of the final layer, evenly distribute and sprinkle your ½ of a cup of shredded mozzarella cheese.
9.) Place your dish into the preheated oven at 350 degrees for 30 minutes.


10.) Allow the dish to cool for 5 minutes before slicing into fourths.

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11.) Serve and enjoy!

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Tips and tidbits:
* The dish produces a lot of liquid between the cottage cheese, eggplant, and zucchini. This makes it difficult to slice like a normal lasagna. It is, however, VERY yummy anyway.

Low-Carb Leek, Mushroom, and Cheddar Cheese Crustless Quiche


The following tasty recipe is from guest chef, my dear friend Alicia. 🙂
Calories: 225
Serving Size: 8
2 medium sized leeks, chopped
2 handfuls of sliced mushrooms, chopped
3 cups grated cheddar cheese
5 eggs
1 tbsp flavored seasoning butter packets
1 tbsp butter
Dash of Salt
Dash of Pepper
Cooking Spray

Preheat oven to 350


1.) Sauté the leeks and mushrooms in the butter.
2.) Spray a baking dish with cooking spray.
3.) Whisk the 5 eggs until mixed, then add in cheese and sautéed veggies
4.) Add a dash of salt/pepper to taste
5.) Pour the mixture in the baking dish
6.) Bake for 30 minutes, or until the eggs are set.


Pumpkin Spice Café au Lait


As many of you are aware, the minute the cool weather rolls in pumpkin crap can be found everywhere in stores. Pumpkin lates, pumpkin iced coffee, pumpkin muffins, pumpkin donuts…the list is endless and unhealthy. If you have tried a DD or SB pumpkin coffee than I’m sure you will agree that both are toothachingly sweet and taste well…like chemicals. Last year, I would get a medium iced pumpkin coffee with cream and only 1 “pump” of pumpkin. That made it better, but it lost some of it’s pumpkin flavor.
Imagine my excitement when I decided to try and make my own pumpkin cofee. I found a variation of this recipe late one night on pinterest. I decided to tweak it and make it with less calories.

Calories: 50
Serving: 2-3 people
Cook time: 5 minutes
– whisk
– pot
– stove top


– 3 tablespoons of canned pumpkin
– 2 cups of almond milk
– 1 1/2 cups brewed coffee
– a dash of cinnamon
– a dash of nutmeg
– a dash of ground ginger
– truvia to taste (I put 2 packets of truvia in my coffee cup AFTER it was done cooking)

1.) Put all the ingredients in a saucepan on high heat.
2.) Wisk until incorporated and boiling.

Guiltless Apple Pie Smoothie


Anyone in my family can tell you that once fall rolls around I go apple picking. Of course the only natural thing to do with a big bag of freshly picked apples is bake apple pie! Taking a sip of this apple pie smoothie is like putting a luscious piece of apple pie in your mouth. I couldn’t believe how much it tasted like apple pie or how delicious this is! This is very refreshing and my new favorite 🙂

Calories: 215 calories
Prep-time: 5 minutes.
Serving size: 1 person
– blender
– knife
– 1 large apple of your choice
– 1 cup original almond milk
– 1/4 cup low-fat cottage cheese
– 1 tsp. honey
– pinch of cinnamon and nutmeg
– 2 ice cubes


1.) Core and cut your apple into 1/2 inch cubes.
2.) Put the ice into the blender first. Add the apple and then pour in your cup of almond milk. On top of the apple, place your 1/4 cup of cottage cheese. Blend until well mixed (about 2-3 minutes).
3.) Add the cinnamon, nutmeg, and honey. Blend until all ingredients are incorporated.
4.) Pour into a class and garnish with cinnamon.


Tips and tidbits:
* Want to reduce the calories? Change the almond milk to unsweetened almond milk. You can also trade the cottage cheese in for non-fat greek yogurt. Fage is my favorite brand.

Healthy Pumpkin Pie Smoothie


This delicious and filling smoothie gets you into the “fall” mood. Whether it’s 50 or 100 degrees outside, this delectable treat is great for any pumpkin lover.

Preptime: 5 minutes.
Serving size: 1 person
– blender
– 1/3 cup canned pumpkin puree
– 1 cup unsweetened almond milk
– 1/4 cup quick oats
– 1/2 frozen banana
– 1/4 cup low-fat cottage cheese
– 2 packets of truvia
– 1/2 tsp. vanilla extract
– pinch of cinnamon and nutmeg

1.) Place all ingredients into a blender. Blend until smooth or until the cottage cheese and oats are simply grainy and not chunky.
2.) Serve in a glass with a straw. Garnish with whipped cream for an added treat.

Tips and FYIs:

* Don’t be afraid of the cottage cheese. I too thought it would be weird, but it makes the smoothie nice and creamy.
* The smoothie has a nice, grainy texture to it from the oats. It reminds you of the crust of a pumpkin pie.
* This smoothie is very filling and thick. Sometimes I am only able to drink half.

Skinny Mushroom Soup


Servings size: 1

Calories: 75

Cooking time: approximately 10 minutes


– 1 cup of shitake mushrooms

– 1 cup of organic vegetable broth

– 1 tablespoon of chopped garlic

– 1 wedge of light original laughing cow cheese

– 1/4 cup of water

– salt/pepper to taste

– Non-stick cooking spray

Tools needed:

– small food precessor or blender

– measuring cup

– spoon

– frying pan


1.) Coat your frying pan with the non-stick cooking spray and add the chopped garlic. Cook for 30 seconds on high heat. Saute the mushrooms in  your pan over high heat until they absorb the cooking spray. Add the vegetable broth to the pan and let it come to boil. Continue cooking the mixture until the mushrooms are cooked.

2.) Transfer the mixture to a food processor and pulse until ingredients become a “soupy” texture. Add the cheese wedge and water and continue to blend until they are incorporated throughout.

3.) Add salt and pepper to your liking and enjoy!