Life lesson #487
The struggles you're having ..
Though you think you're the only one .. You're not
A theme I came back to this week .. over & over in my mind
Week 1 of a 9 week challenge at Goals in Motion .. a wonderful group of people who have chosen to take the journey of improving their health. Though some are just starting .. and others are picking back up after that left turn at Albuquerque .. so many of the feelings are the same
As a coach I often feel awkward when someone looks to me to guidance .. like I have a lock on this .. I don't
I'm just one woman .. trying her best .. who knows how they feel .. quite intimately.
During the course of my life I've been fat (100+ pounds heavier than I am now .. not once .. but I had to learn the lesson .. twice!) .. thin .. and every jeans size in between. You'd think one would forget .. but really .. you can't .. in my mind's eye looking at myself in the mirror all those lifetimes ago
Truth be told .. I'm not sure I want to forget .. somehow it keeps me honest in my today .. never wanting to go back.
So this week .. as I gave ideas for balanced meals .. I couldn't help but remember one of my favorites .. the humble egg bake. If you think about it .. it's really a beautiful idea
Easily scalable .. for college-age people or those that live alone .. the recipe is easily halved .. for those with more tummies to feed at their dinner table .. doubled
Eggs are inexpensive .. not to mention a wonderful source of protein. If you're someone who shoots for balance in their meal ratios .. my go-to is 1 egg to 3 egg whites. If you're not .. it's all good .. just use regular eggs
(Philosophy .. the yolk provides the fat & calories .. while the whites are all about protein, & low in calories .. if one used all eggs the dish would be heavier in its fat content)
Any veggie combination can be added .. the complexity of flavor can come either from roasting or sautéing them ahead of time .. or from your favorite spices added to the mix.
Remember your greens .. they can easily be folded in
A bake lasts well in your fridge & is extremely versatile for putting meals together that feel fresh & different.
Some ideas? If you're feeling fancy .. on your dinner plate.. have a square along with a beautiful side salad . Headed out the door for work? Warm some up in the micro & crumble it into a whole wheat wrap.
A note on cheese .. lots of egg-bake recipes out there call for a variety of orange cheese, in fairly high quantities .. producing a beautiful gooey texture for sure .. but one can do better.
A couple of tricks I've found .. don't add it to the bake ahead of time .. instead sprinking it on with your meal .. in small quantities .. and really .. just a kiss will give you the taste you're searching for.
Another idea .. choose some wedges of flavored light laughing cow cheese .. crumble them up & add them to the mix. They bring great flavor without all of the fat & calories .. giving your mouth a burst in each bite.
ps: If you're shooting for a balanced meal .. the recipe itself is a little shy on carbs. If you crumble it up in a wrap .. or include a side salad .. or a piece of whole wheat toast .. you'd good
~ Adapted from Kalyn's Kitchen .. here
Egg Bake With Spinach, Mushrooms, and Herbed Cheese
- 6 eggs & 10 egg whites ** the original calls for 10 whole eggs
- 2 cups fresh spinach chopped
- 1 medium onion chopped
- roasted garlic 1-2 heads or 2-3 tsp regular garlic
- 1 cup mushrooms chopped (** used reconstituted)
- 3/4 c cottage cheese
- 3 wedges Laughing cow Herbed cheese
- salt & pepper to taste
- Preheat oven to 375
- If using reconstituted mushrooms .. let them soak in very hot water at least 1/2 hour, reserving a cup of the soaking water to use for sautéing
- Sauté onions, garlic, and mushrooms for 3-5 minutes until the onions are soft. (If using reconstituted mushrooms .. use the reserved water to sauté in .. if not .. add a couple tablespoons olive oil)
- Add spinach to the pan, cover for a minute or so to let it wilt.
- In the mean time lightly beat the eggs and whites with salt & pepper to taste.
- In a separate bowl .. crumble or cut up the cheese triangles .. mix with the cottage cheese.
- Prepare an 8x8 baking dish .. or a 12" cast iron skillet .. Spread mushroom, spinach, onion mix along the bottom. The layer of cottage cheese & cheese comes next. Pour the eggs mix over the top.
- Bake 20-25 minutes or until the eggs are lightly browned.