Hatch Chile Breakfast Egg Bake – Meal Prep Friendly

If I could pick the perfect pepper, it would be a Hatch green chile. In season for just a short time in late summer, these long, fleshy peppers are amazingly delicious grown in the soils of Hatch, NM along the Rio Grande. Because I’m a bona find Hatch-horder (one time having over 75 pounds of fire-roasted peppers in my freezer), I have yet another delicious recipe to share – Hatch Chile Breakfast Bake!Hatch Chile Breakfast Bake

It’s real family pleaser and can be served for breakfast, lunch or dinner. Heck, crumble up the leftovers in a tortilla, douse in hot sauce and avocado and get to town! Read on to get the recipe and all the details, better hurry before Hatch season ends.

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Shredded Chicken & Roasted Veggie Meal Prep – 4 recipes, 16 meals

Set aside part of Sunday, or any day really, to meal prep my Honey Garlic Slow Cooker Shredded Chicken that can be used in the four recipes that I share in this post — its an economical and convenient way to set yourself up for success on your health, fitness or weight-loss journey.

Shredded Chicken & Roasted Veggie Meal Prep - 1 protein, 4 recipes, 16 meals

The slow-cooker chicken is spread divided up to make 4 different recipes covering breakfast, lunch and dinner — that means you can stock your fridge with 16 individually-portioned meals than can be enjoyed throughout the week or frozen for use later.  Read on to get the shopping list, recipes and execution strategy.  Continue reading

Paleo Brisket, Sweet Potato & Kale Frittata Fuels Breakfast, Lunch, Dinner!

Ready to wake up and tackle the day or refuel after a long hard one with a healthy meal but feel too rushed or worn down to be in the kitchen? I have a delicious 30-minute dish that uses only five ingredients (salt, pepper and olive oil are freebies) and has a happy balance of protein, carbs and leafy greens to give you that boost of good nutrition your body craves.Brisket Kale Sweet Potato Fritttata Slice

My recipe for Brisket, Sweet Potato & Kale Frittata is destined to become a favorite in your busy workweek repertoire. It’s also a smart solution for any type of leftover beef and ideal for meal prepping, just pop individual slices in the freezer for a blazing-fast meal later. Continue reading

Tex-Mex Egg Drop Soup | 15-minute Meal

I’ve got so much Texas in me, it’s overflowing into my soup! Seriously though, last week, the hubby and me were feeling a little under the weather but well enough to eat a bit of something (I mean, puh-lease).  I tried my hand at an egg drop soup for the first time and it was fantastically easy and tasty – considering I added some of the flavors we love right here in the Lone Star and topped it with chopped avocado! This Tex-Mex Egg Drop Soup is the cure for WHATEVER ails you — even if it’s just hunger! Tex Mex Egg Drop Soup

I think you’ll love the new zesty attitude of a traditionally mild-mannered soup.  You can spice it up or down with your preferred amount of chipotle chile powder.  It’s the new thing in Texas comfort food (because I say so)! Continue reading

Artichoke Blue Cheese Baked Eggs for Holiday Brunch

The holiday season is imminent and busy shoppers are filling their baskets with hams, birds and beef roasts to deck out dinner table.  But, let’s not talk turkey, let’s talk eggs! With Thanksgiving, Christmas and all the other equally celebratory winter holidays that people hold near and dear, many of us will find ourselves hosting guests. And, in my experience, guests are always ready to eat from sun up to sun down.  I’m happy to  all my ravenous revelers, in fact I love cooking for company — I just don”t like to feel rushed in the morning.

Artichoke Blue Cheese EggsMy easy Artichoke and Blue Cheese Egg Bake comes to the rescue on so many levels – it’s simple to make, can be prepped the night before and kept in the fridge until next morning, can be make in individual servings or in one big family-style pan, and . . .most, it just tastes delicious!

Artichoke and Blue Cheese Egg Bake

Artichoke and Blue Cheese Egg Bake makes is a beautiful recipe for brunch or breakfast. Lovely for holiday entertaining.

Who wants a bland, boring breakfast when the flavors of blue cheese and artichokes are ready to add extra AMAZING to the day?! Also, there are tomatoes and a ton of spinach in this recipe, so it’s also kinda like eating a salad for breafast or brunch. This statement makes even more sense when I tell you that blue cheese dressing is one of the secret ingredients!  artichoke blue cheese egg bake prep

I actually posted this egg recipe in January 2104 after developing for Litehouse Foods using their award-wining Simply Artisan Reserve Blue Cheese Crumbles and OPA Blue Cheese Dressing (made with Greek yogurt). Because it has been so popular, I decided to refresh the photos — oh, and also it will be featured in an upcoming 2017 food calendar!   Ooh, I wonder if it will be the centerfold — keep you posted!

This is the perfect breakfast to power up for all that upcoming Black Friday shopping or as a simple, light dinner when you come home from the shop-a-thon and need quality protein and healthy veggies for recovery.

What do you like to serve holiday house guests for breakfast? Are you running in a Turkey Trot this week? What has your best shopping deal been so far (I know it’s early) — please share in the comments, XOXO – Jennifer 

Artichoke Blue Cheese Baked Eggs
Print Recipe
Wake up to bold and beautiful baked eggs featuring artichokes, blue cheese, spinach and tomatoes. Easy to prep night before and then just stick in the oven.
Servings Prep Time
4 servings 10 minutes
Cook Time
20 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
20 minutes
Artichoke Blue Cheese Baked Eggs
Print Recipe
Wake up to bold and beautiful baked eggs featuring artichokes, blue cheese, spinach and tomatoes. Easy to prep night before and then just stick in the oven.
Servings Prep Time
4 servings 10 minutes
Cook Time
20 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
20 minutes
Ingredients
Servings: servings
Instructions
  1. Preheat oven to 375°.
  2. Lightly spray 4 ramekins or small gratin dishes with baking spray. Coarsely chop spinach and divide evenly among dishes.
  3. Drizzle even portions of blue cheese salad dressing over spinach and sprinkle with red onion.
  4. Slice grape tomatoes in half and drain liquid from jar of artichoke hearts. Place tomatoes and artichokes around perimeter of dishes.
  5. Gently crack 2 eggs over top of spinach mixture, taking care not to break yolk. Repeat for remaining 3 personal-sized baking dishes. Sprinkle tops with chives. This may also be made in a 8” to 9” round baking dish with all the ingredients for “family style.”
  6. Place dishes on a rimmed baking sheet and place on center rack of oven. Back for approximately 20 minutes or until egg whites have set and yolk has achieved desired level of doneness.
  7. Remove from oven and sprinkle tops with an even portion of blue cheese crumbles. Let cool for 2 to 3 minutes before serving.
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Smile at Breakfast with Sandwich Bros. Flatbread Pockets – Win a Year’s Worth!

This is a sponsored conversation written by me on behalf of Sandwich Bros. The opinions and text are all mine.

Sandwhich Bros. Egg White & Sausage Flatbread Pocket Sandwich Life is to short.  I want to wake up and seize the day immediately, but I also want to eat a good breakfast.  This could explain why I’m often fashionably late. My morning meal is often the reason I am running a bit behind, I’m a stickler on eating a protein-rich, balanced breakfast and often the preparation takes more time than anticipated.

TheFitFork.com loves Sandwich Bros. Flatbread Pockets in Breakfast Flavors!I’d say about half the month, my meal prep game is strong – I’ve got meats pre-portioned in the freezer and waiting to be tossed into egg scrambles or I’ve made master mixes of my protein mug cakes.  But there are admittedly weeks when the frenetic pace of managing work, training and crazy-busy family schedule has me falling off pace. But, thank goodness to one of my new favorite finds for the freezer – Sandwich Bros. Flatbread Pocket Sandwiches in their breakfast flavors.

 

Packaged individually, family members can grab a Pocket out of the freezer and make a protein-rich breakfast in less than 2 minutes with absolutely no stress or thinking. I don’t think too well before a couple cups of coffee!  Another plus, they are “ Really…Really Tasty!”

sandwich-bros-sams

I love the Egg White & Turkey Sausage variety, this flatbread pocket is filled with a fluffy egg white cheddar omelet and lean Jones® sausage patty. If counting calories, you’ll be happy to learn this breakfast item has only has 150 calories per serving and 4 weight watchers points. The only macro I track is protein, with a goal of 25 – 30 grams per meal. Getting enough protein in the morning helps you start the day right, providing longer-lasting energy, promotes satiety, aids in muscle management, and can prevent unhealthy snacking later in the day.

This yummy Egg White & Turkey Sausage has 11 grams of protein, that’s really good considering only 150 calories! I’ll typically pair this low-cal breakfast entree with a small sugar-free Greek yogurt topped with fruit for another 18 grams of protein. I’m totally winning breakfast, and I only opened a few wrappers!

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When I’m feeling fancy, I pull open my produce drawer to see what veggies I have to stuff in my flatbread pocket to add even more nutrition. Today I found spinach and tomatoes! Mushrooms, peppers, zucchini, and onions make yummy stuffers too. Add the veggies to the pocket before or after microwaving, depending on the texture you prefer! It’s so easy!

dsc_0359There are other Sandwich Bros. Flatbread Pocket Sandwiches for breakfast including Egg & Cheese, Sausage & Cheese, and Turkey Sausage and Cheese. They also make other flatbread sandwiches that work for a quick lunch, dinner or snak.  Get a COUPON and try them yourself – you can find them at Walgreens, Walmart and Sam’s Club along with other locations. Start the day off right and get that #SandwichBrosSmile

Win a YEAR supply of Sandwich Bros. Flatbread Pocket Sandwiches - enter at thefitfork.com

In addition to the COUPON, here’s a deal you don’t want to miss! I’m hosting a giveaway and one lucky entrant will win an entire year’s supply of Sandwich Bros. Flatbread Pocket Sandwiches – 52 free product coupons (to use on 4-ct or 6-ct boxes)!  Whoohooo, if you win, breakfast problems will be solved for a good long while! Enter via the Rafflecopter app below:

a Rafflecopter giveaway

Getting Sick AFTER Stress & How to Lessen “Let Down Effect”

Thank you Florastor® Daily Probiotics for sponsoring this post. Visit your local retailer to pick up your bottle of Florastor®Daily Probiotics to complement your active lifestyle

!Have you ever become all-out sick, or at a minimum felt like crap on a crumby cracker, a few days after finishing a physically or mentally intense event like a marathon or Ironman, huge work deadline or even hosting a mother-in-law (not mine, of course)?  Falling under the weather after the black cloud of stress has lifted isn’t a coincidence; it’s an all-to-real occurrence that is referred to as the “Let Down Effect.” Physically and mentally stressful events may lessen immunity AFTER they happen.

Various studies have correlated the dissipation or “let down” of real or perceived stress with an increase in common colds, illnesses, flare-ups of chronic conditions like asthma, migraines, tummy trouble and other medical ailments.  By now, you’ve heard that chronic stress can make you sick and eventually even kill you, but many are surprised to learn that getting sick after a high-stress event (and while perhaps feeling quite relaxed about life) is all too common. This “Let Down Effect’ happens, in simple terms, due to the weakened state our bodies are left in left in after “things get better” – we use a lot of energy and resources to function in high alert mode without a break

When stressed, physically or mentally, increased levels of cortisol, adrenaline and other hormones put your body in fight-or-flight mode and mask the perception of pain. We are cleverly designed like this to safely and quickly extract ourselves during the threat of danger, so it’s not necessarily a bad thing. However, the immune system can be compromised, especially after prolonged periods of stress, and latent or chronic conditions can flare up.

In addition to these tolls of physical stress, the let down from emotional stress can cause many of the same problems. For example, dopamine (the pleasure and reward hormone) levels can drop, initiating possibly addictive behaviors like over eating, drinking and substance abuse as a person tries to subconsciously find relief.  

So, how do you prevent or at least lessen your chances of falling victim to the “Let Down Effect”?

Sleep Well:  Sleep deprivation compromises the immune system, so don’t pull all-nighters thinking you’ll come out ahead. Instead, do the best you can to get 7 to 8 hours a night by staying away from large late evening meals (including alcohol and caffeine), avoiding the blue light emitted from screens several hours before bed, taking a warm bath and using a diffuser to mist essential oils like lavender and chamomile.

Exercise Regularly: Moderate-intensity exercise done on a regular basis can keep your body from downshifting too quickly after a high stress event. If you don’t have time for an official jog or workout, try to include at least some extra walking or other movements in your day.

Decompress Frequently: If life is throwing too much your way, schedule non-negotiable “breaks” to relax whether it’s a 10 minute morning meditation, an entire hour devoted to yoga or even just 1 of minute of positive visualization every couple hours.

Nourish Your Immune System: Try vitamin C rich foods like oranges and grapefruit, vitamin E rich foods like sunflower seeds or spinach, zinc rich foods like beef and egg yolks. Probiotics can also help strengthen your digestive balance and support a healthy immune system. Floristor is a probiotic supplement that helps support a balanced, healthy lifestyle.

So, speaking of nourishing the body to help allay stress and prevent illness, I’m sharing a couple things I’ve been doing lately to stay as well as I can. You may have read my post last month about a Sleep and Stress test I took recently – it revealed that my cortisol and cortisone levels are highly elevated throughout the entire day without ever falling to normal as they should. This is likely a result of everyday work/family stress magnified by my running and obstacle course training, and chronic lack of sleep — I’m working hard to resolve it.

Floristor Probiotic SupplementSo, one of the things I started doing was taking Florastor® Daily Probiotics in the morning and evening with my meals – it’s the best-selling probiotic worldwide and backed by 60 years of use and research.  So far, I’ve been really happy with how this easy-to-take capsule is bringing my digestion into balance and helping me better maintain my immune function.  Florastor® is the only probiotic brand with Saccharomyces boulardii lyo CNCM I-745 which helps restore your natural flora. Florastor® helps my body break down carbs and fiber and naturally absorb water and nutrients from the foods I eat, these are good things for me as I fluctuate from being bloated to dehydrate when under stress. I also appreciate that this product is vegetarian, gluten-free, contains non-GMO ingredients and can be stored at room temperature. While, thankfully, I rarely have taken antibiotics, Florastor® Daily Probiotics can help those that need to be on this medication maintain a healthy flora balance.

60 Second Beef & Veggie Mug Omlete makes getting a healthy breakfast one less thing to worry about!

I also wanted to share this quick and easy breakfast recipe that is high in zinc – 60 Second 2-Egg & Beef Omelet. Yay, beef and whole eggs are both great sources of zinc, an essential mineral that keeps the immune system strong, helps heal wounds, and supports normal growth. My recipe is also high in protein, and you know I’m a stickler for getting approximately 25g of protein at breakfast – the eggs and beef are very satisfying for only 220 calories and keep me from tanking mid-morning. Plus, this microwave mug recipe takes less than 1 minute to prepare and around 60 seconds to cook, so there’s absolutely no stress in making breakfast on even the most frantic mornings!

 

Have you ever become sick after a period of physical or emotional stress? What do you do to boost your immunity or bounce back from a “tough time” healthy? Please share your comments and tips below – XOXO, Jennifer

 I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

60-Second 2-Egg & Beef Mug Omelet
Print Recipe
Got a minute? Then you've got a healthy, balanced breakfast packed with protein thanks to this super speedy egg recipe that cooks up in 60 seconds.
Servings Prep Time
1 serving 60 seconds
Cook Time
60 seconds
Servings Prep Time
1 serving 60 seconds
Cook Time
60 seconds
60-Second 2-Egg & Beef Mug Omelet
Print Recipe
Got a minute? Then you've got a healthy, balanced breakfast packed with protein thanks to this super speedy egg recipe that cooks up in 60 seconds.
Servings Prep Time
1 serving 60 seconds
Cook Time
60 seconds
Servings Prep Time
1 serving 60 seconds
Cook Time
60 seconds
Instructions
  1. Generously spray large coffee mug with cooking spray.
  2. Add eggs, water and salt/pepper and whisk together with fork. Stir in beef and vegetables.
  3. Microwave on high for 30 seconds, remove and stir to “scramble”
  4. Return to microwave and cook for an additional 30 seconds, or until cooked through.
  5. Top with green onions and grated cheese, if desired.
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Asparagus and Feta Egg Scramble – Breakfast in 10 minutes

Are you scrambling to get out the door on time when the sun rises and skipping (or stumbling) right past breakfast? Missing your morning meal is a mistake for sure – I always end up getting “hangry” mid-morning and end up molesting the vending machine. That’s why I like to plan ahead just a bit to have ingredients on hand to make a quick fix like the Asparagus Egg Scramble with Feta Cheese  I’m sharing today or to prep a make-ahead meal  such as my Barn Raiser Beef & Egg Casserole (freezable in individual portions).

sparagus and Feta Egg Scramble is a simple, protein-rich breakfast solution that comes together in 10 minutes.

So, if you’ve got 10 minutes in the morning, you have a whole 600 seconds to get cracking on this Asparagus Egg Scramble with Feta Cheese. If you prep veggies the night before, you might be able to get it done more quickly!  This easy egg recipe also makes a lightning-speed dinner solution on those nights when orchestrating a complicated meal is absolutely, positively out of the question.

This is how to get the speed you need -asparagus, spinach and tomatoes sautés together on the stove top while eggs are scrambled on a nearby burner. When the two skillets are just seconds from being done, just slide out the contents from one into the next and stir!

Asparagus Egg Scramble with Litehouse Foods Feta Seasons

I’ve give this breakfast dish some salty, tangy zip thanks to the distinctive flavor of feta cheese – love using the new Simply Artisan Reserve Feta Cheese Crumbles, the container sprinkles these tiny cheese pieces just like a grated Parm. It’s genius!  Look for it, along with Bue Cheese Seaons in the specialty cheese section of your local grocery store.

I’ll be sharing this recipe on the Expo Floor Sunday morning, Jun 5th,  at the International Deli-Dairy-Bakery Food Show in Houston, Texas. Swing on by, if you’re attending!

Asparagus & Feta Egg Sandwich

Meanwhile, make an easy feat of feasting with the Asparagus Egg Scramble with Feta Cheese recipe! Serve straight from the skillet or spoon atop toasted whole grain toast – I’ve even bookended between bread to eat sandwich-style when rushing out the door. Enjoy!

What is your biggest hurdle getting out the door in the morning? Eggs, how do you take them? Are you running or competing in anything this weekend? Please share in the comments — XOXO, Jennifer

Asparagus & Feta Egg Scramble
Print Recipe
Servings Prep Time
4 servings 2 minutes
Cook Time
8 mintues
Servings Prep Time
4 servings 2 minutes
Cook Time
8 mintues
Asparagus & Feta Egg Scramble
Print Recipe
Servings Prep Time
4 servings 2 minutes
Cook Time
8 mintues
Servings Prep Time
4 servings 2 minutes
Cook Time
8 mintues
Ingredients
Servings: servings
Instructions
  1. In medium bowl, whisk eggs and season with salt and pepper. Set aside.
  2. Spray 12” skillet with cooking spray and bring to medium-low heat. When hot, add eggs and stir fairly vigorously using spatula, for approximately 5 minutes.
  3. In another 12” skillet, add olive oil and bring to medium-high heat. Add asparagus and carrots and sauté for 2 to 3 minutes. Next add spinach, tomatoes and garlic, stirring frequently and continuing to sauté for about 3 additional minutes or until spinach is wilting.
  4. Keep eggs on medium-heat and add sautéed vegetable mixture, stirring to incorporate.
  5. Remove from heat and sprinkle with feta cheese crumbles.
  6. Season additionally with salt and pepper, if needed.
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