Protein for Breakfast | Healthy Beef & Egg ‘Barn-Raiser’ Bake

More eggs, and this time with beef! Last week, I whetted your appetite for the “incredible edible” with an oh-la-la recipe for Spinach & Artichoke Blue Cheese Baked Eggs based on the very Parisian and elegantly yummy recipe for Oeufs en Cocotte.  Even though Oeufs en Cocotte isn’t as fancy as it sounds (it literally means “eggs in pots”), I’m going more down-home today with a Beef & Egg ‘Barn-Raiser’ Bake recipe. This dish is hearty and healthy and cooked up in a big ole casserole, so gather all the egg and beef lovers around.

healthy egg and beef casserole

Guaranteed to provide plenty of energy to start the day, this country-inspired breakfast casserole has been lightened for today’s hungry yet health-conscious go-getter. What tastes like sausage is actually super-lean ground beef that has been specially seasoned; but that’s not where the healthy swaps stop! Added dairy products are reduced in fat and nutrient-rich veggies are incorporated to round out your morning meal.  Think you’re too busy to eat healthy on busy mornings? Not so if you prepare this casserole the night before. Save precious time by popping the uncooked casserole in the oven come morning and, after enjoying your healthy meal, portion out leftovers to last the entire week!

I’ll be taking this egg and beef recipe on a tour around Texas as I tout the benefits of eating protein for breakfast at several American Heart Association “Go Red for Women” events.  If you are in San Antonio, Ft. Worth or Amarillo in early February, leave me a comment and I’ll give you the details on how to attend.  But, the point is – eating a higher-protein breakfast (25 – 30 grams depending on your size) will satiate your hunger and help curb snacking on unhealthy foods later in the day. This strategy helps maintain a healthy weight which ultimately reduces many risk factors associated with heart disease.

breakfast egg and beef casserole

 {Healthy & Hearty} Beef & Egg ‘Barn-Raiser’ Bake Recipe

For country beef sausage crumbles:

  • 1 lb. ground beef (96% lean)
  • ½ teaspoon rubbed sage
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon crushed red pepper

Remaining ingredients:

  • 1 (10-oz) package frozen chopped spinach, thawed and squeezed dry
  • 14 large eggs, lightly beaten
  • 1/3 cup fat-free milk
  • 1 cup fat-free ricotta cheese
  • 1 ½ cup shredded, reduced-fat Colby Jack cheese, divided
  • 1 teaspoon pepper
  • ½ teaspoon salt
  • 1 (16-oz) package frozen shredded hash browns
  • 24 grape tomatoes, halved lengthwise
  1. For country beef sausage crumbles, combine ground beef and seasonings in large bowl; mix lightly but thoroughly.
  2. Heat large nonstick skillet over medium heat until hot.  Add beef mixture; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Set aside.
  3. Lightly beat eggs in large bowl. Whisk in milk, ricotta cheese, 3/4 cup of Colby Jack cheese, salt and pepper.
  4. Spray 4-quart rectangle casserole with baking spray. Spread frozen shredded hash browns to cover the bottom of dish. Top evenly with beef-spinach mixture; pour egg mixture over top. Sprinkle with remaining 3/4 cup of Colby Jack cheese and arrange grape tomatoes (cut side up) in an 8 x 6 grid for the final layer.
  5. Cover with foil and bake at 350 F degree oven for  40 minutes; uncover and bake for an additional 15- 20 minutes or until eggs are set.  Remove from oven and let stand for 10 minutes before serving.

Serves 12.  

nutrition barn raiser beef and egg bake

Heart Disease Doesn’t Discriminate Discovers Marathon Runner, Young Mom & Cardiac Nurse

Go-Red-Logo-AHA

Yesterday, I was honored to attend the American Heart Association’s “Go Red” for Women Initiative. This eye-opening event was aimed at educating women about heart disease and empowering them to lead healthier lives.  Even though I already knew the statistics, the luncheon was a good reminder that cardiovascular disease is the single leading cause of death among American women.  This insidious and often silent disease claims about one life every minute – this is a bigger toll that all cancers combined.

Me and friend Hollie learning lots at "Go Red"

Me and friend Hollie learning lots at “Go Red”

Texas Beef Council Ladies who Lunch!

Texas Beef Council Ladies who Lunch!

Just like last year, the “survivor” speaker was a vibrant woman in her early thirties, the model of perfect health at first glance. She could have been your sister, daughter or best friend. This particular speaker had never (until her first episode) experienced any symptoms that she could specifically pinpoint to the disease. Heck, she had run a marathon and was a practicing nurse with a cardiovascular specialty. Even with her professional savvy, she wanted to brush off the initial cardiac event experienced while in the hospital delivering her second child. She was young, she was fit; she couldn’t possibly have heart disease.  But she did. Today, thankfully because of her intuition and quick action to pursue a follow-up doctor’s appointment right away, this young mom is receiving the treatment needed to live her life to the fullest and enjoy her young boys.

So if a marathon runner can have heart disease, isn’t everyone at risk? Speaking for myself, I’m just going to assume I am at risk and modify my behaviors proactively.  High cholesterol, high blood pressure, smoking and diabetes are all major risk factors for having a heart attack. Being overweight and inactive also increases your odds and, unfortunately, so does your family history and the genes you were born with. However, the good news is that you can improve your heart health and lower your risk as much as 80 percent with lifestyle changes. These heart-healthy lifestyle changes include clean eating (for example reducing bad fats, lowering sodium intake, and eating fruits and vegetables), exercising more, getting regular check-ups and understanding your genetic predisposition, and saying “no” to cigarettes and avoiding second-hand smoke.

So, if the unimaginable ever happened, how would you know if you (or a loved one) was having a heart attack? It’s not just clutching your heart and falling to the floor, like in the movies. Sweating, pressure, nausea and jaw pain are all symptoms of a heart attack in women. They are also symptoms that we women often dismiss as the flu, stress or simply feeling under the weather – being unaware could put your life in jeopardy. Learn more about the symptoms and signs of a heart attack.   Women who consider themselves healthy often misdiagnose the symptoms of a heart attack because they don’t think it could happen to them. The take away message here is not “beware” but “be aware”!

flat iron steak pepper sauce

A shout out to my favorite peeps at The Texas Beef Council with whom I enjoyed sharing a table and breaking bread. Actually, since everyone at our table passed on the bread basket (many Paleo devotees), I should rephrase “breaking bread” to “slicing steak.” Yes, that’s right; as one of the sponsors of the event, TBC treated all of the attendees to a delicious Flat Iron Steak in Pepper Sauce on a Scallion Potato Pancake. The entrée was a flavorful reminder that incorporating beef into your diet can actually be a good thing! Most people don’t realize that there are 29 cuts of beef that are considered lean, meaning they fall under 200 calories and 10g of fat for a standard 3-ounce serving.  Check out the chart of lean beef and start planning dinner tonight!

29 ways to love lean beefwww.p

Also, did you know that eating lean beef can improve blood cholesterol levels? A 3-ounce serving of lean beef is composed of 50% monounsaturated fats, the same heart-healthy fats found in olive oil. Another 20% of the fats in that same 3-ounce serving come from stearic acid, a fatty acid shown to have a neutral response on blood cholesterol. In addition, a study published in the Archives of Medicine found that lean beef is just as effective as skinless chicken and fish at lowering LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol. Now that’s news I can use!

go red chocolate mousse berries thefitfork

Sweet endings for the chocolate lovers, a low-fat dark chocolate mousse with berries followed.

So, what have you done to reduce your risk of heart disease?  Do you have a favorite heart-healthy recipe, I’d love to hear all about it in the comments!