Tag Archives: breakfast

Beef, Egg and Potato Bake + Make Ahead Meals for Busy Days

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Check out Double Batch Weekend Cooking

by The Fit Fork at Foodie.com

  Welcome! If you are stopping by via Taste of Home Feb / March 2015 Issue or my cooking segment on the Home & Family lifestyle show (Hallmark Channel), the Beef Egg and Bake recipe is featured below. I invite you to take a look around my blog, I have lots of other family-friendly recipes and meal solutions that will make your life easier and healthier! In fact, I’ve rounded up a collection of “Double Batch Weekend Cooking” recipes that are ideal for stockpiling during weekend, freezing and  thawing out for quick meal on those days when your to-do list just keeps growing.

Jennifer Fisher TheFitFork.com on Home & Family Hallmark Channel

 

This is the video link to the cooking segment if you have 7 minutes to spare 🙂 

Beef Egg Potato Bake Breakfast Casserole - TheFitFork.com

Back to the Beef, Egg and Potato Bake — this down-home, 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 health swaps stop! Added dairy products are reduced in fat and nutrient-rich veggies are incorporated to round out your morning meal.

 

breakfast egg and beef casserole I originally made this breakfast casserole recipe as a way way to incorporate more protein into breakfast — and ended up demonstrating it all over the state of Texas at the American Heart Associations “Go Red for Women” events last year. I never had a scrap of samples left, so I think it was a hit!  When making this at home, you can save precious time my preparing it the night before and baking in the morning. Leftovers may be frozen in single-serve portions and reheated in microwave for the busiest of busy mornings. If you need to eat it while walking out the door, just wrap it in a whole grain tortilla!

Beef, Egg & Potato Bake | #MakeAhead for Busy Days @tasteofhome @HomeAndFamilyTV @HallmarkChannel

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Double Batch Weekend Cooking Recipes - TheFitFork.comThis post is sponsored by Foodie.com — however, all commentary and opinions are my own.

Beef Egg Potato Bake Breakfast Casserole - TheFitFork.com
Print
Beef, Egg and Potato Bake
Prep Time
15 mins
Cook Time
50 mins
Total Time
1 hr 15 mins
 
To keep my family going all morning, I start with lean ground beef and spices, then sneak some spinach into this protein-packed breakfast dish.
Course: Breakfast
Cuisine: American
Servings: 12 servings
Ingredients
  • 1 pound lean ground beef (90% lean or leaner)
  • 2 teaspoons onion powder
  • 1 1/2 teaspoons salt divided
  • 1 teaspoon garlic powder
  • 1/2 teaspoon rubbed sage
  • 1/2 teaspoon dried red pepper flakes
  • 1 10-oz package frozen chopped spinach thawed and squeezed dry
  • 4 cups frozen shredded hash brown potatoes
  • 14 large eggs
  • 1 cup fat-free ricotta cheese
  • 1/3 cup fat-free milk
  • 1/2 teaspoon ground black pepper
  • 3/4 cup hredded Colby-Monterey Jack cheese
  • 11/3 cups grape tomatoes halved lengthwise
Instructions
  1. Preheat oven to 350°. In a large skillet, cook beef with onion powder, 1/2 teaspoon salt, garlic powder, sage and pepper flakes over medium heat 6-8 minutes or until no longer pink, breaking up beef into 3/4-inch crumbles; drain. Stir in spinach. Remove from heat.
  2. Spread potatoes in a greased 13x9-in. baking dish; top with beef mixture.
  3. In a large bowl, whisk eggs, ricotta cheese, milk, pepper and remaining salt; pour over top. Sprinkle with cheese. Top with tomatoes.
  4. Bake, uncovered, 45-50 minutes or until a knife inserted near the center comes out clean. Let stand 5-10 minutes before serving.
Recipe Notes

12 Ideas for Hosting a Healthy Holiday Breakfast or Brunch

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It’s the most wonderful time of the year – it’s a season for eating and greeting and spreading good cheer! If you are hosting a morning get-together over the holidays, it needn’t be fancy or fussy to be successful. In fact, some of the best memories I have are sitting around in my pajamas after the stockings have been unstuffed and ribbons unraveled to share a leisurely breakfast with family and reminisce about the glories of yore.  When I’m in town, I also like to don my most festive “ugly” sweater and invite the neighbors over for a holiday brunch.

Check out 12 Ideas for a Healthy Holiday Breakfast or Brunch

by The Fit Fork at Foodie.com


I have to admit though, the thought of hosting breakfast or brunch sometimes intimidates me – especially knowing I’m not a graceful waker-upper. So, I like to have many of the menu items prepped ahead of time so I’m not running around like an overworked, grouchy elf in the morning. Make-ahead egg casseroles are ideal as are muffins and quick breads that can be baked a day or two earlier. Even pancakes can be cooked and kept in the freezer for a no-stress holiday breakfast celebration. Some of my favorite breakfast recipes are included in the Healthy Holiday Breakfast and Brunch collection I created for Foodie.com.

Snow Men Milk Bottles - Kid's Craft - TheFitFork.comIf your gathering is anything like mine, there will probably be at least a dozen kids racing around the Christmas tree high as flying reindeer jacked up on candy canes. I have an entertaining little activity that will slow down these busy bodies for a just a few minutes and also provide the opportunity to pump them with a wholesome glass of milk (soy, almond or whatever!).  These Snowman Milk Bottles are adorable and a super easy craft that most any youngster can make with minimal supervision – however, I suggest pre-cutting the felt and assisting with the glue gun lest there be no emergency room trips on a holiday. And, BTW, TheFitFork.com has not turned into a DIY Craft blog, but these were just too fun not to share!

Snowman Milk Bottle Christmas Craft - TheFitFork.com

Supplies needed for each Snow Man Milk Bottle:

  • Empty mini milk bottle (available at craft store or recycled Starbucks Frappuccino bottle)
  • 1 ½ inch x 8 inch piece of colorful felt
  • 3 black buttons
  • Glue gun or glue dots
  • Scissors
  • Striped paper straw

For the scarf, use scissors to snip ½” long fringe into each end of the felt. Wrap around neck of bottle and knot to one side; secure with glue or glue dot if needed. Glue three buttons down front of bottle.  Fill with milk and add colorful paper straw.

12 Ideas for Hosting Healthy Holiday Brunch #recipes + Snowman Milk Bottle #craft @Foodie #spon

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So, what do you like to serve on Christmas or holiday mornings?  Do you have a once-a-year special holiday recipe or do you stick with your standard-issue morning meal?

This post was sponsored by Foodie.com, however all recipes and editorial comments are my own.

Maple Ginger Chocolate Bread Recipe & #R3Summit Recap

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Maple Ginger Chocolate Bread - TheFitFork.com Whew, things have slowed down enough that I can share with you the great experience I had at Prevention’s R3 Summit. Happy to say that I “R3’d” the day away – relaxing, refreshing and reinventing! Jennifer & Mom at Prevention R3 SummitSome of the highlights for me were getting to spend some quality time with my mom – even though she lives in Austin, most of the time we’re together it’s with all my kids in tow. We enjoyed ourselves at the reception Friday night (I actually drank an entire glass of wine, so it we’re talking wild times) and caught the screening of Resistance, a documentary about antibiotic resistance being perpetuated the medical and agricultural industries.

R3 Summit Cartwheel

HA! Cartwheeling at the R3 Summit LAST year!

Saturday we spent the entire day listening to panels on topics like eating clean, loving your age, and more – Andie MacDowell was the featured speaker and she seemed just as lovely on the inside as out. Prior to the event, I was able to “ask” her a question about getting older and it was published in an article on Prevention.com . In that interview and in-person, she mentioned that she likes to do handstands and cartwheels – a lady after my own heart.  I would like to challenge her in a handstand-off! Henna Tattoo R3 Summit AustinBetween speakers, Mom and I got our chakra cleared, had our stress reduced with Reiki healing and took part in a few fun workouts. Again, this year, one of my favorite appointments was with the henna artist who painted me up with a beautiful tattoo – I was sad to see if fade away a couple weeks later.

TheFitFork Wild Planet Cook Off R3 SummitOf course there was food – healthy, healing, good-for-you food. Quinoa salad, yogurt and fruit, almonds, green teas and – fish! One of the companies on site was Wild Planet Foods – they sell sustainably caught seafood (think canned tuna, sardines, anchovies – but YUMMY!) while supporting the conservation of wild marine ecosystems.  They were sponsoring a Food Network-style “Chopped” competition using their canned tuna — oh, you know I was SO up for this. Ten of us battled it off to come up with a tuna recipe using a provided array of ingredients – in 10 MINUTES from start to finish.  In my mind, I hatched my recipe, execution and plating strategy before we even started (that’s the competitor in me) – my finished product was Tuna & Quinoa Salad with Creamy Lemon Gremolata Dressing . . . . served in scooped out lemons. I must say, it was lovely. When I have time to sit down and recollect my thoughts, I’ll be sure to share the recipe!

So, SAVE THE DATE – I don’t know exactly when, but I imagine the 3rd annual R3 Summit will be in October 2015 in Austin (editors told me they love, LOVE the health and fitness scene here).  Meanwhile, start reading Prevention Magazine – not just the website but a good old-fashioned paper version that is mailed straight to your house! I have conveniently provided you a link to subscribe here and at the bottom of this post. This month’s issue was packed with good stuff – including a bunch of healthy chocolate recipes including this Maple Ginger Chocolate Bread (they called it cake, but I’m not going there) which I recreated with some minor tweaks for you!

Maple Ginger Chocolate Bread = TheFitFork.com Maple Ginger Chocolate Bread Recipe

  • 1 ½ cup flour
  • 1 cup maple sugar (or regular sugar)
  • ½ cup unsweetened cocoa powder
  • 1 teaspoon baking powder
  • 1 teaspoon ground ginger
  • 3 large eggs, lightly beaten
  • ¾ cup milk (or milk substitute)
  • 2/3 cup olive oil
  • 1 teaspoon vanilla extract
  • ½ cup dark chocolate chips
  • ½ cup crystalized ginger, chopped
  1. Heat oven to 350 F degrees. Lightly coat three mini loaf pans with baking spray. Actually, I think lining the pans with parchment paper worked better.
  2. In medium bowl, whisk together flour, sugar, cocoa powder, baking powder, and ginger.
  3. In another bowl or large glass measuring cup, whisk together eggs, milk, olive oil and vanilla extract.
  4. Pour wet ingredients into dry ingredients and mix together with spatula until just combined. Gently stir in chocolate chips and ginger pieces.
  5. Bake on center rack for approximately 35 – 30 minutes, or until toothpick inserted into center pulls out clean.
  6. Let cool for 10 minutes before removing from pan.
Maple Ginger Chocolate Bread #Recipe & #R3Summit Recap @PreventionMag

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Prevention provided me free admission and products to attend this event. However, all opinions and commentary are strictly my own.

Boo-Yeah! Pumpkin Pecan Oat Pancake Recipe

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Pumpkin Pancakes with Pecans, Caramel & Greek Yogurt - TheFitFork.comPumpkin, it’s what’s for breakfast this time of year! Maybe I’ve gone overboard with the gourd, but I don’t care. I’ve created a pumpkin recipe that you absolutely must make this weekend for a satisfying but not too sinful brunch – Pumpkin Pecan Oat Pancakes with Caramel Yogurt Topping.

skeleton shoes runningPumpkin is a super food, I know y’all have heard me ramble on and on about the health benefits. It’s filled with fiber and a great source of vitamins, especially A and E. That bright orange colored flesh indicates an abundance of antioxidents ready to help boost your heath and also potentially prevent a laundry list of chronic diseases and conditions. I eat to stay a lean mean, running machine, but I definitely don’t want to be a SKELETON — so in preparation for my hilly 10 mile race on Sunday, I’m going to attack a stack. YUM!

I pumped up the nutrients in my pancakes to the next level by adding Love Grown Foods® Super Oats (Simply Pure) to the batter – lots of good stuff here including quinoa flakes, amaranth flakes and chia. You can use any type or brand of oats you like – I’m just saying these Super Oats rock! Also, instead of dousing my pumpkin pancakes in a ton of sugary syrup, I simply mixed together some protein-packed Greek yogurt with just a touch of caramel sauce mixed in for a tasty topping.

Bit of Pumpkin Pecan Oat Pancake theftfork.com

Pumpkin Pecan Oat Pancakes with Caramel Yogurt Topping Recipe

  • 1 ½  cups “complete” whole wheat or buttermilk pancake mix
  • ½ cup oats
  • 1 cup canned pumpkin puree
  • 1-1/2 cups water
  • 1/3 cup chopped pecans plus extra for topping
  • 12 ounces plain Greek yogurt
  • ¼ cup caramel dip

Instructions:

  1. Heat skillet over medium-low heat or electric griddle to 375 degrees
  2. In medium bowl, mix together pancake mix and oats. Stir in water, pumpkin puree and pecans with spatula  until big lumps disappear, don’t over mix (toughens pancakes).
  3. Pour approximately 1/3 cup batter for each pancake onto lightly greased skillet or griddle.
  4. Turn when pancakes bubble and bottoms are golden brown.
  5. In small bowl, mix together yogurt and caramel sauce.  Top on pancakes and sprinkle with extra pecans.
  6. Makes about 18 pancakes (serves 6).

 

Top Row: White Chocolate Pumpkin Oat Bread and Pumpkin Granola - Bottom Row: Pumpkin Protein Donuts and Caramel Pumpkin Smoothies

Top Row: White Chocolate Pumpkin Oat Bread and Pumpkin Granola – Bottom Row: Pumpkin Protein Donuts and Caramel Pumpkin Smoothies

Looking for more ways to incorporate pumpkin into your morning meal? Everyone at my house clamors for these other pumpkin favorites — baked pumpkin protein donuts, pumpkin granola with golden raisins and almonds, pumpkin white chocolate quick bread and caramel pumpkin smoothies.

What are you making with pumpkin these days?

Skinny Banana Chocolate Chip Muffin Recipe

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sugar free banana chocolate muffins

Fall baking season is upon us! While I strive to eat nutritiously, I can still enjoy a little lovin’ from the oven thanks to a few healthy recipe swaps.  My recipe for Skinny Banana Chocolate Chip Muffins will satisfy any sweet tooth but without nearly as much sugar as bakery shop treats. Because these healthy muffins are sweetened with just a bit of Stevia and the natural sugars found in bananas, the only real naughtiness is in the chocolate chips. But then, who ever said chocolate is bad for you? Quite the contrary with the company I keep.  Also, to keep these muffins light, I omitted oil for Greek yogurt (extra protein) and unsweetened applesauce.

Tips, I like to use “mini” chocolate chips because they spread out better in the batter and also allow fewer to be used with still the same indulgent effect.  Also, you’ll want your bananas to be as ripe as possible – I’m talking so ripe that the banana peel is black. When the bananas on my counter get to this state of super sweetness, I just peel them and toss them in the freezer for future baking and smoothie recipes. Another tip, if you’re using paper liners, set the liner in the muffin tins and then spray the paper with a mist of baking spray – the muffins will fall out effortlessly when ready to eat.

close up banana chocolate chip muffin

Skinny Banana Chocolate Chip Muffin Recipe

  • 4 very ripe bananas, mashed
  • ¾ cup unsweetened applesauce
  • ¾ cup plain Greek yogurt (6-oz carton)
  • ¼ cup milk of choice
  • 10 packets Stevia (or 1 tsp. liquid Stevia)
  •  1 teaspoon vanilla
  • ½ cup egg whites
  • 1 teaspoon salt
  • 2 teaspoons baking soda
  • 1 teaspoon baking powder
  • 1 ½ cups all-purpose flour
  • 1 ½ cups whole wheat flour
  • 1 cup mini chocolate chips*

*Save extra chocolate chips in bag to sprinkle on top before baking, if desired.

  1. Preheat oven to 350F degrees.
  2. In large bowl, mash together bananas. Mix in applesauce, Greek yogurt, milk, stevia vanilla and egg whites until combined.
  3. In separate bowl, stir together salt, baking soda, baking powder, all-purpose flour, and whole wheat flour.
  4. Beat dry ingredients into wet ingredients a little at a time.  Once combined, pour in chocolate chips and stir in by hand.
  5. Spay muffin tins with baking spray or use paper liners. Fill muffin cups 2/3s the way up and sprinkle top of batter with a few extra mini chocolate chips, if desired.
  6. Bake for 20 – 25 minutes or until tops are turning lightly golden brown and center is set with prodded with a toothpick. If using mini muffin pans, reduce baking time 5 – 7 minutes.
  7. Makes 2 dozen.

banana bread chocolate chip - photo by 'Taste of Home' If this recipe appeals to you, you’ll probably like my “Better For You” Chocolate Chip Banana Bread, a delicious take on everyone’s favorite quick bread.  I had this one published a while back in Country Woman magazine.