I probably don’t need to tell you how important vegetables are….your mom has probably told you a million times. However, I WILL just remind you, as a friend 🙂 , how helpful vegetables are to those of us who are actively losing (or desperately trying to maintain) weight. They provide fiber, vitamins, minerals, and tastiness, just to name a few positives. On the negative side, the concerns I hear from clients include:
‘But, aren’t they carbs?’
‘But, they don’t ‘stick with me, I’m hungry an hour later!’
And, finally, ‘But, we have to eat so many!!‘ (insert whiny voice).
Stick around for Your Bffs gentle response to those complaints, but first, one of my favorite ways to get extra veggies AND use up some foods that may be past their prime–a win/win, of course!!
I am sure you have seen recipes for Egg Bake/Frittata/Egg Muffins-maybe even on this site– before. But, they have become an every weekend task for me because they set me up for a more successful, upcoming week. You can create so many different types and flavors, and you can use ingredients that wouldn’t hold up in other dishes. Say, peppers that are not quite crunchy enough to use on your salad, or meat that you just won’t use up before it’s ‘been in the fridge too long’ or you are just tired of it the way it is. I have made this recipe so many different ways and this week was a bit of a gamble, but I love it, so I wanted to share it with you, my Bffs!
Basic recipe:
14 large eggs for a 9×13 glass casserole dish
1/4-1/2 cup of milk
1/2-3/4 of a 10 oz. bag of frozen spinach
1/2 cup shredded cheese
Spray the casserole dish with non-stick spray, beat the eggs until frothy, add milk, beat a bit more. I use my mixer, it makes the eggs light and fluffy. Set aside the eggs for now, I actually like to add the eggs last. I am not sure why, but it makes a difference (in my mind, at least).
Thaw the spinach and squeeze out all the moisture. (You can probably use fresh spinach, I just never have-clean it as you normally would, remove moisture as best as you can.)
Then, add your ingredients:
-meat first, if using, smaller that bite sized chunks are best
-then your veggies, chopped
-then your shredded cheese
Then, pour the eggs over the top.
Bake at 350* for 30-40 min, check for doneness at 20 min, then every 5 min after. Remember, eggs continue to cook a bit after heat is removed, so don’t over-bake. This recipe is very forgiving and warms in the microwave beautifully! I let mine cool, cut it into servings and then place individual servings in containers so they are great for grab/warm/go!
This week, I went Mexican! I had ground turkey taco meat left over from last week, peppers and tomatoes that were beyond salad worthy, and some almost empty bags of various types of (reduced fat) shredded cheese. I added a drizzle of taco sauce over the top after baking. It was delish!!!
I have also done Caprese-themed, with fresh or dried basil (fresh was better), fresh tomatoes and mozzarella cheese, I have done a Pizza version for my husband’s employees, and Meat-heavy, or Meat-less versions. They have all be great and come out perfectly every time.
My MIL says I should open a restaurant with my egg bakes as the main dish! I love the compliment, but no worries there-I will stick with my Saturday routine for my family!
Now, back to the veggie issues:
Yes, they are carbs, but carbs are good and necessary! We may limit starchy carbs like white potatoes, but, vegetables are important to our overall health, and that is why we have to eat so many :). This is why I make egg bakes, so I can start my veggie intake in the morning with breakfast. Then, veggies as snacks, a salad at lunch and/or dinner and veggie sides at dinner…..Voila! my servings goal is smashed!!
Last, but not least, is the ‘stick-to-it-iveness’ of carbs! Carbohydrates, scientifically speaking, ARE more quickly digested than our other macros (fat and protein). However, combine those carbs WITH some fat or protein–which our egg bake does so well. This combination offers a powerhouse of nutrition AND taste!! Another win/win!!
All that being said-and tasted…..
How do YOU get all your veggies in each day??
Please share your ideas, we would love to hear them!!
Until next time-
Be well, Your Bff
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