Epic Breakfast Scramble

Ever wonder how many vegetables are too many for a scramble? Well, this scramble is pushing the limits in the best kind of way!

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Ingredients:
1 egg
4 egg whites
1 tbs olive oil
2 tbs diced onion
2 tbs diced tomato
2 tbs sliced mushrooms
2 tbs sliced green onions
2 tbs diced bell pepper
1 tbs sliced jalepeño
1 tsp minced garlic
2 tbs diced ham
Handful of spinach
Sprinkle of shredded cheese
1/4 cup salsa

1. Sauté all vegetables and ham together in 1 tbs olive oil over medium heat for 3-4 minutes.

2. Add the egg and egg whites. Gently move the eggs around until set.

3. Sprinkle with cheese and transfer to a plate. Top with salsa and serve alongside fresh fruit.

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Starbucks Breakfast

You can count on decent breakfast options almost anywhere since Starbucks Coffee is found all around the Western world.

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Conveniently, Starbucks provides calorie counts on display and nutrition brochures are readily available.

Here are some good options for breakfast at Starbucks:

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– Banana and almonds

– Egg white sandwich or wrap (my favorite is the one with turkey bacon and white cheddar)

– protein box (egg, roll, fruit, and cheese)

-Greek yogurt with honey and granola

-Oatmeal with dried fruit and nuts

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Pair any of these options with iced tea, coffee, or a skinny latte/ macchiato/ frapuccino. There you have it! Enjoy a breakfast with enough protein to hold you over until your next meal!

Make a Perfect Smoothie

Good morning! Today I took a trip to Jamba Juice to get inspired for the next week or two of recipes for Karolina’s Kitchen. I’ll be posting lots of healthy protein shake and smoothie concoctions for you!

Jamba Juice gave me some ideas to get started.

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There are lots of great choices on the menu- smoothies, breakfast wraps, oatmeal… But what caught my eye today were the yogurt parfait toppers.

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I like that these are part smoothie and part parfait. Frozen fruit is blended with nonfat greek yogurt and topped with granola and banana slices for a smoothie that has some extra bite to it. I picked the 12 oz berry topper. The chunky strawberry banana topper (with fruit and peanut butter) sounded great, too!

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Yum! As I was enjoying my snack, I checked out their “boosts” brochure. Boosts are options you can add to your smoothie to customize it. You can add soy or whey protein, Greek yogurt, chia seeds, caffeine, multivitamins, oats, or immunity boosting zinc and vitamin C to your smoothie. I’ll be putting boosts in my creations, too!

The boosts I plan to use are:
-Chia seeds
-Ground flax
-Whey protein isolate
-Greek yogurt
-Nut butter
-Oats
-Spinach

Check back for smoothie recipes soon! Until then here’s how to make a perfect smoothie every time:
– 1 – 1.5 cups of fruit
– 1/4 – 1/2 cup greek yogurt
– 1/2 – 1 cup liquid

Happy creating!

Apple Protein Pancakes

When we were younger, my sister and I used to visit our family in Poland during summer vacation. My grandmas would buy us ice cream bars at the zoo, chocolate and candy at the store, and bacon flavored chips on road trips. They compensated for the junk food by cooking wholesome, healthy meals for us. I wrote down a lot of my grandmas’ recipes back then. This version of apple pancakes is my gluten free, high protein adaptation of the breakfast she sometimes made for us as kids to make sure we were eating fruit. These little pancakes are really just apple slices in disguise!

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Ingredients:
2 Granny Smith apples
1 scoop vanilla protein powder
2 tbs coconut flour
1/3 c milk
1/4 c plain greek yogurt
1 egg (or 3 egg whites)
1/2 tsp baking powder

1. Slice the apples horizontally into 1/4″ thick slices.

2. Combine all remaining ingredients in a mixing bowl and whisk together to make the pancake batter. If it seems too thick, add a little bit more milk.

3. Pat each apple slice dry before dunking in the batter and frying on a lightly greased pan or griddle.

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These pancakes are tasty served plain or with a sprinkle of powdered sugar!

The nutrition info is based on 1/2 the recipe- one whole apple with 1/2 the batter. I used egg whites, nonfat greek yogurt, and skim milk for the calculation.

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Sweet Potato Protein Pancakes

These pancakes are the BEST! They’re ridiculously easy to make, are super high in protein, and gluten free. The batter is just right for light, fluffy pancakes!

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You see? Perfect!

Ingredients:
1 medium sweet potato (150 grams)
1 scoop vanilla protein powder
3/4 cup egg whites
1/2 tsp baking powder
1/4 tsp nutmeg (optional)

1. Prick holes in the sweet potato and microwave until tender, about 3-5 mins.

2. Once the potato is cool, peel it and place it in a blender or food processor. A small one like the Magic Bullet works well.

3. Add the egg whites, protein powder, cinnamon,and baking powder. Pulse until a smooth batter forms.

4. Heat a lightly greased skillet or griddle. Make a test pancake by pouring about 2 tbs of the batter on the pan. Once bubbles start to form, flip the pancake.

*If it seems too runny, add more protein powder to the remaining batter. If it seems too thick, add more egg whites. If the bottom is too dark, turn down the heat. If it’s not golden, turn up the heat!

5. Make the rest of the pancakes. Serve them with maple syrup, almond butter, bananas, or whipped cream!

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These pancakes are pretty legit! I thought all those egg whites would make them taste eggy, but that wasn’t the case at all. Only 340 calories and a whopping 44 grams of protein in the whole recipe! Share them or eat em all yourself :)

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Blackberry Crisp

Treat your family to a tasty blackberry crisp with greek yogurt this weekend!

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Ingredients:
2 cups blackberries
1/2 cup gluten free oats
1/4 cup brown rice flour
2 tbs brown sugar
1 packet stevia
1/2 tsp cinnamon (optional)
3 tbs butter or coconut oil

1. Preheat oven to 375 degrees. Place berries in a greased baking dish (9″x9″ or larger).

2. Combine oats, flour, brown sugar, stevia, cinnamon, and butter or oil in a bowl. Crumble together and sprinkle over the berries.

3. Bake for 20-25 minutes or until the filling is bubbly and the topping is crisp. Serve warm over cold yogurt.

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Easy, right? Try using other berries and summer fruits for fun variations. I think apple and blackberry would be an awesome combination.

Raspberry Muffins

This is a healthier raspberry muffin recipe! It features gluten free flours, reduced butter content, and a combination of applesauce and stevia for the sweetener. The trick to making these muffins light and fluffy is whipping the egg whites into a foam and folding them in gently at the end.

Ingredients:
1/2 c gluten free oats, ground into a powder with a food processor or blender
1/2 c almond meal
1/3 c coconut flour
1.5 tsp baking powder
1/2 tsp salt
3 eggs, whites and yolks separated
3 tbs butter, melted (can sub melted coconut oil)
1/3 c greek yogurt (plain)
1/3 c unsweetened applesauce
3 droppers full of liquid stevia OR 1/4 c honey, maple syrup, or agave nectar
36 fresh raspberries

1. Preheat oven to 350. In one bowl, combine all dry ingredients. In a separate bowl, combine all wet ingredients except egg whites and raspberries.

2. Whip the egg whites into a stiff foam using a hand mixer or stand mixer.

3. Combine wet and dry ingredients. Fold in the egg whites gently. Fill a muffin tin lined with cupcake liners with the batter. This should fill 12 liners 3/4 full.

4. Press 3 raspberries into each muffin. Bake for 25-27 minutes or until a toothpick inserted into the center of a muffin comes out clean.

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I’m bringing these to bible study this morning! They’ve already passed my taste test. Moist, light, and just a little sweet!

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Hungry yet?

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Coconut flour pancakes

I was really craving pancakes this morning and decided I would formulate a recipe that takes coconut flour pancakes to another level- fluffy, springy, and light.

I succeeded! Now I just need to figure out how to cook them to keep their surface from getting so dark. Try making them without banana and tell me if that does the trick!

Ingredients:
1/3 banana
2 tbs coconut flour
1 egg
1 tsp vanilla extract
1 tsp coconut oil
Dash of salt
1/4 tsp baking powder
2-4 tbs almond milk to thin the batter

1. Combine all ingredients in a magic bullet or mash together in a bowl. Add milk as needed to adjust batter consistency.

2. cook about 2 mins per side on a lightly greased griddle or frying pan.

3. Serve with fruit, maple syrup, and cinnamon!

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Scramble with zucchini and sausage

Good morning, mountain paradise! This place is unbelievable.

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Can you imagine a more stunning view with breakfast?

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Everyone was cooking up a storm this morning.

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They made a huge batch of eggs and bacon.

I’d like to share a recipe for this delicious sugar detox mountain breakfast with you:

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1. Sauté sliced zucchini and chicken sausage in a bit of olive oil. Set aside once golden.

2. In the same pan, scramble eggs to absorb the flavor from the sausage and veggies.

3. Serve with paleo toast and sharp cheddar cheese.