Food Edition #2

Saw these tasty breakfast/early morning snack ideas and had to share
Enjoy

 source:https://blog.myfitnesspal.com

Baked Oatmeal Cups

Ingredients

• 1 medium (120 grams) banana, mashed
• 3 tablespoons honey
• 1 1/4 cups (100 grams) rolled oats (certified gluten-free if necessary)
• 1 large (30 grams) egg white 
• 1 1/2 cup (370 grams) plain Greek yogurt
• 1 1/2 cup (185 grams) fresh berries 

Directions

Preheat the oven to 320 degrees F (160 degrees C). Then, spray muffin tin cups with cooking spray. 

Mix the first four ingredients together until well-combined. Use a 1/4 cup measure to portion mixture into muffin tins. Press the mixture into muffin tin with the flat side of a spoon or with your fingers.

Bake the oatmeal cups for about 15 minutes or until the edges are brown. Allow to cool before handling. Serve with 1/4 cup plain Greek yogurt and 1/2 cup fresh berries.

Nutrition Information

Serves: 6 | Serving Size: 1 muffin sized granola cup  + 1/4 cup plain yogurt + 1/4 cup fresh berries

Per serving: Calories: 160; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 34mg; Carbohydrate: 31g; Dietary Fiber: 3g; Sugar: 18g; Protein: 9g

Nutrition Bonus: Potassium: 173mg; Iron: 5%; Vitamin A: 1%; Vitamin C: 9%; Calcium: 7%

Cheesy Cauliflower Biscuits

• 1 medium (590 grams) cauliflower head, leaves removed
• 3 cloves garlic, minced
• 2 large (50 grams, each) eggs
• 2 large (30 grams, each) egg whites
• 1/3 cup (95 grams) nonfat Greek yogurt
• 1/2 cup (60 grams) cheddar cheese, shredded
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Directions

Preheat the oven to 400°F.

Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

Remove from the pan, and set on a cooling rack.

Nutrition Information

Serves: 12 |  Serving Size: 2 biscuits

Per serving: Calories: 52; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 33mg; Sodium: 165mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 2g; Protein: 5g

Nutrition Bonus: Potassium: 225mg; Iron: 2%; Vitamin A: 1%; Vitamin C: 55%; Calcium: 3% 

 source:https://blog.myfitnesspal.com

Egg & Bacon Mini Casseroles

Ingredients

• 1 (10-ounce or 280-gram) package frozen chopped spinach, thawed
• 4 slices (35 grams per slice) 100% whole-wheat bread, cubed
• 2 tablespoons olive oil
• 1 cup (110 grams) shredded cheddar cheese
• 3 green onion stalks (35 grams), chopped
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• Black pepper, to taste
• 4 slices (110 grams) cooked bacon, chopped
• 5 large (50 grams each) eggs
• 1 1/4 cups (305 grams) low-fat milk

Directions

Preheat oven to 375°F (190°C). Spray one 12-well muffin tin (or two 6-well muffin tins) with cooking oil spray, and set aside.

Put thawed spinach into a mesh strainer, and squeeze out as much excess water as possible. Set spinach aside.

In a large mixing bowl, coat cubed bread with olive oil. Add spinach, cheese, green onions, garlic powder, salt, pepper and bacon. Toss the bread mixture until well combined. Divide the mixture evenly among the 12 muffin-tin wells.

In the same bowl, beat the eggs and stir in the milk. Pour the mixture over the bread in the muffin tin, trying your best to evenly divide the egg-and-milk mixture into each muffin well.

Bake the casseroles for 30–40 minutes, or until the bread on top is golden and crispy and the centers are set. Test by poking a skewer into one of the casseroles, and see if it comes out clean.

Allow casseroles to cool before serving.

Nutrition Information

Serves: 6 |  Serving Size: 2 mini casseroles (70 grams each)

Per serving: Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g

Nutrition Bonus: Potassium: 369mg; Iron: 11%; Vitamin A: 123%; Vitamin C: 22%; Calcium: 32%