Veggie Egg Muffins

Veggie Egg Muffins

These muffins are made with clean ingredients, they are easy to make, and perfect for a grab-and-go morning! This recipe is included in the Fueled & Fit EDGE 90-Day Challenge Program PREP DAY because of those attributes. This recipe is also low-carb, low-fat, and gives you a boost of protein to start out your morning. If you don’t like spinach or mushrooms, simply change those veggies out for ones you DO like.

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Veggie Egg Muffins
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Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
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Instructions
  1. Preheat oven to 350 degrees.
  2. Heat olive oil in large skillet over medium-high heat. Saute onion and garlic until they become tender (about 3 minutes).
  3. Add mushrooms to skillet and continue cooking until they begin to shrink (about 2 to 3 minutes).
  4. Toss in the spinach, season with salt and pepper, and continue to cook for another 2 or 3 minutes, or until spinach is wilted.
  5. Crack the eggs into a medium-size bowl, add the veggies to the egg mixture.
  6. Stir together and pour into a greased muffin tin.
  7. Bake for 15-20 minutes.
Recipe Notes

 

How to Cook Spaghetti Squash and Spaghetti Squash Lasagna Recipe

How to Cook Spaghetti Squash and Spaghetti Squash Lasagna Recipe

Spaghetti Squash

 

 

 

 

 

 

 

HOW TO COOK SPAGHETTI SQUASH

 

 

 

 

Remove the seeds first and disgard. (You can also clean them and cook just as you would pumpkin seeds!)

Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them into a bowl or onto a plate.

You can then store them for later use in a recipe calling for pasta (see below.)

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Spaghetti Squash Lasagna
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Prep Time 15 Minutes
Cook Time 45 Minutes
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Ingredients
Prep Time 15 Minutes
Cook Time 45 Minutes
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Instructions
  1. In a large skillet sprayed with cooking spray, sauté the chopped onion and spinach together over medium high heat. Cook until onion is translucent and spinach is completely thawed. Remove from pan and set aside.
  2. To the same skillet, add ground turkey (or chicken or beef), seasonings, and spaghetti sauce, cooking over medium high heat until meat is completely cooked through (no longer pink). Remove from heat.
  3. Add spinach and meat mixture together.
  4. Meanwhile, in a small bowl, mix together cottage cheese, parmesan cheese, and egg whites. Whisk until well combined.
  5. Prepare to assemble lasagna with spaghetti squash noodles, cottage cheese mixture, and ground meat mixture each in a separate bowl.
  6. Begin by layering half of the spaghetti squash in the baking pan. Follow with half of the cottage cheese mixture. Followed by half of the ground meat mixture.
  7. Repeat each layer one more time, ending with the ground meat layer.
  8. Top with the shredded mozzarella cheese.
  9. Bake for 35-40 minutes, or until cheese is lightly golden brown. Remove from the oven and let sit for about 10 minutes before cutting into 8 equal size lasagna portions.
Recipe Notes

 

Simple Chicken and Veggie Soup

Simple Chicken and Veggie Soup

This soup is great for the start of a new year when you need to begin a healthy meal reset. You should always have some on hand in the freezer, maybe prepped in individual portions for those times when you need to “start over” OR when you feel a cold coming on.  Why?  Because this dish is loaded with chicken for protein and lots of veggies for bonus nutrition. It is also particularly “lemony,” so it includes a huge vitamin C boost!!

This is also a great recipe to make your own…add other veggies or some potatoes. Don’t like that much lemon taste? Then, reduce the lemon.

This is a great “EDGE MEAL” due to its low-carb, low-fat, and VERY high-protein. Check out the Nutrition Fact Label below.

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Simple Chicken and Veggie Soup
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Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
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Ingredients
Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
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Instructions
  1. Melt butter in a large, heavy-bottomed pot over medium-high heat. Once butter is melted, add the onions and stir until translucent. Then add the celery, carrots, garlic, and bell pepper. Saute for 10 to 15 minutes, or until the vegetables start to brown a bit around the edges.
  2. Add the chicken, broth, salt, and pepper to the pot. Cover and simmer over medium-low heat for 30-40 minutes.
  3. Pull the chicken from the pot and shred with two forks or with the paddle attachment of a stand mixer. Add the chicken back to the pot then stir in the kale. Cook for 2-3 minutes until kale is fully wilted.
  4. Add the lemon juice and then taste soup for seasoning, adding additional salt and pepper if needed.
  5. Spoon into individual bowls and serve!
Recipe Notes

NOTE:  The BEST time to add greens is towards the very end of the cooking process. That way, they'll maintain their bright green color.

Tuna Cakes With Yogurt Sauce

Tuna Cakes With Yogurt Sauce

I love this recipe for lots of reasons! It’s one of our “SUPER STAR, EDGE MEALS” because….
It’s super budget-friendly since the base is canned tuna.
It’s low-carb, high-protein, and low-fat! So, they won’t cancel out your Fit for GOD workout!
It keeps you feeling satisfied, so no snacking necessary after you’ve had these for dinner (that high-protein content helps you out there).
It makes over 15 good-sized cakes, so you can make several meals from one batch…OR…make a double-batch and freeze some for later, so great meal prep dish!
And finally, it’s delicious!!!

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Tuna Cakes With Yogurt Sauce
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Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
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Ingredients
For The Tuna Cakes:
For The Spicy Lemon Yogurt Sauce:
Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
For The Tuna Cakes:
For The Spicy Lemon Yogurt Sauce:
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Instructions
For The Tuna Cakes:
  1. Preheat oven to 425.
  2. Empty 4 cans of tuna into a large strainer over the sink, and let them drain while you prepare the following ingredients.
  3. Sauté onions in olive oil for about 8 minutes in a sauté pan, until translucent. Set aside and let cool.
  4. While the onions are cooking, in a large mixing bowl, add Greek yogurt (or almond milk yogurt), lemon juice, salt and pepper and whisk until combined. Then add cilantro and peppers to the mixture.
  5. Add the tuna, beaten eggs, cooked onions and almond meal, and mix gently.
  6. Using a 1 1/2 inch scoop (or your hands), form the mixture into balls and place on a parchment-lined baking sheet.
  7. If you are freezing the tuna cakes, leave them on the baking sheet and place them in the freezer. Once firm, store them in a re-sealable freezer bag until needed.
  8. To finish the cakes, bake on 425 for about 20 minutes, just until they start to crisp and become golden.
For The Spicy Lemon Yogurt Sauce:
  1. Combine all ingredients in a small mixing bowl, and whisk thoroughly. Adjust salt and pepper to taste.
Recipe Notes

 
If you are freezing the cakes, leave them on a cookie sheet and place them in the freezer for a few hours. Once they have firmed up, you can transfer them to a resealable storage bag. When you want to cook them, place them back on a baking sheet while still frozen, and allow them to thaw in the fridge for at least 4-5 hours. Then proceed with baking per the instructions.

 

Cream of Tomato Soup

Cream of Tomato Soup

This soup will quickly become one of your go-to’s when you want something hot and homemade, so make a double batch and keep some in your freezer! It’s healthy and oh-so-tasty!!!

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Cream of Tomato Soup
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Prep Time 15 Minutes
Cook Time 30 Minutes
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Ingredients
Prep Time 15 Minutes
Cook Time 30 Minutes
Servings
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Ingredients
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Instructions
  1. Warm olive oil in large pan, add onion and garlic and saute for 2-3 minutes.
  2. Add the carrots and potato and saute for about 8 minutes.
  3. Add the remaining ingredients, except the cream and basil.
  4. Bring to a boil and then cover and simmer for about 30 minutes.
  5. Blend in food processor or with a stick blender until smooth. (If using a blender, be careful when placing hot ingredients in it.)
  6. Add the cream and basil and reheat, but do not bring to boil.
  7. Serve with a sprinkle of fresh basil and drizzle of cashew cream on top.
Recipe Notes

 

Pumpkin Soup

Pumpkin Soup

This is a classic, easy pumpkin soup recipe that is very fast to make. Everything you need, none of the unnecessary frills. The extra flavor in this recipe is the broth, mixed with onion and garlic. It makes all the difference!

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Pumpkin Soup
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Prep Time 10 Minutes
Cook Time 15 Minutes
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Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
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Ingredients
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Instructions
  1. Place the pumpkin puree, onion, garlic, broth, and water in a pot. Bring to a boil, uncovered, then reduce heat and let simmer.
  2. Remove from heat and use a stick blender to blend until smooth. If you don't have a stick blender, use a blender.
  3. Season to taste with salt and pepper. Still through almond milk and serve.
Slow Cooker Chicken Cacciatore

Slow Cooker Chicken Cacciatore

This is another great slow cooker recipe!  The sweet aroma of bell peppers simmering slowly with onions and chicken in crushed tomatoes will make your home smell great and like you’ve been cooking all day! Serve this over cauliflower rice, quinoa, or challenge friendly pasta (like quinoa pasta!) to keep it Diet Level friendly!

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Slow Cooker Chicken Cacciatore
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Prep Time 5 Minutes
Cook Time 4 Hours
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Prep Time 5 Minutes
Cook Time 4 Hours
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Instructions
  1. Season chicken with salt and black pepper and place in the slow cooker.
  2. Pour tomatoes over the chicken, top with onions and peppers, add oregano, bay leaf, salt and pepper, give it a quick stir and cover.
  3. Set crock pot to HIGH for 4 hours.
  4. For the last hour of cooking, remove lid and keep the crock pot on HIGH to help it thicken.
Slow Cooker Spanish Chicken Stew

Slow Cooker Spanish Chicken Stew

This recipe is easy to prep and, although the ingredient list looks lengthy, it is also economical. Serve this with a side salad and you’ve got dinner on the table!

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Slow Cooker Spanish Chicken Stew
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Prep Time 10 Minutes
Cook Time 4 Hours
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Prep Time 10 Minutes
Cook Time 4 Hours
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Instructions
  1. In 3-1/2 or 4-quart slow cooker, combine chicken, potatoes, onion, garlic, thyme, salt, and black pepper.
  2. Add tomatoes and broth.
  3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
  4. If using low-heat setting, turn to high-heat setting at 7 1/2 hours and stir in red bell pepper and olives. Cover and cook for 30 minutes more.
Cauliflower Jalapeno Fritters

Cauliflower Jalapeno Fritters

You can make these fritters ahead in big batches and freeze them, crisping them up in the oven again just before serving. You can serve them with cashew cream or cashew yogurt for dipping or they are good just plain.

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Cauliflower Jalapeno Fritters
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Prep Time 15 Minutes
Cook Time 30 Minutes
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Fritters
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Prep Time 15 Minutes
Cook Time 30 Minutes
Servings
Fritters
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Instructions
  1. Steam the cauliflower for about 10 minutes, or until very fork tender.
  2. Meanwhile, mix together all remaining ingredients save for avocado oil. Let the cauliflower cool slightly (so you don't end up with scrambled eggs) before using a wooden spoon to mix it into the egg mixture, mashing it as you go. You should end up with a lumpy looking batter — bits of cauliflower are great, but you want the egg and flour to be evenly distributed.
  3. Heat a large frying pan over medium heat, then coat the bottom lightly with avocado oil (or other high-heat oil of choice).
  4. Using two teaspoons, spoon batter into pan, pressing each fritter flat with the back of your spoon.
  5. Cook for 2-3 minutes on each side, or until you see the edges begin to turn golden. Transfer to paper towel. To keep warm, store in oven at 200°F until ready to serve.
Recipe Notes

These can be made ahead and frozen. Simply transfer directly from the freezer to a 350°F oven and reheat until crispy again.

Smashed Potatoes

Smashed Potatoes

These smashed and roasted new potatoes aren’t a super-fast dish to make since they take a while to bake, but they’re so, so good that I recommend you make a double batch and simply re-heat them in an oven or toaster oven to enjoy for a few meals!

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Smashed Potatoes
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Prep Time 10 Minutes
Cook Time 45 Minutes
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Ingredients
Prep Time 10 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
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Instructions
  1. Preheat oven to 400 degrees F.
  2. Bring a pot of water to a boil, then boil the potatoes for 15 minutes, until fork tender. Remove from heat and drain the potatoes.
  3. While the potatoes boil, slice the onion and smash and roughly chop the garlic, toss them in a large mixing bowl with 3 tbsp each butter or ghee and extra virgin olive oil. Season with plenty of salt and pepper and the dried oregano or any other seasoning you like.
  4. When the potatoes are boiled, place them on a rimmed baking sheet, then smash each one flat with either a fork or a mallet. Toss the onion mixture in with the potatoes, then spread it out evenly on the sheet.
  5. Roast for about 30 minutes or until brown and crispy.
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