Registered Dietitian Nutritionist

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© 2019 by Kathy Garvey. Proudly created with Wix.com

 

KATHY GARVEY, MS, MBA, RDN

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Tired of the same old eggs or cereal for breakfast?  Change it up with this healthy, veggie-loaded option!

Breakfast Peppers

2 servings

  • 1 large bell pepper

  • 4 strips turkey bacon, cut into 1/2 " sticks

  • 1/4 teaspoon of garlic

  • 2 Tbsp diced tomato

  • 1/2 cup of chopped spinach

  • 1/4 tsp black pepper

  • 1/8 tsp salt

  • 2 eggs

  • 2 egg whites

  • 1 Tbsp of milk or alternative milk (almond/soy/cashew)

  • 1/2 cup low-fat cheddar cheese

Directions

1. Preheat the oven to 375 degrees.

2. Cut pepper in half lengthwise, removing seeds.

3. Spray a baking sheet with non-stick spray and place the peppers skin-side up on the baking sheet.  Roast peppers for about 9 minutes, then remove and place open side up.

4. While roasting peppers, Cook the bacon over medium heat until crispy and remove to a paper towel to drain.

5.  To the same pan, add the garlic, tomato, and spinach, cooking until the spinach is slightly wilted.  Remove from pan and set aside.

6. In a medium bowl,...

As Fall approaches, we all crave some warm, delicious comfort food.  Dishes like Macaroni and Cheese always top the list of requested dinners.  I usually hesitate since it leaves a lot to be desired nutritionally, but I finally found some  healthier versions both the kids and I can agree upon from the Daily Burn.  Check them out here:

https://dailyburn.com/life/recipes/healthy-mac-and-cheese-recipes/

Here is my personal favorite with eggs!

Mac and Cheese Scrambled Eggs Recipe

Serves 6, Total time 20 minutes

Ingredients

2 large eggs
6 ounces nonfat evaporated milk
1/2 teaspoon hot sauce
Salt to taste
1 teaspoon dry mustard
8 ounces whole-wheat elbow macaroni
3 cups egg whites
2 tablespoons unsalted butter
8 ounces reduced-fat sharp cheddar, shredded
6 slices turkey bacon

Preparation

  1. In a small bowl, whisk together the whole eggs, milk, hot sauce and mustard. Salt to taste. Set aside.

  2. Bring 2 quarts of water to a boil in a large pot. Add the pasta and cook until al d...

Are your mornings as hectic as most?  Most people struggle to find time for a healthy and end up grabbing some toast and running out the door or skipping it altogether.  Eating something for breakfast is usually better than skipping, as that first meal of the day can get your metabolism going and give you some energy. 

I often encourage clients to include protein in their breakfast for to boost their morning concentration levels and keep them more satisfied until the lunchtime meal.  My new favorite is Egg Muffin Cups.  You can make these ahead with a muffin tin and then freeze 1 or 2 in a ziplock for a quick breakfast.  Just grab and heat microwave for 1 minute and you are out the door !

Ingredients

• 1 bell pepper, diced *

• 1/4 red onion, diced * 

• 1 cup diced baby tomatoes, diced *

• 1 big handful spinach, chopped *

• 12 eggs, whisked together in a large bowl

• 1/2 teaspoon salt

• 1/4 teaspoon garlic powder

• black pepper 

 - 1/3 cup shredded cheddar cheese (optional...

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