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Everything Bagel Egglife Wrap with Salmon, Spinach and Cream cheese

Everything Bagel Egglife Wrap with Salmon, Spinach and Cream cheese

In search of a low-carb wrap with lots of flavor? Egglife Wraps are eggsactly what you’re looking for! I received free samples to trial in a recipe contest.

You’ll be glad to know they’re available at Aldi or Fresh Thyme if you’re in Cincinnati. Nationally, you can find them here: Sprouts, HyVee, Mariano’s, Fresh Thyme, Cub Foods, Coborn’s, Festival Foods, Pick n’ Save, Smith’s, Fry’s, Shaw’s, Star Market, Safeway Mid-Atlantic, Safeway Portland, Schnuck’s, Smart & Final, and Amazon Fresh

Nutritional Notes

Egglife wraps are made from egg whites plus a few other ingredients. They’re grain-free and have a light, fluffy texture. From a nutritional standpoint, Egglife wraps are rock stars: 35 calories, 6 grams of protein, 0 saturated fat, 0 cholesterol, 0 carbs and a mere 140 mg of sodium. This is no yolk!

Flavors

Egglife wraps come in 5 delicious flavors including original, Italian style, everything bagel, Southwest style and rye style. Use them any way you’d use a regular tortilla- as a wrap, for a quesadilla, pinwheel sandwiches and more.

I made this tasty wrap with just 5 ingredients. It made for an eggcellent lunch!

Everything Bagel Egglife Wrap with Salmon, Spinach and Cream Cheese

Ingredients

1 Everything bagel Egglife wrap

2 Tbsp. whipped cream cheese

1/2 cup (or 1 handful) baby spinach leaves

1 Tbsp. canola or olive oil

Pinch of salt and pepper

3 ounces fresh or frozen salmon (thawed)

Directions:

  1. Preheat your oven to 400 degrees.
  2. Heat 1 Tbsp. canola oil to medium high heat in large oven-safe skillet.
  3. Season the salmon with salt and pepper then sear it in the oil for 1 minute.
  4. Transfer the skillet to the oven and bake the salmon for 8 to 10 minutes until desired doneness achieved.
  5. While the salmon cooks, place the Egglife wrap on a plate and spread 2 Tbsp. of cream cheese on it.
  6. Place the baby spinach leaves over the cream cheese.
  7. Once salmon is done cooking, allow it to rest for 3 minutes before cutting into strips.
  8. Place salmon strips over the spinach.
  9. Fold and enjoy!

Makes 1 wrap.

Notes: Pouched salmon may be substituted for cooked salmon to reduce cooking ‘thyme’. Check out Egglife’s web site for coupons and more recipe ideas. egglife – Wraps made with cage free eggs, not flour. (egglifefoods.com)

 

Super Bowl Sunday Turkey and Vegetable Soup!

Super Bowl Sunday Turkey and Vegetable Soup!

Truth be told, we don’t watch much sports here. My husband was never one of those guys that knew when the “big game” was on or could carry a conversation about football to save his life. I grew up with 3 sisters and a brother that ran track, but beyond catching a little bit of the Brown’s game on Sundays with my dad, we just didn’t watch much football. Sad but true.

But alas- here we are. The big game is on today! It’s Super Bowl Sunday! In a house where food trumps sports, I’ll have a souper bowl Sunday instead. This seems appropriate as it’s about 20 degrees in the Queen city today. Soup just feels right.

As you may have read my other posts, you know I despise food waste. I try to limit how much I cook, but we inevitably end up with leftovers. Recently, a friend passed on a 20 lb turkey she had frozen for Thanksgiving and didn’t use. Twenty pounds of turkey is A LOT for a family of four. We cooked it, ate what we could and froze the rest.

I made some potatoes along with it, but my girls must not have been in a potato mood. You never know with teenagers. I opted for boiled, seasoned potatoes over mashed and they weren’t buying them. More leftovers to use!

If you’ve got an Instant pot, this soup is a snap. You can use leftover chicken if you don’t have turkey on hand. Any vegetables will do, but I almost always start with mirepoix- onions, celery and carrots. Recipe below:

1 Tbsp. olive or canola oil

1/2 white or yellow onion, diced

2 large carrots, peeled and cut into coins

2 celery stalks, chopped

1 tsp. dried Italian seasoning

1 cup leftover turkey or chicken, cut into 1″ chunks

2 medium potatoes, peeled and cubed

1 cup frozen mixed vegetables

6 cups chicken or vegetable stock

Salt/pepper to taste

Directions.

  1. Set your Instant pot setting to sautee and cook the onions, carrots and celery for 5 minutes stirring frequently. Add the Italian seasoning to coat the vegetables.
  2. Change the setting to soup and add the turkey, potatoes, mixed vegetables, and chicken stock.
  3. Close the lid, set the pot to airtight and let the soup cook. Release the steam when done and serve.
  4. Salt and pepper to taste.
  5. Soup should be eaten within 3 days or frozen.

Makes 6 servings. 

Vegetarian Cajun spiced white bean soup

Vegetarian Cajun spiced white bean soup

In search of something different to make, I sought my spice rack for inspiration. When the weather dips below 30 degrees, soup is always welcome in my house.

I made this vegan bean soup in my Instant Pot, but it can easily be made on the stove. The only spices I used were Cajun spice (Old Bay or other brand will do) and dried thyme. My daughter dislikes cooked carrots, so I left them out and used diced orange peppers instead for color.

You can add diced tomatoes to the soup, too- but I used tomato sauce instead since I was out of tomatoes. If you prefer more protein in your soup, try diced chicken or turkey, shrimp or turkey kielbasa. The soup was really delicious without meat. I add garlic later when I cook it to prevent it from browning too much.

This soup is a good source of vitamin C, potassium and fiber from the veggies and beans. If you’re concerned about sodium, use low-sodium chicken or vegetable broth, or reduce it further by using water for broth. You won’t be disappointed.

Ingredients

1 Tbsp. olive oil

1 small red onion, chopped

3 celery ribs, cleaned and chopped

1 orange or red bell pepper, diced

1 tsp. Cajun spice seasoning

1 tsp. dried thyme

1 clove garlic, mined

2 (15 oz) cans cannellini or other white bean (Navy, Great Northern), drained and rinsed

1 (8 oz) can tomato sauce

4 cups chicken or vegetable broth

Directions

  1. Place your Instant Pot on sautee mode and add the oil.
  2. Sautee the onions, celery and peppers for 3 minutes, then add the Cajun seasoning and thyme.
  3. Coat the vegetables in seasoning, then add the minced garlic and cook another 2 minutes.
  4. Turn the Instant Pot to soup mode and add the beans, tomato sauce, and broth.
  5. Close the lid of the pot, lock the release valve and let the soup cook until the cycle is complete.
  6. Release the steam and eat!

Makes 6 servings.

Easy, delicious turkey chili

Easy, delicious turkey chili

Now that the cooler temps are here to stay, it’s ‘thyme’ to cook your favorite comfort food. One of mine is chili. I’ll admit when I was a kid, I despised beans in my chili. Maybe it was the texture, but I did whatever I could to pick them out.

Fast forward several years, I eat beans at least 3 times per week. They’re cheap, versatile and about the healthiest thing you can add to your diet.

Research shows that beans and lentils are satiating- meaning, they keep you feeling fuller, longer between meals. They’re a good source of protein as well as fiber. Chili without beans is just not done here!

I started using ground turkey in my chili a few years ago to reduce my red meat consumption. I use ground turkey that’s 93% lean because it’s half the fat of 85% lean and still has a juicy texture. If you use ground turkey breast (99% lean), be sure to add plenty of liquid (sauce) in your recipe or your chili will be very dry.

While I still enjoy a good burger or steak now and then, increased red meat intake is linked with plenty of chronic diseases (diabetes, heart disease and colon cancer) to name a few. I don’t miss it at all in my chili or tacos.

The beauty of this recipe is how quickly it’s made as well as the freezer factor. Chili can be made in small or large batches and freezes really well. You can keep chili in the freezer for 3 to 6 months and thaw and microwave when ready to use. Below is my delicious recipe!

Ingredients

1 pound ground turkey (93/7)

1/2 white or yellow onion, diced

1 tsp. chili powder

1 1/2  tsp. ground cumin

1 tsp. oregano

1 tsp. salt

1 clove garlic, minced

1 (10 oz) can of diced tomatoes with green chilis (or 1 cup salsa)

2 (8 oz) cans tomato sauce

2 cans kidney or pinto beans, drained and rinsed.

Shredded cheddar cheese (optional)

Chopped cilantro (optional)

Directions:

  1. In a large soup pot or pan, brown the ground turkey and drain the fat.
  2. Add the onions, chili powder, cumin, oregano, salt and garlic and cook with the turkey for 5 minutes until the onions are soft and the meat is coated with spices.
  3. Add the diced tomatoes, sauce and kidney beans.
  4. Simmer the chili on low for 20 minutes until beans are soft.
  5. Adjust spices to taste.
  6. Serve with shredded cheese and chopped cilantro (optional).

Makes 8 servings.

Indian spiced sauteed cabbage and green beans

Indian spiced sauteed cabbage and green beans

I’m always looking for tasty ways to season veggies since it’s the one food group my family doesn’t seem to “seek out”. Fruit? No problem. We’ll burn through 5 bananas and a bag of apples in 2 to 3 days. Dairy? Same thing- cheese, yogurt and milk get consumed quickly.

Vegetables don’t go so fast in our house. But, we’re not alone. Did you know that only 9% of US adults eat the recommended number of vegetable servings per day? That means 90% of us do not!

It’s not that I don’t cook them or serve them raw. I do! Salads are popular in the summer. One daughter loves grape tomatoes, the other prefers bell peppers. But once fall and winter hit, I’m more inclined to want something served warm.

You don’t need much to make vegetables more delicious. Aromatic vegetables like onions and garlic bring out their flavor as does lemon zest or balsamic vinegar.

Over the weekend, I made this cabbage dish that I’ll be repeating! Cabbage is part of the brassica family that includes broccoli, kale and cauliflower. A nutritional powerhouse, cabbage is a great source of vitamin K (which helps with blood clotting and bone health) as well as sulforaphane- a powerful phytochemical that helps fight cancer. Cabbage is also inexpensive and available in most markets.

Green beans and jalapeno peppers are a source of vitamin C, as is the cabbage. They added some great color and texture. I added some sliced white onions for flavor as well.

Ingredients:

2 Tbsp. canola or corn oil

3 cups purple cabbage, sliced

1/4 white or yellow onion, chopped

1 cup green beans, cleaned and broken in half

1 jalapeno pepper, diced

1 clove garlic, minced

A dusting of each:

cumin

cinnamon

turmeric

curry powder

ginger powder

salt to taste

Directions:

  1. Heat oil in a large skillet or sautee pan.
  2. Add onions, green beans and jalapeno peppers and cook for 3 minutes.
  3. Add cabbage, minced garlic and one “dusting” of cumin, cinnamon, turmeric, curry powder, ginger powder and salt.
  4. Toss to coat the vegetables and cook another 2 to 3 minutes.
  5. Serve hot as a side dish or over rice.

Makes 4 servings.

 

 

Rolled oats with pumpkin spice, ground flaxseed and almonds

Rolled oats with pumpkin spice, ground flaxseed and almonds

I’m known for scouring my cupboards and frig and coming up with random meal ideas. Today, a friend stopped me and asked about how to lower cholesterol in her 12-year old daughter. She mentioned it was familial and we had a nice conversation about what to eat and what to limit. No one wants to limit their child’s diet too much, but I see these opportunities as addition rather than subtraction.

Soluble fiber!

One of the best foods to include in your diet if you’ve got high cholesterol are foods high in soluble fiber. This type of fiber forms a soft/gummy gel and helps to bind cholesterol and get it out of the body (yes, through poop!). Think of it acting like a lint roller through your gastrointestinal tract.

Soluble fiber is found in oats, barley, dried beans and lentils, ground flaxseed and the flesh of fruit. Most of us don’t eat enough of it (self included). Our conversation reminded me that I need to increase my intake, too. Women need 25-30 grams of fiber daily and men need 38 to 40 grams per day.

Although the pre-sweetened packaged oats are convenient, I prefer the old fashioned, giant cylinder of oatmeal because it’s cheaper, less processed, has zero sugar AND I can add anything to it for more versatility. I like to add oddball ingredients (like tumeric) in my recipes to give them a slightly different flavor and boost nutritional content. I had a bag of ground flaxseed that hadn’t been opened, so I decided to toss that in as well. Here’s what I came up with today.

Ingredients

1/2 cup old fashioned rolled oats

1 Tbsp. ground flaxseed

1/2 tsp. pumpkin spice

1/4 tsp. tumeric

1 tsp. almond slivers

drizzle of maple syrup

Directions

  1. In a microwave safe bowl, add the oats and ground flaxseed with 3/4 cup water.
  2. Microwave the oats for 2 minutes until all the water is soaked up.
  3. Stir in pumpkin spice, tumeric and the almond slivers.
  4. Drizzle with maple syrup or honey and eat!

Makes 1 serving.

 

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