When life gives you lemons….
This is the perfect morning starter, packed with the protein of eggs, vitamin goodness of the spinach and cheesy tangy sauce to fill a bit indulgent at 2 WEIGHT WATCHER POINTS PLUS! YUMMY!!! Yesterday morning was my first day trying this recipe and I loved it so much I had it again at dinner.
Egg Mug Florentine
PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs, <0.5g fiber, 2.5g sugars, 15g protein — PointsPlus® value 2*
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1/2 cup chopped fresh spinach
1 tsp. Dijonnaise
1 tsp. plain fat-free yogurt
Squirt of lemon juice
To make your sauce, stir to combine Dijonnaise, yogurt, and lemon juice in a small dish. Set aside.
Spray a large microwave-safe mug lightly with nonstick spray. Add just the spinach and microwave for 30 seconds. Blot excess liquid from spinach. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce, and enjoy!
MAKES 1 SERVING
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.
Number of Servings: 3
Nutritional Info Per Serving:
181 Calories, 2.7g Fat, 10mg Cholesterol, 361mg Sodium, 20g Carbs, 2.8g Fiber
My thoughts exactly…..as I eat my very first fake “turkey” this Thursday from Whole Foods.
Just in time for all those holiday recipes, everyone’s favorite spice…cinnamon
Great grocery list!!!
Apart from that, carrots are also good sources of vitamin B1, vitamin B2, vitamin B6, vitamin K, biotin, fiber, potassium and thiamine. Here are 7 health benefits of carrots for human body:
- Prevent Cancer
Many studies shown that eating carrots may help lower the risk of breast cancer, lung cancer and colon cancer. Recently, researchers have isolated a compound called falcarinol in carrots that may be largely responsible for anti-cancer benefits. Falcarinol is a natural pesticide found in carrots that protects roots from fungal diseases. In daily diet, carrots are almost the only source of these compounds. A study conducted on mice found that they were fed with either raw carrots or falcarinol have one-third lower risk of developing colon cancer than mice not fed by them.
- Improve Vision
The retina of the eye needs vitamin A to function, lack of vitamin A causes night blindness. Carrots are rich in beta-carotene, a substance which converted into vitamin A in the liver. In the retina, vitamin A is transformed into rhodopsin, a purple pigment that necessary for night vision. In addition, beta-carotene help protect against macular degeneration and the development of senile cataracts. A study found that people who eat most Beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.
- Prevent heart disease
Studies shown that a diet high in carotenoids are associated with a lower risk of heart disease. Also, it is believed that regular consumption of carrots reduces cholesterol levels. Soluble fiber in carrots can help lower blood cholesterol levels by binding with and removing bile acids, cholesterol triggers would be pulled out from the bloodstream to make more bile acids.
- Reduce the risk of stroke
According to research from Harvard University, people who ate more than six carrots a week are much less likely to suffer a stroke than those who ate only one carrot a month or more.
- Nourish Skin
Carrot has a strong cleansing properties that are effective in detoxifying the liver, so that the overall effective for acne that is caused by toxins from the blood. Carrot is also useful for treating uneven skin tones because of pigmentation. The vitamin A and other nutrients contain in carrot efficiently nourish the skin, prevent dry skin and other skin blemishes.
Carrots contain a lot of beta-carotene, which serves as an antioxidant that helps the body to fight the cell damage done to the body with dirt in the bloodstream and even oxygen. It also help slows down the aging of cells and various negative effect associated with aging.
- Dental Health
Carrots can even help clean your teeth, and is the best way to keep your mouth clean after meals. They act as natural abrasives, help in eliminate the sticky dirt from the teeth and stimulate gums. They also trigger a lot of saliva, which helps to scrub away stains on your teeth. Minerals in carrots helps to kill germs in the mouth and prevent tooth damage.
Carrot are really an amazing vegetable. There are many benefits of carrots and they are easy to add to your diet without much extra preparation. Carrots, as raw fruit juice or in cooked form are good for health.\
For Rachel…who is learning to love fruit.