Tag: Recipes

High-ish Protein Blueberry Oatmeal Bake
Clean Living · Recipes

High-ish Protein Blueberry Oatmeal Bake

Sarah

I was trying to find ways to add some oat fiber to our diet because high protein can be fiber-light (even though I put a lot of vegetables in our dinners). Usually, I eat eggs or cottage cheese for breakfast, so why not combine that with oats? It’s not as high in protein as I would like, but it is far more than eating baked oatmeal. And that is the key here: I miss eating oats. I use Daisy brand cottage cheese in the recipe, as it has a straightforward list of ingredients, with no gums added. As for the blueberries, I used fresh. You can use frozen food, but you may need to add a few more minutes of baking time.

It’s delicious served chilled as well. It’s moist and is almost like having dessert (probably because I so rarely consume sugar now that maple syrup is craveable). You can swap in honey as well.

To increase the protein count, I would serve it with Greek yogurt, either plain or a sugar-free variety, which would double the count.

High-ish Protein Blueberry Oatmeal Bake

Ingredients:

Directions:

Preheat oven to 350°, lightly oil an 8×8 baking dish.

Add all ingredients except blueberries to a high-speed blender and process until smooth.

Scrape into the prepared dish and stir in 1 cup of the blueberries. Smooth out the top, then sprinkle the remaining blueberries on top.

Bake for about 30 minutes, until the top is set and golden brown on top.

Enjoy warm, or let cool and refrigerate. Reheat for about a minute in the microwave.

Makes 4 servings.

Nutritional Stats:

216 Calories / 5 grams Fat / 12 grams Protein / 2 grams Fiber / 12 grams Sugar / 28 grams Carbs

~Sarah

Instant Meals In A Jar: Cheesy Pulled Pork
Prepping · Recipes

Instant Meals In A Jar: Cheesy Pulled Pork

Sarah

This is a high-protein/low-carb instant meal recipe; I have included the nutritional stats below the recipe.

Pulled pork isn’t used as commonly as freeze-dried chicken in recipes, but it is an excellent source of lean protein. Every ½ cup (dry) contains 16 grams of protein, which packs a nice punch. One tip on pulled pork is to break it up if it has large pieces. It breaks apart easily, so you will have even rehydration.

Cheesy Pulled Pork

Ingredients:

Directions:

Pack ingredients in a pint mason jar or a mylar bag. For longer-term storage, add a desiccant or oxygen absorber and seal. (Discard the packet before cooking.)

To prepare:

Add 1½ cups of boiled water, seal, and sit for 15 minutes. Stir well.

Serves 1.

Nutritional Stats:

497 Calories / 30 grams Fat / 49 grams Protein / 6 grams Carbs

Note:

While I link to commercially freeze-dried ingredients, these “instant meals” work great if you produce your own freeze-dried ingredients.

From February 1st to 28th, use code “LOVE100” to save an extra $100 on Harvest Right freeze-dryers!

~Sarah

Morning Scramble Egg Bake
Clean Living · Recipes

Morning Scramble Egg Bake

Sarah

I was in the mood for a vibrant veggie-packed egg bake that wasn’t egg bites, and this came out perfectly. The veggies still had a bit of crunch. If you don’t like that, you can saute the veggies first, letting them cool before adding them to the egg step.

You want a dryer, salty cheese for the topping, but not mozzarella; you want where it melts during baking but keeps its shape.

Freeze-dried raw eggs work well in this recipe; rehydrate for about 15 minutes before using them.

Morning Scramble Egg Bake

Ingredients:

  • 6 large eggs
  • Half an onion, diced
  • 1 bell pepper, seeded and diced (red, yellow, or orange)
  • Handful bok choy, kale or spinach leaves, finely chopped
  • 6 slices uncured Canadian bacon, finely chopped
  • Pinch fine sea salt
  • 5 ounces queso fresco cheese, feta, or paneer cheese

Directions:

Preheat oven to 350°; lightly oil an 8″ x 8″ glass baking pan with olive or avocado oil.

Whisk the eggs and stir in all ingredients except the cheese.

Pour into the pan and smooth out. Crumble the cheese over the top.

Bake for about 35 minutes or until set and browned on top.

Enjoy warm, or let cool and chill. Reheat for 1:30-2 minutes in the microwave.

4 servings.

~Sarah

Rich Bread Machine Rolls
Recipes

Rich Bread Machine Rolls

Sarah

The boys prefer rolls to bread for lunches, so I often try new recipes. These rolls are enriched with butter and egg, giving a rich roll.

Rich Bread Machine Rolls

Ingredients:

  • 1 cup water
  • 2 Tbsp unsalted butter, diced
  • 1 egg
  • 400 grams all-purpose flour + more as needed
  • ¼ cup granulated sugar
  • 1 tsp fine sea salt
  • 1 Tbsp dry active yeast

Directions:

Add ingredients in the order listed to the Zojirushi bread machine or as directed for other bread machines. (Zoji machines have a warming cycle; if using a brand that doesn’t use a room-temperature egg, use water at the temperature called for and melt the butter.)

Select the dough cycle. During the first kneading, check the dough for wetness. If necessary, add a bit more flour. The dough cycle on Zojirushi machines takes 1 hour and 50 minutes.

Near the end of the time, preheat a heating pad to medium. Lightly oil a 9″ x 13″ glass baking dish with avocado or olive oil, and let it warm on the pad.

Lightly flour a work surface. Punch the dough out and shape it into a rectangle. Cover with plastic wrap and let it rest for 10 minutes.

Cut dough into 14 to 15 pieces, gently shape into balls, and place in the baking dish.

Spritz a piece of plastic wrap with a bit more oil and cover the rolls.

Let rise for 40 minutes on the heating pad.

In the last 10 minutes, preheat the oven to 375°.

Uncover the rolls, and bake for 15 minutes or until golden on top.

Let cool on a rack, or serve warm. If storing, once fully cooled, stash in a glass container or ziptop bag. Eat within 24 hours for the best taste, or wrap and freeze.

~Sarah

High Protein Low Carb Bacon Egg Bites
Clean Living · Recipes

High Protein Low Carb Bacon Egg Bites

Sarah

Once or twice a week, I make Kirk a batch of egg bites to have an easy breakfast or lunch when he breaks his fast.

I had gotten very frustrated using my muffin tins. Even though I would lightly oil them with avocado oil, they would stick to the pans and fried on them. I would have to use a thin silicone spatula to get them out. Then it would take 2 to 3 times washing the tins to get the egg off, fried on so bad I would have to use the dishwasher. I prefer not to use the dishwasher for baking pans, which lowers their lifetime. My main muffin tin is so sad-looking; I will likely toss it soon.

I decided to try disposable pans, even though it bugs me to toss items. (However, if they were washed, I could recycle them, so they sat better.)

I picked up a 20-pack on Amazon for $15.99, making each tray 80 cents. This is far cheaper than the local grocery store, where a 3-pack is nearly $5.

How did they work? Better than I had hoped! After cooling for 10 minutes, the egg bites popped from the sides, and I easily used a small butter knife to pop them out. They did not fall apart, and they were not fried at all to the tins! This was worth it.

On the bacon: Yes, bacon is not healthy food. It is preserved and salty. Usually, I pick better meat choices, but darn it, I wanted bacon this time. I tend to use precooked bacon, as it is considerably less fat and not all greasy. On average, it is 40% less! I much prefer that.

You can, of course, cook up a rack of uncured bacon till crispy, then blot the fat off and chop it up.

High Protein Low Carb Bacon Egg Bites

Ingredients:

  • 6 large eggs
  • 3 cups egg whites
  • 1 cup shredded mozzarella cheese
  • 1 bag chopped bacon (used 2.8 ounces)

Directions:

Preheat the oven to 350°. Lightly oil 3 6-count muffin tins with avocado oil and place them on rimmed baking sheets.

Whisk the eggs and egg whites together.

Divide the cheese between the tins.

Pour the egg mixture over it, about a ¼ cup per tin.

Sprinkle the bacon on top.

Bake for about 25 minutes, until set. Remove, let cool for 10 to 15 minutes, and then pop out.

Chill uncovered in storage containers, then cover tightly.

3 egg bites in a serving, reheat in the microwave for about a minute.

Makes 18 egg bites.

~Sarah