Cauliflower Crust

By now, y’all know my love for pizza…but it is not something I eat very often because it leaves me feeling bloated and lays heavy on my stomach.

However, my FAVORITE alternative is cauliflower crust, and I am so excited to finally share my recipe with you all!

I am sharing my “mini” crusts so the hubs and I can put our own toppings on each, but you could totally make one large pizza crust.

Why cauliflower crust? I have no issues with whole wheat crusts, in fact, I make scratch whole wheat crusts every other month and store in the freezer for quick meal options. However, I love cauliflower crusts because it is another way for me to get vegetables in my diet. Vegetables = fiber + vitamins + minerals + happy gut 

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What’s more is adding even MORE veggies to top my cauli crust for a fully satisfying meal. Here’s the #deats.

 

Cauliflower Crusts

  • Servings: 3 servings
  • Difficulty: easy
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Ingredients:

  • 1 medium head of cauliflower
  • 1/4 cup egg whites (or 1 whole egg)
  • 1/2 cup mozzarella cheese
  • 1/2 teaspoon basil
  • 1/4 teaspoon oregano
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic salt
  • 1 teaspoon nutritional yeast (optional)

Directions:

  1. Preheat oven to 450 degrees.
  2. Line cookie sheet with parchment paper.
  3. Wash and chop cauliflower into small florets. Add to food processor or high powdered blender and pulse until reaches grain-like texture. **You can skip this step by purchasing pre-riced cauliflower in the frozen section.
  4. Add cauliflower to a microwavable safe bowl and microwave for 4-5 minutes. Allow to cool.
  5. Once cooled, using a cheesecloth or dish towel, squeeze as much water out of cauliflower as possible. The more moisture taken out, the better and crispier crust you will have.
  6. In a medium bowl, add drained and cooled cauliflower, egg whites, cheese, and seasoning. Incorporate well.
  7. Form “dough” into two separate balls (or one large).
  8. Place cauliflower dough balls on greased parchment paper and press into pizza crust shape.
  9. Bake at 450 degrees for 15 minutes, then flip sides and bake for an additional 15 minutes.
  10. Top with favorite pizza toppings OR allow to cool and freeze for a quick meal during the week.
  11. Enjoy!

 

Have you ever tried cauliflower crust? What did you think?

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Green Smoothie Bowl

Smoothie bowls are one of my favorite sweet treats that fuel my body with vitamins, minerals and fiber to get me through the afternoon. What’s more is topping it off with extra nutrient dense goodies to change the flavor and texture of my midday snack.

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Today’s recipe for #nationalnutritionmonth is a green smoothie bowl just in time to bust out for St. Patrick’s day coming up!

 

Green Smoothie Bowl

  • Servings: 1 serving
  • Difficulty: easy
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Ingredients:

  • 1/2 frozen banana
  • 1/2 cup frozen pineapple
  • 1 cup fresh spinach
  • 1/2-2/3 cup of unsweetened almond milk
  • ice cubes as needed if smoothie bowl is not a thick consistency to your liking

Directions:

  1. In a high powered blender, add banana, pineapple, spinach and almond milk.
  2. Blend until smooth.
  3. If consistency is too thin, add some ice cubes to make smoothie a thicker consistency.
  4. Add favorite toppings! (I like granola, fresh fruit, and peanut butter)

Other topping suggestions: 

  • dark chocolate chips
  • chia seeds
  • ground flax seed
  • coconut flakes (unsweetened)
  • dried fruit (limit to 1/4 cup)
  • chopped nuts
  • cinnamon
  • pumpkin seeds
  • pomegranate seeds

 

What are you favorite smoothie toppings?

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Chickpea Skillet Pizza

Inspired by Dawn Blatner  , RD, I tried making a cast iron skillet pizza using chickpea flour for the crust.

I’m not gonna lie…I was intimidated to try this recipe because I have never used chickpea flour before…nor have I seen it in any of my local grocery stores…

However, I was able to find a bag of dry chickpeas that I just popped in my nutribullet and blended until a fine flour-like powder. Pretty thrifty 🙂

Why Chickpea Flour?: While wheat flour is an okay option for pizza crust pending you have no allergies or intolerance’s to gluten, chickpeas are more nutrient dense. Still technically a “starchy” legume, chickpeas are naturally high in fiber and are a plant source of protein. Nutritionally speaking, you get a “bang for you buck” when choosing chickpea flour as opposed to white or whole wheat.

Anyways, on to the recipe.

*Note: Adapted from Dawn Blatner’s version through instagram (@djblatner).

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Chickpea Skillet Pizza

  • Servings: 10-12
  • Difficulty: easy
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Ingredients:

  • 1/3 cup Chickpea Flour (I made my own grinding up in a high powered blender)
  • 1/3 cup Water
  • 1/4 teaspoon Salt
  • 1 tablespoon Garlic Powder
  • 1 teaspoon Red Pepper Flakes
  • 2 teaspoons olive oil
  • Pizza Toppings

Directions:

  1. Preheat oven to “broil”.
  2. Heat a cast iron skillet (the larger the skillet, the thinner the crust).
  3. Mix together chickpea flour, water, salt, garlic powder, and red pepper flakes until batter consistency.
  4. Add olive oil to skillet.
  5. Pour batter into skillet and allow to cook on medium heat until bubbles begin to form on top (like a pancake). Time: about 5-7 minutes.
  6. Flip pizza crust and cook on other side for 5-7 minutes.
  7. Add favorite pizza toppings; my favorites: marinara sauce, spinach, mushrooms, green peppers, turkey pepperoni, and mozzarella cheese.
  8. Broil for about 2-4 minutes or until cheese is bubbly and golden.
  9. Enjoy!

 

Honest opinion: I am a pizza lover…so when it comes to my favorite alternative, I love me some cauliflower crust…but overall, the chickpea skillet was not half bad. The hubs LOVED it.  It reminded me of cornbread which isn’t my favorite thing to begin with…but it is definitely worth a shot to try it out!

 

What are your favorite types of pizza?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!
Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Fish Tacos with Orange Vinaigrette Slaw

It’s  Taco Tuesday, and what better way to celebrate than to have fish tacos!

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Fish tacos are one of my favorite foods to order when at a restaurant, especially at the beach…mainly  because  they are typically made with very fresh ingredients AND fish contains a lot of heart healthy fats.

Today, I am going to share my spin on fish tacos–healthy, light, and satisfying!

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Fish Tacos with Orange Vinaigrette Slaw

  • Servings: 3 servings
  • Difficulty: easy
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Ingredients for Orange Vinaigrette Slaw:

  • 2 cups shredded cabbage
  • 1 large carrot, peeled and shredded
  • 2 tablespoons of extra virgin olive oil
  • 2 tablespoons of white vinegar
  • juice of 1 whole orange (I used navel orange)
  • 1 teaspoon of honey
  • salt & pepper to taste
  • 1/2 teaspoon garlic powder

Directions for Orange Vinaigrette Slaw: 

  1. In a medium mixing bowl, add cabbage and carrots.
  2. In a separate small mixing bowl, whisk together extra virgin olive oil, white vinegar, fresh orange juice, honey, salt & pepper, and garlic powder.
  3. Pour orange vinaigrette over cabbage & carrots.
  4. Incorporate dressing and cabbage & carrots.
  5. Set aside in refrigerator for 10-15 minutes or until serving time.

Ingredients for Fish Tacos:

  • 2 tuna steaks (or fish of choice)
  • 1 tablespoon garlic & herb seasoning
  • salt & pepper to taste
  • 6 corn tortillas
  • Orange Vinaigrette Slaw
  • 1 fresh avocado
  • 1/4 cup of black beans, drained and rinsed
  • hot sauce (optional)

Directions for Fish Tacos:

  1. Preheat oven to 400 degrees.
  2. Rub garlic & herb seasoning, salt & pepper on both sides of tuna steak. Place on greased baking sheet. Bake for ~20 minutes at 400 degrees.
  3. Warm corn tortillas in a skillet over the stove or in the microwave.
  4. Once fish is cooked, cut into bite sized chunks.
  5. Assemble tacos: on corn tortilla, add fish, orange vinaigrette slaw, avocado, 2 tablespoons of black beans, and top with hot sauce.
  6. Enjoy with a side of tortilla chips and salsa!

What are your favorite kind of tacos?

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!
Instagram: @betterwithkatdetter_rd
Facebook, YouTube, Pinterest: Live Better with Kat Detter

Kale Shakshuka

You guys, I’ve been wanting to try this “shakshuka” thing for a while…

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Shakshuka is a traditional African dish of poached eggs in a simmering tomato sauce…however, thanks to Molly Yeh, I was inspired to try the kale shakshuka version.

 

See Molly Yeh’s original recipe here– my recipe is adapted from hers.

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Kale Shakshuka

  • Servings: 2 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 4 cloves fresh Garlic
  • 1 tablespoon canola oil
  • 2 cups fresh Kale, washed & chopped
  • 1/2 cup vegetable broth
  • salt & pepper to taste
  • 2 eggs
  • Feta Cheese

Directions:

  1. Preheat oven to 350 degrees.
  2. In a cast iron skillet, add oil and saute garlic. Add kale.
  3. Allow kale to cook down. Once slightly wilted, add vegetable broth.
  4. Salt & pepper to taste.
  5. Once cooked down, make 2 wells in kale mixture and crack eggs into wells.
  6. Bake at 350 degrees for 12-20 minutes (depending on how you like the yolk)
  7. Serve with crusty bread, roasted potatoes, or any other favorite breakfast side dish.

 

Enjoy!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!
Facebook, Pinterest, and YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Using Spiralized Veggies

Happy National Nutrition Month!

 

I am so excited to share tons of recipes and nutrition tips all.month.long! Starting TODAY with spiralized veggies.

Making its debut sometime in 2015, spiralized veggies were the nutrition trend when I started nutrition school. I remember helping instruct food demos at health fairs on how to make “zoodles”, or zucchini noodles, and people loved them!

Today, I am sharing some meal ideas using spiralized veggies. Conveniently, some food companies sell pre spiralized veggies in the freezer section and some grocery stores offer them fresh in the produce section.

While I do spiralize my own veggies from time to time, I also enjoy the convenience of the frozen ones AND they keep well in the freezer.

Below are some ideas for using spiralized veggies.

 

  • Homemade Zoodles with Marinara Sauce: Lightly saute zoodles and season with your favorite herbs and spices. Once cooked (about 2-5 minutes depending on fresh/frozen), add in marinara sauce and allow to simmer. Sprinkle with some freshly grated Parmesan cheese and serve! Easy and quick week night dinner!

 

  • Spiralized butternut squash in Mac & Cheese: One of my favorites, mix 1 cup of vegetable stock, 1/2 cup of milk and 1 frozen pack of spiralized butternut squash (or fresh) and simmer. Add herbs and spices of choice. Once cooked, puree mixture in a high speed blender and put back in pot. Mix in 1/2 cup of sharp cheddar cheese and cooked pasta (I like to use Banza pasta). Serve as is or put mixture in a  baking dish, sprinkle more cheese on top, and bake at 350 until bubbly and brown. Perfect for a gathering!

 

  • Carrot/Beet Chinese Noodles: Oh, what a great way to get extra veggies in! Using fresh or frozen, sautee in wok with fresh garlic, herbs and spices. Add in other veggies (such as broccoli, mushrooms, zucchini), and cook for 2-5 minutes until tender. Add in favorite Asian sauce (I like coconut aminos teriyaki sauce) and simmer. Add in cooked tofu or chicken and mix. Mix in cooked rice noodles if desired, or serve over brown rice.

 

  • Cucumber Salad: Spiralized cucumber!  I have not actually seen this in stores, but if you have a veggie spirailzer, cucumber is a great veggie to use!  Mix spiralized cucumber with oil & vinegar, herbs and spices, salt and pepper, feta cheese, grape tomatoes, and avocado pieces for a great, fresh salad!

Have you tried spiralized veggies? Let me know your favorite way to cook them!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Healthy Grocery Shopping on a Budget

Do you get discouraged when you go to the grocery store and end up spending twice as much as you usually do when purchasing “healthy” products? I’ve been there.

Many people think buying healthier food items is always expensive…think again.

Sure, if you are purchasing the high end organic products it could get pricey…but if you are looking to eat more WHOLE foods and less processed items, healthy grocery shopping is totally doable AND you can stay within budget.

And you want to know something even better? You don’t have to shop at the trendy grocery stores to get a good deal on healthy foods…of course I would LOVE to have a Whole Foods or Trader Joes to shop at weekly, but I live in the rural  foothills of North Carolina…where our “fancy” health food stores are quite expensive…

I do most of my shopping at Food Lion-I can get good produce and shop sales. If I’m feeling spunky, I sometimes venture to the local Aldi, but I’ve found that a lot of their pricing is comparable to Food Lion.

Here are some tips on how to buy healthy foods AND stay within budget.

1. Make a List

My biggest money saver tip to you! Go in the store with a planned, detailed list and do no stray from that list. When I do this, I stay within budget. When I stray from this list, I spend way more than I planned on.

2. Shop Sales!

This is my biggest saver. We already talked about making a grocery list (for more info on grocery store tips, see The Grocery Haul blog). While making my list, I head on over to my grocery store’s website, type in my store location, and a brochure of sales pops up. I am most interested in produce sales, although every now and then they will have my favorite whole-food based products listed.

3. Stock up on sale items

Anytime I see my favorite products on sale, I stock up. Usually these items are in the frozen section, so I can buy them in bulk and save money in the long run. Freezer section items can be stored for long periods of time (if you have freezer space, of course!), so I am not afraid of losing money by the items spoiling and having to throw them in the trash.

4. Dirty Dozen or Clean Fifteen

The dirty dozen is essentially a list of 12 items that is recommended you buy organic (farming without the use of chemical fertilizers, pesticides, or other artificial agents) while the clean fifteen are items that are deemed “okay” if not organic. I will be honest, I do not always shop organic–nor do I think you have to in order to eat a healthy diet and consume adequate nutrition. However, if I see some of these items on sale, I generally do purchase them. If I notice produce items starting to go “bad”, I will freeze them and use them in smoothies, jams, and baking. You see, you can still save money outside of the store by not throwing away the items you bought a week ago. These items can still be put to good use! See this article by Produce Retailer to see the full 2018 list of Dirty Dozen and Clean Fifteen for more information.

5. Buy in Bulk

Things like nuts, flours, seeds, and nutritional yeast are all things I like to have stocked in my pantry…but buying them at the local grocery store in a small bag is pretty pricey.  I like to buy those items in bulk at Sams or specialty health food stores–buying in bulk seems pricey at the time, but it pays off in the long run.

6. Realize that you don’t have to buy “clean products” to be healthy

What I mean by this is–you do not need to buy the marketing schemes businesses use in order to live a better life. Many of those items coined as “healthy” don’t use the best, wholesome ingredients…and even the ones that do, they cost a lot (and rightfully so–the ingredients cost more). Just because something says gluten free does not make it healthy. However, I am here to tell you that you do not need them to eat healthy! Shop more whole foods, cook more from scratch, and read your labels. What labels to I pay most attention to when shopping for processed items? Added sugars, overall calories, and ingredients list.

 

What healthy grocery store hacks do you recommend?  Comment below–I’d love to hear your ideas!

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Instagram: @betterwithkatdetter_rd
Facebook, Pinterest, and YouTube: Live Better with Kat Detter

 

 

 

What It Means To Be Healthy

“It’s called the South Beach Fat Flush, and all you drink is cranberry juice for 72 hours.” – Regina George from Mean Girls

This is the world we live in. People going on fad diets, cleanses, detoxes, and fasts to look a certain way. This is what people think it means to be healthy.

As I have mentioned before, being healthy is not a one-size-fits-all approach. What I do on a daily basis may not work for you, and vice versa. However, there are healthy living practices that we can use as a guide to help inspire us to live a better life.

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  • Be active most days of the week

This is kind of vague, but it goes back to my point of every body being different, and we all have different goals. A person beginning their fitness journey may not run as far as the person training for their first half marathon. The body builder working toward a competition likely works out hours a day while the person wanting to tone works out for an hour…all of that is irrelevant. Do what works for you and your goals. The most important thing is that you are active.

  • Eat your veggies

…or all plants for that matter. Plants are high in fiber, vitamins, minerals, and water, making them BEST for your body. Strive to get the majority of your diet from plants, making half of your plate non-starchy veggies at meals. Not only will it be kind to your waistline, but the fiber will help you feel full for longer periods of time AND will help keep your digestion regular.

  • Stay hydrated

This is so vital. Our bodies are 55-60% water, so it is important that we replace what is lost. Water can be lost in the obvious ways–urine, sweat, and bowel movements…but we also lose water when we breathe and stress! When we are dehydrated, our body’s cortisol (the stress hormone) levels increase–making it another good idea to drink water consistently throughout the day to decrease stress levels.

  • Limit added sugars

Women should truly be consuming 25 grams or less of added sugars daily, while the recommendation for men is 36 grams per day. On average, one 12 ounce can of soda contains 39 grams of added sugar–that is over a days worth! Added sugar can also wreck your immune system, making it easier for you to get sick. While I am not saying you can never splurge and have sugar, be mindful of where your added sugars are coming from and limit them most of the time.

  • Engage in healthy relationships

We were made to communicate with each other–as much of an introvert I am…I realize how important it is to be part of a community. Spend time with your family and friends–go out of your way to be kind to others. Socialize with people you’ve just met. Get to know someone new. You will be more fulfilled, create new relationships, and grow as a person.

  • Grow spiritually

Regardless of your religious preferences, take time for your spiritual life daily. It can be so easy getting caught up in the chaos of every day, but make time for your devotions. As a Christian, I talk to God throughout the day, multiple times a day. Writing in my prayer journal is another way I feel connected with Him, and it is neat to look back on past entries to see what He has done to help me overcome past issues.

 

What other guides do you use to stay healthy?  Remember, healthy living is individualized to your own personal needs. If you’d like help meeting those needs and want to jump on the healthy lifestyle bandwagon, send me a message!

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Instagram: @betterwithkatdetter_rd

Facebook, Pinterest, YouTube: Live Better with Kat Detter

 

 

 

Healthy Baking Hacks

Do you love baking but find yourself having little self control over the final product? I know I do! Again, you know how I feel about treating yourself occasionally…and I don’t know about you…but if there is a way I can eat nutrient-dense desserts on a regular basis, I’m gonna do it!

Today  I am sharing with you some baking replacements for oil, eggs, flour, and sugar. Feel free to message me if you have any more suggestions! I’d love to hear them.

One reason I like to replace oils in baking is because it cuts back on overall calories. There are 9 calories in every 1 gram of fat–making it very calorically dense. We need fat in our diets, however I choose to get it elsewhere in my diet (like in salad dressings, fish, avocado, and cheese). I like to find sugar alternatives too because we really shouldn’t be exceeding 25 grams of added sugars daily. If I can make a dessert using natural sugars, then I am a happy camper!

There are several baking hacks I have used over the years and some do work better than others. Today I am going to share with you some of my favorites and in a few weeks, I will do a cooking demo using some of these hacks.

healthy baking hacks

  1. Black beans to replace flour

Many of you have heard of black bean brownies (and if you’ve been following me for a while, you remember my black bean thumbprint cookies). I’ve made black bean brownies several times and they are husband approved. You can also use black beans to replace flour in cakes and cookies. Generally, use 1 15-ounce can of black beans (drained and rinsed) to replace 1 cup of flour in a recipe. Keep in mind recipes vary, but this is a general guide.

2. Unsweetened applesauce to replace eggs

While I am not opposed to eggs, this hack is done a lot to make recipes vegan. Also, I find that adding eggs to recipes with little flour and sugar tend tasting very “eggy”…which is not a flavor  I am a fan of. Generally, use 1/4 cup of unsweetened applesauce to replace 1 egg in a recipe.

3. Unsweetened applesauce to replace oil

Using applesauce will not only help as a binder but also as an oil replacement. Adding applesauce as 1:1 ratio with oil will still give your baked goods a moist consistency. For example, use 1 cup of applesauce to replace 1 cup of oil.

4. Canned unsweetened pumpkin or sweet potato to replace oil

Another oil replacement, using canned pumpkin puree or sweet potatoes in a 1:1 ratio in a recipe will make your baked good full of fiber and natural sweetness. From experience, pumpkin and sweet potato work best in chocolate recipes adding an extra sweetness to 100% dark cocoa powder. Again, for example use 1 cup of pumpkin or sweet potato puree to replace 1 cup of oil.

5. Greek Yogurt to replace oil.

A benefit of greek yogurt to replace oil is that it adds extra complete protein to your baked good. Imagine eating dessert for a snack! Using greek yogurt will give your baked good extra protein so that your blood sugars gradually increase instead of spiking up super high all at once. Use 1/4 cup of greek yogurt to replace 1/2 cup of oil.

6. Ripened bananas as sugar replacement

This is my favorite baking hack! I have used this idea in recipes from simple sugar free banana bread to chocolate chip cookies.  The natural sweetness satisfies the sugar craving. Utilize ripened bananas as a 1:1 ratio to replace sugar.

7. Oatmeal flour to replace white flour.

This one is so simple if you have oatmeal on hand in your pantry. Oatmeal is high in fiber and is a complex carbohydrate meaning it keeps you fuller longer than regular white flour. In a blender, add 1 cup of oatmeal and blend until a fine, flour like consistency. Then add your oat flour as a 1:1 ratio to replace flour.

8. Dates as natural sweetener

Medjool dates are my favorite to use. Dates work well ground up and mixed with nuts to replace pie crusts or just pureed and added to a cake or cookie batter for sweetness. Be sure to pit your dates and taste before baking. Dates are very sweet, so generally less is more for this sugar replacement.

9. Avocado to replace butter

Confession: I have NEVER tried this, but have seen several instagram foodies try this method. Replace half the butter in a recipe with half a mashed avocado and it will add healthy fats to your baked goods. Avocados are high in monounsaturated fats which lower LDL cholesterol levels.

10. Prune puree to replace butter

Have you ever had prune cake? You can’t even taste them! Especially when combined with chocolate. Prunes help replace oil and give the baked good a moistness, but also add a touch of sweetness to the batter as well without more sugar. To replace 1 stick of butter, add 1/3 cup of prune puree to a recipe.

 

Have you ever tried any of these baking hacks? I hope you find this helpful next time you wanna make a nutrient dense dessert. Remember, if you ever try any of my creations or nutrition/fitness hacks, make sure to tag me on instagram @betterwithkatdetter_rd. Be on the lookout for a Kat’s Kitchen using some of these hacks to air in a few weeks.

 

Until Next Time,

Happy Chewing,

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

YouTube: Live Better with Kat Detter

Pinterest: Live Better with Kat Detter

Kat’s Kitchen: Avocado Egg White Sandwich

Welcome back to Kat’s Kitchen!  This week we keep going with the breakfast on the go theme and make an easy breakfast sandwich that is simple, satisfying, nutrient dense, and only takes 5 minutes or less to make!

Below is my cooking demonstration video–enjoy! Underneath the video is a full list of ingredients and directions for reference.

 

Egg White Avocado Sandwich

  • Servings: 1 serving
  • Difficulty: Easy Peasy!
  • Print

Ingredients:

  • 1/4 cup of egg whites (or 1 whole egg)
  • salt & pepper to taste
  • 1 cup fresh, raw spinach
  • 1 English Muffin (I used Dave’s Killer Bread, you could use 2 slices of toast instead)
  • 1/2 ripe avocado

Directions:

  1. In a microwave safe bowl, add spinach and seasoned egg whites (or whole egg) and microwave for 2 minutes or until cooked to liking.
  2. Toast bread of choice (I like Dave’s Killer brand, Ezekiel brand, or homemade). Mash 1/2 avocado onto toast. Add egg and spinach mixture on top of avocado. Place other half of bread on top.
  3. Enjoy at home before heading out the door or make it to-go! Enjoy!

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This picture shows the Egg White Avocado Sandwich using Dave’s Killer Loaf bread–probably my favorite bread to use for this sandwich!

I hope you enjoyed this video and have found another option to beat the boredom of breakfast. Cooking at home does not have to be difficult or time consuming. Make sure to share and follow me on social media for more wellness, nutrition, and fitness posts!

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

YouTube: Live Better with Kat Detter