Early Bird Gets the BURN

15 Minute Early Bird Workout for ANYONE!

http://www.womenshealthmag.com/life/morning-workout

Egg and Spinach Quiche Cups

Egg and Spinach Quiche Cups

10  ounces frozen chopped spinach

3/4 cup egg whites

3/4 cup shredded fat free cheese

1/4 cup red bell pepper, chopped

1/4 cup onion, chopped fine

hot sauce (optional)

1. Microwave the spinach on high for 2 1/2 minutes. Drain completely.
2. Line a 12 cup muffin tray with foil baking cups. Spray the cups with cooking spray.
3. Combine the egg substitute, cheese, mushrooms, spinach and onions in a bowl.
4. Add hot pepper to taste.
5. Divide evenly among the cups.
6. Bake at 350 for 20 minutes or until knife inserted comes out clean.
7. May then be frozen if desired.

Makes six muffin cups, 75 Calories each

Healthy Mac N Cheese

Broccoli & White Cheddar Mac & Cheese

Printable Recipe
Serves 2-4 as a main dish, 4-6 as a side

Buy blocks of cheese and grate it yourself. It makes a world of difference! The pre-shredded stuff just doesn’t melt as smoothly. Plus, the more calories you burn shredding cheese, the more mac & cheese you can eat.

Ingredients

3 cups frozen baby broccoli florets
1/2 pound elbow macaroni
1 1/2 tablespoons unsalted butter
2 tablespoons flour
1 1/3 cups milk
4 ounces sharp white cheddar cheese, grated
2 ounces pepper jack cheese, grated
salt to taste

Directions

Microwave broccoli florets in a large, microwave safe bowl according to package instructions until tender (usually 4-5 minutes). Drain off any water and set aside.

Fill a large pot with water and bring to a boil. Add elbow macaroni. Boil according to directions until al dente. Drain.

Meanwhile, melt butter in a saucepan over medium heat. Add flour and whisk to form a paste (roux). Cook 1-2 minutes to eliminate raw flour taste. Slowly pour in milk, whisking briskly to remove lumps. Continue cooking over medium heat, whisking constantly, until milk mixture thickens. Remove from heat and whisk in shredded cheese. Add salt to taste.

Add drained macaroni back to pot. Pour cheese sauce over macaroni, add broccoli, and stir to combine. 

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Bread and Better

Apple Sandwiches

Apple “Sandwiches”:

Ingredients: 1-2 apples cut into rings, nut or seed butter, dark chocolate chips, home-made granola.

Directions: Spread nut or seed butter on one apple ring and place chocolate chips on top of butter. Sprinkle with granola and top with a second apple ring to make a “sandwich.”