What I Ate This Week: Fresh, Healthy & Easy Meals

Breakfast

This week I prepared two of my go-to breakfasts. Depending on what I am feeling like they both are great options to keep me full and satisfied, while also being healthy and easy to make.

This go-to option for breakfast is a quick egg scramble with spinach and tomato. Once the veggies are sauteed, I crack 1-2 eggs (depending on my hunger level), scramble everything up with salt and pepper and serve.

Breakfast option number two is on the sweeter side, with these whole wheat protein pancakes, smothered in berries and a tablespoon of pure maple syrup.

You can find these in the freezer department at Aldi (I am not making fresh waffles during the week, these babies pop right in the toaster for a few minutes.) Rylee loves them too and she is a huge fan of berries so this is one of her favorite breakfasts in the morning as well. Two waffles is 12 grams of protein and only 220 calories.

Lunch

Lunch this week did work around some leftovers I had in the fridge from the weekend. I cooked salmon and used that for two days this week. I served one lunch with some leftover green beans and a homemade Greek chickpea salad.

I used the other piece of salmon on another day, with a salad filled with fresh veggies we had in the fridge like spinach and Italian mixed lettuces, tomatoes, cucumbers, olives, red/orange peppers, topped with sunflower seeds for crunch and an olive oil and vinegar dressing.

One of my new go-to lunches are these Greek “lettuce pita” gyros. I used leftover lemon-pepper, oregano seasoned chicken and filled them into these butter lettuce cups, added tomatoes, red onion, cucumber, feta cheese and Aldi’s pre-made tzatziki sauce which is incredible.

They are delicious and really filling too.

Dinner

Dinners included a normal Greek Pita, filled with chicken and all the veggies, and of course that tzatziki sauce.

We also had our typical Taco Tuesday night. I served my tacos on corn tortillas and made three little tacos. I like to preheat the corn tortillas in the air fry for a few minutes before topping them to make them a bit more sturdy and easier to eat. I like the texture better that way, too.

Not pictured was also one night of our go-to seasoned chicken thighs with a side of vegetables. It’s such an easy dinner to make and so satisfying when we can’t think of anything else. You bake the chicken thighs until they are cooked through and have good color on them and then serve it with whatever sides you can think of. Mac and cheese, rice, veggies, salad are all good options.

Sunday night dinners are always our go to spaghetti and sauce. Rylee actually made it this week, and I served mine over whole wheat pasta while the rest of the fam enjoyed Angel Hair. And to add some veggies to the mix, a salad on the side. There’s always something really comforting about ending the weekend with a delicious spaghetti dinner.

Dessert / Snacks

For snacks this week, I reached for my go to pantry staples. One morning I was rushing out the door to get to the office and grabbed this protein shake for breakfast. Which, with 30 grams of protein, was really helpful to have and filled me up until lunch. That day we ordered in soup and salad from Olive Garden, so I was able to stay on my healthy track (skipping the breadsticks of course, which I don’t really love that much anyways, so it worked for me!)

And in the afternoons if I needed a snack, I reached for one of these Maxx bars from Aldi. I love that they are not too sweet, which a lot of protein/snack bars are, and it has simple ingredients.

I still can’t help just a tiny bit of sweet as a nightcap at the end of the day. So I’ve been steering towards these babies for 1-2 little sweet treats at the end of the day. They are so good and can be addictive, but usually 2 little berries does the trick as they are pretty sweet.

And that is what I ate this week: fresh, healthy & easy meals for breakfast, lunch, dinner and snacks!

Let me know what you think and if any of these are similar to your go to meals or if they have inspired your menu planning for next week!

The post What I Ate This Week: Fresh, Healthy & Easy Meals appeared first on Jane Erica.

Well, it’s a mix of some crunchy, healthy superfoods you wouldn’t think of but you can find easily and make at home! I went there recently and could not get over how good it was on an avocado, because it adds that crunchy texture, making it so satisfying.

Read on to discover 5 Superfoods that make up the First Watch “Superseed Crunch” so you can make it at home and what makes them so good for you.

“Superseed Crunch” Mix

These five superfoods not only bring on a nutritious punch but they add a crunch factor to any dish—salad, avocado toast, you name it. I’ve made a big batch of this mix and put it on so many things at home, and it really adds a lot not only in flavor but in major crunch factor.

Hemp Seeds (or hemp hearts, shown below)

According to WebMD, hemp seeds are an excellent source of plant-based protein and contain all nine essential amino acids. They can also benefit heart health and have anti-inflammatory properties. I happened to have hemp hearts in my pantry already even though the recipe calls for hemp seeds. It still tastes great even using the softer inside of the hemp seed, but I am sure you’d get more of a crunch using hemp seeds.

Sunflower Seeds

These anti-inflammatory seeds can benefit your health in a number of ways like decreasing high blood pressure. Vitamins like zinc and selenium in sunflower seeds help support the immune system and high levels of protein and vitamin B help boost energy.

Flax Seeds

Reading about flax seeds makes me want to put them on everything! They are a great source of fiber and Omega-3 fatty acids and they also have cancer-fighting lignans. Lignans, according to WebMD “may help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.”

Pepitas

Pepitas are actually pumpkin seeds without the hard outer shell. They are super easy to find in the grocery store, even Aldi has them on the shelves. Pepitas have the amino acid tryptophan which promotes sleep and magnesium which can naturally reduce stress.

Kasha

Kasha, or roasted buckwheat, is actually a seed and is not wheat or even a grain at all. It’s a great option for a fiber-rich grain alternative for those who are gluten-free. It can also play a role in managing blood sugar and help with digestion.

Create your mix

It’s so easy to find all five of these crunchy superfoods at the grocery store. After mixing them all together, I stored them in the pantry in an airtight container.

That way it’s already made to grab it and sprinkle it on top of anything I want to add some texture to.

My favorite is on top of an avocado, or avocado toast. I love avocados, but they do need a good crunchy texture before eating them plain and this helps get all the healthy fats and nutrients from the crunch mix all in one fueling and filling meal.

So add these 5 cruncy superfoods to your shopping list next time and start adding the crunch factor to your meals, along with all these amazing health benefits.

The post Discover 5 Superfoods that pack a big crunch appeared first on Jane Erica.

This passed weekend we celebrated my mom’s birthday, and wanted to do something really special. Going out to brunch is so much fun, but we decided that with the kids, and with my parents easing back into normalcy after being quarantined, an elevated brunch at home would be the most enjoyable experience.

And I didn’t want it to be just any old brunch. So Brett and I curated a menu that we knew my parents—with the exceptional and high-end taste they have—would enjoy and appreciate.

The Menu

• We started off with delicious Bloody Marys
• With Grapefruit Mimosas as an option throughout the meal
• Yogurt Berry Parfaits
• Brett’s Insane Deviled Eggs (recipe coming soon)
• Spinach Tomato Feta Quiche
• Crispy Potatoes with Caramelized Onions
• Everything Bagel Avocado Toast

Bloody Marys

The best Bloody Mary by far in our opinion uses:

• Zing Zang Bloody Mary Mix
• Tito’s Vodka
• Celery + olives for toppers
• Season Salt for the rim, we uses Rolling Rock Salt that was gifted to us, I tried to find the link but I don’t think he makes it anymore

Yogurt Berry Parfaits

Simple to make, but so refreshing with brunch, and they look so elegant in clear, stemless wine glasses so you can see the layers. These parfaits used:

• Blueberries
• Strawberries
• Blackberries
• Vanilla Greek Yogurt
• Granola
• Drizzle of Honey

Spinach Tomato Feta Quiche

Simple, yet impressive. My quiche recipe is a 6 ingredient recipe, and so easy to whip together. It includes:

• Pre-made Pie Crust
• Eggs
• Spinach
• Tomato
• Feta Cheese
• Heavy Cream

Check out the full recipe here

The Deviled Eggs are a family recipe, and I will be getting this soon from Brett to post on the blog. It includes a secret weapon of maple-glazed bacon on top that is to die-for!

The avocado toast is something I put together in the last minute to add some color to the table, it adds a nice crunch and a healthy, flavorful side. It’s mashed avocado with garlic salt on top of sprouted toast, topped with everything bagel seasoning.

Brett also pan fried some potatoes and served them with caramelized onions, which was a great carby side dish to go with everything else. (Brett is actually bringing them to the table in the photo above, I snapped too soon!)

For dessert, I grabbed a few mini desserts from the Publix Deli, but they were a hit and perfect size after this feast. Maybe on the next brunch I will learn how to bake something delicious, but I’ll let you know.

My parents were so thrilled with everything and were super impressed by the elevated brunch at home menu. I was so excited they had a good time. Afterwards, we all crashed on the couch and watched In the Heights. It was so good!

When you think of Brunch at home, what is the one dish that is your go to?

Let me know in the comments below! Thanks for reading!

The post Elevated Birthday Brunch at Home Menu appeared first on Jane Erica.

If your looking for an easy recipe to make for brunch, this Easy Spinach Tomato Feta Quiche is so delicious and it is sure to impress your guests. We made this recently for my mom’s birthday brunch at home, and she and my dad were so impressed. The full brunch menu post is coming soon!

One tip for this recipe is to use refrigerated pre-made pie crust which is a huge time saver. The elevated ingredients like spinach and feta take it to a new level. Then you add the gorgeous tomato slices on top and you have a show stopper.

Here is the recipe that we made for our brunch. I hope you enjoy!

Print

Easy Spinach Tomato Feta Quiche

Easy and delicious quiche recipe perfect for breakfast or brunch.

Course Breakfast, brunch

Cuisine American

Keyword Quiche, Spinach, Tomato

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Servings 6

Ingredients

• 1 Pre-made Refrigerated Pie Crust
• 6 Eggs
• 1.5 Handfuls Fresh Spinach, Chopped
• 1 Tomato, Sliced
• 1 Cup Feta Crumbled Cheese
• 1 Cup Heavy Cream
• Salt
• Pepper

Instructions

• Preheat oven to 350 F degrees
• Let pie crust sit unrefrigerated for 20 mins
• While the crust sits out, whisk the eggs in a bowl. Add spinach, feta, cream, salt and pepper and mix evenly
• Roll out pie crust into greased pie pan, and crimp the edges with your fingers or a fork
• Pour mixture into pie pan
• Top with sliced tomatoes and a little bit more salt
• Bake for 45 minutes, or until center is cooked through

For more super easy recipes check these out:

• Easy Skirt Steak with Chimichurri
• Super Easy Workday Breakfasts
• 5 Ingredient Keto Baked Salmon
• Breakfast Sandwich Meal Prep

The post Easy Spinach Tomato Feta Quiche Recipe appeared first on Jane Erica.

Here are some of my go-to breakfasts for during the workweek that make me never want to miss the most important meal of the day!

1. Avocado Toast with Everything Bagel Seasoning

Ok this might be the most crave-worthy, easy breakfast to make. I could definitely eat this daily and it takes the amount of time to toast a piece of bread to make. All you need is your favorite bread, Everything Bagel Seasoning and half an avocado. I usually save my other half for breakfast the next day. So easy and delicious!

2. Bulletproof Coffee

This is another one of my favorites when I want a lighter breakfast, maybe after an indulgent weekend. I make a sudo bulletproof coffee with a scoop of Collagen Peptides and MCT powder in a cup of coffee. It does really fill me up and gives me a nice boost.

3. Meal-Prepped Breakfast Sandwich

I’ve shared my meal-prepped breakfast sandwich before and this one is another super easy one. It’s pre-made then frozen so all you need to do in the morning is throw it in the microwave.

4. Quick Egg Scramble

This one is as easy as throwing everything in a sauté pan and scrambling it all together. I love this as a quick option because I can easily add some veggies to my breakfast. Spinach and grape tomatoes are my go to, but I’ve also done this with frozen onions and peppers. If I’m really hungry, I’ll make some toast with it as well, but usually the egg scramble does the trick just fine.

5. One of My Favorite Fab 4 Smoothies

There are a few Fab 4 smoothies that I love and usually gravitate toward. Here are my top five if you want to learn more about my favorite ones. This is an easy one too because all you need to do is throw everything in a blender and go!

I hope you try some of these out and quickly realize that breakfast can be so easy to make even during a work week and can boost you into a nourishing and healthy start of the day! Enjoy!

The post 5 Easy and Satisfying Workday Breakfasts appeared first on Jane Erica.

She talks about the Fab 4 a lot and how eating it all at all meals is the key to balanced blood-sugar, and ultimately getting to your ideal weight and achieving your health goals. (The Fab 4 = Protein, Fat, Fiber and Greens) One of her go-to methods for getting the Fab 4 in a quick and easy way is in a smoothie. I’ve tried a few of them, and definitely have my favorites.

Here are my favorite Fab 4 Smoothies that are my go-tos when I am in the mood for a nutritious one-glass meal.

1. Cookies & Cream Smoothie

The name of this smoothie may sound like a joke, but I am not kidding you when I say that it literally tastes like cookies and cream. It’s probably a combination of the flax meal, blueberries and chocolate protein powder that does it, but either way, it’s one that I crave often.

2. Strawberry Green Be Well Smoothie

This one is definitely my number two go-to. I always love a smoothie with strawberries and keep frozen ones on hand at all time to make this one. I also love the energy boost of MCT oil in this recipe.

3. Almond Bliss Fab Four Smoothie

This one is from Kelly’s book, Body Love Everyday. When I’m not craving a fruity smoothie, I love the sweetness from the almond butter and the crunch from cacao nibs with a hint of coconut that this one gives. Add chia seeds, vanilla protein powder and a handful of spinach and your all set!

4. Turmeric Almond Bliss Smoothie

I really wanted to experiment with turmeric because of all its great health benefits, and when I came across this one on Kelly’s site I had to give it a try. It’s so easy to make and the turmeric, although may sound really weird in a smoothie, was such a pleasant and flavorful surprise.

5. Chocolate Almond Butter Crunch Fab Four Smoothie

Another chocolate craving fix from Kelly’s book. Super easy combination of chocolate protein powder, chia seeds, spinach, almond butter and cacao nibs for crunch make this smoothie a go to when I am craving chocolate. Add a little bit of chilled coffee to this one, too, and it makes for a tasty morning boost.

The post My Favorite Fab 4 Smoothies and Why appeared first on Jane Erica.

Waking up in the morning knowing that a hot breakfast is already prepped is always something to look forward to.

The other day I was craving a hot breakfast and decided to stop by a local deli for a sandwich. I realized that they literally assembled the thing in 2 seconds and popped in in the microwave before handing it over to me.

And I thought to myself, “Self, you can do that for less money and with more nutritious ingredients.”

Ding! A lightbulb went off and that weekend I headed to the store to get the needed ingredients to meal prep breakfast sandwiches of my own.

Breakfast Sandwich Meal Prep Ingredients:

• Whole Wheat English Muffins (BOGO at Publix if you can snag them—I made some regular muffins for Brett)
• Cage-free or Free-range Eggs
• Good Cheese from the Deli
• Low Sodium Ham from the Deli
• Salt & Pepper from the pantry
• Non-stick Cooking Spray

Supplies:

• Aluminum Foil
• Cupcake Tin

Makes six sandwiches

It’s so easy to cook all the eggs at once in the oven. I sprayed the cupcake tin with a little non-stick cooking spray, cracked them open in each of the cupcake molds, sprinkled on salt and pepper, and baked them in the oven at 350 for 15-20 minutes.

While they baked, I laid out the aluminium foil and prepped the English muffins with the cheese and ham.

They were ready and waiting for the eggs!

I let the eggs cool a bit before finishing the assembly so the cheese wouldn’t melt prematurely.

Then topped off the sandwich and wrapped in foil.

I stored them in the freezer for the week to keep them fresh.

Enjoy Each Morning

To prepare these babies in the morning, cook on defrost for about 2 minutes. Check the center, and if it’s still frozen inside, nuke them on medium for another 30 seconds and they should come out perfectly!

These sandwiches turned out to be around $2 each. A 50% savings compared to the $3.93 sandwich I bought AND I know exactly what ingredients went into them.

I am already thinking of some interesting combos of this sandwich to try in the future! There are so many possibilities!

Pin for Later!

The post Extremely Easy Breakfast Sandwich Meal Prep appeared first on Jane Erica.

I hope everyone is having a marvelous day! We are half-way through the week! And I have found the cure to my morning cravings for delicious, caffeinated coffee and my need for muscle-building protein first thing in the morning, that I have to share with you today.

I call it the Star-Buff Mocha Protein Smoothie, and it’s a combination of the two in this super easy, zero prep protein smoothie. I get the coffee fix I need to get going and a dose of protein in the morning without any added sugar or cream.

This is literally all you need:

• Chocolate Protein Powder (I used Designer Whey. It’s my favorite and tastes so good even by itself.)
• Coffee
• Ice
• Blender, Magic Bullet or similar
• Cocoa Nibs (optional)

I brewed the coffee in my Keurig first thing, and then threw it in the freezer while I got the kids packed and ready to go to school to cool it down.

It’s super easy to pull this all together, even when you are running out the door for drop off time. Just throw a scoop of protein powder into the blender, add the cooled down coffee, a bunch of ice and some cocoa nibs if you like the chocolatey crunch. Then blend until smooth.

It tastes like a delicious Mocha Frappuccino, but feels so much better drinking it cause of the 20 grams of protein that go along with it!

I just found my new morning treat and I am loving it!

The post Star-Buff Mocha Protein Smoothie appeared first on Jane Erica.