Egg Cups

Ingredients

• 1 non cooking spray

• 6 large egg

• 1/4 cup milk

• 1/8 teaspoon salt

• 1/8 teaspoon black pepper, ground

• 1 medium bell pepper, red

• 3/4 cup spinach

• 1 ounce cheddar cheese

Instructions

• Spray a muffin tin with cooking spray and  set aside. Preheat oven to 375°F.

• Whisk the eggs and milk together in a bowl. Season with salt and pepper.

• Add the peppers, spinach, and shredded cheddar to the egg mixture.

• Fill muffin cups 3/4 full and bake for 20-25 minutes until centres are set and no longer runny.

• Allow to cool slightly before serving.

Oatmeal Muffin Cups

Ingredients

• 2 large eggs

• 1/4 cup canola oil

• 1 cup packed brown sugar

• 1/2 cup applesauce

• 1 1/2 cups skim milk or whatever milk you like

• 2 tsp. vanilla extract

• 1/2 tsp. salt

• 1 tbsp. ground cinnamon

• 3 cups old fashioned rolled oats

• 2 tsp. baking powder

• Optional: your favourite toppings fruit, nuts, chocolate chips, etc.

Instructions

• Preheat the oven to 350 degrees. Line a muffin tin with paper or paper/foil muffin liners.

• In a large bowl, whisk the eggs, oil, and brown sugar until sugar is dissolved. Add the applesauce, milk, vanilla, salt, and cinnamon. Whisk until well combined. Stir in the oats and baking powder.

• Fill the muffin tin with ¼ cup of the oat mixture in each muffin cup. Add your favourite toppings. Push the toppings down into the oat mixture with a spoon.

• Bake for 30 minutes. Let them cool for 5 minutes before eating. Store in an airtight container or freeze in a zip top storage bag.

Salad Jars

This may seem like a crazy idea to you, but I love to prep a salad like this on the weekend to last me all week. It seems to stay so fresh and it’s easy to grab and go.

Vegetable

Soup

Creating a Vegetable Soup is great at the end of the week. You can use all the leftover vegetables in your fridge. This recipe is a favourite of my family from when I was a kid.

Ingredients

• 2 Tbsp olive oil

• 1 1/2 cups chopped yellow onion (1 medium)

• 2 cups peeled and chopped carrots (about 5)

• 1 1/4 cups chopped celery (about 3)

• 4 cloves garlic , minced

• 4 (14.5 oz) cans low-sodium chicken broth* or vegetable broth

• 2 (14.5 oz) cans diced tomatoes (undrained)

• 3 cups peeled and 1/2-inch thick diced potatoes (from about 3 medium)

• 1/3 cup chopped fresh parsley

• 2 bay leaves

• 1/2 tsp dried thyme

• Salt and freshly ground black pepper

• 1 1/2 cups chopped frozen or fresh green beans

• 1 1/4 cups frozen or fresh corn

• 1 cup frozen or fresh peas

Instructions

Heat olive oil in a large pot over medium-high heat. 

Add onions, carrots, and celery and saute 4 minutes then add garlic and saute 30 seconds longer.

Add in broth tomatoes, potatoes, parsley, bay leaves, thyme and season with salt and pepper to taste*.

Bring to a boil, then add green beans. 

Reduce heat to medium-low, cover and simmer until potatoes are almost fully tender, about 20 - 30 minutes. 

Add corn and peas and cook 5 minutes longer. Serve warm.

If you know me, then you know this is my favourite way to enjoy lunch. A little of everything to snack away on during that lunch hour time. Take a search online there are so many options. My favourite combo is 1 hard boiled egg, veggies, hummus, almonds, blueberries and a couple crackers.

This is a great meal to cook to please the whole family. Just cook up a little of what everyone likes and they are happy. Have you ever tried to cook your ingredients on a sheet pan in the oven? You can keep them separated or mix it all together. Add whatever seasoning your family enjoys. Serve with cheese, salsa, guacamole, lettuce and whatever else your crew likes.

Ingredients (This recipe was not enjoyed by my kids - but AJ & I loved it!)

• 2 cups any shape pasta, uncooked

• 1 cup pasta water, reserved

• 2 large garlic cloves, minced

• 1 tbsp extra virgin olive oil

• 1/4 cup + 2 tbsp pesto, divided

• 2 cups grape tomatoes, cut in halves

• 4 cups broccoli florets, coarsely chopped

• 1/3 cup sun dried tomatoes, thinly sliced

• 1/2 cup (2 oz) Parmesan cheese, grated

• 1/2 tsp salt

• 1/8 tsp red pepper flakes

• Ground black pepper, to taste

Instructions

1. Cook pasta as per package instructions. Reserve 1 cup of pasta water, draining the rest. Set aside.

2. While pasta is cooking, get all ingredients ready. Preheat large deep skillet or a dutch oven on medium heat, add olive oil and garlic. Sauté for 30 seconds, stirring frequently. Add 1 tbsp pesto, tomatoes and stir. Cook for 1 – 2 minutes and stir again. Cook another 1 – 2 minutes. Move to one side of the skillet and make sure the empty side of is positioned directly over heat. Add 1 tbsp pesto and broccoli, stir and cook for 4 minutes, stirring once.

3. Remove skillet from heat and add remaining 1/4 cup pesto, sun dried tomatoes, salt, black pepper, red pepper flakes, pasta and pasta water. Stir gently and let flavours marinate for a few minutes. Do not cover because broccoli will become a mushy mess. I also like to add half Parmesan cheese in this step and the other half right before serving. Serve hot.

If you are looking for a bit of a change - maybe try a turkey burger!

INGREDIENTS

1 lb. ground turkey

1 large egg, beaten

2 cloves garlic, minced

1 tbsp. Worcestershire sauce

2 tbsp. freshly chopped parsley

Kosher salt

Freshly ground black pepper

1 tbsp. extra-virgin olive oil

Hamburger buns

DIRECTIONS

In a large bowl, mix together turkey, egg, garlic, Worcestershire sauce, and parsley, then season with salt and pepper. Form mixture into four flat patties. 

In a medium skillet over medium heat, heat oil. Add patties and cook until golden and cooked through, 5 minutes per side. Serve on a bun with desired toppings.

INGREDIENTS

• 1 cup all-purpose flour

• 1⁄2 cup whole wheat flour

• 2 tablespoons flax seed meal

• 1 small package of quick-rising yeast

• 1⁄2 teaspoon salt

• 2⁄3 cup very warm water

• 2 teaspoons olive oil

• 2 teaspoons honey

• nonstick cooking spray

• cornmeal

DIRECTIONS

• In a medium bowl, combine flours, flax meal, yeast and salt. Mix well.

• Measure warm water in a measuring cup, stir in olive oil and honey. Pour mixture over dry ingredients and mix using a wooden spoon to form a ball. Turn dough onto lightly floured surface, knead for 2 minutes. Spray another bowl with nonstick spray and place dough inside. Cover with plastic wrap and let rise in a warm place until double in size, about 20 minutes. Meanwhile, spray a 12-inch cookie sheet with nonstick spray and dust with cornmeal.

• When dough has risen, turn out onto a lightly floured surface and, using a rolling pin, roll dough into a 12 inch circle. Transfer dough to prepared pizza pan. Top with pizza toppings and bake for 15 minutes in a 425* oven. Or, prick crust with a fork and baked untopped for 6 minutes. Remove crust from oven, top with pizza toppings and bake for an additional 8-10 minutes.