Posts by Amelia Frost
Egg & Turkey Sausage Breakfast Sandwich
You can love turkey sausage without loving the sodium, additives and preservatives usually found in store-bought versions. How? Make your own sausage patties with this lower-sodium recipe! Pair each patty with a whole-grain English muffin and tomato slices for a complete breakfast. To save time in the morning, prep sausage patties and freeze until you’re…
Read MoreUltra Creamy Lip Butter
Lip balm, lip gloss, lip stick, and now lip butter. I’ve created lots of different natural lip products over the years to replace all the tubes of lip products I used to buy. This lip butter is so simple to make with just a few ingredients and melts like butter on your lips, hence the…
Read MoreBreakfast Burrito Bowls
Convenient, precooked brown rice, canned beans, frozen corn and premade pico de gallo help this meal-prep breakfast come together in a flash, without loading on lots of sodium or fat. You can refrigerate for morning meals throughout the week or freeze for longer storage (see thawing/reheating instructions at the end of the recipe). This filling…
Read MoreMango-Pineapple Yogurt Bowl
Enjoy this easy, breezy mango-pineapple yogurt bowl for a tropical breakfast treat. Plain yogurt is sweetened naturally with chunks of pineapple and mango, along with toasted coconut flakes. Plain yogurt is an excellent breakfast choice because it’s a probiotic (e.g. source of good bacteria), and contains protein, calcium and vitamin D (1,2). Active Time: 10…
Read MoreSmoked Salmon & Brussels Sprout Scrambled Egg Whites
If you like a quick breakfast of scrambled egg whites, you’ll love them with slivered, browned Brussels sprouts and savory smoked salmon. Paired with whole grain toast to make it a complete meal, and you’re ready to take on the day! Smoked Salmon & Brussels Sprout Scrambled Egg Whites Ingredients 8 egg whites ¼ tsp…
Read MoreQuinoa Spinach Scramble
Looking for some protein at breakfast? Nutty, whole-grain quinoa is a tasty, protein-rich food, and scrambling it with eggs provides a satisfying morning meal (1). The spinach and bell peppers in this recipe add a serving of vegetables and you can pair this with a citrusy fruit like an orange to help absorb the calcium…
Read MoreThe Ultimate Trader Joe’s High Protein Haul (Under $30)
Walking into Trader Joe’s is kind of like walking into an amusement park. Instead of aisles, you move through little attractions—snacks, frozen meals, sauces, and the freezer with their famous Mandarin Orange Chicken. To help you navigate, our registered dietitians put together a list of high protein Trader Joe’s picks you can add for under…
Read MoreCurried Tofu-Spinach Scramble
This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you’d like a little spice, stir in a bit of cayenne pepper. This dish is helpful for vegetarians…
Read MoreMake-Ahead Chia Pudding, Yogurt and Berry Parfaits
Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2). This parfait makes for a great dessert. It…
Read MoreBerry Chia Pudding
Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2). This parfait makes for a great dessert. It…
Read MoreProtein Brownie Batter Bites
In high school and college I was addicted to all the processed junk food and sweets. Since then I’ve swapped out the mini snack cakes for real food options that are much healthier and way more delicious! These brownie batter bites are the latest creation to come out of my kitchen. They’re a good source…
Read MoreMeal Prep for Absolute Beginners (Start With Just One Meal)
Does the idea of spending your entire Sunday meal prepping make you want to crawl back into bed? We get it. After a busy week, cooking can feel like the last thing you want to do and no pep talk is going to change that. That’s why we’re introducing a simpler approach: meal prep for…
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