Asparagus & Mushroom Frittatas

Cook up these cute asparagus & mushroom frittatas, courtesy of Fit Foodie Finds using your muffin pan.  These delicious and portable egg cups are filled with savory shiitaki mushrooms (or your favorite mushroom of choice) and chunks of asparagus. They’re great for a light brunch, and you can also sub-in other veggie fillings if you like!

Asparagus & Mushroom Frittatas

Ingredients

• 6 large eggs
• 1 tablespoon extra virgin olive oil
• 1/2 tablespoon minced garlic
• 1/2 cup mushrooms, sliced
• 1/2 cup chopped asparagus, quartered
• Salt and pepper, to taste
• 2 tablespoons reduced fat milk
• 3 tablespoons grated cheese (your favorite kind!)

Directions

First, preheat oven to 350 degrees F and spray a 6 tin muffin tin with nonstick cooking spray.

Next, in a large sauce pan, heat 1/2 tablespoon of garlic in 1 tablespoon of extra virgin olive oil. Then, sauté asparagus for about 4 minutes, then add in mushrooms for an additional 3 minutes or until they have both softened up a bit.

While the vegetables are cooking, whisk together 6 eggs and 2 tablespoons of milk.

Next, divide out out the veggies into the muffin tin. Then, pour egg on top, filling about 3/4 of the way. Season with salt and pepper to taste and sprinkle on your favorite kind of cheese.

Bake for about 25 minutes or until the eggs have set.

Nutrition Information

Serves: 6 |  Serving Size: 1 frittata 

Per serving: Calories: 114; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 180mg; Sodium: 142mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 8g

Nutrition Bonus: Potassium: 55mg; Iron: 6%; Vitamin A: 9%; Vitamin C: 2%; Calcium: 6% 

Lee is the author, recipe creator, and photographer behind the healthy food blog, FitFoodieFinds. She’s based in the Twin Cities where she runs her blog full time, teaches group fitness, and loves anything and everything about the outdoors. Check out her out onTwitter, Facebook, Instagram and Pinterest.

Photo courtesy of Lee Hersh. Recipe originally published on Fit Foodie Finds.

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Should You Take a Probiotic?

You may have heard that you should add a probiotic to your routine. If you thought, “Great, now what’s a probiotic?” Keep reading.

What are probiotics?

Simply put, probiotics are good bacteria that help us absorb nutrients and fight off bad bugs in the gut that may lead to disease. Though known for healthy digestion, probiotic benefits extend well beyond the gut. Recent research reveals that gut health may impact immune health, play a role in obesity and chronic disease prevention and even influence mood.

The many benefits depend on the type of bacteria. Lactobacillus and Bifidobacterium are two of the most studied bacterial strains. Among its many effects, Lactobacillus has been shown to provide relief from diarrhea, especially in children, and may provide hay fever relief for those with seasonal allergies, according to the Natural Medicines Comprehensive Database. Bifidobacterium may help with a number of ailments including irritable bowel syndrome and even respiratory infections in kids.

The evidence is mounting, but the science is still young. What we do know is that certain foods nourish the gut and positively impact gut bacteria. There is also a wide range of supplement options, so you might say that probiotics come in several forms and “flavors.”

Eating for a healthier gut

What you eat has a profound effect on gut bacteria. The goal is to edge out the bad bacteria with the good. Beneficial bacteria are naturally present in a variety of foods. Though yogurt is usually top of mind, kefir is another probiotic source that’s easy to find and perfect in a morning smoothie or overnight oats. Fermented foods like kimchi, sauerkraut, kombucha, miso and tempeh are other sources that happen to be vegan. In addition to eating these foods regularly, it’s important to eat plenty of fiber from fruits and vegetables to feed the healthy bacteria.

The jury is still out on just how much you need, and in many cases it’s hard to say exactly how much of any particular probiotic you’ll get from food. But if you’re not eating fermented foods regularly, it may be time to reconsider. Enjoy yogurt as a snack, consider topping a stir-fry with kimchi or sip a cup of miso soup with dinner.

Supplementing

Probiotic supplements are the other option. Supplements are particularly helpful in the case of sudden tummy troubles.

The probiotics aisle can be overwhelming. With rows of options, from probiotic shots to capsules and powders to elixirs touting billions of live cultures, how do you choose? With the lure of a healthy and happy gut, it’s easy to succumb to analysis paralysis. Here are a few tips that may help.

When considering a supplement:

Stick with reputable sources. Though not all quality probiotics will have it, look for certifications from independent testing labs like the U.S. Pharmacopeial Convention or NSF, which offer a vote of confidence that you’ll get what you pay for.

Choose a supplement that’s enteric-coated, or take it with food. Doing this helps the live cultures survive the acidic environment of the stomach to get to intestines, where the real work begins.

Don’t assume price equals quality. Supplements will vary from expensive to inexpensive and high quality to poor quality.

Adopt a source you can maintain. Over-the-counter or supermarket solutions may be a good fit, but some cases may call for medical-grade probiotics.

Choose a probiotic for your specific needs. Different bacterial strains deliver different results.

• Problems with constipation? Look for Bifidobacterium, as it may help increase how often you “go.”
• Looking to lower your high cholesterol? Certain Lactobacillus strains have been shown to reduce total cholesterol as much as 9–14%, according to studies.
• Traveling and want to escape Montezuma’s revenge? Consider a supplement that combines Bifidobacterium with Lactobacillus acidophilus or Streptococcus thermophilus, since these combinations seem to decrease the chance you’ll get traveler’s diarrhea.

So, you get the picture that no one pill, powder or drink will cure all. Speak with your healthcare provider and do a little research to see which one is the best fit. In any case, be consistent. Your gut is always changing. Include probiotics regularly to keep your gut bacteria happy, healthy and thriving.

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Bacon, Ham and Egg Wrap

This meat lover’s wrap from Maebells rolls up ham, bacon and egg with a tangy honey mustard sauce for a high-protein meal. In just 15 minutes, enjoy an easy-to-assemble meal that even the pickiest eater will enjoy! Sometimes the simplest things are the best things.

Bacon, Ham and Egg Wrap

Ingredients

• 1 tablespoon mayonnaise
• 2 teaspoons Dijon mustard
• 2 teaspoons honey
• 4 slices reduced-sodium bacon
• 2 large (10-inch) tortillas
• 4 slices reduced-sodium ham
• 2 slices Swiss cheese
• 4 medium lettuce leaves
• 4 slices tomato
• 2 large eggs, beaten

Directions

In a small bowl, combine the mayonnaise, Dijon mustard and honey. Set aside.

Place a skillet on medium heat, and cook the bacon until crisp (about 4 minutes each side). Remove bacon from skillet, and place on paper towels.

Wipe the skillet clean and return to heat. Place each tortilla in the skillet for about 30 seconds, or until lightly browned. Place each tortilla on a plate. Top with 2 teaspoons of the honey Dijon, two slices of ham, one slice of cooked bacon, one slice of cheese, two leaves lettuce and two tomato slices; set aside.

Spray the skillet with cooking spray, and carefully pour a beaten egg into the skillet. When the egg is set, flip, and let it cook an additional 20 seconds. Remove from heat and place on wrap.

Carefully roll your wrap and slice down the center.

Repeat with the remaining egg.

Nutrition Information

Serves: 2 |  Serving Size: 1 wrap

Per serving: Calories: 446; Total Fat: 26g; Saturated Fat: 11g; Monounsaturated Fat: 2g; Cholesterol: 244mg; Sodium: 894mg; Carbohydrate: 22g; Dietary Fiber: 1g; Sugar: 9g; Protein: 26g

Nutrition Bonus: Potassium: 73mg; Iron: 22%; Vitamin A: 10%; Vitamin C: 15%; Calcium: 22% 

Annie is the gluten-free blogger behind Maebells that has a passion for revamping classic Southern comfort food into lighter, healthier, gluten-free meals. For more from Annie, head on over to her blog and connect with her on Twitter, Facebook, and Pinterest.

Photo courtesy of Annie Holmes. Original recipe published on Maebells.

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This Is What A Serving Of Wine Actually Looks Like

If you’re accustomed to coming home at night, whipping out a giant wine glass, and filling it up to the tippity top with your favorite Pinot, then you’re probably going to be disappointed the next time you order some vino at a bar or restaurant. Though we’d all like to believe otherwise, an actual serving of wine isn’t very big. In fact, it’s only 5 ounces, and depending on the type of glass you’re using, that can look really small. “Oftentimes, people are shocked when they see a proper pour of wine,” sommelier Victoria James, wine director at New York restaurant Piora, tells SELF.

“At home,” she continues, “you’re probably pouring yourself 7 to 9 ounces, and, let’s be honest, you’re probably having more than just one.”

Over-pouring is a problem that is especially common if your favorite wine glass is a large one. Now, you’re probably wondering, why can’t all wine glasses just be the same damn size? Why all the red-glass, white-glass tomfoolery? Well, James explains that wine glasses come in many shapes and sizes for a reason. Different glasses are designed to accentuate the different flavors and aromas of different wines.

For example, she says that a flute is good for Champagne because it keeps the bubbles in the glass for longer, while the larger, more open rim on a standard wine glass will allow you to, “get your nose in and appreciate the complex aromatics.” And, aside from that flute, the majority of these glasses can accommodate a lot more than a single 5-ounce serving. And that’s where things can tend to get tricky in the over-pouring department.

A glass of wine with dinner can be a great way to unwind at the end of a stressful day. Too many glasses, on the other hand, can mess with your sleep and stack on the calories, which can get in the way of any weight loss goals you may have. A single serving of wine, whether it be red, white, rosé, or bubbly, will have between 105 and 125 calories, and, if you’re over-pouring, those calories can add up quickly.

If you’re actually interested in paring down your pour of wine, there are a couple things you should know. In a standard 750-mL bottle of wine, there are roughly five glasses of wine. This means that with each serving, you’ll want to aim to pour yourself one-fifth of the bottle. If you’re in need of a visual aid, we’ve got just what you need. The graphic below demonstrates what 5 ounces of wine actually looks like in six different glasses. File it away and never wonder how much you’re drinking again.

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8 Twenty-Minute Recipes for Busy New Moms

Devoting what seems like all the time in the world to motherly duties like nursing, diaper changing, and cuddling with baby leaves little room for cooking. The good news is that feeding your family healthy, flavorful dishes doesn’t have to be time-consuming. Try one of these quick and tasty meals that’ll satisfy taste buds of all ages!

1. High-Protein Chicken Salad| MyFitnessPal Original Recipes

Got leftover chicken? You’re in business! This fuss-free favorite features creamy Greek yogurt, grapes, and shredded chicken for a tangy and satisfying lunch in minutes. Recipe makes 6 servings at 3/4 cup + 2 slices whole grain bread + 1 medium lettuce leaf each.

Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g

2. Zucchini Chicken Wrap | MyFitnessPal Original Recipes

Wraps are a hassle-free, portable, and nutritious lunch option—perfect for busy moms! In addition to feta, hummus, and oregano, this Mediterranean delight has a boatload of veggies like zucchini, roasted red peppers, onion, and spinach. We recommend using 100% whole grain wraps for a fiber boost. Serve with hummus or guacamole on the side for dipping. Recipe makes 4 servings at 1 wrap each.

Nutrition (per serving): Calories: 248; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 556mg; Carbohydrate: 16g; Dietary Fiber: 13g; Sugar: 3g; Protein: 18g

3. 20-Minute Zesty Shrimp Lettuce Wraps | MyFitnessPal Original Recipes

These light and flavorful low-carb shrimp wraps pack a protein punch without leaving you feeling weighed down. Black beans and crispy veggies round out this fresh and flavorful recipe. To cut down on prep time, feel free to buy pre-cooked shrimp at the store. Bonus point if you add a couple cloves of minced garlic! Some studies have shown that babies suckled more vigorously when garlic is involved! Recipe makes 4 servings at 3 filed lettuce wraps each, but munch on more if the serving feels too skimpy.

Nutrition (per serving): Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g;  Sugar: 5g; Protein: 15g

4. Fried Egg Avocado Toasts  | Cooking Light

Avocado toast is super trendy right now for good reason. It’s quick, packed with healthy fats, and downright delicious—especially with an egg on top for extra protein! Top them off with sprouts and salsa for a dose of vitamins and added flavor. Recipe makes 4 servings.

Nutrition (per serving): Calories: 247; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 186mg; Sodium: 544mg; Carbohydrate: 19g; Dietary Fiber:6;  Sugar: 3g; Protein: 11g

5. Easy Taco Salad | Devin Alexander’s book I Can’t Believe It’s Not Fattening

It doesn’t get much easier than this festive taco salad. After all, who doesn’t love hot ground beef, zesty pico de gallo, and crunchy tortilla chips served up on a bed of greens? Garnish with diced green onions and cubed avocado. Recipe makes 1 serving.

Nutrition (per serving): Calories: 308; Total Fat: 10; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 64mg; Sodium: 423mg; Carbohydrate: 30g; Dietary Fiber: 2g; Sugar: 8g; Protein: 28g

6. Roasted Red Pepper Soup with Shrimp | Clean Eating

There’s nothing not to love about this ten-minute soup. Aside from being super quick to whip up, it also supplies plenty of fiber in one serving. Did we mention it taste delish, too? Recipe makes 4 servings at 1 1/2 cups soup, 4 shrimp and 2 ounces baguette each.

Nutrition (per serving): Calories: 376, Total Fat: 8 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 59.5 g, Fiber: 12 g, Sugars: 10 g, Protein: 16 g, Sodium: 416 mg, Cholesterol: 43 mg

7. Healthier Kung Pao Chicken| Fit Foodie Finds

Imagine all the goodness of Chinese takeout without the extra sodium and oil. This healthier take on the classic doesn’t sacrifice on flavor. To conquer your spice cravings, serve with a drizzle of sriracha. Garnish with toasted cashews or peanuts and serve over a bed of brown rice.

Nutrition (per serving): Calories: 375; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 495mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 8g; Protein: 31g

8. Open Faced Avocado Egg Salad Sandwich | Avocados From Mexico

Egg salad just got a healthy makeover! Avocado adds cholesterol-free creaminess plus a hefty dose of heart-healthy fats. Serve on toasted whole grain bread or pita.  If you’re planning to save some for the next day, add a squeeze more fresh lemon juice to keep the bright green color. Recipe makes 2 servings.

Nutrition (per serving): Calories: 354; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Cholesterol: 280mg; Sodium: 397mg; Carbohydrate: 24g; Dietary Fiber: 9g;  Sugar: 8g; Protein: 14g

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The Best Snacks To Eat After Strength Training

After you finish working out, your body is in a state of recovery. You probably feel tired, and that’s because you are tired. Your muscles are minutely injured, and any energy and nutrients your body had stored away have probably been used up. Nutrients will help you heal properly, so you need to get the ones you’ve lost back into your system as soon as you’re finished pumping iron. How do you do that? Only our favorite way: With a nutritious snack.

Before you pick your snack, it’s important to understand that different workouts necessitate different nutrients in different ratios. For example, after an intense cardio sesh you’re going to want to stock up on a bunch of carbs and a bit of protein. Strength training, however, is a different ball of wax.

“You are left with microscopic tears in your muscle cells after lifting weights,” Jennifer O’Donnell-Giles M.S., R.D.N., certified sports dietitian, tells SELF. While tearing your muscles may sound bad, it’s actually good. That tearing is what allows them to build up and heal stronger. But they aren’t going to heal all on their own. According to Giles, “nutrients are needed to build back these muscles.”

After strength training, the nutrients that will most help with recovery are protein, carbohydrates, and healthy fats. “Protein replenishes the muscle cell damage, carbohydrates replenish blood sugar loss, and good fats control inflammation,” Giles explains, and no matter the intensity of your strength training workout, you should always aim to eat a ratio of 4:1 protein to carbs. And she says you should try to eat your snack 15 to 20 minutes after you wrap things up at the gym.

One thing that does change with the intensity of your workout is the size of your snack. Usually in the beginning of your strength training practice, Giles says your workouts will tend to be more basic. A lighter intensity workout might consist of 10 to 12 reps of chest presses, barbell squats with lighter weights, push-ups, dips, and pull-ups. After these lighter intensity workouts, Giles says you should eat a snack between 100 and 200 calories.

Further along in your practice, she says your workouts will begin to get more intense. Higher intensity workouts usually include the use of heavier weights, and fewer reps (6 to 9) of moves like deadlifts, leg presses, and jump squats. After these higher intensity workouts, she says to eat between 300 and 500 calories. Below, you can find some snack options for each of these different levels of intensity.

Snacks following light strength training:
These snacks are incredibly simple to throw together and can even be tossed in your gym bag before you head to your workout.

• Homemade granola made with whole oats, dried fruit and nuts
• Low-fat chocolate milk
• Non-fat Greek yogurt
• 1 banana with 1 tablespoon of peanut butter
• 1/2 cup of edamame

Snacks for after intense strength training:
These snacks are a little bit more like meals. And that’s OK. After an intense strength training workout is not the time to being worried about counting calories (though you still don’t want to go totally crazy). Giles says these are exactly what you need.

• Protein smoothie made with 1 scoop high quality whey protein isolate powder, banana, almond milk, frozen berries and spinach
• Two scrambled eggs, with two slices of whole wheat toast, and sliced avocado
• Grilled chicken on high protein whole grain tortilla with hummus and cucumbers
• Quinoa with black beans, diced grilled tofu, chopped kale, olive oil, and sea salt
• Tuna (mixed w non-fat plain Greek yogurt instead of mayo) on whole wheat pita with romaine lettuce and roasted red peppers

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7 Sneaky Tricks That Save Time in The Kitchen

Cut back on time spent in the kitchen prepping and cooking healthy foods by using these fun food hacks. No longer do you need to wait days for water to boil or or what seems like forever for your bananas to ripen. These tips arm you with an arsenal of quick-cooking solutions yielding delicious results.

1. Ripen Green Bananas

Are you tired of waiting days for your bananas to ripen? Wait no longer! With just a little kitchen magic and 25 minutes, you can turn hard, unripe green bananas into perfectly overripe bananas that are ready for banana bread baking. Place unpeeled bananas on a foil-lined baking sheet, and bake at 350°F for 25 minutes or until the peel is black and the bananas are soft. Cool and use in your favorite recipes like smoothies, banana pudding or banana bread.

2. Hard-Cook Eggs in the Oven

Skip the pot of boiling water, and grab a muffin tin to make the best-tasting, easy-to-peel, hard-cooked eggs. Just follow these three steps: place a whole egg in a dry muffin cup, bake at 350°F for 27 minutes, then transfer the cooked eggs to an ice bath for 10 minutes. Chilling the eggs in a large bowl of ice water stops the cooking process to prevent the dreaded green-ringed yolk.

3. Hull Strawberries with a Straw

Stop wasting the top third of your strawberry trying to cut off the green leaves. Hull strawberries simply by inserting the tip of a straw in the bottom of the berry. Push through, and pop out the stem.

4. Toast Nuts in the Microwave

Say goodbye to burned nuts and hot kitchens. Toasting nuts has never been easier when you prepare them in the microwave. Place nuts in a microwave-safe dish, and cook on high for 2 minutes. Stir and place the nuts back in the microwave to cook for another minute. Stir and continue to cook in 30-second intervals until nuts smell fragrant. Depending on the strength of your microwave, almonds toast in about 4 minutes, and walnuts and pecans toast in 5 minutes. Just remember to let your nose be your guide. Once the nuts become fragrant, they are done.

5. Halve Grape Tomatoes in Seconds

Cutting grape tomatoes has never been faster when you use this trick. Arrange grape tomatoes in a single layer in the center of a flat plate then top with another flat plate of the same size. Press the top plate down gently with your hand while running a sharp knife horizontally between the two plates. In an instant, you’ve sliced as many as 20 tomatoes.

6. Peel and Devein Shrimp in One Step

Peel and devein shrimp like a pro by using kitchen shears to cut through the outside of the shell along the length of the shrimp. Peel the shrimp, then use the tip of the kitchen shears to remove the vein.

7. Let the Blender Clean Itself

Stop scrubbing chia seeds off the blades, and let the blender do the tough cleaning for you. Once the contents of the blender have been removed (i.e., eaten), add hot water and a drop of dish soap and blend. Pour out soapy water, repeat if necessary and rinse with more hot water.

Photo credit: Holley Grainger Nutrition

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