Asparagus & Mushroom Omelete

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This is a quick, delicious and healthy meal I came up with one morning on the first week of my 30-day challenge. I actually used the left over asparagus from another meal, along with some portobello mushrooms that I had in the refrigerator. I try to always have egg whites and eggs for quick breakfast ideas like these.

There are so many ways to make an omelet tasty and I not only try to use fresh ingredients, I also use spices and herbs.  This recipe’s start herb is rosemary to kick of the holiday season flavors.

I chose to serve the omelet with arugula as that is what I had in the refrigerator. But I also really enjoy greens as a side for my breakfast. I simply added a mixture of 1 part lemon juice, 1 part olive oil and a pinch of salt over the arugula. It is a great combination, trust me.

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Asparagus & Mushroom Omelete

1 Omlete

5 minPrep Time

15 minCook Time

20 minTotal Time

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What you will need

  • 1 cup egg whites
  • 1/3 cup cooked asparagus (cut)
  • 1/3 cup portobello mushrooms (sliced)
  • Olive oil spray
  • 1 teaspoon kosher salt
  • 1/2 teaspoon rosemary
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon peppper

How to Make it

  1. In a medium non-stick pan on medium high heat, add the spray
  2. Add the mushrooms and cook until browned
  3. Add the asparagus and cook for about another minute
  4. Add the egg whites, salt, pepper, rosemary and onion powder and stir well
  5. Let the egg cook well and then fold over one side
  6. Flip with a large spatula to the other side and cook a little more on the other side
  7. Serve with the arugula salad

Nutrition

Calories

140 cal

Carbs

4 g

Protein

28 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
7.8.1.2
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https://thediversifiedtable.blog/2018/09/24/asparagus-mushroom-omelete/

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Pumpkin Waffles

Not many people can resist a waffle for breakfast. Unfortunately, most waffles are usually part of any diet. However, I’m here to tell you this pumpkin waffle recipe is! 

I started a 30-day Paleo challenge weeks ago and the item I miss the most is bread, so instead of cheating, I created this recipe. I did take a few other recipes and did a little experimenting and this is the final product. It is so good that I almost thought I was cheating.

This recipe made 3 large waffles and could have made 4 thinner waffles, so it depends on how much batter you pour into the waffle maker.  Since maple syrup and honey are just added sugar, I served them with a pineapple jam and a sweet potato butter that I make (recipes to come). You can also serve these waffles as a savory dish by removing the stevia. They can also be made as pancakes or mini blinis instead of a cracker.

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Waffle Iron 

Pumpkin Waffles

3-4

5 minPrep Time

15 minCook Time

20 minTotal Time

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What you will need

  • 1 cup Pumpkin Puree
  • 5 large eggs
  • 1/3 cup almond butter w/maple syrup
  • 3 tablespoons melted coconut oil
  • 1/2 cup coconut flour
  • 1/3 cup Stevia sugar
  • 2 tablespoons pumpkin spice
  • 1 teaspoon baking soda
  • 1 trespoon baking powder
  • 1 teaspoon vanilla extract
  • pinch of salt (kosher)
  • Coconut spray oil

How to Make it

  1. Preheat waffle iron
  2. In a medium bowl add the pumpkin puree, eggs, almond butter and coconut oil and stir until smooth
  3. Add the coconut flour, Stevia, pumpkin spice, baking soda, baking powder, vanilla and salt and continue to stir
  4. Spray coconut oil to waffle iron
  5. Ladle about a 1/2 cup of the batter onto the waffle maker and spread around (you can eyeball the batter and a little more if you want)
  6. As per the instructions of the waffle maker, cook until cooked through (usually takes about 3-4 minutes)

Nutrition

Calories

868 cal

Fat

55 g

Carbs

95 g

Protein

3 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
7.8.1.2
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https://thediversifiedtable.blog/2018/09/24/pumpkin-waffles-paleo/

Waffle Batter
Pumpkin Waffle with Sweet Potato Butter and Pineapple Jam

 


Cinnamon Peach Dessert

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Have you noticed how craving dessert after a meal becomes more pronounced when you are trying to lose weight? If you do not then you are lucky, because it seems to happen to me a lot! It’s almost as if a meal is not complete unless you finish it with a dessert. However, what I realized is dessert can be healthy!

This recipe was created from one of those moments. After creating this recipe, I realized that there is a way to have something sweet after your meal, without all the calories. The other great thing about this recipe is you can replace the peaches with other fruits. You can also replace the cinnamon sugar with just cinnamon and “>Stevia.

The process is simple, cut the peach in half and remove the seed. If you enjoy using all of your ingredients, replant the seed later. Cut each half into another half and so on until you have the slice sizes you want. You are more than welcome to cut the peaches in a different size, but the cooking time may change.

Add butter or cooking spray to a non-stick pan on medium heat and then add the peaches. Stir them so they are coated and then add the seasonings and continue to cook them until they start goldening. Remove them from the heat and serve in a bowl.

I topped with whipped cream, but is you can’t eat dairy, there are whipped creams made with almond milk or coconut milk that are delicious.

Finish the dessert with an expresso and your meal will be complete!

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Sauted Peaches

6

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What you will need

  • 6 Peaches cut into wedges (cut in 1/2 and then cut the 1/2 again and so on)
  • 3 tablespoon butter
  • 3 tablespoons Cinnamon Sugar
  • 2 teaspoon Nutmeg
  • 1 teaspoon Cinnamon Powder
  • Whipped Cream (optional)

How to Make it

  1. In a large non-stick pan on medium heat add the butter
  2. When the butter is melted add the peaches and stir for about 2 minutes
  3. Add the cinnamon sugar, nutmeg and cinnamon powder and continue stirring until the peaches start caramelizing and the sides start browning
  4. Remove from the heat and serve in a bowl (about a peach per serving)
  5. Top with whipped cream and sprinkle of cinnamon sugar
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https://thediversifiedtable.blog/2018/09/10/cinnamon-peach-dessert/


Spinach and Cheddar, Crustless Quiche

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Quiches have always been a crowd pleaser and I love to experiment with the flavors. They are also extremely easy to put together so you can make a few different flavors to ensure that all taste buds are accounted for.

By definition a quiche is a baked flan or tart with a savory filling thickened with eggs. As long as you get the right mixture, you too can create your own flavors. Try some out and share with me your recipes.

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These products are staples in my kitchen. The pie pans are great for always and now for the holidays they will come in handy. The spatulas are amazing and this I use for anything and everything, check them out.
9 inch Pie Pans
Silicone Spatula Spoons 

Spanakopita and Cheddar Crustless Quiche

8

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What you will need

  • 1 onion (small dice)
  • 14 ounce package frozen spinach, thawed and drained
  • 2 tablespoons olive oil
  • 5 eggs
  • 1 1/2 cups cheddar cheese (shredded)
  • 2 teaspoon kosher salt
  • 1 teaspoon pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dill (dry)
  • 1/2 teaspoon oregano (dry)
  • Nonstick Spray

How to Make it

  1. Preheat the oven to 350 degrees
  2. Spray a 9 inch pie plate
  3. In a large saute pan on medium high heat add the olive oil and the onion and cook until translucent, about 3-4 minutes
  4. Add the spinach, 1 teaspoon of salt, 1/2 teaspoon pepper, onion powder, garlic powder, dill and oregano and saute for another 2-3 minutes
  5. Remove from heat and let cool
  6. In a separate bowl, beat the eggs and the remaining salt and pepper
  7. Add the spinach mixture and 1/2 cup cheddar cheese to the eggs and mix well
  8. Pour into the prepared pie pan and top with the rest of the cheddar cheese
  9. bake for about 40-45 minutes
  10. After a toothpick comes out clean let cool for about 5 minutes before slicing
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https://thediversifiedtable.blog/2018/09/06/spanakopita-and-cheddar-crustless-quiche/


Roasted Brussel Sprouts glazed with White Balsamic Vinegar Glaze

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Brussel sprouts are not everyone’s favorites, but I can promise you that this recipe may make you a lover after all. My actual favorite part of this recipe are the loose leaves that end up really crispy and salty and oh so fun to eat.

This is an easy side dish and compliments many meals. Now that the holiday season is coming , there are many ways to experiment with this lovely vegetable and I plan to.  Until then, try this recipe and see what you think.

Meal Plan:

 

Roasted Brussel Sprouts glazed with White Balsamic Vinegar Glaze

4

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What you will need

  • 1 package of brussel sprouts (12 ounces)
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 2 teaspoons White Balsamic Vinegar Glazed
  • 2 tablespoons Olive Oil

How to Make it

  1. Pre-heat oven to 400 degrees
  2. Cut the end off the brussel sprouts and then cut them in half and place in a large bowl
  3. Pour the olive oil, 1 teaspoon salt, garlic powder and pepper and stir well so that all the brussel sprouts are coated well
  4. Place the brussel sprouts in a baking sheet, large enough so there are none of them on top of the other
  5. Bake for about 35 - 40 minutes or until crispy and browned
  6. Sprinkle with remaining salt if needed
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https://thediversifiedtable.blog/2018/09/03/roasted-brussel-sprouts-glazed-with-white-balsamic-vinegar-glaze/


Roasted Garlic Green Beans

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Green beans don’t look like the most appealing veggies but they can actually be quite tasty with right ingredients and seasonings. Green beans don’t look like the most appealing veggies but they can actually be quite tasty if you make them right. They are also very good for you…they are low in calories and fat and have NO cholesterol. Check out this article for additional health benefits of green beans.

If you follow me, you have heard me say that I love to cook with foods that are versatile…green beans are one of those ingredients that adapt well to the flavors of it’s surroundings. Its an amazing side dish that you can impress with and also ensure healthy eating. Another way that I love to eat them is French style because the bean is thinner, but not as crunchy. In this recipe, I cut the beans diagonally to create the illusion of having more beans to eat.

Another great thing about green beans is eating them as left overs. You can re-heat them or even eat them cold. It’s important not to over cook them to make sure they are still left crunchy.

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Tips
  • Use the roasted garlic by spreading on warm bread
  • Spread on Steak, Chicken or Seafood to top off the meal
Roasted Garlic Green Beans

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What you will need

  • Green beans – 1 pound cleaned, trimmed (cut stems) and cut in ½
  • Sundried tomatoes – ½ cup, diced
  • Sunflower/avocado oil – 1 tablespoon
  • Kosher salt – 1 teaspoon
  • Pepper – ½ teaspoon
  • Pine nuts – ¼ cup
  • Roasted garlic spread (use 2 tablespoons):
  • Garlic – 1 whole bub
  • Olive oil – 1 ½ tablespoon (split into 1 and ½ tablespoons)

How to Make it

    Green Beans:
  1. Place 6 cups of water to boil in a large pot
  2. When boiling, add the green beans and cook for about 3-4 minutes and then place in an ice water bath to stop the cooking
  3. Remove from the cold water and pat dry
  4. In a large non-stick pan on medium-high heat, add the sunflower/avocado blend oil
  5. Add the green beans and cook for about 4 minutes
  6. Add the sun-dried tomatoes, roasted garlic spread, salt and pepper
  7. Mix well and cook for about 2-3 more minutes
  8. Add the pine nuts, stir and serve
  9. Roasted Garlic Spread
  10. Pre-heat oven to 450 degrees
  11. Cut the tip of the garlic clove, enough to see the bulbs
  12. In a large square sheet of aluminum paper, place the garlic clove and drizzle the oil and then close well
  13. Bake in the oven for about 25-30 minutes
  14. Remove from the oven and let cool
  15. Remove from the foil press out bulbs into a bowl or small food processor
  16. Add the 1 tablespoon of oil and smash making sure that the garlic touns into a paste
  17. Place in a sealed container in the fridge (good for about 5-7 days)
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https://thediversifiedtable.blog/2018/04/23/roasted-garlic-green-beans/

 

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Coconut Rum Macaroons

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Coconut, Coconut, Coconut! This is such an amazing ingredient and not only is great for food, you can also use it for scrubs and fragrances. I have another blog that is titled toasted coconut, and this is great to have and top other dishes off with them. I can guarantee that I will have plenty of coconut recipes in this blog.

In the meantime, I will say you’re welcome for this recipe, OMG is it tasty. I will say that it is not dietary and for that I am sorry, but it is very worth the cheat. When I was young, my dad used to eat coco rayado, which is coconut in a syrup with cream cheese or gouda cheese. It sounds weird, but it was good. This was the start of my love for coconut and then I moved on to mounds. When I discovered chocolate and coconut together, I went to heaven (LOL).

I have had macaroons before with chocolate and without, but I wanted to make some that were different and a little inspired by the Latin culture, so I decided to add rum. Even though they do not have actual rum, boy do they taste like they do!  Any feed back will be appreciated!

 

INGREDIENTS – MAKES ABOUT 24 – 30 MACAROONS

  • Coconut – shredded, sweetened, 6 cups
  • Coconut flour – 2/3 cup
  • Salt – ½ teaspoon
  • Condensed sweetened milk – 14 ounce can
  • Vanilla extract – 1 teaspoon
  • Rum extract – 2 teaspoons

HOW TO MAKE IT…

  1. Pre-heat the oven to 350 degrees
  2. In a large bowl, add the coconut, coconut flour and salt and mix well
  3. Add the condensed sweet milk, the vanilla extract and the rum extract and mix everything together well
  4. On a baking sheet with parchment paper, spoon some of the mixture into small amounts (about a tablespoon each)
  5. Bake for 11-12 minutes until you see some of the coconut flakes toasting
  6. Remove from the heat and let cool
  7. If you want to add chocolate over them, melt the chocolate and with a spoon, drizzle all over the top of the macaroon

Tips: You can add some edible glitter or sprinkles on top for a more festive look; you can also try some white chocolate or candy melts in different colors depending on the occasion

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Cheesy Creamed Spinach

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Spinach is absolutely one of the most versatile ingredients and it may be due to the lack of flavor that it has when eaten alone and it will adjust to the flavors that are added. I use spinach in shakes, desserts, salads, breakfast, etc. It also is one of the healthiest foods you can eat. I remember when I was pregnant with my son (1997 – long time ago) and there was no Google, so I relied on a little book my doctor provided me with and it had every month of pregnancy, along with the important foods to eat during those months. Guess which food was repeated most of the time, if not all? Yup, SPINACH! If you have been pregnant, you’ll now that folic acid is very important, especially the last trimester when the baby’s brain is developing the most. I ate so much spinach during both my pregnancies that I think some part of me turned green (LOL). If you go on this site, you will see all the nutritional value in spinach.

Anyway, since spinach is quite boring alone, this recipe makes it taste better than you could have ever imagined. I made the recipe with frozen spinach, because it is easier to always have some handy that way, but you can definitely make this recipe with fresh spinach. Just note that you will have to at least double the fresh amount since the frozen kind already comes wilted. This is also a great dish to make ahead of time and then warm it up or have for left overs. Don’t forget to look at my tips for some other ideas.

 


INGREDIENTS – SERVES 4-6

*Spinach – 2 bags of frozen spinach (15 ounces – defrosted and drained)
*Vidalia onion – 2 cups, small dice
*Garlic – 2 cloves, minced
*Butter – 2 tablespoons
*Olive oil – 2 tablespoons
*Heavy cream – 1 cup
*Kosher salt – 3 teaspoons
*Pepper – 2 teaspoons
*Onion powder – 1 teaspoon
*Garlic powder – 1 teaspoon
*Nutmeg – 1 teaspoon
*Parmesan cheese – 5 ounces, grated (I used Sargento)

HOW TO MAKE IT…

  • In a large non-stick saute pan on medium high heat, add the butter, oil and onion and let cook for about 2-3 minutes or until the onion is translucent
  • Add the garlic and cook for another 1-2 minutes
  • Add the spinach and mix well with the onion and garlic mixture
  • Lower the heat to medium and add the heavy cream, salt, pepper, onion and garlic powder and nutmeg and mix well
  • Let the mixture reduced for about 3-4 minutes then add the Parmesan cheese; the cheese will melt while you stir it in
  • ENJOY! 

Tips: You can add this mixture to an empanada dough and baked them; you can add some shiitake mushrooms and completely up the taste profile