Gluten and Dairy Free Vegetable Egg Bake

Hi There!

Hopefully you will be spending a fair amount of time in your PJs this weekend (say “no” to black Friday! ;)). After a big turkey dinner, this is a great breakfast for one of those relaxing mornings over the weekend. You can save the left overs for breakfast during the week too. This recipe uses fresh herbs (which I love) to give the egg bake loads of flavor without the calories.

I have to give my sister and chef of the family, Erin, a shout out because she really is the one who came up with this recipe. Disclaimer: we used goat and cheddar cheese in the pictures below, but this can easily be dairy free by leaving off the cheese. Veggies, fresh herbs, eggs, and a little water are all you need. Let me know what you think!

Egg bake, holiday, nutrition, recipe, healthy, weight

Serves: 6 people, Prep time: 20 minutes, Cook time: 40 – 45 minutes

Ingredients:

1. Fresh thyme

2. Fresh basil

3. Fresh rosemary

4. Fresh sage

5. Fresh Chives

6. 1 dozen free range omega-3 eggs

7. 2 tbsp water

8. 8 White Mushrooms

9. 1 bunch of Asparagus

10. 10-12 Cherry tomatoes

11. Olive oil

Directions:

Pre-heat oven to 375 degrees

Chop the mushrooms and quarter the tomatoes.

Remove the woody end of the asparagus (if you snap the asparagus toward the bottom of the stem, there will be a natural break) and throw away. Cut remaining asparagus into 3 inch pieces.

Lightly sauté the mushrooms, tomatoes, and asparagus. They don’t need to be cooked all the way.

Spray bottom of a 8×11 inch pan with Pam. Place asparagus in a single layer covering the bottom of the pan and then add mushrooms and tomatoes.

Rosemary, egg bake, breakfast, herbs

Chop up the herbs until you have about 1 cup total

Mix the 12 eggs and water together. Add herbs to the mixture. Add pepper and light salt if desired.

Pour egg and herb mix over the veggies in the pan

*Optional: Sprinkle cheese on top (we used half cheddar and half goat cheese)

Cook at 375 degrees for about 40-45 minutes until egg is cooked through

Serve immediately. Enjoy!

Thank you for reading. I hope you have a fantastic Thanksgiving! Gobble gobble 🙂

Your friend,

Dr. Katie

Naturopathic Doctor practicing in Edina and Woodbury, MN.

Do You Want To Have A Healthy Holiday?

Vegetables

Vegetables

1. Focus on MAINTAINING your weight and your activity level

This is usually not a great time to focus on losing weight.

weight loss

2. Bring healthy food options to the party

Nutrition, health, weight, holistic

 

  • Appetizer: Fresh veggies and hummus or fruit (it’s all about presentation here!)
  • Side dish: Roasted sweet potatoes and apples, baked asparagus, etc.
  • Turkey: Use an herbs to give the meat flavor
  • Dessert: Dairy free and gluten-free options, you might not be able to get away with bringing a “healthy” dessert, so watch your portion size here or skip it all together. Bring something you don’t like, but other people do.

3. Watch your portions and chose 1 or 2 things to splurge on

4. Hide the cookies!

Refrigerator

The freezer is a great place to hide cookies. Think about whether you really want those cookies while you wait for them to un-thaw. If the answer is “yes”, then see #8!

5. Don’t leave bowls of M&Ms and snack food around the house

 

6. Eat your veggies first

Eating

7. Drink plenty of water! At least ½ your body weight in ounces

Water

8. If you eat something on the naughty list, ENJOY it!

Cute Baby

Be choosy about when and what you indulge in (I am a chocolate kind of girl), and then enjoy it, otherwise what is the point?!

9. Be wise in your drink choices

drinks

  • Egg Nog: ½ cup
  • Traditional Egg Nog = 200 calories
  • Coconut or Soy Milk Egg Nog = 90 calories

Alcohol:

  • Liquor = 64 cal/oz (watch what you put in your alcohol)
  • Red and white wine = 120 cal / 5 oz

Beer:

  • IPA = 180 calories/bottle
  • Honey Weiss = 149 calories / bottle
  • Crispin Hard Cider = 170 calories / bottle
  • Michelob Ultra = 95 calories / bottle
  • Angry Orchard = 210 calories / bottle

Hot chocolate with water = 90 cal & 8g sugar / cup

  • Hot chocolate with milk = 192 cal / cup

Coffee shop drinks:

  • Medium White Turtle Mocha 610 cal & 73g sugar
  • Medium Pumpkin Spiced Latte 380 Cal, 49g sugar
  • Medium coffee with soy 15 calories, 1g sugar

10. Keep a bag of nuts with you. If you are hungry and do not have healthy options, snack on nuts until you get home or can find a place with healthy options.

squirrel-nut

Safe travels and have a very happy holiday season!

~Dr. Katie Corazzo

Picture Sources:

1. https://irp-cdn.multiscreensite.com/6558034d/maintain-weight-loss-f.png
2. http://www.busybeekidscrafts.com/Healthy-Holiday-Tree.html
4. www.whirlpool.com
5: http://www.simplyscratch.com/2011/12/peanut-butter-mm-pretzel-kisses.html
7. http://edgeofseven.wordpress.com/2013/03/22/projects-making-a-splash-world-water-day/
8. http://news.asiantown.net/r/19889/i/1/5/51356
9. http://www.partyblog.mygrafico.com/creative-holiday-drink-recipes/
10. http://wallpapersfor.me/squirrel-nut/