Add ground turkey/Canadian Bacon and cheese to your egg. Add cheese to the egg mixture before cooking if you like cheesy eggs

Recipe: Breadless Breakfast Frittata Sandwich

The Breadless Breakfast Frittata Sandwich

No Bun, no problem... here is a recipe for a bunless egg sandwich.

By Ana Lefebvre

03-05-2019
Add ground turkey/Canadian Bacon and cheese to your egg. Add cheese to the egg mixture before cooking if you like cheesy eggs

As someone that is allergic to gluten, I am always searching for something that will replace bread. A Frittata is the Italian version of the American Omelette. It can be a nice substitute for a bunless egg sandwich. 

Here is my recipe for the breadless breakfast sandwich that is gluten free and can also be made for vegetarians. 

Breadless Breakfast Frittata Sandwich

Breadless Breakfast Frittata 
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 213kcal
Author: Ana Veiga

Ingredients

  • 2 Eggs Per Side (If you are making a whole sandwich you will use 4 eggs. If you are using a tiny saucepan use 1 egg per side)
  • 1/3 cup Veggies (Ideas: Mushrooms/ Peppers/ Onions)
  • Handful Spinach (Please note that Spinach shrinks a lot when cooking)
  • 1/4 tbsp Olive Oil Or use a non-stick pan
  • Salt and Pepper To taste

Instructions

  • Heat the Olive Oil in a small saucepan on Med (the olive oil will aid with non-sticking) (the size of the saucepan will be the size of the breakfast frittata sandwich.
  • Once the oil is hot put in vegetables and saulte´ to liking (usually about 1.5 minutes when the vegetables get translucent).
  • Turn the setting of the pan to low and wait another minute.
  • Crack 2 eggs in a bowl and whip together (salt and pepper to taste).
  • Make sure Vegetables are in the middle and away from the edges of the pan for the shape of the egg frittata.
  • Pour the eggs into the pan.
  • Cover with a lid so the steam cooks the eggs.
  • Check your egg after a minute to see if the top is cooked.
  • If you like a crunchier egg flip the egg. Before flipping, make sure the bottom of the egg is set, this way it will not break. Use a spatula (that is meant for the heat) to aid in flipping the egg.
  • Repeat recipe for the other side.

Notes

Saute´the vegetables for both side at once to save time.
Add ground turkey/Canadian Bacon and cheese to your egg. Add cheese to the egg mixture before cooking if you like cheesy eggs.
This recipe is gluten free.
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It is possible to eat healthy and dine out. You will always eat the healthiest at home since, you control the ingredients that go in your food. Eating out is inevitable since it is a cultural norm. So here are tips on how to order healthy at restaurants.

Avoid appetizers

If you are going to a restaurant that has big portions, appetizers are unnecessary. Appetizers are a quick food item that restaurants put out. Quick food are usually prepared unhealthy (fried) and are a great way to add unnecessary calories. Now there are always exceptions. If they have something healthy like a antipasto caprese, then go for it.

Always oil and vinegar.

Stay away from restaurant prepared dressings. They usually have bad fat and a ton of sodium. You can make a healthy ranch at home, but restaurants usually make sauces with cost efficient ingredients. Ask for oil and vinegar.

*Tip- some restaurants pass off regular oil as olive oil. Purchase small bottles of olive oil and vinegar and bring it with you.

Don’t eat the bread.

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Grilled is your friend or raw.

Stick with shrimp, salmon or chicken breast or a piece of steak that doesn’t have much fat. 

Ask for no butter on your vegetables.

A lot of restaurants will automatically put margarine on their vegetables, that’s why it tastes so good. Use your oil, vinegar and pepper.

If you really want desert, ask for whip cream and fruit or a scoop of ice cream.

Salads may not be your best friend.

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Getting in shape doesn’t have to be expensive. In fact I spend less money when I stick to a healthy diet because I am not eating out constantly and spending money on booze. Here are tips on getting in shape on a budget. 

1. Start with a budget.

Know how much you can spend each week on food and fitness.  Gyms come with group classes, exercise machines and many times a free private training session. GYM Prices also vary. Crunch sells memberships as low as $10 a month. If you really want to build a skill like Yoga, it is sometimes better to go to a Yoga studio where the instructor will focus more on you. You can also find local community classes that are affordable. Some churches also offer free classes. 

2. Figure out if you can afford a gym membership or not and what type of exercise program that you want to partake in. 

If you are a self starter then working out home should be easy. If you need motivation and influence a gym or class might be the best for you. Working out 3-4 times a week is ideal. If you can’t get away from the kids, walking or park activities may be the best. 

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3. If you can’t go to a gym (or do not have a desire to) you should purchase tools to help you get into shape.

Resistant bands are so easy and cheap. Yoga balls, medicine balls, and free weights are great investments. I can do a whole workout with resistant bands and a 10 lb dumbbell.

4. YouTube and fitness apps are your best friend in finding workout and health tips.

Check out different styles of workouts or do a workout for free with Youtube or Apps. Here’s a list of Apps you may like. 

5. Contrary to popular belief, eating healthy is actually not expensive.

Cut back your meat intake if you are eating it more than one time a day. Chicken and Ground Turkey are healthy for you and are cheaper meats. Beans are awesome for you and are pennies on the dollar. Oatmeal is a great breakfast choice and is extremely inexpensive. You can also purchase-frozen fruits and vegetables to save money. It starts to get a bit pricy when you purchase Organic, but not everything has to be purchased organic. If I can’t afford organic strawberries, I don’t buy them. Friends and family members that are not healthy/clean eater actually spend about 3 times more on food than I do. 

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6. Walmart has great inexpensive workout clothes. Their brand Danskin, has been around for forever. In the 90s I was purchasing it for ballet classes. You can also check the racks at your local Ross or TJ Maxx. They sell Nike, Adidas, etc. for a great price. 

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Boston, Massachusetts: Today, in Boston, Dunkin’ Donuts is selling their new debut Dunkin’ Donuts Fries along with pretzels and waffle-breaded chicken fingers and more as part of a new $2 snacking menu.

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Fast food restaurants are constantly changing items to keep up with their demographic. Dunkin’ Donuts on the west coast is now Dunkin’. Taco Bell recently introduced the $1.00 Nacho Fries, which have been a successful launch. McDonalds has recently taken the “Hot and Spicy” off the menu, resulting in petitions and boycotts. Wendy’s has now launched a campaign jesting McDonalds. 

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Eating Healthy is Simple! Here are some tips on how to eat healthier today!

In 2019, eating healthy is not hard because of the vast options that we have. The hardest part is re-training the brain upon what we should or shouldn’t eat. By now, we know that processed foods are not healthy for us and can lead to many diseases, but the accessibility still makes it an option.

Here are 10 easy ways to eat healthier today. 

10 Ways to Eat Healthier Today

1. Ditch the soda!

By now, we all know that artificially sweetened drinks are terrible for you (both diet and regular soda). If you still want something carbonated, try sparkling water that hasn’t any artificial sweetener and is free of artificial dyes.

2. Never let yourself get hungry

Eat 5-6 small meals a day and eat on a set time. If you allow yourself to get hungry the bad temptations will be harder to resist.

3. Tea!

Replace the second cup of coffee with green tea. It has a good amount of caffeine and it can also boost your metabolism.

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Snacks are always marketed as easy access and quick food item. Why shouldn’t your fruits and vegetables be? Either food prep or purchase them in such a way.

5. Replace fatty meat with low-fat items like frozen shrimp

It is low-calorie and an easy item to fix. Just make sure that it is good frozen shrimp.

6. Brown over white

Switch to brown rice over white rice. Switch to whole grain over white bread. Did you know that brown rice is whole grain and white rice is bleached and hard for your body to digest?

7. Plan your cheat meal

Allow yourself to have a processed meal. Unless you are on a restricted “diet” for health reasons, have 1 naughty meal a week, but plan it. Plan it on the for the holiday or the night you have dinner out.

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The Holiday can be brutal on my body. My stomach (body) has to do double duty of getting rid of processed foods, white sugar, and white flour (which are also processed, but I feel like they should have their own category). 

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It is well known that you should eat 3 meals a day for your metabolism, but according to the New York Post,  “2,000 Americans found that the traditional breakfast, lunch and dinner meal structure is now followed by just 27 percent of people today.”

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Refined flour is hard for the body to digest. Most processed carbs has tons of sugar hiding into it, which spikes your glucose. Also, sugar turns into fat and bad fats have the tendency to sit in your digestive system. 

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Eating right is very good for your body, but getting your “blood pumping” is very important for your overall health. There are so many different ways to workout. The key is finding something that you will stick to. 

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