Course: Snack

Breakfast Egg Muffins

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Breakfast Egg Muffins
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Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
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Instructions
Prep
  1. Preheat oven to 350 degrees. Grease a regular size muffin tin with a nonstick spray or olive oil. Roughly chop up mix-ins into small pieces (tip: a pizza cutter works great for this task, and a little of the cheese will go a long way).
Mix
  1. Whisk eggs in a medium size bowl; add all mix-ins and whisk again to evenly incorporate. Pour into muffin tin, filling each of the cups approximately half way.
Bake
  1. Bake for 20 to 25 minutes until eggs are set in the middle.
Cool
  1. Remove from oven and use a spoon to gently dislodge muffins from the tin.
  2. Allow to cool on a cooling rack for at least a minute before serving, with a little salt and pepper to taste!

Chocolate Chia Pudding

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Chocolate Chia Pudding
Indulge your sweet tooth with this simple and tasty treat.
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Course dessert, Snack
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
  • 1/4 cup cocoa powder
  • 1/4 cup chia seeds
  • 4 tbsp honey or maple syrup
  • 1/2 tsp Cinnamon ground
  • 1 pinch of salt
Course dessert, Snack
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
  • 1/4 cup cocoa powder
  • 1/4 cup chia seeds
  • 4 tbsp honey or maple syrup
  • 1/2 tsp Cinnamon ground
  • 1 pinch of salt
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Instructions
  1. Place all the ingredients in a high-speed blender and blend until smooth.
  2. Pour into large glass container or divide between glasses or small jars.
  3. Refrigerate overnight or at least four hours.
  4. When ready to serve top with 1/4-1/2 cup fresh berries – delicious with strawberries, raspberries or blackberries.

Kale Chips

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Roasted Kale Crisps
An easy healthy alternative to chips.
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Servings
Ingredients
  • 1 bunch kale washed and dried well
  • 1 lemon
  • Sea salt to taste
  • garlic powder to taste
Servings
Ingredients
  • 1 bunch kale washed and dried well
  • 1 lemon
  • Sea salt to taste
  • garlic powder to taste
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Instructions
  1. Preheat oven to 400 degrees F. 

  2. Line a baking sheet with parchment paper or spray with high heat oil spray such as grapeseed or sunflower. Lay kale leaves in a single layer on the prepared baking sheet.
  3. Lightly sprinkle sea salt and garlic powder over the kale.
  4. Roast kale for 8-10 minutes in preheated oven. Kale should be crispy and lightly browned mostly dark green. The leaves will crisp further on sitting. Make sure they retain their color – if they get too dark, the flavor will be bitter. If some leaves don’t look too crispy, turn them over and bake for another 1-2 minutes, then remove.
  5. Drizzle lemon juice over the kale and enjoy!
  6. Note: Crisps do not store well so make what you want to eat!

Tuscan Stuffed Mushrooms

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Tuscan Stuffed Mushrooms
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Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
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Instructions
  1. Preheat oven to 375 degrees. Grease large baking sheet.
  2. Combine bruschetta and cheese in medium bowl. Fill each mushroom with mixture and place on baking sheet.
  3. Bake for 20 minutes. Transfer mushrooms to serving platter and top with basil.

Black-Eyed Peas Hummus Wrap

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Black-Eyed Peas Hummus Wrap
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Servings
Ingredients
  • 1 lb black-eyed peas dried
  • 2 large garlic cloves
  • 2 lemons juice of
  • 1/4 cup olive oil
  • 1/4 cup tahini
  • 1/4 tsp hot sauce
  • 1 tsp salt
  • black pepper
  • 8 large tortillas whole wheat wrap
  • 1/2 cup sunflower seeds shelled
  • 1 cup carrots shredded
  • 4 cups chopped greens in season (lettuce, spinach, kale, arugula)
Servings
Ingredients
  • 1 lb black-eyed peas dried
  • 2 large garlic cloves
  • 2 lemons juice of
  • 1/4 cup olive oil
  • 1/4 cup tahini
  • 1/4 tsp hot sauce
  • 1 tsp salt
  • black pepper
  • 8 large tortillas whole wheat wrap
  • 1/2 cup sunflower seeds shelled
  • 1 cup carrots shredded
  • 4 cups chopped greens in season (lettuce, spinach, kale, arugula)
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Instructions
  1. Rinse peas, cover with water in a large pot and bring to boil. Boil for 2 minutes. Remove from heat and let stand for 90 minutes. Then cook, simmering until tender. Drain and cool.
  2. Place garlic in food processor and chop. Add peas, lemon juice, olive oil, hot sauce, salt and pepper and process until smooth. Add tahini and process until smooth, adding more lemon juice if needed.
  3. Spread 1/2 cup hummus down the center of each wrap. Sprinkle sunflower seeds and carrots. Add greens. Add extra hot sauce or vinegar, as desired. Roll into a wrap and enjoy!!

Smoked Trout Chevre Crostini

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Smoked Trout Chevre Crostini
Super fast and easy to make appetizer that is always a hit! High in omega 3, but remember--small portions when eating high fat...even if it's good fat!
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Servings
Ingredients
  • 1/2 whole grain baguette sliced into 24 1/4-inch slices (For a low carb version, use cucumber slices)
  • 8 oz smoked trout cut into 24 bite sized pieces
  • 6 oz chevre
  • 1/2 cup microgreens
  • 1/4 cup capers
  • 2 tsp olive oil
Servings
Ingredients
  • 1/2 whole grain baguette sliced into 24 1/4-inch slices (For a low carb version, use cucumber slices)
  • 8 oz smoked trout cut into 24 bite sized pieces
  • 6 oz chevre
  • 1/2 cup microgreens
  • 1/4 cup capers
  • 2 tsp olive oil
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Instructions
  1. Preheat oven to 400 degrees F Arrange baguette slices on a baking sheet and brush with olive oil. Flip and brush other side. Bake for 5 minutes until browned, flip and bake another 5 minutes until browned.
  2. Remove from oven and cool. Place on a serving platter. Place a pinch of microgreens on each, then a tsp of chevre, then a piece of trout. Top with a tiny dollop of chevre and a press a couple capers onto the cheese on top. Sprinkle a few microgreens over the top for a garnish.

Lavender Blueberry Water

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Lavender Blueberry Water
The lavender in this infused water has the added aromatherapy benefit of calming you, as you sip.
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Prep Time 5 minutes
Passive Time 1 day
Servings
Ingredients
  • 1 cup blueberries fresh or frozen
  • 4-6 lavender sprigs
  • 64 ounces water
Prep Time 5 minutes
Passive Time 1 day
Servings
Ingredients
  • 1 cup blueberries fresh or frozen
  • 4-6 lavender sprigs
  • 64 ounces water
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Instructions
  1. Add fruit and lavender to a large pitcher and crush a little with a wooden spoon
  2. Add water
  3. Cover and chill for 2-4 hours
  4. Strain lavender and berries, if desired and pour over ice or enjoy straight up!

Blueberry Yogurt Pops

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Blueberry Yogurt Pops
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Prep Time 10 minutes
Servings
Ingredients
  • 1 cup plain yogurt
  • 3/4 cups blueberries fresh or frozen
  • 1/2 tsp vanilla extract
  • 1/2 tsp honey
  • 1/4 tsp Cinnamon
Prep Time 10 minutes
Servings
Ingredients
  • 1 cup plain yogurt
  • 3/4 cups blueberries fresh or frozen
  • 1/2 tsp vanilla extract
  • 1/2 tsp honey
  • 1/4 tsp Cinnamon
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Instructions
  1. Mix all ingredients in a bowl.
  2. Spoon into ice cube tray.
  3. Place in freezer for 15 minutes until the pops solidify a bit.
  4. Stick a popsicle stick in each.
  5. Place back in freezer until frozen.

Oatmeal Banana Cookies

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Oatmeal Banana Cookies
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Prep Time 10 minutes
Cook Time 15-20 minutes
Servings
Ingredients
  • 1 cup all-purpose flour
  • 1/2 cup whole wheat baking flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp Cinnamon ground
  • 1/4 tsp nutmeg ground
  • 1/2 tsp kosher salt
  • 1 medium banana ripe
  • 1 large egg
  • 2 tbsp canola oil organic
  • 3/4 cup light brown sugar packed
  • 3 tbsp honey
  • 1/4 cup unsweetened applesauce
  • 2 tsp pure vanilla extract
  • 3/4 cup old-fashioned oats
  • 3/4 cup dried cranberries
  • 3/4 cup pecan pieces
Prep Time 10 minutes
Cook Time 15-20 minutes
Servings
Ingredients
  • 1 cup all-purpose flour
  • 1/2 cup whole wheat baking flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp Cinnamon ground
  • 1/4 tsp nutmeg ground
  • 1/2 tsp kosher salt
  • 1 medium banana ripe
  • 1 large egg
  • 2 tbsp canola oil organic
  • 3/4 cup light brown sugar packed
  • 3 tbsp honey
  • 1/4 cup unsweetened applesauce
  • 2 tsp pure vanilla extract
  • 3/4 cup old-fashioned oats
  • 3/4 cup dried cranberries
  • 3/4 cup pecan pieces
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Instructions
  1. Heat oven to 350 degrees F. Line 2 baking sheets with parchment paper.
  2. In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon, nutmeg and salt.
  3. In a medium bowl, mash the banana with a fork.
  4. Add egg, oil, brown sugar and honey, applesauce, and vanilla and whisk to combine.
  5. Gradually add the egg mixture to the flour mixture, stirring until just incorporated.
  6. Fold in the oats, cranberries and pecans.
  7. Drop 1 tablespoon of dough onto the baking sheets, about 2 inches apart.
  8. Bake, rotating the positions of the pans halfway through, until the cookies are light golden brown, 12 to 14 minutes.
  9. Let cool on the sheets for 5 minutes before transferring to wire racks to cool completely.

Roasted Pears with Orange

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Roasted Pears with Orange
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Servings
Ingredients
  • 1 large naval orange
  • 6 Bosc pears
  • 1/2 cups hearty red wine such as Chianti
  • 1/2 tsp Cinnamon
  • 1/4 cup water
  • 1/4 cups local honey
  • 1 tbsp butter grass fed
Servings
Ingredients
  • 1 large naval orange
  • 6 Bosc pears
  • 1/2 cups hearty red wine such as Chianti
  • 1/2 tsp Cinnamon
  • 1/4 cup water
  • 1/4 cups local honey
  • 1 tbsp butter grass fed
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Instructions
  1. Preheat oven to 450 degrees.
  2. With vegetable peeler, remove peel from orange in 2" by 1/2" strips.
  3. With melon baller or small knife, remove cores and seeds from pears by cutting through blossom end (bottom) of unpeeled pears (do not remove stems from pears).
  4. In shallow 1 1/2- to 2-quart glass or ceramic baking dish, whisk and combine orange peel, wine, cinnamon and water.
  5. Place honey in medium bowl. Hold pears, 1 at a time, over bowl of honey with 1 hand (keep other hand dry). With dry hand, use pastry brush to brush pears with melted butter, then sprinkle pears with honey until coated. Stand pears in baking dish. Sprinkle any remaining honey into baking dish around pears.
  6. Bake pears 35 to 40 minutes or until tender when pierced with tip of small knife, basting occasionally with syrup in baking dish.
  7. Cool slightly, about 30 minutes, to serve warm. Or cool completely; cover and refrigerate up to 1 day. Reheat to serve.

On Track Lifestyles
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The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.