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Spring Clean Your Diet – Starting with Breakfast: Quiche Cups

25 Feb

I hate those mornings when you rush out the front door with no breakfast – only to realize on your way to the office that you also forgot your lunch in the fridge. Nice – real nice. This happens to me at least twice a week, and it got so annoying that I finally started doing something about it. I know breakfast is the most important meal of the day, and there has been some substantial research showing people who eat protein packed breakfasts within 30 minutes of waking burn more calories throughout the day and jump start their metabolism in the process.

Protein packed breakfast quiche cups by siiri sampson

Copyright 2013 Siiri Sampson. All rights reserved.

But who wants to eat the things that are “good for you”? If you’re going to the trouble of doing something good for your body, you might as well make it taste good, right?! So, in the interest of saving time, having breakfasts for the whole week, and simultaneously giving myself the chance of burning more calories, I started making breakfast quiche cups on Sunday nights. One batch will make about a dozen and a half, and once you start doing it, your imagination will come up with endless variations that’ll have you experimenting into at least next month. Here’s one variation to get you started.

Siiri’s Mini Breakfast Quiche Cups


Ingredients Calories Carbs Fat Protein Sugar Sodium
Broccoli – Raw, 2 spear (about 5″ long) 21 4 0 2 1 20 Ico_delete
Kroger – Large Egg, 16 egg 1,120 0 80 96 0 1,120 Ico_delete
Generic – Small Potato (138g) With Skin, Raw, 1.5 small potato 192 44 0 5 3 21 Ico_delete
Generic – 1% Low Fat Milk, 1 cup 110 12 3 8 12 130 Ico_delete


Per Serving: Calories: 60 Carbs: 3 Fat: 3 Protein: 5 Sugar: 1 Sodium: 54


  1. Dice the broccoli and potatoes and saute in a pan until tender.
  2. Mix all ingredients together.
  3. Pour into silicone baking cups or greased muffin tin.
  4. Bake at 350 for 30 minutes.

I have also made these without the broccoli, but adding some sauteed onions and a tablespoon of taco seasoning with some shredded cheddar on top for a Southwestern version. And of course, you can basically add in anything you want with the above serving as your blank, protein packed canvas….Delicious!

New Year, New You? (or just a tasty breakfast treat!)

17 Dec

Not to be one of those crazies who puts out her Halloween decorations in July like a big box store, but I’m already thinking about the New Year. I mean, don’t get me wrong – I’m still sipping gingerbread lattes and listening to Christmas music at work all day long in the background…and of course it’s snowing on my blog. However, there’s just something about the hope of a new year, another 1/1/20?? that gets my creative juices flowing.

To that end, I wanted to share a really tasty looking “New You” breakfast for those that are thinking about the age old resolution of improving their health. I am NO STRANGER to this (or the failing of this….but that’s another blog altogether. And I digress). Earlier this year, I met a phenomenal trainer, Jenn, who has an amazing business in helping women of all types and purposes improve health aspects of their life. Her company, For the Glow, kind of represents what many women strive for – it’s a power house of DOING things that are great for you and make you feel great, none of that “ughhhhhh, I can’t believe I have to go to the gym. And I hate my work out pants. And I hate the way health food tastes.” No, no, no.

I wanted to show you this recipe and awesome New Years package Jenn put together, which is super yummy and happens to be super healthy. Of course you can always make modifications to suit your lifestyle, and Jenn is all about accommodations and customization. Happy Holidays to everyone and with that, here’s Jenn:

I’m a woman on a mission.  The mission? To make EVERY recipe (even the detox ones!) just as delicious as they are nutritious. One of my favorite recipes in the upcoming Resolution Challenge meal plan is the Acai Power Breakfast.  Hard to believe, but this yummy breakfast is part of the slim-down protocol!  Acai fruit is a TRUE superfood & one that we should all add in to our routine.  The perks of eating acai:  Improved heart health/lower cholesterol, anti-aging via phytochemicals (buh-bye wrinkles), improved immune function via anti-viral/anti-bacterial properties, weight loss potential, reduced allergies & inflammation, increased energy and clearer skin.  One of my favorite parts:  Acai is loaded with fiber & essential fatty acids, so it’s not your typical fruit that leaves you feeling hungry 10 minutes later.  You’ll feel happy & satisfied! 

Acai Power Breakfast (serves 1)

1 packet of Sambazon Acai, run under warm water for 10 seconds
1/2 c dark berries (frozen or fresh)
1/4 c vanilla almond milk (unsweetened)
1/2 banana, sliced
1/4 c organic, GF granola
1 tbs chia seeds

Blend the acai, berries & almond milk together. Blend until smooth & creamy, pour into your serving dish. Top with sliced banana, granola & chia seeds. Note:  Large blenders like the Vitamix struggle as the fruit doesn’t cover the blade.  Use a smaller gadget like the Magic Bullet if you have one, or make two servings & pop the other in the freezer until you’re ready to use.

Want to UP your superfood intake?  Add 1 tsp of spirulina to your acai mix when you blend & add 2 tbs of goji berries to your toppings!  Spirulina will add a detoxification element & the goji berries provide you with complete protein!

Want fewer carbs & more protein?  Blend a scoop of your favorite organic protein powder to the mix!  Instead of granola + bananas on top, go for 2 tbs of goji berries, 1 tbs of hemp seeds and 1 tbs of chia seeds.

To get the rest of this scrumptious meal plan + recipe package,  join the 3rd Annual Resolution Challenge!  The entire 30-day program is just $20.13 through Sunday (uh, seriously!), which includes our detox/slimdown meal plan, recipes, daily video workouts + bonuses galore!  Check out the details here & join us today!  (Lifetime Glow Girls are already in, so why not forward this to a friend?) :)

Happy Holidays!  Wishing you & your loved ones a happy, healthy + peaceful close to 2012, and a beautiful start to the new year!

Holiday Snacking – Healthy and Cheap

29 Nov

Not that the following pictures have anything to do with smart holiday snacking, except that the nephew pictured, Riley, is big on snacking (as any 3yr old should be), and this was taken at Thanksgiving just last week. You’ll see he’s enjoying the first snack on the list – a crisp apple – thanks to his Nonna (my mom).

Riley, his apple and his Nonna (bad camera phone pictures, sorry!)

Riley and his mommy, my older sister, Kate.


Funny Faces

Seriously, could we BE more related?!

Riley with his Chewie (that's me)


Now that you’ve indulged in massive amounts of cuteness, here’s a great short list put together recently by REAL SIMPLE, that I got in my email. They’ve rounded up the perfect snacks to take on the go this time of year. Great for those days you have to do holiday shopping after work, or a Saturday morning you find yourself running errands all over town.  Rather than stopping somewhere to stuff your face full of greasy, fatty burgers (which I’ll admit, sound amazingly good, and I’ve had a few in as many months recently), pack these budget-friendly items suggested by Madonna Behen to keep your energy up when you’re away from the roost.

  • Apples. Though tasty, peaches, pears, and oranges can be messy to eat, and bananas get mushy. Apples can withstand a lot more abuse.
  • Protein-rich raw, unsalted nuts, such as almonds, sunflower seeds, and walnuts. Tote these for their sheer indestructibility and relative indifference to air exposure.
  • Dried fruit. To keep the sugars in fruits like raisins from crystallizing, empty a few handfuls into resealable bags. (Toss the less airtight boxes.) For items like mangoes and apples, seek out those with no added sugar, to keep calories down and crunchiness at bay.
  • Vacuum-sealed tuna packets or tuna-salad kits (complete with mayo and crackers). Like Lunchables, but for grown-ups.
  • Celery sticks, baby carrots, olives, cherry tomatoes. These veggies can withstand a fair amount of jostling and time away from the refrigerator.
  • Packets of plain instant oatmeal. Empty one into a travel mug before a flight, ask an attendant for boiling water, and you have a quick breakfast with no cup necessary.
  • Drinkable yogurt or single-serving containers of applesauce. Punch a straw through the foil and it’s a spillproof, no-utensil healthy snack.
  • Dried ginger. A sweet snack that can also help keep motion sickness at bay.

Great, all-natural snacks like fruits, nuts and protein-packed tuna will prevent the 3pm splurge at the drive-thru, while keeping your daily calorie count in check, not to mention your wallet! Thanks to the REAL SIMPLE crew for keeping us on track this holiday season!

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