Spicy Crab & Cheese Dip

Crab dip is quite versatile. I've lightened it up, and tried a few variations.

BASIC:

1. chop up cooked crab or imitation crab [cheaper, yes]

2. mix with 1/4 cup sour cream, 2 cloves garlic, salt, pepper, a handful of chopped herbs, 1/4 cup cream cheese.

3. serve with bread, pita, or veggies.

NOTE; YOU CAN ALSO BAKE IT! with a thin layer of cheese and crushed crackers on top for texture. 20-25 mins at 350 F.

SPINACH, ASIAGO & HERB CRAB DIP

CHEDDAR, HAM & ONION CRAB DIP

CHIPOTLE CRAB DIP: 1 tablespoon chipotle seasoning to the mix

MORE?

SOUR CREAM & GREEN ONION CRAB DIP

CAPRESE CRAB DIP [tomato, mozzarella, basil]

GREEK CRAB DIP: feta, oregano, lemon juice, garlic

MEXICAN CRAB DIP: chopped chili peppers, cilantro, monterey jack cheese, avocado

BUFFALO CRAB DIP: add BBQ sauce and blue cheese

ITALIAN CRAB DIP: Parmesan, fresh parsley, chopped zucchini and red peppers 

MIDDLE EASTERN CRAB DIP: Cumin, chickpeaspeas are added

BACON RANCH & CHEDDAR: use low fat ranch instead of sour cream, cheddar & Bacon bits

FISH & CHIPS CRAB DIP: dill, lemon juice, black pepper and Irish Cheddar

SPICY CRAB DIP: hot sauce and pimento cheese.

SUSHI CRAB DIP: soy sauce, fresh ginger, sesame seeds

Healthy Breakfast Burrito

Or, quesadillas.

1. Fry up turkey sausage or lean chicken instead of fatty sausage or omit meat entirely, with light taco seasoning, bell peppers and onions. in a seperate pan, fry up egg [for even lighter, only use egg whites]

2. fill tortilla with tomatoes, black beans, turkey mix, and part-skim mozzarella. 

3. cilantro if you want, salt and pepper. spicy chili peppers if you want heat. 

4. wrap up or make a quesadilla, bake for 15-20 mins. 

5. serve with low fat sour cream and salsa.

Artichoke & Asiago Garlic Bread

1. boil artichokes, cut into chunks.

2. preheat oven to 300 F.

3. mix artichokes with 1/4 cup shredded asiago cheese, 2 cloves minced garlic, 3 tablespoons low fat sour cream, salt, pepper, and 1 tablespoon lemon juice.

4. slather on mixture to bread, season with fresh parsley or oregano.

5. bake for 15-20 minutes. 

6. spinach and bacon are optional.... yum. 

Buffalo Chicken Soup

Nevermind the chicken wings, have this hearty, healthier soup! It'll warm you up for sure.

1. prepare and cook chicken, or use leftover chicken.

2. in a pan, heat 1 tablespoon butter. heat celery, carrots, onion, and whatever other vegetable.

3. add 1/4 cup chicken broth and 1/4 cup water with 1 tablespoon corn starch to thicken.

4. if needed, make pasta at this point, boil and drain.

5. add pasta and chicken to soup, let simmer. add 1 or 2 tablespoons spicy BBQ sauce. salt, pepper as needed.

6. serve with blue cheese and crackers. 

Spinach & Feta Crescents

1. preheat oven to 400 F.

2. get leftover pie crust, crescent rolls, or any leftover dough [or make some, it's not hard]

3. mix together 1/4 cup cooked spinach with 3 tablespoons crumbled feta, oregano, 1 bit of lemon juice, 2 cloves minced garlic. mix in a food processor.

4. Cut dough into rounds, place a spoonful of filling inside, press shut sealing with egg yolks and a fork. 

5. brush top with olive oil, bake for 20-35 mins until browned and visibly done. 

Easy Nutella Cookies

ONLY 3 INGREDIENTS! The easiest cookies, with no added sugar.

YOU NEED:

1 cup nutella

1 cup flour

1 egg

1. mix the 3 ingredients, form into cookies.

2. bake for 8 minutes or so at 400 F, cool on a rack before serving. 

Saganaki [The Safe Way]

Did you know....

Saganaki is traditionally fried and NOT flambeed? Apparently that's a chicago take on it, or something. No complaining about flaming alcohol, but that's good news for those of us who would rather not suffer third-degree burns.

1. Find Saganaki cheese.You can also use feta if you absolutely can't find it. 

2. Heat a pan with a thin layer of olive oil till hot.

3. coat cheese in flour, put in pan. it should be very hot, watch out for splattering. 

4. add 2 tablespoons or so lemon juice. a bit of garlic. brown on both sides. You can still use Oozo, but make sure the alcohol has boiled off before serving.

5. when browned and slightly gooey, serve hot with oregano on top, and pita bread. 

don't forget to obnoxiously shout OPA!

Tex-Mex Lettuce Wraps

You need a cooking implement, and lettuce to wrap, that's it!

VEGAN: omit meat, use tofu and vegan cheese.

VEGETARIAN: use seafood or tofu

1. with some oil, cook beef, chicken, pork, lamb, turkey [ground or shredded] if using, drain excess oil.

2. if vegetarian or vegan omit entirely and use tofu. add sliced red or green bell pepper, red onions, taco or fajita seasoning, garlic, and lemon juice. 

3. get lettuce, seperate into "cups" 

4. for spice, add jalapeno or habanero to sauce. add taco or faijita seasoning and 1 tablespoon chicken or veggie broth. 

5. simmer meat/veggies until done, serve with lettuce cups, sour cream, cilantro, avocado, and salsa. 

cheese, too. 

Fried Green Tomato & Goat Cheese

Snazzy and low-fat appetizers!

1. slice tomatoes. 

2. bread in flour, then egg, then panko breadcrumbs. bake or fry, turning once, until browned and crispy. 

3. sandwich 2 tomato slices with goat cheese. basil, rosemary, or herbs are optional. 

4. serve on marinara sauce!

Easy Deep Dish "Pizza"

Nevermind making dough, just do this!

1. preheat oven to 300 F.

2. fry together peppers, mushrooms, garlic, and meat [if using] with tomato sauce and herbs.

3. set aside.

4. get french bread, hollow out middle.

5. put in tomato sauce mix, top with parmesan/mozzarella.

6. bake for 30-45 mins until top is browned. 

Not-So-Sloppy Joes

An easy way to make sloppy joes, but way less junky!

1. in a pan, heat a bit of oil and add 500 grams ground beef, chicken, turkey, or pork.  cook and drain extra fat. 

2. add 2 cloves minced garlic, salt, pepper, cayenne, taco, faijita, or cajun spice, onions, sliced mushrooms, 1 teaspoon mustard, and 1 can tomato sauce. 

3. simmer, add fresh parsley and a bit of lime juice. 

4. serve on bread, cheese and other things optional. 

Tortilla Soup

Sort of like a mix of tacos, chili, and soup. So great!

1. bring 1 can chicken broth or vegetable broth to a simmer, add a packet of taco or fajita seasoning.

2. in a seperate pan, fry up whatever you need [chicken, shrimp, beef, onions, beans, etc]

3. add a can of chopped tomatoes to broth, with 2 cloves minced garlic, and hot sauce if desired. simmer, thicken with flour or corn starch. salt and pepper to taste. 

4. once soup base is ready, add veggies and/or meat. simmer for 10 mins on low.

5. toast or serve with crispy tortillas, sour cream, cilantro, and grated cheese. 

Broccoli, Feta & Wild Rice Cups

Great little bites, easy, and super healthy!

1. preheat oven to 400 F.

2. chop broccoli unto florets, boil for 5 mins until tender.

3. drain, put in a bowl.

4. mix with 1/4 cup crumbled feta, 1 egg yolk, 1/2 cup wild rice [boiled and prepared] salt, pepper, a teaspoon olive oil.

5. put in muffin papers or grease muffin tins.

6. bake for 25-35 mins until tops are browned. 

Meditteranean Grilled Artichokes

Get your artichoke fix. Grilling them with seasoning is perfect!

GREEK ARTICHOKES: slice in halves, brush with 1/4 cup olive oil, 2 tablespoons lemon juice, salt, pepper, 3 cloves garlic, oregano, and rosemary. Grill until a little brown, brush tops with greek yogurt and serve with crumbled feta.

ITALIAN ARTICHOKES: slice in halves, brush with a generous helping of basil pesto, serve with a wedge of lemon, roasted garlic and asiago. 

MIDDLE-EAST ARTICHOKES: slice in halves, brush with 1/4 cup olive oil, lemon juice, salt, pepper, garlic, sprinkle with cumin & sumac. grill, top with goat cheese. 

Cheddar Chicken with Cream & Herb Sauce

Full of flavour, low on fat, considering it's creamy and cheesy.

1. get chicken strips, coat with flour, salt, pepper,  and corn starch.

2. coat with egg.

3. coat with a mix of shredded cheddar and panko breadcrumbs. 

4.  either fry, or bake. Bake for 15 minutes on each side, or fry for about 8 minutes on each side until golden, using healthy olive oil.

5. meanwhile, whip up Creamy Herb Sauce: 1/4 cup low fat sour cream, 1 teaspoon mustard, 1 clove garlic, fresh parsley and chives, salt, pepper, and a pinch of lemon. 

6. heat sauce and serve on chicken!

Spicy Lime & Garlic Shrimp

1. fry up shrimp with 3 cloves garlic, sesame oil, soy sauce, salt and pepper.

2. add in 1 tablespoon chili paste and 1 tablespoon sweet and sour sauce. 

3. add in 1 tablespoon lime juice. simmer until thick and fragrant.

4. serve on noodles, or rice. top with green onions and sesame seeds. 

Smoked Salmon, Herb & Goat Cheese Pockets

Like a lox bagel, but baked and stepped up! 

1. preheat oven to 350 F.

2. get crescent rolls or phyllo, brush with egg. 

3. mix together 3 1/4 cup low fat cream cheese and 1/4 cup goat cheese. mix with 1 tablespoon lemon juice, capers, dill, and fresh parsley.

4. add slices of smoked salmon and top with goat cheese spread. wrap up into pockets.

4. brush with olive oil, bake for 25-30 mins until golden.

Greek-Style Hummus

Greek Hummus is very different from Middle-Eastern Hummus. But equally delicious!

IN A FOOD PROCESSOR:

1. blend 2 cans chickpeas with 1 handful fresh parsley and a handful fresh or 2 tablespoons dry oregano.

2. add 1/4 cup lemon juice, 3 or 4 cloves minced garlic, 1 tablespoon olive oil, salt and pepper and cumin. 

3. tahini and olives are optional. 

4. blend well, add chickpea juice if you need a bit more watery consistency.

5. serve with cucumber, vegetables, and pita!

Pesto Dip

1. toast some pine or walnuts in olive oil, or crush without toasting. 

2. mix together crushed nuts, 1/ cup sour cream, 2 tablespoons parmesan, salt, pepper, and a handful of fresh chopped basil, parsley, or cilantro. 

3. add 1 tablespoon lemon juice and 2 cloves minced garlic.

4. serve with pita or vegetables. 

Tomato & Goat Cheese Tarts

Super easy, cheesy, healthy and delicous. 

1. get mini-pitas, english muffin halves, or any small bread thing.

2. smear with olive oil and minced garlic.

3. preheat oven to 300 F. 

4. top with a slice of tomato, goat cheese, fresh parlsley or basil. OPTIONAL: caramelized onions, olives,  yum. 

5. salt and pepper, bake for 15-25 mins. 

Baked Fish & Chips

a healthier way to enjoy fish & chips, no frying involved!

PREHEAT OVEN TO 400 F. 

1. coat tilapia, haddock, catfish, or flounder [any white fish] with flour/corn starch.

2. dip in whipped egg.

3. coat in panko breadcrumbs, salt, and pepper

4. toss thin-slice potatoes in olive oil, rosemary or parsley or any herbs, salt & pepper 

5. bake both, set apart on parchment paper, at 400 F, turning once, 20 minutes in. then bake for another 15 until brown.

6. serve with tartar sauce and lemon. 

EASY TARTAR SAUCE:

1/4 cup low-fat mayo, 2 tablespoons lemon juice, 5 pickles or so, chopped, a bit of fresh dill, 1 clove garlic, salt, pepper

Spicy Calamari Pasta

Easy and delicous, with a bit of zest!

1. boil pasta [spaghetti, penne, fettucine, linguine, orechiette, whatever, or use spaghetti squash. drain and out aside. 

2. in a saucepan, heat 1 tablespoon olive oil. add half a chopped onion, half a bell pepper, mushrooms, and fry with 3 cloves minced garlic.

3. add in calamari, fish, or shrimp, fry for about 5 minutes, tossing, until cooked. 

4. add 1 can tomato sauce, oregano, parlsey, olives, spicy red pepper flakes or pesto, 1 chili pepper [chopped] and fry until incorporated, with 1 or 2 teaspoons balsamic vinegar to caramelize. 

5. once almost done, add fresh basil. 

6. serve on pasta or squash with salt and ground fresh pepper to taste, and lots of parmesan!

Turkey, Cheese, & Bell Pepper Meatballs with Marinara

1. in a bowl, mix together 500 grams ground turkey or chicken with a handful fresh parsley, 2 tablespoons breadrcumbs, 1 egg, 3 cloves garlic, and 2 tablespoons grated parmesan or feta or goat cheese, with half a chopped bell pepper and ha;f a chopped onion.

2. heat tomato sauce, season if you want [basil, garlic, parsley, salt/pepper, etc]

3. bake meatballs or fry, for 30-40 minutes [baking] and tossing for 20 minutes in olive oil [frying]

4. serve with marinara, hot, or on pasta. 

Goat Cheese Terrine with Pestos & Toasted Nuts

Oh boy. A stack of everything good...

1.  Toast pine nuts or walnuts in olive oil, set aside.

2. lay out a layer of goat cheese, spread with sun-dried tomato pesto, and nuts.

3. add another layer of goat cheese, layer with basil pesto, nuts. 

4. one more layer of cheese, top with nuts, salt, pepper, and olive oil.

5. serve as a dip or side.

OPTIONAL:

Pate, Olive Tapenade, Red Pepper Pesto, Parmesan Cheese, Garlic Aioli.

Serve with bread, vegetables, pita, crackers, etc. 

Baked "Fried" Calamari

Calamari is amazing. Bake instead to save a ton of fat and calories!

1. get squid or calamari rings, marinate for about an hour in lemon juice, garlic, olive oil, salt and pepper.

2. preheat oven to 400 F, lay out a baking sheet.

3. coat squid in flour, then egg, then panko breadcrumbs evenly. 

4. bake for 20-40 mins, flipping once, until browned.

5. serve!

GREEK: serve with tzatziki and sprinkle with oregano.

MIDDLE-EASTERN: serve with hummus and sprinkle with cumin. 

ITALIAN: serve with marinara and sprinkle with parsley.

MEXICAN: serve with queso, guacamole or salsa and sprinkle with paprika.

INDIAN: serve with raita, sprinkle with garam masala or curry powder. 

Cobb Salad

Chopped up and ready to serve.

1. chop up tomato, lettuce, cucumber, avocado.

2. bacon, chicken, and egg are optional but good. 

3. lay out everything in lines on a bed of lettuce,

4. drizzle with light ranch or blue cheese dressing. 

Fajita Salad

This can be vegan, vegetarian, or meaty if you choose. All you need is lettuce and fajita seasoning!

FAJITA SEASONING: buy, or make:

1 tablespoon cornstarch 

2 teaspoons chili powder

 1 teaspoon salt 

1 teaspoon paprika 

1 teaspoon sugar

 3/4 teaspoon crushed chicken bouillon cube or omit

1/2 teaspoon onion powder 

1/4 teaspoon garlic powder

 1/4 teaspoon cayenne pepper

 1/2 teaspoon cumin 

OPTIONAL: mustard powder, chipotle seasoning, black pepper

1. fry up chicken, beef, pork, lamb, tofu, or veggies with 2 tablespoons seasoning and 1 tablespoon water. 

2. add fresh veggies, onions, or hot pepper! always good. 

3. turn to low, while simmering:

4. toss together romaine, tomato, fresh onion, and cilantro with a bit of lime juice.

5. top wit fajita mix and sour cream, serve. 

Creamy Avocado Alfredo Pasta

Using avocado instead of heavy cream gives a better taste and rep to the infamous Alfredo, and just as good, if not better!

1. heat a pan with 1 tablespoon melted butter, fry 4 cloves minced garlic on medium heat. 

2. boil and drain pasta, set aside. 

3. mash 2 avocados, add salt, pepper, and 1 tablespoon low fat sour cream.

4. FOR A MEXICAN FLARE: fry up finely chopped jalapenos and red onions, add sauce and pasta, drizzle with lime juice and top with cilanto before serving.

5. ITALIAN FLARE: 1 tablespoon lemon juice, onions, mushrooms, to sauce and pasta,  and top with parsley and parmesan cheese. 

Honey Garlic Shrimp

Easy, great for salads, stir-fries, sandwiches, whatever. 

1. heat 1 tablespoon sesame oil, add in 3 cloves minced garlic.

2. add in peeled shrimp, cook until pink. 

3. add in 1 tablespoon honey or more,  1 teaspoon soy sauce, 1 teaspoon rice or white vinegar, salt, pepper.

4. OPTIONAL: fresh ginger, curry powder, lime juice, hoisin sauce, red pepper flakes. 

simmer until delicious, serve! on rice, keep aside, whatever. 

you can also add vegetables for a great stir fry. 

Baked Cheese Appetizers

Easy, great as a side, salad topping, appetizer, or spread.

1. get cheese.

2. coat in panko breadcrumbs, herbs.

3. bake for 10 mins on each side at 200 F, until crispy.

IDEAS?

Goat cheese with rosemary

Feta with Oregano & drizzled with lemon juice

Mozzarella with Basil

Cheddar & Bacon Bits

Mozzarella & Sun Dried tomatoes

Garlic/Herb Goat Cheese with Dried Fruits

Monterey Jack & Cilantro & Lime

Blue Cheese, BBQ sauce

Bocancini & Garlic

NOTE:

so you get the cheese, bread it with dry herbs/ingredients and drizzle with any liquid ingredients before baking. 

Breadcrumb, Garlic & Parmesan Spaghetti

A crispy pasta dish, simple but so satisfying. 

1. boil spaghetti or any noodles, drain.

2. mix together 2 tablespoons olive oil or butter, 2 cloves minced garlic, salt, pepper, 1 tablespoon lemon juice. 

3. heat, toss with pasta. season with salt, pepper, breadcrumbs, grated parmesan, and fresh parsley.

Roasted Red Pepper & Feta Penne

A relatively easy and super flavourful, low-fat pasta dish.

1. in a pan, heat a bit of olive oil. toss in 3 cloves minced garlic, onions, and roasted red peppers [or plain red bell peppers and fry for a while] you can also bake the dish.

2. boil penne, drain. i guess spaghetti or linguine also works. 

3. add 1 can tomato sauce or crushed tomatoes to pan. simmer, season with salt and pepper to taste. 

5. once satified with the sauce, add chopped black olives, and fresh basil or parsley.

6. serve on pasta, with crumbled feta and oregano. 

Baked Goat Cheese Dip

Goat cheese can only be made better..... when warm and baked. 

1. Slice goat cheese into rounds.

2. preheat oven to 200 F.

3. grease a baking dish with olive oil, add in goat cheese rounds.

3. drizzle with just a tiny bit more oil. season with pomegranate seeds, tomato, oregano, rosemary, basil, or add sour cherries or blueberries.

5. bake for 10-15 minutes until top is a little brown, and cheese is soft.

6. serve with crackers, veggies, pita, crostini....

Feta & Bruschetta Dip

A great dip, spread, or side for anything, really. 

1. chop up about 4 largetomatoes. toss with 3 cloves garlic and 3 tablespoons olive oil, salt, pepper, 1 tablespoon lemon juice, and oregano.

2. top with green onions, and crumbled feta. kalamata olives are good to add. 

3. serve with pita, crostini, veggies....

Cauliflower Tots

Who needs starchy, fatty fried potatoes when you can enjoy the benefits of cauliflower?

1. boil a head of cauliflower [florets], drain, cool, mash coarsely.

2. add 2 tablespoons breadcrumbs, 1 egg [or vegan mayo for vegans] salt, pepper.

3. form into balls, bake at 400 f for 15 mins on each side OR fry in healthy olive oil until browned on both sides.

4. serve with favourite dip.

LIVEN THEM UP?

add a bit of hot sauce to your cauli-mix. 

add some parmesan?

garlic, obviously. 

cayenne, cajun, paprika, herbs, anything in your pantry.

Baked Goat Cheese & Herb Pasta

I love goat cheese. This is lighter than regular mac and cheese, and way tastier.

1. boil pasta [penne, macaroni, farfalle, wagon wheels, rotini, etc] and drain.

2. heat oven to 400 F.

3. mix together 1/4 cup sour cream, 3 tablespoons crumbled creamy goat cheese, 1 or 2 cloves minced garlic, 1 teaspoon lemon juice, salt, pepper, and 1 tablespoon skim milk. add a pinch of flour or so to thicken. 

4. toss with pasta. [you can add broccoli, tomatoes, asparagus, or beans for some vegetable-y goodness.]

5. place in greased or papered baking dish, top with fresh basil OR fresh parsley, a bit of parmesan, crushed saltine crackers, a bit more black pepper. 

6. bake for 30 minutes or so until top is slightly browned. 

Chicken Caesar Pasta

The classic chicken caesar, lightened up and with pasta. You can serve it hot, or as a cold pasta salad. Great way to use up leftover chicken. 

1. boil pasta, drain. set aside.

2. caesar sauce: 1/4 cup low fat sour cream, 1/4 cup grated parmesan, 1/4 cup lemon juice, salt, pepper, 3 cloves garlic, 1 teaspoon anchovy paste. 

3. HOT: heat sauce with a bit of olive oil and add pasta. add romaine or lettuce, with cooked chicken, right before serving.

COLD: for a pasta salad, toss pasta with romaine or lettuce, cooked chicken, and dressing, cool and serve. 

top with fresh parmesan, bacon bits, ground black pepper. 

Strawberry, Feta & Toasted Almond Salad

One of my favourite salads, ever. And I eat a lot of salad.... the perfect blend of sweet and salty, a summer staple for sure.

1. Chop up some romaine, or use fresh baby spinach. 

2. chop up some fresh strawberries into bite sized-chunks.

3. almonds, walnuts, or pine nuts. best if toasted briefly in a bit of olive oil, brings out the flavour.

4. toss together with a bit of balsamic or lemon vinaigrette [light] and top with crumbled feta cheese. 

salt and pepper if needed. 

Sweet & Spicy Cucumber Salad

A very easy and healthy way to dress up your cucumbers, with garlic, chili, and lime.  The sweetness offsets the heat, just a wild combination of flavours. 

1. Mix together 1 tablespoon plum sauce or sweet & sour sauce with 1 tablespoon lime juice. add in 1 or more teaspoons sriracha or asian red chili paste and 2 cloves minced garlic. add 1 teaspoon soy sauce and a bit of black pepper. 

OPTIONAL: if not sweet enough, add a bit of brown sugar. if not spicy enough, more chili sauce or chili flakes. 

peanut butter can also be added, and cilantro, for that extra Thai-flavour. 

Toss with chopped cucumber and top with toasted sesame seeds.

Calamari with Lemon & Garlic

Nothing goes with seafood better than meditteranean flavours. You can bake, grill, or pan-fry, and it's surprisingly low-fat.

1. marinate calamari rings [or 2 sliced squid]  in 1/4 cup lemon juice, 1/4 cup olive oil, salt, pepper, 4 cloves minced garlic, fresh parsley and oregano.

For a more italian flavour, add a bit of pesto or balsamic vinegar. 

For a more middle-eastern flavour, add some cumin.

2. let sit in marinade for an hour or more. 

3. grill, fry, or bake, coating with leftover marinade. you can also serve with red peppers, onions, and zucchini for a colourful and nutritious plate. the vegetable flavours will add a nice touch. 

GRILL: until browned and tender, about 5 mins each side.

FRY: constantly tossing, for about 10 mins on medium heat.

BAKE: for 10 mins on each side at 300 F. 

Psiti [Spicy Baked Feta]

A great meditteranean dip/ appetizer! 

1. Preheat oven to 200 F.

2. place feta in a baking dish. drizzle with olive oil, minced garlic, red pepper flakes, lemon juice, salt, pepper, and oregano.

3. you can add some chopped roasted red peppers as well.

4. bake for about 10 minutes until feta is soft and warm.

serve with pita or vegetables. 

Egg in a Basket

Eggs are a great part of breakfast, but not the most portable, on the go. Unless you make these cute, all-in-1 egg baskets!

1. Get some bread buns, hollow out the middle.

2. spread on a bit of butter inside, crack in an egg and optionally top with herbs salt, pepper, and cheese.

3. bake for 25-30 minutes or more, depending on how you like your eggs. 

ALSO:

you can put in a tomato

any kind of cheese

ham or bacon

vegetables to make a sort of "omelette"

Sweet Potato Latkes

Using yams are a tastier and healthier option than normal potatoes, you can bake them too for extra healthiness!

1. peel and grate about 4 sweet potatoes/yams.

2. mix with 1 tablespoon breadcrumbs, 1 egg yolk, salt, pepper, 2 cloves minced garlic, and 1 finely chopped onion and a handful fresh chopped parsley.

3. drizzle lightly with olive oil, bake for 15 mins at 400 F, flip, another 15 until crispy. 

4. serve with sour cream & apple sauce!

Deviled Egg Dip

Great as a dip, or for sandwiches. Lightened up, obviously.

1. hard-boil 6 eggs, cool for a while. once cold, mash together.

2. mix in 1/4 cup low fat sour cream or mayo, a couple of finely chopped green onions, salt, pepper, 1 tablespoon lemon juice, top with paprika. 

VARIATIONS? 

lime [omit lemon juice]  & cilantro

avocado & jalapeno

olive & crumbled feta

tomato sauce & fresh basil

parmesan & fresh parsley

onion & cheddar [sour cream & onion]

curried [add curry powder]

bacon & cheddar

oregano & feta

chorizo & taco beef

hummus & carrot [omit mayo]

super healthy [omit egg yolks, just use the whites, or reduce]