Breakfast on the go!

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I’m always looking out for quickie breakfasts that are clean, filling AND super tasty for when I’m on the go. I have been stalking KALYN’S KITCHEN recently for ideas and came across a broccoli and cheese casserole that I had to try. The concept is simple, you can pretty much go crazy and add any mix of vegetables you like and it can be eaten hot or cold – perfect if you don’t have access to a microwave! 
Preheat the oven to 375 F whilst preparing the ingredients. I used:
1 broccoli crown
1 red pepper
1 cup spinach
1/3 cup mexican cheese blend
6 eggs + 1 cup egg whites + splash whole milk
I blanched the broccoli for a couple of minutes in boiling water and then added them to the tin along with the chopped red pepper and spinach. I whisked the eggs and egg whites together with some whole milk – you could use almond milk here as an alternative. I added salt, pepper, marjoram spice and basil to the eggs then poured over the veggies in the tin. I mixed it all together using a spoon and sprinkled the cheese over the top. I then baked it in the oven for approx 25mins – basically until it has cooked through. Once cool, I cut into portions (it made 5 servings) and wrapped in foil for the fridge. 

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5 reasons why fats are FAB!

Here’s FIVE reasons why you should be including fat in your diet:
1. FAT IS THE MOST CONCENTRATED SOURCE OF ENERGY IN YOUR DIET. EAT MORE AND RAISE YOUR ENERGY LEVELS.  
2. FAT FREE FOOD IS STRIPPED OF THE TASTE AND REPLACED WITH CHEMICALS. FULL-FAT OR ‘LIGHT’ PRODUCTS WILL MAKE YOUR FOOD TASTE BETTER. A FAT FREE DIET IS SAD AND BORING.
3. FAT WILL RELEASE A HORMONE CALLED CCK (CHOLECYSTOKININ) FROM YOUR TUMMY AND SIGNAL TO YOUR BRAIN THAT YOUR SATISFIED, FULL AND IT’S TIME TO PUT THE FORK DOWN.
4. FAT WILL KEEP YOU FEELING FULLER FOR LONGER AS IT SLOWS DOWN THE DIGESTION OF FOODS (CARBS) INTO YOUR BLOODSTREAM. 
5. FAT IS ESSENTIAL FOR GROWTH AND DEVELOPMENT. IT SURROUNDS AND PROTECTS YOUR PRECIOUS ORGANS! 
If you’re unsure what I mean by ‘healthy’ fat, here’s a list to take on your next grocery trip:
These fats are rich in MONUNSATURATED FATS (GOOD)
  • Almond butter/Peanut Butter
  • Almonds, Macademias, Cashews, Peanuts, Brasil NUTS
  • Avocado
  • Olive oil, Peanut oil, Grapeseed oil, Canola oil
  • Olives
These are less favourable fats containing SATURATED FAT (BAD). These are fine as long as you’re not consuming them everyday – moderation is key!
  • Walnuts
  • Sesame Oil/Soybean oil
  • Butter
  • Half and half / Cream
  • Sour cream
  • Cream cheese
  • Mayonnaise light / vegannaise