Tag Archives: Eggs

A day in the life: San Fran edition!

I am finally settling into a semi-regular routine here in the city, at least during the work week. I wake up and marvel at the amount of space I have. Compared to my old room, which was literally an oversized closet, my room is a yoga studio!

yes, my old Texas license plate was BJ5 6969. classy.

Before work, I have been making paleo-ified oatmeal for breakfast. Being the rebel that I am, I occasionally throw some oat bran in there. Many people say that the number one thing they miss when going paleo is their morning oatmeal… here is your solution!

Coconutmeal [Paleo Oatmeal]

Recipe: Serves 1 – low carb, paleo, grain, dairy and sugar free

  • 5 tbsp coconut flour (can substitute half oat bran if desired)
  • 2/3 cup water (can substitute in some coconut beverage)
  • 2 tbsp coconut milk or greek yogurt (I use yogurt for more protein)
  • 2 egg whites
  • optional: 1/2 scoop protein powder
  • 2 tbsp nut butter of choice, or other toppings
  • salt, to taste

Directions – Mix the coconut flour and oat bran, if using, with the water and microwave for ~110 seconds. It will look dry when you remove it from the microwave.  Add the yogurt or coconut milk and stir. Add the two egg whites and stir until completely combined.

 Microwave for another 30 seconds. If adding protein powder, add and stir. Do not microwave again, simply add a bit of salt and stir. Top with nut butter and enjoy!

After breakfast, I commute to work using the Muni bus system, which I LOVE. With an iphone, it is super easy to navigate. You can use the directions to determine which bus to take and download MuniApp in order to know exactly when the bus is coming. You will meet every kind of person on the bus. My favorites are the sullen teenagers blocking out the world via plastic white ear buds and the extremely vocal senior citizens that have been taking the same bus for 20 years and know all the drivers.

 

really excited to get dressed for work…

At work, I am Quant coach to some of Dr. A’s patients. A Quant coach is essentially a life coach, so I aim to help people target things in their life they want to change and discover patterns that they can manipulate to bring about those changes. Since the work is only part time, I am also applying to an awesome gym to be a personal trainer and/or nutritionist. Fingers crossed!

For lunch, I have been bringing boring salads. I need to step up my game in the mornings because when it’s lunch time I get excited to chow down and then remember that I threw together a half-assed lunch. They appear even more lame when I have to go out and bring back the office deliciously expensive foie gras burgers, ahi salads, and lobster mac n’ cheese.

Today’s salad was romaine with shredded carrots, roasted squash, a tomato, and grilled chicken with blue cheese dressing. On the side I had a juicy, organic fuji apple and my fave Kind bar.

After work, I typically go to whichever gym I am trying out and either swim or do my usual stress-fractured-lifting routine.

Also, a few of you have asked how about me feetsies (how sweet of you!) and I am coming up on three months of recovery. On Friday the 28th, I have the doctor appointment that is supposed to give me the okay to begin lifting, running, and whatevering again. Toes crossed.

Post-workout I had a nasty protein shake. I ordered some personalized protein powder from True Nutrition and made the mistake of using the “double flavor” option. All I can taste is aspartame, with a hint of cake batter. I think that is what an aluminum cake would taste like.

After all that, I usually try to explore a bit and study for my personal training exam, which I am taking this week. Alternatively, today I spent an hour guarding a parking space for my car while waiting for my roomie to return home to help me.

Dinners have been very simple, healthy and tasty.

1 small sweet potato mashed with 2 Tbsp almond and peanut butter and topped with scrambled eggs, bacon, onions, and mushrooms

sauteed onions, bell peppers, mushrooms, and kale scrambled with 3 egg whites and 2 whole eggs and topped with lots of mozzarella cheese (salsa and sour cream sometimes too!)

After dinner I always have some kind of yogurt bowl. I like to tell myself its to help heal my bones, but it’s really just to satiate my dairy urges. At least suboxone isn’t prescribed for that kind of addiction!

guns n’ ice cream  [Humphrey Slocombe peanut butter bacon brittle banana, to be specific]

And that was..

I love brussel sprouts.

Tonight’s dinner is brought to you by bizarre cravings and hangovers.

Nowadays in my old age, I typically limit myself to a drink or two when I go out – if I am even drinking. This is for a plethora of reasons:

  • To not feel like shiz the next day.
  • To avoid the dreaded “brain cloud” that makes studying, or really any intellectual activity impossible.
  • To be able to have an effective workout, if desired.
  • To remember the people I meet and conversations I have at parties, bars, etc.
  • Too keep my cool while everyone else acts a fool.
  • To not partake in any cringe, tear, or Emergency Room-inducing activities.
Despite all that, last night I had a couple extra and I paid the price for it today. The brain cloud only lifted an hour or so ago and I was able to work on my 10 page lab report – which is due every. single. week. On the bright side, I had a  great time with my friends and got a cute photo out of it: 
Carlyn, Shelby, me, Cassi, Annemieke

When I am hungover, the last thing I ever want to eat is lettuce. For some reason, the mere  thought of my gut trying to digest cellulose is almost enough to send me running to the porcelain throne. I was craving vegetables tonight though, and it made sense to me that cooked vegetables would be more tolerable. That, in combination with my current obsession with Alexia’s frozen sweet potato waffle fries and the desire to get back into my egg and feta cheese phase, was the catalyst to a highly unexpected and extremely delicious dinner.

Don’t knock it till youve tried it.

Sweet potato fries and scrambled brussel sprouts with eggs and feta

lazy iphone pic – sorryyy

The sweet potato fries are a delicious contrast to the savory, cheesy brussel sprouts and eggs. Its not weird – its uhmazing.

Recipe: Serves 1

~1 cup frozen sweet potato waffle fries

4 large brussel sprouts, sliced

3 tbsp onion, chopped

1 tsp extra virgin olive oil

1/2 tbsp lemon juice

1 garlic clove, finely chopped (or garlic salt if you are hungover lazy)

3 egg whites

1 whole, organic egg

~2 tbsp feta cheese

salt

fresh ground pepper

Directions – Place two pans on the stove on medium high heat. Grease one with olive oil and add the onions, garlic, and brussel sprouts. Saute. Add the lemon juice and continue to saute until lightly browned. In the other pan, add the sweet potato fries and occasionally flip until warmed through and slightly browned. In the other pan, once the brussel sprouts and onions are lightly browned, add the egg whites and feta cheese and stir fry until cooked. On a plate, add a layer of sweet potato fries. Top with the brussel sprout egg mixture. Take the whole egg and crack it carefully into one of the pans. Let the white cook but remove before the yolk is cooked. Drizzle the yolk over the entire dish and eat the white. Top dish with salt and fresh ground pepper. Enjoy!!!

Benefits:

Brussel Sprouts * a great source of fiber, folate, and vitamins C, A, and K

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Sweet potato * high in fiber, vitamin A, vitamin C, copper, and B6! The antioxidants in sweet potatoes work to eliminate free radicals (which damage the body) and are anti-inflammatory, so they can help alleviate symptoms of many conditions.

The breakfast pizza to end all breakfast pizzas.

I have my final final today for the quarter at 1pm. I will then rush on over to my internship until 5, maybe (but doubtfully) squeeze in a quick run or something, and then get ready for the celebratory festivities of the night! I am quite excited. Perhaps a little of this…

Little of that?..

the annual bar crawl

Either way, I need some substantial fuel for the day. I’ve been fiending for eggs lately (I just made up the stupidest joke regarding the fertility center I work at in my head), so I made the breakfast pizza to end all breakfast pizzas. 

come to Mama

This actually tastes like pizza. Mozzarella cheese, fresh basil (that I grew!), sun dried tomatoes, oregano, thyme, onions, spinach, perfection.

Italiano Supremo Breakfast Pizza

Recipe:c serves 1

1 egg + 3 large egg whites

2 tbsp onions

1 whole wheat tortilla

1 tsp extra virgin olive oil

1/4 cup mozzarella cheese

handful spinach

2 tbsp sun dried tomatoes

basil

oregano

thyme

garlic salt

Directions – Toast the tortilla until it is just firm enough to hold its shape. Place a pan on the stove on medium low heat and grease with 1 tsp extra virgin olive oil, or however much you need to make sure it is very well greased (including the SIDES of the pan). Spread the onions in the pan. Crack the egg and egg whites into a bowl and mix well. Pour over the onions and cover. Don’t stir! Let cook until it is almost done and then add the cheese, tomatoes, spinach, basil, and spices. Recover. When the cheese is melted and the eggs are completely cooked, take a spatula and tease out the egg pancake. Try not to break it, but its fine if you do! Lay the entire egg pancake on top of the tortilla. Enjoy!

Benefits:

Tomatoes * also contain a LOT of vitamin A and C. Vitamin A is a potent antioxidant that has been shown in studies to reduce the effects of smoking. This does not mean it is okay to smoke, but if you do, it is a VERY good idea to make sure are getting lots of vitamin A daily. Tomatoes are also rich in lycopene, which has been proven to halt the growth of cancer cells!

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Basil * Has anti-inflammatory properties and antioxidants called flavonoids. Flavonoids protect your cells from damage (and thus, in the long run, cancer).

Fun Fact

10 most purchased grocery items in America (in order) are:

soda, milk, bread, beer, salty snacks, cheese, frozen entrees, cereal, wine, cigs

Quiche so good I ate it for breakfast, lunch, and dinner..

This quiche recipe is very simple and very healthy. I wanted to make a quiche that you could enjoy a huge slice of and feel truly satisfied afterwards. Satisfaction stems from both high quality taste and a food’s nutritional profile. This recipe includes both, and is also extremely quick to make because you can use a frozen whole wheat pie crust. Oh, and did I mention it has 80 grams of protein?

Goat Cheese Quiche

Concrete isn’t really an ideal background…sorry.

Recipe: Makes 4 servings

1 whole wheat pie crust

3 whole eggs

8 egg whites

1 tbsp half and half

3 tbsp chopped purple onion

sea salt

fresh ground pepper

1/4 tsp dill

2-oz goat cheese

Directions – Preheat the oven to 400. Combine all of the ingredients in a bowl, except the goat cheese. Stir with a fork until well mixed. Pour into the pie crust. Crumble the goat cheese over the top. Bake for about 40 minutes, or until cooked all the way through. Serve with a side of greens or fruit for a complete meal!

Benefits:

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Dill * aids in digestion, is a relaxant, can help ease insomnia, and contains the antioxidants monoterpenes, which protect against cancer!

Whole wheat flour * unlike refined white flour, whole wheat flour has more B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Check out those stats!

Amount Per Serving
Calories 354.6
Total Fat 23.2 g
Saturated Fat 11.5 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.2 g
Cholesterol 167.3 mg
Sodium 411.0 mg
Potassium 53.9 mg
Total Carbohydrate 19.1 g
Dietary Fiber 4.1 g
Sugars 2.1 g
Protein 19.5 g

And remember! Saturated fat is not the devil.

Vitamin A 8.0 %
Vitamin B-12 6.9 %
Vitamin B-6 4.5 %
Vitamin D 4.9 %
Calcium 4.2 %
Copper 5.5 %
Folate 4.9 %
Iron 8.5 %
Pantothenic Acid 5.8 %
Phosphorus 10.7 %
Riboflavin 14.7 %
Selenium 17.2 %

My first poached egg – a success!

(Edit: This post was written in September but WordPress moved it to January?)

I only have 2.3 days left in Austin :(. Merrh. On Friday, I fly out and land in LA in the late evening. I think I will be staying the night at Emily’s and then early in the morning I will drive from LA to Santa Barbara and pick up all my shiz from storage. If you remember, last time I had a little extra help from someone whom I could only speak to with hand signs and fumbled Spanish. I may have to do that again. But this time I am going to have to sacrifice my mattress because my car doesn’t have a hitch for a U-haul. And Im not putting it on the roof of my car again. It was two hundred dollars at Costco! Wahhhh!

God Im cheap.

(But this does not apply to food in any way, shape, or form.)

Then I will get back in the car and drive from Santa Barbara to Davis. I am so excited, not for the 6 hour drive, but for the 4 awesome girls waiting at the house. I have never met them or seen the house in real life. It was all Craigslist business. We have been talking on the phone/facebook and I have a really good feeling about the group! Also, I have never had bad luck with Craigslist living arrangements. This will be my third time, so hopefully 3′s not a harm. (I am so lame.)

So that’s the plan.

Anyway, my most recent accomplishment was successfully poaching my first egg! I usually make scrambled eggs in butter and sometimes stir in watercress at the last moment, but today I wanted to do something a bit different.

And then POP!

This superb dish is called…

Baked Yogurt with Poached Egg & Watercress

Baked yogurt! Isn’t that nuts?! It was so different and delicious. Thank youu, Martha. It is a toasted roll topped with baked yogurt, wilted watercress, and a poached egg.

Recipe: Serves 1

1 tsp chopped garlic

1 tbsp chopped, sweet onion

1/2 cup plain greek yogurt

salt and pepper

1 egg

1 whole wheat roll

handful watercress

1 tsp butter

1. Preheat the oven to 350. Chop the onions and garlic and combine with the greek yogurt. Pour into 1 of the cups of a muffin pan. Bake for 12-15 minutes, until firm.

2. Meanwhile, fill a skillet or pot with 1 inch water. Put the heat on medium lowish and bring the water to a simmer. This means there are tiny bubbles on the bottom of the skillet and some are rising. Do not bring to a boil. Crack an egg into a cup and gently pour it into the skillet. Let the egg cook until the egg white is opaque but the yolk is still wobbly, about 2-3 minutes. Use a slotted spoon to scoop the egg gently out of the skillet. Place on a plate lined with a paper towel to drain.

3. Put the butter in a pan and stir fry the watercress until it is just wilted. Set aside.

4. Slice a whole wheat roll in half and toast.

5. Layer it all up! First, the whole wheat roll half. Then the baked yogurt. Then the watercress. Then the egg. Salt and pepper. Garnish with sliced baby tomatoes. (You can put any extra watercress, yogurt, and the other half of the roll on the plate and eat separately.)


The yolk runneth down.


I know there are too many pictures. But it looks like a volcano top!

But I got eaten alive by mosquitos for these pictures. So deal.

My morning routine

Good morning everyone :)

I am sitting here in the midst of my morning routine and feeling so cozy. Every day, I wake up and trudge to the kitchen. Then I drop a handful of coffee beans into my burr grinder and press ‘Start.’ For about 10 seconds there is this insanely loud mechanical noise that infiltrates my ears, rattles my brain, and wakes me up. Merciless. I feel guilty because I don’t want awaken the housemates (but I need my coffee). So far, it hasn’t woken anyone up, but how, I have no idea. I transfer the grinds to the coffee maker and during the 3 minutes it takes to brew the coffee, I load or unload the dishwasher and tidy up the kitchen. Then, I pour the coffee into my giant handmade mug. I painted it with my friend Courtney this summer in one of those kiddy pottery places. It took three hours.

Makes me happy with every use.

I add either heavy whipping cream or half and half or whole milk to my coffee, depending on my mood and/or the fridge. If you haven’t had heavy whipping cream in your coffee, go do it. It is amazing. And no, it is not more high calorie because you need to use less of it to get the creamy effect of half and half or milk. Then I go to my room and cozy in my bed mattress pad on the floor, set my laptop on my belly, and sip my coffee. Usually, I read blogs and Al Jazeera, but if it is Friday then I am studying for my 8am biochemistry quiz.

Biochemistry. So far, so fine. But apparently I am going to have to memorize literally every detail of glycolysis and metabolism. He scared me so much that I dropped 6 units after the first lecture. For the first time in my life I am only taking 13 units of class. My classes are:

Animal Biochemistry: the teacher is really cocky, but kinda funny. Definitely a demanding class.

Food Chemistry: so far I have learned everything already in Ochem, so cool

Cultural Anthro: a freshman class, so it will probably be an easy A. The teacher is precious, he is this old man that makes little under the table jokes and says um every 4 words. His lectures are actually infuriating. His sentences aren’t very coherent and he is extremely hard to understand, but it’s all good.

Today is Saturday, which means it’s the big Davis farmers market! Y’all, this is seriously the coolest farmers market I have ever been to. Actually, the Austin farmers market is tied with it, but I am slightly biased…….. Perhaps I will take some pictures of it today and post them later.

For breakfast today I had

Crunchy Cauliflower Quiche

So good. I forgot the milk though, so thats why it’s not fluffier.

Recipe:

1/2 tbsp real butter

1 clove garlic

1/2 sweet onion

3 tbsp water

1 cup cauliflower

1 tbsp milk

1 tbsp parmesan cheese

1 tbsp cheddar cheese

1 egg, 2 egg whites

sea salt

whole wheat bread crumbs

Directions –

1. Preheat the oven to 375. Melt the butter in the pan and saute the onions and garlic until the onions until the begin to get soft. At this point, add in the chopped cauliflower and 3 tbsp water. Cook until water has burned off and the cauliflower is slightly soft.

2. In a bowl, mix the eggs with the milk, cauliflower mixture, cheese, and salt.

3. Grease a baking dish and pour in the quiche batter. Top with a heaping 1/4 cup whole wheat panko bread crumbs. Bake at 375 for 45 minutes, or until the egg has risen.

Benefits:

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism.

Cauliflower * a good source of vitamin C, K, potassium, fiber, and phosphorous!

Whole wheat flour * more B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron than white flour. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Guest Post: Elaine from Om Sweet Om

Hello there Whole Wheat or Bust readers! I’m Elaine from Om Sweet Om, a blog where I share my passion about yoga and food! What’s not to love about food, right? I sometimes also share tips on yoga, exercising, or day-to-day health. I’ve never done a guest post before, so when Lauren called out for guest posters, I jumped at the chance! Today, I’m going to talk to you lovely readers about some very, very important muscle groups that we often neglect and forget to exercise–our eyes.

Yes, eyes are muscles too! If you blog and/or follow alot of blogs out there, you know that it’s rather time-consuming. Before you know it, you’ve spent hours staring at the computer screen! How do your eyes feel? Tired, strained, heavy? It’s the result of focusing your eyes on one close object for too long. Whenever I have big papers or essays due, I’d be in front of the computer all day for several days. Not only does this make my eyes always tired, I start to develop a headache from the back of my head after a couple of days. This is actually a tension headache caused by straining your eyes too much coupled with the tension you hold in your neck and shoulders as you type.

Like any muscle groups, eyes can be overused. And like any muscle groups, eyes can be “exercised” too much and needs to be “stretched” to relieve the tension! It is recommended that you rest your eyes every half an hour when you’re using the computer, reading, or watching TV.

Here’s a simple eye “stretching exercise” my grandma taught me when I was small. I find it very effective and my eyes feel instantly relaxed.

Eye Stretching Exercise
1. Roll your eyes up as if you’re trying to let it reach the sky. Hold for 2 seconds, then roll your eyes down as if they’re trying to touch the ground and hold for another 2 sec. This is one rep. Repeat 35 more times.

2. Now, roll your eyes to your left, reaching as far left as they could go. Hold for 2 seconds. Roll your eyes to the right and let them streeeeetttttchhhh! Hold for another 2 sec. Repeat 35 more times.

3. Starting from the top, roll your eyes clockwise as if you’re drawing a big circle with your eyes. Do this 18 times and then repeat in the counterclockwise direction for another 18 times. The trick is not to draw your circles too quickly! Imagine that you’re always trying to draw the next circle bigger than your previous one.

4. Your eyes should feel “sore,” but in a good way (like you do when you push your muscles when exercising!). Close your eyes for about 10 seconds, then open them and squeeze your eyes shut a few times. Your eyes should feel much better and much more relaxed by now! It is advisable that you look at something far and green (green is a pleasing color to the eyes!) after this exercise.

Now that you’ve taken care of your eye health, how about some tummy health? :mrgreen:  Unfortunately, I am not as ingenious in the kitchen as Lauren here. Seriously, this girl creates magic! All her food looks delicious and what’s more, she can just simply whip out a recipe out of her butt (didn’t mean anything offensive!). I, on the other hand, can be quite the disaster in the kitchen. I must have some sort of “guidelines” to help me with my cooking and baking. Rarely do I come up with my own recipes, and when I do, they’re far less than perfect.

Nevertheless, here’s a very simple recipe I’d like to share. I wouldn’t call it my own because it’s what my grandma used to cook for me for breakfast when I was little. It’s an easy yet delicious dish that combines the flavor of eggs and soy sauce.

Soy Sauce Scrambled Eggs

Ingredients: (for one)

  • 1 egg
  • 1/2 Tbsp soy sauce (or more if you like)
  • 1/8 tsp sugar
  • pinch salt

First, whisk the egg.

Combine the whisked egg with the soy sauce, sugar, and salt in a bowl and whisk.

Add some oil to a pan, or alternatively, spray with cooking spray and heat on medium-high heat.

Once the pan is nice and heated, pour the egg mixture into the pan.

When it just starts to settle, scramble the egg with your spatula. You can either make your eggs big and chunky or in smaller bits (which I like). You can also cook them for however long you want (I like them slightly browned and crispy).

Serve! These are perfect breakfast food (or snack!) and you can eat them with toast, by itself, or whatever strikes your fancy. The recipe can easily be doubled, tripled, etc. This literally takes 5 minutes and is so delicious!

Thanks for hearing me out, lovely readers, and thanks again Lauren for this opportunity! I would love to hear what you think of this dish if you make them!

XO

Bulgur n’ Eggs

I know this dish isn’t very pretty, but I promise it’s very tasty! It is very versatile; I have eaten it for breakfast, lunch, and dinner! This is buttery bulgur and a sunny side egg atop sauteed kale. The key is to pop the yolk and mix it evenly into the bulgur. Mmm. Also, I usually don’t put kale in this dish, but I wanted to make it look prettier. It is up to you, but I think I prefer to eat them side by side rather than in the same bowl.

Recipe: Serves 1

Spray a pan with canola oil. Tear the leaves off of a few stalks of DRY kale and saute in the pan until browned to your liking.

Spray another small pan with canola oil and crack one egg into it. Add 1/2 cup egg whites. Let them cook until the eggs are white, then move it around with a spatula to get all the egg whites thoroughly cooked. Be careful to work around the egg yolk; you do not want to break it. You want it to be sunny side up :)

Meanwhile, microwave 1 cup of cooked bulgur with 1 tbsp of canola butter and a decent sprinkle of salt (the butter is key!).

Layer a bowl with kale, and then buttery bulgur, and then the eggwhites. Atop of everything place your egg yolk. Season with salt!

To eat, burst the yolk and mix it well with the bulgur and egg whites. Enjoy!

Benefits:

Bulgur * this super grain is extremely high in fiber and protein! Also contains B vitamins, iron, phosphorous, manganese.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism.

Canola oil * a healthy source of monounsaturated fats, which raise HDL cholesterol levels (the good kind) and keep your skin healthy!

Stuffed Breakfast Pepper

I was craving a Mexican inspired breakfast and had some left over bulgur that needed to be used and thus the Stuffed Breakfast Pepper was born.

Recipe: Serves 1

Preheat oven to 375.

*If you prefer your peppers to be more soft and sweet instead of crunchy then it would be best to cook the bell pepper for a few minutes before stuffing it. Im guessing maybe 5-8 minutes at 375. You could do this the night before.

In a bowl, microwave a cup of cooked bulgur until hot and dry, about 80 seconds. Add 1 raw egg, some chopped onions, some chopped tomato, 1/3 cup shredded cheese, salt, and mix together. If you like spicy food, stir in your favorite hot sauce or sriracha. Also, if you have any taco or fajita seasoning, throw that in there!

Hollow out a bell pepper (I like yellow for this dish because it is more sweet). and stuff with the bulgur-egg-etc mixture. Bake for about 15 minutes (this is a guess… check it).

Top with salsa or sour cream, or just eat it plain!

Benefits:

Bulgur * Keeps the digestive tract healthy with lots of fiber.

Bell pepper * High concentration of vitamins and antioxidants.

Eggs * Do not fear the egg yolk. The protein is in the egg white, but the taste and vitamins and minerals resides in the orange stuff.