Mc Make-overs

This past Monday, in the name of science, I chomped on a sausage egg McMuffin with cheese for breakfast.  Did I mention I got $20 and a free blood draw?  Score!  Hey, I’m a starving student…cut me some slack.

The whole experience got me thinking about why people go to Micky-D’s for B-fast anyway?  The line was long when I arrived at 7:30 Am, and I’m sure some folk’s were getting more than $.99 coffee.  So I decided to put my Off-White skills to the test and see whether I could improve on this drive-thru staple.  Let’s see…

The challenger:  Sausage Egg McMuffin

Ingredients:  Muffin, egg, cheese, sausage, and probably some added sodium.

Nutrition facts:
45cal,   27g Sat fat,  42g total fat,  0g fiber, 285 mg cholesterol…all this for on sale for $1.50, but usually somewhere around $2 – yee-HAW.

My challenge: to do this at home for the same price and BETTER nutrition.  Bring it on!

OFf-White version:

1 dozen cage-free, Omega 3- fat fortified eggs:  $4, or $.33/egg
1 package of Sprouted 100% Whole Grain English muffins: $3.60, or $.60/muffin
1 oz of mozzarella cheese $6/lb = $.38
1 standard turkey sausage patty: $.50/each (based on what I find on the web)
Total: $1.86

Estimated Calories:  about 430
Total fat: about 21g
Total sat. fat: 9g
Total cholesterol: 215mg
Fiber: about 6 g
Other added benefits:  omega-3 fats from eggs, an array of vitamins and minerals from the english muffin, and the satisfaction of knowing where your food comes from.

Am I lovin’ it…oh YEAH!!

Would love to hear what your McMakeovers for breakfast are!

Gluten free crepes

As promised in my last post, here are the picsand the recipe for the Gluten Free Crepes.  I would definitely make these a regular part of my weekend breakfast rotation.  Another option with them is to make extra to use like tortilla wraps for a simpe lunch.  With less carbs than a pancake or tortilla, they are less filling, but have a fair amount of protein to fill you up.

Gluten Free crepes (modified from Vegetarian Cooking For Everyone)

2 eggs
1 cup almond milk (plain, low sugar)
1/2 cup water
1/2 tsp salt
1 cup Bob’s Redmill All Purpose Gluten-Free flour mix

Combine all ingredients in a blender (or use a whisk like I did) and blend until smooth (about 5 seconds in blender).  Set aside and put in fridge for a few minutes to settle.

Meanwhile, heat a 7-10″ lightweight skillet and brush with butter as soon as it’s hot.  When it sizzles, pour about 2 TBSP batter into the pan and immediately swirl it around untl it evenly coats the bottom.

Cook until golden on the bottom, abou 1 minute.  Slide a knife under the edge to loose n crepe and then flip.

Cook the second side for 30 seconds.

Serve with savory or sweet.  I chose savory: Sautee of asparagus, onions, spinach and sea salt/parsley/thyme.  Delicious!

Self love

When I awoke this morning I had an amazing sensation: the feeling of gratitude and love for my body and being…what a concept!  I can certainly say that a major reason why I can connect with these feelings is because I am continuing to create distance between me and those toxic foods that skew my mind (the white stuff).

I actually enjoyed breakfast so much that I took a little picture.  This sort of creativity is always a sign in me that I am healing, feeling good, and going with the “flow” of life.

This pic also denotes something more left-brained than just a reflection of self love thru food: it represents 1 standard serving of Almonds.  For me, part of self-care is staying conscious of how much of a food I am eating, even if it is healthy.

Just 2 days ago I was chatting with a gal who struggled with kidney stones due to too much protein.  She had switched to a ‘healthy’ diet, which included 2 CUPS of nuts, day….yowza…..and got kidney stones as a result.  Perfect example of good intentions gone awry or the law of diminishing return.

Slowly my stubborn mind is seeing the grace and benefit of being moderate, gentle and peaceful in my approach.  How nice to have space left in my belly after a meal because I’m not as attached to eating the fullest servings I can.  There is much power in declining the need for “more”.

So much of what I see happens in myself and others when our body-minds are skewed with junk food is the inability to listen to the subtleties of life and our physical/emotional/spiritual needs.  The white stuff puts the sensory system on over-drive and whammy!  All intuitive responses are gone….at least for me because I have a serious inability to handle the white stuff.  Its all or nothing, so I’ll choose nothing – there is more freedom in every other aspect of my life without it 🙂

Oh, for those who are curious, here is what I did with the almonds:

“Fill you for a few hours” oatmeal:

1 oz whole oats

1/2 – 3/4 cup water
1 tsp vanilla + cinnamon
1 banana
1 serving almonds (about 22)
2 tsp dried cranberries

Cook oats on med heat.  Half-way through add the fruit, vanilla and cinnamon.  When fully cooked, add the nuts (I like the crunch of keeping the nuts raw).  This meal packs about 15g protein, 8-10 g of fiber, 15g of fat and approx 25 g of carbs…and about 320 kcal.    A great way to to add a little TLC to your morning.  Can’t do gluten?  NO problem: use Bob Red Mill’s Gluten free cereal or rice cereal instead.  Can’t do nuts?  No problem.  Bob’s flaxmeal adds the fat/fiber of the nuts, and a little pat of butter would do the same.