Category Archives: Breakfasts

Foodie Friday – Veggie, Sausage and Egg Casserole

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Happy Friday y’all!  Instead of hitting the pavement for some miles this morning, I grabbed a knife and went to work in the kitchen!  Sometimes your scheduled workout just doesn’t sound like a good idea and this morning was one of those.  Fridays are tricky because I don’t have class so I always try to schedule a long run for these mornings.  But I also tend to forget that by this day of the week I’m pretty wiped out from school, work and training the rest of the week ….. So far this semester Friday workouts have happened ZERO times.

I’ve come to terms with these kind of mornings and instead of wasting the whole day, I have to be up by 9 (pretty late!! It’s awesome).  And then, rather than take advantage of a rare day off of training (“take advantage” meaning, eat whatever the hell sugary, awful-for-me food that I normally wouldn’t on a training day), I use that time and energy to do something that will instead get me closer to my goal. Sometimes I’ll foam roll, sometimes I’ll clean around the apartment but this morning I worked on this recipe :).  It was really nice to not have to rush to eat before catching the bus, or cook something while I’m still in my sweaty running clothes!

Veggie, Sausage and Egg Casserole

This casserole was inspired by this recipe from Prevention.  I made it slightly healthier by using skim milk instead of 2%, omitting the salt (you truly don’t need it!) and throwing in an extra veggie!

  • 1 package of Spicy Italian Turkey Sausage links
  • 2 heads of broccoli
  • 1 red pepper
  • 1 red onion
  • 2 small zucchini
  • .5 c skim milk
  • .5 cup parmesan cheese
  • 8 eggs
  • Pepper to taste

Begin by pre-heating the oven to 350 degrees.  Next, remove the casings on the sausage links and put the meat into a skillet (sprayed with non-stick spray if you don’t have non-stick pans 🙂 ).  Don’t be afraid if you’ve never used this kind of sausage before – it’s not too hard to get it out of the casing!  Using a wooden spoon, break the links up into pieces.

Brown the meat!

Brown the meat!

While the sausage is cooking, chop your veggies!  Cut the zucchini in half lengthwise and then thinly slice.  Chop the onion and red bell pepper and for the broccoli, lay it on its side and slice the florets off.  In between vegetables, return to the skillet to move the meat around.  Once your veggies are chopped, line the bottom of a casserole dish (I used an 11×17) coated with non-stick spray, with the sausage.  Remove the grease from the pan and add the chopped veggies.  Allow the veggies to cook for about 10 minutes or until soft.

Chopped veggies!

Chopped veggies!

Cook em up!

Cook em up!

While the veggies cook, use a whisk to blend the 8 eggs, milk and cheese together in a bowl.

Eggs - great protein source!

Eggs – great protein source!

Dump the veggies evenly over the sausage layer, adding cracked black pepper to the top.  Next, pour the egg mixture into the dish evenly over the meat and veggies.  Don’t worry if the eggs don’t come to the top of the chopped stuff, the eggs will fluff up in the oven!

The eggs are in!

The eggs are in!

You can see the shredded cheese nicely coats the top of the veggies!  Mmmm that’s gonna taste so good!

Into the oven!

Into the oven!

Place the casserole dish in the 350 degree oven and let the ingredients bake for 40-45 minutes (or until the eggs are firm).  When it comes out, the eggs will be nice and fluffy, the cheese perfectly melted and the veggies just a little crispy!

Perfect!

Perfect!

Allow the dish to cool – maybe while you clean up the kitchen, check your emails or hop in the shower – before slicing into 10 rectangular servings.  I had to have two pieces the mixture of spicy sausage and cheesy vegetables was so good!

Delicious!

Delicious!

This was such a delicious way to get 4 different kinds of veggies and a heaping serving of protein in at one meal!  If you don’t like zucchini or really LOVE spinach, you could easily modify the vegetables you put in.  Same with the sausage – maybe you prefer sweet, or leave it out entirely if you’re a vegetarian!  So many ways to shake this dish up 🙂

Enjoy your Friday!

Foodie Friday: Auntie Em’s Oatmeal Waffles

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Happy Friday  y’all!  I took my time getting up this morning because it’s the last Friday before the new semester starts, which means the last time for a while I can take my time getting out of bed.  I couldn’t stay too long though because I wanted to run 8 miles today.  I laced up and was out the door by 10:30, in mid-50s temperatures.  It was absolutely beautiful (almost like the weather’s done a 180 degree turn here.  I can’t believe just two days ago it was raining so much that water was dripping into a pot in my bedroom!) today and although I struggled a bit in the last three miles (uphill and now it’s in the upper 60s), I was still glad to be out there.  The adductors are behaving quite nicely, not giving me any pain but not letting me push too hard either.

I got home dripping in sweat and missing Mexico and my hosts.  I was craving one of my favorite breakfasts that Emilie made – oatmeal waffles.  I loved them so much, and love y’all so much that I wanted to share her recipe with you!

My Lovely Hosts!

My Lovely Hosts!

Auntie Em’s Oatmeal Waffles

1 1/2 C flour
1 C oatmeal
1 tablespoon baking powder
1/2 teaspoon cinnamon (never enough for me so I add a lot more)
1/4 teaspoon salt
2 eggs, slightly beaten
1 1/2 C milk
6 tablespoon butter, melted
2 tablespoons brown sugar
1 generous cup LOVE!!!

In a large bowl mix all the dry ingredients,  In a small mixing bowl
stir together eggs, milk, butter and brown sugar.  Add to flour
mixture; stir until blended.  Add Love (lots of it!!).

Pour into preheated waffle iron and bake until done.

Add in frozen fruit if you want!  She put blueberries in mine 🙂

Delicious post-run recovery!

Delicious post-run recovery!

Love the blueberries

Love the blueberries

Just like pancakes, waffles are a delicious post-run recovery food.  I’m going to play around with the recipe a little and see how it tastes with whole wheat flour but honestly, as long as you don’t go overboard on the serving size or syrup, there’s nothing too unhealthy about these!  So whip ’em up and enjoy!

 

Thanksgiving Week 12 miler

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This morning’s final long run was a big success.  I met my friend Tiffany and her husband on campus for a route I haven’t done yet.  We ran west to the Shoal Creek trail, connected to the Lake Trail for about 6 miles and then turned around to come back.  It was a hilly challenge but I enjoyed the company (we chatted about the loss of Hostess, basketball, school, Christmas break and the Austin marathon), beautiful temperatures and talk of what to eat afterwards for the last 3 miles – chocolate milk (mine, a mocha) and breakfast tacos of course.

12 miles of Thanksgiving.

Quickly becoming a post-run ritual. Especially with Tiffany and Brandon.

I would like to dub today the official start to my Thanksgiving week.  Yes, I’m aware Thanksgiving is only one day (this coming Thursday), and yes, that maybe I should have started this past Thursday.  But from today until next Saturday I’ll be celebrating Thanksgiving.

Really, it’s something I try to do daily.  Being gracious is such an important characteristic and I think it lends to a happier and more content lifestyle.  If you spend your time being thankful for what you have, you have less time to be upset about what you don’t have.  I also saw the quote somewhere

“What if you woke up today with only the things you said “thank you” for yesterday?”

Well, I wouldn’t have much.  So, join me.  Starting today (don’t wait until Thursday!) think of something that you’re thankful for.  Write it down if you want to.  It can be simple (the clothes on your body) or pretty profound (your relationship with someone in particular, a secure job etc.).

Today’s Thankful: My body.

Grateful for this running machine

And I’m not talking about in a vanity kind of way.  I mean all the way down to the intricate physiological systems I’m learning about in my classes.  I’m thankful these processes continue while I’m sleeping, studying, running, driving and all sorts of other things besides thinking about the rate of epithelial transport due to secondary active transport……I mean seriously, can you imagine if we had to think about existing?  Think about every heart beat and firing the SA node and the depolarization of the atria and ventricles…no way.

Thankful for the athleticism

I am also thankful for my healthy body.  Healthy meaning free of disease.  Free of famine.  Free of disability.  Healthy meaning fit and strong.  I am thankful for my legs that took me on twelve rolling miles of hills through the beautiful city of Austin this morning.  I’m thankful for my arms that allow me hoist and carry heavy loads of textbooks and backpacks.  I’m thankful it sticks with me when I put it through long runs, tough workouts and that it adapts to the difficulty to become even healthier.  I’m thankful through times of “unhealth” and bad decisions (sleepless nights, poor eating, stressful situations) it remains resilient and able to bounce back.

I think far too often in my industry there’s infinite comparison to other athletes or models that clients desire to look like.  There needs to be more time appreciating the athletes that we are, and are becoming.  It’s been a long path to this discovery, and it’s never easy to be satisfied with yourself (for one, people may perceive you as cocky) but let me tell you I have never been happier than when I’m satisfied with my body.

Someone will always be faster, stronger, thinner, fitter and more beautiful than you.  As soon as you can accept that, and be proud of your fitness or your body how it is, and the dedication you have to continue to improve, you will find insane amounts of peace and happiness with yourself.

It’s a delicate machine and I continue to be amazed the more I learn in my classes.  Take time today to appreciate yours, and make a commitment to take care of it – either through healthy eating, daily exercise (doesn’t have to be a twelve mile run everyday ;), a daily walk will do wonders).  It’s your home, your health and in a small way, your happiness.

What are you thankful for today?