Mini Florentine Frittatas in Canadian Bacon Cups

Protein Muffins

She’s celebrating a big birthday this year – THE big birthday, actually. Undecided on how to mark the occasion, she’s been turning options over in her heard. Should she take a trip to Southern France to study stinky cheese making? Stay in town and throw a party? Buy a new house? Join a roller derby team? OK, hold on now! Blame the last idea on too much Tito’s at last night’s hockey game. She hasn’t roller skated since she was 14 – nor is she built for slamming women into walls.

If this recent whim becomes a plan, she’s going to need more protein…

Mini Florentine Frittatas in Canadian Bacon Cups

  • Servings: 6 frittatas
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I bake these in advance and warm them up for busy mornings.


  • 6 Canadian bacon slices
  • 4 egg whites plus 1 whole egg
  • 2 Tablespoons Non-Fat Milk
  • ½ teaspoon Za’atar
  • 1/3 cup chopped, cooked spinach
  • 6 Tablespoons soft goat cheese


  1. Heat oven to 350 degrees. Oil a muffin tin. Cut ½ inch slits on 4 sides of Canadian bacon to help the slices fit firmly into muffin cups.
  2. In a liquid measuring cup, whisk together egg whites, egg, milk and za’atar. Divide spinach and cheese between muffin cups. Cover with egg mixture.
  3. Bake about 20 minutes until frittatas are puffy and centers are cooked through. Don’t over bake. Serve hot.


Healthy Carrot Cake Baked Oatmeal

Healthy baked oatmeal

It’s 2017 and everyone is either cleansing or detoxing. Sugar is evil, gluten kills, dairy is your enemy…well, if you look at scientific research, that’s a bit of hyperbole. Do I think our diets can become skewed with too many carbs (raises hand), sugar (nods vigorously), and caffeine (guilty again) – absolutely. Everything in moderation. Do I think a 30 day detox is the way to realign? Not for most. Cleanses and detoxes give us control over our lives, they are a way for us to feel virtuous and give us something to discuss over lunch – seared fish with a lemon spritz – no butter, no oil, no sauce…because most sauces, you know, contain sugar (gasp!).

With that said, however, it’s time for me to get my eating realigned. Once of the pitfalls of having a dessert- focused blog – there’s always a cookie or slice of cake within reach at my house.

  My issues My Solutions
1 I drink coffee all day long Drink green tea instead of coffee
2 I don’t drink much (any) water Drink more water (green tea)
3 I skip breakfast Eat a quick, hot, breakfast every day
4 Starving, I grab unhealthy snacks at the office Stock office with healthy snacks
5 I don’t eat small meals throughout the day Eat those healthy snacks!
6 I eat a big dinner late at night Don’t starve yourself until dinner
7 I overindulge on carbs and sugar Sample a recipe and give the rest away
8 I don’t eat enough vegetables Keep veggies at home & add to recipes
9 I don’t eat enough fish Stock up on frozen fish/create recipes

Addressing issues number 3, 7, and 8 above…

Healthy Carrot Cake Baked Oatmeal


  • 2 medium carrots, shredded
  • 1 medium apple, cored and cut into ½ inch pieces
  • 1 cup chopped pecans or walnuts
  • ½ cup raisins
  • 1/2 cup canned chopped pineapple, drained
  • 2 cups old-fashioned rolled oats (not quick cooking)
  • 1 teaspoon baking powder
  • 3/4 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • ¼ teaspoon allspice
  • ½ teaspoon salt
  • 2 cups low fat milk
  • 1 large egg
  • 1/3 cup maple syrup
  • 2 Tablespoons canola oil
  • 1 teaspoon vanilla extract


  1. Preheat oven to 375 degrees. Grease an 9-inch square baking dish with cooking spray.
  2. In a small bowl, combine carrots, apple, nuts, raisins and pineapple. In a medium bowl, combine oats, baking powder, cinnamon, ginger, allspice, and salt. Whisk together milk, egg, maple syrup, oil, and vanilla in a liquid measuring cup.
  3. Pour liquid mixture over oats, stirring to combine then add carrot mixture and stir until incorporated. Let sit 10 minutes for liquid to be absorbed. Pour into baking dish. Bake 35-45 minutes until just set at the center. Serve warm.