Research Equals New Recipes

It’s been a couple of weeks since I created (adapted) a recipe for a new salad.  Our family favorites include: Asian Sesame, Greek & Roasted Vegetable.  I make at least one of these each week.

I had a great week, International Women’s Day, meeting new people (Kim @bodydesign,, spending time with friends (Katie & Mike) and of course, meal planning.  This weekend I curled up on the couch, with my laptop, a steeped tea and began to research what my family would eat this week.  I have been blessed with a family that is open and accepting of their mothers/wife’s crazy concoctions.  I’ve come up with a new mason jar salad, that I’m testing on them this week, Thai Coconut Chicken Salad.

So, what are we going to try for dinner this week?  Thai Coconut Chicken, Grilled Lemon Sole with Dill and Garlic, Bliss Balls (OMG, these are so good, I’ll post about them tomorrow, I forgot to take a photo) and an Easy Breakfast Casserole.

I’m a huge fan of the mini-crustless quiche for on the go breakfasts, but this week I went for something a little bit different.  An entire casserole.  I added the extra ingredients that I had on hand from my mason jar salads and whatever else I had in the fridge.


Easy Breakfast Casserole
Serves 8
A one dish recipe for Breakfast on the go, just mix, cook, cool, slice and eat.
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Prep Time
40 min
Cook Time
40 min
Total Time
1 hr 20 min
Prep Time
40 min
Cook Time
40 min
Total Time
1 hr 20 min
171 calories
11 g
149 g
6 g
19 g
2 g
385 g
279 g
7 g
0 g
3 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 171
Calories from Fat 57
% Daily Value *
Total Fat 6g
Saturated Fat 2g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 149mg
Sodium 279mg
Total Carbohydrates 11g
Dietary Fiber 4g
Sugars 7g
Protein 19g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 cups chopped cremini mushrooms
  2. 1 bunch asparagus, chopped into 1” lengths
  3. 1-2 tsp. olive oil, to bake mushrooms and asparagus
  4. 1 tsp no-salt seasoning, your choice
  5. fresh ground black pepper to taste
  6. 1 cup diced ham, pre-cooked
  7. 2 cups spinach
  8. 1/3 cup goat cheese
  9. 6 eggs
  10. 2 cups egg whites
  11. 12 grape tomatoes, sliced in half
  1. Preheat oven to 450F. Wash mushrooms if needed and cut into large pieces. Rinse asparagus, remove tough ends then slice into 1” pieces. Toss mushrooms, asparagus, olive oil and seasoning. Pour onto lined baking dish. Bake in the oven for 20 minutes, tossing once midway through cooking time. Remove from the oven and reduce heat to 350F.
  2. Spray 10 X 14 glass casserole dish with olive oil or non-stick spray (any dish that's close to this size will work.) and set aside. Spread mushrooms, asparagus, ham and spinach in bottom of casserole dish. Crumble goat cheese over the top of the vegetable ham mixture.
  3. Beat the eggs, egg whites, salt and pepper until yolks and whites are well-combined and pour over vegetable ham mixture. Use a fork to gently stir the mixture so veggies and cheese are well-distributed in the eggs. Top with halved grape tomatoes, cut side down and bake 35-40 minutes, or until casserole is firmly set and top is slightly browned. Serve hot. Or allow to cool, slice into 8 square pieces and store in the fridge for breakfast all week. Reheat in the microwave for 1-2 minutes per piece.
  1. You could make this with no meat, as the original recipe calls for, or substitute with Chicken, bacon or even lean ground beef.
Adapted from Kalyn's Kitchen
Adapted from Kalyn's Kitchen
Plan The Journey

How have I been doing?  Well, pretty fantastic actually.  I have been keeping to the Metabolic plan, prescribed by my doctor and enjoying my exercise plan.  Don’t ask me at 5:30 when I get up, how I feel about heading to the basement to meet up with Coach Kozak and Claudia from , but 5 minutes into the work out, I’m doing great!

Favourite work out so far is the 17 Min Strength Training Workout for Beginners, but I’m going to try the 25 Min Low Impact Cardio Workout for Beginners.  Switching up strength training/cardio and of course hot yoga at night.  

This is a great couple.  They keep you motivated while taking the time to explain exactly what (and how) to perform each exercise.  So glad I found them on YouTube.

I will post about the Bliss Balls tomorrow.  Take care.
“Plan for tomorrow, because tomorrow you won’t have time”

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