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Cheesy Veggie Bake [Video] | Recipe

Increase any picky eater’s vegetable intake by hiding veggies in Food Fanatic’s cheesy broccoli-zucchini egg bake! Shave time by prepping veggies the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead of spiralizing, and follow instructions as normal.

Cheesy Veggie Bake

Ingredients

  • 4 large zucchini squashes
  • Salt
  • 4 large eggs
  • 1 cup egg whites (about 8 large egg whites)
  • 1/2 cup fat-free plain greek yogurt (certified gluten-free if necessary)
  • Black pepper
  • 2 cups broccoli, chopped into bite sized pieces
  • 2 cups kale, torn and lightly packed
  • 1 1/2 cups reduced-fat shredded cheddar cheese, divided

Directions

Preheat your oven to 350°F and spray a 10-inch Cast Iron skillet with cooking spray. Set aside.

Using the 6mm blade on your spiralizer. Spiralize the zucchinis, so that they turn into long noodles.

Place the zucchini into a strainer set over a large bowl and sprinkle with salt. Let them sit for 20 minutes, stirring around every so often.

While the zucchini noodles sit, whisk together the eggs and egg whites in a large bowl. Add in the Greek yogurt and a pinch of pepper and additional salt. Whisk until smooth and creamy.

Once the zucchini has sat, squeeze out as much excess water as you can. Then, transfer the zucchini noodles onto a paper towel and dry off, again, as much as you can.

Stir the zucchini noodles, broccoli, kale and 1 cup of the cheddar cheese into the egg mixture and mix well.

Pour the mixture into the prepared skillet and spread out evenly. Sprinkle with remaining cheddar cheese.

Bake until the eggs feel set and begin to slightly pull away from the side of the skillet, about 40-45 minutes. Turn your oven to high broil and broil an additional 2-3 minutes or until the top turns golden brown.

Nutrition Information

Serves: 8 |  Serving Size: 1/8 of dish

Per serving: Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g

Nutrition Bonus: Potassium: 678mg; Iron: 8%; Vitamin A: 48%; Vitamin C: 114%; Calcium: 40% 

Recipe by Food Fanatic, a gathering of the best food bloggers the internet has to offer in one tasty spot. If you love food, we’re your people. For more delicious recipes, connect with us on Facebook, Twitter and Pinterest.

Original recipe created by Taylor of Food Faith Fitness and published on Food Fanatic.

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6 Fresh Ways to Eat Your Peas

Get a taste of the season with a springtime staple — peas. Whether tossed in a salad, sprinkled on toast or sautéed in a dish, these vibrant green legumes and pods add a healthy dose of fiber and protein, plus vitamins C and K. Try all the different types — snap, snow and garden peas in these six scrumptious recipes.

1. GOAT CHEESE & EGG TOASTS WITH FRESH PEAS | COOKIE AND KATE

Eggs and toast is a tried-and-true recipe that never gets old. In this variation, whole-grain toast is slathered with creamy goat cheese and topped with an egg. A garnish of fresh green peas and herbs add a pretty pop of color. Recipe makes 1 serving.

Nutrition (per serving): Calories: 269; Total Fat: 15g; Saturated Fat: 8g; Monounsaturated Fat: 4g; Cholesterol: 206mg; Sodium: 371mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 3g; Protein: 19g

2. GINGER CITRUS SOBA & SNOW PEAS | LOVE & LEMONS

Refreshing and simple to assemble, this dish is perfect as a light lunch or dinner. Sweet, tangy, zesty flavors are infused with nutty buckwheat noodles, crunchy snow peas and edamame. Recipe makes 4 servings.

Nutrition (per serving): Calories: 179; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 342mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 4g; Protein: 9g

3. LEMON DILL SHRIMP, ZUCCHINI & PEAS | IFOODREAL

This bright and vivaciously colored dish features sautéed shrimp, green peas and zucchini. Serve on a bed of leafy greens, quinoa or brown rice for a light, protein-packed dinner. Recipe makes 6 servings at 1 1/4 cups each.

Nutrition (per serving): Calories: 218; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 125mg; Sodium: 558mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 19g

4. LEAF LETTUCE SALAD WITH BLACK RICE, SNAP PEAS & AVOCADO | UPROOT KITCHEN

This tasty salad is filled to the brim with tender greens, nutty black rice, crunchy snow peas and creamy avocado. A sprinkle of green onions and sunflower seeds finishes off this salad packed with whole grains, healthy fats and seasonal spring veggies. Recipe makes 3 servings.

Nutrition (per serving): Calories: 355; Total Fat: 22g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 277mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 3g; Protein: 8g

5. EASY VEGETABLE STIR-FRY | HUMMUSAPIEN

Make your own stir-fry instead of ordering take-out. This dish is brimming with colorful veggies and whole grains — all smothered in a sweet and savory teriyaki sauce. Roasted cashews sprinkled on top add a delightful crunch. Recipe makes 6 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 311; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 442mg; Carbohydrate: 43g; Dietary Fiber: 7g; Sugar: 13g; Protein: 9g

6. GROUND TURKEY WITH POTATOES & SPRING PEAS | SKINNYTASTE

Spring peas, potatoes and ground turkey are simmered in a tomato sauce for a quick, comforting weeknight dinner or for meal prep for lunches during the week. Serve with rice or whole-wheat pasta for a hearty and filling meal. Recipe makes 5 servings at 1 cup each.

Nutrition (per serving): Calories: 209; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 91mg; Sodium: 331mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 1g; Protein: 21g

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How Do Your Sleep Habits Measure Up Against the World’s? [Infographic]

Are you getting enough sleep? No, really: It’s time to consider how much your daily shuteye is having a real effect on your health and productivity. In honor of Sleep Awareness Week, we took a hard look at the sleep stats of the global, 200 million strong, Under Armour Connected Fitness community and pulled some insights on how your sleep stacks up. Check out our detailed infographic below. As an added bonus, we consulted the experts for some pro tips on how to optimize your sleep habits.

The post How Do Your Sleep Habits Measure Up Against the World’s? [Infographic] appeared first on Under Armour.

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5 Ways to Make Your Kitchen an Oasis of Healthy Eating

Just because we know what’s healthy, we don’t necessarily change our eating behavior, but it ends up our environment can. With these five simple shifts in your kitchen, you can make the good-for-you choice your go-to choice:

1. IT ALL STARTS WITH SHOPPING

We know kale is better for us than candy bars, yet we still eat candy bars — but only if we buy them. Alissa Rumsey, MS, RDN, is a New York City-based dietitian who works with clients to makeover their kitchens for better health. After clearing kitchens of unhealthy foods, she sends shoppers to the perimeter of the store to load up on fresh fruits and vegetables, lean proteins, low-fat dairy products and whole-grain breads. Then they swing by the center aisles for canned beans, lentils, nuts and nut butters. “If you’re going to eat real foods, you need to stock up on them,” she says.


READ MORE > 6 HEALTHY EATING TRICKS REGISTERED DIETITIANS USE TO STAY ON TRACK ALL DAY LONG


2. MAKE TEMPTATIONS AS DIFFICULT AS POSSIBLE

Most of us live with other people who may not have the same healthy-eating goals as us. “Negotiate with them,” advises Rumsey, “and see if they are willing to keep those foods in a separate cabinet.” If you can’t ban them from your kitchen completely, find ways to keep them out of sight. Store tempting frozen treats behind other foods, stash sugary jams in the back of the lower bottom shelf of the refrigerator and put enticing cookies and chips on a shelf that you need a ladder to reach.

3. WHAT’S ON YOUR COUNTERTOP IS WHAT’S TOP OF MIND

The first thing you see when you enter your kitchen makes it more likely that you’ll eat it. Lindsey Pine, MS, RDN, consults with clients in Los Angeles to help them reach nutrition and wellness goals. She knows the impact of seeing beauty and freshness in the kitchen and advises anyone who wants to eat healthy to keep a bowl of fresh fruits and vegetables, including tomatoes and avocadoes, on the counter. “These have the best flavor at room temperature, not refrigerated, so show them off,” she says. Pine also advises keeping your blender and food processor on the counter. You’re more likely to make produce-packed smoothies, soups and sauces if the appliances you need are visible.


READ MORE > WEIGHT LOSS 101


4. RETHINK YOUR REFRIGERATOR 

Forget the crisper drawer for fruits and vegetables. Put them where you’ll see them every time you open the refrigerator. Rumsey advises going a step further to wash and cut up fruits and vegetables and put them in clear, portion-sized containers as soon as you get home from the grocery store. “Keep them front and center in the refrigerator,” she says, and choosing the healthy option is easy. Store other wholesome foods like Greek yogurt, hummus, hard-boiled eggs and natural nut butters on the center shelves, too.

5. DOWNSIZE YOUR DINNERWARE

Big plates, bowls and glasses make us think that it’s “normal” to eat large portions. Brian Wansink, PhD, is a pioneer in studying how our environment affects what we eat. His studies found that larger dishes and glassware make us serve ourselves more, and therefore eat and drink more. His recommended sizing is 9- to 10-inch plates and bowls that hold less than 16 ounces. Glassware for any beverage except water should be tall and narrow.  

If you find all this fascinating, Wansink’s book, “Slim by Design,” explores the subject in-depth.

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