Spinach, Kale, and Pea Breakfast Fritatta

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I’m a morning person. I always have been. I used to pretend that I wasn’t, but I was. Totally am. lol I can’t sleep past 8, even on the weekends, and that’s pushing it. I just can’t wake up at 9 or 10 in the morning and say that I did all that I could with my day.

Anyway, for the longest time, I couldn’t eat breakfast. I would maybe munch on some fruit during break time at work which rolled around at 10 but sometimes I would just go until lunch time without eating anything.

I was always nauseous when I woke up, and on many occasions, I would even vomit. Sometimes not even food, just bile. When I finally went to my gastro and got an endoscopy, I was told on top of Acid Reflux, I had GERD and a hiatial hernia. Soooo awesome. (NOT)

I was definitely in denial for a while, I mean I love hamburgers. And fries. High-fat products like this are the worst for acid reflux, of course, the milkshake is included in that as well. My favorite meal. Gone. Turkey burgers are not the same, don’t do it. Don’t say it. (Insert disgusted emoji face here)

But alas, my condition was worsening, and let’s face it, AF and GERD only get worse if you don’t treat them properly. Which brings me to this recipe! As I started changing my habits dietary and lifestyle, I began to notice subtle changes. I wasn’t nauseous in the morning anymore, I hadn’t thrown up in a while, and one morning discovered….my stomach…grumbling? Was I actually hungry in the morning instead of hanging my head over a toilet vomiting? The answer was yes. And I was so happy!

The first thing I did was leap for a box of Rice Krispie cereal with strawberries and blueberries. This was just a treat for me, I love cereal as a snack, but not as a power booster for my mornings.

This though, this Spinach Kale, and Pea Fritatta. Now, this is a breakfast I can start my morning with. You have the spinach, which is an excellent source of Fiber, along with some Vitamin C, E, and Calcium. With the kale, you have Iron and other great supplements like Potassium and Vitamin B6. Peas are very low in saturated fat and are great sources of fiber.

 

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I found a recipe for a Spinach Fritatta in The Easy Acid Reflux Cookbook by Karen Frazier and as usual, put my own spin on it. Scroll below for the Spinach Kale, and Pea Breakfast Fritatta I came up with!

 

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INGREDIENTS:

2 tsp Extra Virgin Olive Oil

8 oz (1 bag) of fresh Spinach

1/2 Cup fresh Kale

1 Cup Peas (fresh, or frozen works too)

1/s tsp Sea Salt

1 tsp Nutmeg

6 eggs, beaten

2 Tbsp water

INSTRUCTIONS: PREHEAT OVEN TO 375°F

  1. Heat the olive oil in a skillet(oven proof if you have it. If not, you can transfer the frittata to a baking dish later) on medium heat.
  2. Add the spinach, kale, peas, salt, and nutmeg. Cook for about 2 minutes making sure everything is spread evenly over the bottom of the pan.
  3. In a separate bowl, whisk the eggs and water. Add to the skillet and cook for another 2-3 minutes.
  4. At this time, if your skillet is not ovenproof, transfer the frittata to a 9″ pie pan. Bake in the oven for another 8 to 10 minutes. Serve warm for a healthy breakfast or dinner!

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Spiced Plum-Apple Oatmeal Crumble

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Happy Sunday Baking friends!

I’ve been cooking my way through The Easy Acid Reflux Cookbook by Karen Frazier to help change up my diet and kick the ass of my annoying Acid Reflux.

I do my own adjustments to the recipes of course depending on what my stomach can or cannot tolerate, and I encourage anyone with AF or GERD issues to pick this cookbook up and do the same.

There are so many delicious and comforting recipes in this book, all from scratch and all healthy to keep that pesky AF in check.

I used to go to bed with ice packs on my stomach literally because the pain was so bad. Let me tell you something:

Two HUGE tips for reducing your AF and GERD pain are to 1. Reduce your meal portion intake and make sure you’re eating plenty of low PH foods. And 2. Stop eating at least 3 hours before you go to bed. (I know, easier said than done when you have the munchies but trust me, water will suffice just as well)

Anyway! We all know that no matter what, I’m going to have a sweet tooth. But I HAVE to start baking healthy as well, so when I came across a recipe in the cookbook for an Apple-Plum Crumble, I jumped on it! ALL the fall smells and vibes have been going through my house this weekend.

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I took Karen’s recipe and put my own spin on it, eliminating lemon zest from the filling and adding honey along with ground ginger and cinnamon. I added some nutmeg to the oat topping as well and used brown sugar instead of white granulated sugar.

While Karen’s recipe calls to put these in ramekins and use no pie crust, I did mine both ways. I made a full pie with crust and all, and I made personal ramekin servings layering the oat crumble with the fruit until all that was left was some crumb topping. Check it out below!

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Spiced Plum-Apple Oatmeal Crumble

INGREDIENTS:

For the Filling:

2 large Red Apples

3 Plums

1/4 of a lemon (the juice)

1 Tbsp Maple Syrup

1 Tbsp Honey

2 tsp Ground Ginger/Cinnamon

1 tsp Nutmeg

(Any pie crust homemade or store bought will do if you are opting for a full pie version)

 

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For the Topping:

1 Cup Old Fashioned Oats

1/2 Cup All-Purpose Flour

1/4 Cup Brown Sugar

1 tsp Cinnamon

1 tsp Nutmeg

2 Tbsp Maple Syrup

2 Tbsp Vegetable Oil

 

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INSTRUCTIONS: PREHEAT OVEN TO 375°F 

  1. Prep and chop your fruit, diced nicely. Combine the fruit in a large bowl with the rest of the filling ingredients and set aside.
  2. Mix all of the topping ingredients together until crumbly.
  3. Grease your ramekins and prep your pie dish with the crust if using.
  4. For the 9″ Pie with Crust: Spread some oat topping evenly across the bottom of the pie crust. Fill the pie crust up to the top with fruit. Top with more oats, fold crust over or bake as is for 35 minutes.
  5. For the Ramekins: Grease ramekins with some PAM and layer oat topping, fruit, oat topping fruit, until you only have topping left. Pop in the oven and bake for 35 minutes.

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**Enjoy this warm, and let the scents of fall fill your home this September!**

Vegetable Neufchatel Cheese Dip

Hi Cooking, Baking, all sorts of Culinary friends!

CREAM CHEESE SPREADS. I LOVE them. But I don’t always love the fat and sugar content that comes with the pre-packaged ones.

High-fat contents make my Acid Reflux ten times worse, so I took this one into my own hands as well! Using Neufchatel Cheese helps a lot, as it has 1/3 less fat than regular cream cheese.

 

 

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Chunks of Celery and Carrots mixed with fresh herbs! 

This spread is great on bagels, or my favorite, croissants! I’ve also paired it with a nice whole wheat roll and a fried egg on top. Delicious!

 

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Read on to find out how to make this Acid Reflux friendly recipe! **Please note: Everyone’s Acid Reflux and GERD is different. Just because something works for me, doesn’t mean it will work for you. Trial and error is key, make different variations with your own veggies!**

 

Vegetable Neufchatel Cheese Dip

INGREDIENTS:

1 Carrot, chopped

1 Celery Stalk, chopped

1 Yellow Pepper (Optional, I actually forgot to put mine in! LOL)

A handful each of fresh chives, parsley, and cilantro

2 8oz packages Neufchatel Cheese (Room temp makes it easier to mix all together)

1/2 tsp Nutmeg, ground

1/2 tsp ground Mustard

 

MAKE IT! : 

  1. Prep all your vegetables and herbs. Wash thoroughly and chop into small pieces.
  2. Toss the chopped veggies and herbs together with the seasonings, mix in with the room temperature cheese until fully combined.

**KEEP REFRIGERATED WHEN NOT USING**

 

And that’s it! Now you have a nice, healthy cheese spread or dip for your bagels or other vegetables. **Please remember, everything here is my own unless noted otherwise. If you are going to use a recipe, please use the hashtag bridgetskitchenadventures so I can check it out!

 

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Until next time, Happy Cooking!

Home Made Crispy Rice Bars with M&Ms and Pretzels

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Okay, so here we go! I have big things in the works, but I obviously can’t say what or I’ll jinx it! So in the meantime, enjoy these yummy treats.

These aren’t a healthy snack per-say, but using vegetable oil sticks cuts down on the fat a lot, making this totally acid reflux friendly! Of course, if chocolate bothers your acid reflux, sub the M&Ms for a candy that suits your needs!

I mixed white chocolate in with the marshmallows for this, and used a cheap box of crispy rice cereal I found at the grocery store. Scroll on to see how to make these treats! They’re a perfect small, sweet snack, and they’re so nice and compact you can stick them in the lunch bags for the kids! So simple, and they take just a few minutes to make!

 

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Ooey gooey melting marshmallows! 

 

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Mix it all together, no oven required! 

Crispy Rice Bars with M&Ms and Pretzels

INGREDIENTS:

3/4 Cup Vegetable Oil (1 1/2 sticks)

1 bag Mini Marshmallows

5 cups Crispy Rice Cereal

1 Cup White Chocolate Chips

M&Ms and Pretzels (or other treats to garnish)

 

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HOW TO:

  1. Spray a 9 x 9 baking sheet with some PAM.
  2. In a pot, on medium heat, melt the vegetable oil sticks, marshmallows, and white chocolate chips. Stir constantly to avoid burning.
  3. Next, remove from heat and pour onto the crispy rice cereal. Mix this all together until the cereal is completely coated.
  4. Spread out onto the baking pan and garnish with treats of your choice. Let it sit out and chill,(about 20 minutes) then enjoy!

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As always, the recipe is my own, so please, if you try it use the hashtag bridgetskitchenadventures so I can check it out! Have as much fun with this as you can; until next time, Happy Cooking!

 

 

Green Bean “Fry” Casserole

Hey Cooking Friends!

I stay experimenting with recipes from The Easy Acid Reflux Cookbook by Karen Frazier. As much as I’d LOVE to eat burgers every other day, and wallow in ALL the chocolate when I’m sad, I like being in less pain a lot more, and I’m discovering that I can still make tasty treats even if they’re not loaded in fat. (BUT I LOVE BUTTER! Insert crying emoji face here)

Anyway, there’s a recipe in this cookbook called “Baked Green Bean Fries with “French Fry” Sauce”. I took a little from the recipe book, and a little from my own pantry and I made a Green Bean Fry Casserole.

The “French Fry” Sauce that Frazier came up with is INCREDIBLE, but I add a little lemon zest for a tangy taste, and a teaspoon or two of dill because it’s delicious and adds color.

 

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If you’re like me, and can’t eat ketchup, opt for this sauce, made with Greek Yogurt and just a tiny bit of tomato sauce! 

I want to eventually try something like this with Sweet Potato fries and do a Maple dipping syrup. YUM!

Keep reading to see how to make this casserole of “fries!”

 

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BAKED GREEN BEAN “FRY” CASSEROLE:

INGREDIENTS:

3/4 Cup Bread Crumbs

1/2 tsp Thyme

Fresh Rosemary (1-2 sprigs)

1/2 tsp Sea Salt

2 eggs, beaten

1 tsp Dijon Mustard

1 LB Bag Green Beans

BEAN FRY DIPPING SAUCE:

1 cup Non-Fat Plain Greek Yogurt

1 tsp Dijon Mustard

1 Tbsp Tomato Sauce

1 tsp Soy Sauce

1 tsp Dill

 

HOW TO MAKE THE CASSEROLE: PREHEAT OVEN TO 425° F, SPRAY CASSEROLE PAN WITH PAM. 

  1. Mix the bread crumbs, thyme, and sea salt. Set aside.
  2. Separately beat the eggs and mustard together; add to breadcrumbs until a dough-like mixture is formed.
  3. Place the green beans in the casserole pan, placing the rosemary sprigs sporadically around. Crumble the breadcrumb dough on top of the green beans. Bake for 20 minutes total.

 

FOR THE SAUCE:

  1. Whisk all ingredients together, refrigerate until ready to use.
  2. Pair with green beans, and enjoy!

 

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I hope you decide to make these and enjoy a delicious snack that’s easy on your digestive system. Acid Reflux and GERD DO NOT have to own you.

 

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Until next time, Happy Cooking!

Honey-Maple and Thyme Roasted Carrots

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Thick, delicious roasted carrots seasoned with sea salt, roasted with fresh thyme 

Hey Food Friends!

As I’ve mentioned, I suffer from Acid Refulx and GERD, and its not always the most pleasant experience. So, I picked up this cookbook I found on the sale table at Barnes and Noble called The Easy Acid Reflux Cookbook by Karen Frazier which ended up being an incredible find. I’ve been learning so much about the disease and how to combat it with healthy, yet still delicious foods.

I posted a recipe for Sweet Potato Fries that I adapted from that book as well, and I strongly suggest Frazier’s book to anyone suffering from AR and GERD who is looking to find some relief!

This recipe is adapted from Frazier’s Maple Thyme Roasted Carrots found in the book. I just add some honey, and use all the fresh thyme instead of measuring it out! LOL

These are great as a side dish with dinner, or even as a healthy snack; hot or cold! I sometimes take it to work with me for an afternoon pick me up. See below for the recipe!

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Honey-Maple and Thyme Roasted Carrots

INGREDIENTS:

About 6 to 8 carrots, chopped or sliced to your liking

2 Tbsp Olive Oil

2 Tbsp Maple Syrup

2 Tbsp Honey

1 package of Fresh Thyme

Sea Salt (Sprinkle to your liking. I love ALL the sea salt on everything, always)

 

HOW TO:

  1. Preheat the oven to 400°F and spray a baking sheet with some PAM.
  2. Chop your carrots and put them in a big mixing bowl. Add the maple syrup, honey, and thyme. Mix everything together until the carrots are coated.
  3. Spread the carrots out on the baking sheet and add some extra sea salt sprinkled on top.
  4. Roast in the oven on the middle shelf for 18 to 20 minutes.
  5. Enjoy these as a side dish with dinner, or a healthy any time of day snack!

 

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HAPPY ROASTING!! 

Small Batch Sprinkle Cupcakes(Makes 8)

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Hey Food Friends!

I was up early again today, baking and cooking until I finished around 1 PM and jumped in the shower to relax.

I’ve been craving cake, and I didn’t want to make a layer cake just for a slice or two. Not healthy! I also didn’t need 24 cupcakes. I found a recipe for Birthday Cupcakes on Dessert For Two, a food blog that focuses mainly on foods portioned for, you guess it! Two. Anyway, I saw these delicious cupcakes and decided to make my own adaptation of the recipe!

The chocolate fudge frosting is amazing, it stiffens up so nicely but still has that gooey fudgy feel. It’s great!

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I’m obsessed with black sprinkles!!

Here’s the link to the original recipe as well: Dessert For Two Birthday Cupcakes  *This recipe makes 6 cupcakes, I was able to get 8 out of the ones I made.*

Aaand now, here’s how to make these very adorable, very size portion friendly cupcakes!

 

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There’s NO such thing as too many sprinkles!

 

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All the sprinkles. ALL!!

INGREDIENTS:

Chocolate Fudge Frosting:

2 oz chocolate, chopped

4 Tbsp Butter, unsalted

1 1/2 Cups Powdered Sugar

1 Tbsp Plain Fat Free Greek Yogurt

1/4 Cup Cocoa

Cupcake Batter:

1/4 Cup All Purpose Flour

1 1/2 tsp Cornstarch

3 Egg Whites

1/4 tsp Cream of Tartar

5 Tbsp Granulated Sugar

1/ 2 tsp Almond Extract

1/2 tsp Vanilla Extract

3 Tbsp Sprinkles, color of your choice

HOW TO MAKE IT:

  1. Preheat your oven to 350°F.
  2. Sift the flour and cornstarch into a medium mixing bowl. Set aside.
  3. Separately beat the egg whites until soft peaks form. Add the cream of tartar, and beat for another minute.

20180901_1640414. Mix the sugar in, then add the almond and vanilla extracts. Using a flat plastic spoon, fold the flour mixture into the egg whites very gently. Stir the sprinkles in; I always add more than the recipe calls for! You can never have too many sprinkles in my opinion.

5. Bake the cupcakes for 18 minutes, let them cool when out of the oven.

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6. While the cupcakes are cooling, make the frosting! Here’s How:

Microwave the chopped chocolate in 30 second intervals until melted. Mix all ingredients together in a bowl with the melted chocolate. Pipe onto cooled cupcakes, and decorate with more sprinkles!

 

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I’m so glad this recipe only makes 8 cupcakes, because I could seriously eat SO many more! They’re fluffy, and not too sweet. The sweetest part of this recipe is the icing, but even that’s not bad if you use semi-sweet chocolate and unsweetened cocoa powder!

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