EASY DINNER OMELETTE

By Recipes

Ingredients:

  • 2 whole eggs & 2 egg whites
  • 1 cup mixed vegetables (mushrooms, onions, peppers)
  • 1/4 avocado
  • 1 oz cheese (optional)

Instructions:

1. In a non-stick pan lightly sauté vegetables.

2. Mix eggs and egg whites well and pour over vegetables. Cover and cook to desired .

3. Top with avocado and cheese (optional).

MAKES 1 SERVING

*Counts As: 1 Protein, 1 Veg, 1 Fat, 1 Add On (optional)*

ROASTED TURKEY WITH PEAR

By Recipes

Ingredients:

  • 1 bone-in turkey breast
  • 1 tsp butter, melted
  • 2 large, firm bosc pears
  • 1 tsp orange zest
  • 4 tsp honey
  • black pepper to taste

Instructions:

1. Preheat oven to 400F

2. Rinse turkey under cold water, pat dry. Coat the turkey with melted butter and season with black pepper and place on a non-stick pan. Cook turkey for 10 minutes then reduce oven temperature to 325F and cook for 1 1/2 hours or until juices run clear.

3. About 1 hour before turkey is done, cut the pears in half, core and cut in half again. In a large bowl, gently toss pears with orange zest, honey and 1/4 cup of water. Arrange pears on top and around the turkey breast. Turn them twice while roasting.

4. Remove from oven and loosely cover with aluminum foil, let stand for 10 minutes. Remove skin before weighing your portion.

4 OZ TURKEY & WHOLE PEAR = 1 SERVING

*Counts As: 1 Protein, 1 Fruit, 1 Add On*

GREEK QUINOA

By Recipes

Ingredients:

  • 2 cups quinoa, cooked
  • 1 cup cherry tomatoes
  • 1 cup cucumber
  • 1/2 cup fresh parsley, chopped
  • 2 tsp fresh oregano
  • 1 tsp fresh lemon juice
  • 1 tsp white vinegar
  • 1 garlic clove, chopped
  • 2 oz feta cheese
  • 4 Tbsp olive oil

Instructions:

1. Chop all vegetables into medium sized chunks.

2. Mince fresh parsley.

3. Top with feta cheese.

1/2 CUP = 1 SERVING

*Counts As: 1 Carb, 1 Add On, 1 Fat*

EWYN EGG BITES WITH SALSA

By Recipes

Ingredients:

  • 2 eggs and 2 egg whites
  • 1 Tbsp MCT oil
  • 1/2 cup fresh spinach, chopped
  • 1 oz cheddar cheese, shredded
  • 1/2 tsp Zest
  • 1 Tbsp salsa (condiment)

Instructions:

1. Preheat oven to 350 F.

2. Place 2 non-stick cupcake wrappers or silicone muffin cups into 2 muffin tins.

3. Whisk eggs and egg white until smooth

4. Mix eggs, spinach, MCT oil, cheese and zest and pour equally into the muffin cups

5. Top each with 1/2 Tbsp of salsa and bake for 10-12 minutes.

Makes 1 Serving

*Counts As: 1 protein, 1 Fat, 1 Add On*

TURKEY MEATBALLS

By Recipes, Uncategorized

Ingredients:

  • 1 lb ground turkey
  • 1 egg
  • 2 oz parmesan cheese
  • 1 tbsp parsley, chopped
  • 2 tsp garlic powder
  • 1/2 tsp chili flakes (optional)
  • 1 tsp dried oregano
  • black pepper to taste
  • 1/2 cup pasta sauce

Instructions:

1. Preheat oven to 350 F.

2. Mix all ingredients (aside from pasta sauce) together, cover and refrigerate for 30 minutes.

3. Roll into 4.5 oz balls and place meatballs on a non-stick pan.

4. Cover meatballs with pasta sauce.

5. Cover and bake until fully cooked about 30-40 minutes.

1 Meatball = 1 Serving

*Counts As: 1 protein, 1 add on*

CAESAR BRUSSELS SPROUTS

By Recipes

Ingredients:

  • 2 tbsp olive oil
  • 4 cups brussels sprouts, shaved
  • 1 tbsp red wine vinegar
  • freshly ground black pepper

Dressing Ingredients: 

  • 2 oz freshly grated parmesan
  • 1 tbsp light mayo
  • 1 garlic clove, minced
  • 1/2 lemon, juiced
  • 1/2 tsp dried oregano
  • 2 tbsp olive oil

Instructions:

1. In a large skillet over medium heat, heat olive oil.

2. Add brussels sprouts and season with pepper.

3. Cook, stirring occasionally, until the brussels sprouts are crisp tender and a vibrant green, about 5 minutes.

4. Stir in red wine vinegar and remove from heat.

5. Transfer to a large serving bowl.

6. In a shaker cup combine together, parmesan, garlic, light mayo, lemon juice, olive oil and oregano. Shake!

7. Drizzle the dressing over brussels sprouts and toss to combine. Garnish with more grated Parmesan.

8. Serve warm or at room temperature, enjoy!

Makes 4 Servings

*1 serving = 1 vegetable, 1 fat, 1 add on*

BREAKFAST PEANUT BUTTER BALLS & COZY MOCHA

By Recipes, Uncategorized

Ingredients:

  • 1 Vanilla Crisp Protein Bar
  • 1 Tbsp Natural Peanut Butter or Almond Butter
  • 1/4 tsp Dark Cocoa Powder (optional)
  • 1 Package of Ewyn Cozy Whey
  • 1 Cup of your favourite Coffee

Instructions:

1. In a mini chopper or blender chop the bar to a powder.

2. Add 1 Tbsp of peanut butter and mix

3. Make 4 peanut butter balls

4. Dust with 1/8-1/4 tsp of dark cocoa powder

5. Make a cup of your favourite coffee and add 1 package of Ewyn Cozy Whey

6. Pair together for a delicious breakfast on the go or at home to share!

Happy Holidays!

*1 Protein, 1 Fat and 1 Add On*

DEVILED PUMPKIN EGGS

By Recipes, Uncategorized

Ingredients:

  • 1/2 a dozen eggs
  • Yellow Mustard
  • Paprika
  • Green Onion

Instructions:

1. Put 6 eggs into a boiling pot of water.

2. Make hard boiled eggs and slice in half once cooled.

3. Scoop yolks into a bowl and mash with a fork.

4. Add a tablespoon of mustard and put into a piping bag or spoon the filling back into the hard boiled egg.

5. Draw the lines of a pumpkin in the filling with a toothpick and sprinkle with paprika.

6. Go the extra mile by putting a slice of green onion at the top to create the pumpkin stem!

Serve and Enjoy!

Happy Halloween!

STUFFED PEPPER JACK-O-LANTERNS

By Recipes, Uncategorized

Ingredients:

  • 4 red or orange bell peppers
  • 4 oz. of ground beef or chicken
  • 1 tsp each of chili powder, ground cumin, dried oregano, paprika, salt and pepper
  • 1/2 medium onion chopped
  • 1 tomato diced

Instructions:

1. Carve the top of your bell pepper off and scoop out the inside contents.

2. Carve three triangles (2 eyes and 1 nose) in the pepper to create your jack-o-lantern aesthetic. If you’re feeling really creative you can even attempt a mouth! Preheat oven to 350 degrees.

3. In a large pan add chopped onion and tomato and cook until soft.

4. Add meat and cook until no longer pink, approx 7 minutes.

5. Add chili powder, cumin, oregano, and paprika. Finish with salt and pepper.

6. Place bell peppers on a large baking dish and fill with mixture.

7. Place into oven and baking for about 30 minutes or until soft.

Happy Eating!

EWYN Breakfast Bark

By Recipes, Uncategorized

Ingredients:

  • 3/4 cup plain Non-Fat Greek yogurt
  • 1 tsp of honey or agave syrup
  • 1/2 tsp vanilla extract
  • 1/2 tsp lemon juice
  • 1/4 cup berries of your choice or assorted
  • 1/4 cup crushed non salted almonds or nuts of your choice

Instructions:

1. Line a baking sheet with wax paper

2. Mix Greek yogurt, honey or agave, vanilla extract and lemon juice together and spread on the baking sheet.

3. Add berries and nuts.

4. Freeze for 2 to 3 hours.

Break apart and ready to serve!

Variation: Mix your Greek yogurt with revive or protein to give it some flavour and omit the honey!