Mushroom and Spinach Egg Bites

Mushroom and Spinach Egg Bites

by | Apr 1, 2025 | Recipes

Two Glasses with Detox Green Smoothie

Mushroom and spinach egg bites are a nutritious and convenient option. You can make a batch of them and then refrigerate in an airtight container for up to 3 days and freeze for up to 2 months. This high protein breakfast is great for people on the go and struggle to have time to make a decent breakfast or lunch. Not only are these quick and convenient but are packed with nutrients and support blood sugar balance which is extremely important when starting your day to avoid blood sugar crashes in the mid afternoon. 

Eggs are a rich source of high-quality protein (with just 1 egg containing 6.3 grams), essential amino acids, and various vitamins and minerals, including vitamins A, D, E, and K. The yolks are particularly rich in choline, vital for cell membrane health and cholesterol regulation as well as they help to make the neurotransmitter acetylcholine which is important for memory and muscles. Eggs provide complete proteins necessary for muscle repair and growth, making these bites suitable for post-exercise nutrition. ​ 

Spinach is a nutrient-dense leafy green, abundant in vitamins A, C, E, and K, as well as folate, magnesium, iron, and potassium. These nutrients support bone health, muscle function, and cardiovascular wellness. According to The Worlds’ Healthiest Foods, folate also reduces the effects of homocysteine, a blood-chemical whose excess may hasten heart attacks. Spinach’s magnesium, potassium and calcium work with sodium in the body to regulate water retention and prevent high blood pressure. Additionally, spinach is rich in antioxidants that combat inflammation and oxidative stress, contributing to overall health. ​ 

Mushrooms are low in calories but high in essential nutrients, including B vitamins, selenium, and antioxidants. They have been linked to immune system support and may help lower blood pressure. Incorporating mushrooms into your diet can enhance nutrient intake without adding excessive calories. ​ 

Garlic is renowned for its medicinal properties, largely attributed to sulfur compounds like allicin. It has been shown to boost the immune system as it is anti-viral, anti-fungal, and anti-microbial. It can help reduce blood pressure, and improve cholesterol levels, thereby supporting heart health. Garlic also possesses antioxidant properties that protect against cell damage and aging.​

Incorporating mushroom and spinach egg bites into your diet can provide a convenient, nutrient-rich meal option that supports blood sugar balance, memory, brain health, immune system and gets you a wide variety of vitamins and minerals.

Mushroom and Spinach Egg Bites

This high protein breakfast is great for people on the go and struggle to have time to make a decent breakfast or lunch.
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Ingredients
  

  • 6 Eggs
  • 1 1/3 tbsp Unsweetened Almond Milk
  • 1/3 tsp Sea Salt
  • 1 tsp Extra Virgin Olive Oil
  • 1/3 Yellow Onion
  • 2/3 cup Mushrooms
  • 1 1/3 Garlics (cloves, minced)
  • 1 1/3 cup Spinach Leaves (packed and finely sliced)

Notes

Directions
  1. Preheat oven to 350ºF (177ºC). Whisk together eggs, almond milk and sea salt in a mixing bowl and set aside.
  2. Heat olive oil in a frying pan over medium heat. Add onion and mushroom and saute for 5 minutes or until onions are translucent.
  3. Add garlic and spinach and continue to saute just until spinach is wilted. Remove from heat and add to mixing bowl with eggs. Mix well.
  4. Line a muffin tray with liners (parchment paper cups work best). Evenly distribute the egg/spinach mixture across the muffin tin leaving some room at the top as the egg will rise. Bake in the oven for 20 minutes.
  5. Remove from oven and let cool before removing the liners. Enjoy!

Stomach Ulcer Soothing Smoothie

Stomach Ulcer Soothing Smoothie

by | Feb 8, 2023 | Breakfast, Drink, Health & Wellness, Recipes

Two Glasses with Detox Green Smoothie

Check out this berry smoothie for a high antioxidant breakfast loaded with good bacteria to support healthy gut!

Foods that are rich in antioxidants and probiotics can help activate your immune system to help fight infections such as H.pylori that can cause stomach ulcers.

Antioxidants and Flavonoids

Studies have shown that the prevalence of stomach ulcers increases with age. 70% of stomach ulcers is caused by the bacterium Helicobacter pylori, or H. pylori. Most ulcers caused by H. pylori are completely treatable. But untreated stomach ulcers can lead to more serious problems, like internal bleeding and stomach cancer. 

If your stomach ulcer is caused by an H. pylori infection, foods that are rich in antioxidants may be beneficial. Antioxidants found in bright coloured fruits and vegetables can help activate your immune system and help combat a H. pylori infection. Read our latest article to learn more about stomach ulcers.

Flavonoids are a phytonutrient found in certain fruits such as berries which can help protect the stomach lining by defending the lining of the stomach and allowing ulcers to heal. In one laboratory study, extracts of various berries inhibited the growth of H. pylori. (4) Also probiotics found in fermented foods such as kefir can also help. Studies have shown that probiotics may be helpful in wiping out H. pylori. The best bacteria to help do this includes Lactobacillus, Bifidobacterium, and Saccharomyces.

Try this easy and delicious berry smoothie

References

(1) https://pubmed.ncbi.nlm.nih.gov/18343637/

Stomach Ulcer Soothing Smoothie

Checkout this berry smoothie for a high antioxidant breakfast!
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Prep Time 5 minutes

Ingredients
  

  • 1 1/2 cups Frozen Berries
  • 1 cup Plain Kefir
  • 1/2 Banana (medium)
  • 1 tbsp Raw Honey

Instructions
 

  • Place all ingredients in a blender and blend until smooth. Pour into a glass and enjoy!

Notes

Nutrition (per serving)
Calories 372
Iron 2mg
Fat 3g
Vitamin D 101IU
Carbs 77g
Fiber 10g
Thiamine 0mg
Sugar 62g
Riboflavin 0.6mg
Protein 15g
Cholesterol 10mg
Vitamin B6 0.2mg
Sodium 171mg
Folate 12μg
Potassium 1121mg
Vitamin B12 1.2μg
Vitamin A 537IU
Magnesium 16mg
Vitamin C 67mg
Zinc 0mg
Calcium 443mg
Selenium 1μg

Pumpkin Pie Greek Yogourt

Pumpkin Pie Greek Yogourt

by | Jan 17, 2023 | Recipes

Two Glasses with Detox Green Smoothie

This delicious yet simple Plain Greek Yogurt has less carbs and sugar that regular yoghurt and almost twice the protein (24 grams compared to 13 grams in regular plain yogurt) making it a much healthier option for weight management.

Greek yoghurt has less of the sugar lactose making it easier for people that are lactose intolerance to digest.

Pumpkin is super nutritious. One cup of cooked pumpkin (245 grams) contains 2 grams of protein, 3 grams of fiber and 245% of RDA (recommended daily intake) for vitamin A and 19% of the RDI for vitamin C. It is also low in calories as 94% of pumpkin is make up of water.

Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells and can reduce your risk of cancer. (1,2) Because of it’s high Vitamin A levels it helps support healthy eyes and boost the immune system.

Maple Syrup contains vitamins, minerals and antioxidants. Studies indicate that maple syrup contains 24 different antioxidants (3). The darker syrups are made from sap extracted later in the harvest season and they are higher in the antioxidants. When buying maple syrup, make sure to read food labels carefully. This way, you’ll get real maple syrup — not just maple-flavored syrup, which can be loaded with refined sugar or high-fructose corn syrup.

For another great recipe containing maple syrup, check out our turmeric latte recipe.

With this yoghurt recipe you can make a batch of this and store in the fridge for up to 4 days.

References

1. https://www.sciencedirect.com/science/article/abs/pii/S0308814697001969

2. https://pubmed.ncbi.nlm.nih.gov/12134711/

3. https://cfs.nrcan.gc.ca/publications?id=28297

Pumpkin Pie Greek Yogourt

Love pumpkin pie but don't love all the calories that come with it? This pumpkin pie yogourt is what you're looking for!
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Prep Time 5 minutes
Total Time 5 minutes
Servings 1

Ingredients
  

  • 3/4 cup Plain Greek Yogourt
  • 1/3 cup Pureed Pumpkin
  • 1 1/2 tbsp Maple Syrup
  • 1 tsp Pumpkin Pie Spice
  • 1/2 tsp Vanilla Extract
  • 1/4 tsp Sea Salt

Instructions
 

  • Whisk all of the ingredients together in a bowl until well combined. Enjoy!

Notes

Nutritional information per serving:
Calories 253 
Iron 2mg
Fat 4g
Vitamin D 75IU
Carbs 37g
Vitamin E 1mg
Fiber 3g
Sugar 26g
Riboflavin 0.4mg
Protein 18g
Cholesterol 25mg
Vitamin B6 0.1mg
Sodium 704mg
Folate 10μg
Potassium 246mg
Vitamin A 13652IU
Magnesium 28mg
Vitamin C 15mg
Zinc 1mg
Calcium 438mg
Selenium 1μg

Apple Berry Crisp

Apple Berry Crisp

by | Oct 14, 2021 | Recipes

Two Glasses with Detox Green Smoothie

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!

Satisfying your sweet tooth while avoiding refined sugars can be challenging, but this crisp is an excellent option as it uses maple syrup in place of refined sugar.

It is, however, important to remember that foods high in naturally occurring sugar such as maple syrup need not be added to the diet, but can be used as a healthier alternative to refined sugars to replace your current sugar intake.

But why is avoiding refined sugar so important?

Well, for one reason, refined sugar can have a big impact on our mood. Consuming refined sugars, such as cane sugar, leads to large peaks and dips in our blood sugar levels. Evidence suggests that these fluctuating levels impacts our mood, including symptoms of depression and anxiety. In fact, research shows that individuals with diabetes are 20% more likely to be diagnosed with anxiety compared to healthy controls (1). For more on replacing refined sugars in your diet, check out our article on sugar alternatives.

However, when we consume natural sugars, such as those found in fruits, we do not get the same fluctuations in our blood sugar. Additionally, when eating fruit, we also get fibre, vitamins, and other nutrients not found in sources of refined sugar. For example, raspberries are filled with many antioxidants which fight oxidative stress in our body (2). Fighting oxidative stress is important to prevent cellular damage that leads to disease.

This recipe also contains almonds, which is a good ingredient for modulating blood sugar. Almonds are high in magnesium which, when used as a supplement, has been shown to lower blood sugar levels and improve insulin function (3). Plus, the contain healthy fats, protein, and fibre – all of which assist with blood sugar balance, and helping you feel satisfied by your meal!

Extra tip: If you want to boost the protein in this dish, you can add a bit of vanilla protein powder or an unflavoured collagen powder, along with a little extra coconut oil to avoid the crisp becoming too dry.

References: 
1. Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x

2. Skrovankova, S., Sumczynski, D., Micek, J., Jurikova, T., & Sochor, J. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International Journal of Molecular Science, 16(10), 24673-24706. doi: 10.3390/ijms161024673

3. Guerrero-Romero, F., & Rodriguez-Moran, M. (2011). Magnesium improves the beta-cell functioni to compensate cariatioin of insulin sensitivity: double-blind, randomized clinical trial. European Journal of Clinical Investigations, 41(4), 405-410. doi: 10.1111/j.1365-2362.2010.02422.x.

 

Apple Berry Crisp

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 2 servings

Ingredients
  

  • ½ cup Raspberries or berry of choice
  • 1 Tart Apple chopped
  • 2 tsps Cinnamon divided
  • pinch Nutmeg
  • 1 tbsp Coconut Oil
  • ¼ cup Pecans chopped
  • ¼ cup Almonds slivered or chopped
  • 3 tbsps Almond Flour
  • 1 tbsp Maple Syrup
  • 2 tbsp Flaked Coconut to garnish (optional)

Instructions
 

  • Preheat oven to 350ºF (175ºC).
  • Combine apples and berries in a small baking dish. Sprinkle with half of the cinnamon and top with coconut oil. Set aside.
  • In a small bowl add the nuts, almond flour, maple syrup, nutmeg and the rest of the cinnamon. Mix with a fork or whisk together until well combined. Spread this crumble mixture evenly over the fruit. Place in the oven.
  • Bake for 25 to 30 minutes or until golden brown. Add flaked coconut, if using, for the last 5 minutes of baking to lightly toast. Remove from the oven and cool slightly.
  • Divide evenly between bowls and enjoy!

Notes

Nutritional information per serving:
Calories: 426
Carbs: 32g
Fibre: 10g
Sugar: 17g
Protein: 8g
Fat: 32g

Blueberry Turkey Breakfast Sausages Patties

Blueberry Turkey Breakfast Sausages Patties

by | Jul 9, 2021 | Recipes

Two Glasses with Detox Green Smoothie

Symptoms including bloating, abdominal pain, constipation and diarrhea are all too familiar to an individual with irritable bowel syndrome (IBS).

For the management of IBS, a type of elimination diet, called the low-FODMAP diet, has shown success in improving these symptoms.

FODMAP is an acronym for short-chain carbohydrates that the human body has difficulty digesting, and therefore can lead to IBS symptoms. Recent studies suggest that up to 86% of patients find relief from these symptoms on a low-FODMAP diet (1). We’ve written more about the low-FODMAP diet here. Remember, it is important to talk to a health care professional, such as your family doctor or naturopathic doctor to rule out any more serious conditions within your digestive system. 

In the standard American diet (SAD), wheat is the biggest contributor to FODMAPs in the diet (2). It is typical for a SAD breakfast to contain wheat-based items such as cereal, bread, bagels, or baked goods. When these items are eliminated during a low-FODMAP diet, making breakfast can seem challenging. This recipe provides a flavourful, quick, and filling alternative to start your day! Plus, these breakfast sausages can be made in batches and frozen, to be heated in a toaster oven or pan for those on-the-go mornings.

Many fruits are considered high-FODMAP foods because they are high in fructose, a natural sugar. However, blueberries are low in fructose and are therefore safe to eat in moderate quantities on a low-FODMAP diet. Blueberries were also recently listed as one of our Top 10 Brain-Boosting Superfoods!

This recipe includes extra-lean ground turkey which, in addition to being a low-FODMAP food, is considered a heart healthy choice compared to other ground meats. It contains lower levels of saturated fats, which is a known risk factor for cardiac disease (3). Turkey also contains the amino acid tryptophan which is the building block of neurotransmitters that help us feel happy, sleep well, and reduce cravings. 

With garlic and onion both being high-FODMAP foods, it can be difficult to replace the flavour infusion these ingredients provide. Ginger is a wonderful low-FODMAP flavour alternative incorporated into this recipe. Ginger also has the added benefit of having anti-inflammatory and antioxidant properties (4), and an affinity for soothing the digestive system.

 

1. Nanayakkara, W., Skidmore, P., O’Brien, L., Wilkinson, T., & Gearry, R. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology, 9, 131-142. doi: 10.2147/CEG.S86798

2. Dunn, S., Datta, A., Kallis, S., Law, E., Myers, C., & Whelan, K. (2010) Validation of a food frequency questionnaire to measure intakes of inulin and oligofructose. European Journal of Clinical Nutrition, 65(3), 402-408. doi: 10.1038/ejcn.2010.272

3. O’Keefe, J., & DiNicolantonio, J. (2018). Effects of dietary fats on blood lipids: a review of direct comparison trials. Open Heart. 5(2). doi: 10.1136/openhrt-2018-000871

4. Mashhadi, N., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. (2013). Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. International Journal of Preventative Medicine. 4(1), 36-42. 

 

    Blueberry Turkey Breakfast Sausage Patties

    This recipe includes extra-lean ground turkey which, in addition to being a low-FODMAP food, is considered a heart healthy choice compared to other ground meats.
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    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Servings 2 Servings (4 patties)
    Calories 211 kcal

    Ingredients
      

    • 8 ozs Extra Lean Ground Turkey
    • 1½ tsps Italian Seasoning equal parts mixture of dried basil, dried parsley, dried oregano, dried thyme, and dried rosemary, do not use Italian Seasoning mixes with garlic, onion, or other high-FODMAP ingredients if you are on a LOW-FODMAP diet
    • 1 tbsp Maple Syrup
    • ½ tsp Ginger peeled and minced
    • ⅓ tsp Sea Salt
    • 2 tbsp Arrowroot Starch
    • ¼ cup Blueberries fresh, frozen or dried
    • 1½ tsps Coconut Oil

    Instructions
     

    • In a large mixing bowl, combine the ground turkey, Italian seasoning, maple syrup ginger, salt and arrowroot starch, mixing until well blended.
    • Gently fold blueberries into the turkey mixture.
    • Divide the mixture into 4 equal parts. Using your hands, shape the mixture into patties, approximately 4-inches in diameter. Set aside.
    • Heat the coconut oil in a large frying pan over medium-high heat.
    • Once the pan is warmed, cook turkey patties for approximately 4-5 minutes on each side, until the patties are fully cooked through.
    • Serve and enjoy!

    Notes

    Nutritional information per serving:
    Calories: 180
    Carbs: 17g
    Fibre: 1g
    Sugar: 8g
    Protein: 19g
    Fat: 4g