Mushroom Feta Cheddar Frittata

I’m a huge fan of breakfast bakes, and wanted to create something light and low fat, but with all my favorite flavors. This fit all that criteria and more.


Non-stick Cooking Spray
10 oz Mushrooms, sliced
1/3 cup Onions, chopped
1 clove Garlic, minced
2 oz Fat Free Feta Cheese, crumbled
1 cup Low Fat Cheddar Cheese, shredded
Italian Seasoning, Parsley, Kosher Salt, and Black Pepper
2 1/4 cup Egg Substitute


  1. Preheat oven to 350°F.
  2. Sauté mushrooms, onion, and garlic in a skillet coated with Non-Stick Cooking Spray; drain off any excess liquid.
  3. Spray a 7.5″ x 10″ pan with Non-Stick Cooking Spray and spread the vegetables evenly in the pan.
  4. Top with Feta and Cheddar cheeses.
  5. Pour the Egg Substitute evenly over the vegetables and cheeses.
  6. Season with a couple shakes each of Italian Seasoning, Parsley, Kosher Salt, and Black Pepper.
  7. Bake for approximately 40 minutes or until the frittata is firm to the touch and not runny.

Recipe makes: 8 servings
Nutrition Summary:  Calories: 83, Fat: 2.3 g, Carbs: 3 g, Protein: 13 g
Nutritionals calculated using the SparkRecipes Recipe Calculator.

Original Recipe, Culinary Styling and Photography by Kimberly Ritchie

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I’m Buggin’ Out…

I’ve been seriously considering getting a calorie management system, so I can track the calories I burn and the calories I eat, and really take a hard look at the numbers and see where I can improve. I already know that I need to increase my fitness level and feel that one of these little gadgets will help.

Now, I’m a big time Biggest Loser fan, and I’ve watched the contestants wearing the bodybugg® and read many articles from people swearing by it. I wasn’t too sure how I’d feel about having a band wrapped around my heavy arm, and I wasn’t sure how I’d feel about people seeing it on me. I looked into other gadgets such as the FitBit which is really tiny, but based on reviews it’s more of a glorified pedometer and is not as accurate as the bodybugg®.

Ok, so my angels must be watching over me because I just don’t have it in my budget to purchase the bodybugg®. Soon after I posted about it on my Facebook wall a friend of mine offered to give me hers at a big discount and another friend of mine is a personal trainer certified with the bodybugg®! I’m absolutely ecstatic, and so today…

I am officially “Buggin’ Out” with my new bodybugg®.
I’d love to know who else is Buggin’ Out and how it’s working for you.

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Cheese Crisps

Cheddar & Monterey Jack Ranch Cheese CrispsEating low carb can be tough — especially when you’re looking for something salty, crispy, and crunchy. Cheese Crisps gives you all that and more! Any type of cheese will do. For something extra salty, go for Parmesan or Romano. These are great with all sorts of salads (tuna, chicken, etc) dips, and especially fresh salsa!

8 oz block of Sharp Cheddar Cheese
8 oz block of Monterey Jack Cheese
About 1 tbsp of Ranch Seasoning

  1. Preheat oven to 375°F.
  2. Shred each block of cheese and mix gently, with a fork, in a bowl to combine.
  3. Mix in the Ranch Seasoning.
  4. Line a cookie sheet with Parchment Paper. This is not optional! Cooking these on anything else won’t work. You can find Parchment Paper in the grocery store by the foil and plastic wrap.
  5. Put little piles, about 1 tablespoon each, spaced apart on the Parchment paper.
  6. Bake until the edges are brown. This can take about 8-10 minutes. When the oven is very well heated, it might not take as long to cook them. Just take them out when the edges are brown. The cheese will be bubbling. Don’t worry; it will start to harden when it comes out of the oven. ;)
  7. Immediately grab the edge of the Parchment Paper, and slide it off the hot cookie sheet onto a cool surface. Wait a moment for the Cheese Crisps to set.
  8. Transfer the Cheese Crisps to a cooling rack lined with paper towels to soak up any oils.
  9. Cool and then transfer to an airtight container and store in the fridge.

Note: Wipe off the parchment paper with a paper towel before you prep the next batch.

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Cinnamon Ricotta Pancakes

These pancakes are great for those on low carb diets, gluten free diets, who are vegetarian, or who just want a light and delicious pancake! The batter is nice and thick. They cook just like your traditional wheat-based pancakes, but with all the protein you need and without the high carbs. Serve them with fresh berries, a little butter, a drizzle of sugar-free syrup and enjoy!


16 oz Ricotta Cheese
4 Eggs
1/3 cup Whole Grain Soy Flour
2 tbsp Melted Butter
1 tsp Vanilla Extract
1 tsp Cinnamon
Ground Cloves
Pumpkin Pie Spice
Non-Stick Cooking Spray


  1. Preheat oven to 200°F.
  2. Put the ricotta into the bowl of a food processor and process until smooth.
  3. While the food processor is running, add the eggs one at a time.
  4. Then add the vanilla, melted butter, and flour, and process until smooth.
  5. Add the spices (give the spice containers a couple shakes) and pulse until combined.
  6. Using a small measuring cup, pour the batter into 3-inch pancakes in a nonstick skillet or griddle sprayed with Non-Stick Cooking Spray.
  7. Cook until bubbles form and then flip over.
  8. When they are done, move them to a cookie sheet lined with parchment paper and place in the pre-heated oven until ready to serve.

Recipe makes: 25 pancakes
Serving Size: 5 pancakes
Nutrition Summary:  Calories: 213.8, Fat: 15.5 g, Carbs: 7 g, Protein: 13.1 g
Nutritionals calculated using the SparkRecipes Recipe Calculator.

Original Recipe, Culinary Styling and Photography by Kimberly Ritchie

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Blueberry Birthday Cake Muffins

Blueberry Birthday Cake MuffinsThese muffins pack quite a blueberry punch! The citrus flavors are so inviting. The texture is spongy, and they are perfect for breakfast alone or with a yogurt. Of course, they are great for a snack anytime! They are low carb, high protein, and gluten free.


1 cup Whole Grain Soy Flour
1 cup About Time Birthday Cake Protein Powder *
1 tsp Baking Powder
1/2 tsp Salt
1/2 tsp Baking Soda
2 tablespoons of sugar free sweetener (I used ideal No Calorie Sweetener)
1 cup Sour Cream
1/2 cup Butter, melted
2 tbsp Heavy Cream
3 Eggs
Zest of 1 Orange
1 ½ cups Frozen Blueberries


  1. Preheat oven to 350°F.
  2. Combine all dry ingredients in a medium bowl.
  3. Add the blueberries to the dry ingredients and mix until coated.
  4. In a separate bowl, blend the sour cream, butter, heavy cream, eggs, and orange zest.
  5. Fold the blueberry mixture into the wet ingredients. The batter will be thick.
  6. Scoop into paper-lined cupcake tins.
  7. Bake for 20 minutes or until golden brown and a toothpick inserted in middle comes out clean.

Recipe Makes:  18 muffins
Serving Size: 1 muffin
Nutrition Summary:  Calories: 139.3, Fat: 10.1 g, Carbs: 4.5 g, Protein: 8 g
Nutritionals calculated using the SparkRecipes Recipe Calculator.

* You can substitute with Vanilla flavored protein powder (Look for serving size 1 scoop = approximately 25 g protein)

Original Recipe, Culinary Styling and Photography by Kimberly Ritchie
Note: This recipe was inspired by a recipe for Peach Sour Cream Muffins.

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