Recipe: Savory Egg Muffins

Hard boiled eggs again?! Meal prepped breakfast doesn’t have to be boring. Flavor up those eggs by turning them into little egg muffins that you can take on the go. Packed with sautéed spinach and savory chicken sausage, these eggs pack a punch!

Ingredients:

  • 4 eggs
  • 2 handfuls baby spinach
  • 2 cloves garlic, minced
  • 1 Tbsp olive oil
  • 1 chicken sausage
  • 3 Tbsp crumbled feta cheese
  • Salt & pepper or Everything But the Bagel seasoning

Directions:

  1. Preheat oven to 350*F. In a medium pan, heat olive oil then add spinach and garlic. Sauté until wilted.
  2. In a separate pan, cook chicken sausage until browned on all sides. Chop into small pieces.
  3. Spray 6 muffin cups with non-stick spray. *There may be more or less depending on how full your cups are. You can also use more eggs to make more muffins.
  4. Evenly distribute spinach, sausage, and feta into muffin cups.
  5. Whisk eggs in a separate bowl, mix in S&P then pour evenly into muffin pan.
  6. Bake for 15-18 minutes then remove from oven and let cool for 3-5 minutes before removing from pan.

This recipe can even be used as a guideline to make your own creations – maybe try egg whites or switch up the veggies. Share your thoughts in the comments below!

Enjoy!!

Xo, Louise

5 Lifesaving Meal Prep Tips

It’s Sunday night and you’re scrolling miles with your thumb through Instagram. You see a friend posted #MealPrepSunday, curiously you click your way into another dimension. This one is filled with beautifully organized Tupperware piled high with grilled chicken and veggies. Ugh how do these people stay so organized?

Meal prepping doesn’t have to be overwhelming! It’s a great way to plan ahead and stay on top of your goals- especially when your weekdays are jam packed. Carving out some of your free time to go food shopping and cook on the weekend is all you need to set up for a successful week!

Try these 5 simple tips to make meal prepping a breeze!

1. Take inventory as you’re making your shopping list.

Taking an inventory ahead of time will not only save you money, but a second trip back to the store. What’s in your pantry already? Check the fridge, too, as you’re listing ingredients. Incorporate any leftovers you have into next week’s meal prep so it doesn’t go to waste.

2. Plan your meals before going to the store.

I love to turn my week into a big grid. Listing Monday- Sunday across the top then breakfast, lunch, dinner and any snacks in a column on the left. Start with the meals you know need to be packed, i.e. lunch and snacks for work hours. Pencil in any meals you know where you’ll be out to dinner or at an event. Then fill in the blanks! Tonight’s dinner can be tomorrow’s lunch, make 2 batches of overnight oats, grill chicken and serve with sweet potato one day and broccoli the next.

3. Tupperware/ food storage is key

Having smaller containers to pack your food into are great for 2 reasons: grab and go & portion control. Grab and go containers save so much time when packing a lunch box. If it’s a late night at the office or an evening gym session, then your dinner is good to go. Portion control is very important if you are trying to watch your weight- remember that both over eating and under eating can be issues.

4. Pre-chopped vegetables are a time saver

If you’re in a pinch or making a lot of meals at once, pre chopped vegetables are the best meal prep hack. Although they are not always the most cost effective solution, having an already peeled and cut butternut squash or some zoodles can help get things prepped quickly.

5. Freeze the leftovers

Sometime a recipe calls for more than you need- don’t waste your money! Keep the leftovers in a freezer safe container and save them for later. Try putting them in individually portioned containers to take out as you need- then you’re already planning ahead! Chilis and soups will freeze very well and are easy to warm up on cold nights.

What tricks do you use to make meal prep easier? Share them with us below!

Xo, Louise

Recipe: Taco Fiesta Quinoa Bowls

Meal prep magic is back at it again! Sometimes the best recipes are made up as you go along 😂 I love mixing everything together- sometimes it’s all the leftover veggies. And honestly, the less dishes I can dirty during Sunday Meal Prep, the better. Voila! This week I give you my taco fiesta creation 🌮

Ingredients:

  • 1 lb. lean ground turkey
  • 1 red bell pepper, diced
  • 1 green bell peppers, diced
  • 1/2 medium red onion, diced
  • 1/2 cup fresh pineapple, diced
  • 2 cloves garlic, minces
  • 1 jalapeno, diced (optional for some heat)
  • 1 can black beans, rinsed & drained
  • 1 cup quinoa, cooked
  • 1 lime, juiced
  • 1 Tbsp. olive oil
  • taco seasoning, preferably homemade (I used Flavor God Taco Tuesday)
  • cilantro, chopped (optional)

Directions:

  1. In a large skillet, brown ground turkey. Allow it to simmer with seasonings then set aside on a separate dish. Meanwhile, cook quinoa according to directions and set aside.
  2. In the same skillet, heat olive oil then add in chopped onion & garlic, saute for 3 minutes. Add in all the peppers & allow them to soften, stirring occasionally.
  3. Add in the blacks beans and pineapple and allow them to heat up ~ 8-10 minutes.
  4. Squeeze the juice of 1 lime over the cooked quinoa and mix it together.
  5. Add the ground turkey back to the pan, mixing together with all of the veggies.
  6. Serve over quinoa & garnish with fresh cilantro if desired. Enjoy!

Share with us when you make our recipes! Use the hashtag #burpeesandbordeaux 💕

Xo, Louise

Recipe: Chicken & Pineapple Cauliflower Fried Rice

Cauliflower “rice” is a great substitute for making lower carb dishes! This healthier version of fried rice has plenty of veggies and can easily be made into a vegetarian dish, too.

Serves: 4

Total Time: 30 minutes

INGREDIENTS:

  • 1 medium head cauliflower, cut into florets OR Trader Joe’s fresh riced cauliflower (16 oz bag)
  • 2 chicken breasts, cut into chunks
  • 2 large eggs, whisked
  • 1 teaspoon sesame oil
  • 2 teaspoons olive oil
  • Non-stick cooking spray
  • 1/2 sweet onion, diced
  • 1 Tablespoon + 1 tsp minced garlic, divided
  • 1 bell pepper, diced
  • 1 cup baby broccoli
  • 6 Tablespoons low sodium soy sauce, divided
  • 1 cup diced pineapple
  • Salt & pepper, to taste

DIRECTIONS:

  1. Slice chicken breast into chunks, marinate in 3 Tbsp soy sauce and 1 tsp minced garlic for 20-30 minutes, in the meantime chop your vegetables
  2. Add the cauliflower florets to a food processor and pulse just until the cauliflower resembles rice. (Don’t overprocess or it will be mushy.) Set the cauliflower rice aside OR use Trader Joe’s pre-riced cauliflower
  3. Heat a large nonstick sauté pan over medium-low heat. Coat it lightly with cooking spray then add the eggs and cook until scrambled. Remove the eggs to a plate then add the chicken, until fully cooked ~8 minutes. Set chicken aside.
  4. Add the sesame oil and olive oil to the pan and let it heat for 1 minute. Add the diced onion and garlic to the pan and cook, stirring, until the onion is translucent, about 3 minutes.
  5. Add the cauliflower rice, peppers, broccoli, soy sauce, salt and pepper (to taste) to the pan and cook, stirring, until the cauliflower softens, about 5 minutes. Return the scrambled eggs and chicken to the pan then add the diced pineapple and cook, stirring, for 3 more minutes.
  6. Enjoy!!

❤ Louise

Happy Anniversary B&B!

Life is about taking chances – chances that force you so far out of your comfort zone. IMG_9086

It’s our 1st Anniversary!

When we took the leap of faith to launch Burpees & Bordeaux a year ago we didn’t know where it would go. We knew we wanted to share our journeys – the highs and the lows, we wanted to share solid research backed information, and we wanted to share our love for fitness (and wine). Little did we know we would connect with some of the most bad-ass women in the industry, grow not only as friends but also fitness professionals, and also expose our most vulnerable selves. We are so grateful for each and every one of you who read our blog and support us in our journey. A special shout out to our friends, our families, and significant others who support us day in and day out! Thank you to our friends at lululemon RF for letting us reach more individuals and all of the Tone It Up- Long Island girls who always come out to support us.

We love you all and can’t wait to see what the next year has in store for us!

Xo, Louise & Pam

Recipe of the Week: Cauliflower Pizza

I have tried a couple different recipes and they have either been extremely labor intensive or turned out to be a sloppy mess! I was finally victorious with this recipe and you can switch up the toppings with whatever you like – I happen to be a pepperoni and pineapple girl 🙂
Ingredients
  • 28-32 ounces cauliflower rice (you can also place cauliflower florets in food processor)
  • 1 egg, beaten
  • 4 ounces chèvre goat cheese
  • 2 teaspoons dried oregano
  • 2 tsp garlic powder
  • ½ teaspoon sea salt
  • Optional: 1 tsp pizza Flavor God seasoning

Toppings

  • Whatever you like! We did pizza sauce, fresh mozzarella, pineapple, pepperoni, red onion, red pepper, parmesan, and pepper flakes.
INSTRUCTIONS
  1. Preheat the oven to 400ºF and line a baking sheet with parchment paper.
  2. Steam the cauliflower rice. I typically buy the ones that you can steam directly in the bag. Once cauliflower is cooked, place in a towel and squeeze all of the liquid out.
  3. Place the cauliflower pulp in a mixing bowl and add in the egg, goat cheese, oregano, garlic powder, and sea salt, and pizza seasoning. Mix well.
  4. Once mixed, place the mixture onto the baking sheet. Using your hands, press the mixture until it is spread out evenly with no thin patches, about 1/3 inch high.
  5. Bake for 30 minutes and the top begins to brown.  Then carefully flip the crust over and bake for another ı0 minutes.
  6. Once the crust is ready, add your favorite pizza sauce and toppings and then bake for another ı0 minutes at 400ºF.
  7. Enjoy!

Xo, Pam

Recipe of the Week: Simple Turkey Chili

Confession: I can cook, but I don’t. I’ll be honest, most of the time I am grilling chicken and vegetables. But if it only requires one pot- sign me up! Here’s my recipe for simple turkey chili- I spiced it up with fire roasted tomatoes and chili powder. If you want more heat, toss in chopped jalapenos! Less heat? Regular diced tomatoes will cool it off 🙂

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Ingredients:

  • 1 package ground turkey
  • 1 can red kidney beans (rinsed & drained)
  • 1 can Cannellini beans (rinsed & drained)
  • 1 can fire-roasted tomatoes
  • 1 Tbsp olive oil
  • 1 Tbsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Dash of salt (to taste)
  • Shredded cheese (optional)

Directions:

  1. In a large pot, heat olive oil. Then add ground turkey and cook through.
  2. Mix in beans, tomatoes, and spices.
  3. Allow to cook for 10 minutes until heated. *I let mine simmer for an hour so all the flavors combined*
  4. Serve and enjoy!

❤ Louise

Lifestyle Changes v. Fad Diets

It happens way too often: you step on the scale, freak out, and exclaim “Oh my gosh! I am going on a diet!” Tomorrow. But what diet? Liquid, low carb, protein shakes, skipping meals? How long does that last? The problem is that it isn’t sustainable; at some point you’re going to eat pasta or become too hungry. We sometimes give in to fad diets when searching for a quick fix, but they cannot provide lasting results.

A “fad diet” is a weight loss plan that may over-promises results. These types of diets don’t result in long-term weight loss and are usually not very healthy. You may have heard of some of them or tried one; think of a liquid diet or controlled/limited carbohydrates.img_3230

Often times, we are willing to try anything that promises to help us lose weight- especially if it promises to be quick and easy. I mean who wouldn’t want to lose 5 pounds overnight?! The main reason anyone goes on a diet is because they want to look or feel better; or maybe they are worried about developing weight-related diseases. Diets like these are appealing because of their quick fix instead of making the effort to lose weight through long-term changes in their eating and exercise habits. But let’s be honest, it took time to put that weight on and it is going to take time to work it back off.

Your lifestyle is composed of what you eat, how you manage your stress, how often you exercise and more. Lifestyle changes require you to alter these behaviors; whether it is restricting fast food or trying to get 10,000 steps a day. The key is that these habits are maintained as opposed to being a short term fix. This is the key to creating healthy, long-term changes.

It is important to remember that healthy weight loss is 1-2 pounds per week. Fad diets often promise rapid results which may lead to unhealthy weight loss. Limiting food choices without encouraging a balanced diet won’t create lasting changes.

Here are some easy ways I incorporate healthy choices into my everyday life:

  • Don’t skip meals: this includes breakfast. I also pack snacks in case I get hungry between meals or if I need a “second breakfast” aka my favorite meal!
  • Limit liquid calories: avoid soda and limit alcohol. Beware of what you order to drink at restaurants. Always keep a water bottle handy when you are on the go.
  • Exercise on a regular basis: the best kind of exercise is exercise that you’ll continue. Choose activities that you enjoy and spice it up! Try running, cycling, step aerobics, and weight lifting.
  • Increase daily physical activity: try to hit your 10,000 steps per day even if it means running around your apartment or doing jumping jacks at night

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How have you made healthy lifestyle changes? What habits have you had to break?

Keep on keeping on,
Louise

Chocolate Chip Banana Bread


Wet Ingredients:

  • 3 medium bananas
  • 1/2c peanut butter
  • 3 large eggs
  • 1 tbs maple syrup
  • 1.5 tbs coconut oil
  • 1 tsp vanilla extract

Dry 

  • 1/2 cup coconut flour
  • 1/2 tsp baking powder
  • 1/4 tsp of cinnamon
  • 1/3 cup dark chocolate chips

Instructions:

1. Preheat oven to 350*. Spray a bread loaf pan. 

2. Place wet ingredients in mixing bowl and use a hand mixer to mix well. Add dry ingredients to wet ingredients and continue to mix.

3. Fold in chocolate chips except save a few for the! Bake in oven for 35-45 minutes.

Recipe Adapted from Rachl Mansfield

Fitness Friday: Must Have Kitchen Essentials!

Two weeks ago I wrote about my secret to meal prep success. Today I am taking you behind the scenes of some of my favorite tools that assist in my conquering of the kitchen. Have you ever walked into Bed Bath and Beyond for an item and suddenly came up with a need for 10 different kitchen accessories? Anyone? Okay well I’ll be honest, I am a sucker for a trip to BBB. And don’t get me started on Home Goods. OFCOURSE I need that random wine glass with a cute quote and that placemat which is perfect for taking photos on.

So over the years, I have tried and tested a million different kitchen tools. This is probably an exaggeration but maybe not by much. So here are a list of the essentials that I think everyone should have in their kitchen. I excluded some of the obvious like pots and pans (even though I just received my first stock pot as a present this Christmas #lifechanging) and got right down to the fun stuff.

1)8” Chef’s Knife. This is the #1 tool that everybody should have his or her kitchen. It is not only an investment in your health, but also a huge time saver. I recommend heading over to your local cooking store and holding a variety of knives. I would also inquire about a knife skills class while you are there. I picked up my Shun knife at my local Sur La Table after I took one of their classes. You will save so much time in the kitchen with the appropriate chef’s knife!

http://www.surlatable.com/product/PRO-268912/Shun+Classic+Chefs+Knives

2) Serrated Paring Knife. Just like a chef’s knife, having an appropriate paring knife will save you mega time in the kitchen. I love to use this on some of my fruits and vegetables and it is especially helpful for cherry tomatoes! Added bonus: they are adorable.

http://www.surlatable.com/product/PRO-1021658/Kuhn+Rikon+Serrated+Paring+Knives+

3) Cutting Boards. This may seem like an obvious answer but after visiting some friends, it needs to be said. You want to have a few different sizes to fit the occasion. I like to use a small one for smelly things like herbs and garlic and a big one for all of my vegetable prep. There is nothing worse than trying to prep something on a board that is too small. Why bother!?

http://www.surlatable.com/product/PRO-2081735/Sur+La+Table+Thin+Bamboo+Cutting+Boards+Set+of+3

4) Ninja Blender System (Blender/Food Processor). I was worried about the price of the Ninja when I first bought it but it was worth every penny. This isn’t my exact one but it is very close. Find a single base that can blend, chop, pulse, mix EVERYTHING. We use all of the accessories on a regular basis so it is nice to have that universal base. The single serve cups are great for smoothies and the two different food processor sizes is fantastic. I live in a smaller appointment so having one base is a huge space saver.

http://www.bedbathandbeyond.com/store/product/nutri-ninja-reg-blender-system-with-auto-iq-trade/3287312?Keyword=Ninja

5) Garlic Peeler. It seems so simple yet it amazes me every time. I feel like every single recipe calls for garlic. Throw a clove in, roll it back and forth, and it comes out naked and ready to be chopped!

http://www.surlatable.com/product/PRO-886283/Kuhn+Rikon+Garlic+Peelers

6) Garlic Press. Okay so this may seem silly but it is not I promise. I have mentioned it before that I hate chopping garlic. This press saves my relationship with garlic and it is perfect! The plastic grate makes it easy to clean and it works like a charm. I have tested several different presses and this one wins by leaps and bounds. I bought 4 of them to give as Christmas presents because they are that good!

http://www.surlatable.com/product/PRO-1172410/Sur+La+Table+Slice+and+Dice+Garlic+Press

7) Apple Slicer. My favorite way to start my day is an apple and my coffee. I always follow it up with a real breakfast of some sort but it’s just the perfect wake me up. Ever since I had braces in high school (wahhhhh), I haven’t been able to bite into apples! It’s also not the safest while operating a motor vehicle. This gadget is used every day and it has held up over time with perfect apple slice after perfect apple slice.

http://www.surlatable.com/product/PRO-1613074/Progressive+Wedge+and+Pop

What are some of your favorite kitchen gadgets? Is there something I should add to my list?

 

Xo, Pam