Healthy Options

Healthy Options

Living a Healthy Lifestyle is a easy as you make it. I have found healthy alternatives to my favorite foods and this has really help me sustain my new life style. I will share my and others recipes here. I will also share other healthy tips that can help.

Bacon Egg and Cheese Muffin (Teeha’s Recipe)

1 Slice of Jennie-O Turkey bacon (30 Cals – 2.5g fat)
1 EggLand Egg (60 cals – 4g fat)
.25 Sargent Reduce Medium Slice Cheese (27 cals – 1.8g fat)

Total Cals for 1 Muffin 117 and 8.3g fat

1. Pre-heat oven to 350
2. Oil the Muffin Pan if you don’t have a non-stick one. I use No Sticking Virgin Olive Oil Cooking Spray
3. Cut the turkey bacon in half pieces then lay them criss cross in each muffin hole (One bacon per hole)
4.  Season the pieces of bacon
5. Put one egg in each slot, then season again (If you want a flavorful muffin)
6. Cut 1 Slice of cheese in multiple pieces and spread them evenly in each hole.
7. Cook the muffins for about 15 minutes or until the bacon and eggs are done and the cheese is melted.

Eggs Sausage and Onions over Rice (Teeha’s Recipe)

2 Eggland Eggs   (120 cal, 8g fat)
5oz HillShire Farm Turkey Polska Kielbasa Sausage (225 cal, 13g fat)
1 Cup Organic Brown Rice (100 cal, 1g fat)
Total Cal: 460 cal, 21g fat
Screen Shot 2016-01-17 at 9.57.31 AM

You can reduce the calories and fat by using Eggbeaters and less meat

4TBSP EggBeaters – (40 cal, 0g fat)
4oz Hillside Farm Turkey Polska Kielbasa Sausage (180 cal, 10g fat)
1/2 Cup Organic Brown Rice (100 cal, 1g fat)

Total Cal: 320 cal, 11g fat)


1. Precook the Rice (I use the frozen Organic rice  I got from Sprouts)
2. Chop up the Onions and Sausage
3. Saute the Onions and Sausage
4. Scramble in the Eggs
5. Once the Eggs are done add in the Rice

Curry Chicken Salad (Ken’s Recipe) 

2 cups Dannon Oikos Plain Greek yogurt
1 teaspoon Spoon of Olive Oil
3 ounces Almond milk
1 tablespoon teaspoon curry powder
1 teaspoon Tumric powder
3 Tablespoons of Splenda
3 Tyson Chicken Strips or (Sliced Grilled Chicken Breast)
1/2 Sliced chopped raisins
1/2 cup roughly chopped Almonds

Serving size: 1 1/2 Cup 150 calories

1st Make the sauce 
Stir together the following ingredients
2 cups Dannon Oikos Plain Greek yogurt
1 teaspoon Spoon of Olive Oil
3 ounces Almond milk
2 teaspoon curry powder
1 teaspoon Tumric powder
3 Tablespoons of Splenda
Until you get a creamy consistency
Pour over your Grilled chicken in a sealable container
2nd Toss in
1/2 Sliced chopped Raisins
1.4 Green Onion finely chopped
1/2 cup roughly chopped Almonds
Then gently toss around in your in a sealable container for one min
Place in a bowl and let it chill in the fridge for 45 min then serve atop lettuce or  Wheat in a wrap

Egg McMuffin Twist (Teeha’s Recipe)

1 Oroweat Sandwich Thin (100 cals – 1g fat)
2 England Eggs (120 cals. – 8g fat)
2 Slices of Sara Lee Honey Roasted Turkey (60 cals – .5g fat)
1 Thin sliced Swiss Cheese ( 40 cals – 3g fat)
or you can do the 1 Sargento Reduced Fat Medium Cheddar Slice Cheese (60 cals – 4g fat)

Total Calories for the Swiss – 320 cals  fat 12.5
Total Calories for the Reduced Fat Cheddar Cheese – 340 cals 13.5


1. Toast the Sandwich thin (In an Oven or Toaster)
2. Spray or oil the pan then preheat it
3. When the pan is hot drop two eggland eggs (cook them sunny side up)
4. While the eggs are cooking prepare the toasted Sandwich Thins (I use Bolts Farm Ranch Dressing and Fresh garlic) This adds 45 cals and 3g fat. 
5. Flip the eggs, then place your choice of cheese slice and let sit for about a minute
6. Fold the eggs so that the cheese is in the middle and flip again.
7.  Place the Eggs on the prepared toasted Sandwich Thins then turn off the heat on the pan.
8. Place the Turkey slices on the still hot pan and cook for a few seconds on each side.

Healthy Options – Bolthouse Yogurt Dressing

I use this dressing for dip for my veggies, for sauce for my meat or pasta. I use the Garlic flavor to make low calorie garlic bread.  These dressing can be found in the produce section at Safeway. Here are some of the flavors I have tried. Ranch and Caesar Parmiginao are my favorite.

  1. This will be delicious!

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