This Mexican egg dish makes a perfect weekend breakfast.
Total Time: 35 min. Prep Time: 10 min. Cooking Time: 25 min. Yield: 4 servings
Ingredients:
2 tsp. olive oil
1 medium onion, chopped
1 (14.5-oz.) can diced tomatoes
1 (4-oz.) can diced green chiles
½ tsp. ground chili powder
¼ tsp. sea salt
Nonstick cooking spray
4 large eggs
4 corn tortillas, warm
2 Tbsp. finely chopped red onion
2 Tbsp. shredded Monterey jack cheese
Cilantro leaves (for garnish; optional)
Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add tomatoes and green chiles; cook, stirring occasionally, for 10 minutes.
4. Season with chili powder and salt; cook, stirring frequently, for 5 minutes. Remove from heat. Set aside.
5. Heat large nonstick skillet, lightly coated with spray, over medium heat.
6. Add eggs one at a time, taking care egg whites don’t touch; cook, covered, for 3 minutes. Remove lid. Cook to desired yolk consistency. Remove from heat.
7. Top each tortilla evenly with onion mixture. Top gently with egg and top evenly with red onion and cheese.
8. Garnish with a cilantro leaf if desired.
So you might have seen some buzz around Instagram and Facebook about the 3 Day Refresh. It’s a Beachbody nutrition program that is 3 days long and filled with protein shakes, fiber drinks, fruits, veggies, and healthy fats. People have used it to jump start a healthy eating and fitness routine, get back on the wagon after falling off track for a little bit (ME!), and/or to slim down for an upcoming event.
Coming off of a camping trip weekend at the Lake where I pretty much only ate carbs and chips and dip (and lots of other junk) and yes, Brownies and drank soft drinks, I was in desperate need of a detox. I had way too many YOLO meals and was feeling super bloated because of it — when you don’t get to vacation that often, you go all out! Needless to say, when I got home and back to reality, the 3 Day Refresh was seriously calling my name! In doing the detox I wasn’t looking to lose a significant amount of weight, just get rid of all the bloat and lean out a bit — AKA I wanted to be able to feel good again!
I went from 118lbs to 113 lbs...
While I may have cheated a little bit on the 21 Day Fix (life happens!), I didn’t cheat while doing the 3 Day Refresh. I mean, it’s only 3 days… you can’t cheat when it’s ONLY 3 days!
One reason I decided to do the 3 Day Refresh instead of a juice cleanse, is that I’ve tried all juice cleanses before and only lasted 2 days because I missed the act of chomping down on something (not to mention the green juices are –blaaaaahhhhhh — disgusting). And I knew I was still getting the nutrients and protein I needed throughout the 3 days because of the jam-packed awesomeness that is in Shakeology. And the fact that you can eat real, whole foods doesn’t make it feel like a traditional cleanse or detox. Okay – let’s get into my nitty gritty 3 Day Refresh review…
It consists of 5 meals a day: breakfast, mid-morning snack, lunch, afternoon snack, and dinner. The package comes with the Shakeology, Vanilla protein shakes and Fiber drinks for each day, and you get to choose your fruits, veggies and healthy fats! I love having options The Fiber Sweep is a combination of blended psyllium husk, chia seeds and flax, that thickens when you add water, so it’s important to drink it right away. If you’re curious about the ingredients in the Vanilla protein shakes and the Fiber Sweep, check out the full Supplement Info. While it’s not recommended to drink coffee during the 3 days, you can have tea throughout the day, should you find yourself having mini caffeine headaches (I definitely did!). You will also be drinking LOTS of water over the course of these 3 days (though you should always be drinking half your body weight in ounces of water a day!).
I will say that Day 1 was tough. I mean, really tough. I think the two days before I started the 3 Day Refresh I was only eating carbs. Pure carbs. All day. So on Day 1 I was going through carb and caffeine withdrawal. I was exhausted and had headaches throughout the entire day. So I highly recommend winging yourself off carbs and caffeine at least two days before you start. But fast forward to Days 2 and 3 and I was feeling great. No headaches and no lack of energy! I kept my workouts to a minimum (walking and my 10 minute ab workouts) so that I wouldn’t require more energy from calories (that I couldn’t have!) throughout the day.
So what exactly do the 5 meals look like?
Breakfast:
Shakeology + fruit
Mid-Morning Snack:
Fiber sweep (tastes like the milk at the bottom of a bowl of Fruit Loops hehe) But drink it fast!
Lunch:
Vanilla protein shake + fruit + veggie + healthy fat
Mid-Afternoon Snack:
Veggie + healthy fat
Dinner:
Vanilla protein shake + one of the provided veggie-based dinner recipes
They provide you with a nutrition guide that lists out many many options for your fruits, veggies and healthy fats. I chose options that were crunchy, so I would not feel like I was only eating and drinking mushy foods and liquids. Apples, grapes, carrots, cucumbers and hummus were some of my go-to foods.
Shakeology
I’ve been drinking Shakeology on the reg since I did the 21 Day Fix. I was skeptical at first, but now I drink it for breakfast every day and definitely feel healthier and I have more energy because of it. I have better skin, my hair grows faster and is shinier and my eyes are brighter — like everyone always says, if you feel good on the inside, it’ll show on the outside.
Shakeology is PACKED with super foods (see the list of ingredients here), minerals and protein that your body needs to stay energized and refueled after a workout. And the fact that it tastes amazing doesn’t hurt!
Chocolate is really rich. I would blend it with ice, a splash of almond milk and some coffee for an at home frappuccino… or blend it with a banana, nut butter and some ice for a sweet tooth craving fix.
Vanilla is a great flavor to mix with just about anything. It’s not too sweet and still tastes like a vanilla milkshake.
And last but not least, strawberry. Strawberry is by far my favorite. You open a packet and I’m immediately reminded of my childhood… Strawberry Nesquik and Quaker Strawberries n Cream Oatmeal. YUM. My favorite way to eat Strawberry while on the 21 Day Fix was to blend it with frozen berries and a splash of unsweetened vanilla almond milk. It tasted just like a berry-delicious smoothie but I knew it was packed with much more nutrients and minerals than just a standard fruit smoothie.
So what’s the cost?
The 3 Day Refresh is only $30 when you purchase it with a 30 day supply of Shakeology.
Say whaaat??? Yep! CRAZY DEAL! You save a whopping $40!!
“But why do I need a 30 day supply of Shakeology if the Refresh is only 3 days?” you might be asking… Well! Because Shakeology is what you’re drinking while doing the Refresh, it’s a great way to see continued results once the 3 days are over! I drink it every day and love how much energy I have from drinking it and how I no longer have to take vitamins or supplements. Plus, it’s sooo delicious and filling!
Interested?
If you’re interested in trying out the 3 Day Refresh, I highly recommend it and I would love to guide you along the way! I always find these things are easier to complete when you have the support of someone who has already gone through it. What’s even more exciting is that starting September 2nd, I will be hosting a 3 Day Refresh & 2 Day Jump Start Challenge Group via Facebook that involves the 3 Day Refresh! It’s a great way to keep yourself accountable, meet motivated and encouraging people, and gain useful information and tips and tricks. I will be posting recipes, providing nutrition guides, meal prepping and meal planning documents, and maybe even giving away some prizes along the way! I would LOVE for YOU to be a part of it!
I hope my 3 Day Refresh review has helped you learn more about the program and its benefits! I would love to answer any questions you might have or speak with you more in depth about it!
Once castigated for its generous saturated fat content, coconut oil has been given a second life as a (gasp!) healthy fat. And while drinking it by the tablespoon still isn't a great idea, you definitely should consider adding the oil to your diet.
Yes, coconut oil is almost 90 percent saturated fat, but not all sat fats are created equal. “The saturated fat in coconut oil is mostly lauric acid, a medium-chain saturated fatty acid that appears to have a more neutral effect on heart health when compared to longer-chain saturated fats found in meats and dairy products,” says Wendy Bazilian, R.D., author of The SuperFoodsRx Diet.
This makes sense considering citizens of nations that consume prodigious amounts of coconut products, such as Sri Lanka, have lower rates of heart disease than Americans. Some research even suggests that coconut oil can paradoxically improve cholesterol numbers by revving up enzymes in the body that breakdown fats.
Bazilian adds that medium-chain fats are metabolized more easily into energy in the liver, meaning they may be less likely to be stored as extra padding on your thighs if you keep your overall calories in check. “Up to 1 to 2 tablespoons of coconut oil a day, depending on individual calorie needs, can be a healthy and tasty addition to your diet when replacing other less-healthy calories,” Bazilian says. “But don’t believe the hype that simply adding coconut oil to your diet can help you shed a bunch of body fat.”
More proof that coconut oil is a worthwhile addition to your pantry: Lauric acid appears to have antibacterial properties, and studies show that the tropical oil (particularly the virgin varieties) contains a bounty of antioxidants that may help knock out those pesky cell-damaging free radicals that are thought to accelerate aging and disease. Topically, coconut oil is also a great skin moisturizer.
How to Choose a Coconut Oil
Coconut oil that is labelled “virgin” or “extra virgin” is extracted from coconut meat using delicate methods such as cold-pressing. “This type of oil will have more antioxidants as well as a stronger coconut flavor and aroma,” Bazilian says. Perfect for a batch of brownies or a fragrant curry.
Not ready to go loco for coco flavor? Try refined coconut oil (sometimes labelled “expeller-pressed”), which is further processed to have a more neutral taste and scent. Refined coconut oil also has a higher smoke point than virgin, so Bazilian says you can use it for higher-heat cooking such as stir-frying or when you are making dishes like scrambled eggs and don’t want it to taste like a beach vacation. But she recommends researching brands online to find ones that avoid using harsh chemicals to refine their coconut oil.
Both cold-pressed and expeller-pressed versions have a long shelf life (about 2 years without refrigeration), meaning there is less worry about coconut oil going rancid than there is about more delicate oils such as flax or extra-virgin olive oil.
The Best Ways to Cook with Coconut Oil
Coconut oil has a variety of uses in the kitchen. Add a tropical flare to these six foods.
1. Baked goods: Because it tolerates high temperatures, coconut oil is a notable substitute for butter, shortening, or other vegetable oils in Paleo-worthy baked good recipes. Scones, cupcakes, muffins, brownies, and cookies will have a lightness that you just can’t get with butter.
Since it’s solid at room temperature, coconut oil needs to be melted before use in most baking. To do so, simply place the jar in a bowl or pan with very hot water and let sit for a few minutes. If mixing it with any cold ingredients, be sure to stir the oil in quickly so that it doesn’t solidify and make clumps. In its solid form, coconut oil works brilliantly as a dairy-free option in recipes where you cut solid butter or shortening into dry ingredients, such as with pie crusts.
Generally you can substitute coconut oil one-for-one with butter or other oils in baking recipes, although you may want to add an extra dash or two of any liquid your recipe calls for to compensate for the extra moisture that butter lends to baked goods. You can also substitute half the butter for coconut oil to limit any coconut flavor. (No need to adjust anything else in this case.)
2. Granola: Embrace your inner hippie and bake up batches of homemade granola using coconut oil, which lends an irresistible aroma to your oats and nuts. While some vegetable and nut oils oxidize at high temperatures, resulting in “off” flavors and potentially fewer health benefits, coconut oil can stand the blast furnace that is your oven unscathed.
3. Roasted vegetables: The next time you’re roasting a batch of hearty winter vegetables such as butternut squash, sweet potatoes, beets, or rutabaga, try tossing them with a mixture of coconut oil, lemon juice, thyme or rosemary, salt, and pepper for an appealing hint of coconut.
4. Popcorn: Those kernels pop so beautifully when dropped into a pan with a spoonful of coconut oil, this fat may just be the best thing to happen to popcorn since the microwave.
5. Nut butters: Break out the food processor and grind together 2 cups nuts such as almonds, pecans, or cashews with 2 tablespoons coconut oil until smooth and buttery. Since you can customize each batch by adding honey, maple syrup, cinnamon, flax seed, or even ground coffee, you may just never buy peanut butter again.
6. Mayo: If a season of Top Chef has you itching to embrace your inner Julia Child, try whirling up your own mayonnaise. But for a twist, pour in half olive oil and half melted coconut oil.
