Eggs: Not Just For Breakfast

While eggs are delicious, I think it's easy to stay locked into the idea that they make a great breakfast without remembering how yummy they can be for lunch or afternoon snack as well! I made this recipe for my afternoon snack today, and had to make a second batch since little fingers made them disappear. These will be popular with the whole family and definitely don't taste like diet food.

Mexican food is so tasty and delicious, but unless you're careful with your choices the calorie and fat count can really get ratcheted up. Using your air fryer will still make these taquitos crispy and delicious as well as guilt free!

Egg Taquitos (Flex Meal):

2 hard boiled eggs, coarsely chopped
1/4 cup shredded cooked chicken
1 tbsp fat free mayonnaise
1 tsp taco seasoning
1/4 cup low fat shredded Cheddar cheese
4 small Carb Balance Mission Tortillas (or any substitute at 50 calories' each and at least 1g fiber)
salsa for dipping

Preheat your air fryer to 425 degrees. In a bowl, combine the eggs, chicken, mayonnaise, and seasoning. Mix in the cheese. Lay the tortillas out on a work surface. Fill each tortilla (approximately 2 tbsp of filling in each tortilla) and roll them tightly into a cylinder. Place each roll seam side down in the air fryer tray, not touching the others. Spray the taquitos with butter spray.

Bake for approximately 5-6 minutes or until edges start to brown and tortillas are crispy. Cut in half and serve immediately with salsa. Makes 2 servings.

This recipe has 240 calories, 8g of fat, 24g of carbohydrates, 18g fiber, and 17g of protein. This makes it a perfect and decadent flex lunch or afternoon snack, since it counts as 1 Powerfuel & 1 SmartCarb. The salsa is a free food, so enjoy!

New Take on Quiche

Breakfast is one of the easiest meals to flex, because lots of our favourite breakfast foods fall into the Nutrisystem requirements. And one of the easiest ways to get in that required protein is by eating eggs. While I enjoy the quick and easy standby of scrambling them, sometimes it's nice to have something that feels a little more special.

If you're looking for a unique recipe for a fancy brunch, I think you'll find that this meal is not only loaded with nutrients, but also tastes wonderful. And it's a great way to get those veggies in, too!

Russian Breakfast Squares (Flex Meals):

1 red onion, chopped
2 cloves garlic, minced
1 tbsp. olive oil
1/2 lb kale, trimmed of tough ends and ribs, coarsely chopped (approximately 4 cups)
8 eggs
1/4 cup fresh dill, chopped
1/2 tsp ground mustard
1/4 tsp salt
1/4 tsp black pepper
1 cup grated light Swiss or Gouda cheese
5 oz smoked salmon, chopped into 1 inch pieces
1/4 cup whole wheat breadcrumbs

Preheat oven to 350 degrees. Spray an 11x17 pan lightly with cooking spray. In a deep pan, saute the onion for about 3 minutes or until softened. Add garlic and saute for 1 minute. Stir in kale and cover the pan, stirring occasionally for about 5 minutes, until the kale is wilted.

While the kale is cooking, beat the eggs well in a mixing bowl, and stir in the dill, mustard, salt, pepper, and cheese. Stir the egg mixture into the vegetables, and add the salmon and breadcrumbs. Mix well.

Pour into prepared baking dish, and bake for 30 to 35 minutes or until eggs are set and the edges are browning. Cut into 6 squares and serve warm. If desired, top with 1 tbsp. FF sour cream and sprinkle with a little more dill.

This recipe makes 6 servings. Each serving has 220 calories, 11g of fat, 10g carbohydrates, 2g fiber, and 20g of protein. That means it fits perfectly into the stats for either a flex breakfast (entrée only) or else as a light lunch or even your afternoon snack. Count this as 1 Powerfuel + 1 SmartCarb (+ 1 extra if you add the sour cream). Remember if you use it for breakfast, that you'd still have to have any add ins on your plan!

Egg Week!

I really love foods that are not only low glycemic, but also versatile. Part of staying on track is keeping your meals interesting so that you don't get bored, so when you have great choices that can be made so many different ways, you have many more options!

I've already written recently about mushrooms, and there are lots of vegetables that work in that way, but today's post is devoted to the humble egg. Eggs are a nutritional powerhouse, with only 70 calories and 5g of protein in one large egg. If you buy medium eggs, you can have two and count them as one Powerfuel! I always keep eggs in my fridge staples because they're so useful.

So this week at Stomach Rumblings, we're going to focus on easy and delicious recipes involving eggs. What are some of your favourites?

Today's recipe is perfect for your morning snack. It's light and cool in this hot summer weather, and has plenty of protein to kick those hunger pangs!

Layered Egg Salad (Powerfuel, Flex Meals):

1 cup shredded lettuce mix
1/3 cup sweet bell pepper, diced
1/3 cup mushrooms, thinly sliced
1/3 cup celery, thinly sliced
1/3 cup red onion, diced
2 tbsp. fat free mayonnaise (up to 35 calories' total)
1 large hard boiled egg, peeled and chopped, sprinkled with black pepper
1/4 cup fat free shredded cheese
1 tbsp. bacon bits (optional)
1 tsp Ranch seasoning (optional)

If you like the look of layered salads, grab yourself a clean mason jar. Otherwise, a glass bowl will work just fine. Place half the lettuce in the bottom of the jar or bowl, and add a layer each of half of the bell pepper, mushrooms, onion, and celery. Spread 1 tbsp. mayonnaise over the vegetables. If desired, sprinkle 1/2 tsp Ranch seasoning over the mayonnaise. Add half of the egg, cheese, and bacon bits if you're using them, then repeat the vegetables, mayonnaise, and the rest of the egg and cheese. For best results, chill for 24 hours.

A traditionalist will choose iceberg lettuce for this recipe, but I admit to being partial to spring mix myself. I also prefer cremini mushrooms, but you can use just about any kind you like. While it's still cold vegetables, I find this to be a more interesting take on the basic salad and of course we've got lots of protein.

Count this as 1 Powerfuel (70 calorie egg, 45 calories shredded cheese), 2 servings of vegetables, and 1 Extra (the mayonnaise). If you use bacon bits, that's an additional extra. The Ranch dry seasoning is a free food.

It's Not (Just) About The Calories

So much diet advice makes weight loss sound easy. It's just calories in, calories out, right?

But we all know that it's not. Even when you are running a calorie deficit, the scale might not always move right away. Bodies aren't linear, so even if you know exactly how many calories you are burning and taking in (and devices like Fitbits aren't the most accurate!), you're not generally going to see that exact number reflected on the scale. Why?

There has been a significant amount of research done into the way that people's bodies metabolize the same foods differently. It's one of the reasons why there is no one weight loss plan or diet that will work for everyone. Some people need to do lower carb, or lower fat, or lower protein to have their bodies burn calories more efficiently. In addition, age and hormone levels can really change the way your body metabolizes food, as well as your basal metabolic rate.

One of the reasons that the Nutrisystem program is generally so successful without having to reduce or eliminate a food group, is that it's a low glycemic program. That means that the food you eat isn't creating blood sugar spikes, which is much healthier for your body. And it's why the program, while having a general goal for caloric intake, isn't really about the calories.

Sure, you could eat 1200 calories per day of Twinkies and probably lose weight, but you wouldn't be very healthy. Would you claim that the Twinkie diet was working for you? Not to mention that as soon as you started eating normal food again, you'd regain even at a lower calorie level because your body would be expecting those massive sugar spikes, not getting them, and hold onto what it gets instead of burning it.

I see so many people focused very intently on how many calories they are eating per day, and to some extent, that makes sense. We do want to stay within a range that is healthy for our individual bodies. But choosing to simply eat anything that is within our calorie range without considering the macronutrients and the glycemic value is not going to produce the same results long term. If you're only looking at calories, then you're not following the Nutrisystem program correctly.

So make sure you don't skip any of the add ins on your program. It's not okay to skip your SmartCarbs because you feel like you're eating enough fiber, or not to eat a snack because you think that lowering your calories further will produce more weight loss (hint: it won't). Likewise, don't add something to bring up your calories- if you have eaten all your portions and they fit into the program requirements, you're finished unless you want some more non starchy vegetables. It's okay to have caloric fluctuation. Some days you will be over the target on Numi, and some days you will be under. Both are okay- it evens out in the long run.

Follow your program, choose appropriate add ins when they are called for, and trust the program- it works!

Movie Nights

As I've posted before, I can't be the only one who likes late night snacks in front of the TV. And while this isn't necessarily a great habit- studies have shown that if you're not paying attention to your food then not only are you not enjoying it quite as much, but you're also likelier to eat more- if you are moderate with what you eat, I don't think there's anything too terrible about it. 

So, this is what happens when you have three people on Nutrisystem who get together for a movie and want a delicious snack!

Garlic Parmesan Snack A Rounds, Sweet Jalapeno Chips, Bacon Ranch Chips (Dessert):

1 bag each of Nutrisystem Garlic Parmesan Snack A Rounds, Sweet Jalapeno Chips, & Bacon Ranch Chips

3 oz shredded low fat cheese with taco spices

diced onions, yellow pepper

Preheat your oven to 350 degrees. Arrange the Bacon Ranch Chips in the bottom layer on a baking tray. Top with onions, peppers, and about 1/4 of the cheese. Next, add the Sweet Jalapeno chips in a layer on top, and then repeat with veggies and another 1/4 of the cheese. Top with the Garlic Parmesan Snack a Rounds and put all the remaining veggies and cheese on top. Bake for about 8 minutes or until cheese is melted. Serve with salsa and FF sour cream of desired for an evening snack that doesn't taste like diet food!

Serves three portions, count as one Nutrisystem snack plus a Powerfuel (or else two Powerfuels and a Smartcarb).

The nice thing about having other people around you who are also doing the program is that you can mix things up a little bit like this, and have three different kinds of chips. The different flavours really made it awesome. Of course, if you're doing this on your own, feel free to make your nachos from just one bag of Nutrisystem chips and use one ounce of taco cheese for a single sized portion.

Quick, easy, and delicious!

Soup for Hungry Days

We all have days where we actually aren't feeling all that hungry- where it feels like a struggle to get everything in. On those days, it makes sense to choose food that is less bulky. Choose the smaller entrees, and maybe drink low sodium V8 rather than eat four servings of vegetables (4oz counts as one vegetable serving).

But, we probably all have days where we feel like we could eat everything in sight! On those days, it's helpful to bulk up your entrees as best you can so that you feel as satisfied as possible. The more full you feel, the less likely you are to grab something you shouldn't eat just because you're hungry, right?

I will eat salads sometimes, but I've always been more of a fan of cooked vegetables. They feel denser to me, and I just tend to prefer the flavour. Right now I'm on a zucchini kick, so when I woke up with my stomach rumbling, I went looking for options that would feel more satisfying. Lots of people make various unlimited soups, and while I tend not to be a fan of the mixed veggies in broth since I find it tends to be more bland, I do love the faux creamy soups!

This zucchini soup is easy to make and I don't think you'll be disappointed by the flavour of this soup, and since it's unlimited you can enjoy a second (or third!) bowl on a hungry day.

Cream of Zucchini Soup (Vegetable Ideas):

1 32oz carton of no sodium chicken broth (or vegetable broth if you want it to be vegetarian)
1 medium onion, diced
3 medium zucchini, chopped, skin on
2 cloves garlic
black pepper, basil, marjoram, garam masala spice (to taste)

This is the easiest recipe you'll ever follow- throw everything into a pot and simmer until the vegetables are cooked through, or about fifteen minutes on low medium. If you have an immersion blender, use it to blend until the soup is nice and creamy- if not, let the soup cool, then run it through a food processor until it's smooth, then warm it up again.

If desired, you can top with 1/2 tbsp. fat free sour cream or a sprinkle of Parmesan cheese as a free food (remember to keep it at ten calories or less!). Each cup of soup counts as 2 vegetable servings, but since it's all unlimited vegetables, feel free to eat more if you're hungry!


So while I was eating my soup, the question was what dinner entrée I'd like to have with it. I felt like having something different today, and while I was surfing Facebook a recipe for bruschetta popped up and that sounded absolutely delicious. Now of course, we don't want to use the French bread it called for, since that is definitely not low glycemic. But we've got many options available if you don't have a bread that would be good for flexing (since you need either a thick or dense bread so it doesn't get soggy from the tomatoes).

In the past, I've confirmed with Dietary Services at Nutrisystem that if you choose not to use their sauce and cheese with the Italian Herb Flatbread Pizza, that the sauce is approximately 20 calories and the cheese is approximately 70 calories. Since the crust is very dense, it is perfect for this recipe!

Italian Herb Bruschetta (Dinner):

1 Italian Herb Flatbread Pizza, crust only
1/2 clove garlic, mashed
1 oz low fat crumbly cheese (I used goat cheese, but feta works well too)
1/4 cup no sodium Italian canned tomatoes (or else dice 1 medium Roma tomato and season with fresh basil and black pepper)

This was the perfect accompaniment to my Cream of Zucchini soup! Preheat your oven to low broil. Mash the garlic into a paste, and brush it over the pizza crust. Top with the tomatoes and your cheese, and broil for 5 minutes or until the cheese is melted and browning.

This counts as a Nutrisystem dinner entrée (minus 20 calories for the sauce, but I think that is negligible) plus 1/2 veggie. If you want to use their cheese, you can- otherwise it doesn't change anything materially to substitute in 70 calories of your own cheese, and I think this recipe in particular would be enhanced with a better flavour of cheese.

With the soup, it made a filling and delicious dinner!

Ode to the Mushroom

As I've mentioned before, it's so easy to get stuck in ruts with your food and eat the same thing over and over. Not only is that not great for your body, as it will get used to the same food items and not benefit from calorie variation, but it's really easy to get bored and want to binge. One of the reasons I started Stomach Rumblings was not only to track my own progress, but also to come up with interesting and creative recipes that will spice up the Nutrisystem program and make it easier to want to stay on track.

While I know it's easy to just grab the same Powerfuels day after day, it's also fun to change it up a little. This recipe tastes decadent and looks like a yummy date night appetizer. Since it qualifies as a Powerfuel, you can fit it into the program any way you like- have it with your favourite Smartcarb for an afternoon snack or lunch, have two servings with a Smartcarb for a flex dinner, or even just have them with your breakfast as your morning Powerfuel.

I love mushrooms in general- they are rich, flavourful, and delicious. There are so many different kinds that can be prepared different ways! Not only do they make a good choice to add to many of the entrees as a vegetable serving but mushrooms can become a blank canvas for filling with whatever you enjoy as a Powerfuel. Don't forget to check out my recipes for Lobster Stuffed Mushrooms,  Portobella Mushroom Pizzas, and my BBQ Chicken Snack Pizzas.

Bruschetta Stuffed Mushrooms (Powerfuel):

16 white stuffer mushrooms or large button mushrooms
8 triangles of light Herb & Garlic Laughing Cow cheese
1 cup shredded low fat mozzarella cheese
1/2 cup Aylmer Accents garlic & olive oil canned tomatoes (or any spiced tomatoes at ~35 calories per half cup)
parsley to garnish

(if you prefer fresh tomatoes, use 3 medium tomatoes, diced and drained, and toss them with 2 cloves mashed garlic, 1 tsp basil, 1/2 tsp thyme, 1/2 tsp oregano)

Preheat your oven to 350 degrees. Remove the mushroom stems and place them on a baking tray that you've lightly sprayed with cooking spray. In a bowl, mix together the Laughing Cow and mozzarella, and stir until well blended. Drain the tomatoes well, and add them to the mixture- stir only to combine (do not overstir or the mixture will get mushy). Fill the mushrooms, and bake for 18-20 minutes or until the cheese is melted and mushrooms are lightly browned. Garnish with parsley and serve immediately.

A serving of four Bruschetta Stuffed Mushrooms is 104 calories, 9g of fat, 5g of carbohydrates, 1.5g fiber, and 11.5g of protein, so it's a perfect choice when you are looking for a Powerfuel idea!