Thursday, January 7, 2010

Green Eggs & Ham!

I always say "this is my best recipe ever!", but this one is up there.


5 eggs
4 tbsp ground flax
1/3 cup oatmeal or oat bran
1 tsp celtic sea salt
1/2 tsp Herbamare
1/2 tsp black pepper
2-3 cups fresh spinach

Blend all ingredients in blender until smooth. Let sit 5 minutes to thicken. Cook as you would a pancake on a griddle coated in thin layer of olive oil. When bubbles appear, flip and cook other side for 1-2 minutes.

Use these green pancakes as your bread. The more spinach you add the greener they will get. Make a sandwich with 2 slices nitrate free ham & mustard.

What's great about these is that you can bring them as a snack as is and you are getting your protein, veggies and healthy fats all in one. How easy it is to be compliant with this recipe!

I qualify a recipe as rocking if it is EASY, YUMMY and COMPLIANT.

What does COMPLIANT mean?

Well, it complys with or fits with my nutrition habits. These are proven results-oriented nutrition habits that keep a body a lean, mean, high performance machine.

My "rules" of nutrition are adapted from a slew of influences over the past 10 years, but primarily Dr. John Berardi PhD (Precision Nutrition) and Charles Poliquin (adaptation of Paleo Diet).

Krista's Modifications on the Habits of Successful Eating

1. Eat every 2-3 hours
2. Eat complete, lean protein at each feeding
3. Eat vegetables and/or fruit at each feeding (veggies preferred)
4. Eat healthy fats at each feeding with a good balance between various essential oils and typs of dietary fats (includes nuts/seeds)
5. Consume other "clean" carbs in moderation such as ancient / pseudo grains (includes rice and water seeds), beans & legumes and root vegetables (squash, sweet potatoes, yams)
6. Consume high sugar (high glycemic load) foods around your workout window of opportunity


The type, timing and amount of carbs you get to cosume around your workouts is individual and dependant on a number of factors such as your GOALS, BODY FAT, BIOSIGNATURE PROFILE (to name a few). Some can have as much as 100 grams of carbohydrates PRE, PERI (during) and POST workout while others may only get 20 grams of carbohydrates post-workout.

The workout nutrition is determined by a performance or nutrition specialist such as those at the Defining Edge High Performance team. Contact us at to learn more about our services and how we can help you find out your personalized nutrition and workout protocols.

7. Eat mostly whole foods and calorie free liquids (note: milk and unsweetened milk alternatives are counted as a food, not a liquid in my books)


Michelle said...

Yum! I do something similar but use pea protein where you've got the oatmeal. I make a big batch of them and freeze them between baking paper then pop them in the toaster for breakfast.

Krista Schaus - Strength Coach said...

Pea protein... good idea, especially for those who are very carb / grain intolerant. Thanks for sharing!