Recently, I've been making more low-carb/low-fat breakfasts and lunches, and a lot of times those meals are featuring greens, veggies and eggs. This time I decided to steam kale, spinach, onions and bell peppers together. Once all the veggies were tender, I gently cracked an egg over the top, poured a bit of water into the skillet to create a little steam, then put the lid on until the white of the egg was just set. Yum! I think this is such a nice, healthy way to start the day, or enjoy a light lunch. :)
Showing posts with label low calorie. Show all posts
Showing posts with label low calorie. Show all posts
Watermelon Slushie
I found some frozen watermelon chunks in my freezer the other day. Geez, how long had those been in there? I decided to throw them in my blender to make a quick drink. It was fantastic, what a pleasant surprise! The watermelon was super sweet and full of flavor. I liked it as a frozen slushie, Roy liked it better after it started to 'melt' a bit. Super easy, super low cal, super yummy ~ Yes! :)
Watermelon Slushie
serves 1-2
- 6 cups frozen seedless watermelon chunks
- 1 cup water
Directions
Place watermelon chunks in blender and let sit for about 10 minutes, until they begin to soften. Add water and blend until smooth & frosty. Enjoy!
Labels:
drinks,
low calorie
Potassium Broth
I came across a recipe for a broth that is rumored to be used in health spas and healing clinics in Sweden, it's called ~ Potassium Broth. It sounded interesting; I just so happened to have a bunch of potato peels and veggie scraps that the recipe called for, just sitting in my freezer; and it's still a bit chilly and gray around here... So, I decided to give it a try. I used this recipe for my inspiration ~ adding a ham bone to the pot of broth since I had one hanging around in the freezer (and I need the space). It's a simple broth, easy to make and pretty good. Not a bad way to start the day, or for a light snack to keep the hunger pangs away, or as the beginnings for a pot of soup. :)
Labels:
low calorie,
low fat,
soup
Sautéed Trout with Steamed Veggies
Lately, I've been buying fresh water fish for our meals, instead of ocean fish... and trout is my new favorite. It tastes similar to salmon and it's so simple to prepare. For this meal I just quickly sautéed the trout in a little olive oil and served it with some steamed veggies and I Can't Believe It's Not Butter Spray. Low carb, low cal, low fat, quick & easy to cook, and it's Fat Flush Plan friendly ~ gotta love that. :)
Labels:
Fat Flush Plan,
fish,
low calorie,
low carb,
low fat,
quick
Janet's Homemade Fresh Fruit Spa Water ~ Meatless Monday
A few months ago my friend, Janet, shared a super looking photo/recipe for her homemade fruity spa water...it's her version of a 'healthy soft drink'. It's a simple and colorful mix of fresh sliced fruit and mint that looks so refreshing and inviting. Super easy to make and low calorie since you are getting the fruit flavor/essence from the soaked fruit slices, not actually from juicing the fruit.
To make your own pitcher full, just wash and slice an ~~ orange, tangerine, cucumber, lemon, lime, mint leaves (8-10), and then add all to a pitcher with 3 quarts of cold water. Let the fruity spa water sit for a while, so all the fruit flavors can mingle...then enjoy your healthy 'soft drink' chilled. As Janet says...this homemade stuff ROCKS!
To make your own pitcher full, just wash and slice an ~~ orange, tangerine, cucumber, lemon, lime, mint leaves (8-10), and then add all to a pitcher with 3 quarts of cold water. Let the fruity spa water sit for a while, so all the fruit flavors can mingle...then enjoy your healthy 'soft drink' chilled. As Janet says...this homemade stuff ROCKS!
Superfood Veggie Scramble with Chickpeas ~ Meatless Monday
I had one last 'Little Bessie' egg in my fridge, and I was all set to make a pretty meal. I planned to saute superfood veggies (kale, spinach and 3 colors of bell peppers), getting them ready so I could crack my huge, double-yolk egg on top of their healthy goodness and then poach those two beautiful, mounded yolks (that came out of that one egg) and enjoy my breakfast...
What really happened was that one of the yolks burst when I cracked the egg ~ WAH!! Total bummer! Since I couldn't make what I wanted, I got cranky and just scrambled it all together. Since I was on a roll, I added some chickpeas that were in the fridge for good measure and topped it all with some salsa. It had became a glorious, tasty mess. Not pretty, but it was ~ low fat, low carb, low cal and yummy ~ all the same. Some days chickens, some days feathers...some days cracked yolks. Ya gotta roll with the punches and not let it ruffle your feathers. (tee-hee ~ every pun intended! :) Happy Meatless Monday!
Labels:
breakfast,
eggs,
Fat Flush Plan,
kale,
low calorie,
low carb,
low fat,
spinach,
superfoods
Green Cake Batter Smoothie
| Green Cake Batter Smoothie |
Cowabunga!! This stuff is
amazingly good! It tastes just like cake batter ~ no fooling!! This smoothie gets it delightful green color from spinach, but just because you make this with spinach, don't let it turn you off. You can't taste the spinach, at all. Indulge your inner kid
& have this green concoction for breakfast or a treat. Ya gotta love a green smoothie when it tastes like cake batter.
The following recipe was adapted from one by Mama Pea, over at ~ Peas & Thank You. If you haven't been to her site, go check it out, it's awesome!! She makes the most amazing vegan food & smoothies. Plus, she is funny as all get out. After reading one of her posts, I was inspired to rush right into my kitchen to make her Cake Batter Green Smoothie, but I was missing a bunch of the ingredients she called for. I just used what I had on hand that sounded like it would create a similar taste. Not having the exact ingredients for a recipe will NEVER stop me. As Monty Python once said: Adopt, adapt & improve!
I must say, the shocking green smoothie turned out fantastic! Of course, Roy wouldn't touch it with a 10 foot pole, because of the vibrant green color. Sucker! His loss was my gain ~ all the more for meeee! J tried it & liked it. He won't pass up anything that tastes like cake batter...and you shouldn't either. Thanks for the bit of green inspiration, Mama Pea!
Green Cake Batter Smoothie
makes 1 smoothie
makes 1 smoothie
Ingredients
- 2 cups prewashed/bagged baby spinach
- 1/2 cup fat free milk
- 1/2 cup plain yogurt
- 1 scoop vanilla whey protein powder
- 1/4 cup quick oats
- 1 tsp almond butter
- 1/2 cup silken tofu
- 1/2 tsp vanilla extract
- 4 slices frozen banana (cut into approx 1/2 inch slices)
- 6 ice cubes
- 2 packets Equal, or to taste (or sweetener of choice)
Directions
Throw all ingredients in blender & blend until smooth.
What an easy way to eat your greens ~ enjoy!
Labels:
breakfast,
Fat Flush Plan,
low calorie,
low carb,
lowfat,
smoothies,
tofu
Tipsy Lemon Pepper Chicken
The other night I made an old favorite of ours ~ Tipsy Chicken. This time I included some sliced Meyer lemons and cracked black pepper under the skin before I put the chicken in to roast. It 'perfumed' the chicken (Roy's word, not mine :) with the lovely citrus aroma and flavor of my go-to lemon. I used a crisp white wine and a classic dry chicken rub, it was a wonderful combo. I love cooking chicken this way ~ it's easy, it's tasty, it's tender, the chicken cooks up moist and since it's sitting up, all the fat drains as it bakes. I make it with beer, red wine, soda or whatever liquid strikes my fancy ~ same goes for the herbs and spices. Check out the simple recipe ~ HERE.
Labels:
chicken,
low calorie,
low carb,
low fat
Grilled Pork with Sauteed Kale, Squash & Almonds ~ making the most of leftovers
I always try to get creative with leftovers. I look to see how much I have of whatever is leftover, then I see what I have that is fresh to use and then I go hunting for what might be on it's last legs and see what I can come up with. For this meal, I had some leftover grilled pork ~ so I sauteed some fresh kale, garlic, some seen-better-days squash and then added the last of the slivered almonds. Tossed in the sliced pork, gave it a splash of EVOO, a squeeze of fresh lemon juice, a sprinkle of zesty spice blend, let it all heat through...and lunch was served. Quicker, cheaper and healthier than take-out. I like that and so does my wallet. :)
Labels:
kale,
low calorie,
low carb,
low fat,
pork,
superfoods
Grilled Pork Loin Chop Salad
I'm trying to eat more salads and eat a bit more low carb. One way I like to do that is to grill a piece of meat on my George Foreman Grill and then serve the sliced meat on top of a big bed of fresh lettuce and chopped up veggies.
For this salad, I cooked a lean pork loin chop and seasoned it with a Cajun spice blend. Then I just sliced it up and drizzled the salad with a light vinaigrette. (in case you were wondering, that big bowl of salad was just for me :) It was on the table in no time, I like that. Simple cooking at its best.
Labels:
Fat Flush Plan,
low calorie,
low carb,
low fat,
pork,
salads
Quinoa, Kale, Walnut & Cranberry Salad
When I'm trying to get more greens into my diet, kale is one of the first veggies I head for. I really enjoy eating raw kale in salads, especially when I have some leftover quinoa in the fridge. Throw in a handful of walnuts and cranberries, a big spoonful of quinoa, then drizzle on some olive oil and balsamic vinegar, give it all a toss and I'm good to go. Who says eating your greens has to be boring? Certainly not me!
Labels:
cranberries,
Fat Flush Plan,
kale,
low calorie,
low carb,
low fat,
salads,
superfoods,
vegan,
vegetarian
Day Spa Fruity Water ~ Cheaters Version ~ a simple & cheap recipe that makes a variety of low calorie ~ Fruit Flavored Waters ~ quickly!
(If you want to see the recipe first ~ scroll down. If you want to hear me on my soapbox first, read on...)
Lately, I've been seeing a lot of pins on Pinterest showing how to make Fresh Fruit Infused Waters. All of the photos show beautiful, water-filled carafes and glasses, full of glorious jewel-toned, sun ripened fruits, fresh herbs and occasionally, spices. Talk about eye candy! I instantly fell in love with the idea of creating this lovely drink at home. So, on the 'Fruity Water' (as my English hubby calls it) bandwagon I jumped and off to the market I went, determined to 'brew' a batch for myself...
Only problem was, it's wintertime and the cost of the fresh fruit is up there. Grrrr. So, I opted for frozen fruit, still a bit up there price wise, but not near as bad. I used these recipes for inspiration for my first batch. As I waited (a tad impatiently) for to the water to be 'infused' enough to notice/drink, I watched how all the vibrantly colored fruits began to lose their beauty and eventually become pale, limp and sorry looking. It made me feel sad. Well, that was unexpected... the pictures never showed that part of the 'fresh fruit infused water' making process. It makes perfect sense, it just never really occurred to me. I was so completely seduced by the tempting photographs ~ showing the color saturated, full 'o' life fruits, all bathing in the beautiful, water filled carafes. (I'm such a sucker for a pretty food picture!)
Yes, the water did take on a delicately flavored hint of the fruit, but, at the end of the day, seeing the lifeless/tasteless and almost colorless fruit left sitting in the bottom of the container, just left me wanting. It seemed such a waste, all that real fruit flavor, diluted into a weak shadow of itself. It really made me less enthusiastic for the whole 'fresh fruit infused water' process. I've come to the conclusion, that for me, I would rather eat my fruit. I'd rather savor every colorful, full-of-fruit-flavor bite ~ than to give it a long soak in water...wasting away, leaving just a hint of its true, sun-kissed flavor essence behind. Meh!
On a more positive note ~ With all that being said, I did drink 64oz. of water that day with no problem at all! Having a little hit of flavor in the water made it super easy to do. I decided there had to be a better and cheaper way! Hmm...Why not just use 100% frozen fruit juice concentrate instead? A little bit goes a long way and there's no 'waiting' time, just stir and you're good to go. Booyah! Now, everyone says that just by 'infusing' the water with fresh fruit, that it's a no-calorie drink. Well, I've decided that using 2 tablespoons of 100% frozen fruit juice concentrate (approx. 60 calories) in 64oz. of water (turning it into about 8 calories a glass), was an acceptable trade-off. It's still a super low calorie drink to me, it won't break the bank, and if you buy frozen cans of juice that have a resealable lid, you can buy a variety of flavors and make a different tasting batch every day ~ Double Booyah!
It's just SO MUCH CHEAPER to use 100% frozen fruit juice concentrate and here's the best part ~ there is no sad, depleted fruit left behind in the bottom of the pitcher at the end of the day! When you consider how much fresh fruit costs, (and even some frozen fruits) it's just so much more budget friendly to use 100% concentrated fruit juice. I'm so happy with my 'Day Spa Fruity Water' copycat version of 'infused' fresh fruit water, and at about 1 calorie an ounce/8 calories a cup, I'm happy with the calorie count, too. OK, I'm off my soapbox now, time for me to drink up. :) ~ Enjoy!
Apple Cinnamon Day Spa Fruity Water ~ 'Cheaters Version' ~ vary the juice flavor for unlimited possibilities!
makes a little more that 64oz.
inspired by this recipe
Ingredients
- 2 Tbsp frozen 100% apple juice concentrate
- 1/4 tsp to 1/2 tsp ground cinnamon (more or less to taste ~ the more you use, the more golden & cinnamon-y flavored it gets ~ I'm a bit heavy handed, I really like cinnamon :)
- 64 oz. filtered water (or the usual kind you drink ~ tap, bottled, etc.)
Mix the apple juice concentrate, cinnamon and 1/2 cup of water in a pitcher/container large enough to hold all the water. Stir it until the cinnamon is completely blended into the juice. (if you don't mix the cinnamon in really well first, it will just float on top when you add the rest of the water) Add the remaining water, stir and then leave in the fridge. When ready to serve, give it a good swirl, to get the cinnamon mixed back up again (it settles to the bottom after a while) or just let it stay down there ~ as you like. Serve straight-up or over ice. Enjoy!
*Just a little heads up ~ ground cinnamon's viscosity (that occurs when it sits in liquid over a period of time) might make it clump together & form into 'strands' while in the bottom of the container. (it kinda reminds me of the 'Mother' found in the bottom of organic unfiltered apple cider bottles) You can drink the remaining cinnamon on the bottom, or pour it out, your call. I usually drink it.
~ Flavor Variations ~
- 2 Tbsp any flavor ~ 100% fruit juice concentrate blends
- fresh ginger, mint, basil or whatever herbs/spices might inspire you
Labels:
apple,
drinks,
Fat Flush Plan,
fruit,
low calorie,
low carb,
low fat
Festive Christmas Eggs ~ A low carb, low cal & low fat breakfast treat!
| Festive Christmas Eggs ~ Great for the holidays, but they would be wonderful for anytime of year. These are a simple way to eat low carb, low fat and low cal. What a deal! |
My friend, GA, shared a photo link on Facebook of an imaginative way to cook your eggs. It was from the Facebook fan page for ~ Mama Earth Organics. I love the way it looked and decided to try it in my kitchen. They didn't have a 'recipe' listed, just a 4-square photo showing how they did it. Couldn't be simpler ~ take a ring slice of bell pepper; crack an egg in it and cook it until done. Theirs were 'sunny side up' and looks like it had a tomato slice nestled down on the bottom. I just used the sliced bell pepper and the egg, but about half way through cooking mine, I added a little water & covered the skillet with a lid to get a little steam action going ~ so my yolks are still runny, but covered with cooked white on top.
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| This was ready in under 10 minutes. I just love how pretty it looks and you can't beat the carb, fat or calorie count! |
Sure makes for a pretty presentation, perfect for a Christmas morning breakfast or brunch. Actually, they would be great anytime of day and there's no need to only enjoy them during the holidays ~ especially when you're looking for an extra special way to serve the incredible, edible egg. If you'd like to see more cool recipes, stop by the Mama Earth Organics website for more info about their organic food delivery service (in the Toronto area), recipes & such. Enjoy!
Labels:
breakfast,
brunch,
celebrations,
eggs,
Fat Flush Plan,
low calorie,
low carb,
low fat
Cabbage Soup ~ Grandma Bunni's family favorite
| Grandma Bunni's Cabbage Soup ~ A super easy & really tasty soup that's simple to make. A wonderful soup for the chilly nights of autumn. |
As I was going through an old cookbook of Grandma Bunni's, I came across her recipe for ~ Cabbage Soup. It's a simple & easy to prepare soup that is full of the flavors I remember from my childhood. It just so happens, a few weeks ago J & I found some late season cabbages to harvest over at the Community Garden. This recipe was the perfect way to use them!
When I was cooking this soup, its aroma filled the kitchen & I was taken back, probably 20+ years, to the last time I enjoyed a bowl of this comforting homemade soup. I'm so glad that I found Grandma Bunni's old Cabbage Soup recipe & I'm looking forward to finding other recipes of hers. I have a habit of stashing recipes (those written on slips of paper) in random cookbooks & it seems she did the same thing, too.
Who knows what, where and/or when I'll find the next recipe of hers. Let me just say, I get such a kick out of sharing old family recipes, it makes my heart happy. Grandma Bunni is now gone, but it's like she's still in the kitchen with me when I use her old, handwritten recipes... and I like that, I like it a lot. :)
Grandma Bunni's Cabbage Soup
a big soup pot full
Ingredients
- 1 pound lean ground beef ~ cooked, drained & crumbled
- 1 28 oz. can diced/chopped tomatoes, with juice
- 1 tomato can of water
- 1/2 medium cabbage, chopped
- 1 16 oz. can of kidney beans with juice (or your favorite kind)
- 2 stalks celery, chopped
- 4 beef bouillon cubes
- 1/2 tsp garlic powder
- 1/4 tsp garlic salt
- 1/4 tsp pepper
Brown beef, then add remaining ingredients to a big soup pot. Bring to a boil, reduce heat, cover & simmer for one hour. Stir occasionally. Taste before serving & adjust seasonings as needed. As I remember it, we used to eat this will lots of fresh bread & butter. Enjoy!
Eating Freah Pumpkin ~ there's more to love than just pumpkin pie...
Wondering what to do with all those leftover pumpkins? Here are some tasty ways we have enjoyed eating these great big orange wonderful fruits (did you know that they're a fruit, and not a veggie?) of fall & Halloween...
There's more to pumpkin than just pumpkin pie. Hope these pictures inspire you to try eating pumpkin in different ways. If you're looking for even more ideas, check out my other pumpkin posts. :)
| Roasted Pumpkin Seeds ~ We finally got around to roasting the seeds from our
Halloween pumpkin. According to Dr. Gittleman, pumpkin seeds are good for clearing parasites from your body. Who knew? I just like them
because they're tasty. |
| Freezing some for later... |
Labels:
celebrations,
fruit,
low calorie,
low carb,
low fat,
pumpkin,
vegan,
vegetables,
vegetarian
Sarah's Garlicky Pumpkin Kale Soup
My friend, Sarah, told me about a really great sounding soup she made last night ~ Garlicky Pumpkin Kale Soup. She cooked this soup with what she had on hand & this is how she said she made it...
"It was improvised, but basically I added leftover sauteed garlicky kale to a simple pumpkin soup made from roasted "Cheese pumpkin", cooked onion, chicken stock and salt/pepper."
Cool, I can work with that. I made a similar version of her soup today, adapting the recipe to use what I had available in the kitchen. Luckily for me, there was some kale in the fridge & some canned pumpkin in the pantry, so off I went to concoct my own pumpkin/garlic brew. (Ahh... I mean soup :) Since I was using canned pumpkin puree, I decided to add a few drops of Liquid Smoke, just to sorta mimic the flavor you get when roasting veggies. This soup is quick, comforting & really yummy. I'll be making this tasty soup all autumn/winter long - it's that good. Sarah, thanks so much for sharing another great recipe! You ROCK! :)
Sarah's Garlicky Pumpkin Kale Soup
makes a cauldron full... :)
Ingredients
- 6 cups chicken broth
- 1 large 29 oz. can pureed pumpkin
- 1 bunch kale ~ rinsed well, veins removed & leaves chopped into bite sized pieces
- 1/2 medium onion, diced
- 2 -3 cloves garlic, minced ~ or more, to taste
- 2 Tbsp olive oil
- few drops of liquid smoke (or to taste, optional)
- salt & pepper ~ to taste
Directions
Heat olive oil in non-stick pan, over medium heat. Add the onion & garlic. Cook a few minutes until onion is translucent & the garlic is fragrant, then add the prepared kale and saute for a few more minutes, until the kale is wilted. Stir often so it doesn't burn.
Then add chicken stock and pumpkin puree Stir well and bring soup to a frisky, bubbling simmer. Allow to dance away, for a few minutes, to heat through. When ready to serve, add salt/pepper to taste, ladle up a big bowlful & enjoy!
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| Happy Halloween! |
Easy Pumpkin Soup
I was cleaning out my freezer the other day & came across a big bag of cubed pumpkin. Yup, the remains of last years autumn/Halloween edible decorations. I just couldn't dispose of the golden frozen chunks, even though they had languished almost a year in the deep freeze... where's the challenge in that?
| I spent the day baking & cooking ~ applesauce, pumpkin soup, breakfast cookies, vegan maple cookies... |
I decided to make a quick & easy, very creamy Pumpkin Soup. Boiling the chunks made short order of the whole process. I covered the about 8 cups of frozen pumpkin chunks with water, brought it up to a boil, added some cinnamon, onion powder, garlic powder, a 1/2 cup of cashews, salt/pepper & then reduced the heat until it was at a strong simmer. In about 20 minutes the chunks were nice & tender. I then pureed the pumpkin mixture, in batches, returned the soup to the pot, adjusted the seasonings (adding a little Creole seasoning mix), added a bit more water & warmed it back up.
Lunch was on the table in about 30 minutes. I was baking & cooking A LOT that day, so having something easy, yet flavorful & comforting for my lunch was a real treat. The cashews really gave the soup a wonderfully rich flavor, without having to add oil or dairy. I just love making soups in the fall. How about you? :)
Labels:
low calorie,
low fat,
pumpkin,
soup,
vegan,
vegetarian
Super-High Protein Pancakes with Blueberries ~ quick & easy, low carb & flour-free
| Super-High Protein Pancakes with Blueberries ~ These low carb/flour-free, quick & easy, really high protein pancakes are great for breakfast, but would be good any time the mood strikes. :) |
Fellow blogging buddy ~ Enid, of Enid Jones Photography ~ asked me if I had a good, high protein pancake recipe. Since I'm not much of a breakfast eater, I really didn't ~ but, I was up for the challenge. So, I surfed around the 'net & found this recipe, over on ~ Oatmeal After Spinning ~ that sounded intriguing.
I was inspired to create this pancake batter ~ that looks & behaves quite a bit like a traditional batter. The cool thing about this pancake, is that it's ~ really high protein, is flour-free, pretty low carb/low fat AND it's also super tasty, quick & easy to make. Booyah!! Adding blueberries to the batter really makes it shine & if you're so inclined (I'm so inclined), add a few more to top it all off. (maybe with a little syrup, too :) Roy & I devoured these little gems, in no time flat. These high protein/low carb blueberry pancakes might just make a morning person/cook out of me yet... just maybe. :)
Super-High Protein Pancakes with Blueberries ~ quick & low carb
serves one - 4 pancakes
To see nutritional stats ~ CLICK HERE ~
Ingredients
- 1/3 cup fat-free cottage cheese (or cottage cheese of choice)
- 1 egg
- 1 scoop vanilla whey protein powder
- 1/2 tsp baking powder
- 1 Tbsp water
- 1/8 tsp vanilla extract
- 1/8 tsp cinnamon
- a dash of salt
- 1 Equal packet or sweetener of choice, to taste (optional)
- 3 Tbsp frozen wild blueberries
- Pam cooking spray
- your favorite pancake toppings (optional)
Directions
Blend first 9 ingredients (EXCEPT the blueberries) in a small food processor until fully blended & no lumps are remaining ~ scraping down sides if necessary. Transfer batter to a bowl, let rest 5 minutes, then gently stir in the blueberries.
Preheat skillet over medium-low heat while batter is resting.
Spray skillet with Pam & ladle out the pancake batter into 4 pancakes. Cook for approx. 4 minutes on one side (or until edges start to turn golden brown & a few bubbles appear) and flip. Cook for an additional 2-3 minutes on the other side. (they almost cook like traditional pancakes, but not quite. They will not get all the bubbles on top like regular pancakes do)
When both sides are golden brown, they're ready to eat.
Enjoy the pancakes as is (naked :) or finish them off with one of your favorite toppings, as desired. (optional)
For my toppings I added ~ 3 Tbsp frozen blueberries, nuked for one minute & then mixed with a bit of sugar-free pancake syrup (I call it my ~ Blueberry Pancake Syrup) and a few squirts of 'I Can't Believe It's Not Butter' Spray.
Other topping ideas to consider... fresh fruit; unsweetened applesauce; syrup (regular, light or sugar-free); nut butter; jam; butter/margarine.
Labels:
blueberries,
breakfast,
brunch,
high protein,
low calorie,
low carb,
low fat,
vegetarian
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