Guest Post while I’m Biz-ee!

Love my new mug! Gift from hubs.

In case you missed a few of my “namastes” on twitter, or my stating the obvious of why I’m a busy girl (bizz-ee-that’s a fun word right there) on facebook, I thought it would be nice if I share why I’m doing more sun salutations and downward dogs then most of you on a daily basis.  

Did you guess yet?

YOGA people! Me + ISHTA yoga teacher certification for the next few weeks, all day long, every day. So, one (meaning me here) has to ask for help sometimes. And today I asked my friend and fellow blogger, Sandra to share a recipe with you cause 1) She’s a great blogger, her photography makes you drool and her food is “good home cooking” and 2) I barely have time to even write a paragraph for this post without thinking of human anatomy or meditating (kidding, sort of), but have to keep all of you lovelies in check or at least eating something good and perhaps healthy.

So, I welcome Sandra!

 Hello A Girl and her Carrot readers,

What a pleasure it was for me that Jen asked me to guest post for her today. While she is training for her yoga certification which we all know it s not the easest thing in the world, we will enjoy cooking and eating!

It wasn’t challenging to prepare this post because mostly at home I am cooking balanced meals, but I did kick one notch up in a nutritional benefits just because it is Jen’s blog which is full of healthy recipes!

When I look for inspiration, motivation, health advice or a nutritious recipe I know I can count on, I am here at Jen’s blog or just asking her question out of the blue! She was a huge help to me when it comes to health advice, and I am so glad that I can call her my friend!

This recipe is great for breakfast and is extremely satisfying! (Jen adds: All those veggies and protein are gonna fill your belly right up!).


Egg White Veggie Omelette

Serves 2


  • 2 Tbs. coconut oil/one for pepper mixture, one for omelet
  • 6 egg whites
  • Salt & pepper
  • 6 fresh mushrooms, sliced
  • Sprinkle of crushed red peppers
  • 1/2 red bell pepper, sliced
  • 1/2 green pepper, sliced
  • Handful of cheese, shredded (any kind of cheese)
  • *I used Quesadilla Natural Cheese


  1. Heat coconut oil over medium heat in a large skillet until it oil start to bubble.
  2. Sauté the mushrooms , and pepper slices with a pinch of salt, pepper and few sprinkles of crushed red pepper until caramelized and browned. Remove to a bowl and set aside.
  3. Meanwhile, whisk the egg whites and season to taste with salt and pepper.
  4. Pour egg mixture into the pan. Lift the edges up as it’s cooking and allow the uncooked egg mixture to flow underneath. Flip omelet over to cook on other side.
  5. *It is hard to flip over because it is just egg whites so you can just lift the edges and let the mixture go underneath until the top becomes more and more cooked. Put it on the side and leave it in the pan until ready to serve (this is if you are unable to flip over on the other side)
  6. Spread the mushrooms, red pepper and cheese on half of the omelet, reserving a little bit of the peppers , mushrooms and cheese to garnish the top. Fold over in half and transfer to a serving plate.
  7. Also I used handful of fresh parsley for garnish, which is very healthy.


Now I have worked extra for this post because I wanted to point out why this meal is healthy and good for you!

Let’s start with Fresh Parsley.

This herb is not only used in culinary world for garnishes, but as a medicine too. From Vitamins C ,B12, folate, chlorophyll, calcium, more vitamin C than citrus fruits, and just about all other known nutrients to the One of the World’s Seven Most Potent Disease-Fighting Herbs. We are talking from Hormonal balances, bad breath, Menstrual irregularity, Weight loss benefits from being a diuretic, Fatigue~Parsley is high in iron so helps repair and provides components for better blood cells, and many many more. So eat more fresh parsley!!!


I like my peppers more raw than cooked I just saute them for few minutes so they can still have the crunch and feel more raw. Bell peppers are packed with several nutrients. They are a good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. Bell peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity. Bell peppers have also been shown to prevent blood clot formation and reduce the risk of heart attacks and strokes.

Egg Whites:

Egg whites are jam-packed with minerals and amino acids essential to keeping your body healthy. Egg whites carry Potassium, Folate,Magnesium, Lots of Protein and they are Low in Calories.

Kelpo Coconut Oil:

Coconut Oil prevents infections, may help you lose weight, it is a fountain of youth, improves your immune system, can help prevent cancer. Coconut oil lowers cholesterol because it stimulates the thyroid gland. When the thyroid works properly, it uses cholesterol to make chemicals that are vital for preventing disease and also slow down the aging process.

Thank you Jen so very much for inviting me to be your guest today, I feel honoerd and happy to have you as a blog /twitter/facebook friend!:)) 

Okay everyone, now of course I want you to share the luv and check out Sandra’s blog and feel free to tell us:

Do you have a favorite omelette that you make? Any favorite add-ins to those perfect little globes called “eggs?” 


I”ll have what she’s having…

A little cup of joe before I blog! Mmm.

One WHOLE day of EATING,




(just kidding, although a nap sounds nice).

What can I say I was in a sharing mood, maybe it was the fact that:

  • We had sunshine in NY two whole days this week (you know I tried on my entire spring wardrobe thinking I could get away with a sundress->scary pale!).
  • Or perhaps it’s because my body was loaded up with Vitamin D and “good mood” was oozing out of me.
  • Or it was the result of multiple chats this week (I”ll chat with anyone about food) especially on twitter & facebook

With each word coming out of my mouth and always forgetting to document all my ideas -> I’d forget to blog-> then one big blog post (like this one) appears.

Isn’t this why I’m a blogger?

Anyway, I thought it would be fun to shift gears and introduce you to what a typical (I use that term loosely) day of FOOD looks like (no midnight snacking here, but sometimes one gets peckish). Mind you this is just one day and I don’t eat the same foods daily (as you shouldn’t-CLICK HERE if you NEED HELP).

SO, “What do I EAT all day long?”


In general there are no counting of things like calories, but YOU should pay attention to what’s going in your pie hole, so eating snickers bars and Ben & Jerry’s ice cream is NOT GOOD (stating the obvious, but perhaps you need a clearer understanding-> (CLICK HERE-a calorie is a calorie was a good read).

Let’s start with my favorite meal of the day….BREAKFAST!

Which by the way breakfast for dinner Wednesdays was the best! (Thanks Mom).



8:00 am ish?


(yeah I did-and your sooo welcome!)


  • 1/2 cup uncooked whole oats (I actually used Coach’s Oats-they were kind enough to send me some samples, it’s a quick cooking oatmeal that’s a hybrid of whole oats and steel cut oats, love em, not sold in stores yet, but CHECK THEM OUT).
  • 3/4 cup vanilla, unsweetened almond milk (or alternative)
  • 1 tsp or so molasses (yup, natural sweetener and for those who dodge the meat molasses is a great source or Iron)
  • 1/2 banana-mashed up (make a mess, I just squished it up with my hands)
  • 1-2 teaspoons, unsweetened coconut flakes (eh, why measure)
  • 1 teaspoon coconut extract (whole foods stores usually sell the natural stuff). 
  • 1 tablespoon chia seeds
  • 4 walnut halves or so…
  • cinnamon, to taste (load it up-its good for you-just don’t spill it!)


Mix it all up in a big mug or bowl (accept the coconut flakes), microwave for 3-4 minutes (watch out, do not blow it up). Top with coconut flakes and ENJOY!


Portabello cap Sammy!


12:00 pm


(Totally came up with this out of the blue)


  • 2 hard-boiled eggs
  • 2 tablespoons avocado (maybe a lil more)
  • 2 teaspoons honey dijon mustard (or more, personal taste)
  • fresh ground pepper (to taste)
  • 2-3 teaspoons rice vinegar
  • spinach or other greens (small amount)
  • balsamic vinegar (just enough to dip in)
  • olive oil for drizzling/taste
  • any other veggies you want to include? What’s in that fridge?


I hard-boil eggs on Sunday nights for the week, it makes my life a lot easier so I can grab them on the run or make them into a sandwich.

Eggs in white water rapids...just a fun shot of "Humpty."

  • Mash or slice eggs (love my egg slicer, I knew there was a reason I registered for that) and mush around with the avocado, add mustard, rice vinegar, pepper and any other  spices you like (I love turmeric (CLICK for another recipe), cayenne pepper and a little sriracha (CLICK for another recipe). Apparently I like to sweat when I eat. 
  • Set aside. 
  • Heat a nonstick fry pan on medium heat. Add a lil bit of olive oil.
  • Meanwhile cut the nubs off the portabello caps and allow them to take a dip in some balsamic vinegar (yes, this is kind of messy). Place both caps in the heated pan (I did not measure too well, one of the caps was trying to jump out).  Cook about 4 minutes on each side. (Alternatively, use a George Foreman Grill for those cool grill marks).

A shroom takes a dip in some vinegar

  • Remove from pan and place on a plate.
  • Top one cap with greens (Oh, wish I had arugula), delicately place the avocado egg mash on top, then drizzle sriracha (I cannot believe I forgot it), or a some spices of your choice, then smush the second mushroom cap on top->There you have it. 
  • I served it up alongside some super sweet organic cherry tomatoes, which need no dressing. Just a sweet little veggie that bursts in your mouth.


NOTE: The balsamic vinegar ended up being a bit messy and got all over my hands when trying to eat it as a sandwich, I ended up using a fork and knife. You can dodge the vinegar all together and just heat the caps in olive oil if you like.


2:30 pm

BANILLA PROTEIN SHAKE! (no pic cause I drank it so fast, but I”ll add one later!)

Mmmmm…favorite time of the day


  • 2 scoops Bourbon Vanilla (Teras Whey protein powder)
  • 4 ice cubes (more or less pending on your desired texture)
  • 4 ounces unsweetened, vanilla almond milk
  • 1/2 banana
  • 1 teaspoon coconut extract (optional and oh yes, there was an obvious theme today-someone likes coconut)
  • 1 Tablespoon chia seeds or flaxseed (ground in coffee grinder-optional)



Place all ingredients in a blender. Whip it up and sip the good stuff! This is a favorite of mine right after a workout!


4:00 pm

45-60 minutes moderate to high intensity cardio! 

What does MODERATE to HIGH intensity mean? READ HERE.


Perhaps I had a scoop(s) of this…

Just a lil bit...I think Im in the spoon reflection...amateur move! Oh well.

I have no idea how it made its way into this blog post, but I am a REAL person ya know! Dietitian or not, once and awhile a girl needs a lil NUTELLA! Although I heard about this RAWTELLA i’d like to try from Andrea @I’mwaytoobusy.


7:00 pm


Guess what? This post became rediculously LONNNGGG and I decided you’ll just have to COME BACK for the recipe at another time.


By the way, in case you missed my guest post on Eating Made Easy, I made some rockin baked banana chips!

Sweet and Crunchy (or chewy)


In your OPINION, what is the most challenging MEAL, TIME, or general HEALTHY LIVING CHALLENGE?

Do you have A QUICK GO TO MEAL or SNACK?