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Fried Egg English Muffin – Recipe

No picture… It was too delicious, and it was gone before I thought to grab my camera.

  • 100% Whole Wheat English Muffin
  • Fat Free Refried Black Beans (with Roasted Red Jalapeno Peppers)
  • 1 TBSP olive oil
  • 1 pastured egg, fried until the yolk is solid
  • a smidge of Weight Watchers Shredded Italian Blend Cheese
  • Salsa

On a toasted English muffin, spread warmed refried beans. Tops with the fried egg, sprinkles of cheese, and plenty of salsa (my new favorite is Native Texan Restaurant Style Medium).

So darn delicious!


  • Day 57: Decelerator – A NEW WORKOUT!


    I’m on the final stretch!

    Yesterday I was feeling exceptionally good about the gains I’ve made this last chunk of time, and just as my arrogance knew no bounds, I started a new workout(!) with today’s Decelerator. Some of the moves have been used in other P90X3 workouts, so I’ll skip the explanation for older moves.


    • Bounding Squats – Very much an agility move. You leap to a corner of an imaginary box, landing on one foot and holding.
    • Crane Cracker Push-ups – THESE KICKED MY BUTT. I in no way can do this move. I tried my hardest. Heck, I just spent the last 45 minutes researching videos online of how to do this balance move and trying their advice… Nope! Scarlet, my usually very supportive dachshund, I’m sure was giggling like crazy. I fell on my face the last time. You do a push up then pull your right knee up to your right elbow. Put the weight of your right leg on your bent right elbow, lean forward, and lift your left leg. Nope… Not yet, but it WILL BE DONE!!!
    • Good God Squats – With a flat back parallel to the ground, do squats on your tiptoes.
    • Elevator Pull-Ups – Just like elevator push ups but on the pull up bar. Think bottom floor, middle floor, top floor, holding as Tony calls out which floor you pull up to.
    • 2-Pop Hop – Standing in a low squat, jump up landing on one leg. Slowly lower into a one leg squat for 3 counts then put your other foot on the ground and continue to lower for 3 more counts. Switch sides.
    • Crawly Plyo Push-Ups
    • Holmsen Screamer Hold – Start in a low lunge. Leap into the air landing on one leg. Slowly lower yourself on one leg back into the lunge.
    • Chin Pulls – Do a chin up. While holding your body at the top, raise your knees to your torso. Lower your entire body.
    • Joel Jump Freeze
    • Starfish Push-Up – Do a push up then roll into a side arm balance with arm and leg raised.
    • Duper 2
    • Vaulter Pull-Ups
    • Elevator Tiptoe Squat – In a wide leg squat, raise up on your toes for the whole move. Much like elevator pull-ups but with wide leg, tiptoe squats…
    • Superman/Bow – Superman on your stomach transitioning into Bow pose. Repeat.
    • Spinning Plyo Squat Lunges – Hop back and forth from a parallel squat to right leg lunge to squat to left leg lunge to squat to complete 180…. continue this loop for 1 minute.
    • Big Brother Burpees – Do a push up. Crunch your right knee to your right elbow. Roll into a right side arm balance. Jump your feet to your hands then leap up into the air. Repeat on the other side, again and again…

    This workout was hard! I really enjoyed it though and look forward to improving that dang crane cracker push up move… I WILL get it.

    One of these days.


    For dinner: sauted asparagus, a fried pastured egg, and a pinch of fresh parmesan.

    Breakfast Quiche – (ridiculously decadent!)

    breakfast quiche

    Earlier this week I was lucky enough to get 2 dozen beautiful pastured eggs from a friend who raises chickens. GORGEOUS green and brown eggs with yolks that stand higher than any I have seen. 🙂 What to do with these eggs?

    We made quiche!


    • 9 eggs
    • milk, about 1/2 cup
    • 4 slices of #2 sliced Boar’s Head proscitto
    • 1 cup fresh spinach, cut into ribbons
    • 9 cherry-sized tomatoes (yellow, red, and maroon)
    • 1 shallot, diced very small
    • olive oil
    • salt
    • pepper
    • garlic powder (we were out of fresh garlic)
    • fresh parmesan
    • 1 pie crust

    Preheat oven to 375.

    Cut spinach into ribbons and tomatoes into quarters. Dice the shallot into very fine pieces. (I’m not into the texture of anything oniony.) Slice the prosciutto into small squares, approximately 1cm x 1 cm.

    In a skillet, brown the prosciutto until crispy and set aside. In same skillet, add a turn of olive oil then the tomatoes and shallots. Cook over low heat until the tomatoes start to get mushy. Super simple step, but this brings out some intense flavor, almost like sundried tomatoes. Set aside.

    In a 9 inch pie pan, prepare the crust. I usually make my own crusts, but to save time a bought a Pillsbury crust… Mine are better. And far healthier.  Once the crust is appropriately spread, create a bottom layer of the crispy prosciutto. Sprinkle spinach ribbons over prosciutto. Using a spoon, layer on the tomato mixture.

    In a bowl, beat the eggs with the added milk, salt, pepper, and garlic powder. I would generally use fresh garlic, but for the first time ever I was out! This was the best step of all as I used my fancy new KitchenAid mixer for premiere use!!! 🙂 It was as fantastic as I had imagined. 🙂

    Pour eggs over the layers of deliciousness, crimp the edges of the crust and cover with a pie shield. Bake for 35 minutes. Remove from oven and sprinkle fresh parmesan over the quiche. Cook for another 5 minutes.

    IMG_3298 - Version 2

    Holy cow! This is beyond wonderful! Decadent is the only word I can think to describe our breakfast. Bacon is far overrated, and more people need to come to know the salty goodness of prosciutto. Yum yum!

    Stay healthy!