Real Talk about the Unicorn Frappucino 

Spoiler alert: it’s not coffee

Hey friends I’m back.  Back and full of sass.  (If you’re an Eminem fan please know his song “Without Me” is playing in my head as I type). 

It seems everyone feels some type of way about Starbucks right now, people are either: a) so in love with their unicorn frappucino or, b) people are pissed and want Starbucks to burn in a glittery unicorn flame.

Apparently people are legitimately yelling at baristas when stores have run out of the ingredients to make the drink.  So that’s cool.  

In case you’re unfamiliar, this Unicorn drink I am referring to is available for a limited time, and is a blended frappucino that includes milk, “creme frappucino syrup”, mango syrup, and has a really cool color!  Apparently it tastes sweet, and sour, and changes colors, and overall seems like a drink like equivalent of a unicorn.  

But you guys, it’s not coffee.  

I’m not Food Babe over here.  I’m not going to chastise you for drinking this, unless you’re my patient and asking my advice on it.  What I am going to point out some hypocrisy and maybe a general lack of education about what we drink.  

One prevalent issue I see across the board with most people is that generally people are unaware of how much they drink with regard to calories. Let’s be REALLY clear, this beverage has a meals worth of calories in it and soooooooo much sugar.  

That being said why not take a little gander at some items already on the menu at Starbucks, and for my Michiganders I’ve included some Biggby items as well.  

Ok, this is the Grande Unicorn Frappucino, with all of the “fixin’s” like whole milk and whipped cream



Please note that the carb and sugar content has changed very little, but the calories have decreased so significantly because of the substantial change in total fat from the switch from whole milk + whipped cream to skim milk + no whip.

Let’s shift gears, and look at some regular menu items:


So this is the original frappucino in a Grande size. Only 50 fewer calories than the modified Unicorn Frap, but very similar with regard to total carb grams and sugar.

And because I am feeling extra sassy, here is everyones’ beloved Pumpkin Spice Latte (Grande, with 2% milk and whip):


For my Michigan folks, this will hurt:

What you see before you is Biggby’s Grande Caramel Marvel. For those who don’t live in Michigan, this is a Michigan chain and this is one of their most popular beverages. This is with 2% milk and whipped cream. 

This actually has coffee in it…

Here is the non-fat, no whip version:


Ok, so personally I drink black coffee, sometimes I add whole/almond/coconut milk, but not always. That is my personal preference, and it took me many years to take my coffee this way. That being said, I know not everyone loves coffee as much as they love the caffeine that results from the coffee.

The whole point of this post is to encourage people to be more aware of what you’re drinking and also to quash this hypocrisy. A Unicorn Frapp is not going to give a child ADD, nor is a Pumpkin Spice Latte.

Would I recommend having one of these daily? Or even weekly?

Nope.

But everyone needs to calm their shit down. Also, it’s not nice to be rude to baristas- they are the givers of caffeinated joy. 

Quantity and frequency make this drink, and drinks like it an issue. 

If you have had one everyday it’s been available- don’t be surprised if your scale reflects that as 250-500 kcals are enough to create a calorie deficit/surplus. Which is why in most cases when people are trying to lose weight reducing and eliminating beverages like these, sodas, and juices lead to relatively quick moss just making that change alone.

That being said if you have one Unicorn drink once a year, it’s really not that big of a deal in the grand scheme of things. 

And if you’re in the boat currently or after reading this where you’re trying to decrease your added sugar intake both Starbucks and Biggby have fantastic interactive websites that let you adjust different variables of your drink to see how that impacts calories & macronutrients. Also, being someone who doesn’t enjoy sweet drinks I have found both establishments are VERY good about making their signature drinks with half and less than half of the normal amount of sweeteners they use- if you’re looking for a way to slowly cut down (which can be helpful as opposed to trying to just to straight black coffee). 

National Dietitian Day

Coincidentally, this year National Dietitian Day fell on the same day as International Womens’ Day. Which is cool, and also semi-ironic in my opinion as last time I checked Dietetics is still a predominately female field (shout out to my fellow dude RD’s).


Days like today make me reflect on how I got here, as in, in this current spot in life and career.

I was blessed to be raised in a home where I had two parents that consistently told me that if I worked really hard I could do whatever I wanted in life. I call that a blessing because I know not everyone is even that fortunate to be given that unconditional love and support. 


That being said looking back 11 years ago, I was a senior in high school (did I really just admit that?!), I had been accepted to Michigan State, and probably had no idea there was a profession of “dietitian”.

In fact I was planning to go to school to be a Veterinarian, if you know me well this isn’t a stretch, I love, and I am obsessed with animals. When I realized you essentially had to go to school almost as long/equally as long as a medical doctor I was swayed into considering my career options.

This led me to a semester full of electives where I encountered another blessing in disguise: a professor who disliked teaching (and preferred research), who taught my Intro to Nutrition course. Her dislike for undergrad students ensured we had a lot of guest speakers and I ended up being fascinated by the many avenues the profession could take. I still remember the day and lecture that made me decide to change my major. The speaker was a lactation consultant and just ridiculously knowledgeable, but also do down to earth and how she talked about to nutrition with us, and ultimately made the point that one size doesn’t fit all. In the months to follow there were more speakers like her, and I made my trip to MSU’s nutrition office to look into changing my major, that was in Spring 2007, and I haven’t looked back since.  

This also led me to spending the next 3 years convincing my parents and family that a dietitian is a real profession and Dietetic is in fact a real major. 

As I’ve said on here before, to become a Registered Dietitian, you have to complete/get a Bachelors Degree in Dietetics/Nutrition in a CDR approved program.  Our classes are comprised from biochemistry, organic chemistry, statistics, advanced nutrition & metabolism, to everything from food labs, and food service management.  By the time you’re a Junior in a Dietetics program, it is time to seriously consider what you’re going to do in terms of getting an Internship.  A degree in Dietetics is the first step to becoming a Registered Dietitian, after that you need to complete an internship which are your hours of supervised practice.  So towards the mid to end of your junior year, it helps to have an idea of which internships/programs will best fit you, because wherever you match at, you will be spending the next 9-24 months there.  

Again, here I was lucky, I matched into my first choice (that part maybe wasn’t luck, because I worked REALLY hard) what was luck was I met a few of my very best friends in this internship, which really helped in terms of me surviving as this internship was not only my first time living far away from home (MSU was about a 20-30 minute drive from my parents) but it was also the most stressful 15 months of my life.  


Since finishing my internship in 2011, I have been so lucky to make so many friends in this field called dietetics, and have spent pretty much all of my time working in the area of weight management and diabetes management.  Again if you would have asked me what an insulin pump was in 2007 I would not have been able to even describe one, nor would I have even been able to begin explaining how a pancreas works, or how to help someone lose weight.  

Not just that, but I have friends who work in the ICU and NICU who spend their days figuring out how to feed adults and babies who cannot eat.  I have friends and colleagues who manage hospital and long term care facility kitchens, and they are responsible for ordering food for 100’s of people, but planning and changing menus for the same people.  

I once read somewhere that a career in Dietetics is one of the worst Return on Investments as a career choice.  And that really sucked to read.  A majority of RDs I know absolutely love being an RD, and health educator/promoter.  I do know of a few who later pursued nursing, medical, and PA school.  What I think we all have in common at the end of the day is that we are able to give people an improved quality of life, and nutrition status, and that is something that is so awesome. 

 Dietitians are nourishers, health promoters, and food lovers. We are foodies, and combatters of fads. We stand with science, and sometimes this makes what we say unpopular. We are critical thinkers, and in many cases do more work than what we are recognized for doing. We can go into ridiculous boring detail in explaining how your body utilizing different macronutrients, and why you should eat your vegetables.

So, in short, Dietitians are badasses. 


Even though March 8 is National Dietitian Day, all of March is National Nutrition Month.  So, high five those favorite RD’s of yours for the rest of the month. 

Baked Chicken Tenders

I feel like I have been having really great luck with meals, recipes, and food prep lately. 

Regardless these tenders are a hit in our home. I don’t care if you’re 4 or 44, chicken tenders are amazing. 

However, a lot of times with chicken tenders you’re getting a lot of flavor with a side of mystery meat, and potential use of hydrogenated oil. And while those things may be declious (especially after a few beers) these are a bit of an updated version.

These bad boys are baked, and coated with almond meal. To be fair you can also use panko, homemade bread crumbs, store bought bread crumbs etc.

I like this version because it is a sneaky way to ad a bit more nutrient density. You really don’t taste the almond meal/nutty flavor, it really just adds texture. 

Baked Chicken Tenders

  • Servings: 4
  • Difficulty: easy
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Ingredients

2 lbs Chicken Tender strips

1 cup Ground Almond Meal 

2 eggs, beaten

Salt and pepper to taste

 
  

Directions

Preheat oven to 350 

Place almond meal in a bowl

In a another bowl crack your eggs, and whisk them. 

Season the chicken with salt and pepper then, dip each one in the egg wash, then in the almond meal. Then place on a baking sheet lined with parchment paper. 

Bake on 350 for 12-16 minutes, until internal temperature reads 165 

 


By the way, what’s the best condiment to dip tenders in?!?

Ranch. Duh.

Homemade Ranch

  • Servings: 4-8
  • Difficulty: easy
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Ingredients


1/2 TBS Black Pepper

2 1/2 TBS Parsley Flakes

1 TBS Garlic Salt

3/4 tsp Kosher Salt

1/2 TBS Garlic Powder

1 1/2 TBS onion powder

3/4 tsp Dill Weed

 Plain Greek yogurts

Juice from 1/2 lemon 

Directions

Place all dry ingredients in an empty spice/shaker bottle (recycling at its finest friends!)

Keep the ranch dry mix on hand to use as needed.

When you’re ready to make this recipe use 1-2 Tbsp of the dry mix and mix it in with Greek yogurt.

 

I like to do this. Pat will never give up on Hidden Valley. So you win some and lose some. You can also add sriracha for a “spicy ranch” too. 

Honestly we love these tenders, they have been making a lot of appearances recently in our weekly line up. They are easy enough to make a big batch and he beginning of the week, or in the middle of the week. 

Slow Cooker Butternut Squash Bisque

Well, all weather related things seemed to have returned back to semi-normal for Michigan in February which means cooler temperatures as well as soup is in the forecast.  So while it may not be 50 and sunny, but the silver lining is we are having soup again.  You win some you lose some I guess.  

In addition to the change in weather Pat and I have both had our fair share of GI issues going on.  We are both ok, but also being super mindful of what we are eating, food prep and batch cooking have been huge for us.  

I LOVE butternut squash!!!  Pat, not so much, it took a fair amount of coaxing to get him to try this one, but he ultimately did, and he ended up really liking it.  


Honestly, I am so glad he did because this is one of the EASIEST recipes in my repertoire!!!  The use o the slow cooker makes this recipe so, so, so clutch especially on a busy day.  You can either cook this all on your meal prep day, or do the chopping, and seeding ahead of time, and throw everything together the day you want to make it.  

Personally I like doing this on Sundays when I am doing my meal prep, as long as I don’t need my crockpot for anything else.  Time wise this takes about 4 hours on high, and 6-8 hours on low heat.  You can also do this in a Dutch oven if you have time to babysit everything.  The blending part is up to you- I use and immersion blender I do it just right in the crock pot.  If you have a really nice high powered blender you can also transfer everything into that.  


However, I am a an of the immersion blender because it ultimately means FEWER DISHES!!! 

So quick recap: quick and easy meal (and more throughout the week) and less dishes!!  Let’s chalk this recipe up to a winner!!!

Butternut Squash Bisque

  • Servings: 10
  • Difficulty: easy
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Ingredients


1 medium-to-large butternut squash, skinned, seeded, chopped

2-3 carrots, chopped

1/2 medium onion, diced

1-2 medium apples (Fuji and gala work well), chopped

1 Tbsp Mapple Syrup

4 Cups Chicken Broth

1 Cup Coconut Milk, Full fat

1/4 tsp salt

1/2 tsp pepper

1/2 tsp nutmeg

1/2 tsp ginger

1/4 tsp cloves

1 tsp cinnamon

1/2 tsp coriander 

2 tsp sage

Directions

  • Peel and seed your squash, then cut into about 6 smaller chunks
  • Quarter your onion, and slice
  • Cut carrots in half or quarters
  • Chop apple
  • Place all chopped ingredients into slow cooker, add 1 can coconut milk, maple syrup and 4 cups of broth.  If your squash is exceptionally large, I recommend using another cup of broth.  
  • Also add in your herbs/spices, you can do these to taste, and you don’t have to add as many as I did to make this flavorful but you can, and you can also use more or less to taste.  
  • This ends up yielding about 10, 1 cup servings 

 

Ok, so I have raved about how delicious and easy this recipe is.  So now let’s talk nutrition.  Butternut squash is a great source of potassium, fiber, magnesium, Vitamin A, and Vitamin C.  In addition to the carrots, and the apple(s) we are getting a nice substantial serving of fruits and vegetables.  However, this recipe is great source of carbohydrate, and provides a fair amount of fat.  It does not provide very much protein, in fact the protein content is negligible.  

Personally I end up eating this after a run at night, so having a recipe with “negligible protein” really isn’t something I can afford.  I usually end up pairing this with a source of protein, (piece of fish, or leftovers in the refrigerator) OR I add two scoops of Collagen Peptides (this adds a whopping 18 g of protein) and mix it into one serving of soup.  In my picture here I added a tablespoon of Lifeway Farm Cheese (probiotic) for some added creaminess. 


Depending on what floats your boat this recipe is gluten free (naturally), Paleo and Whole 30 compliant (minus the cheese) and also vegan (minus the peptides).

1 batch makes roughly 10 servings, each serving being 1 cup. 1 cup equates to: 

Calories: 124//Total Fat: 7g//Saturated Fat 6 g//Potassium: 456 mg//Sodium: 168 mg//Total Carbohydrate: 15 g//Fiber: 2 g//Sugar: 5g//Protein: 2 g

1 serving meets 149% of Vitamin A needs (for a 2000 kcal diet), and 27% of Vitamin C needs. 

This recipe truly is the trifecta: easy, delicious, and nutritious. The last bonus I’ll mention is that it is pretty darn cheap to make- not counting the spices it’s about $10 or less to make, depending on what you already have at home. 

Products/Foods I Love

You guys, I write this blog because I am a real life person, with a real schedule, real stress, and real needs and desires for fast convenient food options.  

I also LOVE going to the grocery store, and trying new foods/products.  Now might be a good time to point out that all of these opinions are in fact my own, I purchased all of these products with my own cash money!  

Granted, a lot of times we (I) do food prep for the week, and make sure we stuff ready to go for 4-5 dinners each week.  However, we have weekends that get away from us and our food prep doesn’t really get done, which leaves us scrambling around a bit for the work week.  These are things that have helped not only as snacks, but also as meals/sides!

Also some of these, are just products I really really love, and have made either my life easier, have awesome nutritional value, and most importantly taste super yummy!!!

Riced Cauliflower 

Brands: Green Giant (Kroger) Boulder Canyon (Whole Foods) 

You can find either fresh (in produce area), or frozen – the brands listed above can be found in the frozen section!  Price wise it does tend be cheaper to make your own.  BUT, when you’re in a pinch, you’re in a pinch.  Both brands are respectable sodium wise, but the only downside is that I can eat an entire bag for one dinner (whereas if I make my own with 2-3 heads of cauliflower it will last me the whole week).  On top is a brand I like, on bottom is my own homemade rices cauliflower. 



Coconut Water 

Brands: Zico, Simple Truth Organic, Coco Five, Core

The key here is that it is unsweetened, the ones that have flavoring have more added sugar.  I stock up on these when I am logging more miles than normal, because they are a good source of potassium, and I hate bananas.  Sorry, but it’s true.  

I get all of the above at Kroger, or Target; Simple Truth Organic is Kroger’s organic line.  

Sweet Potato “Noodles” 

Where to find: Whole Foods, produce section
These have saved my butt a few times where I’ve been gone all weekend and food prep time slips from my hands and I don’t have time to make my own. I fully admit it’s cheaper to make your own. However, Pat and I both agree we would rather use something like this in a pinch as opposed to going out and buying dinner. 




Frozen/Steamed Vegetables

If frozen vegetables didn’t exist, I’m not sure how Pat and I would survive. We would probably not eat a lot of vegetables to be completely honest. 

Frozen vegetables are essentially our sides for every night of the week. We typically always steam them, sometimes we thaw them and add them into a soup or stew, or roast them. 


Unsweetened Applesauce

So, I think I’ve talked enough on this blog that I like to run. I’ve spent the last year trying to find real foods to eat prior to runs. A situation I find myself in a lot is that I am having my pre-run snack in the car. Applesauce pouches are something I’ve been trying more recently, and I am feeling pretty dumb I haven’t tried this before. Personally I prefer the unsweetened variety, but I also ate all of mine so I had to take a picture of Pat’s cinnamon ones.

We get these at Kroger, no I don’t care that they are organic or on-GMO, but I also care about the fact that there is not any added sugar. 


Siggi’s Yogurt

Hands down this is my favorite brand of yogurt. These encompass the very meaning of PFC (the ones that aren’t fat free), as they have carb, fat, and protein!!! I love how creamy these are, and there is so much protein in them, which is a total game changer for me and my lunches/snacks. 

In Lansing, I can only find the higher fat variety at Whole Foods, but I also get them at Horrocks and Kroger as well! 

“I Love Beets” Beets

I am so pumped that my Kroger started carrying these!! I am fully aware I can make these. However, I am willing to pay a bit extra so that my kitchen doesn’t look like a beet (blood) bath every Sunday. These also taste amazing, and have an awesome smoky flavor and go great on sales.


Pre-Made Salad Blends

Another way we get ourselves to eat a lot of veggies are pre-made blends. Pat enjoys adding in the crunchy extras to his salad, whereas I typically don’t and just add a little avocado and some dressing. But again it’s a really simple week night go to, as well as lunches for me!


Snack Bars

Now I’m not just talking about any old snack bar. I’m talking about ones that are going to have fairly simple ingredients, and be a decent source of fat or protein (bonus if it’s both). I say fat and protein because “bars” are always going to contain carbohydrates. My “go-to” choices are: Rx Bars, Macro Bars, and Larabars. 

I pick these up everywhere from Amazon, Trader Joe’s, Whole Foods, etc 

There you have it. I could probably add more, but then this post was just go on forever! Again our goal is to make our own food for the week and do meal prep, but as I pointed out sometimes time gets away from us. I think it’s helpful to know you can get some of these items at the store in a pinch and still throw together a meal at the last minute as opposed to only feeling like your only option is to dine out. 

Hey guys just another friendly reminder that these are things I currently and personally love. I purchased these myself and my opinions on these tasty treats are all my own. 

Travel Nutrition

A year ago I started a new job, and one of the most exciting years of my life.  2016 was a year of change, new job, new engagement, planning a wedding, house hunting.  A LOT HAS BEEN GOING ON!!!!

While I do have a “home office” I spend A LOT of time in my car, and in general being a road warrior.  The only thing I find challenging or difficult about this is, what do I eat?  

I could spend a lot of money, and eat out everyday. This would mean I would have a lot less control over what I am eating as well. So that being said, I really try to limit how often I buy lunch and really try to take my lunch with me. 

To add to this half the time I actually do eat I am in fact driving, so what I take with me needs to be easy to eat. 

I try to make my lunches vegetable focused, and while I do take sandwiches with me, I don’t do that every week (I enjoy variety) So I have been working not only finding meals that work well, but also just general tips that help not only me, but can help others.  

Meal prep 

Pretty much every Sunday for a solid couple of hours you can find me in our kitchen getting my lunches, and components of our dinners ready or the coming week.  Even though my office is at home, trying to throw a lunch together before I actually head out each day doesn’t work out.  I’ve tried it, it is not for me, what does work for me is having everything ready heading into the week.  

Logging with MyFitnessPal

I preface this with: I know logging is NOT for everyone, as a dietitian I fully recognize that.  However, it does work for me, and it really helps keep me in check, and eat more intuitively (which I know may sound counterintuitive) but it helps me have the conversation with myself in the middle of the day: “do I really actually want those chips” 9 times out of 10 the answer is no.  Logging also helps me with my next point and that is staying on track with well rounded eating, and a focus on PFCs.  Also, I hate to sound like a negative dietitian, but we tend to really overestimate activity, and underestimate portion sizes, and nutrient density.  

Focusing on PFC 

So PFC: Protein, Fat, Carbohydrate.  I try to really make sure I focus on getting a fruit and vegetable serving (or more) at each lunch.  I also focus on getting a fat serving as well, avocados obviously work well, and I also use things like avocado, or nut oils on vegetables.  Or I’ll just pack some almonds.  I have been on a “bento box” kick lately where I just do small portions of different things: 1 oz almonds, 1 oz cheese, 1/2 cup berries, 1 cup vegetables, 2 hard boiled eggs.  

Bell peppers, hard boiled Jumbo eggs, carrots, white cheddar cheese. Not pictured: small apple, 1 oz portions of almonds



Incorporating “Treats”

So, I spend enough time on the road, and I am enough of a foodie, that there is NO point in me being “restrictive” (along with anyone else in my opinion), instead I try to focus on balance.  A really good friend of mine once shared with me a rule she uses for indulging, and it is one I have since adopted. This rule is pretty simple: I just make sure I eat at least 5 servings for fruits and vegetables, then if I want a doughnut, or a peanut butter cup, I will indulge.  I also try to plan my indulgences too, I know where I am going to be at each week, and where my favorite restaurants are, therefore I typically know when I will be indulging.  If I know that I can place a big emphasis on mindfulness for the rest of the day.  


Pack snacks

When I am away from home for an extended period (I.e. A work trip), I generally know what my food choices will be, and can still follow my PFC guideline.  I also know, I’ll be sitting a lot more, drinking a lot more, and probably snacking a lot more.  It helps if I pack my own snacks that way I won’t be as tempted to just grab whatever.  I also try to be a lot more mindful and ask myself if I am actually hungry, or just currently interested in having food. There is a pretty big difference, and I think we have all been there.  So I pack my own.  I pack fiber one bars, pistachios, Larabars, I pick up fresh fruit to have available.   


Make time for your workout

My rationale for this is simple, if I have the time to pick up a glass of wine, I can make time to work out, even if it means getting up early.  That is the deal I make with myself when I travel, and when I am having a busy work week.  If I can find time to unwind to a tv show, I can find time to put in 30 minutes of physical activity.  

Hydrate, hydrate, hydrate

Hydration is really important for general health and wellness, let alone an important aspect of physical activity.  Water is the cornerstone of pretty much all of our bodily functions.  Water actually comprises ~ 60% of body weight.  Fun fact, sometimes mild dehydration manifests as hunger, so making sure you have water on hand, and are adequately hydrated are KEY!!!
These are things I have found work best for me.  Just because I am a dietitian does not mean I don’t have to plan, and stay really mindful of what I’m eating, and how I am planning.  

Egg Drop Soup, Recipe

Hello, my name is Sarah, and I.LOVE.EGGS.  

I eat them a lot, we typically buy 1-1 1/2 dozen each week sometimes, two dozen if I know I’ll be baking, or depending on a recipe.  

Most mornings I do have at least 1 egg for breakfast, but usually 2.  I grew up eating eggs all my life, and came from a family who never really bought into the “need” to limit eggs because they “raise cholesterol” (insert eye roll here).  Since moving back to Michigan it is significantly easier for me to get my hands on farm fresh eggs, which is so so nice!  

In case you didn’t know eggs are just a powerhouse of nutrition, for a large egg you’re looking at 70 calories, 6 g of protein, 5 g of fat.  Also, please don’t toss the yolks, all of the glorious nutrition is located there!  In fact eggs contain 13 essential vitamins and minerals such as: selenium, choline, Vitamin D, Vitamin B-12, phosphorus and riboflavin, as well as all 9 essential amino acids-specifically leucine.  One large egg provides ~ 600 mg of leucine, which plays a unique role in stimulating muscle synthesis! 

Throwing out the yolk results in an ~40% loss of the nutrients mentioned above!  ​

Eggs aren’t only an incredible nutrition powerhouse, but they are so versatile, and they are incredibly easy to prepare!  

Egg Drop Soup

  • Servings: 2
  • Difficulty: easy
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Ingredients

3 Large Eggs

3 Cups Broth (Vegetable, Chicken, or bone)

Fish Sauce (if desired for taste) 

Directions


Bring your three cups of broth to a rolling boil; add fish sauce as desired (it will add a savory/umami flavor)

Meanwhile whisk your eggs together, make sure to whisk very well so that you don’t have “chunks” (you can add a drop or two of fish sauce right into the eggs too if you like the flavor it adds)

Once your broth comes to a rolling boil, remove the pot from heat, and slowly start pouring in your whisked eggs, and stir with a heat proof spatula

As you’re pouring the eggs in, they should be cooking on contact with the boiling liquid, and the result should be whispy, and almost creamy looking- not chunky!  

You can eat as is, I had some shredded pork, in the fridge, so I added a little smidge of that, you can even squirt on some sriracha, or top with jalapeños and/or cilantro (that idea, as well as the fish sauce are from “Nom Nom Paleo“.  

 

Egg Drop Soup is something that at first thought intimidated me to make. It seemed “hard”, boy was I ever wrong!!! 

It’s one of my favorite things to order when we go out for Chinese, honestly because I love the flavor, but it also allows me to get filled up without eating a thousand calories. 

As I mentioned above too in the recipe this is something that is so versatile. I got the idea from Nom Nom Paleo to throw some shredded leftover meat in (which was delicious).


Here’s the other amazing thing about this soup- it seriously tastes so creamy, but there is no cream. None. 

The recipe makes about two servings, one serving breaks down to:

Calories: 146

Fat: 9 g

Total Carb: 2 g

Protein: 12.5 g

It’s also a good source of Vitamin A and Choline, as well as iron and calcium. 

It’s so easy to prep a big batch of this, if you want it more broth-y you can increase the amount of broth you use (I did a 1:1 ratio, 1 cup broth to 1 egg) but you can always do a cup and a half of broth to 1 egg. It reheats well, and it’s also so hearty, and is perfect for a quick dinner especially after a run in the cold!