Quick Swap Outs and a Yummy Recipe

Posted 01/27/2015 | By HealthCorps

Here are some quick swap outs to reduce your sugar load:

  • Instead of licorice enjoy blueberries
  • Instead of mashed potatoes try mashed cauliflower
  • Instead of pasta try spaghetti squash

Mini-frittatas for Breakfast


  • 2-3 lean turkey or soy sausages
  • 5 egg whites
  • 2 medium size eggs
  • ¼ cup skim milk
  • Salt and pepper to taste
  • ¼ cup chopped spinach
  • Optional: diced scallions or red pepper
  • ¼ cup shredded part skim mozzarella cheese
  • A muffin tin


  • Preheat oven to 350 degrees.
  • Grease muffin tin with baking spray.
  • Brown sausages in a skillet, and once a bit cool, cut into ½ inch slices.
  • In a large mixing bowl whisk eggs and egg whites, adding skim milk, salt and pepper.
  • Add in chopped spinach (and scallions and peppers).
  • Pour evenly into muffin tin slots.
  • Drop sausage pieces and cheese into each.
  • Bake in the oven for approximately 20 minutes, or until the centers are firm. You can also test the center with a toothpick.

Serve warm. Leftovers can be refrigerated for up to 3 days, and re-warmed in microwave.

-Amy Hendel, PA/HealthCoach

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