Search Results for: egg

Number of Results: 63

Everything But The…Egg Frittata



EGG-STATIC for Breakfast

You might be asking why am I posting ANOTHER egg frittata recipe. Well the first one was such a hit AND it’s a staple in our house so why not give you more ideas and deliciousness all wrapped up in a simple recipe that you can tailor for yourself. Eggs are one of the most nutrient dense foods out there (as long as you focus on the QUALITY) and they are relatively inexpensive and FILLING, which in our house is super important. JJ and I are on the go most days from when we wake up until we hit the hay so we need something that is easy to make and easy to eat, enter eggs. (more…)

Savory Oatmeal with Veggies & Cheese

savory oats 2So recently I (Pearl) have gotten myself into the trap of not eating enough carbs. Typically this isn’t a problem and we are usually encouraging you to eat less carbs but I realized recently I have been eating less than 50 g per day which isn’t right for me and doesn’t make me feel best. Remember, everyone’s body is different so you have to figure out what works for you. Wondering how to do that? Check out episode 3 of Nutrition Genius Radio (when we were just podcast babies!) All The Carbs. If you’re finding yourself needing to increase your carb intake or are looking for a post-workout higher carb meal this Savory Oatmeal may be for you!I

Don’t forget about what we discussed on the Chocolate Almond No Bake Cookie post. While oats are gluten free they are typically processed in a place which also processes wheat-containing foods and may be cross contaminated. It is important for those suffering from Celiac Disease to purchase oats which are certified gluten free. Still, oats may not be safe as a protein in them, avenin, can be a cross-reactor of gluten. Use caution!

Savory Oatmeal

Savory Oatmeal


  • 1 cup steel cut oats
  • 1/2 tsp + 1/4 tsp salt
  • 1/2 T + 1/2 T grass-fed butter
  • 1/2 medium onion, diced
  • 2 cloves garlic, minced
  • 4 white mushrooms, sliced
  • 1/2 medium tomato, seeded and diced
  • 1 1/2 cups greens, roughly chopped
  • 1/8 tsp black pepper
  • 1/4 tsp Himalayan salt
  • 1/4 tsp thyme
  • 1/4 tsp garlic powder
  • 1/2 cup raw cheddar cheese, shredded
  • 2 eggs
  • Hot sauce (optional)


  1. Cook oats according to package direction with 1/2 tsp salt.
  2. While oats are cooking, saute onion and garlic in butter over medium heat until almost soft.
  3. Add mushrooms, tomatoes, and greens to onion and garlic, saute until mushrooms and onions are soft and greens are wilted, about 3 minutes.
  4. Remove vegetables from heat and add pepper, salt, thyme, and garlic powder, mix well.
  5. When oats are cooked through add cheese and oats to vegetables and mix.
  6. While waiting for cheese to melt, in a separate pan, fry eggs in butter over high heat.
  7. Divide oats into 1 cup servings and top with fried egg and hot sauce (optional).
  8. Devour.

Smoked Salmon Egg Frittata (Gluten Free and Delicious)

Smoked Salmon Egg Frittata

Eggs-tremely delicious is the only way to describe this recipe! I know, I am so punny 😉 A smoked salmon egg frittata is a surefire way to blow the minds of your house guests…or maybe just your spouse! I posted the picture above on instagram this week and as promised a recipe to follow!


#6: It’s a bird, It’s a plane, it’s SUPERFOOD! (Sardines, Tea, Eggs and more!)

Because we don't take ourselves to seriously. #twinning

Because we don’t take ourselves to seriously. #twinning

Welcome back to another episode of Nutrition Genius Radio! Today we are talking about SUPERFOODS! And beware we do not think that there is one food that cures all so hold on to your blueberries and buckle up for another entertaining yet educational podcast!

Please share with your friends, family and anyone who wants to be a Nutrition Genius groupie!

Let’s dive in!


Pearl & Sassy

Show Notes:



Instagram: Pearl & Sassy

  1. Thousand Islands: Visit
  2. Maryland Style Crabs: Basic Steamed Blue Crab
  3. Old Bay Seasoning
  4. Horseshoe Casino
  5. Johnny Sanchez
  6. PYO (Pick Your Own) Vegetables/Fruit: Pick Your Own
  7. In Season Fruits/Vegetables
  8. Tea
    1. Tazo: Refresh Mint
    2. Yogi: Perfect Energy
  9. Spices
    1. McCormick Science Institute
    2. Health benefits of herbs and spices
  10. Sardines: Wild Planet
  11. Eggs: Organic, Cage-Free, Free-Range or Pastured…Sorting Through the Confusion on Egg Labels
  12. Tessamae’s Dressings & Condiments

#67 Nutrition Post-Injury

post injury

Nutrition Post-Injury

Have you ever experienced an injury or are worried you may encounter one due to a sport or other life event? Check in this week to learn what you can be doing to boost your nutrition both before it ever happens (hopefully it never does) or after an injury occurs. We recommend what you should be eating and what not to eat as well as other lifestyle factors to consider. Yes, nutrition is important  and we may just tell you to EAT REAL FOOD.

Topics covered this episode:

What happens post-injury? (The 3 stages of recovery)

How many calories should you be eating post-injury.

What to eat when injured.

What NOT to eat when injured.

Mental & Emotional Healing (more…)

Friday Shout Outs #13: Top 10 Pumpkin Favorites



Top 10 Pumpkin Favorites

Happy Friday y’all! Sassy here and I am PUMPED that it has started to cool down this week. I know, call me crazy but I could live in 65 degree weather year round, yes I live in Upstate New York and yes I know I’m crazy, but a gal can dream! I also love that pumpkin is coming back in season, call me a basic girl but I love all things pumpkin and could eat it year round (which not going to lie, I do!). This week’s shout out is going to revolve around the beautiful squash and I would love to hear from you if a) you like pumpkin or not and b) if so, tell your favorite thing about pumpkins. Okay, I’ll go first a) I LOVE pumpkin b) homemade pumpkin pie and/or pumpkin ice cream.

top 10 pumpkin

My top 10 pumpkin things for this fall:

Primal Palate’s Pumpkin Custard This looks simple and delicious, I may have to try this soon. The bloggers Bill & Hayley from Primal Palate create delicious recipes and they like to share recipes of other food bloggers out there. Yours truly made it on their with my Lamb Burgers once! I think I may try this as an alternative to pumpkin pie this fall and see what the response is!

Crockpot Pork and Chili Pumpkin Chili I’ve mentioned this gal before of Primally Inspired but how yummy and fun does this recipe look! I would love to eat my chili out of a pumpkin 🙂 Anyone ever tried it?

Sassy’ Pumpkin Latte I know, I know a shameless plug but I have been sipping on these ALL week and I am one happy girl! Pumpkin adds such a sweet and delicious touch to your coffee and it makes me feel like fall is coming. Want your coffee to taste even more like pumpkin? Add a pumpkin pie spice to the coffee grounds before grinding them up, you’re welcome 🙂

Pumpkin Hummus Oh hello there! This recipe is great for any gatherings you have this fall season. Have a football game gathering? Bring some pumpkin hummus and cut up veggies. Maybe if you are crafty, cut open a small pumpkin and serve the hummus out of the pumpkin, overachieve a bit!

Pumpkin No Bake Energy Bites I cannot wait to make these, they look simple and delicious, win-win! I mean who doesn’t want a no-bake treat while getting great nutrition from pumpkin, pumpkin seeds, chia seeds and more.

Pumpkin Seed Recipes When you are making jack-o-lanterns with your kiddos save the seeds, don’t throw them away. Roast them with one of these delicious recipes and never let the pumpkin go to waste.

Pumpkin Cider  Harpoon makes a delicious hard cider for the fall. In general I am not a big hard cider fan as most are loaded with sugar and they are not enjoyable. However, I stumbled upon this cider last fall while visiting my friend Kelsey in Boston and we ventured to the Harpoon Brewery. The tour was awesome but while everyone was sipping on the beer I was enjoying some water, woop! The bar tender suggested I give the pumpkin cider a try, I said sure but figured it would be a cup of sugar in water. Wrong! While still sweet it only has 7 grams of sugar in 12 fl. oz. and is mild in taste. Bottoms Up!

Homemade pumpkin puree by The Healthy Foodie. Do you love to decorate the house with pumpkins but end up throwing all the pumpkins away? Stop! Try this pumpkin puree recipe and freeze any leftovers to use year round for all of your favorite pumpkin recipes.

Twine Pumpkins I totally stumbled upon this blog by accident but this doc did her medical residency in Albany and she has ADORABLE crafts on here. Going to have to try and make some twine pumpkins, who is with me?!  Now that I have a house I suppose I should decorate, who is coming over for craft night?

Teal Pumpkin Project Okay, we may be a month plus out from Halloween but I love the idea behind this project and want you all to be aware of it. This project sheds light on children (and adults) that face food allergies, and unfortunately that number is growing each year. This year pledge to offer non-food related treats for those with food allergies (or heck for those that don’t want all the sugar) and place a teal painted pumpkin outside of your house! Tag  #tealpumpkinproject and join in on the movement. 

Want to pick your own pumpkins this fall? Check out to find a farm near you! Let me know what pumpkin things top your TOP 10 for ALL THINGS PUMPKIN! #sassyapproved #allthingspumpkin

Ok, that’s my Friday Shout Out to the Pumpkin! I would love to hear from you guys, makes me feel like i’m writing to someone more than my mom, HI MOM!!!!! Keep it real this weekend and enjoy the fall season 🙂

I want to hear from you!!!!

How do like your pumpkin?

What are you goals this fall?


Sassy Signature

#60 Allergen Free Baking with Brittany Angell

Screen Shot 2015-09-08 at 12.04.28 PMAllergen Free Baking with Brittany Angell

Brittany Angell is the author of The Essential Gluten Free Baking Guides Part 1 and 2 published by Triumph Dining and she is the founder of the fast growing allergen free food blog. Brittany has created over 600 diverse and delicious recipes that are primed primarily gluten and dairy free. However, she strives to serve the entire allergen free community by developing creative, unique and hard to find recipes that are also soy, egg, corn, sugar, and grain free. As a worldwide leader in food allergen awareness, Brittany is a sought after author, speaker and consultant to corporations and restaurants seeking to capitalize on the expanding gluten and allergen free market. Brittany’s fore into the food allergy world began in January 2010 after many months of unsuccessfully solving her health issues through traditional means. Once she took her health into her own hands through education and research she was led to several specialists and was diagnosed with Hashimoto’s disease accompanied with various food allergies and intolerances. Her ultimate goal is to connect, engage, and understand the needs of others and to guide them through their journey to health through education and support and recipe development.

Comments? Reviews? Criticism? Head over to iTunes or Stitcher if you like what you hear to leave us a 5 star review and you will be featured on the podcast! Or, if you just want to say hello you can also send us an email at OR write a testimonial

Don’t forget to hashtag #AdventuresofSassyandPearl and #NutritionGeniusRadio while you are listening! (more…)

Turmeric Roasted Potatoes

Turmeric Roasted PotatoesIMG_0299

Gasp! I eat white potatoes?!!? Uh, yes, don’t most of us? I know that these plain ol’ root veggies get a bad reputation in a lot of the clean eating and paleo blogosphere but these buggers are delicious and have nutrients to boot. Not to mention they are easy on the wallet and make for a delicious meal no matter what time of day. Now, i’m not saying to only eat white potatoes, you do need to vary up your veggies and get different nutrients on your plate but as winter (ah I said it) is nearing, we could all use a delicious and healthy comfort food on the table.

Healthy components of Potatoes

  • Potassium // most people are over consuming sodium in the form of processed and packaged foods (aka nutrient poor foods) and thus are not consuming enough potassium to counteract this. When there is too much sodium and not enough potassium we run the risk of having high blood pressure which can lead to all sorts of problems. Upping your REAL FOOD intake tends to help with this balance as most fruits and veggies are higher in potassium and lower in sodium, naturally.
  • Vitamin B6 // Pyridoxine aka Vitamin B6 has many health benefits and is needed for cardiovascular (heart) function, nervous system activity and overall energy production! Want some athletic performance help? Stop looking towards supplements for energy and start looking towards real food, like potatoes.
  • Resistant Starch // this is a form of starch that is not digested in the stomach or small intestine, it is therefore “resistant” to digestion. Potatoes that are cooked and then cooled have a considerable amount of resistant starch. This type of starch has been shown to decrease blood sugar levels and improve overall insulin sensitivity, win-win.

**NOTE: if you have an autoimmune condition and/or are sensitive to nightshade vegetables, potatoes may not be the best option, consider setting up an appointment to discuss if potatoes fit into your health diet. Also, if you have Chronic Kidney Disease you may need to limit potato consumption as your kidneys may not be able to process potassium correctly, consult a doctor and RD before adding potatoes to your diet. **

What is Turmeric?

Turmeric is the yellow spice, that comes from a plant of the ginger family and is found in curry dishes and contains the active ingredient curcumin. Turmeric has been used for many years as a medicinal herb in both Chinese and Indian cultures.

Benefits of Turmeric

  • Anti-Inflammatory
  • Antioxidant
  • Decreases risk of heart disease
  • Improves brain function
  • May help prevent cancer
  • Improves arthritis 
  • and MORE!

Remember while these foods sound AMAZING (and they are) there is no one “superfood” that is going to cure all ailments. However, by adding real foods and spices to your diet you will decrease your risk of disease and boost your immunity and health and overall just feel better!

Alright, enough RD chat, go ahead and enjoy!


Turmeric Roasted Potatoes

Turmeric Roasted Potatoes


  • 3 white potatoes, washed and chopped
  • 1/4 cup Extra Virgin Olive Oil
  • 3 cloves garlic, peeled and minced
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon salt


  1. Preheat oven to 450°F.
  2. Toss all ingredients in a large bowl.
  3. Place potatoes in one layer on a greased or lined baking sheet.
  4. Cook in oven for 40-45 minutes, turning once until crisp.


Ok, now it’s time to go clean off the keyboard…there is yellow everywhere #thankyouTurmeric! (I used my coconut oil & sugar scrub to get it off my hands, maybe you want the recipe for that?!) . Talk to you Turmerrow!

I want to hear from you!

How do you cook your potatoes?

What are you looking forward to this fall?


Sassy Signature

Friday Shout Outs #12


Happy Friday everyone!

We made it through another week and I hope you all are enjoying the last long week of summer this Labor Day weekend. We are finally all moved into our new house and could not be more excited. I have been learning things about myself and my hubby aka “Mr. Fix It” and cannot wait to see where this part of our journey takes us. If any of you have tips for first time homeowners I’d love to hear from you! Otherwise wish us luck, the neighbors are adorable but they keep bringing us donuts and cupcakes, eek! I don’t have the heart to refuse them because it’s so thoughtful but all I can think of is WHY WHY WHY processed junk! Luckily JJ has been bringing them to work and the manufacturing guys eat them all, but I still feel guilty having anyone consume them.  (more…)

Savory Breakfast Casserole

egg casserole Wake Up & Smell Breakfast

Three cheers for breakfast am I right? I could literally eat eggs, bacon and veggies for every meal, every day and sometimes I do just that. I also have a delicious sweet casserole here so check that out if you are looking for something closer to french toast and pancakes.  (more…)