Hey guys!

It’s that time of week again…Happy What I Ate Wednesday!
Be sure to head on over to Peas & Crayons, give Jenn a little comment love, and check out all the delicious link ups!


So I’ve been enjoying my share of fall flavors over the last month or so, but the other day, I started to notice a trend…let’s see if you can spot it! ๐Ÿ˜‰

I had high hopes for this breakfast…Willie and I had a little chat…I was feeling good about another PUMPKIN SPICE creation…

Unfortunately, it ended in yet ANOTHER waffle-in-a-bowl!

Ba-ut, as of today, I have a can of propellant-free cooking spray that I hope is going to put an end to all future waffle bowls…either that, or Willie’s gonna be swimming with the fishes! ๐Ÿ˜‰

Lunch on the other hand, required no thought, no dish changes, no scraping, and no cursing kitchen appliances.ย 

Baked sweet potato stuffed with this black bean burger and drizzled in my latest mustard find (always surprised when I find a gem at Walmart!) served with a side of fresh from the market green beans…which also ended up drizzled with mustard after the pic was taken! ๐Ÿ™‚

Snackage for the day included Amanda’s DELICIOUS pumpkin bread (with pecans instead of chocolate chips), healthified apple “nachos”, roasted seaweed and sunbutter bar, and multiple fistfuls of carrots.

I also downed PLENTY of water…some plain, a little with True Orange (first time trying it…NOT a fan), and a lot with my latest tea obsessions:
Nutcracker Sweet and Pumpkin Spice.

And then…then there was dinner:

Over the past few weeks, I’ve been too tired after my shift to whip up anything elaborate just before face planting into my pillow, but with a little prep on Sunday night, I was able to have a DELICIOUS meal in a matter of minutes!

Salmon & Kale Frittata for One

By: Heather @ย Kiss My Broccoli

Prep Time: 5 minutes

Cook Time: 8-10 minutes

Keywords: fry breakfast entree high protein low-carb low-sodium no sugar added eggs salmon kale

Ingredients (Serves 1)

For the Frittata

  • 1/2 cup steamed kale torn into bite-sized pieces
  • 1/8 cup diced red onion
  • 1 teaspoon minced garlic
  • 2 ounces cooked salmon
  • 1 whole egg
  • 2 egg whites
  • dried or fresh dill, garlic, and salt and pepper to taste
  • 1/2-1 ounce Gruyere cheese

For the Creamy Mustard Sauce

  • 2 tablespoons Greek yogurt
  • 1 tablespoon dijon mustard
  • 1/4 teaspoon lemon juice
  • 1 tablespoon water
  • dried or fresh dill, garlic, and salt and pepper to taste


For the Frittata

1. Place a non-stick skillet over medium heat and coat with cooking spray.
2. Scatter kale, garlic, onions, and salmon evenly across the skillet surface.
3. Whisk egg, egg whites, and spices in a bowl, then pour over mixture in the skillet.
4. Cover and allow to cook until egg has set (about 8-10 minutes).
5. Remove from heat, uncover, top with cheese.
6. Transfer to plate, drizzle with creamy mustard sauce, and sprinkle with fresh herbs.

For the Creamy Mustard Sauce

Combine all ingredients in a small bowl, whisk until smooth.

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ย Nutrition facts for frittata WITH sauce:

The perfect high-protein, low-carb meal with a balance of healthy fats to help whisk me away to dreamland!

Of course, it really just gave me excuse to break open another jar of mustard! ๐Ÿ˜‰


So…anybody notice the color trend from today’s eats?

I didn’t think much about it at first…yay for beta carotene!…but that was before I took a look at myself in the mirror this morning…

What do you think? Could I pull off Snookie for Halloween this year? ๐Ÿ˜‰

Any thoughts as to what you’re dressing up as for Halloween?

What snacks have you been loving lately?

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50 Responses to Ahhhh-ktober!

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