What I Eat

Three Snacks and a Meal in One

Serves: 1

1 box blueberry muffin mix that makes 12 regular size muffins and the ingredients to make it. The one I buy is made with an enriched flour, because I haven’t found one I like that is made with whole grains.
¼ cup 100% orange juice, optional
16 oz. sour cream
1-1 oz. packet ranch dip mix
fresh vegetables, such as: carrots, celery, and cucumbers
1 tablespoon butter
1 egg
1 splash milk
salt, to taste
pepper, to taste
1 brown and serve sausage link, like a frozen brand you can heat in the microwave

Combine muffin mix ingredients. Stir in orange juice, if desired. Fill muffin cups and bake according to package directions. If you do add the orange juice, the tops of the muffins will only get golden brown around the edges when baked. Combine sour cream with ranch dip mix. Wash and cut vegetables. In a bowl whisk together egg, milk, salt, and pepper. Microwave butter until melted. Brush some of the butter in a small skillet. Pour the egg mixture in the skillet. Cook over medium heat stirring occasionally until eggs are set. Cook sausage according to package directions. Cut a muffin in half and brush with butter. To stay under 10g sugar, I eat the egg, sausage, and veggies with 1 tablespoon of dip and ½ muffin. Have with a glass of water. Store the leftover muffins, dip, and fresh vegetables in the refrigerator. When I want a snack, I have ½ muffin with 1 serving (according to nutrition label) lightly salted cashews and 4 oz. milk. Or, I have the dip with fresh vegetables or crunchy veggie chips made with ingredients such as: potato flour, tomato paste, spinach powder, and beet powder.


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