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Gluten Free Eggs Benedict with a Healthy Hollandaise Sauce

Gluten Free Eggs Benedict with a Healthy Hollandaise Sauce


This is part of a series of recipes from PumpUp member @carolinewaters35. Follow her blog, the G-free RD. Here's a gluten free eggs benedict recipe: a healthier twist on the classic eggs benedict. As a gluten intolerant, I missed being able to occasionally splurge on eggs benedict because it is always served with an english muffin. Instead, I decided to make my own and top it on a grilled grit cake which is super easy to make and is very versatile! Also, hollandaise sauce is known for being very fattening. By replacing the 4 sticks of butter in normal recipes with agave, dijon mustard, greek yogurt, and only adding 3 TBSP of butter, it is a lighter and healthier sauce but still gives you that "hollandaise" flavor. Definitely a must try for your next brunch or lazy Sunday!!

These grit cakes are perfect for other simple dishes like shrimp and grits, or even just topping with a poached egg without the extra stuff for a quick morning breakfast. Eat and cook more at home to naturally eat healthier. Replace the fatty delicious fare at restaurants with similar, homemade healthier versions at home for cheap!

Gluten Free Eggs Benedict Ingredients

For the grit cake:

  • 1 container instant grits, cooked according to directions with water, salt, and pepper, and 2 oz. cheese of choice
  • 2 oz. of cheese of choice (optional, see above…spicy havarti works great!)
  • 1 cup gluten free all-purpose flour (I used Cup4Cup)
  • 2 slices Canadian bacon
  • 2 large eggs, poached
  • 2 cups spinach
  • 2 TBSP olive oil
  • pinch of sea salt
  • pinch of black pepper

For the hollandaise sauce:

  • 1 cup plain greek nonfat yogurt
  • 2 TBSP lemon juice
  • 4 TBSP butter
  • 3 egg yolks
  • ½ cup water
  • Pinch of sea salt
  • 1 tsp black pepper
  • 1 tsp agave nectar
  • 1 tsp Dijon mustard

gluten free eggs benedict

Recipe instructions:

  1. Prepare grits according to package and add in whatever flavorings you want (pepper, salt, a little butter, low-fat milk, water, cheese, etc.). Make enough to make 2 or more grit cakes the size of a regular English muffin. Make enough if you want to store leftovers. Once grits are cooked, let cool a bit and spread onto a casserole dish (~ 1 in thickness) sprayed with non-stick cooking spray.
  2. Flatten the grits with parchment paper and let sit in refrigerator for 1-2 hours to set.
  3. While the grits are cooling, prepare hollandaise sauce by mixing all ingredients and whisking together in a medium saucepan.
  4. Let the mixture come to boiling, then heat on low-medium heat while continuing to whisk.
  5. If desired, place mixture in a blender to blend extra well until thickened.
  6. Set sauce aside on low heat.
  7.  Once grits have thickened, take out dish and cut out circles or desired shapes for the grit cakes.
  8.  Heat a medium sized pan with non-stick spray on medium-high heat.
  9. Roll the grit cake in flour and pan fry each side for 3 minutes or until slightly browning.
  10. Place each grit cake onto a plate.
  11. In same skillet, heat 2 slices Canadian bacon until heated through.
  12. Place Canadian bacon slices atop grit cakes.
  13. Poach 2 eggs in egg poacher.
  14. Place eggs atop grit cake and bacon, then drizzle hollandaise sauce on top.
  15. Serve immediately and enjoy!

Find the original recipe here

Give peas a chance on national bean day


Give peas a chance on National Bean Day (and Tasty Tuesday)! Fun Fact: three quarters of a cup of peas contains more protein than a whole egg or a tablespoon of peanut butter. PumpUp member @FitBodyGoal cooked her colourful peas along with 2 eggs, a bit of parmesan cheese, and peppers!

This Avocado Bacon BLT is the only thing you need on National Sandwich Day

This Avocado Bacon BLT is the only thing you need on National Sandwich Day


This Avocado and Egg BLT is the answer to sandwich day We’re all about celebrating quirky national holidays and this sandwich from PumpUp member @limitlesstyle looks and tastes like paradise on earth. Live a little. It’s sandwich day.


  • Two slices whole wheat toast
  • Mashed avocados
  • 3-4 slices of tomato
  • 2 strips reduced salt bacon, halved
  • 2-3 leaves crisp, washed (please) iceberg lettuce
  • 2 eggs over easy
  • Flavor God Garlic and Lemon Seasoning

National Sandwich Day Avocado Egg BLT // The PumpUp Blog

Spread mashed avocado over the glorious slate known commonly as whole wheat toast. Layer over with tomato and lettuce. Add over easy eggs, sprinkled with garlic and lemon seasoning. Finish off with bacon strips (and bacon strips).

(Image c/o Tumblr)

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Shakshuka : Baked Eggs with Tomato and Chili


Tomato Eggs with Chili

Makes 4 servings

  • 6 tomatoes
  • 1 onion
  • 1 garlic clove
  • 1 red chili
  • 1 red bell pepper
  • olive oil
  • salt & pepper
  • 4 eggs
  1. Preheat the oven to 160°C (about 320F). Scald the tomatoes for 30 seconds with hot water so that they can be peeled, pitted and cut into small pieces.
  2. Peel and dice garlic and onion. Clean chili and bell pepper, remove pits and dice them as well.
  3. Heat some olive oil in a pan. Roast onions then add bell pepper, chili, garlic and tomatoes and let everything cook for about 12 minutes until the mixture’s consistency gets thicker. Season with salt and pepper.
  4. Put tomato mixture into ramekins. With a spoon press down the middle of the tomato mixture in order to create a hole. Fill the hole with the egg.  
  5. Put everything in the oven and monitor it until the egg whites  are set and are not clear anymore.
This is a post by PumpUp member @kieferjasmin. Follow her on YouTube: Jasmin Kiefer and on Instagram @jasmin1693.


This is an egg white omelette in coconut oil, topped with strawberry’s and a hearty scoop of peanut butter. Happy #FoodieFriday everyone.