Mini Spinach Quiche

This is a super light fluffy breakfast, brunch or dinner recipe... goes well with a variety of yummy things :)

Mini Spinach Quiche

1 cup egg whites or egg subsitute
1/2 cup skim milk
2 cups spinach chopped
1/2 cup shredded 2% cheddar
1 tsp black pepper
1 garlic clove minced
1 tsp olive oil

Nutritional Info:
Calories: 60
Fat: 2g
Carbs: 2.4g
Protein: 7.3g


Pre heat oven to 375

Put olive oil and garlic in frying pan and cook over med heat for 3-5 mins.

Take the fried garlic and everthing else and mix it together (leave half the cheese to sprinkle over the quiche.

Ladle evenly into a muffin tin (should make about 6) and sprinkle with remaining cheese.
Place on middle rack and bake for approx 30 mins.

Remove and let cool...enjoy :)

This recipe is super easy.  I made it for dinner and then brought the left overs to work the next day and it still tasted fresh.

Pasta Of Lies

Picky eaters can be any age, race, sex... They can be picky for lack of adventure, because they truely dont enjoy tastes of certian foods or possibly because the effects after eating it on a persons body just cant be tolerated.  I was asked about a month ago how to add more veggies into a diet.
I came up with a few ideas.

Im a vegetarian and I love veggies.  I cook, breath, eat, sleep veggies.  So when people say they dont like veggies I instantly think "Oh Please"

Recently I made dinner for someone who "didnt like veggies"  This is what I made:

Simply Lies Pasta Bake
Pasta of choice (I used tri color because it blends with veggies well almost hiding them)
1 jar pasta sauce
1 cup shredded cheese
olive oil
spices to taste

Now this is where you pick your potion.
I chose everything in the fridge. Onion, broccoli, carrot, spinach, cabbage etc.

Directions:
Make pasta according to package.

Mince veggies.  Make these little treats as small as possible!

Heat oil in frying pan and fry these guys up, depending on what veggies you use will depend on how long.

Dont cook all the way make sure theres still a bit of crunch....(5min-ish) it still needs to be baked.

Add pasta sauce and some water to the frying pan, bring to a boil and simmer until thickened again.

Poor cooked pasta in a casserole dish and mix in 1/2 the sauce and then poor the rest over the top.

Sprinkle cheese over top.

Heat oven to 350, place the lie on the center rack and bake til bubbly...

25 or so mins.  Pull out of oven and let cook for 5 mins before scooping it out onto plates.

This is the final turn out. 

He ate it, and although Im sure he knew I was full of it he asked for more later on that evening. 

:)

Low Calorie Leek and Potato Soup

I've always loved but never made soup like this. A person would think it would be a healthy choice when going out to eat but with all the cream its really not helping in the fat department.

Here is a low calorie recipe I found:

Leek And Potato Soup
2 tbsp olive oil
1 small clove garlic (optional)
1 med onion, diced
3 leeks, white pats chopped
3 or 4 rustic potatoes cut into small cubes
1 cup fat free broth (chicken or veggie)
1 2/3 cup fat free milk
Pepper
Dash of hot sauce

Heat oil, garlic, leeks, potato and onion over medium heat. Cook for 5 mins and add the broth and milk. Cover and simmer over medium heat for 30 min or until the potatoes are cooked and tender.
Remove half of soup and once cooled blend in blender, then add back into pot, add hot sauce and season with pepper.

This is such an easy recipe. It doesn't have the full cream flavor of its fattening cousin but it sure hit the spot ;)


Nutritional Info:
Makes 4 servings
Calories per Serving: 170
Fat: 2.7g
Carbs: 29.9g
Protein: 6.7g

Starting From The Beggining

Starting from the beginning.
Lots of men and women want to lose weight but don't know where to start.  When you decide your ready to make a change there are a dew tips I have for beginners.

1. Set a goal.
Be realistic here. I start with a small goal and once I beat it I come up with my next one. I've been doing this for years now. Once you reach your first goal you'll feel like a million bucks.  Start with 5-10 lbs.

2. Set a time limit.
Once again, be realistic. Don't say 50 lbs in a month.  That's just silly.  Give yourself a realistic AND healthy timeline and follow it.

3. Eat healthy.
Watch what you eat. There are several online tools that can help you figure out how many calories you should eat per day to help you lose the weight you want In the time you want.

4. Set a shedual and stick to it!
If your starting out cardio is a great way to shed a few extra pounds. Start by going on a 30 min walk 4x a week if you don't want to go to the gym.
If you don't want to get cold download an exersize video (jillian michaels 30 day shred) and do it from the comfort of your own home.

5. Keep a journal.
Write down what you eat and the exercise you do daily. This way it's easier to stick to your goals.

Remember anything is better than nothing.
For a 150lbs person jogging for 25 mins will burn 260-300 calories.
Walking the dog for 25 mins burns about 125 and even washing the car for 10 mins can burn 50 calories.
Make sure to do a warm up and stretch after, and don't forget your water bottle :)