Breakfast Quiches!

These are so easy to make, great snacks and good food TO GO my kiddo even likes them!  I make batches of them and freeze.  Pull out what I need for my lunch snack the night before :)

Ingredients:

• Spinach 2 Cups
• Red Pepper (rough chopped) 1/4 Cup
• Onion (rough chopped) 1/4 Cup
• Egg Whites 1 Cup
• whole Omega Egg 2
• Low fat swiss cheese grated 1/4 cup
• low fat turkey deli meat 5 oz
• cinnamon 1/4 tsp

Instructions:

Preheat oven to 400.  Add all ingredients to a blender.  Blend well on low.  lightly coat a non stick muffin tray with spray (I have rubber like reusable muffin cups that work great!)  Evenly distribute mixture into 12 muffins.  Bake for about 20 mins.  To check if quiches are done gently press the center of one, of no liquid comes out they should be ready!

Nutritional Info: 

Calories:  284 for 6 Mini's 

Fat:             7

Carbs:        16

fiber:            4

Protein:      36

Me + Messy Kitchen = Fun Food =Body Rocker!!!

Protein Sushi:

Sushi is a wonderful low fat meal option.  Sushi Rice is virtually fat-free and if prepared without frying or adding mayo, is naturally a low calorie choice. Another plus is the way that the rice is served wrapped in nori and chopped into individual pieces ...this aids in portion control which can help in avoiding over eating.
Ok so now some Cons...both white and brown sushi rice are considerably high in carbohydrate.  White sushi rice in particular is a high starch refined carb ....these are the carbs that have less fiber and are considered less healthy for you.

Now the GREAT News...you can have high protein Sushi with NO rice and I will bet you wont even miss it .  My sushi is made with Egg whites.  I have posted this meal before but I love it so I don't feel a bit bad for rerun blogging.

Simply scramble eggs and allow them to cool.
Lay your Nori, add Lettuce or Spinach, veggies, avocado, seafood, or whatever you love in your sushi.  Roll it up.  slice into bite size pieces and Enjoy.
One thing to note here is you WILL need a sharp serrated knife to slice this sushi
Another option is to forgo the slicing all together and eat them as protein sushi burrito YUM!

Lemon Lentil Soup

I Love Love LOVE a good soup.  A homemade soup in your fridge makes life good ...nuff said.
I doubled the recipe for this soup knowing I wanted to give half to my parents so they could have the good life too.  When it had finished bubbling on my stove I put half into a large jar and scooted over to their house with a baguette ...I think it was well received :)
I had never made this soup before but since it was a recipe out of the Hollyhock CookBook I knew I couldnt go wrong.  It had what I needed.... Lentils for Protein, Veggies, and a lemon Dill twist that sounded like spring ...perfect.

Ingredients:

• 3 TBSP    Sunflower or Safflower oil
• 2 Cups      Diced Onions
• 2 TBsp      Crushed Garlic
• 11/2 Cup   Finely Diced Carrots
• 1 Cup        Diced Potato if Desired 
• 2                Bay Leaves
• 1 Cup        Diced Celery 
• 1 Cup        Red Lentils
• 5 Cups       Water Or Stock
• 1/3 Cup      Squeezed Lemon Juice
• 2 TBsp       Chopped Fresh Dill
• 4 Cups        Chopped Fresh Greens such as Kale, Chard, Spinach, mustard or Sorel
• Salt & Pepper to taste

1. In a soup pot, saute the onions, garlic, carrots, potatoes, and bay leaves in the oil just until the potatoes begin to soften, about 15 mins.
2. Rinse and check lentils for stones.
3. Add celery and the lentils to the soup pot and continue to saute for 5 mins.  Add the water or stock and reduce heat to medium.  Cover and simmer until the lentils and the vegetables are tender, approximately 15 minutes.
4. Just before serving, remove from the heat and stir in the lemon juice, chopped sill and greens.  Stir Until the Greens have wilted.  Season with Salt and Pepper to taste.  Serve immediately :)

Enjoy :)

Happy Birthday to my wonderful Grandmother Margie...she is 91 years young today.  Speaking to her on the phone this morning she sounded so wonderful...I caught her just as she was heading out the door awaiting her taxi to the Royal York Hotel in Ontario for her special birthday lunch.  I wish I could be with her...I hope she orders soup :)

7 Year old Spring Break Dinner Request

Are all kids like this ???
This is what My kid wants for dinner
for the record
He is a total Stinker
But I love him to Bits
SO I most often will make him what he wants
Since I have this thing about pictures of food
I thought I would share :)

He's my boy!

Rice Paper Veggie Wraps with Hot Peanut sauce

If you can wrap a burrito you can make these lil babies

You will need:

• Cooked Chicken
• Rice Papers 
• Salad and any other Veggies you would like to put in 
• Avocado 

Hot Peanut Sauce:

• Greek 0 fat Yogurt 
• Smooth Peanut Butter
• Chili Sauce 

To make your Peanut sauce:

Just mix the ingredients together.  Add enough peanut butter to satisfy your peanut taste buds.  Add hot sauce carefully this stuff is HOT and so very good :)

To make the wraps:

The Trick with these rice papers is to work fast.  I am not sure how these are prepared but how I do it seems to work.  Boil water in a kettle.  Pour into a bowl.  Dip papers in one at a time water is VERY very hot.  Papers will become soft in under a minute. Now the tricky part!  Fish the lil guy out.  Hold the paper in the air for just a moment to let some of the water drip away.  Lay neatly on a large plate.  I usually layer up two of these.
Build your salad on top and fold in sides.  Wrap it up!

Enjoy :)

With a little Prep Dinner is a Snap

On Sundays as I prep for a week of Work, most often I will make a Pot of Rice and cook a few meals worth of chicken
This among other prep ideas take some time but Pay off BIG time during the week
There is nothing worse than walking in the door at 6 pm after a long day at the Mill
with a hungry tired child exhausted yourself with no plan
This meal is adopted from Grego who adopted it from the Mole
Post workout meal ...champs

You will need:

• Cooked Brown Rice
• Szechwan light peanut sauce
• Cooked Chicken Breast
• Sliced Red Pepper
• Broccoli  
• Toasted Peanuts (optional)

To create this meal simply heat non stick pan.  Add Broccoli and red pepper and saute lightly.  Add cooked chicken to warm.  

Zap brown rice.  

Brown rice to plate.....add veggies and chicken....sprinkle lightly with peanut sauce.

DIG IN