Broccoli + Roasted tomato quiche

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Pie crust:
1 cup whole wheat flour
1/2 teaspoon salt
8 tbs butter, chilled and cut into small dice
2 tablespoons ice water

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Filling:
3 eggs
1/3 cup egg whites
1/3 cup almond milk
1/3 cup cottage cheese
5-6 broccoli florets
1/3 cup roasted tomatoes
Dash salt and pepper
Pinch of grated nutmeg

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Making the pie crust (without food processor):
Mix the flour and salt into a bowl. Add butter into the flour mixture. Using your fingers, break up the butter into pieces that resemble coarse crumbs. Make sure this process doesn’t take too long as your fingers will begin warming the butter. Add the ice water gradually until the dough comes together into a ball.
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Make the Quiche:
Preheat the oven to 350 degrees. Roll the pastry out to fit a 9 inche pie pan. Line the tart pan with the pastry.
In a medium bowl, using a large fork, beat the filling mixture until well blended. Pour the mixture into the uncooked tart shell. Pop the tart pan onto the hot baking tray and bake for about 25 minutes or until the pastry is golden and the filling is set.

Cool for about 10 minutes before serving.

Quinoa Tuna Patties

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Serving size: 5 patties

1 cup cooked quinoa
1 can solid tune (I used Gold Seal)
3 eggs
1/3 fresh bread crumbs (I used the ends of my sprouted wheat toast and placed a slice in the oven until crispy brown)
1/2 cup chopped kale
1/4 cup cilantro (or more if you like)

2 tbs feta
2 tbs cottage cheese
1 tsp pepper
1/2 tsp onion/garlic powder
1/4 tsp cayenne pepper

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Directions:

1. In a food processor, grind the toast into fine crumbs.

2. In a mixing bowl combine cooked quinoa, bread crumbs, eggs, kale, cilantro, feta, cottage cheese, and seasonings.

3. Using a spoon, scoop the patties to a desired portion and form with hands.

4. Place patties on baking tray and refrigerate for 30 mins.

5. Heat non-stick pan on medium and add about 1 tbs olive oil.

6. Cook patties for about 2-3 mins per wide depending on the thickness. You should only be flipping the patties once.

Feature Friday: Salad Ideas

I LOVE salads. Its funny how most people feel deprived of “real” food when eating salads but really, they’re very versatile. Quite frankly I find salad recipes pretty unnecessary. There’s no right or wrong in putting together a salad. You can put as little or as much of the foods you love. By food I mean, real food. Not a chip and candy medley.

Anyway, I stumbled upon a nice little salad chart from Cupcakes and Cashmere.

20130501-002925.jpgIf you’re a salad newbie, I would suggest to begin by writing down all the healthy foods that you DO already love. Do you like avocados? Tomatos? Cucumber? Salmon? Beef? Nuts? Apples? With a list of the foods you already enjoy it’s easy to just throw a few of the ingredients together and whip up an amazing salad.

 

Protein pancake

This was my first attempt making a protein pancake. It’s actually quite simple!

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1/2 cup rolled oats
1/3 cup cottage cheese
1 banana
1 tbs protein powder (I used Vega chocolate)
1/4 tsp baking powder
1/3 cup water

Blend ingredients together and slowly add more water if needed. The batter should be pourable but not runny.

Cook on medium – medium low heat. Top with any fruits you like. I topped mine with more bananas and a mixture of Greek yogurt, almond butter and cocoa powder. Yum!