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.

Blue Berry Recovery Smoothie

Blue Berry Recovery Smoothie

.5 C frozen blueberry's
1 scoop vanilla protein powder
1 C skim milk
1 scoop glutamine
.25 C raw oatmeal
Water if you like it not as thick. 

Makes 1 smoothie
Calories per smoothie 335
Takes 5 mins to make.

Why this is so good for an after work out power drink?

 

During an intense workout the glutamine levels in your muscles are depleted.  Since glutamine is the most common amino acid in your muscles it is important to refuel after a strenuous work out.  Adding glutamine into a shake with in 30 mins of exercise can help restore strength, stamina and recovery times.  It also helps your body metabolize fat and build new muscles.

Peanut Butter Oatmeal Smoothie

This is one of my favorite breakfast's right now.  I usually get hungry an hour after breakfast but when I drink this I'm good for a few hours.  Its so easy and quick to make too!

Peanut Butter Oatmeal Smoothie

1 Tbsp Light Peanut butter
.25 Cup Oatmeal (Not cooked)
1 C soy milk (or skim)
Dash of Cinnimon
Frozen Apple or Pear

Put all of these yummy things in a blender and blend it.  Drink when done.  This may not be the prettiest breakfast item but it sure is good.  If you dont have frozen apples or pears Im sure any frozen fruit would taste great.

Taking less than 5 mins to make one smoothie is around 300 Calories.

Crustless Veggie Quiche

With this recipe feel free to add or remove extra veggies that you may enjoy more.  

 

Crustless Veggie Quiche

1 C sliced fresh mushrooms

1.5 C chopped broccoli

1/2 red onion

1 or 2 diced garlic

1 C milk

3 eggs

1 Cup shredded cheese

2 pieces of bread, toasted and cut into small chunks

seasonings you like :)

1/4 cup red pepper

Fry the first 4 ingredients until broccoli is soft.

Put cut up toasted bread in a greased baking dish (9x9)

Add the veggie mixture to the baking dish.

In a bowl mix the eggs, milk, cheese and seasonings until blended.

Pour over the veggie mixture.

Top with red pepper.

Bake at 400 for 30 mins or until center is firm.

Nutritional info:

Cals: 189

Protein: 11.8g

Fat: 12.1g

Carbs: 8.9g

Fiber: 1g