Spinach Quiche

Ingredients:

Fresh spinach

1-2 packs of frozen puff pastry

1 Onion

1 Bell Pepper

Mushrooms

6 eggs

Feta cheese

Bleu cheese

Shredded cheddar cheese

2-3 Roma tomatoes

Salt and pepper to taste (you probably won't need much, there's already a lot of flavor in this dish)

First, preheat your oven to 400 degrees. Place your pastry puff in a baking pan (I used a cast iron pan for this recipe). Heat in the oven for 10 minutes. Take out, and put aside. Turn oven down to 350 degrees.

While your oven is preheating, slice your onions and bell peppers and sauté them for about 10 minutes, then add your mushrooms. Cook veggies for another 10 minutes, then season to taste. Put this aside. 

In a medium bowl, mix your eggs, bleu cheese, feta cheese, a cup of cheddar cheese and spinach together. Season with salt and pepper. 

Take your baking pan with the pasty puff on the bottom, and add the mushroom/onion/bell pepper mix on top of the pastry puff. Slice your tomatoes and layer them on top of the veggie mixture. Then, pour your egg mixture on top the veggie and tomato layers. Top it off with shredded cheddar cheese. 

Bake for 40 minutes or until the quiche is done in the middle. Check your quiche every 5-10 minutes if not done after 40 minutes. 

*That's it! Easy, and straight to the point. Check the frozen bread aisle for the frozen pastry puff  dough. It may seem a bit different for this recipe, but it's worth it!

-Let's eAt! 

Kale salad

Ingredients:

Kale greens

Carrots

Edamame

Bean sprouts

Bleu cheese crumbles

Salt (optional)

Salad dressing (optional)

This salad is super simple and super easy to make

1. Wash and clean the kale greens thoroughly, then pull the leaves from the stems. Put all the leaves in a bowl and set aside. 

2. Steam the edamame in a medium pot until they are tender (I used frozen edamame for this recipe). Season to taste and set aside when finished. Thinly slice your carrots and put aside. Rinse your bean sprouts and set those aside as well.

3. Now you're finished! Begin layering your salad: Kale, edamame, carrots, bean sprouts, topped with bleu cheese crumbles. In this recipe I didn't use a salad dressing, but have fun with a light dressing or vinaigrette of your choice if you so desire!

-Let's eAt

Vegetarian Chili

Ingredients:

1 can of kidney beans

1 can of pinto beans

1 can of black beans

1 onion

1 green pepper

1 red pepper 

1 poblano pepper

4 garlic cloves

3 cans of diced tomatoes

chilli powder

ground black pepper

1 small bag of frozen corn

garlic powder

garlic salt

shredded cheddar cheese

fresh parsley

matchstick carrots

plain greek yogurt

olive oil

In a large pot, pour enough olive oil to cover the bottom of the pan. Once the olive oil is hot, mince your onion, and season to taste with garlic salt, chili powder, garlic powder, and ground black pepper. Once the onions are tender, mince your poblano, green/red pepper, and garlic. Add them to the pot. Once veggies are cooked (but still have come crunch), add your 3 cans of diced tomatoes, then stir. Next, add your beans (kidney, pinto, black), stir. Bring the chili to a boil. While the chili is coming to a boil, heat your frozen corn (in a separate pan or in microwave). Once they are cooked, add the corn to the chili. Once the chili begins to boil, add your matchstick carrots (these are really thinly sliced carrot sticks. You can definitely purchase regular carrots and cut them up yourself...but why work harder?!). Season your chili to taste and reduce to a simmer, stirring occasionally. When serving, top with shredded cheddar cheese, a drop of plain greek yogurt, and fresh parsley.

-Lets eAt!

Mushrooms

http://www.mushrooms.ca

When I was younger (just like many others), mushrooms were gross. I couldn't stand the thought of them, let alone the fact that they looked like mutant umbrellas. In high school, biology classes taught me that mushrooms are a type of fungus, all the confirmation I needed to avoid these growing diseases. I can honestly say experimenting with different foods has helped educate me and provided the necessary motivation to maintain healthier decisions. Once you realize certain foods are full of health and not harm, it's easier to want to consume more of it….especially if you have ways of making it taste great.

There are many types of mushrooms to experiment with, yet all of them have amazing nutrients to offer. Here are a couple to consider:

Skeletal System: Mushrooms are rich in Vitamin D which enhances calcium absorption and in turn improves bone strength. 

Cancer: Research has shown there is a compound in mushrooms that has proven to reduce the risk of many different cancers, especially prostate and breast.

Diabetes/Heart Health: Mushrooms are cholesterol free and have a low glycaemic index. In other words, mushrooms are a super food to anyone, especially those affected by diabetes. When consuming mushrooms, they will not affect blood sugar levels. Being packed full of antioxidants, mushrooms will help lower the prevalence of heart disease which is more prone in diabetics. 

Weight loss/Management: Mushrooms are full of fiber and contain protein, yet negligible amount of fat and carbohydrates. The unique types of proteins found in mushrooms are known to have anti-viral, anti-bacterial and anti-cancer properties. Vitamins and minerals in this super food include potassium, B-Vitamins, Copper, Phosphorus, Vitamin D, Selenium and Folate. All of which have countless benefits to a healthy lifestyle.  

I've only mentioned a handful of benefits, but as usual, I encourage you to research this super food more. From immune system boosts to promoting healthy skin and hair, mushrooms are definitely worth a second chance in your diet. Oh and did I mention mushrooms are gluten free?

-Let's eAt!

Credits:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=97

http://www.mushrooms.ca/nutrition/health.aspx

http://www.powerofmushrooms.com.au/health-nutrition/health-nutrition/

Turkey Bacon Wrapped Chicken Breast with Creamy Spinach Sauce

Ingredients:

Turkey Bacon

Boneless, Skinless Chicken Breast

Cream Cheese

Spinach

1 cup of plain greek yogurt

Worcestershire sauce

Fresh String Beans

Red Potatoes

Cayenne Pepper

Mrs. Dash (tomato basil)

Garlic Powder

Mrs. Dash (lemon pepper)

Seasoned Salt

1. Pre heat oven to 350 degrees F. Wrap turkey bacon around chicken breast. Season with Mrs. Dash (tomato basil), garlic powder and black pepper and place wrapped breast in a shallow baking pan. Bake for about 30 minutes.

2. While chicken is baking, cook red potatoes until tender. Add string beans and cook until string beans are bright green. Season and set aside.

3. To make the sauce, in a medium pan add about 1/2 a cup of cream cheese, 1 cup of greek yogurt, 1/4 of a cup of worcestershire sauce, and a generous amount of spinach. Season and mix sauce components together.

4. That's it…no really…you're done.

-Let's eAt!

Thai Chicken with Roasted Brussel Sprouts

Ingredients:

Brussel Sprouts

Chicken Thighs (with this recipe I used boneless/skinless but I've done it with bone-in/with skin before and it turned out just as great) 

Peanut Butter

Salsa

Brown Sugar

Cumin

Curry Paste

Curry Powder

Cayenne Pepper

Plain Greek Yogurt

Chinese 5 Spice (optional)

Garlic Powder

Sea Salt

1 garlic clove

Olive Oil

1. Pre heat your oven to 400 degrees F

2. While the oven is heating, grab a medium sized bowl to make your sauce in. Mix about 1 cup of peanut butter, 1 cup of salsa, 1 tablespoon of brown sugar, 1 teaspoon of cumin, 1 teaspoon of curry powder, 1 teaspoon of curry paste, 1/2 teaspoon of cayenne pepper, 1 cup of plain greek yogurt, a pinch of chinese 5 spice, 1 chopped garlic clove, and 2 teaspoons of curry powder.

3. Mix ingredients until uniform and set aside

4. Take a sauté pan and add olive oil. Heat oil and add your thawed chicken thighs to the pan. Cook thighs thoroughly, seasoning with garlic powder and a pinch of sea salt.

5. While the chicken is cooking, take your brussel sprouts and cut the bottoms off. Remove outer layers and wash them. Place them in a shallow baking pan. Season with olive oil, sea salt and black pepper. Make sure the olive oil, salt, and black pepper are evenly distributed on the sprouts. Place the pan in the oven and bake for 30-40 minutes, shaking the pan every 10 min for even roasting.

6. Once chicken thighs are done, slowly add your sauce. Reduce heat and let it simmer with the thighs for about 15 minutes.

7. Once the brussel sprouts are done, remove from oven and plate with chicken. That's it!

*Note: Every time I cook this meal, I make it with chicken thighs. However, this is a versatile dish that can easily become vegetarian (mushrooms or tofu) or something for the seafood lovers (scallops or shrimp). I served this meal with brown rice but you can use whole wheat pasta as well. 

-Let's eAt 

Asparagus

I've been getting a lot of positive feedback from starting this blog so I truly appreciate the love and support. My goal is to inspire people to want to eat better. This is not a diet blog, it's a lifestyle blog. When I see people sharing my posts and when I receive pictures of food prepared because of me and when I get phone calls requesting certain ingredients… all of it is motivation. Thank you guys so much for the love….keep it coming!

The most common request has been regarding my health benefit posts. A lot of people have been asking me about several different vegetables. I promise I have them all written down and I will please the masses! Today, we will focus on the the benefits of Asparagus.

http://www.squidoo.com/asparagus-season

Asparagus was never really my favorite vegetable as a child. We didn't eat it often, but when we did, my mom had her ways of making us clean our plates. Most of them were creative tricks only a mother could play on her innocent kids, but it got the job done. Now that I am having a constant love affair with food, Asparagus has worked its way off my hit list. I wasn't surprised by the benefits this veggie has to offer. Here are the most common ones:

1. Cancer Fighting: Asparagus is full of compounds that break down carcinogens and free radicals to help prevent the development of cancers such as breast, bone, colon, and other cancers.

2. Aging: According to research, asparagus contains high concentrations of antioxidants that protect the body against skin damaging free radicals, slowing the aging process and preventing brain function from declining

3. Natural Diuretic: This veggie helps release fluids that may be stored, which rids the body of excess salts. This is especially good for water retention in women during PMS, those with high blood pressure and those with heart-related issues.

(speaking of the heart…)

4. Heart and blood health: Asparagus contains a lot of soluble fiber, which has been proven to reduce the risk of heart disease. This soluble fiber and other nutrients also helps lower the risk of diabetes by enhancing the ability of insulin to transport glucose into the cells.

5. Digestion: Asparagus contains nutrients that play an essential role in digestive health…which can be a little messy if you aren't prepared because this veggie is a natural laxative. It also helps curb appetites.

Vision health, aphrodisiac, prevention of birth defects, and pain relief are amongst the many other things asparagus has to offer. I know some of you are wondering why it makes your urine smell a little…um pungent. There is a compound that when broken down, releases a sulfur containing chemical when you urinate. Don't panic, it's harmless. The funny thing is, not everyone is able to detect this scent. So if asparagus is for dinner, don't get caught sniffing around in the bathroom!


-Let's eAt!



Credit:
http://voxxi.com/2013/08/08/health-benefits-of-asparagus-weight-loss/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12
http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know