Kid's Favorite: Mini Denver Quiches

These miniature ham, cheese, and bell pepper quiches are perfect bite-sized appetizers for a party or brunch, and they make a great grab-and-go breakfast!

Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.
Yield: 12 servings

Ingredients:
6 large eggs
1½ cups nonfat milk
Sea salt and ground black pepper (to taste; optional)
Non-stick cooking spray
½ medium onion, chopped
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 oz. low-sodium, nitrite-free lean ham, chopped
2 oz. cheddar cheese, grated

Preparation:
1. Heat oven to 375° F.
2. Combine eggs and milk in a medium bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly place onion, bell peppers, ham, and cheese into muffin cups.
5. Evenly pour egg mixture over onion mixture in cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of quiche comes out clean.

Nutritional Information (per serving):

Calories: 73

Fat: 4 g

Saturated Fat: 2 g

Cholesterol: 101 mg

Sodium: 140 mg

Carbohydrate: 3 g

Fiber: 0 g

Sugar: 2 g

Protein: 6 g

P90X/P90X2 Portions (per serving)

1 protein

P90X3 Portions (per serving)

½ protein

1 fat

Body Beast Portions (per serving)

1 protein

1 fat

Steak Salad with Lemon Caesar Dressing

Craving steak and potatoes? This dish has both! Enjoy it with a creamy, lemon Caesar dressing.

Total Time: 1 hr.
Prep Time: 10 min.
Cooking Time:
50 min.
Yield: 6 servings

 Ingredients:

Nonstick cooking spray 2 lbs. Yukon gold potatoes (or red bliss potatoes), cut into bite-size pieces
1½ tsp. olive oil, divided use
6 fresh rosemary sprigs, leaves removed and chopped, stem discarded
Sea salt and ground black pepper (to taste; optional)
1 lb. raw beef flank steak
12 cups chopped romaine hearts
12 medium tomatoes, chopped
¾ cup Creamy Lemon Caesar Dressing
1 Tbsp. finely grated Parmesan cheese

Preparation:
1. Preheat oven to 375 F.
2. Lightly coat a baking sheet with spray.
3. Combine potatoes, 1 tsp. oil, and rosemary in a medium bowl. Season with salt and pepper if desired; toss to combine. Spread evenly on prepared baking sheet. Bake for 45 to 50 minutes, or until potatoes are golden. Cool.
4. While potatoes are baking, season steak on both sides with salt and pepper, if desired.
5. Heat remaining ½ tsp. oil in a medium nonstick skillet over medium-high heat. Add steak; cook for 8 minutes on each side, or until it reaches desired degree of doneness. Remove from heat.
6. Cover steak with aluminum foil; let rest for 5 minutes.
7. Place lettuce in a large salad bowl. Add tomatoes, potatoes, and Creamy Lemon Caesar Dressing; toss gently to blend.
8. Portion salad between six large serving plates. 9. Cut steak on the diagonal into thin slices. Top each salad portion evenly with steak and cheese.

Nutritional Information (per serving):

Calories: 382

Fat: 14 g

Saturated Fat: 4 g

Cholesterol: 51 mg

Sodium: 286 mg

Carbohydrate: 42 g

Fiber: 8 g

Sugar: 11 g

Protein: 25 g

P90X/P90X2 Portions (per serving)

½ carb/legume/tuber

1 protein

½ fat

1 vegetable

1½ condiment

Body Beast Portions (per serving)

1½ starch

2 proteins

3 fats

2 vegetables

Smash

For those nights you just don't feel like going all out.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 cup each

Ingredients:
2 cups cooked brown rice (or other cooked whole grain)
1 (15-oz.) can black beans, drained, rinsed
2 cups frozen whole-kernel corn, thawed
1 medium tomato, finely chopped
3 green onions, finely chopped
2 Tbsp. extra-virgin olive oil
¼ cup white wine vinegar
¼ cup fresh cilantro, chopped
1 medium jalapeño, finely chopped (or cayenne pepper to taste)
1 tsp. mild chili powder

Preparation:
1. Combine rice, beans, corn, bell pepper, onion, oil, vinegar, cilantro, jalapeño, and chili powder in a large serving bowl; mix well.
2. For best flavor, cover and refrigerate for at least an hour before serving.

Tip: Rice can be mixed into salad, or all other ingredients can be combined and served over the rice.

Nutritional Information (per serving):

Calories: 157

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 159 mg

Carbohydrate: 26 g

Fiber: 5 g

Sugar: 2 g

Protein: 5 g

P90X/P90X2 Portions (per serving)

1 protein

1 vegetable

Body Beast Portions (per serving)

2 proteins

2 vegetables

Pumpkin Spice Latte

Now you don't have to wait until Fall!

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving

Ingredients:
1 cup nonfat milk
1 Tbsp. pumpkin puree
¼ tsp. pumpkin pie spice
2 tsp. pure vanilla extract
1 cup brewed black coffee or 1 shot espresso
1 dash ground nutmeg (to taste; optional)

Preparation:
1. Heat milk, pumpkin puree, pumpkin pie spice, and extract in medium saucepan over medium heat; cook for 4 to 5 minutes, or until mixture is hot, but not boiling. It is ready when there are many small bubbles on the sides of the saucepan.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee or espresso into serving mug; top with milk mixture.
4. Top with nutmeg if desired.

Tomato Soup

SUPER good for those chilly nights<3 

Total Time: 40 min.
Prep Time: 15 min.
Cooking Time: 25 min.
Preparation Difficulty: Easy
Yield: 4 servings, 1 cup each

Ingredients:
1 Tbsp. olive oil
½ medium onion, chopped
5 medium tomatoes, chopped
½ cup dry white wine
2 cups low-sodium organic chicken broth (or vegetable broth)
1 tsp. lemon pepper (to taste; optional)

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add onion; cook, stirring frequently, for 3 to 4 minutes, or until onion is soft.
3. Add tomatoes; cook, stirring frequently, for 3 to 5 minutes, or until tomatoes are soft.
4. Add wine and broth; bring to a boil. Reduce heat to low and gently boil for 15 minutes.
5. Place soup and lemon pepper (if desired) in a blender (or food processor); in 2 or more batches, if necessary; cover with lid and kitchen towel, blend until smooth.
6. Portion into 4 serving bowls.

Flourless Brownie Muffins

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield:12 servings, 1 muffin each

Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each cupcake with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

Fad Foods: Coconut Oil

This health food deal has become a real fad nowadays. It can be easy to get caught up in the popularity of it without fully understanding the health benefits of what you are eating.

Coconut used to have a very bad reputation because it is high in saturated fats. The myth that goes around is that these fats can clog your arteries which could lead to severe medical issues or even death. New research suggests that it doesn't quite work that way, however. We now know the differences between good and bad cholesterol and that there are different types of saturated fats, like those found in meats and cheese VS those found in coconut oil and other types of foods.

The saturated fat in coconut oil is called medium-chain triglyceride. Unlike it's counterpart, long-chain fatty acid, medium-chain acid metabolizes differently. According to Authority Nutrition:


"They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s."


The website goes on to explain how coconuts and their oil can have a very good effect on those suffering from Alzheimer's by increasing blood levels of ketone bodies, supplying energy for the brain cells, and relieving symptoms. My Grandfather was diagnosed with Alzheimer's a few years a go and is now facing assisted living in a nursing home. My Grandmother is still able to live on her own, but I plan on talking to her about this as soon as able. From what I looked up, very positive effects have been seen from continuing the recommended drug treatment and adding the coconut oil.

Now onto the next issue... How to cook it?!

Coconut oil can be used as pan grease in any and all recipes. They have flavored and non flavor varieties to really bring out some different flavors. Coconut oil can also be mixed into meals like oatmeal. I plan on looking into coconut oil further, because I saw a lot of physical health benefits from it as well, such as weight loss.

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As always, I recommend talking to your doctor before making any changes to your lifestyle. I am not a professional, nor claim to be. 

Do you have any comments, questions, or topic ideas? I would love to hear them!