...Crustless Mini Quiches

Happy 2016!

Can you believe it's already January?! I am VERY excited for what this year has to bring-- Clemson is playing in the National Championship tomorrow night, for one. And, oh yeah, I get MARRIED this year!! That is the most exciting (and terrifying) thing ever! Just to be clear- terrifying because I have my dress fitting in 7 weeks, not because of Alan. :) And because it's a new year, and I have some very important milestones ahead of me, it's time to get back on track!

If you're like me, you seriously enjoyed the month of December. For me, the month included my birthday, my company holiday party, and a week in Iowa with my family for Christmas. And while all of these events were a darn good time, they came paired with lots of wine, cookies, and holiday feasts. Now, I always say if you're going to indulge- make sure it's really worth it and it's real food. I would much rather "cheat" on a hunk of my Grandpa's prime rib, with a side of my Grandma's potato casserole, and my Aunt's from-scratch rolls, followed by a few homemade cookies, than I would on fast food or processed junk. (Spoiler alert: that was (part of) my Christmas meal.) Granted, I didn't lose any weight over the holidays (is that even possible?!), but I cherished every bite of my Christmas and birthday meals (and to be fair, I literally ate a salad for my birthday dinner.) But now it's a new year, and I've got new goals to achieve! Below are a few of the ways I am getting back on track for the new year, and more importantly- the wedding dress!

1. Said goodbye to beer: Notice I said beer, not alcohol. Alcohol has a lot of empty calories, and can lead to unhealthy eating decisions (late night Taco Bell anyone?). However, I am not foolish enough to say I won't drink until my wedding- I have to be honest with myself here! For me, I LOVE BEER. But it's full of carbs, high in calories, and I can drink quite a few without thinking. But by sticking to red wine (which actually has health benefits), or vodka (which is low in sugar and carbs), I will be able to enjoy a few well-deserved cocktails over the next few weeks, without the guilt and heavy feeling of beer.

2. Keeping up with the gym: I'll admit, for the first few days after the holidays, I was not my best in the gym. I had little motivation to go, and even though I did, I was driving the struggle bus. Then, on about my fourth workout, I crushed it. It felt so good to push myself, get a really good burn, and destroy quite a few calories. It reminded me of my passion for strength training, and how good it feels to kill it in the gym. My goal is to continue working it at the gym, running with my dog- and even trying a few new workouts, like Barre (more to come on that!) No matter how tired I am, I vow to get in some kind of exercise every day, with long workouts at least 6 days a week!

3. Prep and plan my meals: You know the old adage "failing to plan is planning to fail?" Well I certainly believe that. I am usually pretty good about bringing my food to work for breakfast/lunch/snacks, but I can always think of ways to save time and prepare in advance! The hardest meal for me to get ready for is breakfast, and I usually find myself scrambling to get something packed in the mornings. I am going to try and get myself ready on Sundays/the night before, so I am less rushed on my way out the door! And it just so happens that this new recipe is for just this purpose! Now, let's dig in.

Crustless Mini Quiches

I love eggs and bacon, but they can be time consuming to prepare in the mornings before work. So tonight, Sunday, I made a batch of crustless mini quiches to bring for the week! I am going to bring one each morning, along with a side of some berries! One great thing about these quiches, is that they are completely customizable based on your favorites. I used turkey bacon, pico, mushrooms, and spinach, but you could easily swap out the protein and veggies for what you like or have on hand. But the best thing about these, is that they are a super easy way to cram in lots of protein and veggies in your first meal of the day! 

For a while, eggs got a bad wrap because of they were said to be high in cholesterol. But more research shows, that eggs are actually a great part of a balanced diet. They are full of protein,  as well as several vitamins and minerals, such as B2, vitamin D, zinc, iron, and copper. But enough chitchat, let's get cooking!

Ingredients:

• 3 eggs
• 3 egg whites (3/4 cup liquid egg whites)
• 1/3 cup shredded sharp cheddar cheese
• 1/3 cup Pico de gallo
• 1/4 cup mushrooms
• 1/3 cup spinach
• 3 slices turkey bacon
• salt
• pepper
• garlic powder

The ingredients! Minus the spinach, which I decided to add after I took this photo :)

Pre-heat the oven to 350*. Grease 6 spots on a muffin tray, or fill with paper liners. Prepare the bacon per the instructions on the package (I usually go for the microwave option.)

Add the eggs and egg whites to a bowl, and whisk until blended together. Season with salt, garlic powder, and pepper. 

Chop the mushrooms, spinach, and now-cooked bacon. 

Add them to the egg mixture, along with the pico de gallo, and stir. Finally, add the shredded cheese, and mix together completely.

Using a ladle, spoon out the mixture into the pre-greased muffin tray spots. Pop the tray in the oven, and set the oven timer for 20-25 minutes. 

You will know when the quiches are done when they are solid and the tops are browned. Let them cool, then pop them out of the tray.

You can either store in the refrigerator, or if you make a bigger batch, they freeze great as well. When you are ready to enjoy, just grab one and reheat in the microwave. And just like that, you've got a quick, healthy, hearty breakfast! 

Nutritional information (per serving):

Yields: 6 servings

Calories: 91 calories

Total Fat: 5.3g

Saturated Fat: 2.1g

Total Carbs: 1.3g

Sugar: .6g

Protein: 8.7g

Stay happy & healthy,

Molly

...Procuitto & Veggie Pasta

Pasta. Is there much better in the world? Nope, not really. And if you're like me, when you go on a "diet", pasta (and other carbs) are the first thing you cut out. You vow to stay away from fettuccine, ravioli, and saddest of all, mac & cheese. But never fear friends, I am here as your carb angel- with long, golden strands of hair made of spaghetti. 

Carbohydrates are a key part of any balanced diet- after all they are one of the three Macronutrients. Along with fat and protein, carbs are a key component of the human diet. But growing up in an Atkins world has caused a lot of us to demonize carbs and blame them for our bigger pants. However, like with most things in life, it's all about right choice: or in this case the right carb. And the right carb, is WHOLE GRAINS.

Why whole grains? Well for starters, they are full of fiber which keeps you fuller longer. They are also full of glucose which is your body's number one source of natural energy. Glucose not only gives you energy, but it also powers your brain- making it easier to learn and remember things. And last, but certainly not least, they literally make you happy. Carbohydrates are filled with tryptophan, which helps serotonin production. Serotonin is the neurotransmitter associated with feelings of well-being and happiness. You're more likely to get depressed if you don't eat carbs, as well as be moody and have difficulty sleeping. If that alone doesn't make you want to grab a big bowl of pasta, then nothing will!

One of the biggest mistakes when it comes to pasta is having a heaping helping of dairy (sauce & cheese) and oversized portions of noodles, while not adding tons of vegetables. Pasta dishes are one of the easiest ways to use veggies to add flavor and substance to the meal, so that is exactly what we are going to do today!

Here's a little dish I mixed up this afternoon using ingredients we had around the house. Of course, you can always swap out the veggies and meat for what you have handy (I always recommend chicken or turkey)!

Ingredients:

-2 oz. (dry) of your favorite whole wheat pasta. I used Trader Joe's Organic Brown Rice and Quinoa Spaghetti. 

-2 large slices of prosciutto

-1 1/2 cups of broccoli, diced

-1/2 of a large white onion, diced

-3/4 cup of mushrooms, diced

-1/2 green bell pepper, diced

-.75 cup of  shredded lite mozzarella cheese 

-2 tbsp freshly grated Parmesan

-garlic powder

-salt

-pepper

-oregano

-extra virgin olive oil

Let's get cooking:

First of all, place a large pot of water on the stove. Add the pasta, along with a dash of salt, to assist in boiling, and olive oil, to prevent the dreaded boil-over.

While the water is heating up dice the vegetables.  Coat a medium sized pan with cooking spray and place on medium-high heat.  Add the onions first, followed by the pepper, mushrooms, and broccoli. Season generously with salt, pepper, garlic powder, and oregano. 

Continue to stir both the vegetables and the pasta.  Slice the prosciutto into bite size pieces, and add to the skillet with the veggies. If needed, turn down the heat to prevent burning. 

The pasta should be ready to strain in about 8-10 minutes, after cooking in boiling water. Make sure to try a noodle before you drain so you know it's ready!

Drain the pasta and add it to the skillet, combining thoroughly.

Once the pasta, vegetables, and prosciutto are completely mixed, sprinkle in shredded mozzarella. Continue stirring, and the cheese will get all "melty" and delicious. 

Transfer the pasta to  your serving dishes, and top each bowl with the Parmesan. Now pour yourself a glass of red and enjoy!

His and her servings, pre Parmesan.

Nutritional Information: 

(Disclaimer: does not include wine)

Yields: 2 equal servings

Calories: 368 calories

Total Fat: 10.2g

Saturated Fat: 2.1g

Total Carbs: 48.6g

Fiber: 5.4g

Sugar: 2.5g

Protein: 22.4g

Stay happy & healthy,

Molly