Pi Day

So I  guess its not technically a pie. I mean, “pie” has a pretty wide demographic referring to pizza to sweets to fruits to veg, to thin crust, to thick crust, to no crust, to lattice topped to topless… So screw it! I’m celebrating Pi Day!

Caprese Crustless Quiche

8 slices20160314_163031

  • 1 cup (about 5 oz) cherry tomatoes, diced
  • 2 Tbsp minced garlic, divided
  • 2 egg whites
  • 1 1/2 cup liquid egg substitute
  • 1/2 cup flax milk (or your choice)
  • 10 oz frozen spinach, thawed and drained
  • 1/2 cup packed basil leaves
  • 2 Tbsp reduced fat grated Parmesan
  • 2 Tbsp non fat plain Greek yogurt
  • 1 tsp black pepper
  • 1/2 tsp salt
  • 1/3 cup fat free shredded mozzarella cheese

Preheat the oven to 350 F. Combine the diced tomatoes (I like to quarter the toms and then slice even more) with 1 Tbsp garlic, egg whites, milk and liquid egg substitute. Next combine basil leaves, Parm, yogurt, the other tablespoon of garlic,  and s and p in a food processor. Pulse to begin the combine. Squeeze as much liquid as you can from the thawed spinach. Place half of the drained spinach in the processor and blend until fully pulverized and incorporated.

Whisk the basil-spinach pesto into your egg and tomato mix. Spray a tart pan heavily with non stick cooking spray and transfer egg mixture. Sprinkle the remaining spinach over top the uncooked eggs followed by the mozzarella. Bake for 40 to 45 min, rotating 180 degrees half way through baking. Slice and enjoy.

20160314_163033

Nutrition (1/8 of recipe):

Calories:82, Fat: 0.6g, Sat. Fat: 0.2g, Cholesterol: 2.9mg, Sodium: 386mg, Carbs: 7.4g, Fiber: 1.2g, Sugars: 3.3g, Protein: 9.8g

I sprinkled a bit more mozzarella on mine! Dad dolloped his with ricotta!

I don’t really know what differentiates a crustless quiche from a frittata ,but i don’t care as long as it tastes good. And if you’re new here or just haven’t figured it out, yes, I’m a fan of alliterations .

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An FYI For Your BMI

Facebook. I love it. I have reconnected with so many childhood friends because of this site. And I’m talking grade school.I have been able to reunite, catch up, and rebuild the friendships that I once had with these people. Some, like Rosemary (a banging hair stylist) and Katie (a teacher and Arbonne guru), I’ve known since I was FOUR!

bwbrk

Yes, those are knee pads. (Elsmere Skating Rink for my 7th Birthday)

bwbkids

Yes, those are Pokemon cards at one my birthday sleepovers.

My girlfriend Cecilia, like many of my girlfriends, are focused on, not only living a healthy lifestyle herself, but helping others to do the same. There is power in numbers. There is a ton of research proving that those who diet and/or exercise together, actually make the most gains, well weight loss, that is.

This week, I decided to join Cecilia, along with a few other folks, on a Clean Eating Week Challenge. She had posted this in the FB group, and with my love of veggies and recent soup-making addiction, no doubt I was going to tackle this one with a few Be Well tweaks.

Detox Chicken Soup

Inspired by Chicken Detox Soup

serves 8 (1 1/2 cup each)

  • 1 pound boneless skinless chicken breast
  • 2 quarts (8 cups) chicken broth, low sodium/ low fat
  • 1 large onion, chopped
  • 3 cups broccoli florets
  • 1 cup frozen peas and carrots
  • 2 cups chopped celery, leaves included
  • 1 jalapeno, deseeded and minced
  • 4 tsp dried parsley or 1/4 cup fresh parsley*
  • 2 heaping Tbsp garlic, minced
  • 3 tablespoons fresh shredded ginger
  • 1 tablespoon apple cider vinegar
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon ground turmeric
  • Salt and pepper, to taste

In a large sauce pot over medium heat, add the chopped onions, celery, ginger, and garlic, with 2 Tbsp water, and cover. Steam for 3-4 minutes. Then add the chicken breasts, broccoli, broth, apple cider vinegar, crushed red pepper, turmeric, salt, and pepper, and dried parsley* (if using).

Bring to a boil, lower the heat, cover and simmer for 20 minutes. Remove the chicken. Add the peas and carrots and fresh parsley* (if using) to the pot. Continue to simmer, covered, while, shredding the chicken breasts with two forks. Add the shredded chicken back into the soup and grub.

Nutrition (1/8 of recipe):

Calories:103, Fat: 2g, Sat. Fat: 0g, Cholesterol: 28mg, Sodium: 763mg, Carbs: 7g, Fiber: 2g, Sugars: 3g, Protein: 13g

Want to make it a clean Detox Chicken Noodle Soup? Spiralize some zucchini!!

Dad’s Response via text: What is this soup? Its delicious! We need to make a pot of this!

Sammy: Daddy, its a detox soup..

Dad: Its delicious.

What makes this soup soooooo detoxifying????

Onion: may lower blood pressure and limit cholesterol, as well as treat some digestive problems, while the extract can be used to reduce the appearance of scars and burns (1)

Broccoli:potassium promotes muscle growth, fiber and filling for dieters, lowers blood sugar, and Vit. K and calcium support bone growth (2)

Peas: low in fat, high protein and fiber, anti-inflammatory properties, decreases drastic insulin spike, and promotes healthy bones with Vit. K (3)

Carrots: Vit. A promotes vision, hair strength and growth, healthy skin, and assists the liver in flushing toxins (4)celery

Celery: high water content makes you hydrated and a good diet food, magnesium for good sleep, alkalines the body, Vit. A for eyes, and contains 2 pheromones that boost your arousal (Bow-chick-a-bow-wow) (5)

Side Note: Ever since I saw an episode of Good Eats on celery, I’ve been more observant to the flavors and uses of celery. Alton Brown noted multiple times how much flavor the leaves of celery contain, so I’ve made sure to always include them in my soups and stuffings.

Jalapeno: thermogenic, meaning it aides in fat and calorie burning, and reduces nasal congestion, in addition to its vitamins and antioxidants (6)

Parsley: not only for flavor and fragrance, but for a variety of skin and urinary tract repair (7)

Garlic: lowers blood pressure and cholesterol, and makes everything taste better (8)

Ginger: the mother of digestive aides and tummy soother, reduces symptoms of menstrual pain, and mild anti-inflammatory (9)

Apple Cider Vinegar: diabetic’s friend in that it has an almost anti-glycemic effect, blocking some digestion of starches (10)

Turmeric: anti-inflammatory and digestive aide (11)

Sources. See? I didn’t make that all up…

(1) http://www.webmd.com/vitamins-supplements/ingredientmono-643-onion.aspx?activeIngredientId=643&activeIngredientName=onion&source=1

(2) http://www.healthdiaries.com/eatthis/10-health-benefits-of-broccoli.html

(3) http://www.care2.com/greenliving/10-health-benefits-of-peas.html

(4) http://www.care2.com/greenliving/10-benefits-of-carrots.html

(5) http://www.care2.com/greenliving/11-super-health-benefits-in-just-1-celery-stalk.html

(6) http://www.healthdiaries.com/eatthis/6-health-benefits-of-jalapenos.html

(7) http://www.webmd.com/vitamins-supplements/ingredientmono-792-PARSLEY.aspx?activeIngredientId=792&activeIngredientName=PARSLEY

(8) http://www.webmd.com/vitamins-supplements/ingredientmono-300-GARLIC.aspx?activeIngredientId=300&activeIngredientName=GARLIC

(9) http://www.webmd.com/vitamins-supplements/ingredientmono-961-GINGER.aspx?activeIngredientId=961&activeIngredientName=GINGER

(10) http://www.webmd.com/diet/obesity/apple-cider-vinegar-and-health?page=2

(11) http://www.webmd.com/vitamins-supplements/ingredientmono-662-TURMERIC.aspx?activeIngredientId=662&activeIngredientName=TURMERIC

 

Does anyone else find the title to this post as humorous as I do?