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blakekitchen: EGG WHITE AND RED QUINOA QUICHE - CLEAN...

Sat, 01 Jun 2013 17:05:33 -0400

EGG WHITE AND RED QUINOA QUICHE - CLEAN EATING.

Ok you’ve waited for it, and it’s here. I’m about to go all cheerleader on the benefits of Red Quinoa seeds, and I make no apologies so get ready to get excited.

Can you give me an “R”?…
- naturally gluten free making them celiac friendly, yay!
- a complete protein which is super rare, yay!
- high in amino acids (ALL of them) yay!
- contains iron, yay!
- contains calcium, yay!
- contains fiber, yay!
- contains maganese, magnesium and nutritional copper, yay!
As if you can argue with that? Oh and it tastes pretty damn awesome. Yay!

OKAY OKAY!! I’ll get to the recipe now…

This makes 6 cupcake sized quiches.

2 slices of flat mountain rye bread, 1 slice each cut into 4 squares.
1/2 diced chicken, marinated in cajun pepper, 1/4 of a lime juice and parsley flakes.
5 egg whites plus 1 yolk. No more than 1 yolk per 5 egg whites though.
1/3 cup of pre prepared red quinoa*
1/2 cup of chopped up baby spinach.
1/2 cup of chopped up rocket.
1/2 a roma tomato, finely diced.
1 large tablespoon of cottage cheese. (i’m lactose intolerant and this amount is fine)

Pre cook the chicken in fry pan before you start and pre heat the oven to about 180 degrees celsius. Put the chicken aside and prep your quiche pots:

Get yourself a 12 space muffin tray, and carefully place two slices of the mountain bread in 6 separate cups in the tray, making sure none touch each other to make the crust of the quiche. I choose mountain rye bread over pastry because the health benefits are far greater and tastier then the popular use of pastry.

Separately whisk the egg whites, single yolk, quinoa seeds and cottage cheese in a jug and let settle.

Now evenly place the chicken into the quiche cups, topping with the tomato then the spinach and rocket. Once all even, VERY carefully pour the egg white mix into each quiche, making sure the whole quiche is full. At the bottom of the jug you’ll find the excess quinoa seeds and some cottage cheese, evenly spoon this on top of each quiche.

Now that your oven is ready, place the quiches in and let cook for about 10 - 15 minuets until the crust of the bread is golden brown but not burnt and the egg whites look solid.

Take the tray out of the oven and have some cooling racks at the ready (or a chopping board with baking paper over it is just as good) VERY carefully wiggle the quiches out of their cup one by one by getting hold of the lower layer of bread.
If any off the egg white mix has spilt over onto the tray you may need to carefully cut through it with a knife to set your quiches free.
Places quiches on the cooling tray for about half an hour to fully set.
Then enjoy!!

VEGETARIAN OPTION:
Replace chicken with mushrooms or zucchini, or both if you feel like being fancy!

* HOW TO PRE-PREPARE QUINOA:
Add 1 cup of red quinoa seeds to 2 cups of water, bring to the boil and then let simmer for 10 - 15 minutes stirring occasionally. Let it cool down, place in a container and store the rest in the fridge.

weddinginbarcelona: Tonight’s dinner.

Sat, 01 Jun 2013 17:05:18 -0400

weddinginbarcelona:

Tonight’s dinner.

The Sweaty Shrink: No Guilt Double Chocolate Mint Protein Shake

Sat, 01 Jun 2013 17:03:58 -0400

The Sweaty Shrink: No Guilt Double Chocolate Mint Protein Shake:

thesweatyshrink:

INGREDIENTS:

8 oz low-fat milk (skim or unsweetened rice, soy or almond milk)

1 scoop chocolate protein powder (about 1/4 cup)

2 tbsp 70% cacao powder

2 tbsp ground flaxseeds

15 fresh mint leaves (about 1 1/2 tbsp loosely packed)

5 ice cubes

INSTRUCTIONS:

In a blender, put milk,…

The Sweaty Shrink: Clean Reuben Sandwich

Sat, 01 Jun 2013 16:59:00 -0400

The Sweaty Shrink: Clean Reuben Sandwich:

thesweatyshrink:

INGREDIENTS:

4 slices rye bread

1 oz Jarlsberg Light cheese, sliced

2 oz low-sodium uncured lean ham, sliced

1 oz deli-fresh low-sodium turkey breast, sliced

COLESLAW

2 cups coarsely shredded white cabbage

1 1/2 cups coarsely shredded red cabbage

1/2 cup shredded carrots

1 tbsp…

The Sweaty Shrink: Clean Reuben Sandwich

Sat, 01 Jun 2013 16:58:52 -0400

The Sweaty Shrink: Clean Reuben Sandwich:

thesweatyshrink:

INGREDIENTS:

4 slices rye bread

1 oz Jarlsberg Light cheese, sliced

2 oz low-sodium uncured lean ham, sliced

1 oz deli-fresh low-sodium turkey breast, sliced

COLESLAW

2 cups coarsely shredded white cabbage

1 1/2 cups coarsely shredded red cabbage

1/2 cup shredded carrots

1 tbsp…

gettingahealthybody: That salmon is all I see.

Sat, 01 Jun 2013 16:07:42 -0400

gettingahealthybody:

That salmon is all I see.

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beautifulpicturesofhealthyfood: Nori veggie wrap - delicious,...

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beautifulpicturesofhealthyfood:

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