23
Jul
12

SuperFood Kale & Shrimp Quiche

Greetings & Salutations! I was looking for a healthy and super-easy-convenient meal to make, store, grab and go. I felt a quiche would encompass all these, plus taste great. Gosh I love it when I’m right!

Here’s what you need:
- 9 inch pie crust shell, crust included
- 8 large eggs
- 1/4 cup milk (I used almond milk ;-) )
- 1 tsp nutmeg
- 1 cup shredded mild cheddar/ jack cheese
- 1/2 cup Munster cheese shredded
- 1 1/2 cup salad shrimp
- 3 cups Kale (washed & picked)
- 1/2 cup chopped onion
- 1/4 cup extra virgin olive oil
- 2 tsp garlic powder
- salt & pepper to taste

Do this:
- preheat oven to 350.

- lay pie crust in pie pan if not purchased as one.

- layer bottom of pie crust with mild cheddar/jack shredded cheese, set aside.

- mix together shrimp, kale, onions, garlic powder, and oil, seasoning with salt and pepper to your taste.

- top above mixture on to cheese covered pie shell.

- top mixture with Munster cheese.

- mix well eggs, milk, and nutmeg and pour on pie shell mixture coating evenly as possible.

- place in the oven and let bake for approximately 30-40 minutes, or until the middle is firm.

*kale greens will sit up in the pie and may not be completely covered by egg, this is normal, and gives a nice effect.

*feel free to sub krabmeat or crabmeat for salad shrimp.

Enjoy!

Make It A Great Tasting Day!

20120723-122752.jpg

23
Jul
12

SuperFood Kale & Shrimp Quiche

20120723-122752.jpg

Greetings & Salutations! I was looking for a healthy and super-easy-convenient meal to make, store, grab and go. I felt a quiche would encompass all these, plus taste great. Gosh I love it when I’m right!

Here’s what you need:
- 9 inch pie crust shell, crust included
- 8 large eggs
- 1/4 cup milk (I used almond milk ;-) )
- 1 tsp nutmeg
- 1 cup shredded mild cheddar/ jack cheese
- 1/2 cup Munster cheese shredded
- 1 1/2 cup salad shrimp
- 3 cups Kale (washed & picked)
- 1/2 cup chopped onion
- 1/4 cup extra virgin olive oil
- 2 tsp garlic powder
- salt & pepper to taste

Do this:
- preheat oven to 350.

- lay pie crust in pie pan if not purchased as one.

- layer bottom of pie crust with mild cheddar/jack shredded cheese, set aside.

- mix together shrimp, kale, onions, garlic powder, and oil, seasoning with salt and pepper to your taste.

- top above mixture on to cheese covered pie shell.

- top mixture with Munster cheese.

- mix well eggs, milk, and nutmeg and pour on pie shell mixture coating evenly as possible.

- place in the oven and let bake for approximately 30-40 minutes, or until the middle is firm.

*kale greens will sit up in the pie and may not be completely covered by egg, this is normal, and gives a nice effect.

*feel free to sub krabmeat or crabmeat for salad shrimp.

Enjoy!

Make It A Great Tasting Day!

21
Jun
12

Essential Foods for Runners from ‘Runner’s World’

I’m a runner, and I love to eat.  So it’s important for me to eat right to enhance my runs.  And there’s no better place to get my info than from the gurus that know it best, Runner’sWorld!

http://www.runnersworld.com/topic/0,7122,s6-242-300-0-0,00.html

Stack Your Hand
The right ingredients turn a humble sandwich into a nutrient-packed meal.

Advertisement
 

Good-Bye Gluten?

Good-Bye Gluten?
What runners need to know before giving up wheat.
Meaty Issues

Meaty Issues
Protein-rich red and dark meats can boost your health and strengthen muscles.

 

Click here to find out more!
Sunny Side Up
Sunny Side Up
Why eggs are one of the best foods for runners.
Rush Hour

Rush Hour
Get in and out of the kitchen pronto with healthy, runner-friendly meals.
 
Top Seeded

Top Seeded
Need a power boost? Toss these gems into your next meal.
Quiz: Your Food and You

Quiz: Your Food and You
How do you and food get along? This non-scientific true-false quiz will help you get a handle on your relationship with food.
 
Eating White

Eating White
Miss summer’s colorful bounty? These 10 foods pack plenty of nutritional punch despite their light hues.
Honey Do

Honey Do
The sweet stuff boosts your running—and health.
 
Natural Defense

Natural Defense
The best foods to protect your body from damage caused by running.
Make It To Go

Make It To Go
Portable meals for time-pressed runners.
 
Runner-Friendly Munchies

Runner-Friendly Munchies
Runner-friendly munchies satisfy your cravings and have healthy benefits too.
To Eat Or Not To Eat (Before A Run)? (video)

To Eat Or Not To Eat (Before A Run)? (video)
A reader asks “Does running on an empty stomach speed up weight loss?” See Joanna’s surprising answer.
 
All You Can Eat

All You Can Eat
If you boost your activity, you need to boost your intake of key nutrients. Here’s how to do it right.
Power Picks

Power Picks
Foods that deliver crucial nutrients for runners.
 
The Perfect Diet

The Perfect Diet
Eating the right mix of meat and veggies may be the key to running—and living—well.
The Healthy Runner's Diet

The Healthy Runner’s Diet
Follow these six rules for a healthy, whole-foods eating plan designed just for a runner like you.
 
Cereal for Runners

Cereal for Runners
Hot or cold, day or night, cereal is the perfect runner’s fuel, as long as you choose wisely.
8 Healthier Food Picks

8 Healthier Food Picks
To stay healthy and run strong, you need to make the right food choices.
 
Design Your Running Diet

Design Your Running Diet
Which foods help your running? Which don’t? A guide to devising the right eating plan
Foods That Boost Energy

Foods That Boost Energy
Whether you’re injured or just tired, these foods will help you bounce back fast


See All Articles in Essential Foods

Make it a Great Tasting Day!

10
Jun
12

Georgia Peach Shrimp Tacos

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This simple yet delicious creation was born on a Saturday afternoon after visiting the ol’ local Farmer’s market. Five (5) simple ingredients- one amazingly delicious taco. Enjoy!!

GPS Tacos:

- 1 lb grilled spicy shrimp
- 4 fresh peaches- chunky chopped
- soft tortillas
- pkg of queso fresco (Mexican crumbling cheese)
- Green Goddess dressing
- cilantro (optional)

Do this:
- toast tortillas in oven or on top of the stove
- drizzle dressing onto tortilla
- cut grilled spicy shrimp into thirds and lay on dressing topped tortilla (dressing acts as an adhesive)
- add chopped peaches
- crumble on queso fresco and cilantro

So delicious!

Make It A Great Tasting Day!

04
Jun
12

Blue Cranberry Cheese Spread….

ImageImage

Hello fellow foodies!

I was playing around in the kitchen Memorial Day weekend and came up with this delicious recipe.  Funny thing is, I was originally putting together my faithful cracker topper standby which is my goat cheese & herbs spread until I realized I was out of goat cheese and WAS NOT going back to the madhouse which was he grocery store.  So I began to brainstorm and combined what I felt for that day in my new spread- STRONG but sweet!

This spread is perfect to pack for a picnic, relaxing on the deck/porch, and of course as a dinner party starter.  But please don’t forget the ‘white’- WINE that is!  Pairs perfectly with a chilled Chardonnay, Riesling, and/or Moscato Asti.

Enjoy!

 Blue Cranberry Cheese Spread

-       1  8oz. pkg low-fat cream cheese

-       1/3 cup blue cheese crumbles (more/less depending on how strong you like it)

-       1 tbsp honey

-       ½ cup dried cranberries

-       1/3 cup dried chives

-       2 tbsp extra virgin olive oil

-       Salt/pepper to taste

*Mix all ingredients together and eat immediately or let chill in the fridge for about an hour to let ingredients marry more.  Can be made in advance as flavor gets better the longer it keeps J

*Use a mild/plain cracker or toasted baguette as not to conflict the strong flavor of the cheese (water cracker, plain whole wheat, triscuit, etc.).

Make it a Great Tasting Day!

26
Jan
12

Eating tips for runners!

Mornin’ all!  Whenever I’m in need of superb running advice I immediately turn first to Runner’s World.  Their magazine and online site encompass the ideal fundamentals and necessities when it comes to being ‘your best runner’.  It’s not always about being the fastest as much as it is about feeling your best and being at your optimal healthy best!  So here are some GREAT buliding blocks if you ever wondered what you should be eating before and after your runs for you to feel good and be good to your body:

 
 
The Pack Rules: Eating and Drinking
 
 
 
Runner’s Diet

The Pack Rules: Eating and Drinking

Essential advice from runners and readers.By Yishane LeeImage by David BrinleyFrom the November 2008 issue of Runner’s World 

 

1. EAT BEFORE 

If you’re heading out for an hour or more, you need some fuel at least 30 minutes before you run. “I generally go with the three-to-one carbs-to-protein ratio,” says Anna Wood of New York City, who likes whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat help it last. “Peanut butter settles well in my stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts,” says Jenny Jensen of Redmond, Washington. Other favorite boosts are honey on toast, oatmeal, bananas and peanut butter, fruit and nuts, granola, and energy bars. 

When I run, I plan out the snack I’m going to eat after I’m done.” -Liz Lawrence Atasacadero, California

2. OR SIP SOMETHING 

If you’re rolling out of bed, not starving, and only going for a few miles, you probably don’t need anything more than a few sips of whatever gets you going. “As an early morning runner, I rarely eat, but I always have several cups of coffee,” says Erik Petersen of Eugene, Oregon. Good choice, since numerous studies have shown that caffeine boosts performance during exercise. Dennis Ang of Hong Kong likes a prerun Red Bull, while Jordan Paxhia of Brookline, Massachusetts, drinks Emergen-C. “If I run in the morning, a Diet Coke is a must!” says Lisa Allison of St. Louis Park, Minnesota. 

3. CARRY CANDY 

You’ll need to refuel on the run if you’re going out for longer than 75 minutes. “I carry jelly beans and water for runs over 13 miles,” says Lisa Allison of Minnesota. Jane Cullis of Toronto prefers gummy bears, while Sarah Dreier of Appleton, Wisconsin, is a Swedish Fish fanatic. Like candy, GUs, Sport Beans, Shot Bloks, gels, and energy bars all provide easily accessible carbs. “Dried fruits and raw nuts add salt and sugar and they’re calorically dense, so I don’t have to carry many!” says Kristin Field of Corona, California.

4. DRINK WHILE YOU’RE OUT 

For runs less than 45 minutes, water is enough. Hour-long runs require replenishing with carbs as well as electrolytes, and sports drinks do the trick. “I drink half water and half Gatorade,” says Wendy Cohen of El Cajon, California. “I sip small amounts every 15 minutes.” Eric Bubna of Andover, Minnesota, finds out what drink will be served at his upcoming races and practices with that. “It’s important for your body to get used to it,” he says. To go hands-free, use a fuel belt, stash bottles along your route before your run, or map a course that goes by water fountains or convenience stores. 

5. RUN TO THE FRIDGE 

Postexercise, aim to refuel within the “glycogen recovery window” of 30 to 60 minutes, says Len James of Savannah, Georgia. It’s when your body most needs the nutrients in order to repair muscle tissue and replace glycogen stores. “I try to eat immediately after I run, usually a good mix of protein and carbs,” says Christian Taylor of New Holland, Pennsylvania. Jack Genovese of Amherst, New York, likes pancakes and a Slim Fast. “I go with what I am craving, which is mostly carbs with a little fat and protein, like a smoothie with banana, berry, honey, and soymilk, and half of a tuna sandwich,” says New York’s Anna Wood. “Eating properly makes me functional for the remainder of the day,” says Ricardo J. Salvador of Battle Creek, Michigan.

6. POUR CHOCOLATE 

“After a half-marathon or longer, I can’t eat right away,” says Bill Kirby. “My wife hands me a cold bottle of chocolate milk that I immediately down.” A 2006 Indiana University study found that low-fat chocolate milk, with its optimal carbs to protein ratio, was just as effective as Gatorade at speeding recovery after exercise. And it doesn’t have to be cold. Brooklyn, New York, chocolatier Jacques Torres drank his own hot chocolate at mile 20 of the New York City Marathon in 2002. “When people smelled it, they all wanted some,” he says. Smoothies and protein shakes are good options, too. “I go for Carnation Instant Breakfast, which has quick carbs, protein, and vitamins,” says Chris Mateer of Webster, New York. 

7. CARB UP 

Any complex carbohydrates you enjoy are a good choice the night (or day) before a race, long run, or hard workout. “My favorite meal the night before a marathon is pizza because it’s loaded with carbs and protein. I did this before my first marathon, and it’s been a tradition since,” says marathoner Bryan Krasovskis of Niagara Falls, Ontario. “I notice a difference when I get quality carbs-complex carbs and nutrient-dense carbs like veggies,” says Dreier.

8. BE WARY 

Meat, dairy, high-fat foods, and fiber too close to your effort may make you just run to the porta-potty. “When I eat meat before I run, it tries to make its way back up,” says Carlo de la Rama of Jersey City, New Jersey. “For afternoon runs, I’ll avoid dairy, meat, and fiber, like apples, at lunchtime,” says Rosemary Walzer of Milwaukee. “Fiber found in whole wheat makes you have to go to the bathroom,” says Michael Borodynko of Sewell, New Jersey. “Too much fatty food of any sort gives me gastric problems for the next few days, so I get most of my fat from almonds, avocados, and the occasional chunk of cheese,” says Lena Warden of Albuquerque. “Steer clear of burritos,” says Megan Lacey of Walla Walla, Washington, who learned the hard way.

“I train hard, so why not enjoy a piece of cake here and there?” -Avery Adams Georgetown, Kentucky

9. BE BORING 

“I stick with what I know, and I do not try new food items before a workout or race,” says Henry Tong of Union City, New Jersey. “It’s all about avoiding cramps while maintaining fuel and minerals,” says R.O. Bonacquisti III. If you do try something new, just make sure it’s healthy. Olympic marathoner Deena Kastor ate low-fat, high-carb Chinese food the night before winning the 2008 Olympic Marathon Trials in Boston. “My husband got take-out from P.F. Chang’s,” she says. “I’d never eaten Chinese food the night before a race. And he said, ‘Well, you are trying to make the team for Beijing.’”

10. THEN HAVE FUN 

“After a torturous long run, the best reward for me is a cheeseburger and an ice-cold beer,” says Daniel Guajardo of Austin, Texas. Finishing a marathon means 12 ounces of premium Japanese Wagyu beef for Dennis Ang of Tai Koo Shing, Hong Kong. “I reward myself with a few adult drinks after races. When you train for months, you deserve them,” says Josh Boots of Cedar Rapids, Iowa. Julia Weisenborn of Bowling Green, Ohio, goes for ice cream. “Any kind,” she says. “Large amounts.” 

Carb Faves

Pasta 44%
Rice 9%
Bagel 11%
Energy bar 3%
Cereal 17%
Beer 16%

Based on 4,034 respondents on runnersworld.com

Make it a Great ‘Eat-right-when-you-run’ Day!

09
Sep
11

Running to…Stuffed Shells with Artichokes

Since I’ve recently started taking running serious, I’m educating and conditioning myself to properly fuel up for my runs.  I have heard over and over that good carbs allow you to sustain during a runs but I struggle so with this because of my ‘weight’ phobia as it relates to consuming PASTA!  The mere word sounds indulgently cozy, warm, gooey, filling and HEAVY! 

Well, Prevention online is attempting to change my mind about the pasta world.  Small changes like switching to a lighter cheese and choosing whole grain instead of white enriched can not only make a difference in smarter eating but also add more textures and layers of flavor to your food.

Try these Stuffed Shells w/ Artichokes and let me know what you think!

Stuffed Shells with Artichokes

 

Be smart about cheese Replace full-fat kinds with reduced-fat versions, and choose lighter types when possible: The switch from part-skim ricotta to 1% cottage cheese saves 90 calories and 8.5 g of fat per 1/2 cup–while maintaining creaminess.

Time: 55 minutes
Servings: 8

24 jumbo pasta shells (6 oz)
1 tsp extra virgin olive oil
8 oz sliced mushrooms
1 can (14.5 oz) no-salt-added diced tomatoes
1 can (14 oz) artichoke hearts (packed in water), drained and coarsely chopped
1 pkg (10 oz) frozen spinach, thawed and squeezed dry
1 1/2 c 1% cottage cheese
2 med carrots, shredded
1/2 tsp dried thyme
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1/2 c shredded reduced-fat mozzarella cheese (2 oz)

1. Preheat oven to 400°F. Prepare pasta per package directions (reduce cooking time by 2 to 3 minutes).

2. Heat oil in large nonstick skillet over medium-high heat. Add mushrooms. Cover and cook, stirring occasionally, about 5 minutes. Add tomatoes (with juice) and artichokes. Cover and simmer 4 minutes.

3. Combine remaining ingredients except mozzarella in large bowl. Fill shells with mixture and divide among 8 individual baking dishes coated with cooking spray. Spoon desired amount of sauce over each. Cover loosely with foil and bake 20 minutes. Sprinkle with cheese and bake uncovered 10 minutes or until bubbly.

Nutritional Info Per Serving 176 cal, 14 g pro, 25 g carb, 3 g fiber, 3 g fat, 1 g sat fat, 5 mg chol, 385 mg sodium

This version has…
52% fewer calories
50% more fiber
87% less fat
61% less sodium
95% less cholesterol
than a traditional version

Make it a Great Pasta Tasting Day!




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