Gluten-free Banana Protein Pancakes

 

Ingredients:

• 1 cup rolled oats
• 2 eggs
• 1 banana

Directions:

1. Put oats in blender for about 15 seconds to create oat flour.
2. Add in eggs and banana and continue blending for another 15-20 seconds
3. Cook on skillet as normal pancakes, flipping about half way through (these pancakes won't "bubble" the same way regular ones do, so don't wait too long to try to flip).
4. Serve warm topped with pure maple syrup, nut butter, honey, yogurt, berries... or whatever you like!

This idea was shared with my by my friend, Carla, and has been a favorite for our family!  The kids LOVE them and I can't get over how filling they are.  I use this batch to make 12 small pancakes, it could easily be cut in half or doubled depending on the number of folks you are feeding.  Enjoy!

Crustless Quinoa Quiche

This crustless quinoa (pronounced keen-wah) quiche is wonderful for breakfast, brunch, lunch or dinner. It is equally enjoyable cold or hot.

It is super easy to throw together because you don't even have to make the crust - and trust me when I say you won't even miss it! The texture is fabulous and the flavors incredible, with none of the guilt of "normal" quiche (heavy cream to make the crust and a fat laden pie crust).

Nutritionally speaking, quinoa is a super food. It has an almost perfect ratio of carbohydrates, proteins and fats. Quinoa has been described as one of the best sources of protein you can get from a plant source. Quinoa is also considered to be a complex carbohydrate and provides the body with daily fiber, antioxidants and vitamins such as magnesium, iron, copper, phosphorus and B2. Quinoa is also gluten free.

Quinoa can be used as a direct substitute for rice, potatoes, or even pasta. It has a slight nutty flavour and  a unique texture.

One of the reasons I love quiche is because it has the flexibility of a stir-fry.  You can empty out your veggie bin and get creative with your spices.  You can throw in whatever strikes your fancy!

Ingredients:

• 6 eggs
• 3/4 cup plain greek yogurt (I used non-fat)
• 1/8 t sugar
• 1/8 t salt
• 1/8 t pepper
• 1/8 t nutmeg
• 1/4 t cayenne pepper
• 1 heaping T fresh basil, finely chopped
• 1/2 cup quinoa
• 1 cup water
• 4 mushrooms, thinly sliced
• 1/2 cup chopped broccoli florets or asparagus spears (or both!)
• Optional: 4-6 slices bacon or turkey bacon
• 1/2 cup parmesan cheese, grated
• butter or oil for cooking (I used butter)

Directions:

1. Preheat the oven to 350 and grease a pie plate with butter or oil. 
2. Rinse the quinoa, add to a saucepan and then cover with the water. Bring the water to the boil and then reduce to a simmer and cook until all of the water has been absorbed (15-20 min.) and the quinoa is cooked. 
3. Whisk the eggs with the Greek yogurt until frothy. Add the spices, veggies, parmesan cheese, cooked quinoa, and mix until well combined. Pour the mixture into the greased quiche dish.
4. Cook for approximately 45 minutes until golden.

I have played with this recipe a handful of times now and have enjoyed it each and every time!  I have tried it with asparagus, broccoli, red pepper, spinach, turkey bacon, onion, garlic... all kinds of different ways and with different spice combinations.  I love how this quinoa sets up and the texture is fabulous.  Emma requests to eat this for breakfast and even for dinner!  I am a seriously quiche lover and I love this healthier version!

Emma's Famous Bacon, Mushroom, and Basil Quiche

Ingredients:

• 1 pie crust (9 in.), uncooked (for a time-saver, you can use a store bought crust)
• 1 T melted butter
• 6-8 slices of cooked bacon (low fat?  try turkey bacon)
• 4 mushrooms, washed and sliced
• 1 1/2c grated cheese divided (jack, cheddar, swiss, pepperjack or combo)
• 1 heaping T finely chopped fresh basil
• Basil leaves for garnish
• Basic custard recipe:
• 4 eggs
• 2 c heavy cream (for lower fat recipe, use milk)
• 1/4 t cayenne pepper
• 1/8 t salt
• 1/8 t pepper
• 1/8 t sugar
• 1/8 t nutmeg

Directions:

1. Preheat oven to 400 degrees.
2. Place crust in a 9 inch pie pan and brush bottom and sides of crust with melted butter.
3. Sprinkle a handful of grated cheese over the crust (enough to cover).  Layer the sliced mushrooms, bacon, and basil.  Finish with remaining cheese.
4. Whisk together the ingredients for the custard until well mixed.  Pour over the bacon and mushroom filling.  Add 6-8 whole basil leaves on top for garnish.
5. Bake at 400 degrees for 10 minutes.  Reduce heat to 325 degrees and bake for additional 40 minutes or until center is set.

This is a slightly modified recipe from Marilyn Blair (Sweetie Pie Cafe).  I made it to take to my dad and step-mom for dinner. Emma made another quiche along side me for our family's dinner.  We had so much fun making it together and were excited with the end result! We will definitely be treating dinner club to this delicious meal!  The recipe below was shared by Laura Ketcham-Duchow as a lower fat alternative that works great for quiche (not pie) and is very easy to make!

makes one 9-inch quiche crust

Prep Time: 5 mins
Total Time: 50 mins
2 cups flour
1 teaspoon salt
1/2 cup olive oil
1/2 cup ice water

Whisk together salt and flour.
Whisk oil and water to thicken and emulsify the oil.
Pour into flour and mix with wooden spoon or spatula.
Roll out large enough to overhang a 9” pie plate by about 1/4 to 1/2 inch.
Tuck overhang under evenly around the pan.
Crimp the edges.
Fill with quiche mixture and bake at 400F until done--about 45 min.

This recipe is not suitable for baked pie crust shells. It makes a nice, flaky crust that's suitable for everyday use in savory recipes.

Chinese Chicken Fried Rice

Ingredients:

• 1/2 tablespoon sesame oil
• 1 yellow onion
• 2 tablespoons low-sodium soy sauce
• 2 large carrots, diced
• 3 stalks celery, chopped
• 1 large red bell pepper, diced
• 3/4 cup frozen sweet peas
• 1 1/2 pounds cooked, cubed chicken meat
• 4 cups cooked brown long grain rice
• 1/2 teaspoon Chinese Five Spice seasoning
• 2 eggs, scrambled
• 1/3 cup low-sodium soy sauce

Directions:

1. Heat oil in a large skillet over medium heat. Add carrots and onion to saute until semi-soft, then add celery, bell pepper, frozen sweet peas, Chinese Five Spice, and 2 tablespoons soy sauce and stir-fry for 5 to 6 minutes.
2. Stir in cooked, cubed chicken and stir-fry another 5 minutes. Then add rice and stir thoroughly.
3. Finally, stir in scrambled eggs and 1/3 cup soy sauce, heat through and serve hot. 

NOTES:  In the original recipe from allrecipes.com, the reviews suggested adding the Chinese Five Spice seasoning for more flavor.  I'm so glad I did - it's a blend of cinnamon, anise, fennel, ginger, clove, and licorice root = delish.  I adapted the recipe only a tiny bit to make it healthier (lower sodium + sub brown rice).  Additionally, you must know that the prep for this takes a LONG time.  Even though I bought pre-cooked chicken breasts from my local deli, chopping the veggies and chicken for this dinner club meal took 2.5 hours.  Actual time cooking took a bit less than 30 minutes.  I tripled the recipe above for dinner club.  If you're only making this for a group of 4 or less, prep time will probably be cut by 1/3.  Further, brown rice is awesome and wholesome for this recipe, but is best if steamed in a rice cooker.  Use the least amount of water called for considering the quantity of rice you're steaming, because the fried rice is supposed to be "dry" not sticky.

I served this with chopped cashews, chopsticks and fortune cookies :).

Breakfast Frittata

Recently we attended a festive Christmas brunch with lots of our healthy triathlete friends.  I wanted to bake a breakfast treat that is delicious and nutritious for my friends, so I thought of this tried and true frittata recipe.  

Ingredients:

1 pound ground turkey, beef or breakfast sausage (your choice)
1 teaspoon parsley
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon rosemary
1/2 cup fresh, chopped cilantro
non-stick olive oil spray
18 eggs
4 oz. can of diced green chilies, drained
1 zucchini, diced
8-10 mushrooms, diced
1 large baking potato, diced
1 + 1/4 cup colby/jack cheese, shredded
1 cup cheddar cheese, shredded

Directions:

Preheat oven to 350 degrees.

Spray skillet with olive oil and add ground turkey, herbs and spices.  Cook until ground turkey is browned, set aside to cool.

Beat all 18 eggs, add green chilies, zucchini, mushrooms and potato.  Whisk together and add colby/jack cheese.  Finally, add the browned ground turkey to the egg mixture.

Spray 9 x 13 glass baking pan with olive oil.  Pour the egg mixture evenly into baking dish and top with a cup of cheddar cheese.  Cover the pan with foil and bake for 1:10.