Tag: less

• Fantastic Flourless and Fast Quiche

  There is nothing like a beautifully made quiche.  The problem is, that flour crust.  Yes, it does make the quiche taste better, if it was made well.  That's a big if.  So often, the crust is anything but light and flakey. To be honest, 80 to 90% of the delicious flavor is coming from the other ingredients.

  So, after a little bit of experimenting, I've been able to come up with a crustless and therefore flourless quiche.  This is actually also low cal, low carb, low fat and low sodium!

  I like this for breakfast, brunch, lunch or dinner.   I may have it a half a dozen times in one week.  So, there is one thing I make ahead of time so that when I make the quiche, it takes about 3 minutes total. 

  Ahead of time:

  Microwave one 10  oz frozen package of chopped spinach* for 5 minutes. Drain.

  Microwave one large chopped onion in water for  3 minutes. Drain.

  Mix spinach and onion.  Refridgerate until needed for quiche.

  * you can alternatively steam fresh chopped spinach

  Quiche (this is for one serving):

  1 egg

  1/3 cup of cooked chopped spinach and onion mixture

  1 tsp. parmesan cheese

   Olivio Buttery Spray

  Using a microwavable cereal bowl, mix egg (whip) with a fork until blended (approx 15  seconds)

  Put chopped spinach and onion mixture in with egg, mix.

  Sprink parmasan cheese on top. 

  

  Cook on microwave high for 1 minute.  Check. 

  

   

  Turn over and optionally move to small microwavable plate.  Cook on high for up to 1 more minute.

  Spray with Olivio Buttery Spary (5 times).  Enjoy!

   

   

  February 8, 2013

  cal, calorie, calories, carb, crust, fast, fat, flourless, gluten, less, low, no, quiche, salt, sodium

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• A Better Bran Muffin

  

  Wheat bran has a lot of fiber.  And that is why I have always eaten Kelloggs All Bran and would make bran muffins.  Recently I have noticed that although I can eat food with gluten,  I do a lot better if I avoid wheat.      So, I have been experimenting with spelt and oat bran.  And I'm finding my body is a lot is a lot happier.  In a nutshell,  I don't bloat after eating spelt bread or oat bran cereal. Here's some fascinating details on the problems of wheat.   There are apparently many! 

  So, earlier this week, I thought I'd see if I could make a decent oat bran muffin which has both oat bran and spelt flour. 

  They came out great!  They actually have a consistency of a scone (especially during the couple hours after baking).  They even taste like scones!

  These are not overly sweet.  You could add some stevia (I really like the Truvia brand packets) if you'd like to address that.   Alternatively,  you could slice them in half,  toast them and spread some nice raspberry or blueberry  jam on them. 

  

  I will warn you some of the ingredients, about 4 in all,  are a little different- oat bran, whole grain spelt flour, Celtic Salt, and Black Mission Figs.   But, all of them, you can get at a Whole Foods market.  And, once you have these ingredients in the house, it will be much easier to make these  the next time.

  1 1/2 cups whole grain spelt flour

  1 1/2 cups oat bran

  1 1/2 tsp baking soda

  1 1/2 tsp baking powder

  1/4 to 1/2 tsp Celtic Salt

  3 tablespoons real maple syrup

  12 to 14 (dryed) Black Mission Figs  cut up into small pieces

  4 tablespoons olive oil

  1 egg

  1 cup unsweetened applesauce

  Preheat oven to 400 degress.

  Mix all dry ingredients together in one bowl until well blended.  Mix all wet ingredients together in another bowl until well blended.  Pour wet mixture into dry mixture.  Stir as little as possible, just enough to have wet mixture absorbed by dry mixture. 

  Spray 12 muffin tin cups with non-stick cooking spray. Put slightly rounded 1/4 cup of batter into each muffin tin cup.

  Bake for 15 minutes.

  Enjoy!

  

   

   

   

  December 21, 2012

  All Bran, Celtic Salt, fiber, flour, gluten, kelloggs, less, muffin, muffins, oat bran, problems, spelt, wheat, whole

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