Zoned Crustless Quiche Breakfast
2 whole eggs (2 blocks protein)
4 egg whites (2 blocks protein)
(OR substitute 1 cup egg substitute for egg whites and whole egg)
2 oz skim mozzarella (2 blocks protein)
1 1/2 cups chopped portabella or button mushrooms (1/2 carb)
1/2 cup chopped onion (1/2 carb)
1 clove garlic, minced
1/2 cup frozen spinach (thawed and drained) (1/2 carb)
3/4 cup chopped tomato (1/2 block carb)
(OR use other vegetables equaling 2 blocks carb)
6 macadamia nuts, crushed (6 blocks fat)
Basil, parsley, salt and pepper to taste
2 apples, sprinkled with cinnamon (4 blocks carb)
Directions:
Use nonstick mini bread loaf pans or coat each with a little vegetable spray. (I made it in a casserole dish and just divided it in 2)
Layer vegetables in two mini bread loaf pans. Layer half the cheese on top of each loaf.
Beat eggs and add seasonings. Pour one-half of the eggs over each pan and sprinkle with macadamia nuts.
Bake at 350 for 30 minutes or until brown on top.
Makes two mini quiches, each with 3 blocks protein, 3 blocks fat and 1 block carbohydrate.
Remark: Serve two, 3-blocks meals.
Eat one with an apple and cinnamon for a 3 block complete breakfast. (also an ovo-lacto vegetarian meal).
Friday, July 17, 2009
Wednesday, July 15, 2009
Blueberry Pancakes
Inspired by my recent stay at the Captain's Inn B&B in Moss Landing, Ca, I found this recipe for Zone appropriate pancakes! The innkeeper made these amazing high protein blueberry custard pancakes! I hope these are close!
Blueberry Ricotta Pancakes
1/2 cup whole-wheat pastry flour
1/4 cup plus 2 tablespoons all-purpose flour
1 teaspoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon freshly grated nutmeg
3/4 cup part-skim ricotta cheese
1 large egg
1 large egg white
1/2 cup nonfat buttermilk
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
2 teaspoons canola oil, divided
3/4 cup fresh or frozen (not thawed) blueberries
1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest.
Makes 4 servings, 2 pancakes each
238 calories; 8 g fat (3 g sat, 3 g mono); 68 mg cholesterol; 30 g carbohydrate; 12 g protein; 3 g fiber; 334 mg sodium; 128 mg potassium.
Nutrition bonus: Selenium (24% daily value), Calcium (16% dv).
Zone-ing? This recipe contains almost 3 full blocks of fat, just shy of 2 blocks of protein, and 3 blocks of carbs. To make it a perfect 3 block meal, add 1 oz of turkey sausage on the side for your protein, and an almond.
Blueberry Ricotta Pancakes
1/2 cup whole-wheat pastry flour
1/4 cup plus 2 tablespoons all-purpose flour
1 teaspoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon freshly grated nutmeg
3/4 cup part-skim ricotta cheese
1 large egg
1 large egg white
1/2 cup nonfat buttermilk
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
2 teaspoons canola oil, divided
3/4 cup fresh or frozen (not thawed) blueberries
1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest.
Makes 4 servings, 2 pancakes each
238 calories; 8 g fat (3 g sat, 3 g mono); 68 mg cholesterol; 30 g carbohydrate; 12 g protein; 3 g fiber; 334 mg sodium; 128 mg potassium.
Nutrition bonus: Selenium (24% daily value), Calcium (16% dv).
Zone-ing? This recipe contains almost 3 full blocks of fat, just shy of 2 blocks of protein, and 3 blocks of carbs. To make it a perfect 3 block meal, add 1 oz of turkey sausage on the side for your protein, and an almond.
Saturday, July 04, 2009
Independence Day Banana Pudding!
What celebrates independence like banana pudding? Nothing! Not healthy or Zone in any way, shape, or form, but totally yum!
From the talented Paula Deen (and yes, it contains a stick of butter)!
Ingredients
3/4 cup sugar
2 tablespoons cornstarch
3 cups milk
4 egg yolks
1 teaspoon vanilla extract
2 ounces (1/2 stick) butter
3 medium bananas, sliced
1 (12-ounce box) vanilla wafers
For the meringue topping, optional:
3 egg whites
1/4 teaspoon cream of tartar
1/4 cup sugar
Directions
Mix together sugar and cornstarch and slowly add milk. This should be cooked in the top of a double boiler, but you can cook it over low to medium heat, stirring constantly until it thickens--do not leave it unattended. Slightly beat egg yolks and temper with a small amount of the hot custard; stir well. Add egg mixture to custard pot and cook 2 more minutes. Remove from heat and add vanilla and butter. Let cool. In a 9 by 9-inch oven proof baking dish, alternate pudding, bananas, and wafers, beginning with pudding and ending with pudding. Add topping, if desired.
For the meringue topping, if using:
Beat egg whites and cream of tartar until soft peaks form. Gradually add sugar until stiff peaks form, then spread onto top of pudding mixture. Bake until golden brown.
**I recommend doubling the custard recipe! **
Start with sliced bananas (dip in lemon juice to avoid browning)
Make and cool the custard
Another reason I love the stand alone mixer: perfect meringue!
Bake to brown! YUM!
From the talented Paula Deen (and yes, it contains a stick of butter)!
Ingredients
3/4 cup sugar
2 tablespoons cornstarch
3 cups milk
4 egg yolks
1 teaspoon vanilla extract
2 ounces (1/2 stick) butter
3 medium bananas, sliced
1 (12-ounce box) vanilla wafers
For the meringue topping, optional:
3 egg whites
1/4 teaspoon cream of tartar
1/4 cup sugar
Directions
Mix together sugar and cornstarch and slowly add milk. This should be cooked in the top of a double boiler, but you can cook it over low to medium heat, stirring constantly until it thickens--do not leave it unattended. Slightly beat egg yolks and temper with a small amount of the hot custard; stir well. Add egg mixture to custard pot and cook 2 more minutes. Remove from heat and add vanilla and butter. Let cool. In a 9 by 9-inch oven proof baking dish, alternate pudding, bananas, and wafers, beginning with pudding and ending with pudding. Add topping, if desired.
For the meringue topping, if using:
Beat egg whites and cream of tartar until soft peaks form. Gradually add sugar until stiff peaks form, then spread onto top of pudding mixture. Bake until golden brown.
**I recommend doubling the custard recipe! **
Start with sliced bananas (dip in lemon juice to avoid browning)
Make and cool the custard
Another reason I love the stand alone mixer: perfect meringue!
Bake to brown! YUM!
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