Receptor Fitness

a reformed diabetic talks about food, fitness training and life after diabetes

Prepare to Cook…

When I started eating more whole foods and less carbs and almost no grains, I realized there were things I would have to give up eating. One of the foods I thought I wouldn’t be able to eat again was quiche since it’s in a pie crust. Then blogger Norma mentioned crustless quiche (this had never occurred to me). She was kind enough to share her trick with me, so there’s a crustless quiche in the oven as I’m typing. And just to make it even better, reader Ginger gave me a 1/2 dozen fresh eggs from her backyard chickens. Yum!

Well. The quiche was a success! Recipe below.

1 cup shredded monterey jack cheese
(pepper jack might be good, too, for a little more kick)
1 cup shredded swiss cheese
8 slices bacon, cooked and crumbled or 1 cup or so of diced ham
3 scallions, thinly sliced
1 cup heavy cream or half-n-half
1/2 cup milk
4 eggs
1/2 tsp. salt
1/4 tsp. pepper
1/2 tsp. dry mustard

Preheat oven to 375°F. Mix the cheese, bacon and scallions in a pie plate. Throw everything else in a blender and process until smooth. Pour over the ingredients in the pie plate. Bake for 45 minutes. A knife stuck in the center should come out clean. Remove from the oven and let it sit for another 10 minutes to finish cooking. (If you’re vegetarian, you can leave the meat out and put in some veggies that will stand up to the baking—asparagus, broccoli, cauliflower, caramelized onions, etc.) You can adjust your favorite quiche recipe to go crustless by adding an extra egg and a little extra cheese. Add a salad full of veggies and you’ve got a great dinner.

Another challenge I’ve been having is what to eat for breakfast when the weather turns warm since I don’t eat cereal anymore and eating oatmeal in the summer is just not an option. And as much as I like eggs, I can’t eat them first thing in the morning. So this weekend I experimented with protein powder, fruit and milk. I came up with something that tastes pretty good and has 24g of protein to offset the carbs in it. You can use any type of frozen fruit and syrup flavor. The sugar-free syrup I used is made by DaVinci. Torani also makes a similar product. I use Designer Whey for the protein powder. I honestly haven’t tried any other brands since this one tastes so good and it only has 2g of carbs per serving.

Breakfast Smoothie
1 cup milk
1.5 scoops Designer Whey protein powder, French Vanilla
3/4 cup frozen peaches
Sugar-free Peach Syrup, to taste

Throw it all in a blender and blend until slightly lumpy or smooth—whichever you prefer. Since the fruit is frozen, you don’t need ice cubes, so the smoothie doesn’t get watery. (Next on the list to try will be strawberries with chocolate protein powder.)


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: