Baby Quiche

Ingredients

Olive oil spray

½ cup chopped sweet onion

2 clove garlic

2 ounces sliced mushrooms

1 bag baby spinach

2 ounces (about 2 slices) nitrite free turkey bacon

2 cups egg substitute

1/3 cup fat free milk

2 teaspoons Dijon mustard

2 ounces (3/4 cup) finely shredded all-natural, low-fat Cheddar cheese

Ground pepper and salt to taste(not included in nutrient analysis)

Garnish (optional)

Minced green onion

Top of Form

Bottom of Form

Preparation

  1. Preheat the oven to 375F. Lightly coat the cups of a standard non-stick muffin tin with spray.
  2. Lightly coat a small non-stick frying pan with olive oils spray and place over medium high heat. Add onion, garlic and bacon to cook for 4-6 minutes or until onions are translucent and bacon is firm. Remove pan from heat and set aside.
  3. Combine egg whites, milk, mustard, salt and pepper in a mixing bowl. Combine while incorporating air for one minute and set aside.
  4. Combine the cheese with the onion, bacon, mushroomspinach and garlic mixture in each tin. Place about a heaping teaspoon in each. Next pour the egg mixture into each cup till they are at least ¾ full.
  5. Place a small pinch of shredded cheese on top of each quiche.
  6. Back for 20-22 minutes, or until the insides are completely cooked (you can no longer coat a knife when it is inserted into the center of the quiche.
  7. Finish cooking for 1-2 minutes on the top rack under the top heating element so that the cheese is golden.
  8. Garnish with minced green onion tops.

Makes: About 4 servings

Banana Split Bars
Servings: 16 • Size: 1 bar• Calories: 143 • Fat: 4.5 g • Carb: 24 g • Fiber: 2 g • Protein: 3.5 g • Sugar: 11 g • Sodium: 82 mg • Cholest: 12 mg

Ingredients:

  • 1/3 cup chia seed
  • 1/4 cup flax seed
  • 1/2 cup water
  • 2 cups quick rolled oats (use gf oats for gluten free)
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 tsp fine sea salt
  • 1-1/2 cups very ripe mashed bananas
  • 1 large egg, beaten
  • 1/4 cup raw honey (agave nectar or pure maple syrup)
  • 1 tbsp virgin coconut oil (optional)
  • 2 tsp vanilla extract
  • 1/2 cup dried cherries (or craisins)
  • 1/3 cup chopped toasted walnuts and almonds in the raw
  • 1/4 cup seeds (pumpkin and sunflower in the raw)
  • Mini chocolate chips optional (this will change nutritional information)

Directions:
Line a 9 x 13 baking pan with 2 pieces of foil or parchment paper, spray with non-stick cooking spray.
Preheat the oven to 325°F.
Combine the quinoa and water in a small saucepan and bring to a boil over medium-high heat. Reduce heat to low, cover and simmer 10 to 12 minutes or until liquid is barely absorbed. Remove from heat. Cover and let stand for 5 to 6 minutes, remove lid and fluff with a fork. Transfer to a medium bowl and let it cool completely.
Mix together the oats, cinnamon, baking soda, and salt in a large bowl.
Add mashed bananas, egg, honey, oil and vanilla to the cooked bowl of quinoa and stir until just blended. Add the banana mixture to the oats mixture and stir until just blended. Mix in dried cherries, walnuts and chocolate chips.

Spread the batter evenly over the prepared pan.
Bake for 30 to 35 minutes, or until the top is golden brown and a toothpick comes out clean.

Transfer to a wire rack and cool completely. Refrigerate 20 minutes before cutting.
Using the liner, lift the mixture from the pan and transfer to a cutting board. Cut into 16 bars.