Zucchini-Carrot-Protein Muscle-Building Quiche

Yield: 7 quiches

Calories: 109

Now that we are done with low-carb Week #1 and all the nutrient-rotational and isolation days, we could enjoy all the healthy foods now. I was thinking after all these deprivation days and restrictions (however, if you were following my recipes, you shouldn’t be feeling deprived J ), we all deserve some treats, healthy ones though. Therefore, I came up with this unique recipe specifically for the Test-group of Muscle Explosion Program. This is a green-pea flour base protein-packed quiche. I’ve never used this flour before, but I came across it in the store, and decided to try it; and I totally loved it. However, if you can’t find it, use quinoa flour instead. These quiche contains all 3 micro-nutrients needed for this week to maximize the muscles building effect. I hope you will enjoy this dish, and please let us know how you liked it.

Ingredients:

  1. 1 shredded carrot
  2. 2 shredded zucchinis
  3. 1 onion sautéed in a organic virgin coconut oil (optional step)
  4. 1 cup egg-whites
  5. 1 tsp. baking powder
  6. 1 tsp. baking soda mixed with 1 tbsp. of vinegar
  7. 1 tbsp. whole flax seed (I used golden, but any would work)
  8. ½ cup green pea flour ( I used Red Bob’s Mill brand). (Note: if you can’t find it, you could use quinoa flour)
  9. 1 scoop of unflavoured protein powder
  10. 1 hipping tsp. psyllium husk *
  11. Sea salt, black pepper, chilli flakes, and parsley

Directions:

·  Mix all first 11 ingredients together in a mixing bowl and let it sit a bit till psyllium hysk expends and sucks in some moisture (about 10 min or so);

·  Sautéed onion is optional if this is too much work for you; however, it adds a flavourful touch to this dish. As much as I actually dislike handling the onions, I used it in this dish (I used Vidalia sweet variety, as it doesn’t make me cry J );

·  I use 6.5” non-stick frying pan and make full pan quiche; however, if you prefer smaller one, you could do so. I just like to make a few big ones and get over with J . However, you could make one super-huge if you bake it in the oven using baking dish; it will also saves you time and effort;

·  Melt a bit of organic virgin coconut oil on a frying pan (medium-low hit) and spread the mixture evenly all over the pan;

·  With a big spoon spread the quiche dough evenly over the pan; I make mine approximately ¼ inch think; also keep in mind they will rise;

·  Cover the pan with a lid and cook on low-med until the side is golden-brown (approximately 3-4 min)

·  With a flexible spatula flip your quiche over, cover with the lid, and cook till the other side is done and golden-brown (approximately 3-4 min);

Once your mini quiches are ready, you could top them with whatever you love:

o  drizzle with olive oil or macadamia nut oil (I used macadamia on mine)

o  natural Greek yogurt

o  sautéed onion, as you could see on the picture above;

o  shredded cheese, as you could see on the picture above;

o  mushed avocado

o  or anything you might like

I made 7 quiches with these ingredients. I will be brining 2 of these quiches to work for lunch and warm them up in a toaster (I don’t use microwave): one I will have with macadamia nut oil sautéed onions and one with cheese. This protein-packed muscle-building dish is a perfect pre-workout meal, and I’m planning to have it for a couple of days during my CEO training this week 2 hours before workouts. However, I’m sure two 6.5” quiches won’t be too much for you Muscle Explosion BIG GUYS J

*Note: Psyllium husk is one of the best things you could add to our diet as an extra source of fiber and not worry about extra calories. Psyllium husk is a great source of soluble indigestible dietary fiber. It is not that expensive, and you could get it at any health food store.