Ham & Swiss Quiche or Any Quiche

By Lisa VanWilliams

Quiche is a great high-protein anytime snack to keep on hand. It's great for a home warming gift, new neighbors, parents of newborns coming home from the hospital, a nice gesture for your co-workers, or simply made with love for family & friends.

It's one of those dishes that can either be really bad for you or pretty healthy, it all depends what you put in it.  You can opt for all veggies, go with goat cheese instead of cheddar or swiss, use only egg whites or a few yolks, don't use any crust to keep it low carb, add fresh herbs and spices. The possibilities are endless when is comes to fillings. 

Today we started with:

• 2 pre-made pie shells of your preference from frozen isle at store (if you like to make your own feel free but this is a great time saver)

• 1 onion and 1 pepper cut up (sprinkle w salt & pepper) and cooked until soft in some olive oil

• ounce cooled off put them on bottom of pie crust

• cut up 1 pound of low sodium ham sprinkle over onion & peppers

• sprinkle with cheese of choice -we had low fat swiss & Monterey jack  

• a dozen eggs whisked with 1 cup of skim or low-fat milk add salt & pepper again
• pour over the pile and level it out
• bake 350 for one hour until top starts to brown
• cool off and serve

Hodge Podge Granola

By Lisa VanWilliams

We did a pantry purge this morning and we have a batch of granola cooking the oven.  It's a great way to use up all the nuts, dried fruit, & seeds you might have accumulated.  You can use any variation of what you may have, there is no set recipe for granola so feel free to experiment and try different things. 

My daughter helped me crack peanuts for about 5 minutes and then mommy had to finish to the rest, but it was a great way to include her besides her regular pouring job. 

What we had in our pantry:

• 3 cups granola
• 1 cup almond slices
• 1 cup walnuts
• 1 cup sunflower seeds
• 1 cup Trader Joe's Coconut Cashews
• 1 cup peanuts
• 1/2 teaspoon cinnamon
• sprinkle with salt
• 1/3 cup water
• 1/2 cup honey
• 2 tablespoons dark brown sugar
• handful of Craisins andr raisins

Put this in a pre heated 350 degree oven for 1/2 hour or so and stir occasionally. The darker it gets, the more crunchy it will be when it cools. Enjoy !

Baked Herb Potatoes

By Lisa VanWilliams

These are baking in the oven and the smell incredible.  Cut up some potatoes and drizzle them with olive oil.

• Add some onion flakes and/or onion powder (sometimes both depending on how much you like onions)
• paprika
• fresh finely chopped garlic
• Salt & pepper to liking.
• The rest came from the garden: sage, dill, chives, oregano, and parsley.

Bake at 350 for a few hours until they crisp up and enjoy !!

Ravishing Radishes

By Lisa VanWilliams

What's better than a low carb, low calorie, crunchy snack that's packed with vitamin C? Try them sliced thinly with grilled chopped chicken, fresh mozzarella pieces, tomatoes, red onions, & black olives.  The crisp snap of the radish pairs excellently with the grilled chicken mix tossed with your favorite dressing.  One cup of sliced radishes has roughly 19 calories and just traces of carbs.

Why else are radishes good for you?

• vitamin C helps the body to rebuild tissues, protect against immune deficiencies & cardiovascular disease
• they are rich in ascorbic acid, folic acid, & potassium (good for blood pressure)
• good for the liver and stomach to eliminate toxic waste
• flushes out the urinary and kidney
• radishes are filling so you can rack up points on something else later
• great for attacking cancer cells
• high in fiber
• good for respiratory disorders
• great snack for diabetics (will not impact blood sugar levels)
• packed with water to keep you hydrated

It's the quiet underrated vegetable that gets hidden in the crowd but this little red ball packs a healthy punch. 

Dirty Dozen & Clean 15

Try to keep this list handy when shopping. If you can go organic, it's the way to go. Some fruits and veggies are more susceptible than others - learn which ones so you can do your best to protect yourself and your family from unnecessary pesticides.

To read more about the list please go to:

http://www.pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616/

Sunflower Seeds

By Lisa VanWilliams

Early legends state that sunflowers are symbols of good luck.  Not only are sunflowers brilliant to look at, they offer a healthy tasting nutty seed that can be added to a number of dishes. They can be put in salads, granola, added in yogurt, cooked into baked goods, or a have a simple handful to quench your hunger. 

The National Sunflower Association states that, "Sunflower seeds are the best whole-food source of Vitamin E. They provide an ideal heart-healthy profile, are high in protein, and naturally low in carbohydrate."*

Why else are sunflower seeds good for you?

• vitamin E provides anti-inflammatory and cardiovascular benefits -also helps to protect skin
• helps to lower cholesterol
• packed with magnesium which helps to calm nerves, muscles, blood vessels, and improve bone health
• good source of selenium to help protect against cancer

They come in many varieties but look out for additives. Unsalted raw seeds offer the best health benefits.


*http://www.sunflowernsa.com/health/ideal-snack/