I love quiche. If I ever see it on a menu, it is being ordered. But alas, it isn’t typically that good for you due to the crust, butter, and a selection of meats and cheeses. If you’re lucky, yours has some vegetables thrown in. If you’re REALLY lucky, you’re eating the version below.
By the way, I always make two at a time, so I can keep one in the freezer perfect for those Monday mornings when I know I won’t feel like cooking that night.
Servings: 12 (2 quiches, 6 pieces each)
Cost per serving: $1.10
Nutritional Stats (per serving): 220 calories, 13g fat, 14g carbs, 1g fiber, 3g sugar, 13g protein, 309mg sodium
2 Freezer Pastry Crusts (This is the most unhealthy part, but I can’t help it. If you are unlike me and can live without the crust, subtract 109 calories, 7g fat, 10g carb, 1g fiber, 1g protein, 110mg sodium from the stats above.) ($2.99 for 2)
1/4 Cup diced pepper medley (found in the freezer section) (2 Cup pkg $1.50)
1/2 Cup diced red onion ($0.65/onion)
4 Tablespoons organic green onion ($0.70/handful)
3 Cups organic spinach ($1.50 per bunch = 8-10 Cups)
1 Cup fat-free cottage cheese ($1.39 for 1 Cup container)
1 Cup skim milk ($2.49 for entire gallon)
6 Omega 3 Eggs (substitute 1.5 Cups of Egg Beaters and subtract 20 calories, 2g fat, and 30mg sodium from the stats above) ($2.39 for a dozen)
2 Cups part-skim shredded mozzarella ($2.99 per 2 Cup pkg)
Pepper to taste (already in the kitchen = free!)
1. Preheat oven to 375 degrees. Spray a skillet with cooking spray and saute onions and peppers over medium-heat until onions are translucent (about 7-8 minutes). Place in a medium-sized mixing bowl.
2. Chop spinach and distribute equally between the two pie crusts / pie plates. Place two crusts/plates on a cookie sheet.
3. Blend cottage cheese, milk and eggs in a blender until smooth. Combine with onion and pepper mixture, stirring to mix well. Distribute evenly and pour one half of mixture into each pie crust/plate over spinach.
4. Cover each quiche with 1 Cup of the mozzarella. Place in oven, and bake for 40-45 minutes.
5. Try not to eat it all at once.
Due to several requests, I’m going to begin to add recipes more frequently to this blog that are a realistic blend of green, fit, and frugal ingredients. I will be sure to include nutritional value, cost per serving, and organic or locally grown ingredients when possible.
Please note that prices are what I spend at a regional grocery chain (like HEB or Kroger) here in Houston, Texas so your local prices may be different, as well as availability and specific brands.
Happy cooking! (and eating!)
I spent quite a bit of time doing internet research on a chili recipe that would be healthy, delicious, and somewhat traditional. Oh, and my husband doesn’t do any bean that is not green, whereas I do not discriminate and love them all. This is what I ended up with, which is a combination of several recipes. If you’ll notice – I pureed the beans so my husband was none the wiser, and there was plenty of healthy protein added to the snack.
Slow Cooker Turkey Chili
1lb ground turkey meat
1 can (15oz) black beans, drained & pureed
1 can (15oz) garbanzo beans, drained & pureed
1 can (12oz) diced tomatoes with chiles
1 cup of tomato sauce
1 medium red onion
2 tablespoons of Chili powder
1 teaspoon red pepper flakes
1/2 tablespoon garlic powder
1/2 tablespoon ground cumin
Pinch of ground allspice
Pinch of black pepper
1. Spray a skillet with cooking spray over medium heat. Cook turkey in skillet until evenly brown, then drain.
2. Combine all ingredients together in your slow cooker, cover, and cook on low for 8 hours, or on high for 4 hours.
It is pretty rare to put the words ‘holiday’ and ‘exercise’ in the same sentence. If you are like many others, if you’ve made it to this time of the year and either have a) done really well with your diet and exercise plans, or b) have been really struggling with diet and exercise, your priorities might shift away from your health in December. And no one can blame you. From all the delicious treats decorating coworkers’ desks to the darkness that takes over after 4pm, it is hard to stay motivated or find the willpower to keep with your plans.
So how to beat the holiday habits that make you feel not only guilty, but will require more than just resolutions come January? Give yourself a break! From now until the end of the year, think of every good thing you do for yourself and your health as Bonus Points. Every trip to the gym deserves a point. Every vegetable you eat, another Bonus Point (but those stuffed mushroom appetizers do NOT count). Don’t stress if you can’t get to your step class five nights a week like you did this summer, but still try to get in some extra power walking while shopping for presents.
Enjoy your holiday season, make time for your friends and family, and don’t forget to spoil yourself with Bonus Points!
It appears that several people have missed the memo on some of the below. If you know someone who needs to improve their gym education, please send them a link (I’m begging you) to the following suggestions…
- No One Likes an Equipment Hog – You would think that it’s pretty simple. Gym equipment is not furniture (except for that treadmill in your bedroom that is currently serving as a clothing mannequin). Therefore, if you are not using the equipment, or if you are between sets, it’s courteous to allow that person hovering behind you to use what they need.
- Please Dress Appropriately – Nothing screams “I don’t belong here” like the wrong attire. Specifically: there’s no room for denim or sandals in a gym. Workout gear is affordable and easy to find, and makes for a more effective session.
- Cell Phones Go In Your Locker – You know how annoyed you feel when someone is talking in a loud voice on their cell phone in the booth next to you at a restaurant? Add adrenaline and sweat and assume the person next to you may become a little irrational since elliptical machines typically share each other’s personal space. If you really must communicate with the outside world while out of breath, master the step-and-text.
- Don’t Slam the Weights – Yep, we’re watching you lift hundreds of pounds. We are so very in awe of your masculine strength. And thank goodness that every time I try to focus on my own workout you slam your weights to the ground at the end of a set to remind me to return my focus on you. Cut it out. Half the workout is the opposite of “lift” and those weights need not make any noise when returning to starting position.
- Seriously With the Jewelry and Makeup – I understand that sometimes you are coming from work, and residual makeup from the day is too much trouble to remove before hitting the gym. The jewelry? Not so much. Hoop earrings, charm bracelets, monogrammed necklaces and pretty much anything other than wedding rings and earring studs not only look tacky with your gym shorts, but can even be dangerous. And it should go without saying that no one needs more makeup for working out.
There are probably some more suggestions out there…what have I missed? Please comment below…
As I have previously blogged, my schedule (like everyone else’s) does not always have room for posts like these. I thought today, now that I’ve been married for almost exactly 1 month, would be a good time to start things back to a little more regular of a schedule.
And how appropriate the 4th of July! As we celebrate the independence of the United States, it is also a great time to think about some independence from a few other things. This is a great time to think about how to gain independence from an unhealthy lifestyle, from bad habits that negatively affect the world around you, or from financial debt.
As you grill another turkey dog and wave those sparklers in the air, keep in the back of your mind a couple ideas on how to find your own independence. If you need some help, navigate to some of those tips pages at the top of this article and find some easy ways to get started down the right path.
Happy Fourth of July, everyone!
As far as the fit part goes…well, let’s just say that the holidays and my wedding planning demands are currently very much in the way of me being in top shape for this grand event. However, I have five months, and I have never had more of a reason to act on some New Year’s Resolutions. (Perhaps I’ll do a post on this later…)
For the other two, I am having even more difficulty being both green and frugal.
In the wedding world, there is no such thing as “budget”. You might hear this term muttered by parents shelling out their life savings or brides and grooms forking over paycheck after paycheck, but I am starting to wonder how many brides actually stay within the budget they started out with. I sure haven’t. And guess what comes into play next? Sacrifice. Oh, and the green part.
I had every intention of making this an environmentally-conscious event. I wanted to use paper products that are all recycled/biodegradable materials with soy-based inks, use natural (if not living) items as favors, and choose organic and minimal carbon-footprint menu items. Guess what? Those are the things that drive up the cost of this whole thing.
How do I justify another $800 for special ink printing versus printing on my laser jet at home? Or another $3 per invitation for special recycled paper that only comes in white, off-white, and brown? I did contemplate using the seeded papers so everyone could plant flowers once the piece completed it’s role in my wedding…but you can’t read anything printed ON it so it still needed a blank piece of paper to accompany it in order for people to know who is getting married.
Mini-trees and seed packets for favors? It’s a nice idea, but not if 70% of your guests are from out of town and will need to lug those things on the plane. Assuming they even take it with them and it doesn’t get left on the table to be thrown out by the venue staff during cleanup.
And the menu – have you tried finding a location you are in love with that doesn’t require you to choose “menu option A, B, or C” that does not include anything locally grown or organic, let alone vegetarian? (“It comes with vegetables on the side, doesn’t that count?” No, it doesn’t.)
So far the FRUGAL is dominating my GREEN and FIT, and at this point I think I am doing a great job with several do-it-yourself type projects for centerpieces, invitations, etc.
Have you found any easy solutions to reach goals in any (or all!) of these categories? Suggestions welcome!
This is subject to change. Stay tuned!