Eat by Color Easy Quiche Recipe

If you’re looking for a recipe to take with to a holiday meal, or just want something different and nutritious, this is the one! A great combination of protein, vegetables, and full of color and flavor, this quiche recipe is Eat by Color friendly and will keep you on track with your goals and lifestyle.

Ingredients:

1 cup chopped spinach or kale

1 small leek, chopped

4 oz. cherry tomatoes, halved

5 oz. turkey sausage, cooked and crumbled

7 eggs

1 cup milk (coconut milk works well)

4 oz cheese (your choice)

1 TBS grated Parmesan cheese

Fresh rosemary, chopped

Salt and pepper to taste

8″ pie dish

Directions:

Preheat the oven to 375 degrees. Steam your kale or spinach for 3-5 min. Mix your steamed greens, tomatoes, and leek. Next, beat your eggs. With your eggs, add the milk, cheese, rosemary, salt, and pepper. Mix gently, and fold in with the steamed greens, tomatoes, and leek mixture. Place in the oven, and bake for 30 minutes. Take out of the oven, add the parmesan cheese, and back in the oven for another 20 minutes. Enjoy!

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Blueberry Almond Muffins

With the fall season in full swing and winter approaching, you may be looking for those hearty baking recipes, but want to make sure you’re staying on track. These blueberry muffins are a great alternative to what comes out of the box or store. The greatest thing about the muffins is that they follow the Eat by Color lifestyle.

Ingredients:

1 1/2 cups almond flour

1 tsp baking soda

1 tsp baking powder

1 tsp vanilla extract

1 tsp ginger

2 tsp cinnamon

1/2 tsp ground cloves

2 tbsp almond butter

1/2 tsp nutmeg

3 eggs

2 tbsp coconut oil

2 ripe bananas

1/2 cup blueberries

Slivered almonds

Directions:

Preheat the oven to 350 degrees. Mix all ingredients together in a mixing bowl. Put your muffin mix in a lined muffin tin. If you do not have muffin liners, you can cover the tin in coconut oil. Bake for 25 minutes. Enjoy!

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Garlic Cauliflower Mashed Potatoes

You need to go low carb, but are craving the old fashioned meals, especially scratch made mashed potatoes (I can taste my grandma’s scratch made potatoes with small potato lumps and melted butter right now). I saw this recipe and decided to try it, especially because I like cauliflower so much. This is a GREAT alternative to the potato craving you may seek. My husband even likes this; the one who is not all aboard with the “healthy alternatives”. The best part, you only need 3 ingredients!

Ingredients:

1 large head cauliflower

1 32oz Chicken Broth (I use low sodium)

2 TBS minced garlic (equal to 4 garlic cloves)

Chives (optional)

Directions:

Separate the cauliflower into smaller pieces. Put in a large stock pot. Add your chicken broth. If the broth does not cover the cauliflower pieces, add enough water to just cover the cauliflower. Next, add in your garlic.

Turn on the stove to high/medium high and cover, letting the pot come to a slow boil. Turn down the heat to medium/low medium, and let the cauliflower simmer for about 12 minutes, or until the cauliflower is tender. You may need to vent the lid to prevent over-boiling. Drain in a strainer. You may save some of the broth/water/garlic when you’re straining (about 2 TBS), but I’ve found that there’s enough moisture in the cauliflower that you do not need to save any of the liquid.

Let it cool in the strainer a bit. Then put the cauliflower and garlic remains into your food processor. At this time, you may add the liquid you saved.

Lock the lid, and turn your food processor on high for a few minutes. You may need to stop it and swirl it around a bit in order to get it completely processed. If you didn’t add your liquid yet, and you feel it’s too dry, you may add some of it now and mix again.

You may add chives to this if you feel like you need to. Otherwise, enjoy as is! This serves approx. 4-5 people with 1 cup servings.

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Margherita Spaghetti Squash

If you are craving pasta or any type of noodle, but need to be eating vegetables, the spaghetti squash is your way of getting 2 in 1! This recipe is a favorite at our house. It’s a good way to feel like an Italian feast at your house. Spaghetti squash is easy to bake so not a lot of ingredients are needed. You can dress it up anyway you’d like. The recipe used here is typical of what we do at our house:

Ingredients:

1 large Spaghetti Squash

1 TBS Olive Oil

1 Tomato, diced

Italian Seasoning

Shredded Parmesan Cheese

Directions:

Preheat the oven to 350 degrees. Cut the top off of the spaghetti squash.

Then split the squash in half length wise. You’ll need to scoop the seeds out of the squash before baking it.

Once you’ve done that, place in a Pyrex dish, or any other oven safe pan. Drizzle the olive oil inside the spaghetti squash.

Before placing the dish in the oven to bake, you need to flip over the squash, so it’ll cook flat side down.

Set the timer for 40 minutes. After your time is up, take the squash out of the oven. Flip it back over, and with a fork, string apart horizontally the strands of the squash. It should be effortless. If it’s still a little tough, stick it back in the oven for another 5-10 minutes depending on toughness. Once the squash has been stringed apart, leave it inside the shell for the next few steps. Add in your diced tomato, Italian seasoning, and a sprinkle of shredded Parmesan cheese. Put the squash back in the oven for another 5 minutes to let the cheese melt and to warm up the tomatoes. When time is up, take it out and let it rest for a few minutes to cool.

Take as much as you’d like for your meal. To complete the meal, I make turkey meatballs so it’s a full on Italian dish that follows Eat by Color. Enjoy!

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Baked Vegetables-Eat by Color Style!

If you’re looking for a new way to cook vegetables, this method is quick, easy, and DELICIOUS! Baking vegetables in the oven gives them a different taste it seems without adding any seasoning to them. My husband and I have been making this frequently and we go through half the pan in one meal! We pile the veggies high though, so this could serve a family of 4 if you put your portions to 1/2 a cup.

Ingredients:

Vegetables of your liking (Broccoli, cauliflower, and baby carrots are featured in this photo)

Extra Virgin Olive Oil

Directions:

Set your oven to 450 degrees. Slice your selected veggies to bite size pieces, and place them on a cookie sheet (you may need to put a non-stick spray on depending on the coating of your cookie sheet). Spread out the vegetables so they’re in a single layer. Drizzle the olive oil over top of the vegetables (it doesn’t need to be coated). Place in the oven and set the timer for 45 minutes.

I like to flip the veggies over half way through the cooking time so they cook more evenly, but it is not necessary. If you want some heat, add a small amount of Red Pepper Flakes after baking.

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