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This recipe is sponsored by the American Heart Association and the American Diabetes Association®. The opinions and text are all mine. The end.

I love making crustless quiches because it does not involve the work of having to do the dough like a conventional quiche pie does. Not only it is time consuming having to prepare the dough, but avoiding the crust you can save the highly processed carbohydrates.

It is very important to avoid highly processed carbohydrates when it comes to preventing diabetes. Simple carbohydrates are stripped of their nutritious germ and fiber. Unhealthful diets often contain too many carbohydrates processed into concentrated forms (corn syrup) that provide calories and little else. The bottom line: when you fill up with carbohydrates, like complex carbohydrates such as whole grains.

For this recipe I also made the preparation shorter. No need to sauté the veggies since in the oven they will cook evenly. I am always for saving time while cooking, since we all know how busy families are nowadays. 

I am working with the American Heart Association and the American Diabetes Association to bring you recipe ideas. This crustless asparagus and tomato quiche is heart healthy and great for people living with diabetes.

Whole grains, starchy vegetables, beans, soy foods, green vegetables and fruits–foods served as nature grew them–are the carbohydrates that pack the highest nutritional octane. They’re rich in compounds that support good health, including fiber, nutrients, and phytochemicals. A dietary pattern based on these foods lowers the risk of heart disease, stroke, diabetes and many major cancers.

In addition, people living with type 2 diabetes are two times more likely to develop and die from heart attacks, heart failure and strokes than people who do not have diabetes. But it doesn’t have to be that way, reduce your risk. 

It’s time to prioritize your health—do it for yourself and those who love you.

Time to cut your risk of heart disease and stroke and fight for the amazing life you’ve made for yourself. To get started, visit DiabetesdeCorazon.org, to check out even more recipes and resources. Then talk to your doctor to learn how to lower your risk.

You’re ready to say, “Now I know, and now I’m changing my story.” It’s time to change your story and reduce your risk.

Visit DiabetesdeCorazon.org for more information on how to lower your risk for heart disease and stroke.

Do You Know the 4 Questions to Ask Your Doctor?

It is very important to ask the following questions to your doctor to be able to take care of yourself the best way possible.

https://diabetesdecorazon.org/recursos/4-preguntas/

• ¿Qué cambios debo hacer para cuidarme el corazón?
• ¿Qué debo hacer antes de mi próxima cita?
• ¿Cómo sé si los cambios que he hecho están teniendo efecto?
• ¿Qué recursos tengo para aprender más?

Los adultos con diabetes son 2X más propensos a sufrir un ataque cardíaco o cerebral que las personas sin diabetes.

Con una sola conversación puedes empezar a reducir el riesgo.

I hope you are able to use this information. Having the right information is key. You can also start your healthier you in the kitchen with heart healthy recipes like this crustless asparagus and tomato quiche. 

Enjoy!

Crustless Asparagus and Tomato quiche

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Ingredients:

• Cooking spray
• 10 ounces asparagus, trimmed and cut diagonally into 2-inch pieces
• 4 medium green onions, chopped
• 12 grape or cherry tomatoes, halved
• 4 large egg whites
• 2 large eggs
• 2 teaspoons Dijon mustard (lowest sodium available)
• 1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crumbled
• 1/4 teaspoon pepper
• 1/2 cup shredded or grated low-fat cheddar or Colby cheese

Directions:

Preheat the oven to 350°F. Lightly spray a 9-inch glass pie pan or 4 individual 3 inch pie pans with cooking spray.

In a medium bowl, whisk together  egg whites, large eggs Dijon mustard, thyme and pepper. Set aside.

Divide the asparagus, green onions and cherry tomatoes between the 4 pie pans. Pour egg mixture over 4 pie pans.

Bake for 20, or until a knife inserted in the center comes out clean. Sprinkle with the cheese. Let the quiche cool for about 10 minutes before slicing.

The post Crustless Asparagus and Tomato quiche appeared first on Eat Good 4 Life.

If you are like me and love mimosas, you are going to be blown away by this unique Orange Thyme Mimosa recipe. I’m sure this will become one of your favorite drinks to serve on special occasions. Refreshing, unique and very easy to make. 

I like to make mimosas whenever I’m celebrating a special occasion. Easter is just around the corner, and with everything going on in the world right now, my family and I will be celebrating a little differently this year, but I still want it to feel like the special occasion it is.

This recipe is a unique twist on a classic. The honey thyme syrup adds a unique and distinctive flavor that pairs perfectly with orange juice.

To make the syrup, I personally use raw honey. It’s what I always use at home, but any type of honey will do. I would only caution against using a flavored honey and stick to a classic honey like clover.

For the orange juice in this recipe, I opt for Florida’s Natural® Brand Orange Juice which is made from one simple ingredient — Florida oranges. And only Florida oranges. No water, sugar or preservatives are added. Florida’s Natural orange juice comes from pure Florida oranges and is rich in Vitamin C.

This recipe is superb and sure to be a new favorite. We prefer it to regular mimosas because the subtle thyme flavor really makes the drink.

If you’re like me and want to prepare ahead of time, you can make the thyme syrup in advance and store it in the fridge for up to two weeks. Regardless of batch size, be sure to chill all ingredients before serving. This recipe does not call for ice, so everything should be refrigerated ahead of time.

If you haven’t thought of a special drink to serve your guests this Easter, look no further. This orange thyme mimosa is the perfect recipe to share with family and friends.

Enjoy.

Orange thyme mimosas

Miryam's original recipe

Yield: 4

Cook Time: 30 minutes

Total Time: 45 minutes

Ingredients:

• 2 cups Florida's Natural orange juice
• 2 cups Champaign

Honey Thyme Syrup:

• 1/2 cup water
• 1/2 cup raw honey
• 6 3-inch sprigs fresh thyme

Directions:

To make the honey thyme simple syrup, add water, honey, and thyme to a heavy bottomed sauce pot. Bring to a simmer until honey has dissolved. Remove from heat and let thyme steep for 30 minutes. Strain out thyme. Transfer syrup to airtight container and keep in the fridge.

To assemble the mimosas, pour 2 oz of thyme syrup into each of four cocktail glasses. Add ½ cup each champagne and orange juice to each glass. Serve.

The post Orange thyme mimosas appeared first on Eat Good 4 Life.

Everyone who knows me understands that when I make granola I mean business. I make large amounts of it, and by that I mean I sometimes make up to 10 lbs of granola at once. And for this Dark Chocolate and Orange Granola that is exactly what I did.

I have other granola recipes that I have made over the years but I always wanted to make a version using orange and dark chocolate. I am so glad I did.

Granola is just the perfect thing to have as a snack, breakfast or as a healthy treat with some ice cream. I have bought several granola variations in the store and none compare to homemade. One of the reasons is that store bought granola is quite expensive and the quality is actually never there. It tends to be full of sugar with hardly any nuts or other healthy ingredients like chia seed. It’s usually just rolled oats and a couple of nuts here and there.

I have found that my kids love granola as a snack after coming back from school. It has been their snack of choice—sometimes with milk and other times with plain yogurt. High in protein and fiber and low in sugar.

Making your own granola is also more economical and the quality is far superior to store bought. When making your own granola you are able to add any toppings of your choice and tailor it to your own liking. Chia seeds, unsweetened coconut and a variation of raw nuts and dried fruit are my ultimate favorites.

For the perfect orange flavor in this recipe I chose Florida’s Natural® Brand Orange Juice. Whenever possible, I choose top notch, quality ingredients to make sure my recipes turn out when it comes to flavor, and Florida’s Natural delivers.

Florida’s Natural is made from one simple ingredient — Florida oranges. And only Florida oranges. No water, sugar or preservatives are added. The orange juice comes from pure Florida oranges. There are no artificial flavors or ingredients. I choose Florida’s Natural because the oranges are simply squeezed, flash-pasteurized and poured into cartons that ensure a fresh, straight-from-the-grove taste.

To make granola you don’t need any prior cooking/baking experience. All you need to know is how to mix together a few ingredients. No high-end cooking skills of any kind.

Besides an after-school snack, or any type of snack for that matter, granola also makes as great gift for family and friends. I started making my own granola years back and ever since I have never looked back.

I hope you get to try this amazing Dark Chocolate and Orange Granola. If you do, let me know how you liked it.

Enjoy!

Dark chocolate and orange granola

Miryam's original recipe

Yield: 16 servings

Total Time: 2 hours

Ingredients:

• 6 cups gluten free rolled oats
• 1 cup Florida's Natural orange juice
• 1 cup honey
• 1 cup coconut oil
• 16 oz walnuts
• 1 cup chia seeds
• 2 cups dried unsweetened coconut
• 20 oz dark chocolate chips, vegan if need be
• 8 oz dried blueberries, any other dried fruit will work

Directions:

Preheat your oven to 275F.

In a sauce pan add the honey, coconut oil and orange juice. Heat mixture until combined.

Add the rolled oats to an extra-large mixing bowl. Pour the liquid mixture over the oats and coat the oats, stirring with a spatula.

Divide mixture among four baking sheets. Bake the granola for 30 minutes. Remove it from the oven and transfer all the granola back to the extra-large mixing bowl, mixing it well.

Then, again divide the granola among the baking sheets and bake for another 30 minutes, repeating this process a total of three times. You will bake the granola for a total of 1 hour and 30 minutes, removing from the oven every thirty minutes to mix, until it gets toasted and dried. I’ve found that taking the granola out of the oven, mixing it, and putting it back in helps ensure the granola is evenly cooked.

After the third round of baking, remove the granola from the oven and, while still warm, add the nuts, dried fruit, chia seeds and dark chocolate. With a spatula, mix well until all the ingredients are combined. The chocolate will melt but that is what you want. Let the granola cool completely before storing.

Store granola in the anchor hocking containers for up to eight weeks. 

The post Dark chocolate and orange granola appeared first on Eat Good 4 Life.

Baking is one of my favorite ways to spend time in the kitchen. Baking helps me decompress and is a form of therapy for me. Breads are a special choice for me to make whenever I feel like I want to spend more time in the kitchen. This time in the kitchen, I chose to make a batch of quick orange sweet rolls that don’t require multiple dough rises.

Coincidentally, tomorrow is National Orange Juice Day! What better day for these orange-flavored treats?

Roll recipes can take quite a long time to prepare given that most recipes call for multiple dough rising times. However, with this recipe you don’t have to waste much time with the rising step.

The only rising time you need is after rolling and placing them in the pan prior to baking. They rise for one hour, then you can start baking. Once you place the rolls in the oven, they will keep rising and you will obtain the desired fluffiness and rise of conventional cinnamon rolls.

I was quite pleased with how these quick orange sweet rolls turned out. My family enjoyed them thoroughly and on top of that, the rolls weren’t too sweet!

It was also my first time using cream cheese for the frosting. It is definitely my favorite way to frost rolls now and going forward, this is what I will be using.

For the perfect orange flavor, I chose Florida’s Natural^® Brand Orange Juice. Whenever possible, I choose top notch, quality ingredients to make sure my recipes turn out when it comes to flavor, and Florida’s Natural delivers.

Florida’s Natural is made from one simple ingredient — Florida oranges. And only Florida oranges. No water, sugar or preservatives are added. The orange juice comes from pure Florida oranges. There are no artificial flavors or ingredients. I choose Florida’s Natural because the oranges are simply squeezed, flash-pasteurized and poured into cartons that ensure a fresh straight-from-the-grove taste.

Finally, I prefer this recipe because the rolls aren’t too sugary or sweet.  If you prefer your rolls on the sweeter side, you can add more frosting. For my family, a teaspoon on each roll is good.

If you have any leftover frosting, you can also freeze it for the next time you make these quick orange sweet rolls. I intend to use it next time I make these rolls…which will be very soon!

If you are looking to bake in the upcoming days, give these quick orange sweet rolls a try. These are one of the best roll recipes I have made to date.

Enjoy!

.    .   

Orange sweet rolls

Miryam's original recipe

Yield: 8 servings

Ingredients:

Dough:

• 1 cup Florida's Natural orange juice
• 1/2 cup lukewarm milk, any kind will work
• 3 tsp active dried yeast
• 1/2 cup unrefined sugar
• 1 egg plus 2 egg yolks, at room temperature
• ¼ cup unsalted butter, melted
• 3 cups bread flour
• 2 cups whole wheat pastry flour
• 3/4 teaspoon salt

Filling:

• 1 cup unrefined sugar
• 2 tbsp ground cinnamon
• 1/2 tsp cardamon
• 2 egg whites

Cream cheese frosting:

• 4 oz cream cheese, softened
• 2-3 tps orange juice
• ¾ cup powdered sugar replacement
• 1 tsp vanilla extract

Directions:

In a bowl of an electric mixer, add warm milk, yeast, sugar, butter and orange juice. Mix until combined.

Place dough hook-on mixer, add the flour, 1 cup at at time, and knead dough on medium speed for 5-6 minutes. Dough should form into a nice ball and be slightly sticky. (The consistency of the dough should be slightly sticky)

Transfer dough over a large flat piece of plastic wrap and roll out into a 14x9 inch rectangle. In a small bowl, mix together sugar, cinnamon, cardamon and egg whites. Spread filling over dough leaving a ¼ inch margin at the far side of the dough.

Tightly roll dough up, starting from the 9 inch side and place seam side down making sure to seal the edges of the dough as best you can. Cut into 2-3 inch sections with a serrated knife.

Place cinnamon rolls in a greased baking pan. Cover with a clean warm towel and let rise for 1 hour.

Preheat oven to 350 degrees F. Remove towel and bake orange rolls for 25-30 minutes or until just slightly golden brown on the edges.

While the rolls are baking, in the bowl of an electric mixer, combine cream cheese, orange juice, powdered sugar and vanilla extract. Beat until smooth and fluffy. Spread over orange rolls and serve immediately. (Allow rolls to cool for a 15 minutes before frosting)

NOTE: If you don't have a stand mixer you can use a wooden spatula to mix ingredients and use your hands for kneading the dough. 

The post Quick orange sweet rolls appeared first on Eat Good 4 Life.

I have recently started researching and using more superfood powders. While there might be a bit pricy they tend to last a long time. I used them mostly to add them to my smoothies as well as with overnight oats recipes. They are the perfect healthy addition.

I started working at the beginning of September so every single weekend I plan my meals for the week. Breakfast always consist of some sort of overnight oat recipe so have to make sure I change the flavor from week to week.

When I make overnight oats, I always make enough to last for the whole week, especially enough to have for the kids and myself. The apple pie flavor I made last week didn’t last that much, it was plain sensational  however this flavor is equally as good.

For this Superfood chocolate overnight oats I use some superfood powders:

1. Baobab:  Rich in vitamin C and believed to have antimicrobial, antiviral, anti-oxidant, and anti-inflammatory properties.
2. Carob: Great source of antioxidants, high in fiber and calcium and helps relieve diarrhea
3. Maca: Enhances energy, stamina, athletic performance, and memory, increases libido and infertility.
4. Lucuma: Packed with vitamins, minerals, antioxidants. Is a low GI sweetener.
5. Cacao nibs: Mood enhancer, high in fiber, antioxidants, magnesium, potassium and iron.

All these powders I get online. I have a monthly subscription so I always make sure I never run out. Having a well stock pantry is a must for me.

There are other superfood powders I have purchased that I also add to my smoothies. I will make a recipe and share them with you as well. They are truly the bomb.

Anyways, if you haven’t tried to make overnight oats yet I urge you to give it a go, there are plain sensational.

Superfood chocolate overnight oats

Miryam's Original Recipe

Yield: 16 servings

Total Time: 10 minutes

Ingredients:

• 16 oz gluten rolled oats
• 32 oz nut milk
• 1/3  cup maple syrup
• 1/3 cup cocoa powder
• 1/2 cup chia seeds
• 1/4 cup cacao nibs
• 1/2 cup organic peanut butter
• 1 cup hazelnuts, chopped
• 2 tbsp carob powder
• 2 tbsp baobab powder
• 2 tbsp lucuma powder
• 2 tbsp maca powder

Toppings

• Fresh strawberries
• Cacao nibs
• Unsweetened shredded coconut
• Hazelnuts, chopped

Directions:

In large mixing bowl mix all the ingredients. You may need a bit more milk if you like. I prefer mine a bit more liquid like than pudding consistency so I added more. Place mixture in the refrigerator overnight. You make start eating it the next morning.

This recipe will keep in your refrigerator covered in a glass container for up to 1 week. You can also add any other type of nuts you may like.

The post Superfood chocolate overnight oats appeared first on Eat Good 4 Life.

With smoothie bowls you can make endless variations. For this one I just kept it simple. Pretty much just bananas, raspberries and some healthy toppings.

Many other times I add some other ingredients such as spirulina and turmeric, which I love to incorporate as much as possible. I love spirulina because it helps rid the body off harmful toxins. The taste is quite funky, so if using, a teaspoon goes a long way.

Anyways, I know spring is here and in NJ, which is what I live, it actually snowed today. I am really looking forward to some warmer days. Not summer quite yet because I despite the humidity, however, a bit of warmer days would be great.

Where are you located? I must confess that even though I live in NJ it has never felt like home. I have been exploring the idea of moving my family somewhere that is not as populated, more quiet and where houses are not on top of each other. I would like to have my neighbors a bit more spread apart. Will see what I can find because I know my family wouldn’t mind a change of pace.

Onto the raspberry smoothie bowl. If you have a favorite variation, would you please share?. I have been looking for some other top hit flavors so if you have one please let me know. While my kids like every variation I make I am still looking for some other top hit contenders.

Anyways, I leave you with amazing, healthy and easy raspberry smoothie bowl that I hope you get to make, and remember, if you have an ultimate favorite smoothie bowl recipe, please share.

Until my next recipe.

Enjoy!

raspberry smoothie bowl

Miryam's original recipe

Yield: 4 servings

Total Time: 5 minutes

Ingredients:

• 1 lb frozen organic raspberries
• 2 bananas
• 4 cups non dairy milk
• 2 tbs flaxseed meal

Toppings

• 1/2 cup granola
• Fresh fruit
• Unsweetened shredded coconut

 

Directions:

Place ingredients in your blender and blend until smooth. Divide soomthie mixture onto four bowls and spread topping ingredients over smoothie. Serve immediately.

 

The post raspberry smoothie bowl appeared first on Eat Good 4 Life.