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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.

I know this is a typical recipe that uses chicken but since we hardly ever eat chicken I figured I just make it with the veggies instead. This mushroom and asparagus marsala pasta turned out great and while you can use chicken I thought just with the veggies was perfect.

What is your favorite pasta recipe? I am making another one tomorrow. This one will include meat, which we eat very sparingly. I would say perhaps once a month since I am the cook at home and I am not to fond of it.

With all the sweets and cakes that I have been eating lately, making savory dishes is going to be my theme for the following days. Surely I won’t stop eating sweets but I will be making just very few in the next weeks to come.

Well, I hope you like this mushroom and asparagus marsala pasta, you can use any type of pasta you like. It will also take just about 20 minutes to make so it is perfect for any quick dinner recipe you are looking for.

Enjoy!

Mushroom and asparagus marsala pasta

Miryam's original recipe

Yield: 4 servings

Total Time: 20 minutes

Ingredients:

• 16 oz whole wheat spaghetti
• 20 oz sliced mushrooms
• 12 oz asparagus, chopped
• 4 garlic cloves, minced
• 1/3 cup marsala wine, or dry white wine
• 2-3 tbs butter, or 1/4 cup heavy cream
• 3 tbs olive oil
• 1/2 tsp celtic salt
• Pinch crushed pepper
• Parsley

 

Directions:

Cook pasta according to package instructions.

In a saute pan add the olive oil and mushrooms and stir. Add the asparagus, garlic and salt. Stir for about 5 minutes until the veggies are soft. Add the wine and let it reduced for about 2-3 minutes. Add the butter and stir.

Turn the heat off and add the cooked pasta. Combine and serve. Sprinkle some pepper flakes and parlsey if desired.

The post Mushroom and asparagus marsala pasta appeared first on Eat Good 4 Life.

These are the best Roasted asparagus with balsamic tomatoes ever. I love asparagus and together with the tomatoes was superb.

This recipe comes from my friend’s newly released cookbook, Prevention RD’s Everyday Healthy Cooking: 100 Light and Delicious Recipes to Promote Energy, Weight Loss, and Well-Being This is her second cooking book. She also has a food blog called Prevention RD that I think you should check out. She has a lot of healthy recipes that I am sure you will like.

I have been able to also try a couple of other recipes from her book. One that I also enjoyed tremendously was the crock pot chicken tortilla soup. I didn’t get a chance to take pictures of the recipe because it literally disappeared of the table. That recipe is on page 70 so if you get the book try that recipe, you will love it.

Not only this cookbook contains 100 recipes but none have more than 500 calories per serving. Nicole has a passion for food-nutrition and healthy living, which translate into her recipes. This will make a great gift so I hope you get a chance to purchase it.

As a great gesture, Nicole has offered three copies of her cookbook for a giveaway.

To enter the giveaway: Giveaway is now closed

You can do any or all of the following additional entries for a total of three entries. Just be sure to leave a separate comment for each entry. If you already do either one of the following the entries still count.

• Like Eat Good 4 life on Instagram
• Like Eat Good 4 Life on Pinterest
• Like Eat Good 4 Life on Facebook

Rules:

• Anyone that live in the US can enter.
• Entries must be submitted by Monday December 15th 12am EST.
• Three winners will be randomly chosen and will have 48 hours to respond to my email or another winner will be chosen.

Roasted asparagus with balsamic tomatoes

Yield: 4 servings

Total Time: 20 minutes max!

Ingredients:

• 1 lb asparagus
• 4 tsp olive oil
• 10 oz cherry tomatoes
• 2 tablespoons balsamic vinegar, I added more
• 1/4 tsp Celtic salt

Directions:

Preheat oven to 350 F. Break tough end of the asparagus off and place them in the roasting pan.

Drizzle over 3 teaspoons of olive, salt and pepper and combine with the asparagus. Bake for 15 minutes or until tender. Meanwhile, in a small skillet, over high heat add the remainder 1 teaspoon of olive oil and cook the cherry tomatoes for 5 mintues. Add the balsamic vinegar and cook further for 3 minutes or until most of it has evaporated.

Serve tomatoes over the asparagus.

Recipe source, Prevention RD's Everyday Healthy Cooking: 100 Light and Delicious Recipes to Promote Energy, Weight Loss, and Well-Being

Nutrition facts calculated based on the recipe giving 4 servings.

The post Roasted asparagus with balsamic tomatoes and a cookbook giveaway appeared first on Eat Good 4 Life.

Hello my friends, I am writing this I am a big fan of pasta and this easy and delicious Penne with mushrooms, sun dried tomatoes and asparagus is exquisite recipe from Spain :-)

For those that have been following for a while you may know that I am from Spain. I have not visited Spain for two years but yesterday I arrived and I couldn’t be happier.

I am really excited to be here to see my friends and family, and of course, eat REALLY GOOD FOOD. I have also planed a few super good recipes to make while in Spain. I will have much more time to bake and cook, as well as study and relax, since my relatives will be taking care of my kids, so stay tuned for the good goodies to come.

This Penne mushroom and sun dried tomato pasta is one of our new favorite pasta dishes. For me it works great because it literally takes 15-20 minutes to put together, it is super tasty, yummy, filling and healthy all at the same time. I do love pasta so lately I have been trying to add a few new pasta dishes to my repertoire! There is an avocado pasta version to come soon so I hope you like that one too.

Asparagus are now in season, that is why I decided to add them to the dish. You can choose to add other veggies if you like. I have done it using fresh spinach and olives which works really well too. Just get creative or you can just leave the recipe as is.

On another note, the winner for the Health Warrior Chia seed bars has been announced. EMELY BENNET you are the winner, you have 48 hours to respond to the message and contact me otherwise I will have to choose another winner. I love doing giveaways, especially of products that I love. I hope I can secure some more goodies for you to have so stay tuned for that too.

Well folks, I am going to get in the kitchen in a little while to experiment with some dishes I have in mind. Since I am in Spain I think a few Spanish dishes are in order.

Until then, stay safe and enjoy!

Here you can see how the sauce looks like with the veggies before I added the penne. I also sprinkled some fresh spinach over it with some pepper flakes when done. This is just optional.

Penne with mushrooms, sun dried tomatoes and asparagus

Miryam's original recipe

Yield: 4-6 servings

Total Time: 20 minutes max!

Ingredients:

• 1 lb whole wheat penne
• 8 oz cream cheese
• 6 oz sun dried tomatos, chopped
• 20 oz sliced fresh mushrooms
• 12 oz fresh asparagus, chopped
• 1/2 cup Parmesan cheese
• 4 garlic cloves, chopped
• 1 tsp Celtic salt, or to taste
• Pepper flakes, optional

Directions:

Cook pasta according to package instructions.

In a heavy bottom sauce pan, over medium to high eat, place the sliced mushrooms and asparagus and cook stirring occasionally until almost tender. About 5 minutes.

Add the garlic and cook for 1 minute. Add the cream cheese with some pasta water, about 2-3 tablespoons, and stir until the cream cheese is well incorporated with the veggies. Add the sun dried tomatoes and Parmesan cheese and stir.

Add cooked pasta to the pan and stir until all the cheese is well incorporated through the pasta. You may add some pepper flakes if you like as well as a pinch of salt if need it be.

Nutrition facts calculated based on the recipe giving 6 servings.

The post Penne with mushrooms, sun dried tomatoes and asparagus appeared first on Eat Good 4 Life.