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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.

For quite sometimes we have been relaying on just vegetables, grains and fish somewhat. Meat and poultry have been rarely consumed in my house. I mean, I probably used chicken and meat before once or twice per month but now I haven’t even used it in over 3 months.

I really don’t know how people manage to eat meat and chicken almost every day and sometimes even for both lunch an dinner. I guess I am not a big meat eater and that is why is sounds kind of weird to me.

Anyways, my family really doesn’t care for meat and poultry much so I guess I am lucky. Even my kids are wanting to stay away from it. It is fine by me because I could really rely on vegetables for ever and ever…

For this carrot quinoa arugula salad you can really use any type of veggies you like. I used what I had on hand plus the multicolor carrots I got at the market. I pretty much just roasted them and added other vegetables to it.

Then I relied on a simple dressing made with extra virgin olive oil and balsamic vinegar and that was it. The salad was made in a matter of minutes after the carrots roasted.

I am planning on getting in the kitchen more often but with my schedule right now is a bit crazy. I have 2 weeks brake coming soon so I really can’t wait for that. My kitchen is going to be popping with cooking and baking. It is my place to decompress and get the stress out really!

This carrot quinoa arugula salad is something I can eat everyday. I am glad I was able to make extra to take to work next week. I love been able to eat healthy while I am not able to work out as much as I did before so I feel a bit better when my meals are healthy.

Until my next recipe,

Enjoy!

Carrot quinoa arugula salad

Miryam's original recipe

Yield: 6 servings

Total Time: 40 minutes

Ingredients:

• 2 cups cooked quinoa
• 16 oz carrots, roasted
• 8 oz arugula
• 4 eggs, boiled
• 4 large tomatoes, quartered
• 2 tbs extra virgin olive oil

Dressing

• 3 tbs extra virgin olive oil
• 1/4 cup balsamic vinegar
• 1/2 tsp pepper
• 1/4 tsp celtic salt

Directions:

Preheat your oven to 425F. Place carrots in a baking tray. Add the olive oil and make sure the carrots are coated lightly with the olive oil. Bake for 20-25 minutes.

In a small bowl mix the dressing ingredients and set aside.

When the carrots are roasted add the rest of the ingredients to the baking tray and toss in the dressing. Serve.

Note: Sprinkle more pepper if you like or add some nuts for some more crunch and protein content

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A few times a month I like to try new recipes and food items. This month I wanted to make this avocado egg salad sandwich and be able to try it with this new bread I saw at my local supermarket. Given the fact that it is suppose to be higher in calcium and vitamin D, which I am low on, I figured, why not?

The bread was free of high fructose corn syrup and trans fats, which are ingredients I do not eat. After making my recipe I was very please with the results. The mixture of ingredients was superb and the bread itself was very tender and soft.

The best part is that Sara Lee’ Soft & Smooth White made with Whole Grain Bread  delivers an excellent level of calcium—25% daily value—in just two slices.

For someone like me, this is quite important. I am one of those people that always visits their primary physician every year. Being a clinical dietitian and physician assistant student, I always have to keep my health in check.

Anyways, every single year my labs are always remarkable except my Vitamin D and sometimes my calcium which are normally low. I don’t know why that is. However, knowing that there are certain items at the store I can purchase that will help me bring my values up is something that I will for sure try.

Also, when you have a child who doesn’t like or can’t tolerate milk, calcium-fortified baked goods can be a lifesaver. It’s important to build healthy and strong bones during childhood—and maintain them into adulthood—and consuming recommended amounts of calcium is key to doing so.

I have found that there are certain packaged goods, like the bread you’d buy at the grocery store that are calcium fortified. You will also be able to find baked goods like bread, flatbread, muffins, buns, rolls, etc. that are also calcium fortified. Venturing to your local  grocery store to find these items at the bakery isle can be fun and also beneficial to your health.

According to the FDA, a product with 10% of the daily value of calcium per serving is considered to be a “good source of calcium”.

If you are one of those people that also like to eat out, you will find that Subway’s sub bread contains the same amount of calcium as a glass of milk in just a 6″ piece of bread, and is fortified with vitamin D.

Well I hope you find a good source of calcium with the type of bread you will find to make this avocado egg salad sandwich.  I am sure you will be pleased with the taste and simplicity of it.

Enjoy!

Avocado egg salad sandwich

Miryam's original recipe

Yield: 4 servings

Total Time: 25 minutes

Ingredients:

• 8 eggs
• 2 tbs mayonaise
• 1/4 tsp celtic salt
• 1/4 tsp crushed black pepper
• 4 oz alfalfa sprouts
• 2 avocados, peeled and sliced
• 8 slices calcium fortified bread

Directions:

In a large pot boil  enough water enough to cover the eggs. Boiled the eggs for about 5-8 minutes. Let them cool.

Peel the eggs and transfer them to a mixing bowl and chop roughly. Add the mayo, salt and pepper. Combine.

To arrange the sandwich, place a few slices of avocado on over 4 slices of bread. Divide the egg salad between the 4 slices of bread. Top with the alfalfa sprouts and another slice of bread. Serve.

The post Avocado egg salad sandwich appeared first on Eat Good 4 Life.

I am going to try to start posting a little bit more often. I just finished summer school, that was super crazy to say the least, and I didn’t had much time to devote to cooking, baking and recipe development. Starting from today that is going to change!

Anyhow, for this frittata I actually did a combination or regular eggs and egg whites. I didn’t want to saturate the frittata by using just whole eggs because of the cholesterol. Don’t get me wrong, no one in my family has high cholesterol and I truly love whole eggs but when a recipe calls for 10 or 12 whole eggs, well I have to device some adjustments.

The egg whites worked perfectly.

I normally start cooking my frittata on the stove top but this time, because of time constraints, I just baked it in the oven and oh boy, the kale goat cheese frittata turned out perfectly. I think this simpler method is going to be the preferred cooking method of choice from now when making frittatas.

I also used my cast iron skillet, which I love. I just made sure I greased it well enough and then added a couple of tablespoons to my frittata mixture so I didn’t have any problems with the frittata sticking to the pan. This kale goat cheese frittata is sort of unique with the flavors. The combinations are endless so if you don’t like goat cheese, or prefer other type of veggie instead of kale you can totally do that. Anything goes!

Well I leave you with this super easy and tasty recipe so that I can get back in the kitchen and cook and bake some more!

Enjoy!

Here you can see the frittata right before being baked in the oven at 425F. It was super simple to put together and extremely delicious. You can actually use any mixing of your choice!

Kale goat cheese tomato frittata

Miryam's original recipe

Yield: 8 slices

Total Time: 35 minutes

Ingredients:

• 32 ounces egg whites
• 4 whole organic eggs
• 5 oz goat cheese
• 2 tomatoes, quartered
• 2 cups fresh kale
• 2 tbsp olive oil
• 1/2 tsp ground pepper
• 1/2 tsp celtic salt, or Himalayan salt
• Fresh cilantro, optional

Directions:

Preheat your oven to 425F.

Grease your 12 inch cast iron skillet, or any other skillet with 1 tsp of olive oil set aside.

In a large mixing bowl add all the ingredients except the tomatoes, goat cheese and kale. With a wire whisk combine the ingredients. Place the mixture in the cast iron and arrange the kale, tomatoes followed by the goat cheese over the egg mixture.

Bake in your preheated oven for 25-30 minutes. Sprinkle some cilantro if desired and serve while it is still hot with some whole grain bread.

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I have been in Spain for almost two weeks now, in North Spain to be exact, and today we are going to Madrid to see a few friends. I am excited beyond the moon because these are friends from way back when. Friends from grammar school as well as high school.

Madrid is where I lived until I was 18 years of age  and before deciding to venture on my own to travel the world. Every time I come to this city, it takes me back to the great and happy moments of my life as a child.

I also very excited to take my kids to the city where I was born and once lived. My oldest soon has been to Madrid once before, however, I don’t think he can even remember. My youngest, which is three  now, has never been.

While in Madrid, there are tons of things to do, but the one thing I will definitely do is visit the many amazing tapa places this great city has to offer. From Puerta del Sol, Plaza de Espana to La Moncloa. I will take plenty of pictures for you to see.

Ok onto the recipe now. Tortilla de patata (Spanish omelette), as well as Gazpacho, are two of the Spanish authentic and staple foods we have. I don’t know why I waited so long to add this recipe to the blog, but I am glad that at last I have.

Tortilla de patata (Spanish omelette) can be done in many different ways. There isn’t a specific and right way to make it. Some people add onions, others add garlic, and some just leave it as is.

For my version I used ginger. This is very rare but I just love ginger. I won’t get offended if you don’t use it, so go ahead and omitted it if you like.

On another note, I want to show you a few pictures of the farmers market I visited yesterday. I love visiting farmers markets and look at all the artisanal food. It is like I am in a candy store but better.

Ok my friends. By the time you read this post I will be driving from North Spain to Madrid as well as down to the South after spending a day in between in Madrid. It might take me a few days before my next post. I will be spending a lot of time with family and friends and taking tons of pictures to share with you on my return, but until then,

Stay safe and enjoy the tortilla and pictures!

This is bacalao. It is used for many dishes but mostly for fish stews. It is delicious and very salty if prepared incorrectly :-)

These are the best cherries I have ever had. So juicy and so sweet. On the right picture you  can see chorizo (Spanish sausage). You can also have different versions of it like spicy. Chorizo is best in bocadillos (sandwitches) as well as served as a tapa if it is slightly pan fried.

Cheeses are also a big staple food in Spain. My ultimate favorite cheese in Manchego cheese. Every time I come to Spain I make sure that I leave with plenty of it in my luggage :-)

Aceitunas (olives) of many different kinds as well as assorted pastries are predominant in farmers markets. I didn’t get any, because I know I would eat them all at once. Looking at them and taking pictures was enough for now!

Vegetable stands predominate farmers markets here in Spain. I love seeing all of the beautiful, local vegetables and fruits. These tomatoes you see are the ones I bought to make some more Gazpacho. I can’t get enough of this powerful and healthy drink.

Do you have bread? I do…I love bread of any kind. I was able to get the last whole grain loaf of the day, and with that, I made some cheese and tomato sandwiches that were killer, just the best.

OK onto the tortilla now. Here you  can see the omelette being cooked. It is a little bit tricky to flip it with the plate but it is the only method. Just be careful and you will be fine. Also my omelette is kind of toasted, I don’t like seeing runny eggs when I cut my tortilla, some people do, but not me!

Tortilla de patata (Spanish omelette)

Miryam's original recipe

Yield: 6-8 servings

Total Time: 45 minutes

Ingredients:

• 4 lbs of potatoes, sliced, peeled and cut into thin disks
• 7 organic eggs
• Pinch Celtic salt
• 2 Tbsp ginger, finely chopped
• 2-3 cups light olive oil, to fry the potatoes

Directions:

In your food processor, or mandoline, slice the potato quarters thinly crosswise.

Heat the olive oil in a large, heavy non-stick skillet over medium to low heat and add the potatoes evenly. Cook, stirring occasionally, to prevent the potatoes from sticking and browning until the potatoes are soft, about 15 minutes or more. If you are using the ginger, add it when the potatoes are half way cooked.

When the potatoes are cooked, transfer the potatoes to a colander set over a bowl and let them drain thoroughly and cool for a few minutes. Set aside 2 tablespoons of the cooking oil and strain the rest for another use.

Beat the eggs and salt in a large mixing bowl. Gently stir in the cool potatoes. Mix the potatoes well with the eggs. It is OK if some of the potatoes brake in the process.

Heat 2-3 tbsp of the reserved olive oil in the skillet, over medium to high heat. Pour the egg mixture into the skillet and distribute the potatoes evenly. Reduce the heat to medium-low and cook, moving and shaking the skillet, and running a thin spatula around the edges in the beginning. Then let it cook undisturbed until the top is a little wet but not liquid, 7-10 minutes.

Run the spatula under the tortilla to make sure that no part of the bottom is stuck to the skillet. Top the skillet with a rimless plate, or any possible flat plate, slightly larger than the skillet and quickly invert the tortilla onto the plate. If the skillet looks dry, add a little more olive oil.

Carefully slide the tortilla back into the skillet, uncooked side down. Shake the skillet to straighten the tortilla and push the edges in with the spatula. Reduce the heat to low and cook the tortilla until a toothpick inserted in the center comes out dry, about 7-10 minutes.

Let it cool a little, then cut the tortilla into wedges and serve warm or at room temperature. To serve as a tapa, cut the tortilla into squares and serve with toothpicks.

Nutrition facts calculated based on the recipe giving 6 servings.

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This is the second time I have made bread pudding. I am not much of a custard, pudding type of person but since it was a long time since I made my last bread pudding I figured I make another version and see.

This one was much better though, I actually kind of liked it. Maybe because of the dark chocolate…I don’t know!!

I think this is nothing but comforting. I liked it best warm and even though I stored the left over bread pudding in the fridge I still warmed it in the microwave before I ate it again. I think cold bread pudding is kind of yucky :-)

I actually toasted the bread before using it for the pudding however you don’t have to do this step.

Anyhow, I have seen many versions out there. I think I would like to try a pumpkin and raisin kind. Maybe I will venture and do that one next, will see.

For now, here you have this comforting dessert.

Enjoy!!

Cut the bread into cubs, well sort of, and measure about 9 cups of bread loosely packed like I did :-) If you are toasting the bread just place it in a large skillet over medium heat and toast slightly. No oil or butter necessary.

Here you can see my bread slightly toasted as well as the bread being placed in the bowl to soak up all of the milk and egg mixture.

Here you can see the soaked up bread. There is still some liquid at the bottom of the bowl which you can distribute among the 4 ramekins once you are done dividing the bread amongst them.

and this is the pudding right after taking in out of the oven. Yummy…

 This is best eaten when warm. You may add a little bit of warm milk to it if you like.

You can sprinkle a little bit of powdered sugar over the top. Just a tiny bit though :-)

Dark chocolate and apple bread pudding

Yield: 4 10oz ramekins

Ingredients:

9 cups cubed whole grain bread, I used 7 grain bread from Trader Joe's. Toasted is optional.
1/2 cup apple sauce
1/2 cup eggs whites
1 egg
1/4 cup unrefined sugar
1 1/4 cup organic low fat milk
1 teaspoon cinnamon
1-2 organic apples, finely chopped
1/3 - 1/2 cup dark chocolate chips

 

Directions:

Preheat oven to 350F.

In a large bowl mix apple sauce, sugar, milk, cinnamon, egg and egg whites.

If you would like to toast the bread just place it in a large skillet over medium heat. Lightly toast the bread this way making sure you stir it once in a while. It took me about 4-5 minutes to toast mine.

Add bread and almost all of the chopped apples and chocolate chips to the milk mixture reserving some apples and chocolate chips for sprinkling over the top. Soak the bread well until most of the liquid is gone.

Divide soaked bread over the four 10 oz ramekins and sprinkle the remaining apples and dark chocolate chips over the top.

Place ramekins in a cookie baking sheet and bake for 25-30 minutes. Let bread pudding cool for a few minutes and serve while still warm.

You may add a little bit of warm milk to it if you like. I did :-)

I store left over pudding covered in the refrigerator and warm in the microwave before consuming again.

Nutrition facts calculated based on the recipe yielding 4 10 oz ramekins. Each one is good for 2 people so 1 ramekin = 2 servings

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