Coach Lora’s Crustless Chive & Bacon Quiche

Chive Bacon Quiche 10.29.2013

Coach Lora’s Crustless Chive & Bacon Quiche

8-12 fresh eggs (med. Size) - use whites only if you want to reduce the cholesterol & fat

¼ cup cut fresh chives (this is easy to grow, I cut it into small pieces using kitchen shears)

¼ cup fully cooked bacon pieces (you could use ham too)

1 cup cottage cheese

1 cup shredded cheddar cheese

½ med. size white onion diced

2 cloves minced garlic

½ cup panko bread crumbs (I like the parmesan herb flavor) – if you are diabetic or trying to reduce your carbs omit this

Sea salt & cracked pepper to taste

Saute diced onion in olive oil until clear.  In separate bowl combined eggs (I beat them lightly with a fork first) and all other ingredients (reserve some cheddar, and panko for the top).  Mix well.  Pour into a coated baking dish.  Top with cheese.  I put the panko on for the last 10-15 minutes only.  Bake uncovered on 325 for 40-45 minutes until golden (and it doesn’t jiggle).  Garnish and serve with diced fresh tomato.  Enjoy.

Suggested side:  steamed carrots or cabbage

Notes:  If you like to use other herbs like basil and thyme that is really good too.

Happy Cooking,

Coach Lora Erickson

www.BlondeRunner.com

Do you want to learn more about health cooking?  If so, take a class.  Message lora@blonderunner.com to learn when the next class is.

Chili Over Cornbread Waffles

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This is an easy and fast dinner (and a great way to use up some food storage).  It’s pretty healthy too!

~ Coach Lora Erickson

www.BlondeRunner.com

Exchange Garden Produce

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I love to garden and often have excess fruit and vegetable but also don’t grow everything. I thought it would be a great idea to create a group where we could exchange produce with each other if we have extra of something and wanted something else we don’t grow so I created a new Facebook page. We can also share gardening ideas and tips. If you have a garden and live in the Bountiful area, please join us. Learn more

Tracy’s Banana Pancakes

August 27, 2012 by  
Filed under Main Dishes, Nutrition, Recipes, Vegetarian

One of my Team Blonde Runner (TBR) tri-athletes shared this with me.  She uses this as a race recovery food along with raw almonds, fruit and other proteins.  Enjoy (thanks for sharing Tracy).

1 C flour (1/2 white flour, 1/2 wheat flour)
1/2 C yellow cornmeal
1/4 C oat or wheat bran
1/2 tsp baking soda
1/2 tsp salt
1-1/2 C low-fat buttermilk or regular milk
1/2 C mashed ripe bananas
2 TBS butter
2 tsp honey
1 large egg

Mix it all together. Add fresh blueberries or strawberries over the top and use a light syrup. They’re yummy and filling.

Lora’s Vegetarian Quinoa Salad

August 7, 2012 by  
Filed under Main Dishes, Nutrition, Recipes, Salads, Sides

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This is a salad I often have for lunch and I think it’s quite tasty and certainly is healthy.  My husband and kids like this “bird seed” salad too.  lol

Coach Lora Erickson

“Blonde Runner”

 

Lora’s Vegetarian Quinoa Salad

1 cup quinoa

3 cups water

Dash of lemon juice

Dash of vinegar (sometime I use white, other times balsamic)

2 cloves garlic, minced

1 large tomato dices (fresh from the garden – yum)

½ cup diced cucumber

¼ cup finely chopped white or purple onion

¼ cup fresh chives from the garden

Fresh herbs to taste , minced (cilantro or basil is good)

1 Tablespoon canola or olive oil

Salt and pepper to taste

 

Rinse quinoa well and add the water.  Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed.  Rest and cool for a few minutes then stir in the garlic, onions etc and veggies.  Enjoy.  So yummy (and healthy)!

 

Health Benefits of Quinoa:

 

Quinoa (Keen-wah) is often considered a “grain” or “seed” from South America and is quickly becoming more popular in America.  Quinoa is a very versatile and can be used in sweet or savory dishes and is packed with high quality protein/amino acids as well as other important nutrients like iron.  Despite it’s higher carbohydrate content it is considered a low glycemic index and gluten-free food.  It is also high in natural fiber.

Lora’s Berry & Wild Honey Breakfast Quinoa

August 7, 2012 by  
Filed under Main Dishes, Nutrition, Recipes

This recipe got two thumbs up from my taste testers (my kids). So, it will stay on our menu. They really like “bird seed” as they like to call it.  lol Enjoy.
Coach Lora Erickson
“Blonde Runner”

Lora’s Berry & Wild Honey Breakfast Quinoa

½ cup quinoa
½ cup low-fat milk (soy milk works well too)
1 cup water
½ teaspoon of cinnamon
Dash of vanilla extract
Drizzle of wild honey
½-3/4 cup berries (fresh or frozen work – I like to use several different kinds of berries at once)

Rinse quinoa well and add the milk and water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the spices and vanilla. Top with berries and drizzle with honey and enjoy for a healthy and warm breakfast.

Health Benefits of Quinoa:

Quinoa (Keen-wah) is often considered a “grain” or “seed” from South America and is quickly becoming more popular in America. Quinoa is a very versatile and can be used in sweet or savory dishes and is packed with high quality protein/amino acids as well as other important nutrients like iron. Despite it’s higher carbohydrate content it is considered a low glycemic index and gluten-free food. It is also high in natural fiber.

Lora’s Baked Salmon Potstickers

April 28, 2010 by Lora  
Filed under Main Dishes, Recipes

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Okay we had a yummy (and healthy) dinner tonight and all my kids loved it, so it’s worth sharing. Like all healthy meals, it’s pretty simple. Here is what you will need:
Note: one thing you should know about me is that I don’t really follow recipes and I make things up all the time – sometimes they turn out and sometimes they don’t and this one was a hit with the whole family.

Ingredients

A package of round wraps
One 7 oz can of boneless/skinless Atlantic salmon, drained (give the juice to your cat – they will love you forever)
Dash of Worcestershire sauce (reduced sodium)
Some lite mayo made with canola oil (use just enough to stick it together)
Fresh chives from the herb garden (I use scissors and cut them into little pieces) – probably 2-3 Tablespoons
Minced garlic – probably 1-3 cloves
Finely chopped white onion (about ¼ cup)
Egg white slightly beaten (optional)

Instructions

I mixed it all together then fill the wrapper (it doesn’t take much) then seal them in a half-moon shape with a little water to stick the dough together. I cooked them on 375º F for about 15-20 minutes or until golden brown. I serve them with Kikkoman Sweet & Sour Sauce (go easy – it’s high sugar – but so yummy). Really you may not even need sauce at all – they are pretty tasty by themselves. I served this with steamed peas and sautéed mushrooms (high in zinc and vitamin C etc…) and milk.

Health benefits of fish (specifically salmon):

Fish is known for its heart health benefits and Salmon is no exception. Salmon is low in calories but packed with protein and omega-3 essential fatty acids with can help reduce inflammation and maintain a healthy immune and circulatory system. Salmon is also an excellent source of the antioxidant selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6. Many of these B-vitamins have been know to help lower cholesterol and prevent cardiovascular disease. Just 4 ounces provides about

Number of Servings

Depends on how hungry you are.

This post was submitted by Lora.

Roasted Marinara

September 14, 2009 by  
Filed under Main Dishes, Recipes

A hearty sauce that can be used as a base for so many recipes and meals.

Ingredients

8 cups Fresh Tomatoes, Quartered
1 whole Sweet White Onion, Rough Chopped
6 whole Garlic Cloves, Smashed
½ cups Good Olive Oil
1 teaspoon Sugar
1 teaspoon Kosher Salt
1 teaspoon Crushed Red Pepper (more If You Like It Spicy)
½ teaspoons Ground Black Pepper

Instructions

1. Preheat oven to 400 degrees.

2. Combine all marinara ingredients in a large baking dish or roasting pan. Roast for 1 hour to 1 hour 20 minutes. I like my veggies to get a little black char to them. Then pulse them in a food processor.

3. Serve it on pasta, garnished with fresh basil.

Total Time

1hr, 30 mins

Number of Servings

8

This post was submitted by wmarble1.

Lemon Pesto Tilapia Fillets

August 25, 2009 by  
Filed under Main Dishes, Recipes

Flavorful tender fillets of tilapia lightly pan fried and then quickly broiled with pesto. Cod is an excellent substitute for tilapia. Serve with lemon herbed rice and lemon sauteed asparagus for a well rounded meal.

Ingredients

- Tilapia Fillets – 1 per person (may use cod or other white fish of preference)
- 1/3 C. Flour
- 1 to 2 t. freshly grated lemon zest
- Pinch of freshly ground Salt and Pepper
- 1 to 2 T. Olive Oil (may use cooking spray)
- 1 T. Basil Pesto per fillet (i.e. 5 tilapia fillets = 5T pesto)

Instructions

1. Lightly pat the tilapia fillets in paper towel to remove some moisture.

2. Mix together the flour, lemon zest, and salt and pepper on a plate.

3. Lightly flour each fillet in the seasoned flour.

4. Heat oil in skillet on medium heat. Lightly pan fry the fillets for 1 to 2 minutes on each side until golden.

5. Transfer fillets to a Baking dish. Place 1 T. pesto on each fillet.

6. Broil for 2-3 minutes until pesto is bubbly and beginning to turn golden. Serve.

Total Time

7-8 minutes.

Number of Servings

Adaptable: 1 Fillet person.

This post was submitted by isaacandruth.

Main: Lora’s Baked Zucchini Casserole

July 31, 2009 by  
Filed under Main Dishes, Nutrition

By Lora Erickson, BlondeRunner.com

Ingredients:

  • 3-4 cups diced and steamed zucchini
  • 1 small onion diced and sautéed lightly in canola oil
  • 3-4 eggs (omit the yolk to reduce the fat and cholesterol)
  • 3-6 cloves of garlic, minced
  • ½ cup skim milk
  • ½ – 1 cup shredded cheese (I like a 3 cheese blend – use less to reduce the fat and calories)
  • ½ cup seasoned organic crackers crushed

Directions: Preheat oven to 350F. Mix the zucchini and onion and layer into a casserole dish and then sprinkle with cracker crumbs. Mix all remaining ingredients and poor over the zucchini mixture. Bake uncovered for 35 minutes or until golden on edges. Serves 8 to 10.

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