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Spring Clean Your Diet – Starting with Breakfast: Quiche Cups

25 Feb

I hate those mornings when you rush out the front door with no breakfast – only to realize on your way to the office that you also forgot your lunch in the fridge. Nice – real nice. This happens to me at least twice a week, and it got so annoying that I finally started doing something about it. I know breakfast is the most important meal of the day, and there has been some substantial research showing people who eat protein packed breakfasts within 30 minutes of waking burn more calories throughout the day and jump start their metabolism in the process.

Protein packed breakfast quiche cups by siiri sampson

Copyright 2013 Siiri Sampson. All rights reserved.

But who wants to eat the things that are “good for you”? If you’re going to the trouble of doing something good for your body, you might as well make it taste good, right?! So, in the interest of saving time, having breakfasts for the whole week, and simultaneously giving myself the chance of burning more calories, I started making breakfast quiche cups on Sunday nights. One batch will make about a dozen and a half, and once you start doing it, your imagination will come up with endless variations that’ll have you experimenting into at least next month. Here’s one variation to get you started.

Siiri’s Mini Breakfast Quiche Cups

Ingredients

Ingredients Calories Carbs Fat Protein Sugar Sodium
Broccoli – Raw, 2 spear (about 5″ long) 21 4 0 2 1 20 Ico_delete
Kroger – Large Egg, 16 egg 1,120 0 80 96 0 1,120 Ico_delete
Generic – Small Potato (138g) With Skin, Raw, 1.5 small potato 192 44 0 5 3 21 Ico_delete
Generic – 1% Low Fat Milk, 1 cup 110 12 3 8 12 130 Ico_delete

 

Per Serving: Calories: 60 Carbs: 3 Fat: 3 Protein: 5 Sugar: 1 Sodium: 54

Directions

  1. Dice the broccoli and potatoes and saute in a pan until tender.
  2. Mix all ingredients together.
  3. Pour into silicone baking cups or greased muffin tin.
  4. Bake at 350 for 30 minutes.

I have also made these without the broccoli, but adding some sauteed onions and a tablespoon of taco seasoning with some shredded cheddar on top for a Southwestern version. And of course, you can basically add in anything you want with the above serving as your blank, protein packed canvas….Delicious!

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New Year, New You? (or just a tasty breakfast treat!)

17 Dec

Not to be one of those crazies who puts out her Halloween decorations in July like a big box store, but I’m already thinking about the New Year. I mean, don’t get me wrong – I’m still sipping gingerbread lattes and listening to Christmas music at work all day long in the background…and of course it’s snowing on my blog. However, there’s just something about the hope of a new year, another 1/1/20?? that gets my creative juices flowing.

To that end, I wanted to share a really tasty looking “New You” breakfast for those that are thinking about the age old resolution of improving their health. I am NO STRANGER to this (or the failing of this….but that’s another blog altogether. And I digress). Earlier this year, I met a phenomenal trainer, Jenn, who has an amazing business in helping women of all types and purposes improve health aspects of their life. Her company, For the Glow, kind of represents what many women strive for – it’s a power house of DOING things that are great for you and make you feel great, none of that “ughhhhhh, I can’t believe I have to go to the gym. And I hate my work out pants. And I hate the way health food tastes.” No, no, no.

I wanted to show you this recipe and awesome New Years package Jenn put together, which is super yummy and happens to be super healthy. Of course you can always make modifications to suit your lifestyle, and Jenn is all about accommodations and customization. Happy Holidays to everyone and with that, here’s Jenn:

I’m a woman on a mission.  The mission? To make EVERY recipe (even the detox ones!) just as delicious as they are nutritious. One of my favorite recipes in the upcoming Resolution Challenge meal plan is the Acai Power Breakfast.  Hard to believe, but this yummy breakfast is part of the slim-down protocol!  Acai fruit is a TRUE superfood & one that we should all add in to our routine.  The perks of eating acai:  Improved heart health/lower cholesterol, anti-aging via phytochemicals (buh-bye wrinkles), improved immune function via anti-viral/anti-bacterial properties, weight loss potential, reduced allergies & inflammation, increased energy and clearer skin.  One of my favorite parts:  Acai is loaded with fiber & essential fatty acids, so it’s not your typical fruit that leaves you feeling hungry 10 minutes later.  You’ll feel happy & satisfied! 

Acai Power Breakfast (serves 1)

1 packet of Sambazon Acai, run under warm water for 10 seconds
1/2 c dark berries (frozen or fresh)
1/4 c vanilla almond milk (unsweetened)
1/2 banana, sliced
1/4 c organic, GF granola
1 tbs chia seeds

Blend the acai, berries & almond milk together. Blend until smooth & creamy, pour into your serving dish. Top with sliced banana, granola & chia seeds. Note:  Large blenders like the Vitamix struggle as the fruit doesn’t cover the blade.  Use a smaller gadget like the Magic Bullet if you have one, or make two servings & pop the other in the freezer until you’re ready to use.

Want to UP your superfood intake?  Add 1 tsp of spirulina to your acai mix when you blend & add 2 tbs of goji berries to your toppings!  Spirulina will add a detoxification element & the goji berries provide you with complete protein!

Want fewer carbs & more protein?  Blend a scoop of your favorite organic protein powder to the mix!  Instead of granola + bananas on top, go for 2 tbs of goji berries, 1 tbs of hemp seeds and 1 tbs of chia seeds.

To get the rest of this scrumptious meal plan + recipe package,  join the 3rd Annual Resolution Challenge!  The entire 30-day program is just $20.13 through Sunday (uh, seriously!), which includes our detox/slimdown meal plan, recipes, daily video workouts + bonuses galore!  Check out the details here & join us today!  (Lifetime Glow Girls are already in, so why not forward this to a friend?) :)

Happy Holidays!  Wishing you & your loved ones a happy, healthy + peaceful close to 2012, and a beautiful start to the new year!

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Bing! Cherries aren’t just for pies this year!

18 Jul

This summer, fruit is in. And I don’t mean “in” like “neon and neutrals”, I mean “in” EVERYTHING. Literally. Especially with cherries being in abundance as we speak, fruit is going in every meal at my house. But how to switch it up? I mean, you can always eat a piece of fruit by itself, but there’s got to be more ways to incorporate it while celebrating the versatility of the flavors.

When I caught word that Whole Foods had both Bing and Rainier cherries in stock, I knew this summer would be full of inspired combinations, such as this beauty below:

A Half Cup - Bing Cherry, Basil and Chevre Salad

This is a side salad I made for dinner Sunday night that was oh, so delicious. Wanna know what’s in it? (I thought you’d never ask!)

Bing Cherry Summer Salad

  • 2 doz. Bing cherries, washed halved and pitted
  • 2 oz. Chevre (any goat cheese will do great!)
  • 1 tsp. balsamic vinegar
  • 5 leaves of fresh mint
  • 5 leaves of fresh basil
  • 1 tsp. Finn River port (reduced over medium heat till a thick glaze. This is optional and I had it on hand)
  • Kosher Sea Salt for garnish

Directions:

  1. Start by washing and drying your cherries, pulling the stems off, and then run a small pairing knife around the seam, just like you would to core a peach or other stone fruit. Twist the two sides and then pluck the pit out. Toss all your cherry halves into a salad bowl.
  2. Next, take your washed and dried basil and mint leaves, stack them up and cut into small slivers (also called “Chiffonade”). Sprinkle over cherries in the bowl.
  3. Take 2 oz of goat cheese and crumble or dice and add to your bowl.
  4. Drizzle the salad with the balsamic (a little goes a long way here) and the port reduction if you have it (if not, no worries, it will still be delicious!)
  5. Lightly sprinkle with sea salt (I have kosher on hand, but if you have another kind feel free to substitute – just be careful of using table salt – it’ll get too salty REAL quick).
  6. Toss the salad gently and sparingly, plate up and top with a little more basil and mint.

This salad (made with essentially 5 ingredients or so) is an easy (as in “pull together at the very last second”) dish because it requires NO cooking, little effort (about 5 minutes total) and packs a distinct, flavorful punch. Just because it’s fruit doesn’t mean it can’t be for dinner! We had this along side steamed purple and red potatoes, french green beans and baked true cod with a spiced Greek yogurt crust (equal parts ginger powder, cayenne pepper and paprika dusted over nonfat plain Greek yogurt and finished with corn flake crumbs. Baked at 400F for 13 minutes). Light, healthy and pretty tasty.

A Half Cup - True cod, purple potatoes and bing cherry summer salad

What else? Well, that was Sunday night….but Sunday afternoon, we checked out the International District Food Walk, as you can see from my trusty assistant here (Harrison):

A Half Cup - Harrison at the International District Food Walk

That’s him holding his Phillapeno BBQ pork skewer and Taro bubble tea with lychee jelly (very adventurous!).

And Friday I made a run up to Bellingham to help out my sister with some last minute floral needs for a wedding she had on Saturday, so I got to see the ankle biters…and you know I can’t resist sharing a picture of them!

Later this week I’ll be experimenting with Rainier cherries, baking and roasting them, so keep your eyes peeled, and tell me, what’s your favorite dish or recipe for fresh, in season cherries????

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Valentine’s Day Giveaway – Chocolate, Chocolate and more Chocolate!

10 Feb

UPDATE!!!!!!!

I have completed our random winner drawing with random.org and the winner is Aubrey Bach from www.yay-today.com! Congratulations Aubrey, and to everyone who entered, thank you so much!!!

In celebration of Leap Year (I know, any excuse to celebrate) I’m going to do a fun giveaway next week as well, so come back next Friday for a grab bag giveaway! That’s right, I’m dumping a TON of freebies I have collected recently into a bag and the lucky winner takes the whole bag-o-loot home!!!!!

Happy Friday friends, and Happy cooking!

-Siiri

++++++++++++++

Just when you thought your splurge mode from the holidays was complete, Cupid went and shot a stupid arrow right into your, well, you know….But honestly, who can resist a day that celebrates the people you love?  Yes, it may be full of cheesy commercials (that honestly make me gag and yell at the dumb woman saying a choked up “YES!” on a jewelry commercial), but I will gladly take a day to remind those loved ones how much I care!

Whole Foods Market Paris Red Fair Trade Roses

Beautiful "Paris Red" Fair Trade roses with the most seductive black, velvety tips. LOVE!

These beauties have been making my apartment smell heavenly (dare I say even a little Parisian???) and now I just can’t wait for Valentine’s Day! Of course, I’ll be traveling for work, and will most likely be dining with clients and colleagues, who are great – but still….I’m celebrating early (and late when I get back) to make up for my absence. To find what my fave pick is for Valentine’s Chocolate and win some awesome swag for post-Valentine’s Day chocolate withdrawals, click through and read the rest!

Continue reading →

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Holiday Snacking – Healthy and Cheap

29 Nov

Not that the following pictures have anything to do with smart holiday snacking, except that the nephew pictured, Riley, is big on snacking (as any 3yr old should be), and this was taken at Thanksgiving just last week. You’ll see he’s enjoying the first snack on the list – a crisp apple – thanks to his Nonna (my mom).

Riley, his apple and his Nonna (bad camera phone pictures, sorry!)

Riley and his mommy, my older sister, Kate.

 

Funny Faces

Seriously, could we BE more related?!

Riley with his Chewie (that's me)

EW, GROSS!

Now that you’ve indulged in massive amounts of cuteness, here’s a great short list put together recently by REAL SIMPLE, that I got in my email. They’ve rounded up the perfect snacks to take on the go this time of year. Great for those days you have to do holiday shopping after work, or a Saturday morning you find yourself running errands all over town.  Rather than stopping somewhere to stuff your face full of greasy, fatty burgers (which I’ll admit, sound amazingly good, and I’ve had a few in as many months recently), pack these budget-friendly items suggested by Madonna Behen to keep your energy up when you’re away from the roost.

  • Apples. Though tasty, peaches, pears, and oranges can be messy to eat, and bananas get mushy. Apples can withstand a lot more abuse.
  • Protein-rich raw, unsalted nuts, such as almonds, sunflower seeds, and walnuts. Tote these for their sheer indestructibility and relative indifference to air exposure.
  • Dried fruit. To keep the sugars in fruits like raisins from crystallizing, empty a few handfuls into resealable bags. (Toss the less airtight boxes.) For items like mangoes and apples, seek out those with no added sugar, to keep calories down and crunchiness at bay.
  • Vacuum-sealed tuna packets or tuna-salad kits (complete with mayo and crackers). Like Lunchables, but for grown-ups.
  • Celery sticks, baby carrots, olives, cherry tomatoes. These veggies can withstand a fair amount of jostling and time away from the refrigerator.
  • Packets of plain instant oatmeal. Empty one into a travel mug before a flight, ask an attendant for boiling water, and you have a quick breakfast with no cup necessary.
  • Drinkable yogurt or single-serving containers of applesauce. Punch a straw through the foil and it’s a spillproof, no-utensil healthy snack.
  • Dried ginger. A sweet snack that can also help keep motion sickness at bay.

Great, all-natural snacks like fruits, nuts and protein-packed tuna will prevent the 3pm splurge at the drive-thru, while keeping your daily calorie count in check, not to mention your wallet! Thanks to the REAL SIMPLE crew for keeping us on track this holiday season!

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Fat Free Artichoke Dip for EVERY Holiday Party

28 Nov

Happy Holidays everyone! Yezzzzz, it’s true, I have been in the land of royally sucking insofar as posting is concerned for the past few months. BUT, I’m back, and with some great holiday ideas that are going to rock the table, and not your waistline, okay?

Waking up to a beautifully trimmed tree this morning, with homemade stockings just waiting for goodies!

Please forgive me for being away for so long, and if it makes it any better, I’ve got serious holiday surprises and giveaways comin’ round the bend to make it up to you – my 5 readers. As you can see in the above, early AM shot, I have been busily getting ready for the holidays over at Casa Sampson. I took the super hunky boyfriend with me on the tree hunt, and despite being turned away at the logging roads due to too much snow and not enough snow ploughs, we landed the beautiful Noble now gracing my living room:

Super hunky boyfriend, Harrison, with our freshly cut, 7 ft., perky Noble.

Before we get too far down the snow flurry roads filled with giveaways though, I want to gift you the first recipe (if you can call it that) that you’ll want to use at every function you attend. It literally takes less than 5 minutes to pull together, then just slap it in the oven and walk away. You can do this right before you leave for a party, and show up with a warm, crowd pleasing and FAT FREE dip that will knock the socks off anyone that tries it. Make sure to check out the nutritional facts after the recipe, which I got from inputting the whole recipe into my favorite tool, www.myfitnesspal.com. Here we go!

**By the way, there isn’t a picture of the dip because I got caught up in playing with my nephews and forgot to take a picture, but rest assured I’m making this again and will update the post when I have a picture. Better yet, why don’t you make it and SEND me your picture to post in a holiday update! If you do, there might just be a little gift in it for you!

Siiri’s Fat Free Artichoke Dip

  • 1 block fat free cream cheese
  • ½ a small container of fat free cottage cheese (about a cup or so, this doesn’t need to be exact)
  • 1 can artichoke hearts
  • 1 egg
  • ¼ cup (or a handful) of either bread crumbs or panko bread crumbs (I had panko laying around and you can get it at any grocery store in the same isle as bread crumbs. If you use bread crumbs, you may want to use seasoned ones, regular/plain might be kinda gross…)
  • Spices: dill, salt, pepper, garlic powder

Directions:

  • Toss the cream cheese, cottage cheese, egg and spices into the food processor (or you can use your magic bullet, but you’ll probably need to do it in 2 phases…) Blend till completely smooth.
  • Chop the artichoke hearts roughly so they’re smaller than when they came out of the can. I did NOT do this, and I regret it. Stir drained artichoke hearts into dip.
  • Spread into baking dish (You may want to spray with non-stick spray. I did NOT do this and think it would have made the dip brown better on the bottom and also helped the dip release from the dish for better scooping up with your cracker.
  • Sprinkle with bread crumbs lightly
  • Bake at 400 for 20 minutes. If the bread crumbs have not browned, I turn the oven onto broil and babysit it like a hawk until the top gets brown and pull it out immediately.

 

Here’s some tips I now have after doing this:

  • Salt and pepper it before baking. I didn’t do it since it was my first time and I regret it. I would have added about 1/8tsp pepper and a 1/4 tsp salt before mixing in the food processor
  • Bake it in a shallow dish like a pie plate. The thicker the dip, the longer it’ll take to bake.
  • Make sure your artichoke hearts are small enough. I think the size really made my dip not as good, it was too much of a mouthful.
  • I’d error on too much dill rather than too little. When you’re adding it, it looks like a LOT, but it’s pretty mild, so I’d go for around 2tsps or even 3tsp (which is, of course, 1tbsp)
  • If you have something additional to add, like capers, that’d be yummy too.
  • Don’t be afraid to really blend the crap out of the mix before you dump and spread into the baking dish. It adds some whipped/airy texture that puffs up in the oven, and adds to the volume.

And here are the awesome nutritional facts:

From my stock of recipes I've created and input into http://www.myfitnesspal.com

This recipe makes just the right amount for a pie pan or tart pan, which makes for easy carrying to a party, and simple presentation (tart pans of course look a bit more finished). I listed the dish as serving 6 people, so if you’re really watching your P’s and Q’s, you may want to consider gently cutting it into 6 or 8 visible wedges and then just scooping out that much onto your plate. But honestly, it’s so healthy, it really doesn’t matter!

And rather than serving with just crackers, (although Wheat Thins, Triscuts, or homemade crostini are the best for this), I sliced up raw zucchini and cucumber and placed those right next to my dish as a healthier suggestion. By the time you’re ready for dinner, you don’t feel like you’ve already had dinner. :)

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