Spinach and Goat Cheese Frittata
1 tbl. olive oil, 1/2 medium onion (thinly sliced), kosher salt and black pepper,
5 oz. baby spinach (6 cups), 10 large eggs beaten (or equal amount egg whites),
1 cup goat cheese crumbled (4 oz.)
- Heat oven to 400 degrees F. Heat oil in a medium ovenproof nonstick skillet over medium-high heat. Add the onion and 1/2 tsp. each salt and pepper and cook, stirring occasionally, until golden brown, 3 to 4 minutes.
- Add the spinach and cook, tossing, until wilted, 1 to 2 minutes. Add the eggs and sprinkle with the goat cheese. Cook until the mixture begins to set around the edges, 1 to 2 minutes. Transfer to the oven and bake until set, 10-12 minutes.
- Enjoy with a side salad and crusty bread.
I have made these burgers for my family and even my meat loving husband liked them. They are a tasty, healthy, option to a traditional burger.
(1) 15 oz. can of black beans, rinsed and drained, 1/4 cup quinoa, 1/2 cup water, 1/2 cup bread crumbs, 1/4 cup minced yellow or orange or red bell pepper, 2 tbls. minced onion, 1 large clove garlic, minced, 1-1/2 tsps. ground cumin, 1/2 tsp. salt, 1 tsp. hot pepper sauce, 1 egg, 3 tbls. olive oil.
- Bring quinoa and water to a boil in a saucepan, reduce heat to med-low, cover and simmer until tender and water absorbed, approx. 15-20 minutes.
- Roughly mash the black beans with a fork leaving some whole in a paste-like mixture.
- Mix quinoa, breadcrumbs, bell pepper, onion, garlic, cumin, salt, pepper sauce and egg into the black beans.
- Form 5 patties.
- Heat olive oil in a large skillet.
- Cook the patties in the oil until hated through 3-4 minutes per side.
Serve on a whole grain bun or without the bun. Delicious topped with fresh raw spinach, cheese, and caramelized onions. Add a side salad, and sweet potato fries for a complete meal.
It’s Wednesday again and I have a delicious meatless stuffed pepper recipe that you will love. Quinoa provides a serving of protein with the health benefits of whole grains.
1 medium onion finely chopped, 2 tbs. olive oil, 2 ribs celery finely chopped,
1 tbs. ground cumin, 2 cloves garlic minced, 10 oz. pkg. frozen chopped spinach (thawed and squeezed dry), (2) 15 oz. cans diced tomatoes (drained, liquid reserved),
(1) 15 oz. can black beans rinsed and drained, 3/4 cup quinoa, 3 large carrots, grated, 1-1/2 cups grated reduced fat pepper jack cheese (divided), 4 large red bell peppers halved lengthwise, ribs removed.
- Heat oil in saucepan over med. heat. Add onion and celery, cook 5 minutes until soft. Add cumin and garlic, sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes until most of liquid has evaporated.
- Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to med.-low, simmer 20 minutes until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
- Preheat oven to 350 degrees F. Pour liquid from tomatoes in bottom of baking dish.
- Fill each pepper half with heaping 3/4 cup of quinoa mixture, and place in baking dish. Cover with foil, bake 1 hour. Uncover, an sprinkle each pepper with 1 tbs. remaining cheese. Bake 15 minutes more, or until tops of peppers are browned. Let stand 5 minutes. Transfer peppers to serving plates, and drizzle with pan juices before serving.
Add a garden salad and you have a well balanced meal without the meat. Enjoy.
A glass of heart healthy red wine would go great with this meal also.
I will be posting a meatless recipe every Wednesday. Enjoy better health by eating at least one meatless dinner a week. I promise you will enjoy this meal and not feel deprived.
Vegetable “Meat” Loaf
1 large red pepper, 1 tsp. Dijon mustard, 1 large green bell pepper,
2 pounds cremini mushrooms (coarsely chopped), 1 tbsp. olive oil
1 cup, 1/2 inch asparagus pieces, 1/2 cup chopped red onion
1 cup panko breadcrumbs, 1 cup chopped walnuts, toasted
2 tbsp. chopped fresh basil, 1 tbsp. ketchup, cooking spray
1/2 tsp. kosher salt, 1/2 tsp. freshly ground pepper, 2 large eggs (lightly beaten),
4 ounces fresh Parmigiano-Reggiano cheese/grated
2 tbsp. ketchup, 1 tbsp. vegetable broth, 1/2 tsp. Dijon mustard
- Preheat broiler to high. Cut bell peppers in half lengthwise, discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet, flatten with hand. Broil 12 minutes or until blackened. Place in a paper bag, fold to close tightly. Let stand for 10minutes. Peel and finely chop. Place bell peppers in a large bowl.
- Reduce oven to 350 degrees.
- Place 1/4 mushrooms in a food processor, pulse until finely chopped. Transfer to a bowl. Repeat procedure 3 times with remaining mushrooms.
- Heat a large nonstick skillet over medium-high heat. Add oil to pan, swirl to coat. Add mushrooms to pan, sauté 15 minutes or until liquid evaporates, stirring occasionally. Add mushrooms to bell peppers in bowl. Wipe pan with paper towels. Add asparagus and onion to pan, sauté 6 minutes or until just tender, stirring occasionally. Add onion mixture to mushroom mixture.
- Arrange breadcrumbs in an even layer on a baking sheet, bake at 350 degrees for 10 minutes or until golden. Add breadcrumbs and the next 8 ingredients (through eggs) to mushroom mixture, stirring well. Spoon mixture into a 9×5 inch loaf pan coated with cooking spray, press gently to pack. Bake at 350 degrees for 45 minutes or until 155 degrees.
- To prepare topping, combine 2 tbsp. ketchup and remaining ingredients in a small bowl, brush ketchup mixture over loaf. Bake an additional 10 minutes. Let stand 10 minutes, cut into 6 slices. Enjoy with a green salad.
These ladies completed their three rounds of HIIT training followed by 10 minutes of core and stretch!!! Job well done by 7am!!!
For weight loss to occur one must burn more calories than they consume. In a deficit the calories will come ultimately from fat. If you eat more calories than you burn you will gain fat. During low-intensity training a higher percent of fat is burned. During high-intensity training a higher percent of carbs (glycogen) is burned.
As a percentage this is true. However, high-intensity training will burn more calories and fat overall when compared to low-intensity training.
Lower intensity training will burn 70% of calories from fat while higher intensity training will burn 50%. If you work out for 20 minutes, you will burn 100 calories at a low intensity and 200 calories at a high intensity. Would you rather burn 70% of 100 or 50% of 200? High-intensity training also improves your V02 max, which improves your fitness level. This does not improve with low-intensity training.
While not everyone is capable of doing high-intensity training due to their fitness level, age, injury etc. doing small intervals at a higher than your usual intensity will help develop the ability to work out longer at this higher level. Having said that for some individuals low-intensity, longer workouts are still their best option for safe effective exercise. Those individuals that have the ability to safely workout at a higher intensity should kick it up a notch and enjoy the added fitness benefits.
Did you know that flexibility is one of the components of physical fitness? It is the one components that most people do not take the time to develop. Being able to move all of your joints through their full range of motion is important for good joint function as well as being able to walk, lift and step normally. If your knees cannot extend all the way, extra stress is placed on the hip and lower back. A short tight muscle limits the joint’s ability to move normally. If the hamstrings are too short, they limit the ability of the pelvis to tilt, which affects the lumbar spine and can lead to lower back pain.
One of the most common tests used to measure flexibility is the Sit-and-Reach test. This test provides some information about the hamstring muscle group. The more the hamstrings allow one to reach forward, the less it restricts movement of the pelvis. Tight hamstrings pull the pelvis down and away from the lumbar spine and makes the lower back instable and more prone to injury and pain.
Simple Hamstring Stretch
Lay down on your back. Bend your knees, lift them from floor and place a yoga strap around the sole of your foot. Extend your leg straight up toward ceiling. Hold stretch 20 seconds and repeat with other leg.
Midtown will be offering free Sit-and-Reach testing to members during the month of October. We will also be showing a series of stretches for you to do to increase your hamstring flexibility and offering retesting during the month of December.