Kellie Hill | The Right Plan's Blog

May 4, 2020 by Kellie Leave a Comment

Crustless Quiche

No Crust Quiche

A few years ago I found out I needed to remove gluten from my diet in order to lower a cancer marker. If you’ve read my health journey then it comes as no surprise that I didn’t want to increase my risk of cancer on top of everything else! So – no gluten. And, for the most part I haven’t really missed it. Today there are so many gluten free options that it’s pretty easy to make substitutions. But, I’ve never really liked a quiche. I feel like the crust just gets in the way of all the deliciousness. Obviously making a crustless quiche was on my agenda.

Now, with a bit more free time, I’ve really enjoyed creating a delicious no crust quiche. So, I decided it was time to share the recipe.

Cooking Notes

A few notes are in order when it comes to making a no crust quiche.

First, you don’t need as much moisture as a traditional quiche. If you try to just substitute a regular quiche recipe it’ll probably end up too runny.

Second, load up with any vegetables you like. Personally I found that using frozen spinach or asparagus was easiest year round. But, the best crustless quiche uses fresh ingredients. So, when in season chop up fresh veggies. I’ve also found zucchini very tasty. Don’t feel stuck with a red pepper . . . no crust quiche doesn’t mean no flavor quiche, so use a pablano or green pepper. Enjoy whatever fresh veggies you have available.

Third, any milk alternative works fine. Personally, my body doesn’t like cows milk so I tested out a number of different options in the milk alternative world. If you prefer a thinner consistency of milk alternative (like rice) maybe use a bit less than 1/2 cup. If you prefer a thicker consistency of milk alternative (like coconut) use the full 1/2 cup. The no crust quiche even works using water in place of the milk. The point is to beat the eggs and liquid so they are super fluffy making a beautiful crustless quiche. The flavor will suffer a little with water though.

Fourth, don’t forget to let those chopped onions and minced garlic sit before cooking in order to bring out all the health benefits. If you’re going crustless you’re looking for healthy so don’t skip the easy health benefits. If this is a new concept to you, check out this post that explains the science behind letting onions and garlic rest.

Fifth, cheese is really optional with a crustless quiche. I think the heaviness of a regular quiche with crust lends itself to needing a heavier top, like cheese, for balance. But a no crust quiche doesn’t need the extra weight. So, if you’re watching your calories, skip the cheese and trust me, you won’t miss it.

Crustless Quiche Recipe

Ingredients

1 Tbs coconut oil
1 small onion
2 cloves garlic
8 brown mushrooms
1 red pepper
1 package (10 oz) organic, frozen spinach or asparagus
2 eggs
3 egg whites
1/2 cup milk or milk alternative
1/4 cup shredded raw cheese (optional)
salsa (optional)

Directions

Preheat oven to 350 degrees.
Chop onions and mince garlic. Allow to rest for 5-10 minutes.
Slice mushrooms and chop red pepper.
Thaw spinach or asparagus by placing in strainer and running water over it until thawed. If spinach, use the back of a spoon to squeeze out most of the liquid. If asparagus, roll in paper towels. Chop asparagus.
Beat eggs and egg whites with the milk until light yellow and frothy.
Heat oil over medium heat in a 10″ skillet. Add the onion and mushrooms. Cook, stirring, for 2 minutes.
Add garlic and red peppers. Cook, stirring, for another minute.
Stir in spinach or asparagus.
Reduce heat to low.
Pour egg mixture over spinach in skillet. Cook for 5-7 minutes without stirring. Mixture should be cooked on the bottom and almost set on top.
Sprinkle with cheese if using.
Bake in the oven for 5-10 minutes. Eggs should be set and cheese melted.
Serve topped with salsa.

December 30, 2019 by Kellie Leave a Comment

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November 21, 2019 by Kellie Leave a Comment

Holiday Meal – Avoiding the Guilt and Anxiety

Planning the Holiday Meals

Holiday meals can mean holiday headaches. Unfortunately we don’t all live in a Hallmark movie and every holiday meal isn’t filled with perfect moments.

But, you can enjoy the time with a few decisions prior to the big meal.

Breakdown the Holiday Meal

First, take a moment to sit and reflect on your holiday meals. What foods will be present? Which foods are triggers for you? What will the full day look like? Will you be moving or exercising or just sitting around?

Second, think about which foods really mean something to you during a holiday meal. Is there no holiday meal without pumpkin pie or grandma’s cranberries? Holiday meals don’t need to be a reason to overindulge but they are a reason to enjoy the foods that have a special place in our person history.

Third, think about how to overcome any issues. Can you go for a walk before or after the holiday meal? Can you bring a healthier substitute?

Before the Holiday Meal

It’s always best to have a game plan when it comes to holiday meals. Try not to show up hungry. Have a small but nutrient dense meal or large snack before arriving. This way all those guilty pleasures won’t be so appealing. If you aren’t sure about the menu, offer to bring a dish to share. Your dish will ensure that your dietary needs are met. If you’re in a hurry, pick up a shrimp cocktail platter or vegetable tray at a grocery store. These are high quality, low calorie appetizers.

Sacred Dishes

Most families have recipes that have been passed down for generations. Often these additions to the holiday meal tend to be high fat, high calorie recipes. I’m just going to be honest here, unless you’ve worked through the recipe and found ways to make it healthier and just as tasty, I feel these sacred dishes should be left alone. Trying to give a beloved family recipe a healthy makeover usually means it just doesn’t live up to original – or worse, the memory. Since holiday meals are rare, just honor the original recipe and savor a few bites. Usually the first bite or two are all you need to enjoy.

Stick to the Basics

The basics of holiday meals – roast meats, sweet potatoes (without added sugar), vegetables grilled, steamed or baked – these are all very healthy. Try to make your first plate during holiday meals full of vegetables. Unfortunately holiday meals can be a time when well-intention people try to push foods on us or question our choices. It’s okay to say no . . . and you don’t owe them an explanation.

Possible Substitutions for Holiday Meals

If you’re the cook, test out a few healthier options ahead of the holiday meals. But, again, careful with any sacred dishes. A quick 30-second blanched spinach is much healthier than creamed spinach. Some people like mashed steamed cauliflower in place of mashed white potatoes. Roasted vegetables or baked sweet potatoes instead of sweet potato casserole. Skip the green bean casserole and for quick sauteed green beans. I probably don’t need to write anything about whatever that can of “cranberry sauce” is, please try cranberry relish. Stuffing doesn’t have to include bread (especially white bread); try whole grain bread or wild rice stuffing. Sparkling water spritzers or kombucha can replace beer or wine. Cinnamon spice tea, one of my all time favorites, may be able to take the place of hot chocolate. Baked apples could replace apple pie. Pumpkin custard could replace pumpkin pie.

Holiday Meals are Only ONE Meal

Remember the most important part of holiday meals is enjoying the time with people; the holiday meal is just the avenue. Holidays are supposed to be fun! It’s okay to appreciate a few favorite dishes in moderation and skip the other items. One meal will never totally derail your nutrition plan.

Give yourself permission to enjoy holiday meals without regret. Even if you do overindulge, get back on track with the next meal.

October 30, 2019 by Kellie Leave a Comment

Healthy Dessert Recipes – Pecan Cookies

Pecan Ball Cookies

Healthy dessert recipes seem to usually taste like cardboard. And then I just end up throwing it all away while my family makes a bakery store run.

These pecan cookies are the healthy dessert recipe we needed and are a staple during the holiday season in our home. Everyone loves these pecan balls and I love that I can make the dough ahead of time. Make the dough, cover and chill at least 2 hours, but as long as you need to fit healthy desserts into your busy end-of-the-year scheduling. Then, when you want a pecan cookie (or two) or a whole batch, just heat the oven, roll out the dough and 10 minutes later you’re enjoying a delightful treat.

Healthy Desserts = Coconut Sugar

Part of what makes these pecan ball cookies healthier is coconut sugar. There is a caveat here though – the only truly healthy dessert is one with NO sugar. But, if your family is anything like mine, during the holidays fruit just isn’t going to cut it for a dessert. So, enter healthier sugar alternatives such as coconut sugar and stevia. I’ve written many times about the healthy benefits of coconut sugar so I won’t repeat it here. If you are new to coconut, read this article.

Coconut sugar is the traditional sugar made from the sap of coconut flowers. It is boiled down to create either dry sugar blocks (which have to be grated), a soft paste, or granulated form. Coconut sugar has a light taste without excessive sweetness. It almost tastes like it has just a tad of maple syrup or caramel in it. Coconut sugar is low on the glycemic index, so it’s a better sugar for diabetics. It is also full of minerals. Coconut sugar is produced by a natural process of heat evaporation with no preservatives added. Many ethic markets carry the paste form which is easy to cook with. Many health food stores carry the granulated form as it’s rising in popularity. It can easily be substituted for sugar in recipes although depending on the amount of sweetness you are used to you may have to add 1/2 again as much coconut sugar. For example: if the recipe calls for 1 Tablespoon of sugar, you may need up to 1 1/2 Tablespoon of coconut sugar. Personally, I find that most foods could use less sweetness and start with a 1:1 substitution.

Coconut sugar also makes great pancakes, muffins, chocolate cookies, and so much more (links for more healthy dessert recipes). It’s very versatile and gives this healthy desserts a sweet boost without the big insulin swings.

Enjoy!

Pecan Cookies

Pecan Ball Cookies Ingredients:

1 cup pecan
1/3 cup coconut sugar
Grated orange zest of one orange
1 Tbsp. orange juice
10 drops stevia (optional)
1 egg white, lightly beaten
½ Tbsp. powdered sugar (optional)

Pecan Balls Directions:

Pulse pecans and coconut sugar in a food processor until similar to the texture of sand.
Place mixture in a bowl. Add zest, juice and stevia. Mix well.
Add egg white and stir until a thin dough forms.
Cover and chill at least 2 hours.
Heat oven to 350 degrees.
Place parchment paper on baking sheet. Using a heaping teaspoon roll each into a total of 16 balls placing approximately 2 inches apart.
Bake for 8-10 minutes. Cool before removing from pan.
Place powdered sugar in a sieve and dust pecan cookies if desired.

September 24, 2019 by Kellie Leave a Comment

Seared Ahi Tuna Recipe (& Dipping Sauce)

Seared Ahi Tuna

Let’s make a restaurant quality meal in minutes with this seared ahi tuna recipe.

Growing up, the only type of tuna I knew came from a can. Much of our food came from a can or box. In fact, the only way we ate tuna was added to what I later learned was a mix of milk, butter and flour; then the mixture was poured over toast. Yep, there’s many names for this concoction . . . I’ll leave you to your own if this is a food you grew up with too. If you did, you probably didn’t know, any more than I did, that tuna was anything besides a gray mass of lumps stored in oil (later, in the “healthier” years, in water).

Imagine my surprise the first time I tried seared ahi tuna. First, it was pink, not gray. Second, the tuna was tender and moist rather than oily. Third, it had sesame seeds encrusted on the tuna that made it oh so delicious. It was a far cry from the days of tuna in white gravy over toast! I’ll be honest here and admit that it took me a few times before I trusted this pink seared ahi tuna. But, eventually, I came to love it.

Nutrition Information for Ahi Tuna

Even more importantly, I came to realize the amazing nutritional value of tuna that hasn’t been cooked to gray and stored in cheap oil. Using a 3 oz portion as an example, you’re looking at less than 100 calories with almost 20 grams of protein! Ahi tuna is some serious diet food. Oh, and basically no carbs and no sugars. Less than a gram of fat with 207 mg of Omega-3 fatty acids! Plus, 42% of your daily niacin, 38% of your vitamin B6, 25% of your thiamin, 44% of your selenium and 11% of your vitamin D. Tuna is one healthy food! We’re talking the vitamins and minerals you need to increase your metabolism, improve digestion, make your skin healthier, form good genetic material, create red blood cells, improve neurological function and strengthen teeth and bones. Tuna also has a lot of other vitamins and minerals in smaller amounts.

Simple – it’s good for you!

Do make sure that you are purchasing high quality ahi tuna though.

Mercury and Tuna

By now most of us have heard that fish and shellfish may contain mercury and in some cases large quantities of mercury – possibly dangerous if eaten too often. As with much of our information, it’s constantly changing. So, for your own safety, always check Seafood Watch www.seafoodwatch.org – here you will find the most up-to-date information by the Monterey Bay Aquarium and you can search for seafood recommendations. As of this writing there are still plenty of options on their “best choice” list – 19 to be exact; plus 42 “good choice” options. There are 81 “avoid” tunas too so it’s really best to check the website for your location.

Right now, there are plenty of options and the research is showing that most tuna is low in mercury. To know more here is an updated article July 2, 2019 from the FDA about mercury https://www.fda.gov/food/metals/fdaepa-2004-advice-what-you-need-know-about-mercury-fish-and-shellfish.

It’s always best to be safe if you are pregnant, thinking of becoming pregnant, nursing, or feeding children under 3 years old. If you’re like me and none of these parameters define you, then please enjoy this tuna recipe.

Peppercorn

I love white peppercorns in this seared ahi tuna recipe because it gives a bit of heat although it may not have as complex of a flavor profile. I know, some would disagree with me. There’s quite a disagreement about the complexity of white pepper vs. black pepper – careful if you decide to go down that Google rabbit hole! But, if you only have black peppercorns, it works out fine. Or, if you don’t want any heat, skip the peppercorns. It’s the sesame seeds that really make this seared ahi tuna recipe pop but I really like the spicy addition of peppercorns and cayenne. Let me know your thoughts.

Dipping Sauce

Dipping sauce is totally optional when it comes to seared ahi tuna. Sometimes I make it – sometimes I don’t. The recipe tastes great either way. The dipping sauce offered here is a sweet and savory mixture to compliment the spicy tuna. I love it but I don’t always have pineapple and/or don’t want to spend the money to purchase it so feel free to skip making the dipping sauce if it’s not in your budget. The meal will still be restaurant quality.

Seared Ahi Tuna & Dipping Sauce

Ingredients:

2 T coriander seed
½ t white peppercorns
2 T apple cider vinegar
½ t wasabi powder
3 T black sesame seeds
3 T white sesame seeds
1 t sea salt
¼ t cayenne pepper
1 ½ t paprika
1 t chili powder
1 t ghee

Dipping Sauce:

¾ c pureed pineapple
2 T tamari
2 T mirin
Juice of one lime
2 T honey
3 t minced fresh ginger

Directions for Dipping Sauce:

Mix all ingredients in a small saucepan.
Bring to a boil. Cover and reduce heat. Simmer until slightly thickened, approximately 10 minutes.
Serve warm or chilled.

Directions for Tuna:

Heat dry skillet until water flicked into skillet dances and quickly evaporates. Toast coriander seeds and peppercorns until fragrant. Cool and grind.
Mix vinegar and powder together to make a paste.
Mix ground coriander and peppercorns with sesame seeds and spices.
Brush paste onto tuna and roll in sesame seed mixture.
Heat skillet and add ghee. Once ghee is melted sear both sides of the tuna, approximately 3 minutes per side.
Remove and thinly slice.
Serve with dipping sauce.