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Zucchini asparagus dill and feta quiche 

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What do you make when you have one little zucchini, a couple stalks of asparagus and a few sprigs of dill? Well, not much at first. But with a few eggs, a splash of milk and a bit of cheese you have the makings of a great looking quiche!

Olea Nutrition | zucchini dill asparagus quiche  

I happened to have a frozen pie crust in my freezer or else this would have turned into a frittata. Yes, a frittata is literally a quiche with no crust, so if you’re looking for a low carb version of this (although I don’t know why you would), just omit the crust and you have a tasty frittata!

Now, quiche is one of those dishes that I feel most people think that it is a dish reserved for tiny cute French bistros but it is so easy! Providing you use my pie crust cheat of course.

Onwards!

Olea Nutrition | zucchini dill asparagus quiche
So I needed to use up a couple leftover veggies before they headed to the compost so seeing as though quiche/frittata is one of the best “pantry” dishes, where you can literally throw whatever your crisper contains and it will be amazing, I thought, yes, quiche! With a little dill, a little feta (always makes it betta 🤣), should be a solid dish!

First, chop up your veg and sauté to take the rawness out and set aside.

Olea Nutrition | zucchini dill asparagus quiche
In a separate bowl, whisk up 3 eggs and 1 cup milk. Shred 1 cup of cheddar cheese (I also added 1/4 cup feta on top). Take out your pie crust from the freezer to thaw a touch. Sprinkle half your cheese in the bottom of pie crust and add cooked veggies on top of cheese.

Olea Nutrition | zucchini dill asparagus quiche
Sprinkle the rest of your cheese on top and pour egg/milk mixture into pie crust.

Olea Nutrition | zucchini dill asparagus quiche
Place quiche on a baking sheet and bake in an oven preheated to 425F for 15 minutes. Turn oven down to 350F and cook for another 30-35 minutes until egg mixture is set. You can test doneness by poking a toothpick in the center and if it comes out clean it’s all done!


The beauty of this recipe is that you can keep the egg/milk/cheese mixture the same and change up the veggies for anything! I’ve done wild mushroom, turkey bacon and Swiss; for a Mediterranean flava, sundried tomatoes, roasted red peppers, Kalamata olives and feta or this beauty with zucchini and asparagus. Experiment with whatever you have!

ENJOY!

1 Minute Hummus – The real way

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 hummus

 Need a fast snack that’s super nutritious, delicious and perfect for meat-free Mondays??  Protein and fibre-packed hummus fits the bill, but now we can find convenient prepackaged tubs of it everywhere without ever needing to make it from scratch, which blows my mind since hummus is quicker to whip up than making toast and wins on taste compared to those bland chalky tubs every time.  You only need these essential 5 ingredients, a food processor and a minute or two and you’ve got creamy, lemony hummus that’s perfect as a dip, spread, or condiment but don’t expect it to last too long in your fridge, it sure doesn’t in mine..it’ll get eaten up before you know it!

1 Minute Hummus - The real way
 
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Author:
Recipe type: Side Dish
Cuisine: Mediterranean
Serves: 2 cups
Ingredients
  • 1 can (398 ml) chickpeas (* I like Yves Organics, or Eden Organics), drained and rinsed
  • 2 lemons, juiced
  • 2 tbsp tahini,
  • 2 cloves garlic
  • pinch sea salt
  • 4 tbsp extra-virgin olive oil
Instructions
  1. In a food processor, combine 1 can drained and rinsed chickpeas, juice of 2 lemons, 2 tbsp tahini, 2 cloves of garlic and a pinch of sea salt and blitz for 30 seconds.
  2. Everything should be pureed but appear quite thick.
  3. With the processor going, slowly add olive oil to loosen.
  4. Stop and taste, adjust seasonings as desired, usually requiring a touch more lemon or salt if anything.
  5. Reblitz for another 15-30 seconds to combine one last time.
  6. That's it!
  7. Enjoy with your favorite dipping tool, pita bread, carrots, peppers or serve as a condiment at your next bbq!
Nutrition Information
Serving size: 1 of 8 Calories: 265 Fat: 12g Saturated fat: 1.6g Trans fat: 0 Carbohydrates: 31.4g Sugar: 5.4g Sodium: 48mg Fiber: 9.1g Protein: 10.3g Cholesterol: 0
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Heart healthy beans with garlic sauce

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Beans with garlic sauce

Beans with garlic sauce - Fasolia me skordalia
 
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Recipe type: Side Dish
Cuisine: Greek
Serves: 2 cups
Ingredients
  • 5 garlic cloves, crushed
  • 2 pinches sea salt
  • 1 cup almond flour/meal or 1 cup crushed blanched almonds
  • water
  • 4 tbsp olive oil
  • 1 tsp white vinegar
  • 2 tbsp olive oil
  • 1 can red kidney beans, drained and rinsed
  • 1 tbsp garlic sauce, or how much you like
  • Juice of ¼ lemon
Instructions
  1. For the garlic sauce:
  2. In a mortar and pestle, crush 5 peeled garlic cloves with a couple pinches of sea salt.
  3. Add garlic sauce base (whether it is almond flour, crushed almonds or walnuts, rehydrated stale white bread, or boiled, cooled, mashed potatoes) in small batches, about ¼ cup at a time, always adding a bit of water to loosen.
  4. When consistency is to your liking, whether you like it a bit more chunky or more fluid, add the olive oil for extra flavor and the vinegar to brighten it up.
  5. Always taste and season and adjust to what tastes best for you.
  6. Now eat to your heart's content!
  7. Beans:
  8. In a skillet, heat a couple swigs of olive oil and pour in your choice of drained, rinsed beans. When heated through, add the skordalia, how much you desire, and cook for 30 seconds, you don't want to burn the garlic.
  9. Tip your beans in garlic sauce into a dish and squeeze the juice of ¼ lemon over the beans. See..super quick! Enjoy!
Nutrition Information
Serving size: 1 of 4 Calories: 537 Fat: 25.5 Saturated fat: 3.4 Trans fat: 0 Carbohydrates: 59.2 Sugar: 2.3 Sodium: 129 Fiber: 14.8 Protein: 22.5 Cholesterol: 0
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10 minute spicy eggplant and cremini mushroom pasta

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Pastas are by far one of my family’s favorite dinners and if you want to guarantee that your kids eat their entire plate, this quick, easy and super tasty 10 minute spaghetti dish is one for the books!

Olea Nutrition | 10 minute spicy eggplant penne
One Saturday afternoon where I felt I had nothing fresh to cook, desperately needed to get groceries, had no time to shop and just really wanted to get a filling, nutritious meal on the table quick, this recipe was created. All I had was a bag of mushrooms and half a bag of spinach to whip something good up or it was going to boring sandwiches.

But a pasta dish that I love from our local Italian speciality store popped in my head; a delicious, spicy, light pasta tossed with sautéed mushrooms, roasted peppers and a bit of chili and olive oil.  Using this dish as inspiration and quickly checking that I had the few pantry items to finish it off, we created a tasty, satisfying, super quick and easy spaghetti that my toddler gobbled up and I couldn’t wait to finish his leftovers. Did I mention it was vegetarian too?

Spinach and mushrooms add a great earthiness to the dish while providing key vitamins such as vitamin C, folate and iron from the spinach while the mushrooms provide a good source of  protein.  This pasta is so satisfying because of how nutrient dense it can be by swapping out your plain white pasta for a whole wheat pasta and by adding in a variety of colorful vegetables like peppers and eggplant. Just the colors alone make it appetizing, feel free to throw in whatever you have on hand!

What is really great about this dish is how versatile it can be, it can be your go to pantry pasta, where you throw in whatever you have on hand that day.  For me it was spinach, mushrooms and a couple preserved items but you can add in chicken or shrimp too!

 

10 minute spicy eggplant and cremini mushroom spaghetti
 
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10 minute spicy eggplant and cremini mushroom spaghetti
Author:
Recipe type: Entree
Cuisine: Mediterranean
Serves: 4
Ingredients
  • 1 box spaghetti or other pasta
  • 3 tbsp extra-virgin olive oil
  • 1 tsp minced garlic
  • ½ tsp chili flakes
  • 2 cups chopped cremini mushrooms
  • ½ cup chopped roasted red peppers
  • ½ cup chopped spicy pickled eggplant
  • Salt
  • ¼ cup Parmigiano cheese, grated
Instructions
  1. Bring a large pot of water to boil.
  2. Add a few tbsp salt to boiling water and add spaghetti to pot.
  3. While pasta is cooking, heat the oil in sauté pan and add garlic and chili and mushrooms and cook for 2-3 minutes. Add peppers and eggplant and cook for another few minutes. Test doneness of pasta, should be cooked al dente, cooked thoroughly but still have a bit of chew. Add cooked spaghetti to sauté pan and combine pasta with vegetables. Add spinach and Parmesan cheese. Add ⅓ cup of reserved starchy pasta water to sauté pan and stir until spinach is wilted and a nice sauce has been formed. Serve and enjoy!
Nutrition Information
Serving size: 1 of 4 Calories: 554 Fat: 21.3 Saturated fat: 6.1 Trans fat: 0 Carbohydrates: 68.1 Sugar: 1.7 Sodium: 472 Fiber: 1.5 Protein: 24.1 Cholesterol: 103
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