Quiche

I made my first quiche ever last night. It was a last minute thing so I used a store bought crust. There wasn't a huge selection of crusts so I didn't look that close at what I was buying, knowing they were all crap.

So now that is has been done I aim to develop a better crust for use with the quiche. I suspect this will be an iterative process as I learn and make new ones. Means there will be a lot of quiche in my future.

In the days to come I will share how my crust experiments are going as well as detail some of my ingredients

Last nights quiche

Bison Quiche

300g Bison
1tbsp coconut oil
1/2 onion chopped
1/2 pepper chopped
Handful spinach
2 eggs
1/2 cup milk
1 cup grated cheddar or mix

Browned the ground bison with some 1/4 onion and the coconut oil.
add oregano and sage.
Once close to being browned I added a good handful of spinach.
Then I added the other 1/4 onion and about 1/2 yellow pepper.

While that cooked for a minute I combined 2 eggs and 1/2 cup of 2% milk in a bowl. To this I added about 1/2 of the cheese. I sprinkled another 1/3 on the bottom of the pie crust.
I then added about 1/2 of the bison mixture, and then poured the egg mixture on top. I finished adding the bison mix in and pressed it all together (I probably used to much stuff, it was VERY full of stuff).
Covered the pie with the remainder of the cheese and popped it in a 375f oven for aprox 40mins. A knife will come out of the center clean when it is done.

Let sit for 15minutes once I took it out.

TheDailyPlate.com puts this recipe at about 2100 calories, so 268 per 1/8th of a pie.

Pancakes

Over the last several months Sunday has become pancake day. Although I am aware of the various protein pancake recipes out there I wanted something a little more pancake like, that was healthful and not hugely caloric.

Initially I was simply using a whole wheat pancake mix at the store. Then one day I was reading the ingredients. Pretty simple. Flours and some baking soda.

I set off to create a solid pancake recipe. I have read a lot of different recipes so this is no doubt a combination of knowledge gained reading blogs and experimentation.

When I first started these the initial cakes were edible, but very very dense.

Below is the current edition of the pancakes. These were this mornings idea, and I think the best I have made.

Pancakes (Makes aprox 9)
1 cup oats ground
1/2 cup oat bran ground
1/8 cup quinoa ground
1 tsp baking soda
1 scoop unflavored whey
100g "balkan" style yogurt (Plain, full fat)
2/3 cup applesauce
2 eggs

Nutrition profile for recipe from http://livestrong.com/thedailyplate
Cals: 882, Carbs: 128g (sugar 7g, fibre: 20g), Protein: 53g, Fat: 27g, Sodum: 256mg

Mix it all together and make as you would pancakes. I use whole oats, regular oat bran and quinoa and grind them in a coffee grinder.

Another change has been syrup. I typically have been taking a cup of frozen blueberries or mixed berries and boiling them with a little water, reducing them and having that over the pancakes

Basic fruit reduction
1/4 cup water
1 cup frozen mixed berries
1 tsp lemon juice

Boil water, and add frozen fruit, turn down to medium. Let simmer. Once cooked a little mash the fruit and let simmer and reduce while you make the pancakes. Check often and turn off at desired consistency.