Welcome back to Masha’s Jars Nutrition Week! My name is Masha and I’m passionate about nutrition and what it does to your body. All of this week you can follow me here on Aesthetic Wolf for recipes, tips and tricks!
Today, I will start with your basic white chick avocado toast and explain why it’s a trend and why we should be happy it’s a trend. My lunch recipe will be an easy quiche that allows you to increase or decrease carbs and protein to your needs!
Breakfast: Avocado-egg toast
Almost every breakfast or brunch place will serve something similar and probably it’s one of their best-sold dishes because of its popularity. And let’s be glad about that! Toast, avocado and egg sum up to all your needed macros: carbs, fats and protein, all of a natural and healthy source. Additionally, a savoury breakfast reduces your cravings for sugar all day long!
INGREDIENTS – 1 toast
- a thick slice of fresh brown/multigrain bread (for myself, I either buy ½ bread or cut a piece off of a while bread and save half of it in the freezer)
- ½ avocado
- optional: a bit of lime juice, a dash of cumin
- 1 egg
- some olive oil
- 2 strips of bacon/veggie: 30g feta or mozzarella
INSTRUCTIONS
Put the piece of bread in a toaster or in a dry pan on medium heat. Toast it very lightly, just to add some crispness to it.
Smash the ½ avocado in a bowl with a fork, add a bit of lime juice and cumin and stir. Smear your fresh guacamole on the toast.
Then heat up some olive oil in a frying pan and break the egg into the oil. Add some freshly ground salt and pepper while frying and remove from the heat when the egg white is firm. I prefer my sunny side up eggs with a runny yolk.
Carefully put the egg onto the toast with guacamole. Reuse the pan for the strips of bacon and fry them till crispy without any oil or butter. Bacon will add protein to this breakfast, but sadly it also adds unhealthy fats and lots of sodium and cholesterol. Therefore, I prefer the veggie option.
If you’re going for the vegetarian option, take some feta or mozzarella, which are both rich in carbs, and crumble it over the toast with guac and egg. This is not really necessary but adds just that special touch.
Lunch: Quiche
First of all, I want to make clear that my quiche is really vegetable-centred and not very eggy and cake-like. It’s quite light and very tasty with the possibility to make little changes that increase or decrease levels of certain nutrients. The recipe below is an in-between version, including notes on where changes can be made.
INGREDIENTS – 1 quiche, good for 3 portions
- 1 round piece of puff pastry
- 2 potatoes (more if you need more carbs)
- 100g mushrooms
- 1 red bell pepper
- Rosemary or oregano
- ½ broccoli
- 1 onion
- olive oil
- 2 eggs
- 100ml of cream or milk
- grated cheese to taste (I like mozzarella)
INSTRUCTIONS
First, boil the potatoes and meanwhile, cut your onion, mushrooms, pepper and broccoli however you prefer.
When the potatoes are done, cut off ⅓ of a potato for the vegetables and put the rest aside to cool off.
Heat up some olive oil in a pan and fry the sliced onion together with the mushrooms till they look slightly brown.
Then add the bell pepper and broccoli with rosemary or oregano and fry for another couple of minutes on low to medium heat. Here, you add the ⅓ potato to soak up the excess juices in the pan.
Preheat your oven on 180.
Meanwhile, take a round cake form for the oven and roll open the puff pastry over it (not removing the parchment paper. Make sure you fill the ‘corners’ and create a deep-dish shape in which you can put your veggies.
Take your cooled off potatoes and slice them thinly. Cover the bottom of the pastry with the potato slices such that they can catch any juices flowing from the vegetables (that could ruin the dough). Then, cover the potato layer with your fried vegetables.
Now, mix the eggs in a bowl with the milk or cream till fluffy. Use only 1 egg if you want a truly light dish, or add up to 4 eggs if you want a protein-packed quiche. The cream is for more fat, while milk is lighter again.
Pour this mixture evenly over the vegetables and then cover it all with grated cheese. I use cheese mainly cause it’s super yummy!
Put the quiche in the oven for about 40 minutes, but look at it every now and then. I prefer the hot air stand with a tiny bit of grill in the last 10 minutes to crisp up the cheese.
Enjoy!