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Caramelized Onion, Spinach, Quinoa Quiche Bites

These caramelized onion, spinach, quinoa quiche bites are easy and loaded with healthy goodness. I am always looking for breakfast choices that are good for everyone, and these pass the test and more. Quinoa is dubbed a superfood and with good cause. Look at the health benefits in one cup of quinoa…and then you have eggs, spinach and onion on top of that…heavenly!


  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium: 9% of the RDA.
  • Over 10% of the RDA for Vitamins B1, B2 and B6.
  • Small amounts of Calcium, B3 (Niacin) and Vitamin E.

and then you have eggs, spinach and onion on top of the nutritional punch from the quinoa!


Caramelized Onion, Spinach, Quinoa Quiche Bites




  • olive oil spray
  • 6 eggs
  • 1/4 C milk
  • 2 T olive oil
  • 1 C cooked quinoa
  • 1/2 C shredded swiss cheese
  • 1/2 C frozen spinach, thawed and liquids squeezed out
  • 1 medium onion, diced
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • pinch of cayenne pepper




Coat a 24 cup mini muffin pan generously with olive oil


Preheat your oven to 350 degrees


Cook quinoa according to package directions, let cool


Heat olive oil in a sauté pan over medium heat. Add the onion, and season with salt, then toss to coat in oil. Arrange the onion into an even layer in the pan, and cook, stirring occasionally, but retaining an even layer. Cook until the onions caramelize, about 10-15 minutes. Remove from heat and set aside to cool.


In a large bowl, whisk the eggs, milk, salt, pepper, and cayenne pepper, until mixed.


Add the quinoa, mix evenly.


Add spinach, cheese, and onions, mixing until evenly combined.


Pour mixture into the mini muffin pans, careful to not overfill. The mix shouldn’t expand too much, but to be safe and avoid a mess, do not overfill.


Bake for about 20 minutes or until the eggs are set.


Let cool for a few minutes, serve immediately.



Posted in Food | August 11 th , 2015 | 0 Comments

Are you too pooped to play?

Are you too pooped to play? Do you find yourself running out of energy before the day is over? Well if you are, let’s talk about a couple natural ways to boost your energy and get you through your day.


The demands of work, school, family, money worries, children, and life in general, can drain you of your energy before the day is complete. Start your boost by getting a good nights sleep each day.  Getting 7-8 hours per night can allow your body to recover from that constant stress of everyday life, giving you a cache of energy for the end of the day.


The next quick boost in your energy cache can come from exercise. Yes, I know you don’t feel like doing it any activity when your stressed and tired, but getting exercise into your day is key! When you exercise, you add oxygen and nutrients into your bloodstream, which gets your body pumping and makes you feel more energetic.  Your workout doesn’t have to be intense to feel the effect either. Get up, take a walk, ride your bike. Get outside to get that movement in too. The sunlight stimulates your body’s production of Vitamin D, and just makes you feel good. As I’ve discussed before, the act of exercising is great for your brain too. Get the blood pumping, lungs moving, and feel the release of endorphins in the brain- boosting your energy and alertness!


That energy boost can be enhanced with the right nutrients too.Keep your diet rich in foods that contains omega 3, magnesium, iron, protein, vitamin D, and B vitamins. Make sure those foods are whole foods and not processed. The carbohydrates in most processed energy snacks counter act the benefits and slow you down. Start your day with a healthy breakfast, and maintain your blood sugar levels through out the day by having smart snacks or mini meals.  And don’t forget to drink plenty of water. Stay hydrated, or you can feel sluggish.


Beat the ‘Too pooped to play’ feeling and get moving. Use these quick bits of advice and get outside and go for a walk, and enjoy the sunshine!

Posted in Health & Wellness | February 16 th , 2015 | 0 Comments

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