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- Easy, Egg-less Bell Pepper Quiche
  
  Posted at 8:00 pm by myfoodiecall
  
  Sep 23rd
  Sounds like an oxymoron right? How can you make a quiche without egg?
  
  Here’s how.
  
  Gather your veggies and cooking stuff.
  
  Cook and soften your peppers. My helper’s little paw stirring it up. 6 year old’s help is not required, but it really brings out the flava!
  
  Gather more stuff.
  
  Pulse your tofu and baking powder a few times in the food processor.
  
  Add your yogurt, mustard, nutritional yeast, flour, and onion powder. Stir it up.
  
  Add cooked peppers. Stir.
  
  Press into sprayed pan. Add optional cheese.
  
  End result. Egg-free.
  
  Egg-free, Crustless Quiche
  
  Serves 3-4
  
  Ingredients
  - 5-6 oz of extra firm tofu, crumbled
  - 1 tsp. baking powder
  - ½ cup plain greek yogurt
  - 1 tbsp Dijon mustard
  - 3 tbsp nutritional yeast
  - 2 tbsp flour of choice (I used whole wheat)
  - 1 teaspoon onion powder
  - 1 tbsp olive oil
  - 1 cup chopped organic bell peppers (Alternately, you could use any chopped vegetable, but the saute time might vary.)
  - salt and pepper, to taste
  - 1/4 cup Daiya shredded cheese (optional)
  Directions
  1. Preheat the oven to 375 F.
  2. Spray quiche pan or springform pan (that is all I had!)
  3. Lightly sauté the vegetables in oil, about 4-5 minutes. Season with salt and pepper.
  4. Mix together remaining ingredients (crumbled tofu, greek yogurt, mustard, nutritional yeast and flour)
  5. Stir in the sautéed peppers.
  6. Spoon the mixture into the pan, spreading to the edges.
  7. If using cheese, sprinkle on top.
  8. Bake for approximately 24-30 minutes. This will depend on what size pan you use. Basically cook it until the edges are browning and the top has gotten good and crusty. Cool for at least 10 minutes before cutting and serving.
  Posted in Breakfast, Meatless mealtime | Tagged nutritional yeast
- What I pack my kid.
  
  Posted at 7:59 pm by myfoodiecall
  
  Sep 22nd
  I get asked a lot about what I pack for lunch for my kids. It changes A LOT. They all like different things (of course they do), hate different things (of course they do)….
  
  Not easy.
  
  My goal is to try to keep it simple, but balanced.
  
  It isn’t gourmet quinoa leftovers or fancy cream cheese pin wheels, but this is the lunch on deck for tomorrow.
  
  In this pack:
  
  Clockwise from the top
  - 3 mini, whole-wheat pitas (for mini pizza building)
  - low-sodium V8 (Yes, my kid drinks this. Start yours young. Yours will too)
  - vegetarian pepperoni, vegan mozzarella cheese (Again, pizza making)
  - marinara sauce (pizza)
  - apple slices (squirt a bit of lemon juice on them to prevent discoloration)
  - snack bag containing: raisins, cashews, a couple pretzels and a dark chocolate square
  Whole Wheat Pita’s from Trader Joe’s=good carbs. Low-sodium V8=liquid vegetable.
  
  Mozzarella, Vegan pepperoni, and sauce to build mini-pizzas on those cute little pitas shown above.
  
  Apple slices. Vitamin C and fiber.
  
  Snack pack. Cashews=protein, Raisins=because L likes them, Pretzels=for crunch, and Dark Chocolate=A sweet treat 🙂
  
  Now, to get the child to actually eat it….That’s for another post. 🙂
  Posted in What I pack my kid. | Tagged lunch
- Maximum Iron Absorption
  
  Posted at 7:00 pm by myfoodiecall
  
  Sep 21st
  
  I love the science of food combining.
  
  Although I do not know much about it.
  
  I don’t feel too bad though because scientists don’t know much about it either. And they’re the experts….
  
  Traditionally, experts tackle food and nutrients from a reductionist stand point, that is they try to study one micronutrient at a time.
  
  For example let’s take kale.
  
  We all know that kale is the latest “superfood”, right? Superfood it is. It has Vitamin A, Vitamin C, Calcium (the absorbable kind, unlike nasty Tums)….
  
  Here is the thing with kale. It has all of these wonderful magical super nutrients, but what happens when you make homemade “kale chips” that have added olive oil and sea salt to help with the crisp factor? How does the chemical composition of the vegetable change? Is your body still absorbing that calcium? How does the fat from the olive oil affect your body’s ability to absorb the Vitamin A? Does it help it? Inhibit it?
  
  Scientists are really trying to tackle this from a different perspective because there are in fact so many variables that go into whether or not we absorb and retain the vitamins that we eat.
  
  Food Science. Our food, their nutrients and how available it is to our body begins the moment that it enters our mouths. But what else are you eating and digesting at that same time?
  
  It’s fascinating and there is still so much to learn.
  
  Here is one tip.
  
  OATMEAL.
  
  When you have oatmeal…Do you make it with cow’s milk? Eat some yogurt with it?
  
  Let’s not anymore, okay???
  
  Oatmeal is a great source of plant-based iron. Good right?
  
  Yes, when consumed correctly.
  
  When you consume iron-rich foods with dairy products such as skim milk, they will inhibit iron absorption. It is for this reason that you should not put yogurt in your green smoothies. Basically that spinach in your green monster? It will mean nothing with that vanilla yogurt blocking it’s iron. :(.
  
  There is hope yet…
  
  Eat me.
  
  Eat me too.
  
  To maximize your iron absorption, consume your Iron and Vitamin C at the same time. Bingo.
  
  Iron+Vitamin C= Healthy
  
  Food science. Just the beginning.
  
  Posted in Random stuff, Small changes | Tagged oatmeal
- Bring it On, Brussels Sprouts Wrap. This post is overdue.
  
  Posted at 7:00 pm by myfoodiecall
  
  Sep 20th
  Do you know that someone from the My Foodie Call crew won a contest that got him to the White House?
  
  Guess whose hand that is on the chair?
  
  Corbin entered a contest called The Healthy Lunchtime Challenge. The idea was to build a recipe that was healthy and followed the My Plate guidelines for Michelle Obama’s Let’s Move campaign. There was one winner from each state and guess who won for South Carolina? Yup. Corbin. The recipe was original and all his. Yes, I helped him mold it a bit of course, but the concept was all Corbin. He wanted brussels sprouts, he wanted chia seeds and you know what? It really worked. It was fantastic.
  
  This was Corbin the first time he made this recipe. Little did he know that he would make this 5,000,000 more times…
  
  And that it would get him to the White House.
  
  I may be biased, but he kind of looks like he is right at home, no?
  
  Here is the recipe:
  
  What’s For Lunch?
  
  Bring it On, Brussels Sprout Wrap!
  
  What you need:
  
  10 whole wheat tortillas
  
  The Filling:
  
  2 tablespoons coconut oil
  
  1 can organic pinto beans (rinsed and drained)
  
  10 0z brussels sprouts (finely chopped or put through the shredding blade of your food processor)
  
  1 packet taco seasoning-1.3oz (or use 4 Tablespoons of “Healthier Taco Seasoning Recipe” *see below)
  
  The Tortilla Spread:
  
  2 small avocados
  
  juice of 2 limes
  
  2 tablespoons chia seeds
  
  INSTRUCTIONS
  1. In a large skillet or frying pan, heat coconut oil over medium heat. Add brussels sprouts and taco seasoning and cook 3-5 minutes, or until sprouts soften and wilt slightly. Add drained pinto beans to brussels sprouts mixture. Lower heat and cook for another 2-3 minutes, stirring in between to heat throughout. Remove from heat when cooked.
  2. In a small bowl, mash the avocados together with the lime juice until you form a creamy paste. Sprinkle 2 tablespoons chia seeds throughout the avocado, stirring the paste to avoid clumping.
  3. Assemble your wrap: Spread a thin layer of the avocado mixture on a tortilla. Top with brussels sprouts/bean mixture. Roll up the tortilla, tucking the sides as you roll. Eat. Marvel at your meatless masterpiece.
  *Healthier Taco Seasoning (you only use 4 Tablespoons of this, you will have extra!)
  
  4 tablespoons chili powder
  
  1 teaspoon garlic powder
  
  1 teaspoon onion powder
  
  1 teaspoon dried oregano
  
  1 tablespoon paprika
  
  3 tablespoon ground cumin
  
  1 tablespoon salt
  
  1 tablespoon black pepper
  
  To wash it down (your drink!):
  
  2/3 cup low-fat plain kefir
  
  1/3 cup pomegranate juice
  
  Combine kefir and juice. Stir well. Insert big straw. Slurp.
  
  Just some guy….
  
  Mama Foodie Call had to sneak in for one.
  Posted in Meatless mealtime, Random stuff | Tagged Brussel sprouts, vegan
- Slow cooker vegetarian “chicken” and potatoes
  
  Posted at 7:00 pm by myfoodiecall
  
  Sep 19th
  It is time for a slow cooker meal.
  
  Love the slow cooker. Now that it is cooling off a bit outside, I will definitely be re-visiting my friend on a regular basis. Here is what you do:
  
  Gather this.
  
  Add your potatoes and chopped “faux chicken”.
  
  Add the rest of your goods. Stir. Set it and forget it.
  
  Slow Cooker “Chickenless” Chicken and Potatoes
  
  serves 5 or 6
  - 1 bag Fingerling Potatoes
  - 1 12 oz package faux chicken, chopped into cubes (I used Beyond Meat purchased from Whole Foods
  - 1 (25.5 oz) jar marinara sauce of your choice
  - 2 onions finely chopped
  - 1 cup vegetable broth
  - 1/2 cup chopped fresh parsley
  Directions
  1. Wash potatoes.
  2. Combine potatoes,” chicken”, pasta sauce, onion and broth in slow-cooker.
  3. Cook on low for 7 to 8 hours or until potatoes are tender. Mix in parsley and serve.
  Add a side of bread and dinner is done.
  Posted in Meatless mealtime
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