Must See Nutrition Videos
STACK Performance Nutrition: Best Sources of Protein for Athletes
STACK Performance Nutrition: Best Sources of Carbs for Athletes
STACK Performance Nutrition: How to Refuel After Exercise
Editor's Note: Tired of hearing why it's important to eat healthy and what your diet should consist of? If you're a STACK reader, you know by now that certain foods are better than others; but how do you actually apply that knowledge to your daily eating habits?
We are pleased to announce a solution. Each month STACK Expert and sports dietitian Kait Fortunato provides a recipe to STACK athletes right out of her own kitchen! Each recipe is accompanied by a catalog of its benefits to athletes and Fortunato's advice about the best time to consume it. All of the recipes are healthy, quick and easy to prepare and, best of all, great-tasting.
Cremini Mushroom and Spinach Crustless Quiche
You may be wondering what exactly is a quiche? Quiche is essentially custard made with milk and eggs poured into a pie crust and baked (courtesy of the French).
Quiches are perfect for active on-the-go athletes. Since they can be made ahead of time, they're great for breakfast throughout the week, a quick lunch or an easy weeknight dinner. You don't even have to stick to the exact recipe; the mix-ins can be changed to whatever vegetables you like best or have on hand. I try to make one over the weekend, then slice it into portions, which I freeze for future quick breakfasts (paired with an English muffin) or for lunch or dinner (with a protein source and a salad).
Ingredients (6 servings)
- 4 eggs
- 1/2 cup milk (I use soy milk)
- 8 oz. cremini mushrooms
- 1 cup spinach
- 8 slices turkey bacon
- 1/2 cup Parmesan cheese
- Preheat oven to 350F
- In a skillet over medium heat cook turkey bacon strips
- Remove bacon and place on a paper towel
- Add a drizzle of olive oil to the pan and add mushrooms and spinach
- Heat vegetables for 10 to 15 minutes over low heat
- Chop bacon into bite-sized pieces and add to the mixture
- Meanwhile, scramble four eggs with milk and season with salt and pepper
- Spray a 9-inch pan with cooking spray and evenly coat the bottom with Parmesan cheese
- Add three-fourths of the vegetable-bacon mixture to the pan and top with egg mixture
- Place the remaining fourth of the mixture on top
- Cook the quiche for 45 to 50 minutes until the middle is set
- Slice into six portions and enjoy!
- Calories: 127
- Protein: 13 grams
- Carbohydrates: 4 grams
- Fat: 6 grams
- Sodium: 345 mg
- Fiber: 3 grams
This recipe packs in a lot of nutrients appropriate for athletes. Eggs are known for their high quality protein value and are a cheap, versatile food item. Eggs also contain a high amount of choline, which helps prevent a deficiency of B vitamins needed for energy. Choline is part of neurotransmitters in the body that help with muscles and nerves.
Cremini mushrooms provide additional health benefits to the immune system, since they support activity of white blood cells. They also provide anti-inflammatory and antioxidant benefits.
Spinach not only provides low calories and dense nutrients, it also adds fiber that helps with digestion. The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants to support heart health and circulation. A cup of cooked spinach also provides 100 percent of your daily vitamin K requirement, helping to support strong bones.
Catch up on Kait's Meals of the Month