I recently started the BeachBody 21 Day Fix program. I was really excited about the fitness program but more than that about the nutrition aspect of the Fix.
Eventually I’m going to write a full review of the program (which I highly recommend and if you have any additional questions about BeachBody programs or products you can feel free to reach out to me via comment or email) but for now the basics are these: the program comes with color coded containers in varying sizes that correspond to food groups. The idea is, “If it’s a protein (e.g. tofu, tempeh, etc.) and it fits in the red container you can eat it and it counts as one red container.” I did a simple calculation as outlined in the book to find out calorie bracket I’m in to see how many of each container I would get. Anyway! It’s an awesome program based on simple, whole foods and an uncomplicated approach to fitness and corresponding eating habits.
I decided to play around with the nutrition plan. I started with my red container (proteins), green container (a variety of vegetables), yellow container (slightly processed foods) and my teaspoon allowance of dense, healthy fats and got to work. This recipe turned out better than I could have imagined by mimicking the texture, color and flavor of baked eggs almost exactly (as least as I remember eggs tasting, that is) but without the fat and cholesterol! I am super excited about how this one turned out and since I haven’t been doing much in the way of recipe development lately I am glad this is the one that got me back on the horse.
If you decided to try it each serving is 1/2 green, 1 red, 1 yellow, and 1 tsp.
- 1 tbsp extra virgin olive oil, divided
- 1 yellow onion, diced
- 1 cup broccoli, steamed or boiled
- 1 cup baby bella mushrooms, chopped
- 1 red or yellow bell pepper, diced
- 3 cloves garlic, minced
- 1 block extra firm tofu
- 1/2 cup unsweetened non dairy milk
- 2 tbsp nutritional yeast
- 1/2 tsp turmeric
- 1/2 tsp cumin
- 1 tsp dried basil
- 1/4 tsp cayenne, optional
- salt/pepper to taste
- 1/2 jalapeño, minced, optional
- 2 tbsp fresh cilantro
- 1/4 tsp smoked paprika
- Sliced tomatoes
- 1. Preheat over to 350°F. Meanwhile, in a sauté pan on medium-high heat 2 tsp pf of the oil. Add onions, mushrooms, bell pepper and garlic. Sauté until soft and slightly browned. Remove, set aside to cool slightly.
- 2. In a blender whip tofu, milk, nutritional yeast, turmeric, cumin, basil, cayenne, salt and pepper. This mixture will be exceptionally thick and that's okay! You can thin it down with up to 2 tbsp of water if you need to get it thinned enough to blend.
- 3. In a large bowl fold all vegetables into the tofu mixture. Then fold in the jalapeño (if using) and cilantro. Taste and adjust seasonings as needed.
- 4. Oil a 9" pie pan with remaining tsp of oil or line with parchment paper. Pour batter in and jiggle to help it settle. Top with tomato slices, sprinkle smoked paprika, a few grinds of fresh pepper and cover with aluminum foil.
- 5. Bake for about 30 minutes, or until a knife comes out clean from the middle.
- 6. Remove foil and switch oven to broil for 1-3 minutes, watching closely to avoid burning, until browned.
- 7. Let the quiche sit for about 10-15 minutes to finish setting. Slice into pieces and serve warm.
- Other vegetables will work just as well as the ones I've listed above! Be sure not to use vegetables that have a high water content (summer squash, zucchini, etc.) or your resulting quiche will be too wet.
- Be sure to let the quiche rest after it has come out of the oven or it will not have time to reabsorb the liquids that cooked out while it was baking.
- This can also be made in muffin tins for grab-and-go breakfasts and frozen for up to 3 months in an air tight, Ziplock bag.