Tuesday, February 12, 2013

Mini Quiches & Getting Bulky

Because you guys have been hounding me for this recipe, you can scroll right to the bottom and get the details. 



Recently, an article was written by Elizabeth Akinwale, a dominating force in the CrossFit world. I really want to share it here, because her words have been resonating with me ...


If you've ever read an article about CrossFit women being "bulky", if you've ever scaled the weight because you're afraid of getting "bulky", if you are just so tired of the trolls on the internet hating on strong women and calling them "bulky" - then this article is for you, too. A few excerpts ...

"I’ve always included strength as a completely normal characteristic for a woman. When I think of the ultimate woman, being able to handle business physically is one of the foremost thoughts in my mind." 

"If you have conviction about what you are doing, you must hold onto that as your shield against the naysayers."

"You are responsible for your body. You are responsible for your own health and happiness. How your body transforms is secondary to the discipline you’re displaying and the sense of accomplishment you earn in your daily workouts and progress towards your goals."


In Tina Fey’s book Bossypants, she documents the list of attributes that every girl is expected to have:
  • Caucasian blue eyes
  • Full Spanish lips
  • A classic button nose
  • Hairless Asian skin with a California tan
  • A Jamaican dance hall ass
  • Long Swedish legs
  • Small Japanese feet
  • The abs of a lesbian gym owner
  • The hips of a nine year old boy
  • The arms of Michelle Obama
  • And doll tits
What are we doing trying to please everyone else? Just do what you love! Like eat cupcakes.

Now, on to the mini quiches! The only thing that's really required here, are the silicone baking cups. Everything else, please feel free to change to suit your needs. You really can't go wrong with this recipe.


Mini Quiches

Makes 12-13 (If you have a little bit of extra left over after you fill your 12 cups, throw it into a saucepan to cook or microwave it while your breakfast bakes. Great snacking!)

12 eggs (or egg whites)
1 to 2 cups protein
3 to 4 cups cups vegetables 
Seasonings & herbs to taste (I never cook without Gourmet Garden blends).

Grease silicone baking cups with spray. Crack eggs into a bowl and whisk. Chop/shred/grate vegetables into small, bite size pieces. Mix everything together and spoon into cups until almost full (they won't rise like cupcakes, don't worry!). Bake at 350 on the middle rack for 30 minutes. If browning too quickly on top, move one rack lower, cooking for an additional 5-10 minutes until done. (When you shake the pan, the middles don't jiggle. Similar to how Jell-O sets).

Like I said, this recipe is so versatile! You can use all egg whites if you want. You can use half whole eggs and half egg whites. Feel free to use any protein you want: chopped ham, shredded beef, deli meat, tuna, salmon, ground chicken, chopped bacon (just make sure it's already cooked and seasoned). Use whatever you have leftover in the fridge (I usually make this on Sunday night for the week ahead, it's a great way to get rid of odds and ends). The options are endless: shredded carrots, chopped eggplant, chopped bell pepper, shredded cheeses, zucchini, chopped kale, broccoli, asparagus, chopped spinach ....

In my quiches this time around:
Leftover rotisserie chicken, shredded (7 oz)
6 whole eggs
5 egg whites (I ran out before I got to 6)
1 cup of chopped broccoli
1 medium zucchini, shredded (on a cheese grater)
Garlic, pre-chopped, about a tablespoon
Sweet onion, chopped, about 3 tablespoon
3 teaspoons of italian herbs
salt and pepper
red pepper flakes (I like the heat!)

The only veggie I would be hesitant to use are uncooked tomatoes, because they release so much juice when they cook. If you want to throw them into your quiche mix, first sautee them with the garlic and onion until they release their juices. If you're using frozen veggies, thaw/cook them first before cooking, drain excess liquid before adding to egg mixture.


They are delicious. I topped mine with 1/2 of an avocado and Tobasco sauce for a creamy, super delightful dinner.


Fantastic for breakfast with a side of my favorite sugar-free protein waffles.

1. What's your favorite breakfast joint?

2. What do you order?

3. Have you ever thought negatively of your muscles?

33 comments:

  1. favorite breakfast food = cracker barrel - I could eat their french toast drenched in syrup until I make myself sick (inner fat kid speaking right there!)
    I don't think negatively about my muscles ever! I wish I had more! My goal is for my arms to look flexed even when they're not! I do have friends that think it looks "gross" and tell me that I don't want "man" abs... but I do... I have a friend thats a trainer and he thinks all the women of crossfit are "ugly" and "manly" - to that I say - good thing I didn't marry you! (the hubs is so supportive of me lifting more! crossfit is what we do together!) And a lady that I work with told me the other night that she didn't think that I had the body type to ever look like that.. and to that I say - game on =)

    ReplyDelete
    Replies
    1. Oh, I miss Cracker Barrell! I used to go there almost every weekend after my long runs in Texas. I stuck with my plain oatmeal and bananas though ;)

      I, too, don't think you have the structure to get "big" (:

      Delete
  2. Do you use a silicone muffin tray or silicone cups in a tin muffin tray?

    ReplyDelete
    Replies
    1. I use a metal tin and silicone cups. I think either will work, just coast it beforehand! :)

      Delete
  3. i actually don't like going places for my breakfast lol i'm extrememly pciky and it never tastes right when they make it.
    i have thought negatively about my muscle, it has been a struggle to think positively about it and myself. but i feel i'm finally getting somewher, i'm to the point where i don't care anymore if i gain weight, it means i'm getting stronger and that's all that matters to me, it means i'm healthy :)

    ReplyDelete
    Replies
    1. Sounds like a breath of fresh air, I like your standpoint. ;)

      Delete
  4. Love this post! Going to read Elizabeth Akinwale's article now!

    ReplyDelete
  5. Thank you SO much for this recipe, I will definitely be making these soon! My favorites breakfast joint is a place called Leaf (LOVE the bloody mary, I should also include the only time I eat breakfast out is for Sunday brunch). I've never thought negatively about my muscles, but I've thought negatively about my body as a whole; but I think most women go through that at some point.

    ReplyDelete
    Replies
    1. Can you believe, I can't personally, that I have NEVER had a bloody mary? How can I call myself an adult?!

      Delete
  6. Great article! Thanks for sharing. I had a brief period after doing CrossFit for a few months where I realized development in my traps that I'd never had before. At first I didn't like it, but my husband though my new muscles were sexy and that really helped me out. And the more I did CrossFit, the more I cared about what I could do, and felt like how I looked was still important to me, but maybe more secondary than primary. And now that I've been on the CrossFit koolaid for over a year...I LOVE my muscles!!! I feel strong and feminine and beautiful. It just took some getting used to and having some new role models like Camille LeBlanc Bazinet and not some genetically thin film star who "does yoga once a week" to stay in "great shape."

    ReplyDelete
    Replies
    1. HahahaHA at your last sentence! Took the words out of my mouth!

      Delete
  7. I love this, so true! I haaaate when girls think they will get bulky. Pet peeve.

    ReplyDelete
  8. Im excited to try this recipe and great article. I also prefer breakfast at home ( i love cooking). But i would choose Skillet (SEATTLE) and my favorite thing to order is their bacon jam bloody mary. Ive never thought negatively of my muscles but i have thought negatively of my "non muscles", i cant wait to gain a little (or alot) of muscle.

    ReplyDelete
    Replies
    1. Bacon Jam Bloody Mary? That sounds fantastic! I am making a note of this restaurant, my husband and I are both from the Pacific NW (he's from Seattle area and I'm from Portland). Thanks!

      Delete
  9. If I want to splurge on everything (not) gluten free, then I head to this hotel cafe across the street. Very small place, but they use fresh ingredients, and it's so good! If I'm splurging, I tend to order all of the things - bacon, eggs, and toast with lots of butter, and a pancake with butter and syrup.

    Starting CrossFit was the best thing that I've ever done for my body. However, I definitely gained weight right away, because I hadn't yet keyed in my diet, and was putting on muscle. But I have an a$$ now and I kind of love it. As I've gotten better with eating, my muscles have started to look more defined, and I've been able to put up more weight in the gym. I love accomplishing new goals in the gym! The only thing is that clothes do not fit the same, so that's been frustrating. I used to have terrible body image issues, so I'm still getting used to the sizes being a little bigger than they were, but I know that it's because all that "junk" back there is muscle, and helps me kill workouts, and I'm healthier and happier because of it.

    ReplyDelete
    Replies
    1. I went through everything you went through, and I still battle it everyday! Tee shirts just don't fit the same, these legs are not getting any smaller, even if I am losing body fat (hah), but at the end of the day, I have accomplished so much with my body, I want to kiss every little muscle in thanks. ;)

      Delete
  10. thank you thank you THANK YOU for posting the recipe!!! <3 Sorry for hounding you... sorta ;)
    I like to make my own breakfast, that way I can change my mind at the drop of a hat, plus I know what's going in it & I don't have to wait too long for it!
    I LOVE my muscles!!! I think CrossFit women are GORGEOUS!!! I love to lift heavy and if I could afford to go to a box, I SO would!
    Again, THANK YOU!!!! <3

    ReplyDelete
    Replies
    1. Anytime girl! And it looks like you are doing just fine in your routine now, Beast Mode much?!

      Delete
  11. These look fantastic and are definitely going to be made tonight or tomorrow. Breakfast for a few days and it's so easy :)

    ReplyDelete
  12. Cant wait to try these! I admire women with tons of muscles-and I always think to myself "Wow, she had to eat a lot of food and put in a lot of hours to earn those!" because as *WE* know, its super hard for women to put on any type of muscle!! My hubby, however, would not find these women's bodies attractive - and hey, thats fine with me, as long as he likes mine ;)

    ReplyDelete
    Replies
    1. My husband does not find any of these women attractive either. But, he's a very small man himself, so I can understand that.

      Delete
  13. This article came at a perfect time. I was hating on my muscles today!!! At crossfit this am our lift was weighted pullups and I got up to 40 lbs (dead hang with a weighted vest on). Also, for the metcon I did the men's rx (95 lb push press- I did 60 reps total). I felt strong and great about myself but when I came home and told my hubby he said..."damn you are going to be stronger than me! I don't want you to get big like Annie T. or Lindsey Valenzuela." I know he thinks I'm hott and he has openly admitted before that it makes him feel less like a man that his wife is strong and sometimes that I can lift almost as much as him. The thing is...I'm almost 5'7 and I weigh about 135-137 (I don't really weigh myself)- so I know I'm not "big" at all! But my arm muscles are so defined. I know I should be so proud of all of my hard work and my body but comments like that make me second guess myself! I for one think strong women (and men) are beautiful!

    ReplyDelete
    Replies
    1. Man, that's really lame that you have to put up with that bull from your husband, even if he doesn't "mean" it. I have also surpassed my husband in various movements, and it's caused a huge divide in our relationship ... I hope that you are strong enough to stay true to you, girl. Because there are women out there that need leaders like you, women that aren't afraid of discovering their potential, and men that aren't afraid of loving women who are capable and strong.

      Delete
  14. How long will these last in the fridge? I like the idea of cooking them Sunday and having them to eat throughout the week.

    Favorite breakfast joint: There are two local resturants in my town one is The Blue Moose and the other is Maxwell's. They are both equally delicious!

    What do I order?: Usually an omelet of some sort that is packed with veggies. Sometimes a BLT (at The Blue Moose).

    Have I ever thought negatively about my muscles?: When I was in high school I used to hate my thighs! I was a competitive martial artist and swimmer, so I focused a lot on leg work. My senior year I weighed 108 lbs, but wore either a 5 or 7 in jeans because my thighs were so muscular. Now, at 25 I wish I still had that lean muscle mass! It was so easy to lose it (thanks college) and so much harder to get back into good athletic shape!

    ReplyDelete
    Replies
    1. Damn, those sound like some THIGHS! I love swimmers bodies, I think they're so gorgeous.

      Delete
  15. love this post! not to sound corny with the whole, 'strong is beautiful' thing, but i would rather be strong and fit than skinny fat any day :)

    ReplyDelete
  16. Woo Hoo for that recipe, it looks delish! For breakfast, Steak N' Shake has amazing fluffy buttermilk pancakes if I'm looking to indulge! If I'm trying to be a bit more healthy there a local pub that does a massive egg white omelet with turkey & veggies that is to die for! I think muscles are amazing in the way they look & make a person feel. I have so much more confidence just knowing I'm "strong"!

    ReplyDelete
  17. I love breakfast foods and small town diners- especially their omelets! They're always so full of meats and veggies, and I waddle away every.single.time. :)

    I have a kind of love/hate relationship with my muscles. For example, I love that I'm getting stronger and that I'm looking better, but I cannot stand that while my waist and rib cage are shrinking, my shoulders are trading the fat for muscle, and I have such a hard time shopping for shirts, because my torso needs a size small while my shoulders, forearms, and biceps still need the room in a medium. Ugh!

    For the most part though, I'm learning to love my new body. Slowly, but I'm getting there.

    ReplyDelete
    Replies
    1. I have the EXACT same problem! So annoying! I think I need to invest in custom tailoring for my tee shirts!

      Delete
  18. I'm going to have to try those mini quiches so they are going on my list for food prep this weekend. (Also on the list, your brownie protein bites!). Thanks for sharing for food discoveries. I also tried your proatmeal earlier this week and i really love the staying power :)

    ReplyDelete