Hey hey foodies! I’ll catch you up on this in a later post, but I’ve quit running and gone back to hot yoga. It had been TWO YEARS since the last time I took a class. I’m now 3 weeks in to my membership and feeling like I’ve rekindled my passion for yoga all over again.
Have any of you heard of Grow Your Yoga? Set up by all 60 Moksha yoga studios, for the month of May the intent is to help us expand our practice off the mat by eating mindfully, spending time in meditation, avoiding gossip/spreading positivity, and reaching out to those in need. Each week of the month has its own focus. The first week has been about eating vegetarian, vegan, organic, and/or local.
I don’t have a hard time fitting in green smoothies, fruit, and lots of veggies, but I do have a hard time fitting in extra iron. And, as a recent blood test has shown, I’m quite low. So focusing on fresh ingredients including broccoli, zucchini, and free run local eggs, I made quiche!
Did you know that our bodies don’t absorb all of the iron we consume? And did you know that adding vitamin C to your diet helps boost iron absorption by about 30%? This is especially important to know for vegans and vegetarians: heme iron, found in meat, is very easy for the body to absorb. Non-heme iron, found in plant sources, is much harder for the body to absorb. Making sure to consume enough of it, and pairing it with vitamin C, will help you in making sure you’re getting all that you need. A vitamin supplement with added iron helps, too. In my smoothies, I make sure to add fruits that are high in vitamin C so as to better absorb the iron in my spinach or kale.
Two things that inhibit iron absorption are calcium and coffee. I quit drinking coffee about a month ago, and I really don’t miss it. I try to eat less calcium in meals where the intent is to absorb more iron, and then focus on calcium in other meals.
In my quiche, there is iron in the eggs and broccoli, and there is vitamin C in the yellow pepper. Fun fact: yellow and orange peppers are actually much higher in vitamin C than oranges! So make sure to add them into your dinner (pasta, wraps, stirfry, etc).
The quiche might seem like a lot of work, but I actually spent only about 15 minutes total in prep, including the dough. I was amazed at how quick it was to make, and will be making more in the future!
You know what else has iron in it? Black bean brownies! Yus. I cannot do healthy without dessert. This is Chocolate Covered Katie’s recipe. I followed it exactly, though I used coconut sugar instead of stevia. Amazing!
Back to the reaching out part of Grow Your Yoga: we are raising money for the Maasai Conservation Trust. The fundraiser is intended to help create incentive for the Maasai people to help grow their economy and protect their environment (including endangered species like lions, elephants, and giraffes). If we don’t do something, we could see the extinction of lions in our lifetime. To find out more about the cause, watch this video by Edward Norton:
If you want to donate to the Maasai Conservation Trust, click here.
And if you want to make quiche, follow these instructions:
- For the crust:
- ¾ cup coconut oil
- ½ tsp sea salt
- 2 cups all-purpose flour
- ½ cup ice water
- Extra flour, for rolling out the dough
- For the filling:
- Coconut oil for frying
- 1 large zucchini, diced
- ½ yellow pepper, diced
- 1 cup broccoli, chopped small
- 3 large eggs
- 1 cup almond milk
- 1 ½ tbsp all-purpose flour
- ½ cup cheddar style Daiya shreds
- ¼ cup sundried tomatoes, marinated
- Sea salt & black pepper, to taste
- For the dough:
- Preheat oven to 425 degrees.
- Put coconut oil & sea salt into a stand mixer. Turn speed to 2 and beat for a minute.
- While the stand mixer is still running, slowly sprinkle in the flour ½ cup at a time.
- While the stand mixer is still running, slowly add in the ice water. Let the stand mixer run until the dough forms a ball.
- On a clean counter, sprinkle some flour and drop your dough down onto the flour. Use a rolling pin to roll dough out into a pie shape. Gently lift dough into a pie plate and press around the plate to shape it.
- Bake at 425 degrees for 12 minutes. Remove and let sit for 2 minutes before adding filling.
- **Please note: Make sure your coconut oil is solid at room temperature. If it is liquid, freeze it first to make it firm. Otherwise you will not have dough – you will have a goopy, sticky mess**
- For the filling:
- In a large sauté pan over medium heat, warm the coconut oil. Add in the zucchini, yellow pepper, and broccoli. Stirring occasionally, allow veggies to cook for 10-12 minutes, until golden brown and tender.
- Add the eggs, almond milk, flour, Daiya, sundried tomatoes, salt, and pepper to the stand mixer bowl. Fix the bowl with the whisk and let it beat for a minute or two. Set aside.
- Preheat the oven to 375 degrees.
- Scoop the sautéed veggies into the prepared pie crust and spread out evenly. Pour the egg mixture over top, being careful to spread out the sundried tomatoes.
- Put your prepared quiche into the oven and allow to cook for 35 minutes. Let stand for 10 minutes before serving. Keep leftovers in the fridge.
Yes, I’m back! I have more posts for you guys coming soon. I hope all is well, foodies. I’ve missed you!
peace, love, food, _ yoga <3