Spinach & mushroom quiche

Adapted from http://allrecipes.com/recipe/221198/transformed-spinach-mushroom-quiche


  • 1/2 bell pepper
  • 1 clove garlic
  • 4 oz mushrooms
  • 5 oz spinach
  • 1/2 onion
  • 5 eggs
  • 1/2 c milk
  • 1 tbsp chopped fresh parsley or dried oregano
  • 1/8 tsp nutmeg
  • 2 pinches of salt
  • lots of black pepper (~50 grinds)
  • pie crust

Preheat over 400 degrees.

Cook all the veggies, salt.

Bake pie crust for 5 minutes.

Combine the rest of the stuff.

Pour veggie mixture into pie crust, then egg mixture.

Bake 35-40 min, till toothpick in center comes out clean.

Mobility Drills

Squat rotation

Goddess pose

Squat (malasana/garland) pose

Leg swings

Pigeon pose

Lizard pose

Twisting/crescent lunge pose

Triangle pose

Lat shrugs

bird dog


Chicken Pot Pie

Adapted from allrecipes

1/2 pound skinless, boneless chicken breast halves – cubed
1/2 cup sliced carrots
1/2 cup frozen green peas
1/4 cup sliced celery
2 cups chicken broth
1/3 cup butter
1/3 cup chopped onion
1/2 cup all-purpose flour *try 1/4 next time
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon celery seed
1 cup milk
2 (9 inch) unbaked pie crusts

Preheat oven to 375 degrees F

In a saucepan, combine chicken, carrots, peas, and celery. Add broth and boil for 15 minutes. Pour into another bowl, set aside.

In the saucepan over medium heat, cook onions in butter until soft and translucent. Strain in broth. Stir in milk, flour, salt, pepper, and celery seed. Simmer over medium-low heat until thick. Remove from heat and set aside. Stir in chicken mixture.

Bake pie crust for 5 minutes. Pour in mixture.

Cover with top crust, seal edges, and cut away excess dough. Make several small slits in the top to allow steam to escape.

Bake in the preheated oven for 40 minutes, or until pastry is golden brown and filling is bubbly. Cool for 10 minutes before serving.

Flank Steak + Chimichurri

Sources: thekitchn, theconcourse

1 1/2 to 2 pounds flank steak

2 to 3 tablespoons lemon juice, lime juice, vinegar, or other acid
2 tablespoons olive oil
3 cloves garlic, optional
1 teaspoon salt
1 to 2 teaspoons spices, like chili powder, barbecue spices, curry, or other favorite spice blend

Marinate for 1 hour or up to 24 hours: Cover the dish and place the steak in the fridge for at least 1 hour or up to 24 hours. Flip the steak occasionally if you happen to think about it.

Heat the broiler and prepare the pan: Set your broiler to its highest setting (or simply turn it on if it doesn’t have settings). Place an oven rack a few inches below the broiler element. Line a broiler pan with aluminum foil, add the top, and spray the top with nonstick cooking spray.

Broil the steak 4 to 6 minutes per side: Remove the steak from the marinade, shake off any excess, and place it in the middle of the broiler pan. Slide it directly under the broil. Cook for 3 minutes each side, then 2 minutes each side.

Check the steak for doneness: The steak is done when the edges are charred and crispy, and you see some nicely dark searing on the top.

Rest for 5 minutes (preferably 10): Transfer the steak to a cutting board and rest for 5 minutes.

Slice against the grain: Slice the steak into very thin slices using a sharp knife, cutting against the grain. This means the long fibers should all be running left to right on your cutting board, and you should be slicing through them, top to bottom.

Chimichurri: parsley, olive oil, red wine vinegar, salt, pepper, red chili flakes (garlic, optional)

California Shrimp Stacks

From SkinnyTaste

Notes: Cut by 1/3, use less rice

1 1/3 cups cooked short-grain brown rice (from 1/2 cup uncooked)
2 tablespoons rice vinegar
8 ounces cooked shrimp, peeled and tails removed
1 cup diced cucumber (about 1 small)
1 teaspoon chopped fresh chives or subst red onion
1/2 cup mashed avocado (about 1 medium)
4 teaspoons Furikake or use sesame seeds
4 teaspoons soy sauce
4 teaspoons mayonnaise
1 teaspoon sriracha sauce

Cook rice like this, omitting salt and oil. When rice is done, add rice vinegar and stir. Evenly spread rice on a sheet pan to cool.

Cut shrimp into 1-inch cubes. In a small bowl, combine cucumber and chives. In another small bowl, combine mayonnaise and sriracha sauce.

Using a 1 cup dry measuring cup, layer ¼ cup cucumber, then 2 tablespoon of avocado, then ¼ of the shrimp, and 1/3 cup rice. Carefully turn the cup upside down to turn the stack out onto a plate, lightly tapping the bottom of the cup if necessary. Sprinkle with Furikake and drizzle with 1 teaspoon soy sauce and sriracha mayonnaise. Repeat with remaining ingredients.