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Entries in Eggs (6)

Maple Pecan Cluster Granola

Maple Pecan Cluster Granola | ediblesoundbites.com

Dear Mother Nature,

Please stop snowing. We are running out of places to put it!

If you'd let me rant for a brief second; I've had enough of these frigid temps and constant shovelling. And since moving somewhere warmer is out of the question right now, I am ready to just go live on the ski hill until the snow melts. Yes that is the one good thing about all this lovely winter... Fresh powder! Although that might prove difficult as many of the ski hills around us closed up yesterday for blizzard conditions. How often does that happen? I mean really, you know it's bad outside when. 

Ahem (*clears throat*). Thanks for listening to my rant. Now let's get to the food!

Maple Pecan Cluster Granola | ediblesoundbites.com

I've got another granola recipe to share today. If you love cluster's in your granola then you're in for a treat!

Homemade granola is fairly big in my house. Once it's out of the oven it doesn't last very long. I recently experimented with using egg whites in my granola, adding them to the wet ingredients of the recipe. I was sceptical at first and thought it was a weird addition, but they really do help bind everything together and create some pretty big clusters. I mean just check out some the clusters I picked out in the photo below.

Maple Pecan Cluster Granola | ediblesoundbites.com

Maple Pecan Cluster Granola | ediblesoundbites.com

This granola is not too sweet and of course made from all-natural ingredients. The maple syrup really shines through. The vanilla and sea salt also helps to round out the maple pecan flavour. It's incredibly delicious and smells out of this world good.

Hello new oatmeal topper!

I might just have to make another batch this week. The first one is nearly gone. Enjoy!

Maple Pecan Cluster Granola | ediblesoundbites.com

Maple Pecan Cluster Granola | ediblesoundbites.com

Maple Pecan Cluster Granola Gluten-Free, Vegan Option, Vegetarian | Yields: 5 cups

Print or email this recipe

Ingredients:

WET INGREDIENTS

  • 2 egg whites (*vegan option: 2 tbsp chia seeds)
  • 1 tbsp coconut sugar (or other unrefined sugar)
  • 1/3 cup pure maple syrup
  • 1/2 tsp vanilla extract
  • pinch sea salt 

DRY INGREDIENTS

  • 2 cups gluten-free old-fashioned rolled oats
  • 1/2 cup pecan pieces
  • 1/4 cup raw unsalted sunflower seeds
  • 2 tbsp ground flaxseed
  • 2 tbsp shredded unsweetened coconut
  • 1/2 cup raisins

Directions:

  1. Preheat oven to 275˚F and line a cookie sheet with parchment paper.
  2. In a large mixing bowl, whisk together wet ingredients until thoroughly combined. If you are making the vegan version swap the egg whites for 2 tbsp of chia seeds. Stir in dry ingredients, except coconut and raisins, and mix well to coat everything evenly.
  3. Turn the mixture out onto prepared cookie sheet and spread evenly. Bake until golden brown and dry, about 40 to 45 minutes, stirring halfway through.
  4. Remove from oven and stir in shredded coconut and raisins. Let the granola cool completely before enjoying and storing. Store in an airtight container. It will keep fresh for up to two weeks. If you store the container in the refrigerator it will stay keep fresh longer. 

Notes:

*When making this recipe with chia seeds instead of egg whites, let the wet ingredients sit for 1 - 2 minutes before stirring in the dry ingredients.

To make this recipe gluten free make sure to use uncontaminated oats. 

 

Nutritional Information (with egg whites):

Serving Size: 1/2 cup Calories: 172 | Fat: 6.5g | Saturated Fat: 1g | Carbohydrates: 26g | Sugar: 12g | Fiber: 3g | Protein: 3g | Sodium: 38mg | Cholesterol: 0g

Nutritional Information (with chia seeds):

Serving Size: 1/2 cup Calories: 174 | Fat: 7g | Saturated Fat: 1g | Carbohydrates: 26g | Sugar: 12g | Fiber: 3.6g | Protein: 3.7g | Sodium: 27mg | Cholesterol: 0g

Asparagus & Goat Cheese Quiche with Caramelized Onions

Confession #1: I have never made quiche.

Vegetable Quiche with Homemade Crust

Confession #2: I have never eaten quiche.

...until now!

Healthy Quiche

It's not that I never wanted to try quiche. It's just that I always assumed it was one of those things that could never be healthy and still taste good. I never indulged in this savory treat before because of the copious amounts of eggs, butter and heavy cream. Eeek! That's a lot of fat. And besides the fact I'm one of those people that would rather save up their treat calories for a sweet dessert ;)

With a bit of experimentation and researching I was able to create this health-ed up recipe. I'm happy to say that a slice of this quiche will not go straight to your hips...and the smell of it in the oven while cooking is intoxicating!

Asparagus & Goat Cheese Quiche

Okay, okay. So how did I do it?

Well the first step was the crust. At first I was stumped. I'm usually good with making pastry but this isn't  pastry, it's more of a short crust, and anyway it needs to be healthy. Instead of all-purpose flour I used whole grain unrefined red fife flour, which works top notch in pie crusts. I used about 4 tbsp of unsalted butter (that's not very much fat when it comes down to a serving size) and my little secret, a pinch of nutmeg.

After making the pastry I put it in the fridge to set. Well I thought I mucked it up because it wouldn't roll out and it kept falling apart. While muttering a few expletives...ahem...I pieced the dough backed together in the dish and it turned out just fine! I realized this was to be expected with the type of crust it was, without all that fat to hold it together. Don't worry if this happens to you while rolling out the dough. If it splits just pinch the seams back together.

You should end up with it looking something like this:

Asparagus & Goat Cheese Quiche with Homemade Crust

Also note how I perforated the dough with a fork (or "docked" it). Can you see all the little holes? That's because we're going to be backing this crust before we add the filling. 

Now if you can believe it the filling only uses 1 whole egg and 2 egg whites, 1 cup of skim milk, and creamy goat cheese for its lower fat content.

Asparagus, onions, and spinach are sautéd and caramelized in a bit of olive oil for extra flavour.

Asparagus & Goat Cheese Quiche

Fill-er-up and bake!

Asparagus & Goat Cheese Quiche

Asparagus & Goat Cheese Quiche with Caramelized Onions (serves 8)

Ingredients:

For the crust:

  • 1 cup of red fife flour
  • 1/4 tsp sea salt
  • 1/2 tsp freshly grated nutmeg
  • 1/4 cup unsalted butter, cubed
  • 3 tbsp ice cold water

For the filling:

  • 1 tsp extra virgin olive oil
  • 1 medium onion, halved and thinly sliced
  • Pinch of black pepper
  • 1 cup asparagus, chopped into 1 inch pieces
  • 2 cups of spinach
  • 1/2 cup brussels sprouts, halved and thinly sliced
  • 1/2 cup sliced mushrooms
  • Goat cheese
  • 1 egg
  • 2 egg whites
  • 1 cup low-fat milk
  • 1/2 tsp freshly grated nutmeg
  • 1/4 cup chopped chives

Directions:

  1. Begin by combining the flour, salt and nutmeg in a food processor or mixing bowl. Mix the butter into the flour mixture until there are pea-sized (or smaller) pieces of butter. Gradually pour the water in, one tablespoon at a time while stirring the mixture. Grasp the dough (still in the bowl) and mix with your hands, gently. Place dough on heavily floured countertop, and flour your rolling pin. Roll it out gently until it's about 1/4 inch thick and large enough for you pie pan. I used a fluted dish and pressed the dough into the flutes. Dock the bottom of the crust with a fork to prevent it from bubbling up while it's cooking. Bake in a 400*F oven for 10 minutes.
  2. Heat olive oil in a large skillet over medium-high heat. Add onion and season with a pinch of pepper. Stir and spread out to cook until they start to caramelize, about 3 minutes. Add the brussels sprouts, stir to combine and cook for about another 3 minutes. Add the mushrooms and asparagus and cook over medium heat until the asparagus is fork tender.
  3. Whisk together egg, egg whites, milk, chives and nutmeg. Spread the vegetable mixture in the bottom of the prepared crust. Sprinkle goat cheese to taste. Pour egg mixture over top.
  4. Bake at 350*F, uncovered until set and a knife inserted in the center comes out clean, about 40 minutes. Let quiche rest at room temperature for 10 minutes to settle and serve.

Quiche RecipeHealthy, simple, and low in fat.

We enjoyed this for dinner with steamed broccoli on the side. It reheats really well for leftovers too!