National Nutrition Month

March 30, 2021

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Personalize your Plate recipes. Learn how to make a Summer Squash, Bacon, and Mozzarella Quiche and a Spinach and Mushroom Crustless Quiche.

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00:04Hello everyone, happy
00:05National Nutrition Month.
00:06My name is Rebecca and my name is Hannah
00:09and we are Dietetic interns at Yale.
00:11New Haven Hospital, aspiring to become
00:13registered dietitians in the near future.
00:15So today we're going to be going over
00:18to quiche recipes that Encompass
00:20is this year's personalized.
00:21Your plate recipes. That's right,
00:24and we all know quiches are hearty and
00:27delicious, but they can also be healthy.
00:30So Are you ready to get started?
00:32Let's go. So today we're going
00:34to be making a spinach and
00:36mushroom crustless quiche,
00:37and also a summer squash quiche
00:39with mozzarella and Turkey bacon.
00:41To get started, we need to wash all of
00:44our vegetables and crack our eggs and make
00:47sure everything is at the right temperature.
00:51First, we're going to get started
00:52with popping up our summer squash.
00:54This cards pretty straightforward.
00:56Discard my ends right here and then
00:58I just cut into slices like this.
01:00Now it depends on how you need
01:02to prep your vegetables.
01:03Summer squash any cut into
01:05circles like this or they can be
01:07cut in half like so.
01:10OK, so let's move on to the
01:12mushrooms and the shallots that
01:13looks kind of like an onion,
01:16so I love mushrooms.
01:17They're not everyone's favorite,
01:18but they do have some great perks.
01:20Like a lot of them are high in vitamin D,
01:24and we all know that some people are
01:26low in vitamin D. Actually,
01:28most Americans are low in
01:29vitamin D, and they're just
01:31pretty cool. Overall, they are high
01:33in fiber. They're actually high
01:34in protein as well, so it's a great
01:37addition to your diet if you're looking.
01:39For a way to include vegetables so
01:42to cut an onion or shallot, we dig
01:44into it this way. Proper knife
02:00So in the spirit of personalize your plate,
02:03we decided to go with Turkey bacon.
02:05The original recipe called for regular bacon.
02:08But in order to cut back on
02:10saturated fat and even sodium,
02:12Turkey bacon is a great choice.
02:18OK, so now that we have chopped over
02:21vegetables and measured out everything else,
02:23we are ready to assemble our quiche.
02:27Of course we start with the egg.
02:29This lovely little thing it is
02:32packed with protein, fats and
02:34vitamins and minerals. In fact, there's
02:36not much you can't get from an egg.
02:45Alright, let's whisper these bad
02:47boys up so I'm gonna throw in.
02:50My salt and pepper as a whisper.
02:57And you can always decrease the salt if
03:00you are worried about sodium content.
03:03Today we're just going with the full
03:05salt from the recipe that we used.
03:12Alright, so let's mix in the milk.
03:16Alright, so we are using 2% milk today.
03:20Alot of quiche recipes call for
03:22cream and the reason that they do
03:25that is that becomes very tasty
03:28and kind of creamy as an egg pie.
03:31But if you want to increase your
03:34protein content you can add in
03:37milk instead and it will be lower
03:40in fat higher in that protein
03:43to get you through the day.
03:45Alright so. No,
03:47that's all blended up.
03:48Let's start adding in those veggies.
03:50Alright, so we got our mushrooms
03:52and our shallots and you know what?
03:54It's personalize our plate so
03:56we're not gonna totally measure.
03:57We're just going to see what looks right.
04:00Alright so we're just going
04:01to take a few handfuls.
04:03Make sure we get that shout in there.
04:07Alright, let's see how that goes.
04:10Oh yeah, that's looking good.
04:13And then we got our spinach,
04:15which is high in calcium and iron.
04:19And all kinds of this stuff.
04:21We got vitamin K in there.
04:24All good things to keep us healthy and happy.
04:31And next. We got our sun dried
04:35tomatoes and I gotta tell you,
04:38these are delicious.
04:39They are packed with flavor
04:40and they're also packed in oil.
04:42A lot of them use olive oil,
04:45which is great.
04:46It's full of monounsaturated fats,
04:48which is great for your heart.
04:50Throw that in there.
04:53Alright, give it a stir.
04:57Alright, and last but certainly not least,
05:00we have the cheese.
05:03The mozzarella cheese.
05:04All right, sprinkle
05:06that in there.
05:09And we're going to save half of
05:11it 'cause we can put this on top.
05:12It'll be nice and crispy. Alright,
05:15so let's transfer this to our pie plan.
05:18This is a crustless quiche,
05:20so we did have to spray this
05:22with a bit of all or bit of
05:24canola oil actually alright,
05:25and then I'll keep it from sticking.
05:33Let's get back to that cheese.
05:35We're going to add it on top and it's
05:37going to create a nice crispy layer.
05:39It's going to be delicious.
05:42Alright, and that's it,
05:43this is ready to
05:44go in the oven. So with from my we're
05:47going to be doing a cross quiche,
05:49so this option is great for folks who
05:52are looking to boost their calories.
05:54I'm going to whip up some eggs here.
05:56This recipe calls for five,
05:58so this quickly whisked him up here.
06:01So the nice thing about personalizing
06:03your case that you can use multiple
06:05different types of protein sources
06:06will say you're vegetarian. Or, say,
06:08for whatever reason you don't like it,
06:10you have a lot of different type
06:12of egg alternatives out there.
06:13Also saying what's the cheese is,
06:15cheese is another great
06:16source of protein,
06:17but you can use Daya cheese,
06:19which is a vegan or vegetarian
06:20options doesn't actually have any
06:22animal product in it, which is nice.
06:25Alright, so we have that mixed in there
06:27so next I'm going to add some spinach.
06:29So here I have fresh spinach but it's
06:31totally OK to use frozen produce.
06:33I wouldn't recommend it for the Flash,
06:35so for something like spinach is totally OK.
06:37Alright so I'm just going to
06:39take a couple handfuls here,
06:40put it in there like that.
06:42OK, so for their fresh you can prove it
06:44in a way that's most convenient for you.
06:47You can portion it out,
06:48whereas the frozen is
06:49a little hard to separate it out with
06:51the fresh versus frozen and frozen.
06:53They preserve it at the
06:55peak of the vegetable.
06:56Where it's like when you get it fresh,
06:58you don't know when you're going to be
07:00getting inside the eyeball when it's fresh.
07:02Alright, so in here in the
07:03school I have a mixture of bacon.
07:05He's at the Turkey bacon for this one,
07:07felt little spicy and wanted
07:08to put in some mushrooms.
07:09Mushrooms are awesome and then
07:11we have some summer squash and
07:53OK Rebecca, I think these look delicious.
07:55I completely agree with
07:56you Hannah. This looks awesome right?
07:58Thank you so much for joining us.
08:01If you have any other questions
08:02reach out to a registered dietitian.
08:05Or go to eatright.org For