When a pie hits your plate and it’s veggies and eggs that’s amoreeeee! Eggs are my go-to when I’m strapped for time and need something with a substantial  punch of protein to keep me from getting hangry an hour after eating. But I’m not going to go gushing on and on about eggs in this post. Not because I don’t want to be annoying, but because I’ve already done that here. Check it.

Today’s post is brought to you by the super sexy macronutrient, Protein.

Protein sexy? Well come on, the word itself conjures up images of a jacked up, beefcake of a man with the ability to easily scoop up a little lady like me and toss me over his muscle engorged shoulder like a fine silk scarf. Or maybe that’s just me.

But hold your horses lusty ladies and gents! Our sexy friend protein is a whole lot more than that. And shame on you for categorizing protein as just a piece of man meat. It plays some seriously important roles in the human body. It is the 2nd most abundant molecule in the body (second only to water) and makes up for approx. 20% of our body weight as a primary component of hair, skin, nails, eyes, muscles and internal organs. But since you’re a smart cookie and probably already knew that, I wanted to share with you:

 5 Roles of Protein You May Not Know About:

1) Immunity

Your body uses the amino acids that make up proteins to create antibodies. And antibodies kick ass. Literally. These Y shaped proteins attach themselves to invaders (bacteria, viruses, etc…) and either destroys them itself or sends a message for back-up to get the job done and protect you from getting sick. So if you are constantly a sniffling Sally, you may want to boost you protein intake.

2)  Baby Making

If you are expecting: A) congrats & B) eat some protein. The amino acids from protein are the building blocks of human tissue. So if you’re creating a human, you need the raw materials. Welcome to your role of contractor, Momma!

3)  Hormonal Balance

Proteins are used in the formation of certain hormones. Think of your physical body as an orchestra where hormones are the conductors. These conductors influence our physical, mental and emotional well-being by controlling how our cells function the same way a conductor instructs musicians. Lack of protein in ones diet can lead to hormonal imbalances causing our beautiful symphony to turn into a disorganized, ear bleeding mess. Things like appetite, metabolism, stress, sleep and even our ability to be happy is regulated by hormones so do yourself a favour and feed your conductors.

4) Happiness

Eating in general makes me pretty happy, but protein has a serious biological effect on your mood. Serotonin and dopamine, the hormones that regulate your mood, are made from the amino acids found in protein. Without these essential building blocks, you may find yourself feeling like a bit of a Debbie downer. And that’s cool. We all have our days but maybe try boosting your protein intake a wee bit if it becomes a routine.

5) Weight Loss

Studies have found that protein has the ability to support weight loss in a few different ways. It has been shown to increase the release of a gut hormone called Peptide YY. This hormone makes you feel fuller, longer therefore reducing caloric intake and also helps to reduce adiposity (fancy word for body fat). Studies have also shown that a high protein meal helps to supress levels of Grehlin (the hunger hormone) longer than a high carbohydrate meal.

 So basically:

High levels of Grehlin = Hungry bear

Low levels Grehlin = No hungry Bear

But keep in mind that you don’t need to chow down on Fred  Flinstone sized T-bone steaks to have a diet rich in protein. Focus on high quality foods from a variety of sources such as nuts, seeds, veggies, beans, rice, quinoa, lentils, meats, tempeh and of course one of my favourites, eggs. And as always, keep it balanced!

Happy Quiche eatin’.

Garden Party Crustless Quiche

2015-02-05 13:27:57

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Ingredients

1. 1 tsp Coconut oil
2. 1/3 cup Sun-dried tomatoes (sulphite free), chopped
3. 1/2 cup Onion, diced
4. 2 cloves of Garlic, minced
5. 1 cup Mushrooms, sliced
6. 1 cup Broccoli florets
7. 1/2 Bell pepper, chopped
8. 1 1/2 cups Kale, Spinach or Swiss Chard, roughly chopped
9. 1/2 tsp Garlic Powder
10. 1/2 tsp Onion powder
11. 1/2 tsp Dried Dill weed
12. 6 Organic Eggs
13. 1 Cup Dairy-Free Milk of choice (unsweetened, unflavoured almond, rice, hemp, cashew...)

Instructions

1. Preheat oven to 350 degrees and grease pie pan with 1 tsp coconut oil.
2. Rehydrate sun-dried tomatoes in 1 cup of hot water for 20 mins until soft.
3. Heat 1 Tbsp of water in large frying pan over medium-high heat.
4. Once pan is hot, add veggies (onions, garlic, mushrooms, broccoli, pepper and kale).
5. Season veggies with onion and garlic powders.
6. Lightly sautee veggies for 3-5 minutes until slightly tender.
7. Drain any excess water and place veggies in pie pan.
8. Mix in sun-dried tomatoes and set aside to cool.
9. In a large bowl, lightly whisk together eggs, almond milk and dill.
10. Pour egg mixture evenly into pie pan over the cooled veggies.
11. Place in preheated oven and bake for approx. 35 mins or until the middle no longer "jiggles".
12. Once cooked, remove from oven and allow to cool for 5-10 minutes before slicing.
13. Slice and enjoy!

Notes

1. I love serving this easy peasy quiche with a side of mixed greens with a basic homemade vinaigrette.

By Heather Allen

Heather Allen http://www.heatherallen.ca/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670018/

http://ajcn.nutrition.org/content/83/2/211.full

http://www.sciencedirect.com/science/article/pii/S1550413106002713