Healthy for the Holidays

    By: Jacqueline Gomes, RDN, MBA

    Whether you are celebrating quietly in your home or have decided to celebrate the holiday with a few extended family members, now more than ever we are focusing on our long-term health.

    For many, Easter can feel like a time of renewal as we shift to the warmer months and brighter days. Use this season to incorporate a bounty of fresh fruits and vegetables along with nutrient dense foods like fiber rich grains and leaner proteins.

    • Eating plenty of fruits and vegetables daily will provide essential nutrients that can help keep our immune system healthy.
    • Asparagus is a very good source of fiber which can help promote digestive health; and Vitamin C has been shown to support a healthy immune system.

     

    What’s in season for April?

    • Broccoli
    • Asparagus
    • Cauliflower
    • Leeks
    • Lettuce
    • Mushrooms
    • Pineapple
    • Spring Peas

     

    Crustless Asparagus-Leek Quiche

    a quiche made with asparagus and leeks in a baking dish on the table

    Makes: 4 Servings

    Prep: 30 minutes

    Bakes: 35-40 minutes

     

    Ingredients:

    • pinch of salt
    • 2 leeks, halved and sliced into thin slices (whites only) *
    • 1 tbsp olive oil
    • 1 pound fresh asparagus
    • 5 Whole eggs
    • 1 ¼ cup liquid egg whites (10 egg whites)
    • 1/4 cup milk of any kind, I used 1%
    • 1 tsp salt
    • 1/2 tsp garlic powder
    • 1 tbsp fresh dill, finely chopped (or 1/2 tsp dried dill)
    • black pepper, to taste
    • Cooking spray

     

    Directions:

    1. Preheat oven to 400 degrees F. Spray a 9 inch pie pan with cooking spray. Set aside.
    2. For the Leeks: Heat 1 Tbsp olive oil in a large skillet on medium heat. Add sliced leeks and cook for 5 minutes, stirring frequently.  Reduce heat and continue to cook for another 5 to 10 minutes and stir more often.  Reduce heat slightly and add a tablespoon of water if leeks begin to stick or are getting too brown.
    3. Asparagus: While leeks cook, chop off woody ends of asparagus, arrange on a baking sheet, spray with cooking spray and roast for about 10 to 15 minutes or until spears begin to soften. Toss them halfway through. Remove from oven and allow to cool slightly. Reduce oven heat to 350’F.
    4. Roughly chop asparagus and place into prepared pan with cooked leeks. Mix to combine.
    5. Whisk together eggs and egg whites, milk, salt, garlic powder, dill, and pepper. Pour egg mixture over vegetables.
    6. Bake at 350 degrees F for 35 to 40 minutes, until center is set. Remove from oven and allow to cool slightly for about 10 minutes.  Gently run a knife around the sides of pan and carefully cut into 4 slices.  Enjoy with an arugula salad and crusty bread if desired.

     

    *Notes: Cut leeks in half and rinse very well as they tend to have dirt caught inside. 

    Nutrition Information: 230 Calories; 14g Carbohydrate; 11.5g fat; 20g protein; 814mg sodium; 3.5g fiber

    Recipe by: Jacqueline Gomes, RDN, MBA