Quick Mini Quiche

Quick Mini Quiche recipe is based on one of the first recipes I tried when I started the South Beach Diet many, many moons ago. It has all of the attributes that this blog is all about – simple, cheap, family friendly, fast and easy. While the veggie combo is the one I like the most, you can add any combination of vegetables to these – kale instead of spinach, broccoli or cauliflower, carrots, celery, and on and on.

One of the best parts of this recipe is that it freezes very well. Make a big batch, pop a single quiche in a square snack sized plastic bag, or two in a sandwich sized baggie and breakfast is portioned and ready go to for the work/school morning rush or as a last minute lunch option. Does well in the freezer for about two weeks. Tastes fantastic topped with a little salsa on top!

Quick Mini Quiche
Serves 6
Easy breakfast that has infinite variation and freezes well for busy mornings.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 pkg (10 oz) frozen chopped spinach
  2. 1 large egg
  3. 3/4 c shredded cheese (I like Montery Jack)
  4. 1/4 c mini diced onions
  5. 1/4 c mini diced mixed zucchini and summer squash
  6. dash garlic powder
  7. 3 drops hot-pepper sauce (optional)
Instructions
  1. Microwace spinach on HIGH for 2 1/2 minutes. Drain excess liquid.
  2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
  3. Combine egg, cheese, onions, zucchini, squash, and spinach in a mixing bowl. Divide evenly between foil cups.
  4. Bake at 350 degrees for 20 minutes or until inserted knife comes out clean.
Simply Tasty Foods https://simplytastyfoods.com/

Chicken Vegetable Soup

What’s better wafting through the kitchen than the smell of a savory chicken vegetable soup? Probably nothing. Which is why I love this recipe. This is based on Weight Watchers old school version of the Zero Point Soup. But we’re low carb-er’s, right?  We don’t have to worry about point following.  Plus, you are adding in some low-fat protein with the addition of the chicken that helps you feel full and satisfied. 

 

low carb vegetable chicken soup
Bowl of Color

There is one other bonus to this recipe. The soup freezes wonderfully! I might even argue that it tastes better after being nuked in the microwave. But you can judge for yourself! So make a huge batch – double the recipe – and separate into freezer safe containers and you’ll always have that last minute lunch or dinner ready as soon as it gets out of the microwave.

 

 

Chicken Vegetable Soup
Serves 6
A easy, savory soup that is low in carbs but very filling! Freezes like a breeze!
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Ingredients
  1. 2 lbs chicken breast, diced
  2. 1 box (32 oz) chicken stock
  3. 1 can (8 oz) tomato sauce
  4. 1 tsp minced garlic
  5. 1/4 tsp basil
  6. 1/2 tsp oregano
  7. 2 c chopped cabbage
  8. 1/2 yellow onion, chopped
  9. 1/2 c carrots, chopped
  10. 1/2 c green beans
  11. 1/2 c zucchini
  12. 1/2 c summer squash
  13. S&P
Instructions
  1. In soup pot, spray with non-stick cooking spray. Saute chicken and garlic until done through and garlic fragrent.
  2. Add chicken stock and tomato sauce to pot and mix until combined. Add the rest of the spices and vegetables and bring to boil. Reduce to low heat and simmer for about 30 minutes or until vegetables are tender.
Notes
  1. For South Beach/Atkins Phase 1 and Keto, omit the carrots.
Simply Tasty Foods https://simplytastyfoods.com/

8 Ways to Make Healthy Oatmeal

I love oatmeal.

It’s high in fiber and it’s quick when you use the microwave. Yes, even with steel-cut oats! Nuke it and in less than two minutes you have a warm, delicious breakfast. So you ask yourself — does oatmeal qualify as low-carb?  If you’re on a strict Keto diet, then no.  But you need some carbs, not just for the fiber but also the nutrition. So I came up with some delicious and easy recipes to brighten up you and your family’s mornings that are both gluten free and healthy!

 

Peach Cobbler Oatmeal
Serves 1
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Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Ingredients
  1. 1/3 c old fashioned or steel cut oats
  2. 2/3 c water or milk
  3. 1/4 c diced peaches (canned or fresh)
  4. 1/4 tsp cinnamon
  5. 1 - 2 packets or sweetener
Instructions
  1. Combine oatmeal and water or milk in a microwave safe bowl.
  2. Microwave on HIGH for 1 - 2 min until oatmeal is softened, or you achieve the consistency you want. Add the rest of the ingrediants and stir until combined well.
Simply Tasty Foods https://simplytastyfoods.com/
Cinnamon Raspberry Oatmeal
Serves 1
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Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Ingredients
  1. 1/3 c old fashioned or steel cut oats
  2. 2/3 c water or milk
  3. 1/4 c raspberries, fresh or frozen
  4. 1/4 tsp cinnamon
  5. 1 - 2 packets or sweetener
Instructions
  1. Combine oatmeal and water or milk in a microwavable safe bowl.
  2. Microwave on HIGH for 1 - 1 1/2 min until oatmeal is softened, or you achieve the consistency you want. Add the rest of the ingrediants and stir until combined well.
Notes
  1. Avoid adding the raspberries during the cooking phase. In fact, if you are using frozen raspberries adding them afterwards helps cool the oatmeal down a bit for faster eating!
Simply Tasty Foods https://simplytastyfoods.com/
Maple and Brown Sugar Oatmeal
Serves 1
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Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Ingredients
  1. 1/3 c old fashioned or steel cut oats
  2. 2/3 c water or milk
  3. 1 tbsp sugar free pancake syrup
  4. 1 tbsp brown sugar blend (this will not be sugar free)
Instructions
  1. Combine oatmeal and water or milk in a microwavable safe bowl.
  2. Microwave on HIGH for 1 - 1 1/2 min until oatmeal is softened, or you achieve the consistency you want. Add the rest of the ingrediants and stir until combined well.
Simply Tasty Foods https://simplytastyfoods.com/
Bananas and Cream Oatmeal
Serves 1
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Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Ingredients
  1. 1/3 c old fashioned or steel cut oats
  2. 2/3 c water or milk
  3. 1 tbsp vanilla protein powder
  4. 1/2 bannana, sliced
  5. 1 - 2 packets or sweetener
Instructions
  1. Combine oatmeal and water or milk in a microwavable safe bowl.
  2. Microwave on HIGH for 1 - 2 minutes until oatmeal is softened, or you achieve the consistency you want. Add the rest of the ingrediants and stir until combined well.
Notes
  1. Yes, the taste of the protein powder affects the taste of this breakfast a lot. Make sure to taste test a few before ruining a whole bowl of cereal!
Simply Tasty Foods https://simplytastyfoods.com/
Pina Colada Oatmeal
Serves 1
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Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Ingredients
  1. 1/3 c old fashioned or steel cut oats
  2. 2/3 c water or milk
  3. 1/4 c canned crushed pineapple
  4. 1 tbsp shaved coconut, unsweetened
  5. 1 - 2 packets or sweetener
Instructions
  1. Combine oatmeal and water or milk in a microwavable safe bowl.
  2. Microwave on HIGH for 1 - 2 minutes until oatmeal is softened, or you achieve the consistency you want. Add the rest of the ingrediants and stir until combined well.
Simply Tasty Foods https://simplytastyfoods.com/
Peanut Butter and Chocolate Chip Oatmeal
Serves 1
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Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Ingredients
  1. 1/3 c old fashioned or steel cut oats
  2. 2/3 c water or milk
  3. 1 tbsp natural peanut butter
  4. 1 tbsp sugar free chocolate chips
  5. 1 - 2 packets or sweetener
Instructions
  1. Combine oatmeal and water or milk in a microwavable safe bowl.
  2. Microwave on HIGH for 1 - 2 minutes until oatmeal is softened, or you achieve the consistency you want. Add the rest of the ingrediants and stir until combined well.
Notes
  1. Peanut butter is a great thickener, unless you don't like thick oatmeal! If it gets too thick for your tastes, add a little more water or milk to the oatmeal before you add the chocolate chips.
Simply Tasty Foods https://simplytastyfoods.com/
Chocolate Oatmeal
Serves 1
Who doesn't love chocolate for breakfast?
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Prep Time
1 min
Cook Time
1 min
Total Time
1 min
Prep Time
1 min
Cook Time
1 min
Total Time
1 min
Ingredients
  1. 1/3 cup old fashioned or steel cut oats
  2. 1/3 cup milk
  3. 1 tsp baking cocoa powder
  4. 2 - 3 packets of no-calorie sweetener
Instructions
  1. Combine oats, milk and cocoa powder in microwaveable safe bowl. Microwave for 1 - 2 minutes until you achieve the oat consistency you want. Stir in the sweetener and enjoy!
Notes
  1. Milk loves to bubble up in the microwave. Make sure that the bowl you microwave your breakfast in is nice and deep so that it doesn't bubble over. Either that or you can microwave for one minute, stir it and let it rest for a few moments, then continue to cook it until its the consistency you want.
Simply Tasty Foods https://simplytastyfoods.com/
Apple Cinnamon Oatmeal
Serves 1
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Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Ingredients
  1. 1/3 cup old fashioned or steel cut oatmeal
  2. 2/3 cup water or milk of choice
  3. 1/4 cup diced apples
  4. 1/2 tsp cinnamon
  5. 2 - 3 packets of no-calorie sweetener
Instructions
  1. Combine oats, liquid and apples in a microwave safe bowl. Microwave on HIGH for 1 - 2 minutes, or until you achieve the consistency you want. Apples should be softened but not mushy.
  2. Add cinnamon and sweetener to the apple oatmeal and stir until well combined. Enjoy!
Simply Tasty Foods https://simplytastyfoods.com/

 

 

 

Easy Taco Soup

Welcome to the low-carb wagon!

I’ve fallen off a few times, but I’m getting back on! I’m not going to say that I’m going to be perfect on my journey from this point forward. I’m not. I think though that with some really good food and some really good support both you and I can accomplish our goals, get healthier and laugh all the way to the kitchen!  I’ve compiled some really good low carb recipes, including today’s recipe – Easy Taco Soup, that will make their stomach growl!

So what is this blog about? Let me tell you a few key goals I have for the recipes you’ll find here:

Simple, Inexpensive Ingredients

Why is it that diet cookbooks insist on publishing ‘chef’ made recipes? If I wanted chef-made, I would order it off his menu, have him make it and enjoy a night off from making food! I need stuff that can be found at my local grocery store, that has at least of a small chance of something that my kids would actually eat. Not to mention not break the grocery budget.  These low carb recipes’ ingredients are things that you probably already have in your pantry. How’s that for savings?

Family Friendly

Honestly, I’ve tried the route of making lunches/dinners for me, then making a separate meal for my husband and kids. I don’t mind doing that every once in a while, especially if its something I really want to try.  But on a nightly basis, it’s just not feasible. So I’ve put together some low carb recipes that won’t scream ‘diet food’ to your husband, and the kids won’t turn up their noses at it.

Fast and Easy

Whether you stay at home or work for a living, as mothers, we are all busy. And if you’re like me, when the kids came, the food’s labels came with the words ‘convenience’ or ‘microwavable’ a lot more.  And our waistlines paid the price. Most of the recipes found here will be something that can be thrown together in about 30 minutes or less and won’t require a lot of technical cooking knowledge to achieve tastiness.

Low Carb Easy Fast Soup

Easy Taco Soup 

This low carb family favorite is a go-to if I know that I’ll be running late in the afternoon, or I need a big pot of something warm and tasty for a potluck. It’s also one of the easiest recipes out there because you dump most of your ingredients in your pot or crockpot and wait for the magic.

Easy Taco Soup
Serves 6
A fast, easy family favorite that also happens to be low carb!
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Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Ingredients
  1. 1 lb lowfat ground beef
  2. 1 can pinto beans, drained and rinsed
  3. 1 can kidney beans, drained and rinsed
  4. 1 can diced tomatos*
  5. 1 can diced tomatos with green chilies*
  6. 1 can corn*
  7. 1 packet taco seasoning
  8. 1 packet ranch dressing mix
On stovetop
  1. Add all ingrediants to large pot and stir until well combined. Over medium heat, bring soup to a boil. Reduce heat to low and simmer for about 30 minutes.
In crockpot
  1. Add all ingrediants to crockpot and stir until well combained. Heat on LOW for 6 - 8 hours or on HIGH for 4 hours.
Serve with a dollop of sour cream, a pinch of cheese, or avocado chunks.
Notes
  1. * Do not drain - add straight into the pot
Simply Tasty Foods https://simplytastyfoods.com/
What did you think of the recipe?  Let me know in the comments!