Crustless Spinach Quiche

Makes 12 individual spinach quiches, each containing 30 calories, 1 gram fiber and 1 grams protein

• 1 (10 oz) package frozen spinach, thawed and drained
• 75 grams red onion, chopped 
• 85 grams feta cheese
• 1/4 tsp salt
• 1/4 tsp pepper
• 3 eggs, beaten

In a microwave safe bowl, microwave the spinach for 4 minutes. Remove then stir in onion, feta, salt, and pepper. Allow to cool then add in egg. Spoon the mixture into 12 silicone muffin liners, creating 12 mini spinache quiches. Bake on a cookie sheet at 375 for 30 minutes.

Baked Vegetable Pakoras

batter contains: 225 calories, 10 grams fiber, 15 grams protein

• 60 grams (1 cup) chickpea/garbanzo bean flour
• 1/4 tsp ground coriander
• 1/2 tsp salt
• 1/4 tsp ground turmeric
• 1/4 tsp chili powder
• 1/4 tsp garam masala
• 1/4 tsp granulated garlic
• 1/3 cup water
• veggies of your choice

In a bowl, combine flour, and spices. Make a well in the middle of the flour mixture and pour in water. Mix to form a thin paste. Add in diced, raw veggies of your choice (cauliflower, zucchini, yellow onion, and/or potato are great choices). Stir to coat. Bake on cookie sheet lined with a silicone baking mat at 425 degrees for 25-30 minutes.

Oil-Free Baked Kale Chips

• 1 bunch kale, chopped without spines
• seasonings of your choice (salt, salt and vinegar, garlic salt, Old Bay seasoning.. etc)

Throughly wash and dry kale. Spread onto a large baking sheet lined with a silicone baking mat and top with seasonings of your choice. bake at 350 degrees for 20 minutes.