magazine-pdf.org_13325_Better_Nutrition_April_2017_2

#$%&'#()*+,-
#$%&'#()*+,- HEALTHY FAST FOOD FULL OF MODERN FLAVOR
Ham-Yam Quiche Dijon
This Paleo-friendly, gluten-free dish skips the floured crust in favor of delicious—and
oh-so-good for you—sweet potatoes /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
How do you make a Paleo quiche? First,
you get rid of the conventional crust. In
this case, Chef Jeannette opted for the
favorite starch of Paleo followers everywhere,
the sweet potato. Using sweet
potatoes avoids not only gluten, but also
the empty calories of wheat flour.
This recipe comes together quickly,
but you should plan ahead because you
do have to bake the potatoes first. You can
bake the potatoes a day or two before and
cool them in the fridge until you’re ready
to make the quiches, which is a really
good option in the case of soft sweets like
garnet yams, which will hold their shape
better when cooled.
This dish is really a nice mix of highquality
protein (eggs), nutrient-rich vegetables
and fiber (kale), and tasty, healthy
starch (sweet potato). And it’s versatile!
Enjoy it for a hearty breakfast, amazing
lunch, or simple, satisfying dinner!
FEATURED NUTRIENT:
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Back when I spent more hours in
the gym than I want to think about, I
used to bake a week’s worth of sweet
potatoes, wrap them, put them in the
fridge, and take them with me for a snack.
And for good reason. A medium-size
baked sweet potato has only 103 calories,
and is high in fiber, half of which
is soluble, providing fuel for your gut.
Sweet potatoes are also a rich source
beta-carotene, vitamin A, and hearthealthy
potassium, and they even
have a dollop of calcium. An article in
the Journal of Agriculture and Food
Chemistry found that an extract from a
baked sweet potato has cancer-fighting
properties.
Sweet potatoes contain other phytochemicals
such as quercetin, a powerful
anti-inflammatory, and chlorogenic
acid, an antioxidant. And don’t forget
to eat the skin. It’s the best part, and it
NOTES
FROM
THE
CLEAN
FOOD
COACH
The ingredient
amounts will
vary slightly
based on the size
of your potatoes,
so plan to be
a little flexible
when filling.
Also, you can
easily quarter
or halve the
recipe to make
just one or
two individual
potatoes.
To bake sweet
potatoes,
preheat the
oven to 400°F.
Thoroughly
scrub and dry
them. Pour a
few drops of
olive oil into
your hands
and rub the
skin of each
potato all over
to very lightly
coat. Arrange
potatoes on a
foil-lined baking
sheet and cook
for about an
hour, or until
tender to the
squeeze. Store
in the fridge
to chill for later
preparation,
or cool slightly
until you can
handle the
potato easily.
HAM-YAM QUICHE DIJON
Serves 4
As with any quiche, do not overbake, or the egg can get leathery.
If your oven and potatoes are hot, the cook time will be closer to
20 minutes. If your oven started cold and the baked potatoes were
chilled, it will take at least 25 minutes.
4 baked sweet potatoes or
garnet yams, cooled
4 eggs
1 Tbs. Dijon mustard
¾ tsp. hot sauce, optional,
for a little kick
½ tsp. sea salt
¼ tsp. cracked black pepper
¼ cup finely chopped organic ham
¼ cup finely chopped baby kale
2 Tbs. finely chopped green onion
1. Preheat oven to 350°F. Line
baking sheet with aluminum
foil, and set aside.
2. Using sharp knife, cleanly
slice off top of each potato,
and set aside. Carefully
scoop out most of the flesh
with melon baller or spoon,
leaving enough flesh inside
skin for potato to hold its
shape well. Save scooped
flesh for another use. (Chilled
cooked sweet potato is great
in post-workout smoothies.)
Arrange potatoes open-sideup
on prepared baking sheet.
3. In small bowl, lightly whisk
together eggs, mustard,
hot sauce, if using, salt,
and pepper. Add ham and
kale, and stir with fork to
thoroughly combine.
4. Carefully spoon egg filling
into cavity of each potato
until nearly full. Top each
potato with one quarter of
green onion.
5. Bake 20–30 minutes,
until the centers are
almost solid, but mixture
is still soft.
Per serving: 210 cal; 10g prot; 6g
total fat (2g sat fat); 28g carb; 190mg
chol; 630mg sod; 4g fiber; 6g sugars
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK
!" • APRIL 2017