Friday, March 21, 2014

Quinoa Quiche

by Meghann on March 21, 2014

Happy Friday!

Now, who’s hungry?


I am! I am! I am!

Recently Kyle Pfaffenbach, a Performance Nutrition Consultant for the Brooks Beasts Track Club, created a list of 10 master ingredients he recommends for a race training regimen.

They are:

1.  Sweet Potatoes
2.  Whole Wheat Pasta
3.  Quinoa

Why Eat Those?: The foods above are high in complex carbohydrates. They serve runners by filling muscle glycogen stores, which is a major energy source during high intensity workouts and races. A higher percentage of complex carbs are recommended in the days leading up to a competition, and this ‘carbo loading’ can maximize glycogen stores and contribute to improved performance.

4.  Salmon (also a source of polyunsaturated fats)
5.  Eggs
6.  Mixed Nuts (almonds, walnuts, pistachios)

Why Eat Those?: The foods above provide quality proteins. Salmon and eggs represent complete high quality proteins, meaning they contain all 9 essential amino acids in ample amounts. Mixed nuts, particularly pistachios, can also be a good source of protein. Consuming enough protein is critical for recovery and providing muscles with ‘what the need’ to recover from and adapt to training stress.

7.  Radishes
8.  Tomatoes
9.  Apples
10. Mixed Greens (spinach, spring mix, arugula)

Why Eat Those?: Every balanced diet requires a lot of fruits and vegetables, which is why Kyle has included the above. While there is nothing ‘performance enhancing’ per se about these foods (have you ever seen tomatoes offered at a race aid station!), they should be a critical part to every runner’s diet. They provide the vitamins, minerals, and phytonutrients to keep the immune system strong, and metabolic processes optimized.

To coincide with training for Seattle Rock ‘n’ Roll Marathon, Brooks challenged me to develop a recipe using only ingredients from the list. Here’s what I came up with:

Quiche Collage

Quinoa Quiche

  • 1 c cooked quinoa
  • 8 eggs
  • 1 tomato
  • 1 c kale
  • salt and pepper

Preheat oven to 375.

Beat 8 eggs in a medium mixing bowl. Season with salt and pepper. Set aside.

Chop kale and tomato into bit size pieces. Place in a small microwave safe bowl, add a tablespoon of water, place in microwave on high for 1 minute.

Grease a cake pan. Line bottom with cup of cooked quinoa. Add veggies. Pour eggs on top.

Bake for 35 minutes at 375.


It’s a fairly simple recipe for an easy post-workout weeknight meal. Enjoy!

What would you make with the ingredients listed? 

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