Egg and Spinach Quiche

INGREDIENTS
2 ezekiel tortillas
3 cups plain kefir
1 tbsp fresh basil (chopped)
1 tbsp extra virgin olive oil
1/2 cup shredded fresh spinach
4 free range eggs, lightly beaten
1/4 tsp salt
A few grinds of black pepper
1/3 cup of parmesan cheese
1/4 cup of ground or diced grass-fed beef or free-range chicken, finely chopped

PREPARATION
1. Preheat the oven to 400° F.

2. Warm the basil and kefir in a small saucepan over low heat for about 10 minutes and set aside.

3. Heat the oil gently in a medium skillet.

4. Add in the spinach and cook until it until it just begins to stick to the pan, and then turn off the heat.

5. Whisk together the warmed kefir, eggs, salt, pepper and cheese.

6. Add all these to the spinach, stirring gently so that everything is thoroughly combined.

7. Sprinkle the meat onto ezekiel tortillas placed in a pie pan and cover with the whisked mixture.

8. Bake on the bottom rack for 15 minutes.

9. Transfer the dish to the middle rack of your oven, turn down the heat and bake for another 30 minutes at 350°F (or until it feels firm on top).

Sweet Potato Casserole

Sweet Potato Casserole

INGREDIENTS
4 pounds (5 large potatoes) sweet potatoes, peeled and cut crosswise into 3/4-inch thick slices
1/2 teaspoon sea salt
1/4 teaspoon coarsely ground black pepper
4 tablespoons raw butter, cut into small pieces
1/2 cup walnuts, coarsely chopped

PREPARATION
1. Preheat oven to 400 degrees F. Arrange half the potato slices in 13-inch by 9-inch ceramic or glass baking dish. Sprinkle with, half the salt, and all the pepper. Dot with half the butter.

2. Arrange remaining potatoes in baking dish. Sprinkle with remaining salt, and dot with remaining butter.

3. Cover with foil and bake 30 minutes. Remove foil; sprinkle with walnuts and bake, uncovered, 30 to 40 minutes longer until potatoes are tender, basting with syrup in baking dish 3 times during cooking. Serves 8

The Building Blocks of Wellness

Is the reason you haven’t committed to losing weight because you are confused about where to start?

I recently decided to take a trip to the local drug store and put myself in the consumer’s shoes. No wonder people are confused. You can buy everything from a 5 hour energy to a celebrity endorsed cleanse that promises quick weight loss, increased energy and 6 pack abs. Of course read the fine print and you will find *results not typical.

People come to me daily saying, I’ve tried everything. I’ve tried dieting, cutting calories, exercising, diet pills, 30-day shakes and bars. I lost weight and now I’ve gained it all back. Quick weight loss leads to long-term frustration.

I will always promote weight loss under the umbrella of wellness. The foundation of healthy weight loss is controlling inflammation and hormones. The building blocks are getting rid of cellular congestion (toxins), providing cellular nutrition (diet and supplementation), stimulating lymphatic drainage and building lean muscle (fitness), healthy emotional programming (positive thinking). Fortunately, when these building blocks are IMPLEMENTED and become of part of your lifestyle, you will be amazed at how quickly you can lose weight…..and how permanent the results are.

Every journey begins with the first step.

Yours in health and happiness,

Dr. DelRae