I've updated my crustless quiche recipe  which has been a staple for breakfast lately. Yes, I run the oven in the summertime. lol I've been reading up on how healthy cottage cheese is, but have never eaten it so I was trying to figure out a way to incorporate into my diet, then thought I can just throw it into my quiche! Cottage cheese is high in protein, a slow digesting complete protein that will keep you full longer. It has essential amino acids (which  help rebuild and repair muscle fibers), vitamin B-12, calcium, electrolytes, and the mineral phosphorus. Try to look for a low sodium cottage cheese if you can, and know that fat-free cottage cheese is much higher in carbs.

This weekend I made two of quiches and put one in the freezer for next week. Here's the portion size which I eat with ¼ avocado and fruit (peach, nectarine or watermelon) and together makes 300 calories.


Ingredients
6 eggs
6 egg whites (8oz liquid egg whites)
½ onion
½ cup cottage cheese (full fat)
¼ ts black pepper
½  ts salt
1/8 ts garlic powder
mushrooms or red bell pepper (optional)

Directions
1. Preheat oven to 375. Spray 9-inch pan then line with parchment baking paper which makes for easy removal and cleanup.
2. Spray a frying pan and caramelize onions. Add in vegetables if using.
3. In a bowl combine eggs, egg whites, cottage cheese, and spices. Add cooked veggies, then pour into pan.
4. Bake for 40 min.

Nutritional Analysis:
5 servings, 160 calories, 4g carbs, 20g protein

Related Posts:
Caramelized Onion and Mushroom Quiche
Crustless Quiche
Caramelized Garlic Tart

I've been staying up late watching all the Olympic coverage, no surprise if you read all my posts from the Winter Olympics two years ago. My favorite sports are the Beach Volleyball, Swimming, and Diving because I used to be on a swim team as a kid.

Michael Phelps has already won 23 Olympic gold medals! Here's an interesting article on his life story, chaotic relationship with his coach, broken family, DUIs, and contemplation of suicide. Now his net worth is estimated at $55 million. Right before one of his races as he was putting on his swim cap it snapped and broke! Luckily his teammate lent him his hat. You've probably noticed all the cupping marks on his back, he's a fan of acupuncture like myself.

His teammate Ryan Lochte, unfortunately, got robbed at gunpoint in Rio. He dyed his hair gray for the Olympics but the pool water turned it a shade of green. Oddly enough one of the Olympic pools mysteriously turned a shade of green overnight! They blamed it algae and not enough chemicals in the water. After making the divers compete in it, they finally drained the pool of 1 million gallons of water.  In the Olympic village the most popular app being used is Tinder! The app had a HUGE surge of users! lol Ryan Lochte being one person spotted on the app, even though his girlfriend is there too, ummmm.....

Simone Manuel became the first black female swimmer to win an Olympic gold. It was also the first time two black female athletes (Lia Neal) were chosen to be on the American swim team at the same time.  This is significant because a "disproportionate number of African-American children cannot swim - USA Swimming puts the figure at 70%." BBC

As a tennis player, I was interested in seeing the tennis matches. Serena Williams  lost her chance to win a medal at these Olympics losing three matches. I read soccer goalie Hope Solo's memoir last year and she's no stranger to controversy. After the woman's soccer team lost their game and chance at a medal, she once again showed what a sore loser she is by saying, "We played a bunch of cowards, the better team did not win."

There was one feel good story that came out of the Olympics. A woman was chatting with her uber driver in Philadelphia and found out his son was competing in the Olympics but he couldn't afford to go to watch him. She set up a gofundme account for him and raised $8200!

Two-time Olympic gold medalist Gabby Douglas is sadly once again being criticized for her hair by other black women on social media. This happened to her at the London Olympics too. Training for hours, it's impossible for a black woman's hair to look perfect. This double standard for women to look good while they excel at sports is impossible.If you have netflix, check out her bio-pic movie. One of the Italian gymnasts made a racist remark saying, "Maybe next time we'll paint our skin black so we can win."

Every Olympics I've noticed the same thing about the Opening Ceremony, the Americans come out with their cellphones to record the audience. I wish they would just be in the moment and enjoy it. This is being filmed for them. What caught everyone's attention was the athlete from Tonga who came out oiled up.


Off topic but I saw the movie Suicide Squad this weekend starring Will Smith, Margot Robbie, and Jared Leto. It's an anti-super hero movie that is dark and twisted but I really enjoyed it. While not something I would have picked out myself to see, but it was fun to see the villains in Gotham. Make sure you sit through the credits because there's a scene after it.

I visited a lavender farm for the first time! While it didn't look like those pictures you see of lavender fields in Provence, France, it was still beautiful. There was row upon row of purple lavender with a faint smell, but also tons of bees. The gift shop had every imaginable lavender product! I bought some culinary lavender to make lavender lemonade.

I took a day trip with some friends to Annapolis. It was so nice to get out of the city for a day. Our day started off at nearby Sandy Point Beach. It has an amazing view of the Bay Bridge, but orangy sand. But it's not an ocean beach so this is to be expected. It's the closest beach to DC, only 45 minutes away. Much easier to get to than Ocean City. I brought a book to read but surrounded by friends we chatted up the whole day I had no time to read. lol I packed the Glowing Green Smoothie with me in an ICONIQ stainless steel water bottle and it stayed cold for hours! It's a much cheaper version of the S'well bottles.

After what seems like a lifetime of wearing underwire bras, I've started wearing wireless bras. One of my style resolutions this year was to buy better lingerie. I've been a loyal Victoria Secret consumer since high school, only wore one bra model, but hadn't bought a new one in a few years like you're supposed to so I thought it time to invest in some new bras. I read that wireless bras don't show any bulges on your back because the fabric lays flat which is what prompted me to try them. So I'm branching out and trying new brands as all I've ever known is VS, in fact, I was at a loss for where to even search for replacements. lol