Easiest Broccoli
Quiche
Jamie Oliver’s flavour packed Easiest Broccoli Quiche is one of my favourite meat free meals. With only 20 mins prep time (1 hour 20 mins total time) I can create a dish that will taste great for supper and I know the leftovers are perfect for lunch the next day.
This light recipe skips on almost half the calories or a regular quiche but none of the flavour, making it a great option for midweek meal!
Ingredients (Serves 6):
- 1 head of broccoli (375g)
- 6 large free-range eggs
- 1 heaped teaspoon English mustard
- 300 g cottage cheese
- 50 g Cheddar cheese
- 3 tablespoons red pesto
- 270 g filo pastry
Instructions:
- Preheat the oven to 180°C/350°F/gas 4.
- For the filling, trim the tough end off the broccoli stalk. Coarsely grate the remaining stalk, then break the florets apart. Lightly beat the eggs in a bowl, add the mustard, cottage cheese and grated broccoli stalk, grate in the Cheddar, add a pinch of sea salt and black pepper and mix together.
- Loosen the pesto with 3 tablespoons of water.
- Lay two sheets of pastry in an oiled loose-bottomed tart tin (25cm wide, 4cm deep), overlapping them in the middle. Brush all over with some of the pesto mixture, then repeat the layers until you’ve used up all the pastry, brushing with pesto as you go. Roll and scrunch the filo in at the sides, like in the picture.
- Pour in the filling, then poke in the broccoli florets. Place on a baking tray and cook at the bottom of the oven for 50 minutes, or until golden and set. Let it rest for 10 minutes before tucking in.
Nutrition Information (Per 1/6th):
- Calories - 364
- Fat - 17.8g
- Protain - 22.6g
- Carbs - 31.2g
- Fibre - 4.6g
Fran Wild
Registered Dietitian
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Kelly's
Move of the Month
Bridge on
Stability Ball
Great exercise as it incorporates the stability ball which always gives you more for your core. I also like how all levels of fitness can perform this exercise. You can add weight, change your stance, or move to single leg to make it more challenging. Remember: you are trying to hyper extend your pelvis. All moves should always be done with control.
Preparation:
- For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in a neutral position.
- Don't let the head drop backward, or forward with the chin down.
- Chest should be lifted.
- Hips, knees and ankles should be aligned.
Movement:
- Lower and lift the hips with control. Don't allow the legs to move in and out
- Keep the knees stacked over the ankles. The ball should not move.
- Imagine gripping a small ball between the knees. Think of pushing the hips toward the ceiling. Think of directing the tailbone towards the scapulae.
Kelly DeBruyn
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Packing Lunch
Whether you are doing this for your kiddo in school (in-person or virtually) or for yourself, consider a few things to ensure there is a good balance.
- Protein source: to make sure your meal is satiating and give you long-lasting energy
- Vegetables and fruits: adds fibre and volume to up the satisfaction of your meal, along with give you the protective vitamins and minerals your body needs
- Whole grain/starch: provides energy you need in the middle of the day as well as filling fibre if choosing whole grains
Here are a few balanced lunch ideas to experiment with:
- whole grain chicken wrap with side of veggie sticks/berries
- snack lunch: boiled egg, cheese and whole grain crackers, grapes
- tuna melt on whole grain toast with side salad
- taco bowl with brown rice, beans, chopped cucumber and tomatoes
Michelle Lo
Registered Dietitian
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Kelly's Fitness Files
January
Quote of the Month:
"Rest is not a waste of time.
It's an investment in
well-being."
Adam Grant
Author of Think Again
ZOOM Fitness
Class Schedule:
New Strength Schedule Beginning Tuesday, January 4th, 2022
**GREEN BOLDED CLASSES ARE NEW**
Remember: For the 45-minute classes you can leave at any point during the class - whether that's after 15 minutes, 30 minutes or of course, staying for the entire 45 minutes.
Please don't think you need to stay for the full 45 minutes.
Monday:
- 7:00am-7:45am (Carley)
- 9:30am-10:15am (Kelly)
Tuesday:
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strength Circuit)
Wednesday:
- 7:00am-7:45am (Carley)
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strictly Stretch)
- 4pm-4:45pm (Kelly)
- 6:00pm - 6:45pm (Pre/Post Surgical Class)
Thursday:
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strength Circuit)
Friday:
2022 is HERE!
Looking to participate in a challenging, team event?
Stay tuned for more info!
https://raceroster.com/events/2022/46450/mud-hero-ottawa-2022
Kelly Debruyn
Fitness Director
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Quick & Easy Fitness
Challenges
In today’s busy world fitting in regular physical activity can feel impossible. However, there are many ways you can get creative and squeeze fitness into your daily routine. Keep reading for some simple fitness challenges.
𝐁𝐫𝐮𝐬𝐡𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐭𝐞𝐞𝐭𝐡
Test your balance: Stand on one foot while brushing your teeth. Keep track of your results and see if you can improve upon your time each day.
𝐌𝐨𝐫𝐧𝐢𝐧𝐠 𝐜𝐨𝐦𝐦𝐮𝐭𝐞
Opt for active transportation: Challenge yourself by choosing 1 day each week to walk or cycle to work. If walking or cycling to work is not an option, try parking a few blocks away from the office to get in some extra steps.
𝐒𝐭𝐫𝐞𝐭𝐜𝐡𝐢𝐧𝐠 𝐚𝐭 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐤𝐬𝐩𝐚𝐜𝐞
Mark your calendar: At the start of the work week schedule in stretch breaks each day. This could be as simple as dedicating 5 minutes of your lunch break to stretching.
𝐌𝐨𝐫𝐧𝐢𝐧𝐠 𝐜𝐨𝐟𝐟𝐞𝐞
Squat or Wall Sit: As you wait for your morning coffee to brew or tea to steep, challenge yourself to see how many squats you can do consecutively or how long you can hold a wall sit. Don’t forget to track your progress!
𝐖𝐚𝐫𝐦𝐢𝐧𝐠 𝐮𝐩 𝐲𝐨𝐮𝐫 𝐥𝐮𝐧𝐜𝐡
Work your core: While the microwave is heating up your lunch, make your way to the ground and hold a plank for as long as you can. Alternatively, you could do crunches.
𝐖𝐡𝐚𝐭 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐰𝐢𝐥𝐥 𝐲𝐨𝐮 𝐭𝐫𝐲 𝐭𝐡𝐢𝐬 𝐦𝐨𝐧𝐭𝐡?
Meghan Major
Certified Health Coach
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Looking to stay in
touch with the BMI team this year?
The BMI team posts regular updates on Facebook and Instagram, including delicious recipes, healthy snack ideas and answers to some of the most commonly asked questions.
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