Episode 021: Not Sad Desk Lunch, Hanger & What Dietitians Eat

Today’s episode is all about what two dietitians (us!) eat in a day! But first, Erinn made a delicious and easy to make, Crustless Quiche. Real talk, we were suffering from some legit “hanger” at the beginning of this episode, and this quiche was the perfect cure. Pair this with some crusty bread (or not) and a piece of fruit. Get the recipe below!

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Along with quiche, we take you through a typical day of eats: from breakfast, to lunch, through the occasional midnight snack, as well as real talk about “normal eating”, how to cultivate self-compassion for the mistakes you make in eating, and our top tips for making sure your daily nutrition is a priority and saves you time.

Crustless Vegetable Quiche
Serves 4
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Prep Time
10 min
Cook Time
45 min
Prep Time
10 min
Cook Time
45 min
Ingredients
  1. 1 tablespoon butter
  2. 1 large yellow or white onion, sliced into half-moons
  3. 1/2 small tomato
  4. 1 cup spinach
  5. 1/2 red pepper, diced
  6. 1 zucchini, diced
  7. 1 teaspoon salt, plus more to taste
  8. 1/2 teaspoon pepper, plus more to taste
  9. 3 to 4 cups
  10. 8 large eggs
  11. 1 cup milk
  12. 1 cup grated cheddar or other cheese
Instructions
  1. Preheat the oven to 400°F.
  2. Melt the butter in a cast iron or ovenproof skillet over medium heat. (If your skillet isn’t ovenproof, transfer everything to a deep dish pie plate to bake it.) Add the onion slices and sprinkle a bit of salt and pepper over them. Cook the onions until they are golden-brown and starting to caramelize, about 10 minutes.
  3. Remove the pan from the heat and spread the onions evenly across the bottom. Spread the vegetables evenly over the onions. The dish or pan should look fairly full.
  4. In a bowl, use a fork to beat the eggs lightly with the milk, cheese, 1 teaspoon of salt, and 1/2 teaspoon of pepper, just enough to break up the yolks and whites. This is a savory custard mixture. Pour the custard over the vegetables and onions and enjoy watching it fill in all the open spaces.
  5. Transfer the quiche to the oven and bake for 45 minutes to 1 hour. Once the surface is lightly brown all the way across, it’s fully cooked. Let the quiche cool for about 20 minutes, then slice into wedges.
Notes
  1. You can use any combination of vegetables you like! The combo I used was simply what I had in my fridge.
Adapted from The Kitchn
Adapted from The Kitchn
The Table Chat Show http://tablechatshow.com/
P.S We’re making a schedule of episodes for the rest of the year! Let us know what you’d like us to chat about, people you’d like us to interview, and recipes you’d like us to try. Comment below, visit us over on Facebook, Instagram, or drop us a line at heytablechat@gmail.com

Episode 012: Baked Oatmeal and Creamy Eggs, Narcolepsy & Sleep

Today’s episode is all about one of our favorite topics, SLEEP! Did you know that sleep takes up about 33% of your life? Crazy, right? We chat how important sleep is for your health, how much you should get, and give you the cold, hard truth about eating late at night. We also discuss what keeps us awake at night, and get real about a sleep condition that affects 1 in 2,000 people, including one of us… Tune in to find out!

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We also share two breakfast recipes (we love a good theme) from Chrissy Teigen’s cookbook, Cravings: Recipes For All the Food You Want To Eat. Save yourself some sorrow and go get her cookbook ASAP. All the recipes are great. She’s great. You’ll feel great for cooking out of it every damn day of your life. P.S Make sure to scroll to the bottom of the post for the recipes!

Other things we discussed in the show:

Find out what the heck sleep even is HERE.

Find out the right sleep time duration recommendation for your age HERE, via The Nation Sleep Foundation

Learn more about the effects of eating late at night HERE, via The Washington Post.

A great memoir about narcolepsy HERE, which we mentioned in the show!

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Yellow Cake Baked Oatmeal
Serves 8
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 stick (4 ounces) butter, melted, plus softened butter for greasing the dish
  2. 5 cups whole milk
  3. 2 cups quick-cooking oats
  4. 2 cups yellow cake mix (from a box mix)
  5. 4 large eggs, beaten
  6. 1/4 tsp kosher salt
  7. 1 1/2 cups raspberries (about 6 ounces)
  8. 1 large or 2 small ripe peaches, sliced
Instructions
  1. Preheat the oven to 350°F.
  2. Grease a 10 × 12-inch baking dish with butter. In a large microwave-safe bowl, combine the milk and oats and microwave on high, stopping once to stir, 5 to 6 minutes. Let the oatmeal sit on the counter to thicken for 10 minutes, but not longer if possible because you want the oatmeal to finish doing its thing in the oven.
  3. Stir the cake mix into the cooked oatmeal until smooth, then mix in the eggs, melted butter, and salt.
  4. Transfer the batter to the prepared baking dish, then scatter the berries and peaches on top. Bake until the center is just set and seems almost undercooked, 30 to 35 minutes. (It will jiggle a little, and when you spoon into the cake, it may separate into 2 layers: a cakey, custardy layer and an oatmealy layer. This is actual magic.)
  5. Spoon into bowls and serve warm.
Notes
  1. I baked this oatmeal for about 20 additional minutes! Wasn't as custardy as described, but did taste more like cake. I also forgot to add the melted butter, so that could've thrown everything off...don't be like me. Remember the butter!
Adapted from Cravings: Recipes for All The Food You Want to Eat
Adapted from Cravings: Recipes for All The Food You Want to Eat
The Table Chat Show http://tablechatshow.com/
Cheesy Cheeseless Scrambled Eggs with Burst Cherry Tomatoes
Serves 4
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Prep Time
5 min
Cook Time
30 min
Prep Time
5 min
Cook Time
30 min
For the eggs
  1. 12 eggs
  2. 1/2 cup heavy cream
  3. 1 teaspoon kosher salt, plus more to taste
  4. 1/4 teaspoon freshly ground black pepper
  5. 3 Tablespoons olive oil
  6. 3 Tablespoons butter
For the tomatoes
  1. 2 Tablespoons olive oil
  2. 3 cups cherry tomatoes (about 1 pound)
  3. 1/2 teaspoon kosher salt
  4. 1/4 teaspoon freshly ground black pepper
Instructions
  1. For the eggs: In a bowl, whisk the eggs, cream, salt, and pepper until they look like melted ice cream. In a large nonstick skillet, heat the oil and butter over low heat until the butter is melted but not super hot. You will get the urge to bump up the heat, but don't do it! Add the eggs and cook, stirring consistently, until the eggs are custardy with small curds, 12-14 minutes. Remove from the heat.
  2. For the tomatoes: During the last 10 minutes of egg cooking time, heat a large cast-iron or other heavy skillet over medium-high heat until really hot. Add the oil and swirl it around, then add the tomatoes and sprinkle with salt and pepper. Let the tomatoes cook, tossing every couple of minutes, until they're blackened, burst, and shriveled, 5 to 6 minutes total.
Notes
  1. Don't let the oil get too hot otherwise you'll smoke and not blacken the tomatoes, like I did! Keep an eye on your skillet.
Adapted from Cravings: Recipes for All the Food You Want to Eat
Adapted from Cravings: Recipes for All the Food You Want to Eat
The Table Chat Show http://tablechatshow.com/