Easy and thrifty eggs serve up family friendly quiche recipes

In this economy, eggs are still a reasonably priced food almost everyone loves. With hundreds of ways to cook them, eggs come in handy on a hot Summer evening or a chilly Autumn morning.

Eggs are a versatile and affordable source of protein, omaga 3 fatty acids, vitamin A, calcium, and iron. Eggs are a perfect fit for a healthy lifestyle. Whether your goal is weight loss or muscle building, eggs offer you a high quality source of nutrition that won't break your budget.

Here's two delicious recipes for quiche that nearly any cook can prepare and be sure they'll please most palates. Enjoy eggs! Get recipes and watch the video.

How to cook the perfect steak

Whatever your nutrition goals, be it weight loss, muscle gain, a healthy balanced diet, or all three, beef can play an integral role. Beef in general is leaner than in years past and actually comparatively low in fat. (According to Fitday, 1 ounce of chicken has 67 calories and 3.8 grams of fat, while one ounce of top sirloin has 36 calories and 1.0 grams of fat.)

Steak is nutritious too, with vital nutrients like protein, stearic acid which is neutral and monounsaturated fatty acids, B vitamins, and iron. Also, less than half the fat in steak is saturated fat, in case you have a fear of sat fats and cholesterol. Read What is cholesterol? Not all cholesterol is bad cholesterol.

Many cuts of steak like round, sirloin and London broil are not only lean, but a relative cinch to prepare. Read more and get the recipes and links.

Eat your way to a beach body

If you want to be buff by swimsuit season you might want to stock up on steak and shrimp. Fire up the barbecue and eat to get lean. Or whip up some cool high protein ice cream, see video below.

Ask any bodybuilder, whether a knowledgeable amateur striving to improve health and physique, or a hard core pro going after a Mr. Olympia title, and they’ll tell you what you eat and how much is 50 to 75 percent of your results. This holds true for the housewife looking to lose fat and “tone up”, the college student looking to bulk up and make the football team, or the serious amateur bodybuilder looking to build the ultimate physique. Inadequate nutrition is the main reason people fail to reach their goals. Read more and watch the video How To Make High Protein Low Fat Ice Cream.

Jump for this Red Hot Chili Peppers chili recipe

Dig in to a bowl of Red Hot Chili Peppers chili.

Here’s a homemade red hot dilly of a chili recipe that will make you Stand Up and JUMP. I made this Sunday in honor of National Chip and Dip Day. Pair it with homemade tortilla chips and celebrate! This chili recipe is designed to dovetail with most low carbohydrate programs if you skip the chips or make low carb chips - get the recipes here. It's bodybuilding / resistance training friendly as well due to a high protein content. And as a bonus, there's some evidence spicy foods increase your metabolism, aiding in fat loss.

Check out the recipe, a Red Hot Chili Peppers video, and chili making videos and links.

The Protein Edge Cookbook New 2008 Revised Edition Coming Soon

I started a small independent cookbook publishing company back in 1997. Juicy Britches Publications - also known as JB Publications - was named after our mini-ranch Juicy Britches Ranch. We came up with the name "Juicy Britches" because Jerry found a branding iron at a flea market with the initials JB. As in Jerry Bardelli...I came up with J is for Juicy, B is for Britches.

The lady at the county business license desk thought it was amusing.

The business plan all started over a small out-of-print comb bound game cookbook I bought at a garage sale for 50 cents. I put it up at eBay and got $44.00 for it. I thought, "Hey, I could write cookbooks like that." And about a year later my first signed and numbered limited edition copy of "Wild Man Gourmet" sold for $26.00 at eBay.

Over the years I've written ten cookbooks - mostly on authentic cowboy cookery - which is why I rarely mention them here. Cowboy cookery ain't exactly low carb though it can be high in protein.

And I also published two cookbooks including 'An Executive Chef's Diabetic Recipes Cookbook' and 'A Chef's International Recipes Cookbook' by Executive Chef Vernon Almon. Vern was a trained chef with 40 years experience who unfortunately died of complications of diabetes after completing his second cookbook. Vern's books will still be available in eBook format through JB Publications in the future.

We did everything in house ourselves including writing, editing, design, printing, and comb binding. This saved a lot of overhead and sold well for years through eBay, Amazon, drop shipping, and mail order until the economy started to sour. This is one of the main reasons I've decided to convert to eBooks - to bring down costs and offer our products at competitive costs.

About two and a half years ago I went on hiatus and stopped all production and sales due to personal reasons. Now, I'm back with a new business plan and I'm rewriting all my cookbooks and moving to Adobe .PDF eBook format.

The first revised cookbook out of the JB Ranch gate will be 'The Protein Edge Cookbook' first published in 2004. Subtitled "Recipes For Muscle Gain and Smart Fat Loss" this cookbook is packed with high protein, low carb, and calorie controlled recipes. If you are looking for high protein, low carbohydrate recipes and also want bodybuilder friendly nutrition this book is for you. It's based on nutrition principles I studied as a certified sports nutritionist, and as an avid researcher of everything on nutrition and fitness. And every recipe in this book is one I developed and have used myself for years.

If anyone wants to write a review for 'The Protein Edge Cookbook' to be included in the book I'll be offering advanced complimentary copies.

About JB Publications:

Our Cookbooks are featured in "The Best of the Best From Nevada Cookbook" Published by Quail Ridge Press - Available Now!

JB Publications Exclusive Cookbooks will soon be available again at Our Website Bardelli Arts.com

Our Cookbook Catalog Includes:

A Chef's International Recipes Cookbook

Weight Loss That Works with Recipes

The Best of the Best of JB Ranch Recipe Sampler Cookbook

A Cowboy Cooking Every Night

Authentic Cowboy Cookery Then & Now

The Protein Edge Cookbook

Easy Gourmet For Diabetics

Wild Man Gourmet - Wild Game Cookbook

The Hooked Cook - A Fisherman's Cookbook

An Executive Chef's Diabetic Recipes Cookbook

All American Meals - Proceeds Support The USO

Use Your Noodle! - Three Italians Cook

A Southern Style Cowboy Cookin' Every Night

Another Whoosh! Yes! And A GT Xpress Product Review With Recipe

I've been having a brief affair with water and lime. And I've given up anything with added or excessive sodium. Water and lime introduced me to the bathroom who has been my close companion for two days now. I seem to be sloughing off water weight at a steady pace. This morning I'm down to 116 pounds, only two above where I was before my brief affair with bacon and Saltines. Yeah! Body fat percentage is at 20 percent, not bad after a month of erratic eating and no exercise.

Yesterday's workout - my first since February 20th - went well. Jerry asked me afterwards if I felt I lost any ground. No. I did my first 10 Minute Trainer and actually stopped the DVD during each move to do extra. I basically turned a 10 Minute workout into a 20 minute workout. In addition to the 10 Minute Total Body I did 50 minutes of aerobic circuit training. Today's workout will be more aerobics. I haven't decided what yet.

My calories yesterday were way too low at 1316 calories and only 65 grams of protein. I ended up missing my late afternoon snack due to a busier than usual afternoon and evening. My BMR is 1260 so I should never go below 1500 calories, especially on workout days. I'm sore today from the Total Body workout which included multiple sets of push ups, bicep curls, overhead and bent over tricep moves, back rows, crunches, and more. Going to aim for more protein and calories today which is in line with 'The Cheat To Lose Diet'. More on that later. I'm officially on the program now and this is day three.

Breakfast this morning was another egg and veggie omelet. I'm making them in our GT Xpress cooker. It's fast and easy, and particularly convenient in the morning when I'm time crunched getting an eight year old ready for school and feeding myself, him, two dogs, 9 cats, 3 fish, and a horse. Just mix together the ingredients (recipe below), pour in the cooker and cook about 8 minutes depending on how brown you want the outside. Not to mention you almost cannot burn food with it. It has a thermostat and I've literally walked away to do a chore and forgot it only to come back and find my food hot, perfect, and waiting.

I love these GT Xpress cookers (you automatically get two for $40 plus shipping, which is great for families as you can cook four things at once). They're fool proof and convenient, and wipe clean after every use. You can cook nearly anything in them from eggs, chicken, beef, sandwiches, wraps, vegetables, and desserts (not going there right now). I definitely recommend the GT Xpress for anyone who's too busy to cook but doesn't want to rely on dubious quality packaged dinners (Lean Cuisine, South Beach, Nutrisystem, etc). I'm in their cookbook club and have a stack of them.

Protein Packed Fast Omelets

4 egg whites
1 whole egg
1/3 cup peppers and onions
1/4 teaspoon cayenne powder
1/2 teaspoon horseradish
1/2 teaspoon garlic powder

Mix all ingredients together. Pour into the GT Xpress cooker's preheated cooking wells and close the lid. The dual cooking wells and controlled temperature cook from both top and bottom at once so there's no turning or burning. Cook approximately 8 minutes. Can also be cooked in a nonstick skillet.

170 Calories, 21 grams protein, 9 grams carbohydrates, 5 grams fat.