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Sunday, September 23, 2018

  • 1 Tbsp olive oil (for sauteing onions- sub water for lower calorie option)
  • ½ medium onion, diced (about 1 cup)
  • 1 clove garlic, minced
  • 4 oz. Canadian bacon, cut into ½ inch pieces
  • 4 cups baby spinach, washed
  • salt and pepper , to taste
  • 6 large eggs
  • 2 cups milk
  • ½ tsp dry mustard
  • 6 cups 1 inch cubes Italian bread (about ¾ loaf of Italian( or French ) baguette )
  • 4 oz. Gruyere cheese, grated ( about 1 cup) ( or your favorite cheese, like cheddar, Swiss or jack)
  1. Spray a 8x11 or 9x9 baking dish with non-stick cooking spray. set aside.
  2. In a large skillet heat olive oil over medium heat. Add onions and garlic and cook until onions are just about translucent ( about 2-3 min.) . Add Canadian bacon and cook for an additional minute. Add spinach and stir into mixture. Turn off heat and season with salt and pepper (to taste). Set aside.
  3. In a medium bowl wisk together eggs, milk and dry mustard. Season with salt and pepper to taste.
  4. Spread half of the bread cubes in the bottom of prepared baking dish. Spoon half the bacon/spinach mixture over the top of bread. Sprinkle half the cheese on top. Repeat by spreading the remaining bread crumbs, topped with the remaining bacon/spinach mixture. Pour the egg mixture over the casserole, making sure to get the sides of the dish. Top with remaining cheese. Cover and refrigerate for at least 2 hours (or overnight). 
  5. Preheat oven to 400F. Uncover dish and bake until golden brown (about 45-50 minutes) . If necessary cover casserole with aluminum foil for last few minutes of baking if it is becoming too brown. Remove from oven and let sit 5 minutes before serving
n we draw little hearts we often associate them with love. For the heart in a human body that is exactly what we should do we should love our selves enough to take care of our heart. The heart is a vital human organ that should not be neglected. Any failure in the hearts functioning may result in discomfort or lead to death. Care should be placed on ones health before our heart ruins its normal lifestyle. A healthy life style including mood swings and an active lifestyle are important to have. Attention should be placed on our diet as well.

Foods rich in food fiber, folic acid, folate and vegetable fats. These foods avoid the increase of bad cholesterol and in turn protect the state of the blood vessels

You may be surprised when I say that chocolate is good for your heart. Dark Chocolate that is. Cocoa beans can help lower body fats. One oz. of dark chocolate only has 150 calories

Oatmeal is another food that is good for the heart. High in soluble fiber will lower cholesterol Instant oats is not as good as it may contain extra sugar.

Berries are helpful in caring for heart disease Eating at least 3 servings of berries a week can help lower chance of heart attack by 1/3.  Both strawberries and blueberries can help in dilating blood vessels and decreasing blood pressure.

Citrus fruits and vitamin C helps cure many hearts and skin diseases. Oranges, lemons and grapefruits help lower blood pressure. Be cautious of packaged fruit and juices as they may have extra sugar included

Grapes contain flavonoids that do dual duty. They fight against cancer and help prevent heart attacks.

You may also want to read about protecting your health by Adding flavor not salt

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