Simple Kale & Quinoa Casserole

Ingredients:
1 Cup Quinoa (Cooked)
1 Bunch Kale
1 Onion (Diced)
1-3 Garlic Cloves (Minced)
2 Eggs
1 Cup Greek Yogurt (Low Fat)
1 Cup Mozzarella (Light)

Instructions:
- Preheat your oven to 350-375 F.

- Grease a 9x13 baking pan with your choice of either olive oil or butter.

- Bring a large pot of water to a boil, and place the (washed) kale in the pot. Leave the kale to cook for around 10 minutes.

- While the kale is cooking, lightly oil a large fry pan and fry the diced onion for 5 minutes (until golden brown), then add the minced garlic and continue to stir/cook for about 30 seconds more.

- Drain the kale in a sieve, and add it to the pan of onions and garlic. Stir the mixture occasionally while cooking for another five minutes.

- Mix the eggs, yogurt, and cheese in a bowl and set aside.

- Take the pan of kale and onions off of the burner and set aside to cool. Once it has cooled down slightly, mix the egg mixture, cooked quinoa, and kale mixture together in a large bowl.

- Pour your dish into your baking pan and smooth the top of it with a spoon. Sprinkle some extra cheese on top if you wish and cook in the oven for about 30 minutes.

Enjoy!
R

Lifestyle Advice?

It's a process that becomes a way of life...
...fad diets/yo-yo dieting aren't going to help you to lead a healthy lifestyle. They may help you temporarily lose a few pounds, but if you don't consistently make healthy choices long term, you'll soon gain those pounds back. It's important to ease into a healthy lifestyle and to realize that it has to be a permanent, consistent change!

Plan out a time to workout before hand, and pack your gym bag the night before...
...it's really easy to convince yourself that you'll work out tomorrow, but then tomorrow comes and you get distracted. Before long the day is over and you've yet to get to the gym. What helps is to plan out the chunk of time you'll use to workout the night before. Don't just say you'll go to the gym tomorrow, but plan that you'll go from a certain time to a certain time so you avoid putting it off. It's also helpful to have your bag packed the night before, or to have your workout clothes sitting in a pile by your bedroom door. When you wake up in the morning you'll be reminded, and will have all of your stuff ready to go!

Don't depend on vitamins or supplements...
...I'm not saying that they're bad for you by any means. I believe that we should aim to consume all of the required daily vitamins and nutrients through our own diet, and to not learn to depend on daily vitamins or supplements! It encourages you to eat healthier and make healthier decisions throughout the day if you know you haven't consumed an adequate amount of a certain vitamin!

Have fun, and laugh...
...don't work out by doing something you don't like to do. If running hurts your body and doesn't feel good, try biking instead. It's important to enjoy what you're doing to not add additional stressors to your lifestyle. Also going with a friend or two can not only encourage you to work harder, but it also initiates conversation and laughter which also help to reduce stress.

Enjoy!
R