Friday Food : Spicy Southwest Tuna Quiche

Do you remember last year when I worked with Wild Planet Foods to bring you the BBQ Tuna post? It was one of the most popular recipes I have ever posted and I KNOW it’s one where I keep going back for more!

Well, I am working with Wild Planet again and I have yet ANOTHER fun recipe idea to help get more tuna in your diet. How about using it at breakfast? Not just any tuna added breakfast meal though. No, let’s make an egg pie! Let’s make a quiche and let’s give it a lil fire. Please note, my recipe makes two 9-inch quiches, adjust as needed to make yours less/smaller.

Spicy Southwest Tuna Quiche

Spicy Southwest Tuna Quiche

What you will need:

  • 2 9-inch pre-made crusts
  • fresh spinach, chopped
  • 4 large eggs
  • 1 cup milk
  • 2 tablespoons flour
  • 1 can (15 oz) black beans
  • 1 can (11 oz) mexi-corn
  • 1 can (15 oz) fire roasted tomatoes
  • 1 can (5 oz) wild plant tuna
  • 8 oz Mexican blend shredded cheese
  • Spices : I used McCormick Perfect Pinch Southwest Sweet & Smoky and Crushed Red Pepper


  1. Preheat your oven to 350 degree F
  2. Prepare crusts according to package
  3. Chop fresh spinach (as much as desired) and spread along the bottom of the crusts
  4. Drain and rinse beans, corn and tomatoes
  5. In a large bowl, combine beans, corn, tomatoes, and the tuna
  6. Next add your eggs, flour and milk and whisk
  7. Blend in spices as desired
  8. Add about 4oz of cheese to your mixture
  9. Divide mix evenly between the two crusts and top with additional spices and cheese
  10. Bake at 350 degrees F for 40-50 minutes, careful not to overcook

Pictures & Comments:

Spicy Southwestern Tuna Quiche
I had a feeling this recipe would turn out well, but I was still blown away by the result! It was fantastic. Maybe because I used spices? Probably because I used quality tuna.

I accidentally forgot Wild Planet Tuna is a larger capacity than other canned tunas and I used two cans in my recipe. VERY tuna-rific, but probably a good idea to scale it back some.

If you skip the crust (which is totally doable) you can fit the entire mix into a standard 9-inch pie plate. I personally like the crust so I wanted to split it into two quiches.

Last year when I did my post I was so excited to share my take on Wild Planet.

…Wild Planet tuna is wild caught, not farm raised giving it a better source of nutrients and IMHO a better life.  I may not be a vegetarian, but I care about animals. If you follow up on the fishing methods for your tuna, make sure you read about Wild Plant’s stance and why they fish differently from most of their competition. Nutrition-wise, there is only 100mg of salt and 16g of protein in a can! WOW! I’m impressed! Worried about the higher calories? Please note this is because the tuna is packed in its own juices, which will of course have calories. Other tuna is often packaged in water or oils, lacking the calories, but also lacking nutrition.

And about their tuna according to the source:

Firm in texture with a rich, clean taste, our tuna steaks are hand packed raw into each BPA-free can without any added salt, oil, water or fillers. Our tuna is cooked just once to retain all of the natural juices rich in Omega 3 oils, and also contains less than half the mercury as compared to nationally branded tuna due to the smaller fish we catch. Please don’t drain our tuna – the juices enhance your meal with pure flavor. A Wild Planet tuna sandwich just may be the best you’ve ever tasted!

No joke about the tuna though. It really IS the best I personally have ever tasted, so I believe ’em. When I opened the can there wasn’t an odd “fishy” odor, nothing was oozy or weird shaped. The color was great, the texture was awesome and it mixes well into any recipe.

Since last year it seems other people are in on my tuna secret. Wild Planet has won awards from Greenpeace and Cook’s Magazine and even has a “Healthy Recipes” section directly linked on their homepage.

Tell me, did you try Wild Planet products last year? Are you tempted to try them now? What’s your favorite tuna recipe?

Friday Food : Great Grape Smoothie

Guess what today is everyone? It’s a very special day for ROJ Running! It is my FOUR YEAR anniversary! In the world of wedding anniversaries I could expect silk or linen, fruit and flowers or electrical appliances. I DID buy myself new towels this week and today’s recipe features fruit. Who wants to send an electrical appliance? Does a washing machine qualify or a dishwasher because I’d really love either. Maybe Amana will hook me up at FitBloggin next week. haha. DREAM BIG.

Earlier this week I was on the hunt for new workout pants. While looking at Kohl’s, I happened to come across two new cookbooks.  Sold as part of their Kohl’s Cares Program. One for Party Food and another for ideas on recipes to make in your blender. At $5 a piece and knowing the money goes to charity, how could I say “no”? I immediately started eyeing the ideas in the blender book and found one to share.

Great Grape Smoothie

Great Grape Smoothie
What you will need:

  • 1/2 cup chilled grape juice
  • 1/4 cup yogurt
  • 1 cup seedless grapes


  1. Combine all ingredients in a blender and mix until smooth and frothy

Makes 1 serving

Comments and Photos:

The original recipe calls for red grapes, I used seedless black because they’re my FAVES next to concord. I also used Chobani Greek yogurt…because is there really any other kind?

My mixing device of choice is my Ninja Blender, and although I DO love it, I have to agree it doesn’t always mix the skins of things into the finest condition. Green smoothies have specs of spinach and this smoothie has specs of grape skins. I personally don’t mind and like the texture, but it’s something I know others wouldn’t enjoy.

At first I was nervous about grapes and yogurt, but it was quite pleasant. Want to know a secret? I even made my own grape juice!

Since this was such a simple combination, let me tell you how to make your own grape juice too.

  1. Take your grapes (I don’t know how many exactly, but it takes a lot to make juice so be warned). Make sure they’re rinsed and pulled off the stems and nothing weird is getting in the way. Technical language.
  2. Using a potato masher (or blender on pulse as I used) break down the grapes.
  3. Pour this mixture into a saucepan and heat on medium and stir for 10 minutes.
  4. Next strain the mixture using a cheesecloth or sieve into another saucepan or drinking glass to collect your juice. Don’t throw out the grape skins yet!
  5. Allow juice to cool

By making my own juice I was able to make this smoothie knowing there wasn’t a crap ton of processed chemicals, preservatives or sugar.

What did I do with the extra skins? Waste not, want not. I topped my oatmeal with them! YUM YUM. I truly had myself a Great Grape Meal.

Great Grape Smoothie and oatmeal
When you’re cooking do you ALWAYS follow the recipe or is it a guideline? What’s your favorite type of grape? Red? Green? Black? Vote below!

Thanks again for a wonderful 4 years, here’s to many many many more!

Friday Food : 5 Simple Meals

I have no idea how this was not posted yesterday, but it was not and here we are today. I have for you 5 simple meal ideas. I know we’re not all able to prep for hours on end or spend money on elaborate ingredients. Most of the time I try to keep my recipe ideas inexpensive and “easy”.  Today I have a few suggestions where you can dress them up if you want, but when you’re in a rush and the weeknights are getting away from you, they’ll do the trick.


  • Soup + Rice

Soup + rice
This can also be soup and potatoes (or 1 baked potato). The basic idea is you take a serving of soup and you pour it over cooked rice. Now I’ve seen soup cans on sale for as low as 88 cents! Let’s just call most soup between $1 and $1.50 though. Personally I bought 2 cans of all natural vegetable soup for just over $1 each on my grocery trip. For the rice aspect of things, anything will work. I know there are bags of ready rice for around $1 and in my area the Lipton/Knorr rice sides go on sale 10 for $10 all the time. My own take is using brown rice, which I buy in a bulk jar. In the past I’ve figured out how many servings I get from it and my price averages out to less than $1 per serving. If you’re following along on this math this means rice + soup = less than $2 a serving. Grab a bag of rice for $1 and a can of soup for $1, you’re looking at maybe 5 minutes of cooking time and at least 2 meals for your $2. Winning, right?? Of course you can buy fancier rice and make your own soup, but we’re looking for simple solutions today. Also a box or bag of instant potatoes or a baked potato in the microwave make a great base for those who don’t like rice. I think the “meaty” soups taste better on a base of potato versus rice anyway.

  • Spaghetti (with or without meatballs)

Barilla pasta + Ragu sauce
An age old classic I think so many people forget about time and time again. Boxed pasta is always going on sale around here for $1 as are the jars of sauce. If you like jars of sauce and white pasta you can easily have 4-6 servings for your $2 total. EASILY. Now for those that need a little more from it, here are my suggestions. For the pasta, I have found whole wheat with plenty of fiber for as low as $1.50 on sale. Once I bought some made of spinach and it was $4 total. Still not bad IMHO for the amount of servings one can get from a box/bag of pasta! For the sauce some of the fancier brands will go on sale too, just not as often. You can probably snag them for around $2 a jar. Don’t forget pasta sauce can be frozen. As soon as you use what you need, dump the rest into a freezer safe container and store if for next time. My little tricks of the trade also include tossing in fresh diced green pepper (very reasonably priced when in season), using some McCormick spices to liven up the sauce, or tossing in some mini meatballs. I’ve found a brand where I can buy a bag on sale for $6 or $7 and I get at least 3 servings from it. In the end minimum cost is about $2 total = about 50 cents per serving or for fancier tastes up to $13 total and a little over $4 a serving, which again I find VERY reasonable!


May I even suggest enjoying breakfast at “non-traditional” times of the day too? In our busy world so many people don’t stop for breakfast, I think it’s a shame not to enjoy some of the different options. Plus a lot of these are the easiest things in the world to prepare after a long day at the office, or a strong workout, or simply because your favorite show is on and you can’t miss a moment of the finale!

  • Cereal + Fruit

Erewhon cereal + fruit
Depending on what cereal you buy I’d say you can snag a box/bag for $1, but let’s be honest the stuff is pricey and it’ll probably run you closer to $4. Milk is more expensive in some areas than others, in my neck of the woods I’d say a quart is about $2.50. Fruit is anywhere from like 40 cents a serving up to $2 depending on what you buy. I stick with bananas and apples myself. It is a little hard to estimate properly, but I’d say if you buy enough fruit for the week the cereal and and milk should last as long (not that I’m saying to eat it every day, but you can). At those prices we’re looking at around $10-12 total and a per serving cost of $3 or less.

  • Eggs + Vegetables

Green Giant Garden Vegetable Medley + Eggs
I’m letting you in on one of my all time best kept secrets, so shhhh and feel special. I love warm food and I love eggs. Often I’ll beat a few in a coffee mug or soup bowl and toss them in the microwave for about 45-60 seconds. Out pop steamy delicious scrambled eggs! Toss a bag of frozen veggies into the microwave and about 2-3 minutes later out they come too. Mix the two together and now we have ourselves quite the meal. I buy my eggs a half dozen at a time for around $1, the veggies I buy when they’re on sale for anywhere from $1 to $1.50 each. Depending on how many eggs you use this is easily less than $2 a serving.

  • Oatmeal + Yogurt + Fruit

Quaker Oats + Chobani
This is probably the most complex of all the meal ideas I am suggesting today. It is also the one I use the most. I always have a tub of oats on hand (do you see the size of that thing) and I always have a tub of Chobani on hand too (I go through one of those every week). For me it is so easy to make a bowl of oatmeal and stir in a heaping serving of yogurt. It makes it so creamy and so tasty. I’m always finding new ways to serve it. In the picture I suggest an apple with some cinnamon for a traditional combination. In the past I’ve also used blueberry or cherry preserves, and lately it’s been good with some brown sugar and chocolate chips. The last isn’t very healthy! Ha. OK price break down. We already established fruit is about $1 a piece. The oatmeal in one of those BIG cylinders is around $6, the smaller versions will run you about $2. Chobani in that size costs me anywhere from $5 – $6. Total for all ingredients (4 servings estimated) $12-16, breaking it down to $3-4 a serving.

Final Thoughts: I do understand some of my suggestions are not feasible depending on dietary needs or location. I also see how some of them involve a larger chunk of money upfront before breaking down into serving portions. These are just my suggestions and ideas though, feel free to leave comments with your own or ideas on how to upgrade those I posted. Have a great weekend and remember, eating at home doesn’t have to be labor intensive. Maybe one week I’ll do at home swap-outs for fast food?

Also. Any images you see are simply items I happen to have in my house at the moment. I am not working with any of the brands featured, all opinions and suggestions are my own.