Roasted butternut and tuna quiche

Hello friends,

To celebrate the fact that I once again have uncapped wifi (can I get a whoop whoop) , I decided to blow some life back into my blog again.

Since changing jobs, I have more time available for myself once again.  It truly is amazing and also a blessing to be able to do what I love so much.  The health and fitness industry is a great passion for me and definitely the path I would like to follow in life.

Pre-heat your oven to 180 deg.

Mix together ( in no particular order)
200g pre-oven roasted butternut.  Chopped in cubes
Half of a chopped onion
100g chopped green bell pepper
1 medium chopped tomato
2 cans of tuna (drained)
2 whole eggs
150g egg whites
1 Tablespoon mustard

Salt and pepper to taste

Pour in a oven dish and top with 75g grated medium fat cheese.

Bake for 30-40 minutes or until a toothpick comes out clean.

Makes 4 servings.

Macros per serving:
207 Calories
Fat 9.7
Protein 26.4
Carbs 8.8  (2g Fiber)

Conversions... Very handy!

What Does 1 Cup Of .... Weigh?

We use a metric (250ml) cup.

1 cup All-Bran	70g
1 cup almond meal	110g
1 cup whole almonds	168g
1 cup uncooked arborio rice	228g
1 cup mashed banana	260g
1 cup pearl barley	220g
1 cup blueberries	150g
1 cup dry breadcrumbs	115g
1 cup fresh breadcrumbs	60g
1 cup brown sugar, firmly packed	226g
1 cup butter	238g
1 cup diced carrot	142g
1 cup caster sugar	225g
1 cup grated cheddar cheese, firmly packed	100g
1 cup chopped cooked chicken	150g
1 cup dried chickpeas	210g
1 cup small chocolate buttons	190g
1 cup cocoa powder	112g
1 cup desiccated coconut	80g
1 cup cornflour	150g
1 cup couscous	185g
1 cup deseeded dried dates	170g
1 cup flour (plain or self-raising)	150g
1 cup jam (strawberry conserve)	340g
1 cup sliced leek	90g
1 cup medium-sizedmarshmallows	96g
1 cup finely grated parmesan cheese	88g
1 cup tomato passata	260g
1 cup roasted unsalted peanuts	150g
1 cup pearl barley	220g
1 cup frozen peas	128g
1 cup green split peas	225g
1 cup pecan halves	130g
1 cup raisins	180g
1 cup frozen raspberries	130g
1 cup uncooked medium-grainrice	228g
1 cup rice bubbles	32g
1 cup rolled oats	92g
1 cup sour cream	250g
1 cup green split peas	225g
1 cup sugar	220g
1 cup caster sugar	225g
1 cup icing sugar	140g
1 cup walnut pieces	124g
1 cup water	250g
1 cup Greek-style natural yoghurt	270g
1 cup diced zucchini	133g