Ok, the fact that I’m tapping this post into my keyboard attests to the fact that I am, in fact, real. And since I get visual confirmation whenever I bathe (at least daily), I can also say with confidence that I am, indeed, a man.

So we can dispense with the silly cliche’s right off the bat. Not only do real men eat quiche, they can make them too. It really couldn’t be much more simple to prepare a versatile, healthful meal that can work for any meal or snack. Here’s how:

Get a couple of those frozen pie crusts from the supermarket, some nonfat milk, a dozen eggs and frozen mixed veggies. Preheat the oven to 375. Crack six eggs, tossing out four of the yolks and drop each into a bowl and mix with about a cup of milk. Meanwhile, defrost about a cup of the veggies in the microwave. Dump the defrosted veggies in the pie crust and then pour in the egg mixture until it’s just below the ridge of the crust. Bake the whole thing for about 45 minutes, and then grate a little cheddar cheese on the top and put it back in the oven for five or 10 minutes (pie crust should be lightly browned and the egg mixture should be firm).

Take it out and give it a few minutes to cool, then enjoy!

Another tasty variation is frozen chopped spinach, sliced mushrooms and julienne cut sun dried tomatoes.

Good stuff.

If you like the idea of having a truckload of a healthy breakfast and snack option sitting in the freezer waiting for you to gobble them up, this may be your lucky day!

These are super simple, taste great, are a terrific source of protein and whole grains and are about as handy a food as you can imagine. Here are the ingredients:

1 cup low fat Knudsen cottage cheese
3 cups Quaker Oatmeal (regular slow cook)
1 cup whole wheat flour (est)
1 egg and 4 whites
2 cups nonfat milk
3 scoops chocolate whey protein powder (optional)
1 tsp salt
1 Tbsp brown sugar
1/2 tsp of cinnamon
1/4 tsp nutmeg
1/4 cup of dried fruit, raisin or black currants

Soak the oatmeal in the milk while mixing all the other ingredients (or at least five minutes). Heat up a griddle to 400 degrees. Combine the two mixtures in a large bowl and add more flour if you’re skipping the protein powder. You may need to eyeball the flour and milk. You want to consistency to be like firm cooked oatmeal, not like pudding and but not so firm its nearly impossible to stir. Add milk or flour to get it there.

Use a 1/3 cup scoop and dollop onto the griddle, flipping the pancakes when they start to get a dull sheen the edges begin to bubble.

This should make around 20 give or take. Let them cool and freeze what you don’t eat. Their great topped with Greek yogurt and honey or simply by themselves as a healthy alternative to a pastry.

Eat them as a breakfast or take them with you for a snack (cheaper and healthier than a granola bar).

Yum!

This is a complete meal and loaded with nutrients. It’s pretty simple. Get Trader Joe’s Whole Wheat Rotini (8g of protein per serving!) and boil about half the package for 9-11 minutes. While it’s boiling, zap some broccoli flowerettes in the microwave in some lemon juice and a fine thread of low fat Balsamic Vinaigrette salad dressing until they soften a little but are still fairly crisp and a rich green color (try a minute and then 30 second increments after that). Cut up a couple of pre-cooked apple chicken sausages (from TJs or any major super market) in 1/4 inch slices and then cut crosswise in half.

When the pasta is ready, run it under cold water in a colander, drain off the water, dump in the chicken, the broccoli and about 1/4 cup of Julienne cut sun dried tomatoes (packed in oil I want you to drain off first – maybe even dab them on a paper towel to mop up the excess.)

Finally, trickle on more dressing, stir it up, put it into a Tupperware bowl with the lid on and set it upside down in the refrigerator. Check it in a couple of hours by flipping it over, stirring it again and then tasting it. You should be able to taste the dressing but it shouldn’t be greasy.

This keeps all week (if it lasts that long) and is a great one-stop meal for everyone.

Dig in!