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Posts tagged ‘Healthy Foods’

Recipe of the Week: Make-Ahead Mini Frittatas

I admit, I’m not a meal-prep-for-the-entire-week-on-Sunday type of person. But, I do like to cook a few dinners ahead of time when I can. This week I mixed up my meal prep by making these simple, versatile, frittatas to help up my breakfast game. Some mornings I have time for a quick breakfast, and the other days lunchboxes are zipped into backpacks as we’re walking out the door. These frittatas add satisfying protein and a few extra veggies into my morning to help keep me full until lunch. One of my favorite parts about this recipe is the endless number of flavor combinations!

Make-Ahead Mini Frittatas (makes 9 frittatas)

Ingredients

6 large eggs

1/3 cup milk (or non-dairy milk)

2/3 cup grated cheese (I used cheddar)

3/4 teaspoon salt

1/4 teaspoon pepper

1 cup of your preferred combo of fillings (spinach, broccoli, bell peppers, tomatoes, mushrooms, onions, scallions)

Fresh herbs that complement your vegetable flavors – chives, basil, parsley, cilantro, etc.

 

Preparation

1. Preheat oven to 325 degrees.

2. Spray muffin tin with cooking spray

3. Whisk together the eggs, milk, cheese, salt and pepper in a large bowl.

4. Divide vegetables and herbs equally among the muffin tins and pour in the egg mixture. Do not fill all the way to the top as the frittatas will rise during cooking.

5. Bake for 25 minutes or until set. Let cool for a few minutes in the pan and then remove to a wire rack.

The frittatas will keep up to three days in the fridge and can also be frozen up to 1 month. To reheat, wrap in a paper towel and microwave for 30-60 seconds.

To make a vegan version use a non-dairy milk and omit the cheese.

Recipe of the Week: Walnut Parsley Pesto

parsley walnut pestoDid you buy the wrong herb? Do you have most of a big bunch left over from a recipe? Don’t worry, there’s a pesto for that. This recipe from Simply Recipes is a good, cold weather pesto – heavy enough to have on steak (or steak sandwiches) and light enough to pair with roasted vegetables or with veggies and pasta. All in all it’s a good way to get in your greens from the herbs and healthy fats from the walnuts.

Healthy Cooking: Frozen Vegetables

Straightforward frozen vegetables without added sauces can cut meal prep time (think frozen spinach instead of washing, chopping and cooking freshly bought greens) and bring variety to a meal without excess waste. If you don’t routinely use leftovers, everyone in your family likes different veggies, or you want to provide more than one per meal, it doesn’t get easier than cooking frozen vegetables.

To prepare, take a bowl of veggies, add a small amount of water and microwave for 30 seconds to two minutes depending on the amount you have, and before your 5 minute couscous is done your veggies are on the plate. For a child size portion your can pour steaming hot water on them to defrost them, steam them or boil them.

Two benefits to frozen veggies – they keep longer than fresh ones and may be even more nutritious as they’re frozen soon after harvest. Plus, they don’t have any added salt or calories from a sauce and are a blank slate for the flavors of your meal.

Healthy Cooking: Steaming

If you’re looking for a fast, all-age friendly way to cook vegetables and proteins, look no further than the funny pot with all of the holes on the bottom that fits in your go-to sauce pan. Until I had kids I rarely steamed foods, but it’s now my default for making soft veggies for young eaters.

The beauty of steaming is that vegetables can be cooked to varying degrees of tenderness in under 10 minutes, which is just enough time to prepare the rest of your meal (especially when you have hungry mouths to feed). Steaming is also a quick way to cook greens such as spinach, kale or Swiss chard. I typically bake my chicken or fish, but both can be steamed, as can shrimp, which means you’re only a few minutes away from making pasta, salad, or your veggies and grains a bit more fancy.

IMG_0025Looking for more ways to eat healthy? Check out the Healthy Cooking category, complete with techniques and recipes.

Recipe of the Week: Black Bean and Corn Salad with Chipotle-Honey Dressing

Corn salad ingredientsThis perfect end-of-summer salad highlights plenty of summer favorites! It is packed with fiber, iron and vitamin C and pairs well with fish, chicken, burgers or anything you want to grill on these last weekends of summer.

The recipe is from Once Upon a Chef, and the only change I made was to the dressing. Instead of using canned chipotle peppers I used one teaspoon of smoked chipotle powder. It gave the salad a bit of heat, but even the non-spicy food lovers at the table enjoyed it. The salad keeps well, covered and refrigerated, for 1-2 days and was delicious as a salad with some added spinach and tomatoes the next day. Don’t worry that the recipe makes too much, because it will not go to waste!