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Posts tagged ‘healthy snacks’

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.

In Season: Watermelon

This summer staple is as good for you as it is delicious! With lycopene to help protect your skin from sunburn and high water content (92%!) to keep you hydrated, watermelon will help keep you feeling your best after a long day in the sun.

Find out more reasons why I think summer’s favorite fruit is healthy at Fitness Magazine. Happy National Watermelon Day!

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State of Health

With the release of the healthiest and unhealthiest states rankings from UnitedHealth Group, it’s time to think – what are the healthiest states (Vermont, Massachusetts and New Hampshire) doing right and/or what can I do to improve my health this year?  It’s perfect timing for New Year’s Resolutions!

Do you want to…

Exercise more? Try a new sport, a dance/pilates/yoga class or treat yourself to a trainer with your new gym membership. Most importantly – find a friend or meet someone at your new class and make a deal to go together.  You’re more likely to stick to a new routine when you have a workout partner.

Cook more? Buy a new cookbook and cook at least one new recipe each month.  If you’re just starting to cook, or want a good book of basics, try Mark Bittman’s How to Cook Everything, or How to Cook Everything Vegetarian.  How to Cook Everything is also available as an iPhone or iPad app.

Try new foods? Pick one new ingredient each month and learn how to prepare it.

Try a new sport? Look for a young professionals sports league in your area or sport clubs that have weekend games and trips.

Feed your mind? Eat more fruits and vegetables, and nuts and fatty fish that are packed with omega-3 fats.  You can also check out a new museum or art gallery, or go to a book or poetry reading.  When you’re out of the house and feel newly inspired you’re more likely to make better choices in other parts of your life too (i.e. food).

Break the vending machine habit? You’ve heard it before, and it’s true – time to start packing a snack.  Try fruit to quench sweet cravings, yogurt for creamy cravings, and small handful of nuts and/or pretzels, to satisfy salty cravings.  A small bag of nuts, pretzels and dried fruit should satisfy your sweet and salty cravings all at once.  While homemade trail mixes can be healthy, keep the portion size small, as too much of a good thing can lead you to eat more calories (albeit healthy ones) than your current daily snack.

Pack it to go

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If you’re looking for a new packaging option for your lunch, Fresh Snack Pack reusable bags may be your answer. These packs come in two sizes – sandwich and snack.  They’re also perfect if you’re eating outside because they unfold twice so that they can be used as a “plate” for your food.  These packs are eco-friendly, washable, reusable and budget friendly – the perfect addition to any on-the-go meal!

Try these sandwiches and snacks in your packs:

  • Sliced chicken or turkey with reduced-fat havarti cheese, tomatoes, watercress and honey mustard on multigrain bread
  • Hummus with sliced cucumber and tomatoes, shredded carrots, diced red pepper and parsley in a whole wheat pita
  • Mixed berries and granola to top your yogurt or to eat alone
  • Reduced-fat cheese with whole wheat crackers and sliced apples or pears

Kale Chips

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Looking for the greenest chip around?  You won’t find it in an eco-friendly bag.  It’s kale!  The latest leaf to be seasoned and toasted packs in flavor and vitamins K, A and C.  A simple recipe below from Bon Appetit (via Epicurious) brings out kale’s deep nutty flavor.  If toasted kale isn’t your style, try sautéing it for a side dish or adding it to a homemade soup.

Ingredients

12 large Tuscan kale leaves, rinsed, dried, cut lengthwise in half, center ribs and stems removed

1 tablespoon olive oil

Preparation


Preheat oven to 250°F. Toss kale with oil in large bowl. Sprinkle with salt and pepper. Arrange leaves in single layer on 2 large baking sheets. Bake until crisp, about 30 minutes for flat leaves and up to 33 minutes for wrinkled leaves. Transfer leaves to rack to cool.