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Spinach and egg bites

9/12/2018

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Muffin tins are not just for muffins and cupcakes!

Picture
Photo by 305 Seahill (CC BY-ND 2.0)
These fabulous egg bites are perfect for those busy mornings. Make a batch on the weekend, or the night before and enjoy a quick and easy breakfast. Or throw a couple in a cooler and take them with you for a nutritious mid-morning snack. Millet is thought to have originated in Ethiopia, where it has been used since prehistoric times. Although it has been in use in India, Africa and Asia since ancient times and in Eastern Europe since the middle ages, it has only recently begun to be appreciated in Western Europe and North America. Millet is an excellent source of copper, phosphorus, manganese and magnesium. These minerals help it to provide heart protective benefits, as well as help to repair tissues and lower the risk of Type 2 Diabetes.
 
Prep
  • 1 cup spinach
  • 2 cups shiitake mushrooms
  • ⅓ cup green onions
  • 1 large clove garlic
 
Roughly chop spinach. Chop mushrooms and green onions. Peel and press garlic.
Preheat oven to 350˚. Oil muffin tin or use liners if you prefer.
 
Stovetop
  • ½ cup uncooked millet
  • 2 cups water
  • ½ teaspoon salt
 
Toast millet in a medium-sized pot over medium heat, stirring occasionally. Add water and salt, cover and increase heat to boil. Reduce heat slightly and continue to cook until water is absorbed.
 
Bake
  • 6 eggs
  • 1 cup coconut milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 teaspoon turmeric
 
In a medium bowl, whisk eggs, coconut milk, salt, pepper, turmeric and garlic. Toss together with millet, spinach, mushrooms and green onions; mix very well. Spoon into muffin cups; bake 10-12 minutes, or until lightly firm to the touch.
 
Serve
  • ½ cup parmesan, shredded
 
Sprinkle with cheese as soon as they come out of the oven; allow to cool slightly before serving.
 
Preparation: 45 minutes
Serves: 4
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Egg cups

8/22/2018

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Is the morning egg routine a little boring?

Picture
Photo by Mike (CC BY 2.0)
Try the simple act of baking your eggs in muffin tins, not only is it a nice diversion, they are also portable for a nice picnic or snack on the go. These egg cups are packed with vitamins and minerals, featuring kale and shiitake mushrooms. Kale has been extensively studied for its role in cancer prevention, it also has antioxidant and anti-inflammatory nutrients, as well as vitamins such as K, A and C and minerals such as manganese and copper. Shiitake mushrooms have been used medicinally in Asia for 6000 years and are only recently becoming known in the west for their abundant benefits. They are a great non-animal source of iron, as well as pantothenic acid (vitamin B5) and selenium.
 
Prep
  • 1 yellow onion
  • 3 cups shiitake mushrooms
  • 2 leaves kale
  • 2 cloves garlic
 
Finely chop onion, mushrooms and kale. Peel and press or mince garlic.
 
Sauté
  • 1 teaspoon turmeric
  • ½ teaspoon thyme, dried
  • ½ teaspoon oregano
  • 1 teaspoon salt
  • 1 teaspoon freshly ground pepper
  • 1 tablespoon olive oil
  • 1 tablespoon butter
 
In a large frying pan, sauté onion, garlic, turmeric, thyme, oregano, salt, pepper, in olive oil and butter over medium heat until onions begin to soften and spices are fragrant. Add mushrooms and kale and continue to cook, stirring frequently, until kale is bright green.
 
Bake
  • 10 eggs
  • ½ cup Parmesan cheese
 
Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese amongst tins. Bake for 12 minutes at 400°.
 
Serve
Allow to set for a few minutes before serving. Enjoy!
 
Preparation: 45 minutes
Serves: 6
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Spinach mushroom frittata

7/4/2018

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I like eggs and the protein they provide, but I’ve gotten a bit tired of them.

Picture
Flickr user Wendell Smith (CC BY 2.0)
I find this dish more interesting and enjoyable, and I like the added dimension of red potatoes. Spinach is high in antioxidants and is a rich source of folate and vitamin C. Folate is the form of folic acid found in food. Folic acid is a member of the B vitamin family. Low folate levels are connected with poor cognitive function and dementia in the elderly. Spinach also contains a wide variety of phytonutrients, including flavonoids and carotenoids. Spinach’s flavor compounds have been shown to have powerful anti-inflammatory and anti-cancer properties.

Prep
  • 1 large shallot
  • 1 tablespoon cilantro or parsley
  • 1½ cups shiitake or other mushrooms
  • 2 cups fresh spinach
  • 1 medium sweet potato

Finely chop shallot and cilantro or parsley. Coarsely chop mushrooms and spinach. Thinly slice sweet potato.

Frittata
  • 8 eggs
  • ½ cup grated Parmesan cheese
  • ½ teaspoon turmeric
  • ½ teaspoon salt
  • 6 tablespoons extra-virgin olive oil
  • 2 tablespoons vegetable or chicken broth
 
Beat together eggs, cheese, turmeric, and salt. Set aside.

In large skillet, heat 3 tablespoons olive oil and broth over medium low heat. Add shallot, and stir often until soft (3–5 minutes). Add mushrooms and sauté until tender (3–5 minutes). Stir in spinach and cilantro and sauté 2 minutes, and then add mixture to egg mixture.

In large skillet, heat remaining oil over medium heat, fully coating bottom of skillet. Spread sweet potatoes over bottom of skillet in one or two thin layers and cook 5 minutes over medium heat. Pour egg and vegetable mixture over potatoes; turn heat down to low medium, and cover. Cook about 20 minutes, periodically checking to see if eggs are firm.

Serve
When done, run rubber spatula around edge of frittata, cut in wedges, and serve.

Preparation: 45 minutes
Serves: 4
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Poached Egg Bowl

5/23/2018

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My poached egg bowl makes a warm and gently nutritious meal.

Picture
Flickr user Rob Galloway (CC BY 2.0)
Not just for breakfast, my poached egg bowl also makes a great lunch or light dinner. Feel free to add any leftover veggies you may have in the fridge. Quinoa and spinach are both members of the chenopod family, known for their unique carotenoids that are especially beneficial to nervous system health. Spinach is also rich in anti-inflammatory and antioxidant flavonoids. Spinach is thought to have originated in ancient Persia, brought to China by the 7th century and Europe in the 11th century.
 
Prep
  • quinoa
  • 2 cloves garlic
  • 1 shallot
  • 3 cups spinach
  • 2 carrots
  • ½ inch ginger
 
Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger.
 
Stovetop
  • ½ tablespoon white vinegar
  • 4 eggs
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 2 tablespoons coconut oil
  • ¼ teaspoon turmeric
 
Heat one inch of water along with vinegar in a shallow pan over high heat. When the water begins to simmer, lower heat to medium and gently crack eggs into water, add salt and pepper. Continue to simmer until whites are opaque.
 
Sauté shallot, garlic and spices in coconut oil; add quinoa and spinach. Continue cooking until spinach is just wilted; keep warm until ready to serve.

Serve
Divide quinoa and spinach mixture into bowls, serve with an egg.
 
Preparation: 20 minutes
Serves: 4
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Mozzarella and zucchini frittata

4/11/2018

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With a subtle variety of flavors and textures, this lovely frittata is sure to be a hit for breakfast, brunch or even dinner!

Picture
Flickr user Ting Chen (CC BY-SA 2.0)
Cremini mushrooms are high in phytonutrients – be sure to choose mushrooms free of discoloration, as this is an indication of a reduction in phytonutrient content. Surprisingly, cremini mushrooms benefit the immune system to a greater extent, even, than shiitake mushrooms. Cremini mushrooms are high in minerals such as copper and selenium, and B-vitamins such as B2 and pantothenic acid (B5).

Prep
  • ½ red onion
  • 1 zucchini
  • ¼ pound cremini mushrooms
  • 7 large eggs, beaten
  • ⅔ cup fresh mozzarella
  • ½ cup fresh basil

Thinly slice red onion. Slice zucchini and mushrooms. Dice mozzarella.

Preheat oven to 350°.

Sauté
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon salt

Sauté onion, zucchini and mushrooms in oil until soft; transfer to shallow baking dish.

Bake
  • ¼ teaspoon pepper
  • 1 teaspoon turmeric

Whisk eggs, salt, pepper and turmeric, pour over zucchini mixture.

Bake until eggs are nearly set, about 3 minutes. Sprinkle mozzarella and basil on top, return to oven. When eggs are done, remove from oven.

Serve
Slice and enjoy!

Preparation: 30 minutes
Serves: 4


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