Healthy Frittata

 

HEALTHY FRITTATA

This healthy Frittata can be loaded with your seasonal veggies like zucchini, yellow squash, and sweet potatoes, and takes only 15 minutes to prepare before tossing in the oven.

Ingredients:

• 2 medium sweet potatoes, peeled
• 2 medium zucchinis
• 2 medium yellow squash
• 1 small red onion, peeled
• 3 tablespoons ghee
• 1 teaspoon Chia seeds
• ½ teaspoon black pepper
• 12 large pasture-raised eggs

DIRECTIONS

1. Preheat the oven to 450°F.
   
   
2. Slice the sweet potatoes into ⅛-inch rounds. Repeat this process with the zucchini, squash, and onion.
   
   
3. Arrange the vegetables, standing up, in a circular pattern that follows the edge of a 12-inch cast-iron skillet.
   
   
4. Melt ghee in a small bowl and combine with the salt and pepper. Pour half of the ghee over the vegetables. Cover the skillet and transfer to bake in the oven for 15 minutes. After 15 minutes remove the cover and continue baking for 15 more minutes.
   
   
5. While the vegetables are roasting, whisk the eggs until smooth in a mixing bowl.

When the vegetables have baked for 30 minutes, remove from the oven and pour the rest of the ghee into the skillet, trying to coat all the surfaces of the skillet. Pour the whisked eggs into the skillet.

Bake for 5-10 minutes, until the frittata is slightly puffed and just set, you can check for doneness by poking a knife in the center to see if it comes out clean. When done, remove from the oven, allow to cool slightly and serve warm or at room temperature.

Banana Bread Oatmeal

Banana Bread Oatmeal

 This Banana Bread Oatmeal recipe takes only a few minutes to prepare, so make it the night before then it's ready for you to take as you go out the door. Start your morning off right by fueling your brain and body with these overnight oats. This healthy spin on banana bread that is packed with protein, omega-3 fatty acids, potassium, and fiber.

Add some walnuts – they have a healthy fat and add vitamin E into your diet, which is beneficial in preventing Alzheimer’s.

Prep time: 3 minutes

Servings: 2

Ingredients:

• 1 banana
• 1 cup organic rolled oats
• 1 cup non-dairy milk (e.g. organic soy or almond)
• 1-2 tbsp chia seeds
• ½ tsp ground cinnamon
• dash ground nutmeg
• ¼ cup walnuts

Directions:

1. In a medium bowl, mash the banana with a fork.
   
   
2. Add the oats, non-dairy milk, chia seeds, cinnamon, and nutmeg and stir to combine.
   
   
3. Divide the oatmeal mixture between two glass jars or bowls.
   
   
4. Refrigerate overnight.
   
   
5. Before serving, top with walnuts

Mexican Breakfast Bowl

Mexican Breakfast Bowl with Quinoa and Avocado

Here is a great way to start your day, a delicious way to get your protein and good fats in for the morning.

 Ingredients

• 2 cups cooked quinoa
• Juice & zest of 1 lime
• 1/2 cup chopped cilantro
• 1 avocado half diced and half sliced
• 1 tomato diced
• 1 cup finely chopped spinach
• 2 organic free-range eggs
• Pepper to taste
• Hot sauce to taste

Instructions

1. Add the quinoa to a large bowl. Stir in lime juice, zest and cilantro. To this mixture, add the diced avocado, tomato and spinach, gently folding it all together to ensure the avocados are mashed. Separate into two bowls and set those aside while you make the eggs.
   
   
2. Add the eggs to a small saucepan and cover completely with warm water. Bring the mixture to a boil, then reduce to rolling boil and cook for 5 minutes. Remove the eggs from the water and run under cold water until their cool to the touch. Remove the shell and slice in half.
   
   
3. Top each bowl with an egg. Sprinkle with a little cracked pepper and a little hot sauce to your liking.

Oatmeal and Wild Mushrooms

Wild Shitake Mushroom with Oatmeal

Have you every tried a savory oatmeal recipe for brunch, this is a delicious brunch recipe that will fulfill your appetite until dinner. This recipe serves 4 and is great when you have company stay over.

Ingredients

1 tablespoon olive oil
1/2 teaspoon ground garlic
½ red onion
12 stalks asparagus, trimmed and cut into 1-inch pieces
½ teaspoon ground black pepper
4 cups of water
2 cups of dry oats
1 teaspoon of rosemary
4 eggs
12 oz of sliced Shitake Mushrooms

Directions

1. Heat the oil and garlic in a large saucepan over medium-high. Add the shitake mushrooms, onions, asparagus and pepper and sauté until the mushrooms are just cooked through, about 5 minutes.
2.  While the mushrooms are cooking, fry the eggs in a nonstick skillet using cooking spray.
3.  Add the water, rosemary, and bring to a boil over high. Stir in the oats and reduce heat to medium. Cook, while stirring occasionally, until the oats are fully cooked, about 6 minutes.
4. 4. Sprinkle each serving with the cheese or top with an egg and serve. If desired, garnish with additional parsley.

Serving size 1 ½ cups is only 252 calories

Socca Pancakes

Socca Pancakes are a healthy version of breakfast pancake that can be used not only for breakfast but as a substitute wrap that you can add your favorite topping on, here is the base recipe of the Socca Pancake with some variations on toppings, it's like a breakfast pizza with a healthy twist.
Socca pancakes are a chickpea crepe that is a great source of protein and fiber and it makes a tasty alternative to pancakes or toast for breakfast. Bake this gluten-free pancake and top with poached eggs, herbs, and any other topping you choose.

Socca Pancakes Ingredients

• 1 cup warm water
• 1 cup chickpea flour
• 1 tsp. ground cumin

• pinch of paprika
• 1 clove garlic, finely chopped
• topping suggestions: poached eggs and fresh herbs

Directions

1. In a medium bowl whisk all ingredients together. Let the mixture sit for 15 minutes or overnight in the fridge.
2. When you are ready to make the Socca, heat a nonstick pan with a little bit of olive oil, add the toast and cook for a few minutes on medium until golden brown in spots. Flip and cook another few minutes on the other side.
   
   Recipe Tip:
   You can either make one large pancake or divide the mixture into two (including the diced onion and sundried tomatoes) and cook two slightly smaller and thinner pancakes.
   

Optional Ingredients

Socca Pancakes with Roasted Peppers and Avocado (pictured above)

1 small red onion, finely diced

• 6 sundried tomatoes, finely diced
• 1 ripe avocado, sliced
• 460 g/1 lb jar roasted red peppers, drained and sliced
• 1 small bunch fresh coriander, finely chopped
• freshly ground black pepper
  
  

  Socca Pancake with Pizza toppings (as above)

  • ½ cup shredded mozzarella
  • ¼ cup crumbled feta
  • 1 small zucchini and/or yellow squash, ribboned with a vegetable peeler and tossed lightly in olive oil
  • 5 pitted olives, sliced in half lengthwise
  • Small handful sun-dried tomatoes
  • 1 small sprig fresh thyme, optional

Sweet Potato Toast

Depending on you tastes, these Sweet Potato Toast Recipes have endless possibilities, here are some of my favorite recipes but make sure you try your own.

Avocado on Sweet Potato Toast

Just plain and simple your sliced sweet potato toasted and add your sliced avocado on top or mash it up with a little lemon or lime juice and add a little red pepper flakes for a little kick.

This is such a healthy brunch recipe, sometimes I make it for a light dinner

1 large and long sweet potato

 1 tbsp vegetable broth (no salt added)

 1 handful arugula

 1 large avocado (smashed)

 2 medium radishes (sliced)

 ½ cup broccoli sprouts (or your preferred sprout)

 1 small lemon or lime (juiced)

 ½ tsp dried oregano

 1 tbsp basil (fresh, chopped.)

 ¼ tsp crushed red pepper (optional)

 ¼ tsp ground black pepper (optional)

Directions

1 Wash and cut sweet potato lengthwise so you have ”toast-like” slices, ½” thick.

2 Bring a large pot of water to a boil. Add enough water so that all potatoes will be covered.

3 Boil potatoes for about 5 minutes or until tender, but not so soft that they’re breaking apart (pierce with a fork to test).

4 Once soft, drain the water and set potatoes aside.

5 Heat a stove top pan or griddle to medium-high heat. Add the vegetable broth. Place the sweet potatoes in the pan, side by side.

6 Heat on one side until lightly browned and then flip; about 5–7 minutes per side.

7 While the potatoes are browning, gather the rest of your ingredients.

8 Lay two slices of sweet potato

9 Top with a layer of arugula followed by smashed avocado, sliced radish, and sprouts.

10 Squeeze lemon/lime juice on top, sprinkle with oregano, basil, red pepper flakes, salt, and pepper (if using).

Almond Butter and Banana

This is an amazing combination that is so tasty, but if your not an Almond Butter person, try regular old Peanut Butter, Sunflower, Cashew Butter or Coconut Butter, they are available in most supermarkets and also in sampler sizes so you can try them out. They are generally low in sodium, but high in calories and in the good saturated fats, so be sure to read the labels.
Check out the variety of Nut Butters HERE

Ingredients

• 1 sweet potato
• 2 tbsp almond butter
• 1 banana
• cinnamon

Directions

Slice sweet potato lengthwise into 1/4-inch slices. Add to the toaster like you would bread and toast on high. You may have to toast it twice to fully cook it.
Top with almond butter, banana slices, and a sprinkle of cinnamon.

Spinach and Egg

Sweet Potato is a wonderful source of Vitamin C. topped with a little spinach, egg and a dash of hot sauce; it's a delicious and nutritious with only 190 mg of sodium per slice of sweet potato toast.

Ingredients

• 1 large slice sweet potato ( ¼ inch thick)
• ⅓ cup cooked spinach
• 1 large egg, fried or poached

• ½ teaspoon sliced fresh chives
• ½ teaspoon hot sauce PreparationToast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with spinach, egg, chives and hot sauce.
  

Oatmeal Combo's

Breakfast Oatmeal Combo's

There are many combinations you can make with your morning oatmeal jar. Use a mason jar as they are so easy to store in the fridge.

Opt for steel-cut oats and prepare them yourself. You'll only take in a few milligrams of sodium, and you can combine the oats with other healthy ingredients, such as fresh fruit or raisins, here are some great combinations for you to try and enjoy.


Ingredients

• 
  1 mason jar
• 1/2 cup Steel Cut rolled oats
• 2/3 cup water or almond milk
• 1/4 cup coconut flakes
• 1/4 cup chia seeds (optional)
• 1/4 cup cranberries
• 1/4 cups raisins
• 1/8 cup Goji berries

• 1 banana (optional)
• 1/4 cup raspberries (optional)
• 1/4 cup walnuts (optional)
• 1/4 cup pistachios (optional)
• 1 tsp cinnamon (optional)
• 1 teaspoon honey

Directions

1.  Pour Steel Cut rolled oats and any additional fixings of choice into a mason jar. When ready to eat, add liquid of choice (milk or water can be added, depending on how thick you like it.).
   Cook the oats for 3 minutes: Bring the oats, water, and salt to a boil. Simmer for about 3 minutes then turn off the heat.
2. Let the jars stand at room temperature, then refrigerate: Divide the oatmeal among the jars. Let stand, uncovered, at room temperature for about an hour or until cool to the touch, then cap and refrigerate.
3. Reheat the oatmeal in the microwave: Take the cap off one jar and stir up the oatmeal inside. Microwave for 2 to 3 minutes, or until quite hot. Add milk, raisins, or other mix-ins.