Spring Recipe: Pasta With Artichokes and English Peas

With spring comes the arrival of new vegetables, like artichokes and peas. Basically just new things for me to play with in the kitchen, and that’s always a good thing.

Why I love this:

Peas are EXCELLENT source of plant protein!  A 3/4 cup serving contains 100 calories and more protein than a tablespoon of peanut butter or a whole egg.

Artichokes are low in fat while rich in fiber, vitamins, minerals, and antioxidants. Particularly high in folate and vitamins C and K, they also supply important minerals, such as magnesium, phosphorus, potassium, and iron.

Pasta with Artichokes and English Peas

Ingredients

• 1/4 cup extra virgin olive oil

• 1 clove garlic, minced or grated

• 1 tablespoon chopped fresh thyme

• 1 (12 ounce) jar marinated artichoke hearts, drained

• 1/4 cup green olives

• 1 pinch crushed red pepper flakes

• 1 cup white wine

• kosher salt and black pepper

• 1 pound rigatoni or any pasta you prefer

• 1 cup peas (frozen or fresh work well here)

• 1/4 cup grated parmesan cheese

• zest and juice of 1 lemon

• 1/4 cup fresh basil, chopped

• fresh peas and pea sprouts, for serving (optional)

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the garlic, thyme, artichokes, olives, and a pinch of crushed red pepper flakes. Cook until the artichokes begin to crisp on the edges, about 5 minutes. Remove from the heat. Reserve 1/4 cup of the artichokes and then transfer the rest of the mixture to a food processor and pulse until a paste forms.

2. Return the artichoke mix to the skillet. Add the reserved artichokes, wine, and season with salt and pepper. Simmer over medium heat until reduced by about 1/3.

3. Bring a large pot of salted water to a boil and boil the pasta to al dente. During the last minute of cooking, add the peas to the water. Reserve 1 cup of the pasta cooking water and then drain.

4. Toss the hot pasta and peas with the artichokes. Add the parmesan, lemon zest, juice, basil, and enough of the pasta cooking water to create a sauce. Taste and season with salt and pepper.

5. Divide the pasta among plates. Serve with extra parmesan and red pepper flakes. Enjoy!

Baked Marinated Halibut Fillets

Why I love this: Halibut is high in brain-boosting omega-3 fatty acids, plus it’s a great source of essential vitamins and minerals including magnesium, selenium, phosphorous, and vitamin B. As for taste, halibut is a tender and neutral white fish that is delicious when paired with this flavorful marinade. You can pair this dish with roasted vegetables like cauliflower and carrots or over an abundant pile of fresh or sautéed greens (my personal favorite!)

Ingredients

• 6 tablespoons olive oil

• 3 small garlic cloves, peeled and minced

• 1 teaspoon dried basil

• 1 teaspoon salt

• 1 teaspoon black pepper

• 2 tablespoons lemon juice

• 4 6-ounce halibut fillets, skin removed

• Chopped parsley, for garnish, optional

Preparation

In a large sealable plastic bag, combine the 6 tablespoons olive oil, garlic, basil, salt, pepper and lemon juice. Add fish, seal bag, and turn to coat. Refrigerate for at least 30 minutes or up to 2 hours.

Preheat the oven to 400 degrees. Place one sheet of parchment paper in a baking pan or dish. Place the halibut on the parchment paper and bake for 20 minutes. Remove the fish from the oven and turn the heat up to broil. Put the fish back in the oven, under the broiler for 3-5 minutes, being careful not to burn the garlic.

Allow the fish to rest for 10 minutes before serving. Garnish with chopped parsley.

Ginger Salmon

An easy and flavorful salmon dish that is full of heart-healthy protein, potassium, selenium, B12 and omega-3 fatty acids!

Ingredients:

• 1/4 cup olive oil

• 2 tablespoons soy sauce

• 2 tablespoons rice vinegar

• 2 tablespoons sesame oil

• 2 tablespoons brown sugar

• 2 cloves garlic, pressed

• 1 tablespoon grated fresh ginger

• 1 tablespoon sesame seeds

• 4 green onions, thinly sliced

• 4 (5-ounce) salmon fillets

For the Honey Ginger Glaze

• 2 tablespoons honey

• 1 teaspoon soy sauce

• 1 teaspoon sesame oil

• 1/2 teaspoon Sriracha, or more, to taste

• 1/2 teaspoon grated fresh ginger

• 1/2 teaspoon sesame seeds

Directions:

To make the glaze: whisk together honey, soy sauce, sesame oil, Sriracha, ginger and sesame seeds in a small bowl; set aside.

In a medium bowl, whisk together olive oil, soy sauce, rice vinegar, sesame oil, brown sugar, garlic, ginger, sesame seeds and green onions.

In a gallon size Ziploc bag or large bowl, combine ginger marinade and salmon filets; marinate for at least 30 minutes to overnight, turning the bag occasionally.

Preheat oven to 400 degrees F. Line a baking dish with parchment paper

Place salmon filets along with the marinade onto prepared baking dish and bake until the fish flakes easily with a fork, 20-30 minutes.

Serve salmon immediately with honey ginger glaze.

Strawberry Hemp Milk

Why I love this:

Hemp seeds are incredibly rich in omega 3 fatty-acids. The omega' 3’s are a natural anti-inflammatory, and critical to brain and nervous system function. They are also important for balancing hormones and promote cardiovascular health. Not to mention they help keep your hair, skin and nails beautiful! Hemp seeds are also a great source of plant-based protein, with 7.5 grams of protein per tablespoon.

This delicious and refreshing hemp milk makes a great post exercise snack or afternoon pick-me-up.

Strawberry Hemp Milk

Serving size: 1
Ingredients
1/4 cup hemp hearts
1 cup water
8-10 strawberries, rinsed (fresh or frozen work well here)
1/2 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/8 teaspoon sea salt
1/2 tablespoon coconut oil
Optional add in: 1/4 inch turmeric and/or ginger

Directions
Add all ingredients to a high-speed blender and blend well .

Good-morning Muesli

GOOD MORNING MUESLI

• 3 cups rolled oats

• 1/2 cup Unsweetened Coconut Flakes

• 1/2 cup Slivered Almonds

• 1/2 cup Pumpkin Seeds

• 1/2 cup dried craberries

• 1/3 cup Chia Seeds

• 1/3 cup Cacao Nibs

• 1/4 tsp Salt

• Yogurt or nutmilk (for serving)

• Fresh fruit or berries f(or serving)n

For the dry muesli:

1. Preheat the oven to 350F. Spread the Oats evenly across a Baking Tray and bake on the top rack of the oven for 10-12 minutes, until golden and fragrant.

2. Remove the Oats from the oven and add to a large bowl. Pour in the remaining ingredients and stir well.

3. Transfer the dry Muesli mix to a large jar or container, and store sealed at room temperature for up to one month.

4. Serve dry muesli with milk of choice or yogurt, fresh fruit or berries

For a single serving:

• 1/2 cup Dry Muesli Mix

• 1/2 cup Non-Dairy Milk

• 1-2 tbsp Non-Dairy Yogurt

• Optional Add-Ins: 1/4 tsp Cinnamon, 1/8 tsp Orange Zest, Liquid Sweetener to taste

Roasted Beet Hummus

Add a bit of color to your life with this roasted beet hummus! This delicious dip is light, flavorful, and super easy to make. Once you have roasted the beets, you just toss everything else into the blender or food processor, whirl it around, and it’s done. This hummus will keep for 7 days in the fridge, so it’s the perfect make ahead snack or lunch option.

Ingredients:

• 1 -2 roasted beets

• 1 15-oz. can chickpeas (drained and rinsed)

• 1 lemon, zested

• 1/2 large lemon, juiced

• 1 good pinch salt and black pepper

• 1 tsp cumin

• 1-2 cloves garlic

• 2 Tbsp tahini

• 1/4 cup extra virgin olive oil

First roast the beets…..You will need one for this recipe.

Preheat oven to 375 degrees F remove the stem and most of the root from your beets, and scrub and wash them underwater until clean.

Wrap beet and the garlic together in foil, drizzle on a bit of olive oil, wrap tightly, and roast for 40 minutes or until a knife inserted falls out easily. They should be very tender. Set in the fridge (in a bowl - it can be a mess) to cool to room temperature.

Once cooled, the skin can be removed easily.

Next……

1. Once your beet is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.

2. Add remaining ingredients except for olive oil and blend until smooth.

3. Drizzle in olive oil as the hummus is mixing.

4. Taste and adjust seasonings as needed, adding more salt, lemon juice, or olive oil if needed. If it’s too thick, add a bit of water.

Easy Gluten Free Blueberry Muffins

This simple recipe for gluten free blueberry muffins is one your family will love. They’re easy to make, healthy and surprisingly moist and delicious! Perfect for busy mornings when you need a healthy breakfast on-the-go.

Ingredients:

• 1/4 cup Coconut Oil

• 1/4 cup Raw Honey

• 3 Large Eggs

• 2 Banana (overripe, mashed)

• 1 1/2 tsps Vanilla Extract

• 1 tsp Apple Cider Vinegar

• 3/4 tsp Sea Salt

• 1/2 tsp Baking Powder

• 3 cups Almond Flour

• 1 cup Blueberries (fresh or frozen)

• 2 tbsps Chia Seeds (For topping)

Preheat the oven to 350 F. Line a mini muffin tin with liners

Combine the wet ingredients (first 6) in the food processor until well mixed, about 30 seconds.

Add the sea salt and baking soda and mix another 10 seconds to make sure they are both incorporated well. Add the almond flour and process another 30-45 seconds until well mixed. Unplug the food processor and remove the blade, then gently fold in the blueberries.

Add 1 tablespoon of the batter to each mini muffin cup and bake for 14-15 minutes, until the tops are lightly golden brown and the muffins are cooked through. Sprinkle the chia seeds on top before baking.

Lemon Parmesan Chicken with Arugula

The BEST Chicken Parmesan.

In this lighter version of the the classic Italian dish, we keep all the deliciousness but lose the heavy mozzarella cheese and pasta. Trust me, everyone will love it!

Ingredients

• Kosher salt and freshly ground black pepper

• 2 extra-large eggs

• 1/2 cup dry bread crumbs (or panko for a gluten-free version)

• 1/2 cup freshly grated Parmesan cheese

• 1 teaspoon lemon zest

• 6 boneless, skinless chicken breasts

• Unsalted butter

• Good olive oil

• 5 ounces arugula

• 1/4 cup freshly squeezed lemon juice (2 lemons)

• 1/4 pound chunk Parmesan cheese

Instructions:

Preheat the oven to 350 degrees

1. Season the chicken with salt and pepper. Pound the chicken breasts between two sheets of parchment paper until they are 1/4 inch thick. You can use either a meat mallet or a rolling pin.

2. On a plate, beat the eggs with 1 tablespoon of water. On a second plate, combine the bread crumbs or panko, the 1/2 cup grated Parmesan cheese, and lemon zest , and set aside.

3. Dip both sides of the chicken breast into the egg mixture and dredge both sides in the bread-crumb mixture, pressing lightly.

4. Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large sauté pan and cook 2 or 3 chicken breasts on medium-low heat for 2 to 3 minutes on each side, until browned. Add more butter and oil and cook the rest of the chicken breasts.

5. Place the browned chicken on a parchment lined baking dish, and bake in the oven for 15 minutes.

6. Place the arugula in a large bowl. In a glass jar, whisk together the 1/4 cup lemon juice, 1/2 cup olive oil, pinch of salt and pepper. Pour enough dressing on the arugula to moisten. Toss well.

To serve - Pile some arugula on top of each hot chicken breast. With a very sharp knife or a vegetable peeler, shave the chunk of Parmesan into large shards and arrange them on top of the arugula.

The Perfect Homemade Vinaigrette

The Perfect Homemade Vinaigrette Recipe

Makes 1 cup

• 1/2 cup extra balsamic vinegar

• 1/2 cup extra virgin olive oil

• 1 teaspoon whole grain mustard

• 1/4 teaspoon sea salt

• 1/8 teaspoon freshly ground black pepper

Note:  This recipe works great with any kind of vinegar you love, especially red wine vinegar.  Apple cider vinegar is full of health benefits and is also great in this recipe.  I love high quality, balsamic vinegars....My favorites this summer have been aged Peach or Fig Balsamic.  For the best taste, look for small bottles of well-aged balsamic.  The huge bottles tend to be too acidic. 

Whisk all ingredients except the olive oil in a small bowl, then stream in the olive oil while you continue to whisk until the dressing has emulsified.

For a single serving, use one tablespoon each vinegar and oil, a small dab of mustard (about 1/8 teaspoon and just small pinch of salt and pepper.

Peanut Butter Energy Bites

Ingredients

• ⅔ cups Creamy Peanut Butter

• ½ cups Semi-Sweet Chocolate Chips

• 1 cup Old Fashioned Oats

• ½ cups Ground Flax Seeds

• 2 Tablespoons Honey

Preparation

Combine all ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15–30 minutes so they are easier to roll.

Roll into 12 bites and store in the fridge for up to 1 week.

Anika's Peanutbutter Chocolate Protein Shake

I n g r e d i e n t s:

1 banana (frozen is best)
1 teaspoon peanut butter
2 tablespoons Vanilla Protein
1 tablespoon flaxseeds
1-2 tablespoons cacao
1 teaspoon coconut sugar
1/2 cup almond milk

Optional Topping: Cacao nibs and fresh strawberries

Blend and Enjoy!

Garlic Roasted Salmon and Brussels Sprouts

Recipe by Better Homes and Gardens

If, like me, you’re a little obsessed with the flavor and health benefits of salmon you will want to bookmark this recipe.

Why is salmon such a great catch?

It’s a tasty source of protein that’s also rich in omega-3s, fatty acids that are good for your gut and are associated with reducing risk factors linked to heart disease, like high triglycerides, high blood pressure, and blood clotting. Omega-3s are also anti-inflammatory, great for your skin and hair, and may even help balance horomones!

This recipe serves 6, but can easily be cut in half.

Ingredients:

• 14 large cloves garlic, divided

• ¼ cup extra-virgin olive oil

• 2 tablespoons finely chopped fresh oregano, divided

• 1 teaspoon salt, divided

• ¾ teaspoon freshly ground pepper, divided

• 6 cups Brussels sprouts, trimmed and sliced

• ¾ cup white wine

• 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions

• Lemon wedges

Preparation

Preheat oven to 450°F.

Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, ½ teaspoon salt and ¼ teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.

Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and ½ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

Strength Salad

If you love hearty, protein rich salad that will help power you through the day - this is one of my favorites. It’s flavorful, simple, and supplies a nice dose of vegan protein that will keep you feeling satisfied and give you sustained energy.

INGREDIENTS: (For 1 salad)

• 2 handfulls mixed greens (spinach. lettuces, arugula

• 1/4 cup cooked lentils

• 1/4 cup quinoa

• sprinkle of feta cheese

• 1 radish, sliced

• half cucumber, sliced

• 1/2 avocado, sliced or cubed

• 2-6 kalmata olives, sliced

• sprinkle fresh cliantro, torn in pieces

• Annie’s Green Goddess dressing to taste

Smoked Salmon Avocado Toast

I'm always talking about how much I love salmon, and that applies to the smoked salmon, too. Especially since you don’t even have to cook it before you eat it.

Here, the salty, smoky flavor is complemented by the avocado, fresh radishes, a touch of dill and toasted whole grain bread.

The simple toast is perfect as a hearty snack or for breakfast or lunch as an open-faced sandwich. If it feels like you need a little more substance or protein, you can serve with an egg on top. You can also cut them into smaller pieces to serve as an hors d’oeuvres at a brunch or dinner party.

Ingredients:

• 1 slice sprouted grain bread, toasted

• 1/2 avocado, mashed

• 2 ounces (2 slices) fresh lox

• 1 radish, sliced

• 1/2 teaspoon fresh dill

• 1/4 teaspoon freshly ground black pepper

Place the mashed avocado on the toast, open faced. Add the lox radishes and herbs to taste.

Enjoy!

Peanut Butter Oatmeal

If you have never thought to put peanut butter in your oatmeal….Now’s the time!

Oatmeal is one of my favorite breakfast foods because it is energizing and loaded with fiber. This Peanut Butter Oatmeal version adds extra protein, healthy fats and antioxidants that will set you up for a productive day with lots of energy

Ingredients:

• 1⁄4 cup old fashioned oats

• 1⁄2 cup nonfat milk

• 1 tablespoon peanut butter

• 1⁄4 teaspoon ground cinnamon

In a microwaveable bowl, combine the oats and milk and microwave on high for 3 minutes.

Stir in the peanut butter and cinnamon. Top with more milk if desired.

Have a wonderful day!

Crockpot Lentil Soup

Crockpot Lentil Soup – a clean and simple soup made with loads of veggies and LENTILS! Super healthy and easy to make.

The lentil is a powerhouse. Full of nutrition , flavor, health benefits and taste. Plus, they are one of the easiest of the legumes to use because they do not need to be soaded like other dried beans.

The lentil bean is full of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron.

Recipe from: Pinch of Yum

Ingredients

Into the crockpot:

• 2 cups butternut squash (peeled and cubed)

• 2 cups carrots (peeled and sliced)

• 2 cups potatoes (peeled and chopped)

• 2 cups celery (chopped)

• 1 cup green lentils

• 3/4 cup yellow split peas (or just use more lentils)

• 1 onion (chopped)

• 5 cloves garlic (minced)

• 8-10 cups vegetable or chicken broth

• 2 teaspoons herbs de provence

• 1 teaspoon salt (more to taste)

Add at the end:

• 2-3 cups kale (stems removed, chopped)

• Fresh parsley (chopped)

• 1/4 cup olive oil

• A swish of sherry, red wine vinegar, or lemon juice to add a nice tangy bite

Instructions:

Place all ingredients in the crockpot. Cover and cook on high for 5-6 hours or low for 7-8 hours.

Place about 4 cups of soup in a blender with the olive oil. Pulse gently until semi-smooth and creamy-looking (the oil will form a creamy emulsion with the soup). Add back to the pot and stir to combine. Stir in the kale and parsley. Turn the heat off and just let everything chill out for a bit before serving. The taste gets better with time and so does the texture.

Season to taste (add the sherry, vinegar, and/or lemon juice at this point) and serve with crusty wheat bread and a little Parmesan cheese.

The Sugar Conundrum: Let's Talk Sugar

Doughnuts, soda, chocolate chip cookies, pecan pie, creamy puddings, cakes, candies…oh the joy of sugar!

We all love to indulge in a sweet treat, and these days treats are not at all rare in the Standard American Diet.  We eat sugar waaaaay to often.  100 years ago, sweets were truly a treat, and were consumed rarely or on special occasions.  Generally, these treats were sweetened with raw honey, or real maple syrup…...the good stuff.

Nowadays, our sugar fix comes from highly refined sugar.  This highly processed sugar is in virtually every packaged food in the grocery store, and probably lurking in all of your cupboards.

It can also fly under the radar by other names - high fructose corn syrup, dextrose, fructose, glucose, maltodextrin, maltose…just to name a few.

Here is a scary example:

A 12-ounce can of regular Coke contains 39 grams of total sugar, which is about 9 1/3 teaspoons of sugar.  If you’re reading the ingredients list though, you won’t see sugar clearly listed.  Coke in the United States is made with high fructose corn syrup as a lower-cost sugar alternative.  High fructose corn syrup is actually the second ingredient in Coke, behind carbonated water.

Consuming just 4 teaspoons of sugar a day has been linked to numerous diseases and imbalances in the body.   Here are just a few:

• Lowers ability of enzymes to function

• Impairs structure of DNA

• Raises adrenaline levels in children

• Suppresses the immune system

• Causes hormonal imbalance (hello pms, menopause, night sweats, cramps, irritability and mood swings!)

• Contributes to a weakened defense against bacterial infection

• Causes free radical formation in the blood stream

• Increases fasting levels of glucose in the blood

• Candidiasis (yeast infections)

• Over-stresses the pancreas, causing damage

These are just 10 of the 124 known diseases and imbalances connected with sugar.  Yikes!

Not only do we need to worry about processed sugar, but we also need to be watchful of artificial sweeteners; Aspartame, sucralose, cyclamate, acesulfame potassium…these are definite NO-NO’S!

The fact that they are called ARTIFICIAL says it all. Do we really want to expose your body to these unnatural chemicals? NO WAY!

These artificial substances are known neurotoxins.  What this means is that they can actually alter brain chemistry and specifically act on nerve cells.  Avoid these at all costs.  Even though we may be consuming small amounts of these artificial substances, consuming them on a daily basis, day after day, adds up to quite a bit over the years!

To sweeten a cup of hot tea or a smoothie, try a few drops of stevia in liquid form.  I also love using maple syrup and raw honey as sugar alternatives.

Of course, the best sweet fix of all is FRUIT!  Fruit is nature’s candy.  Aside from being sweet, fruit is loaded fiber, vitamins, antioxidants and lots of supportive nutrients.  So ditch the sugar, and eat more fruit to fix your sweet tooth.

Sign up for my 5-Day Sugar Free Challenge

Starting this MONDAY!

Chilled Avocado And Cucumber Soup

I love this tasty, brain-boosting Avocado and Cucumber Soup for lunch or dinner. Avocados are a unique fruit because of their high content of monounsaturated fats - Good for your brain, your mood, your heart and your skin!

And the best part? There is zero cooking involved! Just throw all of these healthy ingredients into the blender……And voila! Dinner is served.

Recipe from Eat Complete (p.196)

Ingredients:

• 2 avocados, pitted and peeled

• 2 cups low sodium chicken or veg broth

• 1 green apple, cored and chopped

• 1 large cucumber, peeled and chopped

• 1/4 cup fresh dill

• 2 celery stalks, chopped

• 1/4 cup sherry vinegar or red wine vinegar

• 2 tablespoons EVO, plus more to drizzle

• 1 clover garlic, peeled and halved

• 1/4 teaspoon salt

• 4 sprigs fresh basil

Directions:

Place the avocados, broth, apple, cucumber, dill, celery,vinegar, olive oil, garlic and salt in a blender and blend until smooth.

Transfer the soup to the fridge and chill for at least 1 hour.

Spoon the chilled soup into bowls and top with basil.

Rainbow Chard with Basil, Pine Nuts and Parmesan

Ingredients

• 13 to 14 oz. Rainbow chard (about 1 large bunch)

• 1 Tbs. extra-virgin olive oil

• 3 Tbs. pine nuts

• Kosher salt

• 1 Tbs. minced garlic

• 1 Tbs. cold unsalted butter, cut into 4 pieces

• 1/4 cup grated Parmigiano-Reggiano

• 1/4 cup thinly sliced fresh basil leaves (8 to 10 large)

Pull or cut the stems from the chard leaves. Cut or rip the leaves into 2- to 3-inch pieces and wash and dry them well. Rinse the stems and slice them crosswise 1/4 inch thick.

In a 12-inch nonstick stir-fry pan or skillet cook the pinenuts, stirring constantly, until lightly browned, 2 to 3 minutes. Transfer the pine nuts to a plate.

Return the pan to medium-high heat, heating 1 Tablespoon of olive oil. Add the chard stems and a pinch of salt, and cook, stirring occasionally, until shrunken and beginning to brown lightly, 6 to 7 minutes. Add the garlic and cook just until fragrant, about 15 seconds. Add the chard leaves and 1/4 tsp. salt. Toss with tongs until just wilted, 1 to 2 minutes. (If using a skillet, you may need to add the chard in batches, letting the first batch wilt before adding more.) Remove the pan from the heat, add the cold butter pieces and stir just until the butter has melted.

Using tongs, immediately transfer about half of the leaves and stems to a serving plate and arrange. Sprinkle on half of the Parmigiano, basil, and pine nuts. Layer on the remaining leaves, stems, and pan juices, and garnish with the remaining cheese, basil, and pine nuts. Serve immediately.

Easy Broccoli Frittata

There’s nothing better than a recipe that allows for flexibility, since it can often feel frustrating when you go to cook something and don’t have the exact ingredients on hand.

Frittatas are great for this, since you can pretty much throw anything (anything healthy, that is!) in with the eggs and end up with a delicious, balanced meal.

A few flavor combos I love? Broccoli and Feta. Spinach and tomato. Asparagus and goat cheese. I could go on and on.

Broccoli and Feta Frittata

20 minutes 2 Servings

Ingredients

• 6 eggs

• 1/4 cup unsweetened almond milk

• 1/4 teaspoon salt

• sprinkle of fresh or dried herbs: tarragon, sage, thyme (whatever you have on hand)

• 1 tablespoon extra virgin olive oil

• 2-3 scallions, chopped green and white parts

• 1 small head of broccoli, stalked and diced into small florets (2 cups)

• Any leftover green veggies that you have on hand (I used frozen peas) (optional)

• 1/2 cup crumbled feta

• red pepper flakes (optional)

• freshly ground black pepper
  

Instructions

Preheat the oven to 400°F.

Whisk the eggs, almond milk, salt and herbs until well combined. Set aside.

Heat the oil in a cast-iron skillet over medium heat. Add the scallions, broccoli, and a pinch of salt and pepper and cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes.

Add the egg mixture and shake the pan to distribute. Sprinkle with the feta and red pepper flakes, if desired. Bake for 15 to 20 minutes or until the top is lightly golden brown and the eggs are set.

Remove from the oven, let cool, slice and serve. Season to taste.