Asparagus and Turmeric Dinner Frittata

When I’m at a loss for ideas and need an easy, “gimme” dinner, I can pretty much always count on eggs! It’s rare that I don’t have a dozen in my fridge and I use them in everything from breakfast to baking, and when in a pinch, dinner.

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Frittata’s are the lazy couple’s answer to an omelette as you don’t have to worry about flipping or an end-product that is too wet or runny. The filling can be whatever you have on hand and the slices are great warm with a side of toast, or eaten cold the next day.

Feeling in the spring mood, we recently enjoy an Asparagus and Turmeric Frittata for dinner upon deciding that we really didn’t want to decide on anything to eat. When you conveniently have nutritious foods in your fridge and pantry, dinner can actually take very little planning or thought at all!

And yes, eggs are nutritious, everyone! Despite what the recent #fakenews that is spreading, eggs- yes, even (especially) the yolks- are rich in protein, healthy fats, and vital micronutrients such as choline, vitamin D, and lutein. So, if anyone asks why you’re eating little bombs of cholesterol, just tell them, “my dietitian told me to!”

Asparagus and Turmeric Frittata- serves 2

Ingredients

  • 5 pasture raised eggs

  •  ½ bunch of asparagus, or about 2 cups worth of spears diced

  •   ¼ of a medium red onion sliced thinly

  •   1 tsp turmeric

  • 2 spoons of goat cheese

  • Olive oil, salt, pepper

 Directions

  1. Preheat oven broiler function. 

  2. In a small bowl, crack eggs and whisk to break up yolks. Add turmeric and a pinch of salt and pepper. Set aside.

  3. Cut asparagus into a small dice (about ¼ inch, or little pea-sized bites) and slice red onion into thin pieces.

  4. Heat a 9-inch cast iron skillet. Add a drizzle of olive oil to the warmed skillet, then add asparagus and onion. Saute for about 5 minutes.

  5. Pour in egg mixture and using a spatula gently move egg mixture around for a few seconds. You’ll want the asparagus and onion to be evenly distributed in the egg mixture. Let the eggs settle and cook for about 1-2 minutes while you then add dollops of the goat cheese on top.

  6. Turn off the heat and place skillet under the broiler. Cook for 2-3 minutes until top of frittata starts to become golden brown. Remove and slice into 6 triangles. Serve 3 slices per person and with a side of toast or lightly dressed greens on the side. 

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Matcha Oatmeal Cups

Have you tried matcha yet? If you’ve stepped into any coffee shop lately you’ve probably noticed matcha lattes on a menu, or if you haven’t seen it there then you’ve likely spotted this bright green beverage take Instagram by storm because it’s #trendyaf. I mean it is pretty lovely to look at.

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And luckily, not only does it look amazing, but it contains amazing nutritional properties as well! Matcha is the entire green tea leaf formed into a powder that is 137 times more concentrated in antioxidants than regularly brewed tea- yes, 137 times more! And to boot, matcha contains more antioxidants than blueberries and pomegranate, which are also excellent, more well known, sources. Antioxidants are vital to our body’s defense system and can better help us fight off a cold or infection.

In addition, matcha tea contains an amino acid, L-theanine, that has been shown to produce a calm and soothing effect. So, unlike coffee, you get a boost of energy but with a clearer, less jittery head and hands.

All of these health benefits aside, I have to admit that I have some matcha in my cabinets but rarely pull it out! But seeing as we were celebrating St. Patrick’s Day (yes, I’m writing this post quite belated) I decided to include this powerhouse powder in a breakfast recipe.

I made these Matcha Oatmeal Cups for quick and easy breakfasts that can be eaten cold or warmed up. I like to serve mine with a little bit of extra plain yogurt and a sprinkle of hemp seeds for added protein and staying power, or you could even add in a scoop of your favorite plain or vanilla protein powder to the mix instead. I hope you enjoy them!

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Have you ever tried matcha?

Leave me a message below with how you like to enjoy it!

Matcha Oatmeal Cups- makes 12

Ingredients

  • 2 very ripe bananas

  • 1 whole egg

  • 2 tbsp coconut oil, liquid

  • 1/4 cup maple syrup

  • 1/2 tsp sea salt

  • 2 cups unsweetened almond/soy/oat milk

  • 1 tsp vanilla extract

  • 2 1/2 cups old fashioned oats

  • 1 tsp baking powder

  • 1 tbsp ground flax seed

  • 4 tbsp matcha powder

  • Dried banana chips for topping

Directions

  1. Preheat the oven to 350' and grease a muffin tin. I prefer to not use liners because I find the cups just steam rather than crisp up on the outside.

  2. In a large bowl, combine the mashed banana, egg, oil, and maple syrup and whisk well to combine. Whisk in the salt, nut milk, vanilla and matcha. Stir in the oats, baking powder and flaxmeal and let it all sit a few minutes. 

  3. Distribute the mixture between the tins, should leave you with 12, about 2/3 full (they don't rise). To the top of each cup, set a banana chip before sliding into the oven. Bake for 20 minutes or until you press on the center and it is tender, but not squishy wet. They will continue to set as they cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week, or freeze for longer storage.


Tuscan Bean and Swiss Chard Soup

It’s March and somehow we’re still getting snow! Don’t get me wrong, I absolutely LOVE the snow, but it feels a bit more appropriate to have a snowfall in January and February with sub-zero temperatures, rather than a snow flurry followed by a fifty-degree sunny day- oh well! At least the weather is giving me one more excuse to keep riding the soup train and make up some simple, nourishing lunches.

Of all the countries we have traveled to, Italy is hands down our favorite. We love the people, the history, the wine, and, of course, the food! In Tuscany, there is a soup called ribollita that uses copious amount of Tuscan kale and gets it’s thickness from creamy white beans and tomato puree. It is savory, yet sweet all in one bite and has the perfect heft for a filling lunch soup.

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This Italian classic inspired my lunch prep for this week, but with a few minor adjustments. In an effort to mix up my leafy green intake, rather than use kale I threw in some rainbow Swiss chard. Chard is quite high in vitamins C, K, and A, meaning it is perfect for fighting off winter colds and helping combat oxidative stress and inflammation. It packs a punch in the fiber department, so is great for balancing blood sugars and dropping your LDL, or “bad”, cholesterol.

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My version also uses farro instead of toasted bread for the carbohydrate component. If you haven’t yet cooked with this ancient grain I stongly encourage you to pick up a bag! Farro is exceptionaly high in fiber and protein, both of which help with insulin sensitivity (meaning your cells are very open to taking in glucose from the blood and using it for energy) and provides immense satisfaction and keeps hunger at bay.

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This recipe serves 3 portions, so you and your sweetie could each have a bowl for dinner one night, and the remaining can get packed up for lunch. Or if you’re lucky, like me, you get to enjoy it all for yourself for 3 days of lunches.

Enjoy!

Tuscan Bean and Swiss Chard Soup- serves 3

Ingredients

  • 2 tablespoons olive oil

  • 1 small onion, diced

  • 3 cloves garlic, minced

  • 1 tsp crushed red pepper flakes

  • 1/2 bunch Swiss chard, stems removed and chopped into small dice, leaves torn into bite-size pieces

  • 1 tsp of each- dried thyme, rosemary, oregano

  • 1 (14.5 oz.) can of diced tomatoes

  • 4 cups low sodium vegetable broth

  • 1/2 cup cooked farro

  • 1 (15 oz.) can low sodium cannellini beans, rinsed and drained

  • Salt and pepper to taste

  • For garnish- shaved parmesan, chopped flat leaf parsley, balsamic vinegar

Directions

  1. Heat the olive oil in a large soup pot over medium heat. Add the onion, garlic, swiss chard stems, and a pinch of salt. Saute for about 3 minutes. Add in the spices and saute for another minute.

  2. Pour in the can of tomatoes and their juices and the vegetable broth. Increase the heat to high and bring to a gentle simmer. Cover and let cook for about 7-8 minutes.

  3. Reduce the heat and add in the cooked farro and beans. Cook for another 3 minutes to heat these items through. Stir in the chard leaves gently. Taste and add salt, pepper, and red pepper flake as desired.

  4. Serve with shaved parmesan, chopped parsley, and even a drizzle of aged balsamic vinegar.