Category Archives: Recipe-Breakfast

Mediterranean Frittata from Prep Dish

This January, as part of leveling up my healthy habits, I started subscribing to Prep Dish. Since I’ve been in grad school I have found that getting well-rounded meals to the table reliably has become much harder, especially during finals! Prep Dish offers paleo and gluten-free, dairy-optional menu plans that are heavy in veg and family-friendly. Since starting, I’ve been able to become a food prep pro and have taken a huge mental load off of choosing new recipes and figuring out my grocery list. Allison has masterfully assembled the menu for the week, organized the shopping list for me, and given clear, concise instructions to batch prep 4 dinners, a salad, snack, breakfast, and dessert for the week in just one afternoon. With practice I’ve been able to reduce my weekend prep time and have either heat and eat meals or meals which take about 30 min to cook all prepped and ready to go. Each menu serves a family of 4, so our family of 2.5 has leftovers for lunch that keep us through the entire week as well, so this really takes a lot of meal planning logistics off the table for me.

When you eat vegetables in the morning, I feel like celebrating!

Some of my favorite recipes I’ve tried this year are the Lamb Kofka w/ Tahini Sauce, Paleo Snickerdoodles, Cider Cream Scallops over Mashed Cauliflower (which I’ve made multiple times), Chicken w/ Peanut Dipping Sauce, Sesame Broccoli & Brown Rice, Paprika Roasted Chicken w/ Trio of Roasted Vegetables, Apricot-Glazed Chicken Thighs w/ Broccoli & Sweet Potatoes and lots more. Nearly every week has at least one “home run” recipe that I can add to my repertoire of tried and true favorites. Each Friday I get my instructions emailed to me, so I can do my shopping that night after work or on Saturday for Sunday prep.

This week’s breakfast is a Mediterranean Frittata that is so loaded with veg that each slice has 1.5 servings of vegetables. This makes me SO HAPPY, because getting veggies in the morning is quite a challenge for lots of people. This frittata has a lot of flavor and is a filling way to get started in the morning. Make it on a Sunday and enjoy it for the next few days! Serve it for Brunch on the weekends! Special thanks to Allison Schaaf, creator of this recipe, for permission to repost it here. If you are ready to take hours of time back in your week spent planning your meals, be sure to check out Prep Dish. 

Mediterranean Frittata

by Allison Schaaf, MS, RD, LD of Prep Dish

Makes 8 servings

  • 2 cloves garlic, minced
  • 1 red onion, diced
  • 14 oz. canned or frozen artichoke hearts, thawed or drained
  • 1 pint cherry tomatoes
  • 1 tsp olive or coconut oil
  • 1 tbsp. Herbes de Provence
  • 1/2 cup diced Kalamata olives
  • 5 oz baby spinach
  • 8 eggs
  • 4 oz feta (optional; omit for paleo/dairy-free)

Preheat oven to 350°F (175°C).
Dice artichoke hearts and add to diced onion and garlic in a glass bowl. Half cherry tomatoes and add to the bowl.
Add 1 tsp olive oil or coconut oil in a deep skillet on medium high heat. Add onion, garlic, artichoke hearts, tomatoes, herbes de provence and salt and pepper to taste to the skillet. Sauté for 6-8 minutes, allowing the moisture to evaporate. Add spinach and olives and cook 2-3 minutes more until spinach wilts significantly. Return to the bowl to cool.
Crack 8 eggs into a large bowl and whisk until well mixed. Stir in cooled vegetables, adding 4 oz feta if desired. Place into an oiled 9″ by 9″ dish or pie pan and bake at 350 degrees for 40-45 minutes or until center is firm.

Sooo tasty!

Versatile Protein Pancakes (gluten-free, vegetarian)

It is possible I discovered this recipe on an AOL message forum in the 90s! It’s been long enough I knew I was a vegetarian and I can’t remember the original source. However, it has been a staple breakfast food whenever I am looking for something high in protein, blood-sugar stabilizing, and am sick of eggs or other typical protein-rich breakfast foods.
A drizzle of maple syrup or a smear of jam adds a touch of sweetness without causing a carb-coma.

Additionally, 2 of these pancakes with 2 tbsp. maple syrup make a great snack after a long, hard workout. Combined with about 5-7 grams of BCAAs, this will ensure you have enough protein and leucine to stimulate muscle synthesis and recovery.

Over the years I have shared this recipe with clients and online program participants, and it is met with rave reviews from adults and children alike! Give it a try and tell me what you think!

Protein Pancakes 

1 1/2 cup lowfat cottage cheese

5.5 oz rolled oats (about 1 ¾ cups)

1 tbsp pure vanilla extract

1.5 cups egg whites

Directions: Blend all ingredients in a blender until smooth. Cook until browned on buttered cast iron skillet or one of your choice. Makes 8 pancakes.

Make Ahead and Freeze (great for camping!):

Blend all ingredients together until smooth. Place into a gallon ziplock baggie and seal, squeezing out extra air. Place in the freezer laying flat. The evening before your wish to wish to use them, remove from freezer and place in fridge to thaw. If camping, trim off one corner of the ziploc baggie and squeeze thawed batter onto a hot, oiled skillet over your camp stove, cooking until browned. Flip and cook on the other side briefly, until brown. Makes 8 pancakes.

Breakfast time! Texan MexiScramble

This is a great breakfast on the weekends, and leftovers are still tasty the next day!

Texan Mexiscramble

Makes breakfast for two.
Approximate cooking time: 20 minutes (cook and dice chicken breasts ahead of time)

Ingredients

  • 1 tsp coconut oil
  • 4 eggs, or 1 cup egg whites
  • 1/2 tsp cumin
  • 1/2 tsp chili powder (or ground chipotle for a smoky flair)
  • 1/4 tsp sea salt
  • 1 Tbs water
  • 1/4 red onion, diced
  • 1 green bell pepper, diced
  • 1 jalapeno, diced (optional – remove seeds for less heat)
  • 12 oz leftover chicken breasts, cooked and chopped
  • 1 medium tomato, diced
  • 1/4 cup fresh cilantro, chopped

Instructions

  1. Heat coconut oil in a medium skillet over medium-high heat.
  2. Meanwhile, break eggs into a small bowl. Add cumin, chili powder, sea salt, and water. Scramble with a fork until fully combined.
  3. Add onions, bell peppers, and jalapeno to the hot skillet. Saute 3-5 minutes, or until slightly softened.
  4. Add eggs and chicken, and cook while continuously stirring until eggs are light and fluffy.
  5. Remove from heat. Stir in tomatoes, and top with fresh cilantro to serve.

Gluten-Free Granola

I use this recipe on hikes, as sustaining fuel before long runs, or as a portable snack when traveling. The cherries help sore muscles heal and provide a nice tart bite to counter some of the sweetness. Enjoy!

Tropical Cherry Buckwheat Granola

â…“ cup maple syrup
¼ cup agave nectar
2½ cups toasted buckwheat groats (kasha)
½ cup finely shredded coconut
½ cup slivered almonds
â…“ cup raw pumpkin seeds
â…“ cup raisins or date pieces
â…“ cup dried tart cherries
¼ cup dried mango, diced

Preheat oven to 325°F.

Whisk together maple syrup and agave. Add kasha, finely shredded coconut, and almonds. Toss to coat. Spread in a thin layer on a baking sheet. Toast mixture for 20 minutes, tossing halfway through. Remove from oven and cool. Toss with remaining ingredients. Store in an airtight container.

Recipe: Vanilla Rice Cream with Blueberries

Too orgasmic to keep to myself, this recipe is taken directly from “A Celebration of Wellness” By James Cederquist and Natalie Levin. A BIG ‘thank you’ to them both!

  • 1 cup organic brown basmati rice
  • 2 cups water
  • 2 cups vanilla coconut milk, rice milk, or almond milk
  • 2 tsp. vanilla
  • 1/2 cup fresh blueberries
  • maple syrup or honey to drizzle on top

Toast the dry rice in a medium hot skillet until evenly browned, stirring constantly, about 2-3 minutes. Grind in a Vitamix or coffee grinder until fine and powdery (I left mine with a few chunks).
Bring water and dairy-free milk to a boil in a pot, whisk in rice cream, cover and simmer for 10-12 minutes (I think it took about 20 with the chunky bits) or until desired consistency is reached.
Remove from heat and stir in vanilla and blueberries. Drizzle with sweetener of choice.

Serves 3 to 4 (It took me three tries to finish the pot)

Recipe: Raw Almond Oatmeal

This recipe was given to me a few years ago by someone — whoever that was, thank you!

  • 1/2 cup raw oats (not flakes – use steel cut)
  • 1/4 cup raw almonds
  • 2 dried prunes
  • cinnamon powder and honey to taste

Soak all three ingredients in water overnight. In the morning, drain excess water from oats, prunes and nuts. Blend the mix in a Vitamix or Food processor until desired consistency is reached.

While the prunes make this meal sweet already, local honey or grade B maple syrup can be added as well.

Recipe – Buckwheat Apple Muesli

I just finished the Eugene Marathon about a week ago and set an amazing personal record. Part of preparing for an offsite marathon requires experimenting with foods that are travel friendly to minimize the chances of digestive distress on race day. I have recently discovered that my old standby – instant oatmeal – no longer works well for my body. I switched to raw granola (made from buckwheat) on race day and had no digestive issues, plenty of energy, and amazing speed.  Granted, I cannot attribute this all to raw granola, but not having an acidic stomach clearly played a part in my success.

Here is a similar recipe for home – a buckwheat muesli. Once I find a raw granola I can make and enjoy, I will post that recipe here as well.

Buckwheat Apple Muesli

Serves 1 (generously)

  • 1/3 cup raw buckwheat groats
  • 5 dates
  • 1/4 cup apple juice
  • 1 medium apple, sliced into quarters
  • 1/8tsp. cinnamon
  • 1 pinch nutmeg
  • 1-2 tbsp. shredded coconut
  • 2 tbsp. walnuts or nuts/seeds of choice

Soak buckwheat and dates overnight in 1 1/4 cup water. In the morning, drain and RESERVE the soaking liquid.  Place dates and groats in a food processor or Vitamix. Add 2 apple quarters, 1/4 cup reserved liquid, juice, and spices. Process on low until fairly smooth.

Pour  into a bowl and dice remaining apple, stirring into cereal. Top with coconut and walnuts.

Recipe of the Moment: Warm and Nutty Cinnamon Quinoa

Reader and client M.H. shared this exquisite quinoa recipe with me. Quinoa is an incredible grain – a true superfood – from South America. It was a staple food of the Andean peoples for centuries. Rich in protein, iron, and calcium, quinoa is filling, versatile, and quick to cook – 20 minutes. A whole grain that is even faster than white rice!

This recipe comes from 101cookbooks.com, originally sourced to Chef MD’s Big Book of Culinary Medicine.

Warm and Nutty Cinnamon Quinoa Recipe

A few notes and tips from the book: low-fat soy milk may replace the low fat milk, blueberries may replace the blackberries, dark honey may replace the agave nectar, and walnuts may replace the pecans.

1 cup organic 1% low fat milk
1 cup water
1 cup organic quinoa, (hs note: rinse quinoa)
2 cups fresh blackberries, organic preferred
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

 

Serves 4.

*While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.

Another Amaranth Recipe!

A special thank you to reader Melina V. for sending in this amaranth recipe she found!

Apple Cinnamon Amaranth Grits

Ingredients:

1/2 cup amaranth grains
3 cups water (at least)
pinch of salt
1/2 cup apple sauce
2 tablespoons cinnamon sugar
2 teaspoons agave syrup

Directions:

Heat a dry pot on medium-high heat. When it’s hot, add amaranth. Shake the pot to keep the amaranth moving, otherwise it will burn. Put the lid on because the seeds will start popping. (This will smell incredible).

When a good amount of the seeds are popped (half?), add hot water to cover by about an inch. Stir well and add a pinch of salt. I keep hot water handy in a kettle while I do this so that I can keep adding hot water as needed without brining down the temperature.

Set your timer to 30 minutes and turn the heat down to medium-low. Stir frequently, adding hot water when the mush gets too thick.

When the 30 minutes are over, turn off the heat, stir in the apple sauce (sweetened, unsweetened, flavored,… your choice), and serve with 1 tablespoon of cinnamon sugar and 1 teaspoon of agave syrup drizzled over each of the two servings.

I never knew what to do with the amaranth that was sitting in my kitchen, except add it to bread. I also never liked it in salty dishes. It is pretty healthy since amaranth has a great nutritional profile.

This would probably also be good with some soymilk or soy yogurt stirred in or some dried apple bits or other dried fruit cooked with the amaranth. You could possibly add some seeds or nuts to this, too.

Serves: about 2

Preparation time: less than 1 hour

Blackberry Sage Tea Soaked Steel Cut Oats

I simply must share:

Last week I branched out and experimented with the rice cooker. I found cooking steel cut oats in it to be perfectly easy, and I can now have hot oats for breakfast several days of the week with just 90 seconds of prepwork!
Last night I was making a cup of blackberry sage tea and accidentally poured about 1/4 cup of maple syrup in it. Rather than toss it out, I let it steep, added soymilk, and used it as the liquid in my current batch of steel-cut oats.
OH. MY. GOSH.

This is an incredibly creamy bit of heaven.
Here’s the recipe:

1 cup almond milk or coconut milk
1 cup boiling water
2 blackberry tea bags (I used Republic of Tea’s Blackberry Sage)
3-4 tbsp. pure maple syrup
1/2 cup steel cut oats

Steep teabags in hot water and almond milk. Add maple syrup. Let sit 10-15 minutes.
Put oats in rice cooker and add liquid, squeezing the excess liquid from the teabags into the rice cooker. I used the porridge setting on mine, but I do not think it matters much.
I also imagine this would work well in a slowcooker.