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!

Do not underestimate the combination of nut butters and noodles! DELISH! If you have a peanut allergy, almond butter, cashew butter, or any other nut and seed butter would work fine in this recipe. One serving is half a cup.

1⁄3 cup peanut butter
2 tablespoons low-sodium tamari or coconut aminos
1 1⁄2 tablespoons rice vinegar
1 tablespoon toasted sesame oil
1 teaspoon pure maple syrup
1⁄2 teaspoon ground ginger
1⁄2 teaspoon crushed garlic
cayenne pepper
water
12 ounces gluten-free spaghetti
2-3 scallions, thinly sliced
toasted sesame seeds, to taste

DIRECTIONS
Combine nut butter, tamari, vinegar, oil, syrup, ginger, garlic and pepper into a large bowl.
Stir until smooth.
Whisk in enough water to create a pourable sauce (about 1 cup).
Boil noodles in lightly salted water.
Drain well after rinsing with cool water.
Add to bowl and toss until noodles are evenly coated.
Chill thoroughly before serving.
Garnish with scallions and sesame seeds, if desired.

NUTRITION INFO
Serving Size: 1/2 cup (57 g)
Servings Per Recipe: 8

AMT. PER SERVING
Calories 229.8
Calories from Fat 69
Total Fat 7.7
Saturated Fat 1.5
Cholesterol 0 mg
Sodium 52.9 mg
Total Carbohydrate 34.9 g
Dietary Fiber 0.7 g
Sugars 1.5 g
Protein 9 g