Mediterranean Baked Frittata w/ Fresh Thyme

                                 

So we all know that breakfast is the most important meal of the day, and this frittata may be the most important frittata recipe you need to know. It is filled with so many different flavors, nutrients, and textures! I made this for my family on Mother's Day and well it was such a big hit I just had to share the recipe!  My family attacked this so fast I was unable to photograph it as well as I wish I could have, but I guess that just tells you how good it is! Also, I usually don't use whole eggs but for this it was necessary and nutritionally it is fine to consume as long as you don't have too much! This frittata was super moist, filled with flavor from the fresh thyme and variety of vegetables, and overall a big hit for brunch! 

Nutrition: This frittata is provides great sources of protein (from the eggs and milk), good fats (from the olives), calcium (from the milk and cheese), fiber (from the vegetables), B vitamins (vegetables), Iron (spinach), Vitamin C (vegetables), Omega 3 fatty acids (olives, eggs, zucchini), Biotin (eggs), vitamind D (mushrooms) 

Ingredients: 

12 eggs 

2/3 cup non fat/ low fat milk 

1 red onion 

4 zucchinis 

1/2 cup asparagus 

1 cup spinach 

1/2 cup mushrooms 

1/4 cup feta cheese 

12 Kalamata olives 

1/4 cup fresh thyme 

2 tablespoon vegetable oil 

salt and pepper to taste 

Optional: 1/4 cup shredded mozzarella for topping 

How To Make It: 

FIRST: heat oven to 350 degrees F 

1. Wash and chop up all of the veggies to similar sizes! 

-Red onion 

-Zucchini 

-Mushrooms

-Asparagus 

-Spinach 

2. Heat up 2 tablespoons of vegetable canola oil 

3. Start cooking the onions, zucchini, and asparagus cook for 5 minutes before adding the rest of the ingredients. 

4. Then add the mushrooms and then the spinach and let cook for 3 minutes 

5. The sautéed vegetables should be cooked but not overdone for they will still bake in the oven! 

6. Mix 12 eggs and 3/4 cup of milk together.

7. Remove the Thyme leaves from the sprig by pulling them the opposite way. Then chop them up along with the Kalamata olives! 

8. Crumble up your favorite feta cheese (this one is a california feta made with cow's milk so it is milder than most feta cheeses). 

9.  Using Canola Oil Spray, thoroughly spray a casserole dish. 

10. First put the egg mixture, then the sautéed vegetables then evenly spread the olives, thyme, and cheese. 

11. Bake for about 25-30 minutes in a 350 degree F oven, the frittata should puff up and be golden around the edges! 

12. Sprinkle some mozzarella cheese on top if you're feeling extra cheesy and serve!! 

Eggcellent Breakfast Sandwich

This breakfast sandwich is my life. Actually though, I have it about 3-4 times a week due to its simplicity, health, and of course taste. 

This sandwich is perfect to eat on a plate like a normal human, however, it works just as well wrapped up in foil and eaten on the go! 

Let's start with the bread, healthy good tasting bread is up threre on one of the hardest things to find in the market due to misleading advertisements. It is very hard to find a good whole-grain or whole-wheat bread that has no added sugars. Unfortunately a lot of companies will darken their bread with a molasses making it appear to be whole wheat. The best way to shop for bread is to (like most products) Read The Label! This includes the ingredients, there should not be an intense paragraph for the ingredients, and look out for any added sugars which can be labeled in a variety of ways (cane sugar, high fructose corn syrup, brown rice  syrup, etc). For this recipe, I used a multigrain sandwich bread from Trader Joe's, I sat there for a while trying to find the most ideal bread, and that is the one I went with. For this recipe the bread will provide our carbohydrates (main energy source) to contribute to a balanced breakfast. The bread will also contribute most of our B vitamins, dietary fiber, and some protein and calcium. 

Now for the eggs, I always have liquid egg whites handy at home, I get the cartons that contain 100% egg whites and usually organic. I like these cartons because I don't feel as wasteful when throwing away the yolks from fresh eggs, and it is really easy and quick! Egg whites will provide us with great protein and satiety. Using three tablespoons of egg whites will provide about 12g protein. 

the CHEESE, my favorite part of course. I use a fat-free crumbled feta cheese, I usually don't have fat-free cheeses, but this one is really good and made from skim milk, so there is no saturated or total fats.  The cheese also adds a great source of calcium along with the yummy flavor. Not a feta fan? mozzarella or havarti work just fine (just try to find them in lower fat). 

Lastly, the spinach. You will notice I use spinach two ways in this recipe, once in the omelette and the second time raw on the sandwich. Spinach is just that good that I had to squeeze as much as could in this sandwich. Spinach will provide us with our vegetable in the form a dark leafy green, providing essential vitamins and minerals. Spinach is rich in Vitamin K, Iron, Vitamin A, Vitamin C, Calcium, and Fiber.  

Ingredients: 

2 slices whole grain bread 

3 tablespoons liquid egg whites 

1/2 cup fresh baby spinach 

1 tablespoon feta cheese crumbles 

Conola cooking spray 

1/2 teaspoon black pepper 

1/2 teaspoon sriracha hot sauce 

How To Make It: 

1. Spray a small cooking pan thoroughly with conola cooking spray and then heat pan (be carefull the spray is flammable). After that, Add three tablespoons of egg whites or enough to cover the pan. 

2. Add the black pepper to the egg whites. 

3. Add the 3/4 of the spinach to middle of the eggwhites along with the feta cheese. 

4. Fold over the egg whites. 

5. Cut the omelette in half using a spatula. 

6. Toast two slices of bread to your liking (notice I like mine crispy). Now you can add your favorite hot sauce I chose sriracha! 

7. Now add the remainder of the spinach. 

8. Add one half of the egg white omelette. 

9. Add the second half of the omelette the opposite way to make it leveled. 

10. Enjoy on the go or on a plate with a serving of fruit for a fully balanced meal! 

Arugula Beet Salad w/ Feta Cheese

                       

This recipe was created a couple hours ago mainly because I had some left over roasted beets from last night and I wanted to create something new from them. Thankfully, I had some great fresh ingredients to create this wonderfully balanced salad! Beets are an incredible vegetable, sweet, earthy, hearty, fibrous, and packed with essential nutrients like iron and potassium. Since the beets contribute sweetness I wanted to add a bitter, sour, fresh, and creamy element to the salad to make it well balanced. So, I used arugula as the base of the salad to add a little peppery/bitter taste, radishes for texture and slightly bitter taste, lemon juice for the sour element, mint leaves for freshness, and feta cheese for creaminess. One thing that I would have liked to have added but unfortunately did not have in my pantry was walnuts (next time). 

So overall I was so happy with this impulsive lunch that I just had to share it, hope you all enjoy :) 

Nutrition: 

-Good source of: Vitamin C, Vitamin K, Iron, Potassium, Calcium, Omega 3 Fatty Acids, Dietary Fiber, Protein, Folate, Riboflavin, Magnesium, Phytochemicals, Vitamin D. 

-Very low in calories about 105 calories per serving, packed with nutrients, making this salad very nutrient dense! 

Time: 10 minutes 

Servings: 2

                                          

   

Ingredients: 

1 cup fresh Arugula 

2 roasted Beets (w/ salt, pepper, olive oil) 

1/4 cup fat free Feta Cheese 

4-5 Radishes 

6-8 fresh Mint leaves 

1 lemon 

1 tablespoon olive oil 

Salt and Pepper 

How To Make It: 

Roasted Beets- Since I roasted the beets last night I didn't get a chance to take any pictures of the process, but it is very simple! 

1. Preheat oven to 350 degrees Farhenheit using the Convection Roast  (if applicable)

2. Wash and scrub the beets thoroughly! and cut off both ends. 

3. Cut each beet in half and place on a baking sheet with foil. Add salt and pepper and drizzle olive oil enough to coat each beet (but not too much!) approximately one tablespoon total.  

4. Roast the beets for about 20-25 minutes flipping them over halfway through cooking time.  

5. Enjoy some now and refrigerate the rest to make this delicious salad. 

1. Add one cup of Arugula to a salad bowl 

                                 

    

2. Slice the mint leaves like you would Basil, folding all of the leaves and then slices to get long and thin slices, add to the arugula. 

  

3. Thinly slice the beets about 1/2 inch in thickness and add to the salad mixture. 

4. Wash and trim the radishes and then slice then thinly, add to the salad mixture. 

5. Make the Dressing: Juice of one lemon mixed with 1 tablespoon of olive oil whisked together.  Add the dressing to the salad 

6. Add about 1/2 teaspoon of salt and pepper to the salad and mix 

7. Lastly add about 1/4 cup of feta cheese and enjoy :) 

Complete Arabic Style Breakfast

                             

This is my take on a traditional Arabic breakfast! This breakfast provides a well rounded meal to satisfy you through the day. Fava beans add a great source of plant based proteins, olives and olive oil add a good of source "good" fats, and the meal is eaten with whole wheat pita bread to satisfy all three macronutrients. There are also a great deal of fresh herbs, vegetables, and the pomegranate seeds a great fruit source while providing high antioxidant content. The main star of this meal is the Fool Mdammas which is a fresh and lemony breakfast item made with tender fava beans and typically eaten with pita bread. The rest of the food items are supplementary and add to make this a complete meal! 

In addition to the Fool I included Kalamata olives, pomegranate seeds, Jordanian Zaatar, Syrian cheese with fresh arugula and tarragon leaves, and Labni with dried mint and olive oil. 

What You Need: 

(Fool Mdammas): 1 can Fava Beans, 1 tablespoon olive oil, 1/2 white or yellow onion, 2 roma tomatoes, 1/2 cup Italian parsley, 1-2 garlic cloves (depending on size and how much you like garlic :)), 1 lemon, salt. 

    

(Labni): Kefir Cheese Spread (Labni), 1/2 tablespoon  olive oil, 1/2 teaspoon dried mint leaves, salt. 

(Cheese Plate): You can use  your favorite cheese here, (I used a mild Syrian cheese made with cows milk and retains moisture), Arugula, pomegranate seeds, tarragon leaves. 

How To Make It: 

Fool Mdammas 

1. Boil the fava beans with the water and add more water to cover the beans. Bring these to a boil and then set aside. 

2. Squeeze the juice of one lemon and add it to the serving bowl. Then, using a garlic smasher, press in one clove of garlic to the lemon juice. 

3. Now we can started on chopping those vegetables, tomatoes, onions, and parsley. All of these need to be chopped very small, I provided a step by step picture of how I cut the tomatoes to get them small without smashing them. 

4. Add the tomatoes and onions to the lemon and garlic and add 1 teaspoon of salt. 

5. Add the DRAINED fava beans to the mixture. 

6. Finally add the chopped parsley and 1 tablespoon of olive oil. 

7. The Fool Mdammas is now ready to be served! 

Lebni (this one is reeeeally easy) 

1. Spread enough Lebni on the plate using a spoon to create a well between the outsides and center. Top with 1 teaspoon of dried mint, and an olive for garnish. 

2. Add about 1/2 tablespoon of olive oil to the well portion of the lebni. 

3. Now the Labni is ready to be served! 

Cheese Plate 

1. Slice up your favorite cheese into 1 inch thick pieces. 

2. Place fresh arugula and Tarragon on the bottom of the plate. 

3. Add the sliced cheese to the center of the plate and add terragon and pomegranate seeds for garnish. 

Plate your Olives, Zaatar, and Pomegranate Seeds! 

Lastly, Heat up some good pita bread! 

And that's it! now just put everything on the table and enjoy your yummy and nutritious Arabic Style Breakfast :)