Frittata with Summer Vegetables

Eggs Frittata with Summer Vegetables

I absolutely love summer vegetables.  However, it can be challenging to think of creative ways to serve them, especially if you’re trying to cook for people who try to avoid vegetables at all costs.  Since this week’s Nutrition article is on the importance of starting your day with breakfast, here’s a healthy, easy, quick egg recipe that you can whip together ahead of time and reheat for mornings.  No time to eat at home?  Wrap a portion of the frittata in a whole wheat tortilla, heat it up and go!

A few years back eggs got a bad reputation because of the cholesterol content.  However, in the last few years it was learned that not all foods with high cholesterol will have a deleterious effect on blood cholesterol.  The culprit is the saturated fat in a food (such as fatty meats) that will cause the body to produce more cholesterol.  Eggs only contain a small amount of saturated fat, 1.6 grams per one large egg, or 8 percent of your recommended daily allowance (RDA).

Eggs are also high in protein, containing 6 grams per serving, or 12 percent of your RDA.  They also are super foods for immune system health since they have high amounts of lutein and zeaxanthin, which also can help to reduce the risk of macular degeneration.

But who’s to say eggs can only be for breakfast?  This would also make a mighty tasty supper or heck, even lunch! Or is that only in my world?

Ingredients

  • 1 1/2 tablespoons olive oil
  • 1/2 cup chopped red bell pepper
  • 1/3 cup chopped sweet onion
  • 1/2 cup chopped mushrooms
  • 1/2 cup chopped squash
  • 1 tablespoon chopped fresh basil
  • 3/4 teaspoon salt
  • 8 large eggs
  • 1 large tomato, thinly sliced
  • 1/2 cup shredded sharp cheddar

Directions

  1. Preheat oven to 375 degrees.
  2. Grease and 8-inch square oven-proof casserole dish.
  3. Place tomato slices between paper towels to absorb moisture.
  4. Heat olive oil in a medium skillet over medium-high heat. Add red pepper, onion, mushrooms, squash and basil.  Stirring frequently, cook 8 – 10 minutes or until vegetables are soft.  Set aside and let cool slightly.
  5. Whisk eggs and salt together; add vegetables and mix.
  6. Pour egg mixture into casserole dish and bake for 20 minutes.
  7. When eggs are slightly set, remove from oven and top with tomatoes and shredded cheese.
  8. Return frittata to oven and bake an additional 10 – 15 minutes or until set.
  9. Cut into squares and serve.

Yields 8 servings

Options:

  • Mix up any of the vegetables. Substitute zucchini for the yellow squash, eggplant for the mushrooms.
  • Got picky eaters or kids who won’t touch a vegetable? Chop the vegetables very finely, or even puree them in a blender before adding the eggs.  I won’t tell them if you don’t!
  • Mix 1 lb of ground turkey with 1 tablespoon of sausage seasoning, brown, drain and add to the mixture.

Strawberry Vanilla Yogurt Popsicles

frozen

My childhood memories from summer include picking butterbeans in the sticky, humid morning hours before the sun became intolerable, sleeping in occasionally (okay, whenever I could!), nighttime softball games, climbing to the tip top of the pine trees in my yard and running through the sprinkler. And oh, the sweet treats that were always better in the summer!  Watermelon, crisp and cold, the refreshing juice running down my chin and getting just about everything sticky.  Strawberries warm from the vine, intensely flavored like no other time of year.  Toasted marshmallows.  And popsicles – does anything say summer more than those frozen treats?

On a hot summer day, there’s nothing quite like a popsicle to cool your insides.  The ones I remember were the Fla-Vor-Ice.  You could get a hundred or more in a box, take them home, pop them in the freezer and in a few hours have a frozen water and sugar concoction that would turn your lips and tongue all shades of colors.  But the ingredients, be still my heart.  All sugar, artificial ingredients and preservatives, but not that much different from any other popsicle on the market.  Highly processed and loaded with refined sugars, they taste good going down but leave you low after the initial sugar rush and have little to no nutritional value.

In a recent conversation with a friend, she mentioned that one of the things she loved about summer was spending time with her grandchildren and buying them ice cream and popsicles to eat outside.  Of course, this led the conversation to being an example to our children and grandchildren and offering them healthier alternatives to sugar-laden treats.  I love a food challenge, so I set to work researching and experimenting.  This week’s recipe is the result, and I think it’s going to be one of my favorites.  Incredibly simple, kid-friendly and healthy – you can’t ask for more than that!  If you have summer days that are filled with activities and need a quick, healthy breakfast on the go, grab one out of the freezer, breakfast is done.  How would the kids in your life love that – a popsicle for breakfast!  I’ll let you in on a secret – Toby Dog and I both had one, he was pretty thrilled!

You’ll notice that I used plain Greek yogurt and added vanilla extract instead of buying vanilla yogurt.  I made that choice based on the ingredient list of the vanilla yogurt; it had 26 grams of sugar per serving vs. 6 grams in plain yogurt as well as a lot of artificial ingredients and preservatives.

This recipe very versatile, see the options below for combination suggestions.  As always, have fun and if you come up with a great combination let me know!

Ingredients:

  • 2 cups sliced strawberries, fresh or frozen and defrosted
  • 4 tablespoons stevia, divided
  • 2 cups nonfat Greek yogurt
  • 1 teaspoons vanilla extract

Directions:

  1. Place the strawberries and 2 tablespoons stevia in a food processor and blend until smooth.
  2. Mix the yogurt, remaining stevia and vanilla extract in a bowl until well combined.
  3. Taste the strawberry and yogurt mixtures before adding to the popsicle molds and adjust sweetener if necessary.
  4. Spoon half of the strawberry mixture into each mold, then layer half of the yogurt mixture. Top each mold with the remaining strawberry mixture then the remaining yogurt mixture.  (Note:  You don’t have to layer, you can combine the strawberry and yogurt mixtures then spoon into the popsicle molds.  Layering will yield a slightly icy strawberry layer and a creamy yogurt layer, mixing the entire batch will result in the entire popsicle creamy. I layered because it’s purdy, entirely up to you!)
  5. Freeze until solid. Dip the molds in warm water for a few seconds before pulling out the popsicles.

popsicles_rotate

*Makes enough to fill an eight-popsicle mold.  If you don’t have popsicle molds, use paper cups and popsicle sticks and put on a baking sheet to freeze.

Options:

  • Strawberries and bananas
  • Blueberries
  • Watermelon
  • Peaches
  • Get really creative and choose some of the combinations from Unity’s May 6 nutrition article (http://inperfectunity.com/index.php/2016/05/06/week-four-drink-better-health/). Next time I’m going to try something adventurous.  Cucumber, watermelon and mint or lemon and blueberry or ginger?  Let me know what you try!

toby_popsicle

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