FALL FRITTATA
I was honored to perform the marriage ceremony for my friends Nathan and Katie. Both runners, both foodies, their home is filled not only with love, but with the sweet and savory smells of the delectable dishes they create daily. You can read more about the meals they create at Katie’s blog, LivingTheKatieWay.com. Meanwhile, the savory flavors of this frittata are perfect for a fall meal (or any time of year!) when paired with a salad of arugula and sliced almonds tossed with lemon juice and extra virgin olive oil. SERVES 4
1 teaspoon coconut oil (more if not using a nonstick or cast-iron pan)
1 medium onion, sliced
1 bulb fennel, sliced
1 to 2 cloves garlic, minced
7 pasture-raised eggs
2 tablespoons vegetable broth or water
1 teaspoon salt
10 to 12 fresh sage leaves
Tip: Use a well-seasoned cast-iron skillet to make a frittata without leaving a mess behind!
1. Preheat the oven’s broiler.
2. Heat the coconut oil in a medium oven-safe pan over low heat.
3. Add the onion and cook for about 5 minutes, until the onion begins to soften.
4. Add the fennel and garlic. Continue to cook over low heat, stirring occasionally, until the onion begins to caramelize.
5. In a medium bowl, whisk the eggs then combine them with the broth and salt.
6. As the onions begin to caramelize, spread the onion, fennel and garlic evenly across the bottom of the pan.
7. Gently pour the egg mixture over the vegetables, then scatter sage leaves across the pan.
8. Cook on the stovetop over low heat, using a spatula to loosen the egg from the sides of the pan, until the sides begin to look set, about 2 to 3 minutes.
9. Place the pan under the broiler and broil until the egg is set, about 5 minutes.
SERVING IDEAS
Up the nutrient level by adding fresh spinach or any leafy green.
Change up the vegetables—red bell peppers, mushrooms, asparagus, eggplant…Seriously, what doesn’t go with egg?
Add 1/4 to 1/2 cup of well-rinsed black beans for a protein boost.
Eat for breakfast, lunch, dinner, or a snack.
If you eat fish, pair this with smoked salmon or any type of baked fish for a protein-packed meal.
BREAKFAST QUICHE
This is a great staple to have in the refrigerator when you’re in a rush. It freezes well in individual serving sizes. SERVES 4
8 pasture-raised eggs
1 teaspoon salt
2 teaspoons pepper
1/2 large onion, diced
2 medium zucchini, chopped
1 medium head broccoli, chopped
1. Preheat oven to 350°F.
2. Spray an 8 × 8-inch square pan or 9-inch pie dish with coconut oil or olive oil cooking spray.
3. In a medium bowl, whisk the eggs, salt, and pepper.
4. Stir in the chopped vegetables and stir to combine.
5. Pour the contents of the bowl into the baking dish and bake for 25 to 30 minutes, or until the eggs are set. Remove from the heat and let sit for 5 minutes before serving.
SERVING IDEAS
Pour the quiche into a sprayed muffin pan for easy individual servings.
Have your way with vegetables. Try a spinach-asparagus combo, a mushroom-red pepper quiche, or a Mexican-inspired tomato and black olive creation.
Quiche pairs beautifully with a salad or a grilled portobello mushroom for a light yet filling meal.
Quiche and half a baked sweet potato are an excellent recovery meal after a hard cardio session.
VEGGIE-EGG MUFFINS
I love these muffins as a quick go-to snack. They’re also ideal food-on-the-go. Double the recipe and freeze the muffins and you’ll have protein goodness at your fingertips any time you need it. Frozen spinach and vegetables work great here. Just thaw them out first. For the spinach, be sure to wring out excess water or else the muffins will be gloppy. MAKES 12 MUFFINS OR 6 SERVINGS
8 pasture-raised eggs
2 cups diced veggies of your choice (red or green pepper, yellow or red onion, mushrooms, asparagus, broccoli, spinach, kale, etc.
1/4 teaspoon salt (optional)
1/4 teaspoon black pepper
1 to 2 tablespoons water
1. Preheat the oven to 350°F.
2. Spray a muffin pan with coconut or olive oil cooking spray.
3. In a medium bowl, whisk the eggs, then add in all the vegetables and the salt, pepper, and water. Stir to make sure all vegetables are evenly coated. It’s okay to add a little more water if the mixture seems too thick or not liquid enough to coat all the vegetables.
4. Fill each muffin cup three-quarters full with the egg-veggie mixture.
5. Bake for about 20 minutes, until a toothpick inserted into the center of a muffin comes out clean.
SERVING IDEAS
Serve between halves of a red bell pepper with baby spinach for a lunchtime sandwich.
Spice the muffins up with a dash of hot sauce or some chilies added in before baking.
Make Mediterranean-inspired muffins with sun-dried tomatoes, black olives, and a tiny bit of feta cheese.