Caramelized Onion & Potato Frittata

$1.56 total / $0.39 per serving

This meal utilizes several staple foods to make something out of nothing. It came about just like that. I didn't think we had anything to eat and the weather wasn't too great to run to the store, so I had to improvise. I'm glad I did because this super simple frittata is delicious and easy to make.

Nutritional Highlight: Eggs. Eggs often get a bad rap for their cholesterol content. Truth is, research indicates that eating eggs does not lead to heart disease. In fact, one Harvard study shows eating eggs may help reduce your risk for heart disease due to the protein content among other nutrients like Vitamins D and B-12, folate and riboflavin. So don't be afraid to eat the entire egg; yolks carry most of the additional nutrient content beyond protein. However, if you are someone already diagnosed with heart disease, it is smart to avoid any food with a substantial amount of cholesterol.

Caramelized Onion & Potato Frittata  (serves 4)

1/4 cup 1% milk
6 large eggs
1/4 cup parmesan
1 yellow onion, sliced into half moons
2 small potatoes, peeled and sliced into coins
vegetable oil

Spray a small saucepan with cooking spray. Caramelize onions in the small saucepan over medium-high heat, stirring frequently. Reduce heat to medium-low once onions start to brown and let them cook until they are a richer color of brown.

Meanwhile, pour approximately 2 tbsp vegetable oil in a large saucepan. Line with cut potatoes in a single layer. Season with salt and pepper. Cook for about 7 minutes on medium-high heat until golden. Flip and repeat. Once golden on both sides, transfer potatoes to a plate lined with a paper towel.

Whisk together the first 3 ingredients in a small bowl. Line pan again with cooked potatoes, top with caramelized onions. Add egg mixture. Cook for about 2 minutes until the egg mixture thickens. Finish off in the oven for approximately 15 minutes until eggs are set. 

****Don’t forget the pan has been in the oven; keep the handle towards the back of the stove once removed****

Nutritional Analysis:

Per serving: 223 calories, 9.6g fat (3.8g saturated, 1.2g polyunsaturated, 3.6g monounsaturated), 19.6g carbohydrate, 15.1g protein. Extremely high in Vitamins B-12 and B-6, Calcium, Phosphorus, Riboflavin, and Selenium. Very high in Vitamins A and C, Folate, Iron, and Pantothenic Acid. Also high in Vitamin D, Copper, Magnesium, Manganese, Niacin, Thiamin and Zinc.

Frittata Florentine

$3.03 total / $0.76 per serving

Nutritional Highlight: Part-Skim Ricotta Cheese. High in calcium and selenium, ricotta cheese helps build your bones and protects your body from free radicals. Choosing the part-skim variety will reduce your saturated fat intake while still allowing you to benefit from the complete protein, vitamins, and minerals.

Frittata Florentine (serves 4)

¼ cup 1% milk

6 large eggs

¾ cup part-skim ricotta

¼ cup swiss

4 strips bacon

3 small potatoes, peeled and cut into coins

3 handfuls fresh spinach

vegetable oil

Place bacon on a baking sheet, lined with foil, place sheet in a cold oven. Turn oven to 400 degrees. Set a timer for 17 minutes; check bacon. Once cooked to your preference, let cool. Stack each strip on top of the other and chop into pieces. Leave oven hot.

Meanwhile, pour approximately 2 tbsp vegetable oil in a large saucepan. Line with cut potatoes in a single layer. Season with salt and pepper. Cook for about 7 minutes on medium-high heat until golden. Flip and repeat. Once golden on both sides, transfer potatoes to a plate lined with a paper towel. Wilt spinach in the same pan using leftover oil. Remove spinach once wilted.

Whisk together the first 4 ingredients in a small bowl. Line pan again with cooked potatoes, top with spinach. Add egg mixture. Top with bacon. Cook for about 2 minutes until the egg mixture thickens. Finish off in the oven for approximately 15 minutes until eggs are set. ****Don’t forget the pan has been in the oven; keep the handle towards the back of the stove once removed**** (I speak from experience!)

Nutritional Analysis:

Per Serving: 404 calories, 20.4g fat (9.2g saturated, 1.7g polyunsaturated, 5.7g monounsaturated), 27.8g carbohydrate, 27.5g protein. Extremely high in Vitamins A, B-12, B-6, C, Calcium, Folate, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Riboflavin, Selenium, and Zinc. Very high in Vitamin D, Copper, and Thiamin. High in Vitamin E and Niacin.

Nectarine Muffins

$3.03 total / $0.26 per muffin

Summer is such a wonderful time for so many different things, but one of my favorites is all of the summer harvesting of berries and other tasty fruits that only ripen in the summer heat. There is nothing better than when I can finally get my hands on some nectarines! I love them so much. There is one thing about them though... Once they ripen, you have a small window of sweet tangy deliciousness before they start to bruise and go bad. Don't stress out too much. I came up with a recipe to make use of those nectarines that have seen better days. If there is nothing better than a ripe nectarine then there is nothing worse than having to throw out several that went bad before I knew it!

Nutritional Highlight: Nectarines. Foods that are brightly colored in red, orange and yellow (plant foods...sorry, cheetos don't count!!! :D) have a wonderful nutrient called Beta-Carotene, which is very important in human health. Beta-Carotene helps the body to produce Vitamin A, which is crucial in maintaining function of the immune system as well as your sight. Another important nutrient found in nectarines is lutein, an antioxidant that helps protect the body from damage to the skin and eyes through fighting free radicals in the body.

Nectarine Muffins (makes 12 muffins)

1 1/2 cups flour
3/4 cups sugar
1/2 tsp salt
2 tsp baking powder
1 Tbsp brown sugar
1 tsp cinnamon
1/4 tsp nutmeg
1 Tbsp vanilla
1/3 cup vegetable oil
1/3 cup milk
2 eggs
3 ripe nectarines, pitted and diced (cut out bruised spots, if needed)


Preheat the oven to 375°; grease your muffin pan.

In a mixer or large bowl, combine all ingredients except fruit. Mix well. Fold in diced fruit.

Fill muffin tins with 1/4 cup scoop of batter. Sprinkle tops with brown sugar.

Bake 18 - 20 minutes.

If you can, let them cool. Enjoy!

(These are best right after you bake them. If you need to store them overnight, the fruit may cause them to get soggy. They are still delicious but the texture is changed somewhat.)


                  

Nutritional Analysis:

Per 1 muffin serving: 203 calories, 7.2g fat (.8 saturated, 2g polyunsaturated, 3.8g monounsaturated), 32.5g carbohydrates, 3.6g protein. High in Vitamin E, Calcium, Folate, Iron, Manganese, Niacin, Phosphorus, Riboflavin, Selenium, and Thiamin.

'Happy Wife, Happy Life' Eggs

$1.81 total / $0.91 per serving

Can I tell you something? I have the best husband. Fact.

Ok, Ok. I'm sure those of you who are married have pretty great husbands too. :)

Anyway, as usual, my morning was a little crazy due to assignment deadlines, class today and plans to meet with our House Church tonight. My husband and I sat down and had a little 'think tank' session on organizing our time so that I could get all of my activities done today without being completely overwhelmed and we could still spend time together.

As I sit in our office completing my first assignment, I hear Jake hustling and bustling in the kitchen. A little while later as I am typing away on our computer, he comes in and announces that breakfast is served. That was sweet enough. Seriously, I don't know how many times I've rushed off to campus and been famished by 2:00 because I forgot to leave time to eat! Well, Jake to the rescue. Not only did he make me breakfast, he made me the most delicious breakfast I've had in ages. Crushed it.

Nutritional Highlight: Steaming. By steaming the vegetables after the eggs are cooked you can maximize your nutrient intake. Instead of sautéing the vegetables on a high heat first, which can destroy heat-sensitive nutrients like Vitamin C and Folate, steaming retains the crisp texture of the vegetables while also preserving nutrients.  

Look at all of that yum!

'Happy Wife, Happy Life' Eggs  (serves 2)

5 Eggs
4 strips Bacon, sliced into 1 in. pieces
1 quarter of a Red Bell Pepper
1 quarter of a Yellow Bell Pepper
3 Green Onions, diced
2 Garlic cloves, minced
1/2 cup Cheddar Cheese, grated
1/2 tsp Red Pepper Flakes

Brown the bacon over medium-high heat until slightly crisp. Drain off the fat and add the garlic, cook until fragrant - about 1 minute. Add eggs to the skillet. Scramble the eggs in the pan until almost cooked through. Add in the red pepper flakes and vegetables. Reduce heat and and cover to let vegetables steam - about 5 minutes. Add the cheddar cheese and mix well. Turn up the heat slightly while mixing occasionally to melt the cheese.

Plate up and enjoy!!!

Nutritional Analysis:

Per serving: 375 calories, 28g fat, 4.7g carbohydrates, 26.6g protein and over 15% daily value of Vitamin A, Vitamin B-12, Vitamin B-6, Vitamin C, Vitamin D, Calcium, Folate, Phosphorus, Riboflavin  and Zinc

Eggs a la Jess

$0.73 total

This is my go-to summer breakfast whenever I have pesto available. I can't get enough of it! This stuff is seriously tasty and will keep you full until lunch time rolls around. Not only is the breakfast incredibly delicious, it is also super fast. I can make this in less than 5 minutes so it is great for mornings where you are rushing off to a long day at school or work.

Nutritional Highlight: Eggs. Eating an egg is a great way to start the day due to the protein content, the variety of vitamins and minerals offered among other health benefits. While many foods are fortified with Vitamin D, eggs are one of only a few foods that contain Vitamin D naturally. The egg yolk contains many of the nutritional benefits contained in the egg including fatty acids and choline. Choline is a nutrient that is also found in breast milk; it supports brain development when we are babies and also keeps our brain healthy as we age.  

Eggs a la Jess (serves 1)

1 Egg
2-3 Tomato Slices
1 Whole Grain Toast
2 Tbsp Pesto

Heat a skillet on medium heat and spray with nonstick cooking spray. Cook the egg to your liking. (My preference is sunny side up or over easy.) Meanwhile, toast your bread. When your toast is ready, spread the pesto over the top. Then layer with tomato. When the egg is ready, place it on top and season with salt and pepper.  Voila! Finito!

Nutritional Analysis:

Per serving: 308 calories, 16.9g fat, 27.1g carbohydrates, 13.8g protein and over 15% daily value of Vitamin A, Folate, Manganese, Phosphorus, Riboflavin and Selenium

Individual 'Baked' Apple Oatmeal

$1.07 total

Oatmeal is one of my favorite breakfasts in the winter because it warms me up instantly. It is also one of those meals that everyone makes their own special way. I like my oatmeal pretty thin and my husband likes his really thick. So, I decided to give baked oatmeal a try. Baked oatmeal comes out with more of a structure than regular oatmeal so that you can even cut it into bars. We both loved it. I, however, didn't love baking oatmeal for 30-45 minutes when it usually took me less than 5 minutes to make it the other way. That's when I came up with this recipe. You can still have the baked oatmeal taste and texture without wasting time in the kitchen! This recipe also happens to be packed with protein to help you get through your morning and keep you full until lunch time.

Nutritional Highlight: Oats. Research has shown that oats support heart health and can even help lower cholesterol when eaten daily. Oats are high in dietary fiber, which make them a valuable component in your diet if you are trying to lose weight. If you have a gluten sensitivity, oats can add more nutritional value to your diet as well. Overall, oats are one of the best breakfast foods you can eat.

'Baked' Apple Oatmeal  (serves 1)

1/2 cup Quick Cooking Oats
1 Egg
1/2 Apple, diced with skin on
1/4 cup Milk
1 Tbsp Brown Sugar
1 Tbsp Honey
1/2 tsp Cinnamon

In a microwave safe bowl, mix together the oats, egg, brown sugar, honey and cinnamon. Add the milk and stir until incorporated. Now mix in the chopped apple. Cook in the microwave for 2 minutes 30 seconds and let rest for 1 minute. Take out of the microwave add anything you would like to your preference. Enjoy!

Nutritional Analysis:

Per serving: 456 calories, 8.5g fat, 96.3g carbohydrates, 16.3g protein and over 15% daily value of vitamin D, calcium, iron, phosphorus and riboflavin

Cinnamon Apple Waffles

$3.39 total / $.42 per serving

I can honestly say this recipe changed my day for the better! Not only because it is delicious but because it also gave me the opportunity to help someone. I was thinking up what I wanted to make this morning and I had everything I needed for some tasty cinnamon apple waffles. Sounds delicious, right? Alas, for some reason, I felt like I just had to have some apple cider to put in the batter. I mean, I HAD to have it!

So I ran to the new Trader Joe's that just opened and scored a 64oz bottle for $2.99. I bought my precious apple cider and I got in the car, turned up the heat because it was 25 degrees and snowing outside, and started to drive home. As I exited the parking lot, I saw a man that I have become familiar with over the last year. I see this man almost every day on my way to the University; he is homeless and he was wearing only a hooded sweatshirt and jeans. I am immediately struck with a feeling of relief because it has been a while since he has been on his usual corner, I was worried he had died. Then, I realize that he has probably been standing in the snow for hours. I cried the whole way home; I couldn't help it. I was overcome by the obvious need that he had while I was fixating on 'needing' apple cider for my waffles!

So when I got home, I asked my husband through tears how we could help. We rummaged through the house and gathered up some cold weather gear. I decided that our breakfast could wait so that I could heat up some of the Scalloped Potato and Ham Chowder from our dinner the night before. We got everything together and went on our way to provide some sort of warmth for a homeless man on this snowy freezing day. Turns out, that homeless man's name is Bill. When my husband asked him how old he was, he smiled and said that he will be turning 62 on Thursday. As he ate the food that we brought him, he began to tell us his hopes of being off the streets at the new year. Turning 62 means that Bill will qualify for Social Security and get to the top of the list for housing. He realized that he would be penalized for not waiting until he was 65 to receive SS but he also said that he didn't know if he'd make it that long either. Bill was just released from the hospital after being treated for severe pneumonia.

I didn't anticipate when I woke up how much of an impact today would have on me. I feel truly blessed to have gotten the chance to finally talk with Bill and hear his story. When my husband and I got home, he asked me if I had read Bill's sign. I had taken a glimpse of it but hadn't read it the whole way through. He told me the sign read "Help the homeless." The simple fact that Bill had not just been concerned about himself but also other homeless people really struck a chord with Jake. He felt encouraged to keep giving and to tell others about this story. The Christmas season is upon us and many feel more generous this time of year. I hope that through reading this story, you can find something that you can give to someone in need. Whether it is your food or simply your conversation, someone can be blessed by your outreach of kindess and you can too. I know that this recipe will now hold a place close to my heart for that very reason.

Nutritional Highlight: Apples. Leaving the skins on the apples is very important for nutritional purposes. The skins are full of dietary fiber, phytochemicals (which are naturally found in plant foods and help prevent diseases like cancer) and other trace minerals and nutrients. 

Cinnamon Apple Waffles
(Serves 6-8)

2 Eggs
2 Cups Flour
1 3/4 Cups Apple Cider (or milk)
1/2 Cup Vegetable Oil
1 Tbsp Brown Sugar
1 Tbsp Cinnamon
4 tsp Baking Powder
1/4 tsp Salt
1/2 tsp Nutmeg


Apple Syrup

2 Apples, cored and chopped
1/2 Cup Sugar
4 Tbsp Water
4 Tbsp Honey
2 tsp Cinnamon

Preheat your waffle iron. For the waffles, beat eggs in a large bowl until fluffy. Beat in all other ingredients just until the batter is smooth.

In between cooking the waffles or while someone else is manning the waffle iron, grab a small saucepan. Mix all ingredients for the syrup over medium-high heat until it begins to boil. Reduce the heat to medium-low and let simmer for 7-10 minutes. Stir the syrup occasionally to make sure the sugar doesn't burn. When you have your desired consistency, remove from the heat.

Prepare your waffles however you wish (my husband likes tons of butter, me not so much!) and then top with syrup. Enjoy!

Nutritional Analysis:

Waffles: 294 calories, 15.3g fat, 35.4g carbohydrates, 4.8g protein, over 15% daily value of calcium, manganese, selenium and thiamin

Syrup: 134 calories, 0g fat, 35.8g carbohydrates, 0g protein