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Berry Rhubarb Mini Cheesecake Bites

Berry Rhubarb Mini Cheesecake Bites

Good things come in small sizes! Enjoy these inidividual mini cheesecake bites, bursting with berries and rhubarb, for under 200 calories!   More than a Pie Filling! We may recognize rhubarb as the perfect pairing for strawberries in pies and jams. Its natural tartness balances […]

Sauteed Radishes with Pesto and Chives

Sauteed Radishes with Pesto and Chives

A simple side dish in under 20 minutes! Try my new recipe for Sautéed Radishes with Pesto and Chives for this spring and summer!   Radiant Radishes   You may have seen radishes in salads or as a beautiful flower garnish at restaurants. Or, maybe […]

Basic Vegetable Frittata Muffins

Basic Vegetable Frittata Muffins

Try these protein-packed frittata muffins for your next brunch or meal prep for a busy week ahead in only 30 minutes!

 

Skipping breakfast due to a hectic work schedule? Or planning a summer brunch with friends? These vegetable frittata muffins are quick and guaranteed tasty! 

 

Have an egg-cellent start to your day!

These mini frittata muffins are just one example of a convenient and healthy on-the-go breakfast. Other great options include: overnight oats, whole grain toast with nut or seed butter, and a yogurt with fresh fruit to name a few. We all know skipping breakfast is a big no-no. Your hunger cues make you end up eating an excess of calories later. Who really wants to be “hangry” during the day anyway? For more on ways to include more healthy meals with less time, check out my previous post on meal prep with guest blogger, Stephanie Worth.

 

frittata muffins
Colorful swiss chard makes an excellent source of vitamins and minerals in these frittata muffins!

 

This frittata muffin recipe includes the ratio of eggs, milk, and cheese used in my first attempt at a frittata. In addition to the frittata base, I added cumin and onion powder. The recipe can easily be substituted with other favorite spices and vegetables. If you prefer a meat or other protein, like fish, or tofu, just make sure it is fully cooked prior to baking it in the frittata.  For even more on making an absolutely perfect frittata, check out The Kitchn’s post on How to Make a Frittata.

 

frittata muffins
Frittata muffins prior to baking

 

 

Make it a balanced meal

To make these frittatas a complete, balanced meal, I’d suggest adding the foods mentioned earlier, such as a piece of fresh fruit, yogurt, or toast.  Two muffins make one serving providing 175 calories and 11 grams of protein. For the picky eaters in your family, these muffins are an excellent treat for sneaking in extra vegetables. For those on-the-go, make them just before the busy school or work week. When stored properly in the refrigerator, they can be stored for up to 3 to 4 days. Want them for even longer? Store them securely wrapped in the freezer for up to 2 to 3 months.

I hope you enjoy these adorable mini frittata muffins for your next breakfast meal (and those few extra minutes in the morning!).

 

 

 

Basic Vegetable Frittata Muffins

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Yield: 12 frittata muffins

Serving Size: 2 frittata muffins

Basic Vegetable Frittata Muffins

These muffins can be stored in the refrigerator for up to three days or 3 months in the freezer. Due to the egg ingredients, do not leave the muffins out at room temperature for more than 2 hours.

Ingredients

  • 8 eggs (can replace with 2 egg whites for one egg)
  • 1/2 cup part skim mozzarella cheese, shredded
  • 1/4 cup lowfat milk (or dairy alternative)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 2 cups swiss chard, chopped, stems removed
  • 1 medium potato, diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Red pepper flakes, optional
  • Fresh parsley, chopped, optional

Instructions

  1. Preheat oven to 350 degrees Farenheit. Grease a 12 count muffin tin, set aside.
  2. In a large mixing bowl, whisk together the eggs with the milk, cheese, and seasonings. Set aside.
  3. In a large pan, heat olive oil on medium high heat. Add the potatoes and sautee for 3-5 minutes once the potatoes start to soften. Add the swiss chard to the pan and continue cooking for 2-3 minutes until the leaves are wilted. Turn off heat.
  4. Transfer the vegetable mix to the muffin pans and distribute evenly.
  5. Pour the egg batter over the vegetables and fill to the top.
  6. Gently transfer the muffin pan to the oven and bake for at least 20 minutes. Using a knife, pierce the center of the muffin to see if the muffins are done (pulling out a clean knife means they are ready).
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Creamy Peanut Butter Strawberry Chia Pudding

Creamy Peanut Butter Strawberry Chia Pudding

A new summer treat filled with healthy fats and protein! Try my new Strawberry Chia Pudding with a chocolate peanut butter topping!   I received free samples of the NuGo nutrition bars mentioned in this post. I was compensated for this blog post.   You could say […]

Healthy Lemonade with Berries and Lavender

Healthy Lemonade with Berries and Lavender

Summer is almost here and so are our busy schedules! Try this Healthy Lemonade with Berries and Lavender to de-stress and relax the mind!   With the warmer weather coming, this lavender lemonade will be your next favorite summer refreshment or cocktail! Read on to learn more about the […]

Tofu and Shrimp Skewers with Hummus Marinade

Tofu and Shrimp Skewers with Hummus Marinade

This all-time favorite dip is getting a makeover for grilling season! Try this new recipe for my Grilled Tofu and Shrimp Skewers with Hummus Marinade!

 

I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the con- test. I was not compensated for my time.

Share the goodness!

When it comes to hummus, many of us think of it as the delicious and creamy dip that it is. Served with pita bread, vegetables, and even pretzels, hummus has always been a snack favorite! And just in time for National Hummus Day this May 13th, why not try it as a marinade?

This all natural hummus by Sabra makes a great alternative to your favorite marinade. Instead of coating your favorite protein food in oil, replacing it with hummus will actually provide more plant based protein and fiber, thanks to chickpeas as the main ingredient. In fact, hummus packs in almost 10g protein per 1/2 cup serving in addition to 8 grams of fiber! Even better? Hummus is naturally lower in fat (compared to most cream dips) and provides heart healthy plant-based fats.

 

 

hummus marinade
Delicious Sabra hummus is about to become a marinade!

 

hummus marinade
You can never go wrong with the Classic hummus flavor!

 

For the hummus marinade…

In this recipe, I marinated the tofu cubes and shrimp in the hummus blend overnight. The Sabra hummus comes in many flavors, ranging from Roasted Red Pepper to a delicious Basil Pesto, however I ended up using the more subtle Classic and Roasted Garlic versions. Hummus is very thick for a marinade and if you prefer a thinner consistency, I would recommend mixing some of the hummus with plain yogurt or additional olive oil.  There are so many excellent choices for fresh herbs to mix in the hummus marinade, and the same goes for spices. Next time, I will have to try adding sumac or harissa in the marinade for a little more bite! The protein choices in this recipe are versatile too; if you are more of a chicken or steak fan then go for it!

Besides the ingredients, different cooking methods using the hummus marinade are also doable. Coating your favorite meat or tofu prior to baking or sauteing can also work here. The options are endless, and so are the reasons to include this plant based protein in your next meal!

 

hummus marinade
Tofu and shrimp coated in a hummus marinade

 

 

 

Hummus Marinated Tofu and Shrimp Skewers

Prep Time: 30 minutes

Total Time: 60 minutes

Hummus Marinated Tofu and Shrimp Skewers

Thanks to living in an apartment with no backyard, I used a grill pan for grilling these skewers. If you prefer a gas grill, make sure to heat the grill to medium heat for at least 15 minutes before cooking to allow the grill to heat up properly.

Ingredients

  • Hummus Marinade:
  • 1/2 cup Sabra Classic Hummus (or other flavors)
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 2 cloves garlic, minced
  • 1 tablespoon fresh parsley, finely chopped*
  • 1 tablespoon fresh chives, finely chopped
  • 1 tablespoon fresh cilantro, finely chopped
  • 1 14 ounce package extra firm tofu, cubed
  • 10-12 medium or large shrimp, previously frozen and thawed (can be raw or cooked)
  • Optional: Stir in 1-2 tablespoons of plain yogurt for a thinner consistency
  • Optional: Sliced peppers and mushrooms, or other vegetables of your choice for grilling.

Instructions

  1. In a medium bowl, mix together the hummus, garlic, olive oil, lemon juice, and fresh herbs until well combined. Set aside the hummus marinade.
  2. Coat the tofu evenly with the marinade and store in an airtight container. Place the marinated tofu in the refrigerator for at least 30 minutes (or up to several hours).
  3. Coat the shrimp with the remaining marinade and store in an airtight container. Place the dish in the refrigerator just like the tofu and keep chilled for at least 30 minutes to several hours.
  4. Once the tofu and shrimp are both ready for grilling, using the sharp end of the skewer, thread the skewer through the tofu and shrimp (and vegetables if using in this recipe).
  5. Using a grill pan, spray a non-stick cooking spray evenly on the pan prior to use. Heat on medium-high and grill the tofu and shrimp until browning, about 5-10 minutes while flipping over frequently for even grilling. If cooking with raw shrimp, make sure the shrimp is completely opaque and pink.

Notes

* The garlic and fresh herbs were finely chopped in a food processor prior to preparation. If preferred, finely chop the herbs and garlic by hand.

I kept the shrimp and tofu separate for the marinade to prevent food contamination and for vegetarians in my household.

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Roasted Fennel and Citrus Barley Salad

Roasted Fennel and Citrus Barley Salad

This light, yet hearty roasted fennel and barley salad paired with a citrus dressing will keep you feeling satisfied this spring season!

Healthy Spring Vegetable Lasagna

Healthy Spring Vegetable Lasagna

Put those nutritious vegetable scraps to good use this Earth Day! Try this Healthy Spring Vegetable Lasagna and learn more about ways to reduce food waste!   I am very happy to introduce you to a new colleague of mine in the food blogging world! Jenna Gorham, a […]

Creamy Spring Pea Guacamole

Creamy Spring Pea Guacamole

The warmer weather is here, and so is guacamole season! For a fresher taste this spring try this Creamy Spring Pea Guacamole!

 

I think we can all agree that guacamole is absolutely delicious! Is it the rich taste of avocado or creamy texture that makes it so tempting? And I am not sure about you, but it is quite difficult to stop eating it after just a few bites! To give this popular snack favorite a fresh update for spring, I added in green peas!

pea guacamole
Peas are great fresh or frozen in this green pea guacamole!

Give peas a chance

I could write a whole post about the nutritious benefits of avocados. But, the bad can outweigh the good if you eat too much of a nutritious food. The same goes for nuts, another heart-healthy fat. In a recommended serving size, these healthy fats provide benefits, but too much leads to excessive fat and calories. Just this past summer, the newest guidelines released by the FDA states that 1/3 of a medium avocado is a serving size. This one serving provides 11% of the Daily Value for fiber! Previously, 1/4 of an avocado was the recommended serving. Seeing how beneficial these unsaturated fats were making an impact on our health, the guidelines were changed. This made Registered Dietitians (including myself) very happy!

Keeping in mind that 1/3 of an avocado is a serving, it is easy to exceed these portions in guacamole. This peas in this guacamole blend add in protein and fiber (just like avocados), and cuts down the calorie content. One cup of green peas provides 7 g fiber, 8 grams of protein (almost twice the protein in an avocado serving), and 1/3 the calories compared to avocados.

 

pita chips
Freshly baked pita chips in under 10 minutes!

 

 

pea guacamole
The perfect dip!

In this pea guacamole recipe…

This dish works great as a dip with the suggested pita chips or even your favorite vegetables! With leftovers that were not out for more than two hours at room temperature, store in the refrigerator for up to three days or in the freezer for three months. This dip also works as an excellent sandwich spread or even as a pizza topping. If you prefer an alternative to the avocado, feel free to use an extra 1/2 cup of green peas and one or two tablespoons of olive oil to add a source of healthy fats.

 

 

Creamy Spring Pea Guacamole

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 6 servings

Creamy Spring Pea Guacamole

Ingredients

  • Green Pea Dip:
  • 1 medium ripe avocado, peeled and pit removed
  • 2 cups green peas (thawed if frozen)
  • Juice and zest of 1 lime
  • 1-2 scallions, chopped, stems removed
  • 3-4 cloves garlic, peeled
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • Crushed red pepper chili flakes for topping, optional
  • Pita Chips:
  • 3 large whole wheat pitas cut into wedges (about 8 wedges per pita loaf)
  • Drizzle of olive oil
  • salt and pepper to taste

Instructions

  1. Preheat the oven to 375 degrees Farenheit. Spread the pita wedges on a greased on non-stick baking sheet. Drizzle with olive oil and toss to coat. Sprinkle with salt and pepper to taste. Bake for 10-15 minutes or until crispy.
  2. While the pita chips are baking, combine all of the ingredients for the pea dip into a food processor. Pulse until all ingredients are blended and a creamy consistency is formed. Transfer to a bowl. Serve with the pita chips or your favorite vegetables as a fun snack or appetizer.

Notes

Each serving mentioned in the Nutrition Facts includes 4 pita wedges.

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Healthy Vegetarian Matzo Ball Soup

Healthy Vegetarian Matzo Ball Soup

For a healthy take on a traditional favorite this Passover, try this vegetarian matzo ball soup with inflammation-fighting turmeric and fresh dill! It turns out that matzo ball soup, one of the most traditional and simple dishes at Passover, is not so simple!  There are many […]


My Food Adventures

Healthy Spiced Zucchini Banana Bread

Healthy Spiced Zucchini Banana Bread

Two bread favorites are combined in this healthy treat spiced with hints of cardamom and cinnamon! Try this zucchini banana bread for a great make-ahead breakfast or post-workout snack!

We have all heard it before. When you have leftover ripened bananas make banana bread!  Well, what if you have an excess of both bananas and zucchini in your kitchen? To prevent food waste, I figured the two quick breads favorites could blend nicely together to make a zucchini banana bread. Could this be the new peanut butter and jelly, or rice and beans? Probably not, but I promise you it is delicious as a quick bread!

 

The Freezer is Your Friend

Since 2015, it is estimated that about 40% of food made in America is gone to waste. According to the National Resources Defense Council (NRDC), up to $120 worth of groceries is wasted per an average household of four in the United States.  If you account for all of these households across the nation, that’s billions of dollars in a year. The NRDC suggests freezing your leftovers within 3-4 days and fresh fruits and vegetables that show no signs of mold. Storing extra foods in the freezer can make it easy to forget it’s there. The NRDC recommends to keep your freezer organized and meals easily accessible.What’s more upsetting is that while we continue wasting food, we cannot forget that there are others having trouble accessing food.

zucchini banana bread
Leftover spiralized zucchini? Don’t let it go to waste!

Social Media is Not the Only Beauty Critic

What would you say if I told you that most produce is wasted because it is either deformed or just “ugly”? Sad, right? These produce items are rejected by retailers and most likely end up in a landfill. This leads to the food waste issue which then leads to environmental issues that we are all unfortunately aware of.

The Ugly Fruit and Vegetable Campaign, mentioned in a recent article by Food and Nutrition Magazine encourages consumers and retailers to buy this “ugly” produce. Retailers can sell the produce at a better value which is a win-win given it makes foods more affordable for consumers. We have all heard the saying that beauty is on the inside that counts. Well, this is true for the “ugly” produce. This campaign is trying to encourage customers that the nutrients are truly the same in both aesthetic and deformed food items.

Ugly Produce is Beautiful is another campaign trying to influence consumers and retailers to be less judgmental.  Sarah Phillips, a pioneer in the food industry, creates gorgeous images and recipes to make our society more aware of these easily rejected food items.

Besides these inspiring campaigns, there is even an app called Food For All that delivers leftover food from restaurants for a cheaper cost. College students, rejoice!

 

Zucchini Banana Bread for Breakfast or a Post-Workout Snack!

Whether it is breakfast, dessert, or a snack, this quick bread provides a good source of potassium, fiber, and carbohydrates. To make it more balanced and hunger-fighting, add a protein like one tablespoon of nut butter. Another option? Serve it with a 6oz serving of protein-rich yogurt (or a dairy alternative).  Adding in the recommended protein will benefit those hard-working muscles post exercise.

The zucchini banana bread recipe includes both whole white and whole wheat flour. If you prefer avoiding the white flour altogether, use 1 1/2 cups of whole wheat flour for the dry ingredients portion. Don’t miss out on the flax seed meal! It adds in beneficial omega 3’s and fiber to make this bread more nutrient dense than other baked goods. Did I mention that this bread only uses 1/3 cup of vegetable oil? Thanks to the nutritious zucchini and banana pulp, this bread is still just as soft as other versions. The warm flavors of cardamom, cinnamon, and allspice will make you forget that this is also refined sugar-free!

I would like to give a very special thanks to my mother-in-law. This recipe was created with her tremendous help and support. Not only is she a beautiful person inside and out she is also an incredible baker!

 

 

Healthy Spiced Zucchini Banana Bread

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Healthy Spiced Zucchini Banana Bread

Ingredients

  • 1 cup whole white flour*
  • 1/2 cup whole wheat flour
  • 1/4 cup flaxseed meal
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon allspice
  • 1/4 teaspoon cardamom
  • 1 teaspoon cinnamon
  • A pinch of salt
  • 3/4 to 1 cup banana, mashed (about 2 small bananas)
  • 1/2 cup maple syrup
  • 1/3 cup vegetable oil
  • 2 large eggs
  • 1 teaspoon pure vanilla extract
  • 1 cup grated zucchini (about one small zucchini)
  • 1/2 cup chopped walnuts, optional**

Instructions

  1. Preheat the oven to 350 degrees Farenheit.
  2. Mix all of the dry ingredients (not including the walnuts) in a large bowl and set aside.
  3. Whisk the wet ingredients and then combine with the dry.
  4. Stir in the zucchini and optional toppings, such as the walnuts, dried fruit, etc.
  5. Pour batter into a greased or non-stick loaf pan.
  6. Bake for 50-60 minutes using a clean knife or toothpick to test if it's done.

Notes

* If you prefer not to use white flour, use 1 1/2 cups of whole wheat flour for the total flour portion. **Optional toppings: dried fruits, nuts, coconut, chocolate chips

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Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, CO. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram, and Twitter.