Happy Thanksgiving Eve! In the words of The Recipe Redux “The Holiday feast season is upon us. But there’s lots of room on the table for brightly-colored, nutritious foods. Show us your sweet or savory, naturally-colored/naturally-dyed holiday fare.”
My Slow Cooker Frittata is less “holiday fare” and more “get through the holidays by staying nourished” because it all begins this week with Thanksgiving – a favorite holiday for many. This holiday marks the beginning of even busier schedules (if that is possible), longer to-do lists, dinner and cocktail parties with family, friends and co-workers, or… several weeks full of opportunities for your healthy eating plan to be derailed. Eating too much during the holidays isn’t the only issue, but not eating well during more stressful times can easily result in your getting sick, feeling exhausted or even a bit depressed if you allow yourself to get run down. The fact that it’s also flu season makes it even more important to pay attention to your day-to-day eating.
My best tip? Start your day with protein and fiber. It works because it sets you up for making better choices the rest of the day. Eating protein in the morning helps to stabilize blood sugars throughout the day which helps you make better choices at lunch, during the mid-afternoon energy slump and at dinner. Add vegetables to the mix and with all those additional vitamins, minerals and fiber, it’s a win-win.This recipe is so incredibly easy because you can use whatever you have on hand. Chop and saute, steam or nuke any of your favorite vegetables, whip together some eggs, egg whites or some combination thereof, add a little cheese (if you want), throw it in the slow cooker and in 90 minutes you’ve got breakfast, brunch, lunch or a nutritious mid-afternoon snack. That’s it! So easy, so satisfying. I will admit that on my busiest days, I eat this for lunch. Cold. Don’t judge. 😉I added a few sliced radishes on top for even more color, fiber and flavor. The vegetables you use are up to you, but the more variety the better! This season, remember to take care of yourself because There’s No Place Like Health. 🙂
Slow Cooker Vegetable Frittata
- 2 cups of beaten eggs (10 large eggs or 5 large eggs plus 7 egg whites)
- 1/3 cup lowfat milk (I used unsweetened almond milk)
- 2 cups of chopped, sauteed or steamed vegetables (I used broccoli, shiitake mushroom, cauliflower, and carrot)
- 1/3 cup grated or crumbled cheese of choice (I used Feta cheese)
- 1/4 tsp. kosher or sea salt
- 1/4 tsp. ground black pepper
- Cooking spray
- 2 sliced radishes or scallions
- Spray ceramic insert of slow cooker with cooking spray.
- Spread cooked and cooled vegetables into slow cooker.
- In a large bowl, whisk together eggs or (eggs and egg whites) with milk until well blended. Gently stir in cheese.
- Pour egg mixture over vegetables.
- Set slow cooker on HIGH for 90 minutes. (Slow cookers' temperatures vary. If the center of the frittata is still a bit runny at the end of 90 minutes, turn to WARM for an additional 30 minutes).
- Using a spatula, remove Frittata from slow cooker. Top with sliced radishes or chopped scallions/green onions.
- Serve immediately, or refrigerate.
It’s the last official day of summer, but despite the multiple 85° days in the forecast, the Fall season’s lifestyle began several weeks ago. I’ve never been one to rue the end of summer. As the days sadly get shorter, I revel in the crisper air, the beauty of the changing leaves and gloriously sunny blue skies. I love the fun, social energy of tailgating and football games, and perhaps most of all, anticipating my return to my favorite place on Earth: Canyon Ranch, Tucson…which is the epitome of a soul and spirit-rejuvenator. (Pssst: it’s not too late to join me there next month! 😉
Admittedly, however, September is also an extremely busy time which is why I think this month’s Recipe Redux theme: Sheet Pan Dinners is so timely. Throwing together healthy ingredients – especially the end-of-summer garden bounty – and roasting on a sheet pan couldn’t be easier. You barely even need a recipe (my favorite way to cook) and clean-up is a breeze.
My sister’s first real summer gardening experience was wildly successful producing bumper crops of shishito peppers, baby eggplant and tomatoes. Oh and the cucumbers – how could I forget the cucumbers? They were “over” a few weeks ago but the eggplant and tomatoes continue to rage on. No complaints here. Roasting tomatoes to their most delicious, carmelized potential, requires a bit more time than this sheet pan meal takes which is why I recommend either roasting the tomatoes in advance or roasting them while you’re preparing the chicken and other vegetables. When they’re about half way done you can add the rest of the ingredients to the pan.If you’re thinking that this looks like a “family size” meal and too much for just one or two people, you’re right…and also lucky because you’ve cooked only once but have a high fiber and protein lunch to-go for at least the next day or two. A win-win. Keep in mind that pretty much any vegetables will work here. Use your imagination, or whatever is in your fridge.
Be sure to scroll down and check out my fellow Reduxers Sheet Pan creations. There’s (at least!) one to fit every eating style!
Easy Fall Vegetable and Chicken Sheet Pan Dinner
- 2 large, organic chicken breasts
- 1 clove garlic
- 2 T. lemon zest
- 2 T. fresh Tarragon, chopped
- 1/4 c. lemon juice
- 2 T. olive oil
- 4-5 medium tomatoes, washed, trimmed and cut into wedges
- 3-4 baby eggplant or 1 medium-large eggplant
- 2-3 cups Brussels sprouts
- 2 cups sliced mushrooms (I used shiitake)
- Olive oil spray
- Kosher or Sea Salt and freshly ground Pepper
- Preheat oven to 350°
- Line a sheet pan with aluminum foil and spray with cooking spray or olive oil. Place tomato wedges on foil, spray with olive oil then sprinkle with salt and pepper.
- Roast for 30 minutes.
- While tomatoes are roasting, cut chicken breasts into large bite-sized pieces.
- In a medium bowl combine olive oil, lemon juice, lemon zest, garlic, tarragon and 1/2 tsp each salt and pepper. Add chicken pieces and stir to thoroughly coat pieces. Set aside.
- Wash mushrooms and pat dry with a paper towel.
- Wash and trim eggplant and cut into large bite-size pieces.
- Wash, trim and halve Brussels Sprouts
- After tomatoes have roasted at least 30 minutes, remove from oven and increase temp. to 425°
- Using a spatula, push tomatoes to one end of the pan.
- Add each vegetable -separately- in rows to the sheet pan. Put the mushrooms in the middle, and ideally, the Brussels sprouts (or the firmest vegetable you're using) at the end.
- Lightly spray vegetables only with Olive oil.
- Return pan to oven and roast for 30 minutes or until chicken pieces are cooked through and Brussel Sprouts are softened, yet becoming crispy on the edges.
- Serve immediately or allow to cool before storing in containers in the fridge for your easy-peazy, healthy to-go lunch tomorrow...or both 😉
Disclosure: I received free samples of NEW SPLENDA® Naturals Sugar & Stevia Blend. By posting this recipe I am entering a recipe contest sponsored by SPLENDA® Sweeteners and am eligible to win prizes associated with the contest. I was not compensated for my time.
Have I mentioned that I am not a baker? Creating this recipe reinforced that notion and seriously heightened my respect for my fellow dietitian food bloggers who are recipe creators and bakers. Its no easy feat and my hat’s off to those who do it on a regular basis. So be sure to also scroll to the bottom of this post and check out my fellow Recipe Reduxer’s efforts in creating Celebration-themed healthier recipes using NEW SPLENDA® Naturals Sugar & Stevia Blend .
What’s really great about the new SPLENDA® Naturals Sugar & Stevia Sweetener Blend is that not only is it made from only 2 non-GMO ingredients (sugar and stevia) and therefore has 50% fewer calories than sugar, but it also tastes great with no bitter aftertaste like many stevia products.
I had to go with something meringue because what says “celebrate” more than meringue? (Think: Baked Alaska) Last month we celebrated my mom’s birthday with her (albeit untraditional) favorite- lemon meringue pie which, unlike this pie, is baked. The SPLENDA® Naturals Sugar & Stevia Sweetener Blend holds up to heat and can be substituted for sugar in all of your baking needs.
A no-bake pie with meringue is admittedly also a little untraditional. I made the pie first, baked the meringue alone on a Silpat® baking sheet, and simply topped it with the meringue. You can also use parchment paper which gives you the ease of knowing exactly how large your pie plate is and meringue should be (by drawing on it). Either way works.
I refrained from calling this pie an updated, healthier “Fluffernutter Pie” for fear of rendering memories of elementary school bag lunches wrought with refined flour, high fructose corn syrup and partially hydrogenated fats. But rest-assured, it will satisfy the peanut butter and marshmallow (sort of) lover in anyone. 🙂
Peanut Butter Meringue Pie
- Preheat oven to 325°
- On a Silpat® or parchment paper, invert a 9" pie plate and mark 4 - 6 indications just outside the edges of the pie plate (use erasable marker or place small pieces of tape). Set aside.
- Place half of the graham crackers in the bowl of a food processor and process to a fine crumb. Remove crumbs and place in medium bowl. Process the other half of the crackers, and add to bowl. Stir in 1 tablespoon SPLENDA® Naturals Sugar & Stevia Blend.
- Stir in melted butter until thoroughly combined.
- Press into a 9 inch pie plate, evenly covering bottom and sides.
- Bake for 10 minutes, remove from oven and allow to cool.
- In a large bowl, with an electric mixer beat the peanut butter, yogurt, 2 T vanilla extract, SPLENDA® Naturals Sugar & Stevia Blend (3 T) and salt (everything for the peanut butter pie filling except the milk) until well combined.
- Add milk -one tablespoon at a time- until you achieve a creamy consistency. The consistency will vary depending on the brand of peanut butter used. *Use more tablespoons of milk with a firmer, more solid peanut butter, less with a runnier, more liquid peanut butter. The pudding will thicken with refrigeration.
- Spoon peanut butter mixture into crust, cover and refrigerate at least two hours or overnight.
- In a large bowl, with an electric mixer, beat the egg whites until foamy.
- Add cream of tarter and vanilla extract, mix well.
- One tablespoon at a time, add SPLENDA® Naturals Sugar & Stevia Blend. Continue adding and mixing until whites form stiff peaks.
- Spoon meringue onto Silpat® or parchment paper placed on a baking sheet creating a 9" circle. Create peaks and valleys using a spatula knife, if desired. (Remove marker or tape pieces before baking.)
- Bake meringue for 10 minutes. DO NOT OVERBAKE. Meringue should have a light/soft -not crisp- consistency.
- Remove from oven and allow to cool 5 minutes.
- Slide meringue from Silpat® or parchment and place on top of pie.
- Serve within 1 hour or store in refrigerator, loosely covered.
It’s hot outside. Like, really hot. A
thousand hundred degrees hot.
So for obvious reasons, the theme for this month’s Recipe Redux is: “Whether you go slow or fast, just don’t turn on the oven. Show us how to keep the kitchen cool by using one of these appliances: Slow cooker, instant pot, pressure cooker.”
At first, I couldn’t wrap my brain around this challenge because I’ve always associated those appliances with “comfort food” …the kind of heart and soul-warming meals that we’re none too eager to eat over the late fall, winter and chilly spring months, but that take a back seat during the lazy, hazy dog days of summer. Regardless of the calendar, however, busy schedules don’t take much of a vacation, and neither should eating well.
Here I took advantage of the summer produce approaching bumper crop proportions (i.e. zucchini, eggplant and yellow squash) and the convenience of a “set it and forget it” appliance (the slow cooker) and made a spicy, rich, yet somehow light curry. I made the peanut sauce a few days ago and used it in a spiralized zucchini (“Zoodle”) dish. Two days later I took it to a party to accompany grilled chicken skewers and used the remaining to whip up this easy-peasy curry. This peanut sauce is so delicious I almost want to bath in it. Almost. You can serve this curry on any type of starch or grain you like, but to keep it really carb and calorie-friendly, I suggest cauliflower rice. You can buy cauliflower already “riced” at most grocery stores, or save some money and use the method I use to make my cauliflower pizza crust... repurposing at its finest.
Vegan dishes aren’t always associated with the terms rich and satisfying, but I can assure you this is, making it worthy of keeping in your menu rotation all year round. Enjoy! 🙂
(Be sure to click below to check out many, many more delicious creations from my fellow Recipe Reduxers!)
Slow Cooker Summer Harvest Curry
For the Peanut Sauce
- 2 cups creamy peanut butter (Natural, with no hydrogenated oils)
- 1 (15 ounce) can lite coconut milk
- 1/2 cup water
- 1/4 c. fresh lime juice
- 1/4 c. lite soy sauce or tamari sauce
- 2 T. fresh ginger root (or ginger juice)
- 2 cloves garlic
- 2 T. hot sauce
For the Curry
- 3 cups zucchini, chopped
- 2 cups yellow squash, chopped
- 2 cups eggplant, chopped
- 3/4 cup yellow or sweet onion, chopped
- 2 garlic cloves
- 1 cup lite coconut milk
- 1 (15 ounce) can garbanzo beans, drained
- 1 (10 ounce) can diced tomatoes, drained (for an extra kick, I used diced tomatoes with green chilis)
- 2 tsp. garam masala
- 2 tsp. curry powder
- Garnish: chopped basil or cilantro
- To prepare the peanut sauce, place all ingredients (peanut butter through hot sauce) in a high speed blender and blend until creamy. Set aside.
- Spray the removable server of your slow cooker with cooking spray.
- Place onions and garlic in a food processor and process until fine.
- Place onion/garlic mixture in slow cooker and add vegetables, beans, tomatoes, coconut milk and spices. Stir to combine.
- Pour 1 cup peanut sauce over mixture and stir to combine.
- Set slow cooker on high for 2 - 3 hours or low for 4 - 5 hours.
- Ladle over warm cauliflower rice (or starch of choice).
- Garnish with basil or cilantro and serve.
When many of my clients tell me they’ve eaten pizza, it almost sounds like a confession, like they’re reporting committing a crime against humanity. But pizza can definitely be part of a healthy diet – even if you have weight loss goals. With a few tweaks, you can have your pizza and eat it, too. No confession necessary.
One potential tweak is the crust. While I agree that nothing beats a good wood fired pizza crust, what’s better than knowing you’re packing in some major nutrition while eating pizza? Cruciferous vegetables (like kale, broccoli, cauliflower, radishes and Brussels sprouts just to name a few) contain some of the strongest cancer-fighting compounds of any food group.
Meatless Monday – or any day. My version of pizza doesn’t have to be YOUR version of pizza (mostly because I’m honestly not a fan of red sauce, pepperoni or melted mozzarella cheese…I know, I know I’ve lost all credibility at this point, but hear me out). You can top this crust with whatever your heart desires. In our collective, health-affirming effort to eat more plants, (because it’s good for you and the world), I encourage a pizza that’s light-on-the-cheese and has a mostly vegetable theme. Add a side salad and enjoy a meat free, veggie-loaded, nutrient-dense, satisfying meal that’s damn delicious any day of the week and makes you feel like you’re indulging in pizza…because well, you are! 😉
- Preheat oven to 375 degrees.
- Cut cauliflower head into smaller pieces and place in food processor. Process until "rice like."
- Place cauliflower into a microwave safe bowl, cover and cook on high for 5 minutes. Set aside.
- Heat olive oil in a saucepan. When hot, add onions and sautee until translucent. Remove onions from pan and add the mushrooms to the pan. Cook mushrooms, stirring occasionally, about 7-10 minutes, and remove from pan. Return onions to pan and add broccoli plus one tablespoon water and cook on medium/high heat approx. 5 minutes. (*Optional add-ins: If you like garlic, add one garlic clove to the sauteed vegetable mixture, adding to the onions on the second heating.)
- Add mushrooms back to onion/broccoli mixture until water is evaporated and all ingredients are cooked and heated through (about 3-5 minutes).
- When cauliflower is cool, use a clean, thin dishtowel or cheesecloth to squeeze out as much excess water as possible. This step is the key to a avoiding a soggy crust. Return squeezed cauliflower to bowl.
- Stir in almond meal, beaten eggs, 1/2 cup cheese and lightly salt and pepper. (*Optional add-ins: For even more "pizza-like" flavor, add 1/4-1/2 tsp. dried oregano to the crust ingredients.)
- Line a baking sheet (round or rectangular) with parchment paper. Spread "pizza dough" onto parchment paper. (note: it's easier to spread the "dough" into a rectangle than a circle). Bake for 30 minutes.
- Remove crust from oven and dress with onion/mushroom/broccoli mixture.
- Sprinkle pizza with remaining feta or goat cheese, salt and pepper to taste.
- Bake 10-15 minutes longer or until bottom of crust begins to brown.
- Serve alone or with a green salad.
- (*Optional: lightly drizzle with truffle oil and for a little kick, sprinkle crushed red pepper flakes before serving).