Fiesta Egg Frittata

Aaah, the freshness and promise of the back-to-school season. Even those of us not in school still seem to embody the spirit of excitement of learning and accomplishing goals. As every probably knows by now, a healthy breakfast is a key part in providing us with proper energy and focus. Enter the Fiesta Egg Frittata – these little muffins are colorful, easy to make, nutritious AND delicious. So many wins in such a small package!

Fiesta Egg Frittatas
Total Time: 30 minutes
Servings: 6

Ingredients
10 organic eggs
1 cups chopped bell peppers
1 cup chopped spinach (or baby kale)
1/2 cup chopped cilantro
1/2 cup chopped onion
I cup diced mushrooms
1 tsp chili powder
½ tsp cumin
½ tsp sea salt
½ tsp black pepper

Instructions
Preheat oven to 350°F. Lightly coat (12-compartment) muffin tin with non-stick cooking spray or use baking cups. Heat 1 tbsp olive oil in pan and add onion, mushrooms, and bell peppers; sauté for about 3 minutes. Add spinach and cook an additional 2 minutes. Place about 2 Tbsp of veggies into each muffin cup. Whisk eggs in medium-size bowl with chili powder, cumin, salt and pepper. Pour egg mixture over veggies in the muffin tin until about 80% full. Cook for about 25 minutes, until inserted butter knife comes out clean. If not using baking cups, take knife around the edges of the muffin tin to remove egg frittatas.

These breakfast treats are best enjoyed hot but can be kept in air-tight container in fridge for up to 5 days. Grab 1 or 2 on your way to school or work!

Recipe: Spicy Cowgirl Salsa

Hot and spicy foods can kick winter’s coldness to the curb as well as help with weight loss endeavors and provide health benefits. In this Spicy Cowgirl Salsa, you will feel the heat of the jalapeño and enjoy the freshness of the avocado, lime, cilantro and other ingredients. Olé!

For other hot & spicy food demos, check out our WBNS 10tv news segment!

Ingredients

1 red onion, diced
1/2 bunch of cilantro, chopped
1 jalapeño, finely chopped
1 can of black beans, rinsed
1 jar or 16oz of salsa (unless you want to double the heat of the jalapeño, stick with mild)
1 tsp cumin
1 slice of lime, juiced
(Optional) Slices of avocado

Instructions

Combine all ingredients into a medium bowl and mix until combined. Feel free to top with slices of avocado and enjoy with some organic blue corn chips. For a tasty meal, consider topping brown rice with the salsa mix.

Recipe: Brown Basmati Pilaf

photo source: http://www.minuterice.com

Prep time: 5 minutes
Cook time: 50 minutes
Yields: 4-6 servings

Ingredients:

1 tablespoon olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 cup long grain brown rice (not instant)
2 1/2 cups fat-free low-sodium chicken broth or 2 1/2 cups vegetable broth
salt & pepper, to taste

Directions:

In a small skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring, until onion is golden, about 5 minutes.
Add rice and sauté for 1 minute. Add broth, and season with salt and pepper to taste; bring to a boil. Cover and reduce heat to low. Simmer until rice is tender and most of the liquid is absorbed, about 45-50 minutes. Check rice occasionally and add water if necessary. Uncover and let rice stand for 5 minutes before serving.

Recipe: Dairy-free Veggie Dip

Every time I make this, it’s always a little different but this recent batch is a favorite. Use it on crackers, as a salad dressing, instead of mayo, poured over baked potatoes, and, of course, as the ultimate vegetable and chip dip.

Ingredients:
1 cup tahini
3 tbsp lemon juice or apple cider vinegar
3 tbsp nutritional yeast
2 tbsp tamari or soy sauce
3 cloves garlic, finely chopped
1/2 small onion, chopped
3/4 tsp cumin

Optional: add a pinch of cayenne pepper for a bit of a taste bud ‘pop’; curry powder added depth to the dip

Instructions:
Put all ingredients a food processor/blender and then blend! Add water to thin the mixture, if desired, for use as a dressing.