veggie frittata

Frittata is an egg-based dish similar to an omelette or crustless quiche, enriched with additional ingredients such as vegetables, cheeses and meats. The dish frittata originated in Italy. It can be your main dish or a side dish. You can eat it for breakfast, lunch or dinner.

Here is a recipe for a simple vegetable frittata. You can alter the ingredients as you like, even adding meat if you fancy. 

Vegetable Frittata 

Ingredients

red onion, chopped

tomato, chopped

green onion, chopped

baby bella mushrooms, sliced 

bell pepper, chopped (any color, I used orange)  

yukon gold potato, sliced on mandolin, then cut 4 ways

spinach, chopped

6 organic eggs, equal parts egg whites

grapeseed oil

fresh ground peppercorn + sea salt to taste

shredded cheese (any kind, I used mexican shredded cheese blend, about 2 tbsp)

Directions 

1. Preheat oven to 375 degrees F.

2. In a large pan, set to medium heat, drizzle grapeseed oil into pan. Add all veggies except for spinach.

 

3. Sauté all the veggies for about 5-7 minutes, until tender. Add spinach and sauté for a couple more minutes. Set aside from heat.

4. In a large mixing bowl, whisk the eggs and egg whites added salt + pepper to desired taste.

5. Pour veggies into egg mixture. Then pour eggs and veggies into a round ceramic baking dish.

6. Sprinkle cheese on top and pop into the oven for 25 minutes. 

7. Let it cool for about 5 minutes and serve. 

I had a slice of the frittata with a smoked salmon salad for lunch, great combination! 

 Happy cooking!

-Kat   

guacamole!

I went to the Pinecrest Garden's green market this past Sunday. I love this farmer's market! So many organic fruits and veggies. My best pick up was 2 HUGE local Homestead avocados for $3 each. These avocados were for sure about 2 lbs each. Naturally, I made some guac with 'em! Here is a simple recipe for guacamole.

Ingredients
1 large Florida avocado, cubed
2 organic tomatoes, chopped
1/4 cup chopped yellow onions (or red)
handful cilantro, chopped
1 tbsp minced garlic
juice of 2 lemons
sea salt, ground pepper
*small* dash of red pepper flakes
Directions
1. In a large mixing bowl add all ingredients, adding spices last.
2. With a masher, mash all ingredients. Mash avocado to your desired amount of creaminess.

And that's it! Sooo yummy.

Happy cooking!
-Kat

Baked Tofu and Summer Pasta salad

Today I am going to a BBQ for my friend's birthday and everyone will be bringing a little something. I decided to make a Summer Pasta salad for a side dish and Baked tofu with vegan spicy mayo as an appetizer. The pasta salad is vegan and gluten-free.

Summer Pasta Salad 
Ingredients
Gluten-free brown rice/veggie pasta spirals
Red onion, chopped
Green and Red bell pepper, chopped
1 carrot, grated
1 can cannellini beans, no salt added, drained and rinsed
1 can artichoke hearts, drained and rinsed
1 can heart of palm, drained
3 tbsp vegenaise
1 tbsp apple cider vinegar
drizzle of evoo
sea salt, ground pepper + smoked paprika to taste

Directions
1. Cook pasta according to directions. In a large bowl mix all the veggies.
2. Drain and rinse pasta with cold water. Toss into bowl with veggies.
3. Add spices, vegenaise, vinegar and evoo. Mix evenly and store in fridge until ready to serve.

Baked Tofu
Use extra firm sprouted tofu. I used the Nasoya brand for this. Drain tofu and pat down with a paper towel. You want to get most of the liquid out. Cut tofu into slices then cubes. In a large bowl season the tofu how you like. I used Braggs nutritional yeast, ground black pepper, low-sodium soy sauce, a dash of cayenne pepper, and freshly minced garlic. Toss until evenly coated. 
Brush EVOO on a baking sheet and set to 400 degrees F. Evenly spread the tofu on the baking sheet. Bake for about 15-20 minutes. Take out of the oven and flip tofu. Broil for 3-4 minutes. Done. For the vegan spicy mayo just use some Vegenaise and sriracha.  Perfect party appetizer for vegetarians and carnivores alike! 
 
Cooking can be simple and fun. Take the time to make things at home. It's healthier than eating out and you know exactly what's going into your food.

Enjoy!
-Kat

'now or later' vegan burgers

This recipe came from the latest issue of Vegetarian Times magazine. I've always wanted to make my own veggie burgers but have always been intimidated by the task. I came across this very simple recipe and got excited. The result was excellent.

Ingredients
2 cups canned black beans, 1/4 cup canned lentils (both no salt added)
^you can use any beans you like and save the liquid
4 carrots, grated
1 small onion, chopped (1 cup)
1/2 cup rolled oats
1/2 cup chopped cilantro (or parsley)
3 cloves garlic, chopped (1 tbsp)
spices of your choice, sea salt and ground pepper (tsp each)
4 tbsp olive oil

Directions
1. Pulse beans, carrots, onions, oats, parsley, garlic, spices in a food processor. (I have a small one which this would work better in a large processor. You want the consistency to be chunky and since I have a small processor it takes longer to pulse everything causing it to liquefy easier).
2. Let rest for a bit before shaping patties. The above ingredients gave 5 patties. Wrap them up in plastic and refrigerate. In about 30 minutes they will be ready to cook.
3. Spray cooking spray onto a skillet at medium heat. Cook each side of burger for 3-5 minutes. You want some crispiness on each side.
4. Pop any patties that you don't use into the freezer!

As a side dish I roasted some asparagus and mushrooms. YUM! Roasting veggies is soo easy. Set your oven temp to 425 degrees. In a large bowl mix the veggies with 2 tspn olive oil, nutritional yeast, ground pepper, sea salt, dry parsley and garlic salt. Bake for about 15-25 minutes, checking on the veggies at 10 minute intervals.

More recipes soon!! Happy cooking and cook with more vegetables! Green is good for you....

-Kat