Seasonal Flavors: The Most Important Meal of the Day

Although we are unable to have in-person cooking demonstrations with MVP Healthcare, we are fortunate to still share the recipes. This first installment of Seasonal Flavors focuses on breakfast- the most important meal of the day! See below three healthy and easy-to-make recipes that will kick start your day with a burst of flavor.

Veggie Frittata Muffins:

Ingredients

• 8 large eggs
• ⅓ cup unsweetened almond milk
• 1 garlic clove, minced
• ¼ teaspoon Dijon mustard
• Pinch of freshly ground black pepper
• 2 to 4 tablespoons of chopped, fresh dill
• 2 small kale leaves, finely shredded
• 1 cup halved cherry tomatoes
• ¼ cup scallions
• ⅓ cup crumbled feta 

Process:

• Preheat oven to 350° F and brush a non-stick muffin pan with olive oil or non-stick cooking spray.
• In a large bowl, whisk together the eggs, almond milk, garlic, Dijon mustard, most of the dill (reserve a little for garnish), and pepper.
• Pour a small amount of the egg mixture into each muffin cup.
• Divide the kale, tomatoes, scallions and feta into each cup and pour remaining egg mixture on top.
• Bake for 20 – 22 minutes or until the eggs are set.
• Season with pepper to taste and garnish with the remaining dill.
• Store any remaining frittatas in the refrigerator for up to 2 days.

Source: www.loveandlemons.com

Spice Quinoa and Chickpea Bites

Ingredients:

• 1 (14.5 ounce) can chickpeas, drained and rinsed
• ⅓ cup extra-virgin olive oil
• 2 garlic cloves, peeled, and smashed
• ½ teaspoon ground cumin
• ¼ teaspoon cayenne pepper (optional)
• ¼ teaspoon ground cinnamon
• 1 large egg
• 2 tablespoons smooth almond butter
• 1¼ cups cooked quinoa (preferably red)
• Vegetable oil (for frying)

Process:

• Cook chickpeas, olive oil, garlic, cumin, cayenne (if using), and cinnamon in a medium skillet over medium-high heat, stirring occasionally, until garlic has softened and spices are fragrant, 3-4 minutes.
• Let cool slightly and then transfer to a food processor.
• Add egg and almond butter and pulse until a smooth paste forms. Transfer to a medium bowl and stir in quinoa.
• Scoop out 1 heaping tablespoon of chickpea mixture and use wet hands to roll into a ping pong-size ball.
• Flatten slightly between your palms, then transfer to a parchment-lined rimmed baking sheet. Repeat with remaining chickpea mixture.
• Pour vegetable oil into a medium cast-iron skillet or Dutch oven to a depth of ½”.
• Heat over medium-high until shimmering. Working in batches if needed, fry patties, turning often with a slotted spoon, until golden brown, 4-5 minutes.
• Transfer to a paper towel-lined plate to drain and let cool slightly.
• Serve in a pita, by themselves, or with Garlic Yogurt Sauce.
• Do Ahead: Chickpea mixture can be formed into patties 1 day ahead. Cover with plastic and chill, freeze on baking sheet until solid, at least 2 hours, and then transfer to a re-sealable plastic bag and freeze up to 3 months. Fry directly from frozen, adding about 1 minute to cook time.

Garlic Yogurt Sauce

Ingredients:

• 1 cup fat free Greek yogurt, plain
• 8 garlic cloves
• 3 Tablespoons lemon juice
• 1 teaspoon onion powder
• 4-5 Tablespoons olive oil

Process:

• Mash garlic into a paste (salt helps to add a little traction to the garlic and makes it easier to mash).
• Mix well into yogurt then add remaining ingredients.
• Chill for at least 3 hours before serving.

Source: www.food.com

Buckwheat Pancakes:

Ingredients:

• 1 cup buckwheat flour
• 1½ teaspoons granulated sugar
• 1 teaspoon baking powder
• ¼ teaspoon salt
• ¼ teaspoon baking soda
• 1¼ cups buttermilk
• 1 large egg, beaten
• ¼ teaspoon vanilla extract
• Cooking spray

Process:

• Whisk buckwheat flour, sugar, baking powder, salt, and baking soda together in a bowl.
• Beat buttermilk, egg, and vanilla extract together in a separate bowl.
• Pour flour mixture into buttermilk mixture; whisk until batter is thick and smooth.
• Allow batter to rest for 5 minutes until bubbles form and batter relaxes.
• Spray griddle with cooking spray and warm griddle to medium heat.
• Drop batter by large spoonfuls onto the griddle and cook until bubbles form and the edges are dry, 3 to 4 minutes.
• Flip and cook until browned on the other side, 2 to 3 minutes.
• Repeat with remaining batter.

Source: www.allrecipes.com