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:
- 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
- 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.
Spice Quinoa and Chickpea Bites
- 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)
- 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
- 1 cup fat free Greek yogurt, plain
- 8 garlic cloves
- 3 Tablespoons lemon juice
- 1 teaspoon onion powder
- 4-5 Tablespoons olive oil
- 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.
- 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
- 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.