Seasonal Flavors with MVP Health Care: The Most Important Meal of the Day
St. John’s is thrilled to have kicked off our 2021 Seasonal Flavors series in collaboration with MVP Health Care this past week. We felt it was only right to start off the series with the first and most important meal of the day: breakfast. St. John’s Meadows Chef Mike Schnupp walked our participants through three delicious recipes virtually being sure to answer questions live as they came through the chat.
To recreate the Buckwheat Pancakes, Butternut Squash Breakfast Hash, and Veggie Frittata Muffins at home, follow the recipes below. Stay tuned for our more upcoming Seasonal Flavors sessions this summer.
- 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 another 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 over 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.
Nutrition Information: Calories 158.8 per serving, Total Fat 3.0 g (Saturated 0.4 g, Polyunsaturated 0.3 g, Monounsaturated 0.5 g), Total Carbohydrates 26.8 g (Dietary Fiber 4.0 g, Sugars 1.7 g), Cholesterol 46.5 g, Sodium 363.7 mg, Protein 8.2 g
Butternut Squash Breakfast Hash
- 2 cups cubed butternut squash
- 1 Tablespoon extra-virgin olive oil, plus more for drizzling
- ⅓ cup chopped scallions
- 1 small zucchini, cut into 1-inch pieces (1½ cups)
- 1½ cups chopped broccoli florets
- 2 Tablespoons minced fresh rosemary or sage
- 1 teaspoon balsamic or sherry vinegar or fresh lemon juice
- 1 garlic clove, finely chopped
- 3 kale leaves, stemmed and chopped
- Freshly ground black pepper
- A few pinches of smoked paprika (optional)
- Thinly sliced radishes, for garnish (optional)
Preheat oven to 400° F and line a large baking sheet with parchment paper. Toss the butternut squash with a drizzle of olive oil and a few pinches of pepper. Roast until golden brown, 25 to 30 minutes.
Heat the olive oil in a large skillet over medium heat. Add the scallions, zucchini, broccoli, rosemary or sage, and a few pinches of pepper. Cook for 5 to 8 minutes, or until lightly golden brown. Add the vinegar or lemon juice, garlic, roasted butternut squash, kale, pinch of pepper, and a pinch of smoked paprika, if using. Sauté for 5 minutes or until golden brown, stirring occasionally. Season to taste. Garnish with sliced radishes, if desired.
Nutrition Information: Calories 214.6 per serving, Total Fat 7.9 g (Saturated 1.1 g, Polyunsaturated 1.1 g, Monounsaturated 5.1 g), Total Carbohydrates 37.2 g (Dietary Fiber 11.9 g, Sugars 8 g), Cholesterol 0 g, Sodium 49.8 mg, Protein 6.3 g
Veggie Frittata Muffins
Makes: 12 Mini Frittatas
- 8 large eggs
- ⅓ cup unsweetened almond milk
- 1 garlic clove, minced
- ¼ teaspoon Dijon mustard
- Freshly ground black pepper
- 2 to 4 Tablespoons 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.
Nutrition Information: Calories 64.2 per serving, Total Fat 4.2 g (Saturated 1.7 g, Polyunsaturated 0.7 g, Monounsaturated 1.5 g), Total Carbohydrates 1.4 g (Dietary Fiber 0.3 g, Sugars 0.7 g), Cholesterol 127.7 g, Sodium 103.1 mg, Protein 5.0 g