Eggs

Zucchini, Tomato and Goat Cheese Frittata

~ nourishedpeach ~ 2 Comments

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This is just such a simple concept that could go so many different ways.  Swap out the veggies or the cheese and you have yourself and entirely new dish.  The basis of this recipe is a staple in my kitchen because it makes for a wonderful, flave-tastic, healthful breakfast, lunch or dinner.  *note that I will never stop making up words for as long as I live so please just go with it.  It’s as quick as can be and I’m willing to bet that you will always have ingredients on hand to make a variation of this dish.  Nourishing at its best if you ask me.

Zucchini, Tomato and Goat Cheese Frittata

Ingredients:

1 Tablespoon Olive Oil

1 Small Zucchini, halved lengthwise and sliced

1/3 Cup Cherry Tomatoes, halved

4 Eggs

1/4 Cup Cottage Cheese

1/2 Teaspoon Salt

1/4 Teaspoon Pepper

1 Tablespoon Milk

1-2 Oz Goat Cheese, crumbled into large pieces

Hot Sauce, optional

Directions:

Preheat broiler and place rack in the middle of the oven.  In a medium bowl whisk together eggs, cottage cheese, salt, pepper and milk.  Heat a 10-inch ovenproof skillet over medium high heat and add olive oil.  Add zucchini and tomatoes and cook for 4 minutes or until tomatoes begin to burst and zucchini begins to brown, stirring occasionally.  Turn down the heat to medium, stir in the egg mixture and scramble the mixture just as you were scrambling eggs for 2 minutes.  After 2 minutes spread the egg/veggie mixture evenly with the back of a spoon to cover the surface of the pan (mixture will still be runny), place pieces of goat cheese on top and let sit over medium heat for 15 seconds.  Remove from stove and place under the broiler, 1-3 minutes or until top is no longer runny.  This is what it should look like when you take it out of the oven

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Let sit for 5 minutes, cut into 4 pieces, top with hot sauce and serve.  Also great chilled and reheated.   Serves 3-4

Egg Salad

~ nourishedpeach ~ 12 Comments

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I am an egg yolk advocate all the way.  Aside from the fact that they taste like a big Christmas present, they are the most nutrient rich part of the egg.  Just a few of the essential nutrients they provide are magnesium, calcium, iron and folate.  And don’t forget about the essential fatty acids they grace us with.  They contain great amounts of omega-3 and omega-6 fatty acids which are critical to brain and retinal function.  These omegas are also required in our bodies for healthy hair, reproduction, skin and injury recovery.  They are so incredibly important for our small children with regard to brain and nervous system development.  Without the yolks, eggs would be nothing.  Those whites owe the yolks, big time.

I know, I know, they raise cholesterol which causes heart disease, right?  WRONG!  Our body’s major carrier of cholesterol are LDL particles.  When those LDL particles are damaged (through toxins and deficient diets) is when we are at risk for heart disease.  Egg yolks are not the culprit.

Have I convinced you yet?  Please, eat the yolks 🙂

This egg salad is a hit in our home.  It is my perfect lunch piled on top of a piece of whole grain Ezekiel toast.  My neurotic, habitual self usually makes this on Mondays and we eat it throughout the week.  It is packed full of healthy fats and vitamins…and basically tastes like a deviled egg on steroids-healthy, wonderful steroids, that is…

Egg Salad

Ingredients:

1/4 Cup Mayonnaise

2 Tablespoons Greek Yogurt

1 1/2 Teaspoons Mustard

1/4 Teaspoon Onion Powder

1/8 Teaspoon Smoked Paprika

1/2 Teaspoon Salt

1/8 Teaspoon Pepper

8 Hard-Boiled Eggs, chopped

1 Cup Fresh Spinach, chopped

2 Teaspoons Chopped Fresh Dill Weed

Directions:

Whisk together mayonnaise, yogurt, mustard, onion powder, paprika, salt and pepper until combined.  Stir in hard-boiled eggs and spinach and serve.