Breakfast Pasta Frittata

Breakfast Pasta Frittata

Breakfast Pasta Frittata

CALORIES PER SERVING:
383
3 tablespoons extra-virgin olive oil
8 ounces turkey breakfast sausage links, removed from casings
1 medium red bell pepper, sliced
2 cups chopped scallions
Kosher salt and freshly ground black pepper
5 large eggs
5 large egg whites
⅓ cup nonfat milk
1 cup fresh Italian parsley leaves, chopped
½ cup freshly grated mild Cheddar cheese
¼ cup freshly grated Grana Padano
8 ounces spaghetti (or other long pasta), cooked and cooled

Breakfast Pasta Frittata:

1. Preheat the broiler.

2. In a medium nonstick ovenproof skillet over medium heat, add 1 tablespoon of the olive oil. When the oil is hot, add the sausage and cook and crumble with a fork until cooked throug

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h, about 4 minutes. Remove to a small bowl. Add the bell pepper to the skillet and cook until almost tender, about 6 minutes. Add the scallions and cook until wilted, about 3 minutes. Scrape the sausage back into the pan and season with salt and pepper.

3. In a large bowl, whisk together the eggs, egg whites, and milk until smooth. Season with salt and pepper. Whisk in the parsley, Cheddar, and Grana Padano, reserving 1 tablespoon ofeach cheese for the top of the frittata.

4. Heat the skillet over medium-high heat and add the remaining 2 tablespoons olive oil. Add the spaghetti to the sausage and vegetables and stir to coat with the oil. Cook, stirring occasionally, until the spaghetti is golden in places, about 3 minutes. Pour in the egg mixture and let cook until the bottom is set, about 6 minutes.
5. Sprinkle the top with the remaining 2 tablespoons grated cheese. Broil until the top is golden but not dry or wrinkly and the frittata is cooked through, 3 to 4 minutes, but watch carefully—all broilers are different. Let cool in the pan for 10 minutes, then slide onto a cutting board and cut into wedges. Serve warm or at room temperature.

Creamy Green Smoothie

Creamy Green Smoothie

Makes 1 serving

 Creamy Green Smoothie

Ingredients:

         1/2 frozen banana

         1/4 cup avocado

         1 cup baby spinach

         1 cup romaine lettuce

 

How to Prepare Creamy Green Smoothie:

  1. Combine the avocado and banana in a high power blender. Blend until smooth.
  2. Add the spinach and lettuce, then blend until smooth.
  3. Pour into a tall glass and serve right away.

Zucchini Tomato Mushroom and Basil Scramble

Zucchini Tomato Mushroom and Basil Scramble

Makes 2 servings

 

Ingredients:Zucchini, Tomato, Mushroom and Basil Scramble

         3 medium tomatoes, chopped

         2 cups freshly grated zucchini

         1/2 cup thinly sliced mushrooms

         1 tsp minced garlic

         1/2 cup chopped fresh basil leaves

         3 egg whites

         Red pepper flakes

         Sea salt

 

How to Prepare Zucchini, Tomato, Mushroom and Basil Scramble:

  1. In a bowl, mix together the tomatoes and basil. Season lightly with salt and set aside.
  2. Whisk the egg whites vigorously until foamy, then set aside.
  3. Place a cast iron skillet over medium flame and add about a tablespoon of water. Once simmering, add the garlic and season with red pepper flakes. Sauté until wilted.
  4. Add the mushrooms and sauté until tender. Add the zucchini and sauté for about a minute, or until zucchini is tender.
  5. Spread the zucchini mixture out, then pour in the beaten egg whites and tomato mixture. Sauté until egg whites are cooked to a desired consistency.
  6. Transfer to a plate and serve right away.

Very Berry Breakfast Muffins

Very Berry Breakfast Muffins

Makes 18 muffins

Ingredients:Very Berry Breakfast Muffins

         1 1/2 cups whole wheat flour

         3 Tbsp. ground chia seeds

         3/4 cup water

         3/4 cup almond flour

         1 1/2 tsp baking powder

         2 1/2 cups canned unsalted white beans, rinsed and drained

         15 oz. frozen strawberries

         1 1/2 cups fresh raspberries

         1 1/2 cups fresh blueberries

         15 Medjool dates, pitted

         3 plantains

         1 1/2 tsp almond extract

         1 1/2 tsp vanilla extract

 

How to Prepare Very Berry Breakfast Muffins:

  1. Set the oven to 350 degrees F. Line 18 muffin cups with paper liners and set aside. 
  2. Mix together the baking powder, almond flour and whole wheat flour in a large mixing bowl.
  3. In a small bowl, combine the chia seeds and water and set aside for 5 minutes.
  4. Blend the dates, plantains, half of the measured strawberries and white beans in a blender. Add the chia seed mixture and extracts. Blend well until smooth.
  5. Pour the mixture into the flour mixture and blend well. Fold in the raspberries and blueberries.
  6. Spoon the batter into the prepared muffin cups and add a strawberry slice into each.
  7. Bake the muffins for 20 minutes, then serve.

 

Mushroom and Brussels Sprouts Omelet

Mushroom and Brussels Sprouts Omelet

Makes 2 servings

 Mushroom and Brussels Sprouts Omelet

Ingredients:

         1 large kale leaf, halved

         2 Brussels sprouts, trimmed and halved

         3 cremini mushrooms, sliced

         1 cup baby spinach

         3 large egg whites

         1 egg

         2 Tbsp. chopped fresh dill

         2 Tbsp. chopped fresh cilantro

         Sea salt

         Freshly ground black pepper

 

How to Prepare Mushroom and Brussels Sprouts Omelet:

  1. Boil a saucepan of water over high flame and season with salt. Add the kale leaf and Brussels sprouts, then blanch for 2 minutes. Drain thoroughly and set aside.
  2. Whisk the egg whites until foamy, then whisk in the egg until thoroughly combined. Season with salt and pepper, then set aside.
  3. Pour a tablespoon of water into a cast iron skillet and simmer over medium flame. Pour in the eggs and reduce to low flame. Cover the skillet for 2 minutes or until eggs are firm at the bottom.
  4. Place the Brussels sprouts on one side of the omelet, then top with mushrooms, kale, and herbs. Add the spinach, then cover the skillet again and set to the lowest heat setting. Cook for 3 minutes, or until completely set.
  5. Carefully fold over the omelet, then transfer to a plate, slice in half, and serve right away.

Pancakes with Strawberry Puree

Pancakes with Strawberry Puree

Makes 2 servingsPancakes with Strawberry Puree

 

Ingredients:

         8 frozen strawberries, thawed

         3 egg whites

         1 Tbsp. coconut nectar

         1 Tbsp. oat flour, gluten free

         Sea salt

         Ground cinnamon

         1 Tbsp. and 1 tsp finely ground psyllium husks

 

How to Prepare Pancakes with Strawberry Puree :

  1. Blend the strawberries and coconut nectar in a food processor until pureed. Set aside.
  2. In a bowl, beat the egg whites vigorously until foamy, then beat in the oat flour and ground psyllium. Season lightly with salt and generously with cinnamon.
  3. Place a cast iron skillet over medium flame (use nonstick cooking spray only if necessary).
  4. Add a tablespoonful of the batter onto the skillet and spread out. Cook for 1 to 2 minutes per side, or until firm. Transfer to a plate. Repeat with the remaining batter.
  5. Spoon the strawberry puree over the pancakes and serve right away.

Gingery Carrot and Apple Cinnamon Hash

Gingery Carrot and Apple Cinnamon Hash

Makes 3 servingsGingery Carrot and Apple Cinnamon Hash

 

Ingredients:

         1 large apple, cored, peeled, and shredded

         1 large carrot, peeled and shredded

         1/2 Tbsp. freshly grated ginger

         Cinnamon

 

How to Prepare Gingery Carrot and Apple Cinnamon Hash:

  1. Press out as much moisture from the shredded apple and carrot as possible. Place them in a bowl and stir in the ginger and a pinch of cinnamon. Mix well.
  2. Divide the mixture into three patties, then refrigerate until chilled.
  3. Heat a tablespoon of water in a cast iron skillet over medium flame and cook the patties for 3 minutes per side, or until tender. Transfer to a plate and serve right away.

Cruciferous Juice

Cruciferous JuiceCruciferous Juice

Makes 1 serving

 

Ingredients:

         2 small carrots

         1/3 cup watercress, including stems

         1 small apple, cored and quartered

         4 kale leaves

         1 cup broccoli with stems

         1 1/2 cups cauliflower florets

 

How to Prepare Cruciferous Juice:

  1. Juice all the ingredients using a high power juicer.
  2. Pour into a tall glass and consume right away.

Blueberry Apple Oatmeal

Blueberry Apple OatmealBlueberry Apple Oatmeal

Makes 2 servings

 

Ingredients:

         1 cup water

         3/4 cup grated apple

         3/4 cup old-fashioned rolled oats

         3/4 Tbsp. ground flaxseeds

         1/2 cup fresh or frozen blueberries

         Optional: 4 walnut and/or pecan halves, chopped

 

How to Prepare Blueberry Apple Oatmeal:

  1. Boil the water in a saucepan, then add the oats and stir until combined. Add the ground flaxseeds and apple, then reduce to a simmer.
  2. Add the blueberries and chopped nuts, if using. Stir until blueberries are tender.
  3. Turn off the heat and cover the pot. Let soak for 2 minutes, then serve.

Fruit and Lettuce Breakfast Salad

Fruit and Lettuce Breakfast Salad

Makes 3 servingsFruit and Lettuce Breakfast Salad

 

Ingredients:

         3 apples, cored, peeled and chopped

         2 small oranges, peeled, divided into segments, and sliced

         1/3 tsp cinnamon

         1 large Boston lettuce head, torn to large pieces

         1 1/2 cups finely sliced fennel bulb

         1 large cucumber, peeled and sliced thinly

 

How to Prepare Fruit and Lettuce Breakfast Salad:

  1. Toss together the fennel, cucumber, apple and lettuce in a bowl.
  2. Add the orange segments and cinnamon and toss well to combine.
  3. Serve right away or refrigerate until chilled before serving.

Spinach Celery Tomato and Mint Egg Scramble

Spinach  Celery Tomato and Mint Egg Scramble

Makes 2 servingsSpinach  Celery Tomato and Mint Egg Scramble

Ingredients:

         3 medium fresh tomatoes, chopped

         1 celery rib, diced

         1 cup chopped fresh spinach, rinsed thoroughly

         2 Tbsp. chopped fresh mint leaves

         2 tsp freshly squeezed lemon juice

         4 egg whites

         Sea salt

         Freshly ground black pepper

 

How to Prepare Spinach  Celery Tomato and Mint Egg Scramble:

  1. Mix together the tomatoes, mint, celery, and lemon juice and season lightly with salt and pepper.
  2. Whisk the egg whites vigorously until foamy, then set aside.
  3. Place a cast iron skillet over medium high flame, then stir in the spinach and sauté until wilted. Transfer to a plate and set aside.
  4. Wipe the skillet clean and pour in the egg whites. Stir in the cooked spinach and tomato mixture. Mix well until egg whites are cooked to a desired consistency.
  5. Transfer to a plate and serve right away.

Ultimate Negative Calorie Diet Soup

Ultimate Negative Calorie Diet Soup

Makes 5 servings

 

Ingredients:

Ultimate Negative Calorie Diet Soup

         5 1/2 cups water

         8 medium zucchini, diced

         2 1/2 lb. carrots, diced

         1 bunch celery, diced

         2 medium onions, minced

         2 leek stalks, chopped

         1 cup fresh kale, torn

         2 cups green and/or purple cabbage, shredded

         2 cups fresh mushrooms, chopped

         Sea salt

         Freshly ground black pepper

 

How to Prepare Ultimate Negative Calorie Diet Soup :

  1. Boil the water in a soup pot, then reduce to a simmer and add the zucchini, carrot, and celery.
  2. Stir in the leek, onion, and cabbage, then simmer until tender.
  3. Add the mushrooms and simmer until tender, then stir in the kale and simmer for 15 to 20 minutes, or until all the vegetables are tender.
  4. Season to taste with salt and pepper, then remove from heat and serve right away.

Soup Spicy Miso Soup with Mushrooms

Spicy Miso Soup with Mushrooms

Makes 4 servings

 Spicy Miso Soup with Mushrooms

Ingredients:

         2 Tbsp. extra virgin coconut oil

         4 cups vegetable broth

         1 1/2 cups chopped sweet onion

         1 Thai red chili, minced

         3/4 Tbsp. paprika

         3/4 Tbsp. ground coriander

         3/4 Tbsp. ground cumin

         3/4 cup diced celery

         3/4 cup diced leek

         2 garlic cloves, minced

         1 1/2 Tbsp. freshly squeezed lime juice

         1 1/2 Tbsp. miso paste

         1 1/2 cups halved enoki mushrooms

         3 cups diced king oyster mushrooms

         2 green onions, chopped

         Sea salt

         Freshly ground black pepper

 

How to Prepare Spicy Miso Soup with Mushrooms:

  1. Place a soup pot over medium high flame and heat the coconut oil. Stir in the onion, celery and leeks, then season with salt. Sauté until tender.
  2. Stir in the miso paste, chili, lime juice and garlic. Mix well, then stir in the paprika, cumin and coriander. Stir in the mushrooms and sauté until tender.
  3. Pour in the vegetable broth and set to high flame. Bring to a boil, then reduce to a simmer. Continue to simmer for 15 minutes, then season to taste with salt and pepper.
  4. Ladle into soup bowls, top with chopped green onion, and serve.

Cream of Broccoli and Cauliflower Veggie Soup

Cream of Broccoli and Cauliflower Veggie Soup

Makes 6 servings

 Cream of Broccoli and Cauliflower Veggie Soup

Ingredients:

         2 1/2 cups water

         5 carrots, chopped

         5 cups broccoli florets

         1 1/2 cups chopped cauliflower

         1 1/2 cups diced pumpkin

         2 small onions, chopped

         3 garlic cloves, minced

         1 1/2 Tbsp. Dijon mustard

         3 Tbsp. arrowroot powder

         Sea salt

         Freshly ground black pepper

 

How to Prepare Cream of Broccoli and Cauliflower Veggie Soup:

  1. Boil the water in a soup pot and add the onion, garlic, cauliflower, broccoli and carrot. Bring to a boil, then reduce to a simmer.
  1. Simmer the soup for 6 minutes, then turn off the heat and let stand until cooled. Transfer the solids into a food processor or blender using a slotted spoon, or use an immersion blender, then blend until pureed. Return to the pot and reheat.
  1. Season with salt, pepper and mustard, then bring to a boil. Once boiling, reduce to a simmer.
  2. Stir in the arrowroot powder and squash, then simmer until thickened. Serve right away.

Leek and Broccoli Soup

Leek and Broccoli SoupLeek and Broccoli Soup

Makes 3 servings

 

Ingredients:

         1/2 Tbsp. olive oil

         2 garlic cloves, minced

         1 leek, rinsed and chopped

         3/4 lb. chopped broccoli

         2 1/2 cups vegetable broth

         1/2 lb. red potatoes, peeled and chopped

         1 Tbsp. chopped fresh chives

         Sea salt

         Freshly ground white pepper

 

How to Prepare Leek and Broccoli Soup :

  1. Heat the olive oil in a soup pot over medium flame and sauté the garlic and leeks until tender.
  2. Stir in the potatoes and broccoli, then sauté until crisp.
  3. Pour in the broth and season with white pepper. Let simmer, then reduce to low flame and cover.
  4. Continue to simmer for 8 to 12 minutes, or until the vegetables are fork tender.
  5. Transfer the solids into a food processor or blender using a slotted spoon, or use an immersion blender, then blend until pureed. Return to the pot and reheat.
  6. Season to taste with salt and pepper, then serve.

Sweet and Sour Cabbage Soup

Sweet and Sour Cabbage Soup

Makes 4 servingsSweet and Sour Cabbage Soup

 

Ingredients:

         1 tsp water

         2 cups shredded green cabbage

         1 1/2 cups vegetable broth

         3/4 tsp minced garlic

         1 Tbsp. sweet paprika

         1/2 Tbsp. caraway seeds

         1 cup chopped diced tomatoes, juices reserved

         1/2 cup pureed tomato

         2 1/2 Tbsp. cider vinegar

         1 tsp freshly grated lemon zest

         Sea salt

         Freshly ground black pepper

 

How to Prepare Sweet and Sour Cabbage Soup :

  1. Place a soup pot over medium flame and heat the water. Stir in the onion, caraway seeds and garlic, and sauté until tender.
  2. Add the paprika and mix well until combined. Stir in the diced tomatoes together with their juices, then add the vinegar, pureed tomato and water. Let simmer for 3 minutes.
  3. Stir in the shredded cabbage and lemon zest, then simmer for 15 to 20 minutes, uncovered, until the cabbage is crisp tender.
  4. Season to taste with salt and pepper, then serve.

Watercress and Shiitake Mushroom Soup

Watercress and Shiitake Mushroom Soup

Makes 2 servingsWatercress and Shiitake Mushroom Soup

 Ingredients:

         1 large leek, rinsed and chopped  (white and pale green parts)

         2 garlic cloves, minced

         2 small carrots, peeled and chopped

         3 cups vegetable broth

         1 1/2 cups cooked unsalted white beans, drained

         1 1/2 cups sliced shiitake mushrooms

         2 1/2 cups watercress, stems discarded

         1/2 tsp herbes de Provence

         Freshly ground black pepper

 

How to Prepare Watercress and Shiitake Mushroom Soup :

  1. Simmer 2 1/2 tablespoons of water in a saucepan. Stir in the garlic, carrot, and leeks and sauté until tender.
  2. Stir in the mushrooms and sauté until tender, then add the beans, herbes de Provence, broth and watercress.
  3. Simmer over low flame for 8 minutes, then turn off the heat and let cool slightly.
  4. Transfer most of the soup solids into a blender using a slotted spoon, then process until smooth.
  5. Return the puree into the pot and simmer until heated through. Season to taste with black pepper, then serve right away.

Soup Roasted Onion Broth

Soups Roasted Onion Broth

Makes 3 quarts:Soups Roasted Onion Broth

 

Ingredients:

         1 1/2 Tbsp. olive oil

         3 medium onions, chopped

         6 shallots, peeled and halved

         2 medium leeks, sliced and washed

         2 1/2 garlic bulbs, halved

         3 carrots, sliced

         2 medium tomatoes, chopped

         5 bay leaves

         5 fresh thyme sprigs

         5 fresh rosemary sprigs

         1 1/2 tsp black peppercorns

         1/3 cup tamari

 

How to Prepare Roasted Onion Broth:

  1. Set the oven to 400 degrees F.
  2. Place the shallots, garlic, onions, tomato, leek and carrots in a bowl and drizzle with olive oil. Toss to coat.
  3. Spread the vegetables on a baking sheet and roast in the oven for an hour. Stir once every 15 minutes to prevent from burning.
  4. Place the roasted vegetables into a large stock pot and pour in the cold water.
  5. Cover the pot and place over high flame. Bring to a boil.
  6. Once boiling, reduce to low flame and let simmer for half an hour.
  7. After 30 minutes, stir in the peppercorns and herbs. Let simmer for 20 minutes, then remove from heat, and stir in the tamari. Best served piping hot.
  8. Divide excess into desired amounts and refrigerate for up to 2 weeks or freeze for up to 2 months.

Soup Miso Broth

Miso Brothsoup miso Broth

Makes 2 quarts

 

Ingredients:

         2 quarts vegetable broth

         2 inches unpeeled fresh ginger, sliced

         4 pieces dried kombu, 4 inches each

         1/4 cup red or white miso

 

How to Prepare  Miso Broth :

  1. Pour the vegetable broth into a pot and place over high flame.
  2. Add the Kombu and ginger into the pot, then bring to a boil.
  3. Once boiling, reduce to a simmer and let simmer for 10 minutes.
  4. After 10 minutes, turn off the heat and stir in the miso. Best served piping hot.
  5. Divide excess into desired amounts and refrigerate for up to 2 weeks or freeze for up to 2 months.

Soup Vegetable Broth

Makes 3 quarts

Soups Vegetable Broth

 Ingredients:

         3 1/2 quarts cold water

         2 medium tomatoes, chopped

         2 medium onions, chopped

         5 celery stalks, chopped

         3 large carrots, chopped

         2 medium leeks, chopped and rinsed

         1 1/2 pints chopped mushrooms

         5 garlic cloves

         5 bay leaves

         2 medium potatoes, peeled and chopped

         6 whole sprigs fresh thyme

         1 bunch flat leaf parsley

         1 1/2 tsp black or white peppercorns

         Sea salt

 

How to Prepare Soups Vegetable Broth :

  1. In a heavy stock pot, combine all of the ingredients except the peppercorns.
  2. Cover and place over high flame. Bring to a boil.
  3. Once boiling, reduce to a simmer and set to low flame. Simmer gently for approximately an hour.
  4. Sprinkle in the peppercorns and simmer for an additional 20 minutes.
  5. Turn off the heat and strain out all the solids using a mesh strainer. Season to taste with salt, then divide into desired amounts and refrigerate for up to 2 weeks or freeze for up to 2 months.