Tortilla Egg Cups {ReDux}

I didn't find time for last month's Cook Once, Eat Twice recipe challenge, oddly enough we made what I was planning one evening a little later. I was thinking leftover baked potatoes as a type of one-pot hash or a scramble, which my husband made one night since it's such a quick meal to throw together. Since I now have a five month old on my hands, things that are quick or make leftovers are still key. I was also working on a few recipes for an upcoming young athlete demo when I came up with this one.I get my chance to blog and create in the kitchen once the little one goes to bed at night, since I don't want to miss out on spending any time with her!

 

Our April challenge/theme was Spring cleaning: Go through your pantry, cupboards, freezer, or fridge; what ‘treasures’ have you found? Pick an ingredient/spice/condiment that’s been hanging out for a while and give it the attention it needs. Share a healthy recipe made using your new-found pantry prize.

  

I came across dry mustard which I rarely use, I'm not even sure what recipe I would have originally bought it for. The prep is fairly minimal and if you prep a lot of veggies while making this, then you're set for your busy week - for pastas, salads, stirfries, etc. It's also a great recipe for satisfying differing tastes as you can make a variety of combinations.

Tortilla Egg Cups
Makes 12 cups

Ingredients
3 large whole wheat tortillas (9-10" diameter)
2 Tbsp green onion,diced
3 Tbsp red pepper, diced
3 Tbsp mushrooms, diced
1/3 cup arugula, chopped
1/3 cup ham, roughly chopped
6 eggs
1/2 cup cottage cheese
1/2-1 tsp dry mustard
 dash of pepper

 

 

 

 

Directions
1. Preheat oven to 375F.
2. Cut tortillas into quarters with a pizza cutter or knife (I checked out theyummylife for tips on making tortilla cups). Place in muffin tin (no need to grease it)
3. Wash and chop veggies.
4. Whisk eggs, cottage cheese, mustard, and pepper in a medium bowl. Stir in veggies and ham.
5. Divide egg mixture evenly into 12 cups and bake for 20-25 minutes until set. Let stand for 5 minutes and serve.

 

What treasure(s) have you found in your kitchen?

Cheers,

Steph

See other dietitian recipes below: 

An InLinkz Link-up

Egg-cellent Easter

Those who know me, or read my posts, will know that I like to challenge our habits. When it comes to things like holiday weekends, I like to think of new ways to be healthy and still enjoy great food. I know we are fortunate enough to be invited for two family meals this weekend and I'm sure there will be some chocolate around. I'm also counting on some warmer weather, so that we can get outside and enjoy the fresh spring air.

Easter doesn't have to just be a feast and loads of chocolate or jelly beans. It can be a time to celebrate spring vegetables and fruit with new recipes. Or a chance to think of themes, like I do - for me, Easter is eggs and carrots. So today I thought I would share a few egg ideas that may inspire you this long weekend.

Eggs are a great, quick protein to add to any meal or snack. One large egg has 6g of protein, 70 calories, and 14 key nutrients (including iron, vitamin A, vitamin D, vitamin E, vitamin B12, folate, protein, selenium, and choline). They are also very versatile and can help you get vegetables into your day if you're creating things like omelets or frittatas. I have a few recipes on my Pinterest page that I have tried and enjoyed:
- spinach, mushroom, feta frittata
- mini quiche
- quinoa, egg, avocado, and edamame

With eggs in mind, I recently came across a Canadian Lentil recipe that I tried for lunch today. See below for the recipe and share your favourite Easter food traditions or egg dishes in the comments.

Top of the Mornin' Lentil Frittata

Servings: 4-6

Ingredients

• 1 Tbsp (15 mL) unsalted butter
• 2 (whole) shallots, thinly sliced
• 2 (whole) cloves of garlic, minced
• 1½cup (375 mL) chopped kale
• 1 (whole) green bell pepper, thinly sliced
• 1 cup (250 mL) fully cooked lentils or canned lentils, drained and rinsed
• 8 (whole) eggs, whisked
• ¼ cup (60 mL) 2% milk
• dash sea salt and ground black pepper
• ½ cup (125 mL) shredded aged cheddar cheese
• 2 Tbsp (30 mL) chopped fresh parsley or cilantro
• to taste salt and ground black pepper

Directions

1. Heat the oven to 350˚F. In a 9-inch, deep, oven-proof skillet, sauté the shallot and garlic in butter until golden. Add the kale and green pepper and sauté until rendered. Add the cooked lentils and sauté for another 2-3 minutes.

2. In a separate bowl, whisk the eggs, milk, and salt and pepper together. Add the egg mixture to the skillet. Gently stir the mixture once. Cover the skillet and cook on low-medium heat until the
sides are slightly golden (the centre will still be runny).

3. Remove the lid, sprinkle the cheese over the frittata and bake in the oven until the centre is no longer runny. Use the broil option if available to add additional browning to the top of the frittata. Set to rest for 5 minutes.

4. Garnish with parsley or cilantro, and season with salt and pepper.

5. Cut into wedges and enjoy!

 

Happy Easter!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Rabbit food?

Men might worry less about their health, but we want to help them stay healthy so they can be around to spend time with us (and grow old with us). With Father's Day on Sunday, why not help him have the energy he needs to chase the kids around or go for a leisurely (or competitive) bike ride. Healthy eating provides us with the nutrients and fibre we need to get through our daily activities, maintain a healthy weight, and reduce our risk of chronic disease (heart disease, prostate cancer, gout, and osteoporosis are four that often occur in men over 50).

The older I get, the more fathers I seem to have in my life (my own, my father-in-law, my brother who is now a new dad, and many expectant dad's as well). I know you likely have many important men in your life too. However, if you have a man in your life that thinks like Ron Swanson from Parks and Recreation, then you may have to get creative to fit in vegetables and fruit.
Instead of feeding him all the bacon and eggs you have, try whole grain toast, fruit salad, and greek yogurt to start the day. Or how about a bowl of oatmeal with milk, blueberries, and sliced almonds.  

If he still wants eggs: Saute vegetables to add some colour and a nutritional punch, such as with the recipe below.

Egg White Veggie Omelet/Omelette
Source: the Gracious Pantry

Ingredients:
4 egg whites (or 2 whole eggs)
1 cup raw spinach
1/2 small onion, chopped
 2 cloves garlic, chopped
1/4 cup grated zucchini
1 roma tomato, chopped
1/2 cup sliced crimini mushrooms
 2 teaspoon olive oil
1/4 cup grated parmesan cheese (optional)

Directions:
1. Put the olive oil in a large frying pan and warm pan over low to medium heat.
2. Add the spinach, onion, garlic, zucchini and mushrooms. Stir continuously. If you keep the heat low, you shouldn’t need any more oil.
4. When the mushrooms have wilted, stir in the eggs and scramble them with the veggies.
5. When the eggs are cooked, quickly add the parmesan, scramble briefly to distribute and then form into an omelette. Place omelette on plate and top with tomatoes.

 Happy Father's Day!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Eggs for Easter

With Easter weekend and holidays approaching many people are loading up on chocolate treats.  They've been on store shelves since Valentine's Day in some cases so you're likely well aware of the options available this year.

As with any holiday, make sure you have a plan so you don't give in to temptation, but are still able to enjoy a few treats.  I know for me it's best to keep treats out of the house - when we see them, we want them, we eat them, and then we wonder how they disappeared so fast.  If you're like me you may have some treats in the house over the weekend, but not before and not after.  That helps me stay mindful and enjoy a few without over doing it. 

It also helps to make sure you're not skipping meals, but are having healthy well-balanced meals and snacks with protein and fibre to help keep your blood sugar stable for longer.  If you let your blood sugar get too low, that's when you may give in to temptation or crave treats, and if they're right in front of you, they may soon be gone!

I also like to encourage non-food treats and gifts, since I feel like we tend to 'treat' ourselves too often these days with sugar, fat, and excess Calories.  I love chocolate, but I also love flowers and plants, books, walks in the fresh Spring air, or spa treatments, like a pedicure to get my toes ready to be seen in public.  I'm not saying you can't have chocolate this Easter, but don't leave out a whole bowl of chocolate eggs and not expect to give in to the temptation!  Portion out a few and have them after your meal or snack.

Another thing to keep in mind is why not focus on a great egg meal rather than just thinking about chocolate eggs?  Eggs are a great source of nutrients, are low in saturated fat and one large egg contains only 70 Calories.  They also contain 6g of protein and are a complete protein because they have all 9 essential amino acids.  Research shows that healthy adults can enjoy an egg a day without increasing their risk of heart disease.  Start your Easter morning with scrambled eggs, whole grain toast, and fresh fruit so you have lasting energy for your Easter egg hunt.

Happy Easter
Steph (Wheler) Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Appetizer Q's Day

Again, inspired by ingredients in the house and feeling like quiche, I ended up creating broccoli, onion, and cheese crustless quiche.  I'm not a huge pastry person and by making them crustless they become a healthier option.  They were quite flavourful and a nice appetizer size for sharing with friends.  The recipe below is for ham and Swiss, but you can change up the filling based on your favourite flavours or what you have in the house.


My Q's Day question to you today is:

What is your favourite appetizer to eat or make?

Crustless Ham and Swiss Mini Quiches

Source: EggBeaters.com
Enjoy the flavor of ham and Swiss quiche, without the crust calories, in these mini quiches

Hands On:10 | Total: 30 | Makes: 4 servings (3 mini quiches each)

Ingredients:

• PAM® Original No-Stick Cooking Spray
• 1 carton (16 oz each) Egg Beaters® Original
• 1 cup finely chopped fully cooked lean ham
• 3/4 cup shredded Swiss cheese
• 1/4 cup sliced green onions

Directions

1. Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray. Pour Egg Beaters evenly into muffin cups (about 1/3rd full). Combine remaining ingredients in medium bowl. Spoon evenly over Egg Beaters.
2. Bake 18 to 20 minutes or until puffed and set. Let stand in pan 2 minutes. Run table knife around edges of quiches to loosen.

Remember to share recipes, ideas, questions, comments, and answers every Tuesday on the Nutrishus Blog for Q's Day.

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Kitchen Sink Frittata

I made this recipe the other day because I had eggs, cheese, and lots of veggies in the house. It comes from the Dietitian's of Canada Simply Great Food cookbook.

6 eggs
1/2 c milk
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp vegetable oil
1/2 c diced onion
1 sweet potato, peeled and shredded (I didn't have so substituted other veggies)
1 tomato, diced
2 c chopped vegetables*
1 c shredded reduced-fat cheese (use a full flavoured cheese because you can use less and still get great taste)

*Use any combination of vegetables you feel like or have on hand. I used green pepper, mushrooms, and spinach, but try kale, rapini, yellow/red/orange peppers, broccoli, asparagus, etc.

Pre-heat oven to 350F (180C)
Grease a 8 c (2 L) baking dish

1. In a small bowl, whisk eggs and milk. Add salt and pepper, set aside.
2. In a large skillet, heat oil over medium heat. Saute onion until softened, about 5 minutes. Stir in sweet potato, tomato, and chopped vegetables.
3. Transfer vegetable mixture to prepared baking dish. Pour in egg mixture and top with cheese.
4. Bake in preheated oven for 20 - 30 minutes or until topping is golden and puffed and a knife inserted in the center comes out clean.

Enjoy!

Steph Wheler
www.nutrishus.com

Eating Eggs

Easter has come and gone along with religious ceremonies and Easter egg hunts. I think most of us think about chocolate and the Easter bunny, but rather than focus on chocolate at this time, I thought I would focus on eggs.

Eggs can play a role in a healthy diet, and like many food should be eaten with variety and moderation in mind. In Canada's Food Guide, 2 eggs count as a serving of Meat and Alternatives. Eggs are an affordable source of quality protein, are quick to cook, and are versatile enough to be eaten at any meal. One standard large egg contains 70 calories, 5 g of fat, 1 g of carbohydrate, and 6 g of protein.

That same egg also provides:
Vitamin A 10%
Calcium 2%
Vitamin D 15%
Riboflavin 15%
Vitamin B12 50%
Iron 6%
Vitamin E 15%
Niacin 8%
Folate 8%
(source: eggs.ca)


Did you know? the colour of the egg is determined by the breed of hen; there is no nutritional difference between white and brown eggs.

There are specialty eggs available that may or may not have different nutrient values.

Steph Wheler
www.nutrishus.com