Day: September 1, 2020

1. In a mason jar or other container with a lid, whisk yogurt and milk. Add oats, chia seeds, and coconut and stir to combine.

2. Add mango chunks to the top of the jar. Cover and refrigerate overnight or at least 8 hours.

3. Stir before eating.

Ingredient Variations and Substitutions

You can use fresh mango instead of frozen if you have it.

To make this recipe dairy-free and vegan, use coconut yogurt and nondairy milk.

Cooking and Serving Tips

To heat in the morning, warm in the microwave for 60 seconds in a microwave-safe container.

Make multiple jars at a time to have breakfast ready to go for a few days straight.

1. Place blueberries in a microwave-safe bowl. Cover with a napkin and microwave for 45 seconds to one minute, watching closely to make sure the blueberries don’t spill out.

2. Place Greek yogurt in a bowl. Top with the melted blueberries and pumpkin seeds.

Ingredient Variations and Substitutions

Both fresh and frozen blueberries will work for this recipe, or you can opt for another berry, like strawberries or blackberries. Similarly, swap out the pumpkin seeds for a heart-healthy nut like walnuts, almonds. Omega-3 rich chia seeds will also work, but might not provide the same satisfying crunch you’re looking for.

If you’re looking for something a bit more calorie-dense, double the recipe or increase one of the ingredients, such as the yogurt or pumpkin seeds.

Cooking and Serving Tips

The tastiest way to enjoy this 3-ingredient mixture is right after you take the blueberries out of the microwave. The hot, jammy berries contrast nicely with the cool, creamy yogurt. However, if you’re really short on time in the morning, you can just as easily prep this the night before. Store it in the fridge in a mason jar for a grab-and-go morning go-to.

If you don’t have a microwave, heat the berries over the stovetop, covered, with two tablespoons of water.

If you’re using fresh blueberries, here’s a tip: wash just the quantity you need, right before you use them, and store the rest in the fridge. If you store the batch washed, the excess moisture will decrease their shelf life.

1. Place all ingredients in a high powered blender and blend until smooth.

2. Preheat a pancake griddle or nonstick skillet to 350F. Pour 1/4 cup batter onto the hot surface for each pancake. Let cook until bubbles start to appear on the surface, about 1 to 2 minutes, then flip and continue cooking until done, another minute. Repeat with the remaining batter.

3. Serve with fresh berries and a drizzle of honey or real maple syrup.

Ingredient Variations and Substitutions

If you can find it, use reduced-sodium baking powder. It can be found in the baking aisle of most grocery stores.

To make blueberry pancakes for additional antioxidants, drop fresh blueberries directly onto the batter after you pour it onto the griddle.1 Or, use any other fruit or nuts for fun variations.

Cooking and Serving Tips

Round out the meal with fresh fruit and a scrambled egg for even more protein and balanced breakfast.

Extra pancakes can be frozen in a freezer-safe zip-top bag and reheated later for easy weekday breakfasts.

To keep the sugar in check, serve these pancakes with fresh fruit and watch the amount of maple syrup or honey you use. Try to stick with 1 tablespoon.

1. Beat eggs together with salt and pepper in a large bowl until well combined. Place rack in the middle of the oven and preheat broiler.

2. Heat olive oil in a large, ovenproof skillet on medium heat. Add onion and saute until translucent, about 3 minutes. Stir in tomato and cook until tender, about 2 minutes. Stir in broccoli.

3. Pour in beaten egg and move around until it covers the pan completely. Cook the frittata until it’s starting to set around the edges, then sprinkle the top with goat cheese. Place the frittata under the broiler to cook through. It should only take a minute and keep a close eye on it to make sure it doesn’t burn.

4. With an oven-mitted hand, remove from oven, let cool slightly, then invert onto a serving plate, Cut into four slices and serve or refrigerate until ready to eat.

Ingredient Variations and Substitutions

I love to make frittatas as an easy and satisfying breakfast throughout the year and switch things up based on what vegetables are in season. Try heirloom tomatoes, basil, and mozzarella in the summer, kale, and cheddar in the fall, cauliflower and feta in the winter, and asparagus and goat cheese in the spring.

If you’d like to reduce the amount of cholesterol in this recipe, replace some of the whole eggs with egg whites. You’ll need 2 whites for every egg being replaced. You could also replace 2 eggs with ½ cup milk or unsweetened, unflavored plant milk.

To make this dairy-free, simply leave out the goat cheese.

If you like your eggs with hot sauce, stir a teaspoon into the beaten egg or douse generously with your favorite hot sauce to serve. I also like it topped with fresh herbs, like chives, green onions, or parsley.

Cooking and Serving Tips

Another fun option is to turn this recipe into a mini-frittatas baked in a muffin tin. They’re perfect for snacks or sandwiches between a whole-grain English muffin or mini-bagel to make a breakfast sandwich. To make, crack an egg into 8 wells sprayed with oil, season with a bit of salt and pepper, then whisk together with a fork. Divide the sauteed onions, tomatoes, and defrosted broccoli between the wells then bake in a 350-degree oven for about 20 minutes.

To include a serving of healthy carbs with this meal, serve this with a slice or two of whole-grain toast or English muffin, a side of fresh fruit, or add cubes or slices of steamed sweet or white potatoes to the frittata.

This frittata also makes a delicious dinner. Serve with whole-grain bread or roasted potatoes and a side salad dressed with a quick dressing of equal parts lemon juice, olive oil, and a teaspoon of mustard to emulsify.

This frittata will last 5 days covered in the refrigerator. Serve warm, reheated in the microwave for 30 seconds, or at room temperature.

1. In a medium bowl whisk together yogurt, vinegar, curry powder, salt, and cinnamon.

2. Add the tuna and toss to coat.

3. Add the carrot, cashews, raisins, onion, and parsley and stir to combine.

4. Scoop half the mixture into each half of the avocado, allowing excess to spill over the sides.

5. Scoop out the avocado with a fork as you eat the tuna salad, enjoying a little with each bite.

Ingredient Variations and Substitutions

Substitute cashews for walnuts, pumpkin seeds, or sunflower seeds for a flavor twist. Swap in dried apricots or cranberries in place of raisins. Try canned salmon instead of canned tuna., or for a vegetarian option swap in mashed firm tofu in place of tuna. And if you’re not a fan of avocado or don’t have one handy, the filling works just as well in a hollowed-out tomato half instead of an avocado.

Cooking and Serving Tips

Top with a sprinkle of cheese and broil until melted for a “tuna melt” version. You can also cook over cooked whole grains (like quinoa or wild rice) for added complex carbohydrates and a bit of additional fiber.

1. Start by making the tabbouleh (steps 1-3). Cook couscous according to package directions, omitting any butter/oil/salt.

2. While couscous is cooking, chop your vegetables and herbs. Quarter the cherry tomatoes. Chop the onion into fine pieces.

3. Mix couscous, riced cauliflower, tomatoes, onion, parsley, scallions, and mint in a large bowl. Add olive oil and lemon juice. Season with salt and pepper.

4. Fill a large salad bowl with arugula, then cucumbers and tabbouleh. Sprinkle feta cheese and walnuts over the top. Drizzle with balsamic vinegar.

Ingredient Variations and Substitutions

Cauliflower florets can be riced at home. Just place the cauliflower florets into a food processor and pulse until completely broken down.

Feta cheese can be omitted to make this meal vegan.

Couscous can be replaced with quinoa to make it gluten-free.

Cooking and Servings Tips

Tabbouleh can also be made the day before and stored in the fridge. Flavors will meld together nicely overnight.

If you bought your couscous in bulk, without specified directions, bring ½ cup water to a boil. Once boiling, add the couscous, stir, and then turn off the heat. Cover and let couscous absorb the water for 5 minutes.

1. Combine all ingredients except for feta cheese in a medium bowl and mix gently to combine. 

2. Divide into four bowls and top with crumbled feta (1 tablespoon per serving).

3. Refrigerate any remaining leftovers for up to one week.

Ingredient Variations and Substitutions

The feta can easily be omitted for a vegan or lactose-free dish. 

Although traditionally black-eyed peas are used, this dish can be made with many other types of beans such as white beans, kidney beans, or chickpeas.

Another acidic vinegar such as white wine vinegar can be used in place of red wine vinegar but a sweeter vinegar like balsamic vinegar would significantly change the flavor.

More or less garlic can be used based on your taste preference, but keep in mind that raw garlic becomes more intense as it marinates.

Cooking and Serving Tips

Instead of canned, you can cook beans from dry until tender and not mushy.

This dish can be eaten at room temperature immediately after mixing or cold if made in advance. Remember to mix again before serving so that beans are well coated with the dressing and herbs.

Keep in mind that there will be extra oil and vinegar at the bottom of the bowl as the beans marinate, so you may want to use a slotted spoon when serving or use a regular spoon and add it all to a salad—the extra marinade can act as a yummy vinaigrette!

1. Place all ingredients for the meat (turkey, spinach, seasoning, cumin, chili powder, coriander, oregano, cinnamon, feta cheese) into a large bowl and mix together. Shape into a loaf or divide evenly between 12 greased muffin cups.

2. Bake at 425 F for about 25 to 30 minutes or until a meat thermometer inserted into the center registers 165 F. If using the muffin tins, cook for about 15 minutes or until a meat thermometer inserted into the center registers 165 F.

3. While the turkey is cooking, make your tzatziki sauce. Mix the yogurt, cucumber, lemon, garlic, ​and cumin together then refrigerate.

4. Wrap the pitas in foil and place in the oven with your baking turkey for a few minutes to warm them up.

5. When the turkey is done, slice it. Add the sliced turkey into your pita. Then add any optional ingredients that you choose or others that your family would enjoy and top with tzatziki sauce.

Ingredient Variations and Substitutions

Optional ingredients for topping your gyro include:

• Sliced tomatoes
• Sliced cucumber
• Romaine or spinach

If you don’t have grill seasoning on hand, adding salt and pepper to taste will work.

Cooking and Serving Tips

If you plan to freeze your meat mixture for cooking on another day, first label a gallon sized freezer bag with “Greek Gyro Meat,” the date, and “bake at 425F 25 to 30 minutes or until 165F.” If you plan to use the muffin tin, you would write “bake at 425 F 15 minutes or until 165 F.” Then add all ingredients to the bag and mix in the bag. Remove as much air as you can, and freeze it as flat as possible for quicker defrosting. It’s best to use the meal within three months. You may want to keep a list of all of your freezer meals in your freezer along with the original freezing date to help you keep track of the meals. As you use them, scratch them off of the list.

If your ground turkey comes in a 1 1/4-pound package, you can use the whole package without adjusting the other ingredients.

1. Measure the olive oil, water, salt, pine nuts, and parmesan into the bowl of a blender or food processor. Add the spinach and basil leaves while the machine is running and process the pesto until a coarse paste is formed.

2. Position the top rack of the oven about 6 inches below the broiler and preheat it with the oven door ajar. Line a baking sheet or broiling pan with foil for easy clean up.

3. Cut the fish into 6 pieces and place fillets flesh side up on the prepared baking tray. Broil for 6 minutes, then flip the salmon over and broil until the skin is visibly blistered, about 2 minutes.

4. Remove the pan from the oven and use a fork to gently lift the skin off the salmon. Check to make sure the salmon is almost done; pull the flakes apart gently on one of the fillets using two forks. If it is not yet opaque at least 75 percent through, continue to broil for another minute or two. If it is almost done, spread the pesto evenly on top of the salmon fillets, then sprinkle with feta cheese. Return to the broiler for 2 to 3 minutes, until pesto is bubbling and feta is softened. Serve promptly.

Ingredient Variations and Substitutions

Any ratio of spinach to basil can be used in this recipe, so use according to your flavor preference!

Cooking and Serving Tips

Cooking time for salmon can vary significantly depending on the variety of salmon and the thickness of the fillets. Adjust accordingly.

To save time, purchase pre-grated Parmesan cheese.

Be sure to use full-fat feta made of cow’s or sheep’s milk. Reduced-fat cheese will not become soft under the broiler.

Refrigerate any leftover pesto, tightly covered, to use later on top of your favorite gluten-free pasta or as a sandwich spread.