Meal Type: Breakfast

Egg-cellent nutrition for life on the run

We get it. Fall is a busy time of year. These on-the-go omelettes can be made in advance and warmed up for a quick meal or snack. And yes, you can freeze them too.

It’s hard to even call this a recipe because both the ingredients and the measurements are flexible. You can switch up the meat, the cheese, and the vegetables–your taste buds won’t get bored with so many flavor combinations.

Pro tip: these are great to make when it’s time to clean out the refrigerator to avoid food waste!

INGREDIENTS:

9 eggs
¼ cup milk or water
Salt and pepper
Meat, cheese, vegetables. Here are just a few examples:
- Chopped Meats: Bacon, Sausage, Ham
- Shredded Cheese: Cheddar, Swiss, Gruyere
- Chopped Veggies: tomatoes, mushrooms, onions, spinach, bell pepper

INSTRUCTIONS

Preheat oven to 375 degrees.
Grease muffin tins.
Loosely place approximately 2 TBSP of your desired combined meat, cheese, vegetable ingredients in each muffin cup.
In a separate bowl, beat eggs.
Stir in ¼ cup of milk or water to eggs (helps make eggs “fluffy”).
Add salt and pepper to taste.
Pour egg mixture in each filled cup to about about 2/3 full.
Bake about 20 minutes

Cool before placing in refrigerator or freezer for storage. When ready to reheat, pop a couple in the microwave for 30-45 seconds.

Triple Berry Chia Jam

If you love the taste of homemade jam, but don’t want to put all the work into making it the traditional way (hey, we’re not judging), try this Triple Berry Chia Jam recipe.

It’s ridiculously easy to make and doesn’t require any special canning equipment or pectin. This is a great way to use up berries before they spoil and the chia seeds provide extra fiber, omega-3 fats, proteins, vitamins and minerals that you don’t get from your average jam.

Ingredients:

1 cup blueberries
¾ cup chopped strawberries
¾ cup raspberries
2 tablespoons sugar
2 tablespoons fresh lemon juice
1-1/2 tablespoons chia seeds (white preferred)

Instructions:

Place the fruit, sugar and lemon juice in a medium saucepan and stir to mix.
Cook on medium heat for 10-12 minutes, stir occasionally, until the fruit is broken down. Use a fork or masher to further break down the fruits if you like a smoother jam.
Remove the saucepan from heat. Gently mix in chia seeds and let cool to room temperature.
Transfer to a jar and refrigerate. The jam will continue to thicken in the refrigerator and can be stored for 3-4 weeks (but because it’s so good, you probably won’t have it around that long).

Notes:

We think this recipe is great as is, but if you want to “make it your own,” try substituting the sugar for honey, maple syrup, agave, or stevia using a conversion chart and/or substitute other berries for the ones listed.

Shamrock Smoothie

No shamrocks were actually harmed in the making of this smoothie…but it does make the perfect drink for March to celebrate both National Nutrition Month and St. Patty’s Day!

Consisting of only 4 whole-food ingredients, this smoothie is easy, delicious and packed with vitamins and minerals. It’s also a good way to use up over-ripe or bruised produce and prevent food waste!

Place the ingredients in your blender in the following order:

1 peeled and sectioned orange (or 2 cuties)
* ½ peeled banana
* ¾ Cup pineapple chunks (1 Cup if you like it sweeter)
1 Cup tightly packed spinach, including stems
1 Cup ice

*Frozen banana and/or pineapple can be used instead of fresh fruit. Just decrease the amount of ice in the recipe or add additional liquid.

Blend and serve.
Serving size: Approx 20 ounces, enough for two small smoothies or one large smoothie. The recipe can easily be doubled.

The great thing about smoothies is that they are super flexible, here are some possible adjustments you can make and still maintain that bright green color:

Optional additions
½ a green apple
vanilla protein powder of your choice
green grapes
plain or vanilla yogurt
¼ cup milk or milk substitute of your choice
kiwi
pear

Potato Cakes (Tortas de Papa)

Ingredients:
• 3 cups left over mashed potatoes
• 1 cup small breadcrumbs*
• 1 Large egg, lightly beaten
• 2-3 Tablespoons of oil
* To add flavor add pepper, sautéed onions or garlic to the mashed potatoes before cooking.

Directions:
In a large bowl, combine the mashed potatoes, breadcrumbs, and beaten egg. Shape the potato mixture into 3-inch patties. In a large nonstick skillet over medium heat, add the oil. Add the patties and cook until golden brown, 2 to 3 minutes. Serve hot. You can use crushed corn flakes, corn meal or panko instead of breadcrumbs.

Ingredientes:
• 3 tazas de puré de papas
• 1 taza de pan rallado*
• 1 huevo grande, ligeramente batido
• 2-3 cucharadas de aceite
* Para añadir sabor agregar pimienta, cebolla o ajo al puré de papas antes de cocinar.

Direcciones:
En un tazón grande, combine el puré de papa, pan rallado y huevo batido. Haga tortas con la mezcla de tamaño de 3 pulgadas. En una sartén antiadherente grande a fuego medio, agregue el aceite. Agregue las tortas y cocine hasta que estén doradas, de 2 a 3 minutos. Sirva caliente. Puede utilizar cereal de maíz aplastado, harina de maíz o panko en lugar de pan rallado.

Meal Type: Breakfast

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