Welcome to day two. Today's menu features a little repetition and a vegetable-filled frittata. Repetition and limiting choices make integrating healthy eating habits more feasible. Yes, eating leftovers can be a little boring, but in terms of practicality, cost-effectiveness, and time management, nothing can beat meal prep.
Eggs are an economical and excellent source of protein and B-12. When selecting your eggs, be mindful of your source. Purchase your eggs from a farm, your local greenmarket, or from brands indicating that the hens are pasture-raised. When my CSA is over, my "go to" distributor is Vital Farms.
A frittata is by no means a decadent or indulgent breakfast. It is a simple, clean dish that can be bursting with protein and vegetables. It is also a great meal to make in advance and enjoy cold for lunch or dinner.
Broccoli and Kale Frittata
- 8 pasture-raised organic eggs
- 1 bunch of kale, stems and leaves chopped and separated
- 1 cup broccoli florets and peeled stem, cut into bite-sized pieces
- 2 scallions, thinly sliced
- salt + freshly ground pepper
- 2 tbsps olive oil
- Fresh herbs for garnish
Preheat oven to 350°. Heat 1 tbsp oil in an 8-inch ovenproof skillet or cast iron pan over medium heat. Add broccoli florets and stems and sauté until softened. Remove and set aside. Add a touch more olive oil to the pan and toss in the kale stems. Sauté until softened. Add the kale leaves and cook until barely wilted. While the greens cook, whisk the eggs, scallions, salt, and pepper in a large bowl. Increase the heat to medium-high and add the broccoli back to the pan with the kale. Add a tsp more oil to the skillet and pour the eggs over the vegetables, shaking the pan to evenly distribute the mixture. Cook the frittata, without stirring, until its edges begin to set, about 3-5 minutes. Transfer skillet to oven. Bake frittata until golden brown and center is set, 20-25 minutes. Check the frittata five minutes before it is ideally supposed to be done to avoid overcooking. Top with fresh herbs and serve with a lightly dressed salad of mixed greens or cut up and refrigerate for a quick breakfast, lunch, or dinner.
Enjoy leftover turmeric roasted cauliflower soup for lunch and spaghetti squash with kale pesto for dinner. Recipes were featured on day one.
For a snack, munch on half of a raw or broiled grapefruit. Slice a grapefruit in half. In a bowl, mix together 1 tsp maple syrup, 1/4 tsp ground ginger, and 1 tsp minced rosemary. Rub maple mixture on the flesh of the grapefruit. Bake for 10 minutes at 350°, finish in the broiler for 3 minutes.
Have you tried a new workout or hit the gym yet? Exercise is a huge component of healthy and balanced living. Working out helps you destress and empowers your body and your mind. Working out also has a carry over effect that pushes you to make positive changes in other areas, i.e. your diet. Aim for 180 minutes of cardio a week. This can be broken down into many different types of increments - four 45-minute soul-cycle classes or three one-hour sessions at the gym. Schedule it in, book your classes for the week, or make dates with friends to meet at the gym or to run in the park. Hold yourself accountable and put it into your calendar so that you do not bail when your alarm goes off at 6 am.