Posts Tagged ‘eggs’

So, was it the sausage or the cheese that inspired you to open this post and get your mouth watering?

Quiche is one of my favorite dishes with it’s flakey and buttery crust and creamy egg filling. Oh and add cheese and game over! Nevertheless, quiche this indulgent often make me feel a bit lethargic. Hello, food coma! Why not omit the crust and make the filling a bit lighter but still flavorful?!

You’ll enjoy the health benefits of this quiche. The chicken sausage and eggs contain loads of protein. Not to mention, the spinach contains phytonutrients for anti-inflammatory and ant-cancer benefits. The vitamin K from spinach is essential for maintaining bone health. Did I mention the sharp cheddar is low fat?…Eat up!

Crustless Sausage and Cheese Quiche

Print Recipe

– 2 cups of fresh spinach
– 2 tsp extra virgin olive oil
– 2 chicken sausage links, halved and sliced into half moons
– 1/2 cup cubed low fat sharp cheddar or cheese(s) of your choice
– 2 large eggs
– 1 egg white
– 1 cup 1% or nonfat milk
– sea salt and pepper to taste

Preheat oven to 375 degrees. Spray a pie dish with nonstick cooking spray and set aside.

Add the olive oil and chicken sausage to a medium or large skillet over medium heat. Cook the sausage until browned. Remove from skillet and set aside. Using the juices from the chicken sausage and olive oil, add the fresh spinach and saute until wilted. This step should not take very long, probably about 2 minutes.

Place the wilted spinach in a colander. When the spinach has cooled, gently squeeze to remove excess moisture. Lay spinach in the bottom of the pie dish. Throw-in the cubed cheddar and sausage!

In a medium bowl, whisk together milk, 2 whole eggs, 1 egg white and sea salt and pepper to taste. Pour over the spinach, cheddar and sausage. Bake for 30 to 35 minutes.

Remove and place on a wire rack. Slice and enjoy!!


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I must confess, one of my favorite new ingredients is pearl barley. I can’t get enough of it! In salads, soups and bowls. But what about pearl barley and breakfast?

I was recently on a mission to find a breakfast dish I could incorporate my new favorite ingredient because (a) I love breakfast and (b) now I love pearl barley. So…it only makes sense to marry the two. And…I did! It was stellar! I’d like to share it with you. What you’ll like about this recipe is that it’s incredibly flexible…change the veggies, add or omit specific herbs and seasoning or add cheese! Imagine that. Yum!

One other thing you’ll like is that it’s full of fiber from the pearl barley and vegetables and contains protein from the eggs. You may be ready to run a marathon after a serving of this. No joke!

Nutritional perks –

    Pearl barley – A heart-smart choice! Full of dietary fiber, contains Vitamin B3 and B1 as well as iron, magnesium and zinc. It’s pretty much a nutritional super hero.
    Eggs – One egg contain 5.5 grams of low-cost protein. Eggs are an excellent source of choline, which is essential for brain function, the nervous system and heart-health. Apparently most Americans are choline-deficient; you can read more about choline here.

Pearl Barley Savory Breakfast Bake
Inspired and loosely adapted from this recipe

Print Recipe

– 1 cup uncooked pearl barley
– 2 tsp extra virgin olive oil
– 1/2 cup mushrooms, sliced
– 1/2 cup zucchini, halved and sliced
– 1/2 cup onion, chopped
– 1 summer squash, halved and sliced
– 2 eggs
– 1 tsp dried basil
– 1/2 tsp dried oregano
– sea salt and pepper to taste

Cook the pearl barley according to package. For me, it took about 40 minutes and I used water. When barley is tender and liquid absorbed, remove from heat and set aside.

Preheat oven to 375 degrees.

In a medium pan over medium heat, add the olive oil, zucchini, onion, mushroom and squash. Season with sea salt and pepper to taste. Cook the vegetables until lightly browned. Add the cooked barley and cook until barley begins to brown. Stir in the basil and oregano; add more sea salt and pepper if desired.

Gently spoon the mixture into a casserole dish. Crack the eggs over the barley mixture and make sure not to break the yolk. Feel free to add more eggs if you wish! Bake for 15 minutes or until eggs are set.

Enjoy it’s flavor and enjoy how good and good for you it is!

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We’ve all been there. We’re hungry but not too hungry but hungry enough. What to eat? A mini-meal is definitely in order!

If you like eggs or runny egg yolks, then bookmark this page! Seriously, this small meal is fulfilling, flavorful, full of texture and simple to throw together.

This recipe is inspired by a display of quail eggs I strolled by at Surfas, in Culver City. One of my best friends, Jen, was there to witness it. I had to do a double-take! If you’ve read about my low maintenance one-pan sliders, you know that the sensation of inspiration ignites my fire to take action.

The quail eggs were perfectly speckled, shapely and smooth. Moreover, I just love how earthy they looked, as if they were removed from the quail nest one hour before. I knew at the moment these gems would produce something quite tasty.

I didn’t know much about the marble-sized quail eggs, so to Google I went.

Nutritional perks –

    Quail eggs – nutritional value is 3-4 times higher than chicken eggs. Quail eggs contain 13% proteins, while chicken eggs contain 11% proteins. Strengthens the immune system, promotes good memory and contains the “good” (HDL) cholesterol

Fried Quail Egg on French Baguette

Print Recipe

– Quail eggs
– French baguette, cut into slices on the bias
– Soft goat cheese
– Balsamic vinaigrette
– Sea salt and pepper to taste
– A tasty side salad or soup

Toast the baguette slices in the broiler until toasty.

Spray non-stick cooking spray in a medium skillet. Carefully drop one to two quail eggs into the skillet. Remove the eggs before the bottoms of the whites brown too much.

Spread goat cheese on the baguette slice and lightly drizzle the balsamic vinaigrette on top. Slide the fried egg on top. The small fried egg fits perfectly on the slice, I just love that.

Season with salt and pepper. Pair with your favorite salad or soup. Enjoy and watch the egg yolk ooz-out. That’s the best part!

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I saw this purple cauliflower in the market and it called out to me. Seriously, how could I not pick it up, admire it’s color and reflect on it’s unique taste? I love cauliflower, but did purple cauliflower taste different than the milky white cauliflower we all know and love? Well…some of us love. I definitely love.

I grabbed it and went home. I didn’t steal it; I paid incase you were wondering! I was anticipating lightly covering it in olive oil, sea salt and pepper and roasting it. Perhaps drizzling a reduced balsamic on top too. I thought about making a frittata or a savory tart. I thought these were all good options and all warm and enjoyable but I had an insatiable need to find a recipe that challenged me.


I’ve never made a souffle, not a chocolate souffle or cheese souffle. My first souffle? A purple cauliflower souffle. It was a good choice and I can only hope you think so as well!

The recipe for this purple cauliflower souffle is incredibly simple and works for many different vegetables. You could try zucchini, broccoli, carrot or green peas. I just loved how light the souffle was and how delightful the lemon zest scented the air. It would pair perfect with a salad; a good choice for lunch or dinner! Guaranteed.

Nutritional perks –

    Cauliflower – good source of riboflavin, protein and magnesium. a very good source of dietary fiber, Vitamin C, K and B6 and folate.
    Eggs – good source of riboflavin and Vitamin B12. a very good source of protein.

Purple Cauliflower Souffle
adapted from CookingLight Magazine, Dec. 2001 Issue

– 3/4 lb. purple cauliflower, finely chopped
– 1/2 cup whole wheat flour
– 1 1/2 low fat milk
– 1/2 cup nonfat Greek yogurt or 2% Greek yogurt
– 1 Tbs grated lemon zest
– 3/4 tsp sea salt
– 3 large egg yolks
– 6 large egg whites

Preheat oven to 325 degrees. Spray a casserole dish with nonstick cooking spray.

Cook purple cauliflower in boiling water until tender. Remove and allow to cool to room temperature on a paper towel.

Combine flour and milk in a medium sauce pan and stir well. Bring to a boil and cook one minute, always stirring. Reduce heat to medium-low. Stir in yogurt, lemon zest, salt and yolks. Cook one minute until thick. Pour into a large bowl and stir in cauliflower.

In a separate bowl, beat the eggs whites with an electric mixture until stiff peaks form. Gently stir 1/3 egg white mixture into cauliflower mixture. Fold the remaining egg whites into the cauliflower mixture.

Gently spoon mixture into a casserole dish and bake for 40 minutes.

out of the oven

Serve immediately and enjoy it’s toasty top, specks of purple cauliflower and lemon zest. You will find it’s light texture and flavor refreshing! So, does it taste similar to white cauliflower? I believe it does!

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baked eggs & purple potato

I’m a morning person; I just am. Mornings smell fresh, sound blissful and I get swept away in its quietness. My heels are lifting off the floor just writing about it.

Guess what? I’m a breakfast person too! I do love a good breakfast. Specifically a breakfast involving eggs! Cage-free of course! I won’t discriminate, I love ’em in all forms. Last weekend I woke-up to a sweet morning and the morning definitely summoned baked eggs. I’ll share…

I felt inspired to make an individual serving of baked eggs with a side of purple potato home-fries. It was the perfect morning and it was going to get even better! Better because the baked eggs I was going to make were packed with protein, texture and flavor. My baked eggs included oven-roasted cauliflower and eggplant and dried Italian herbs.

You’ll like this recipe and it’s way easy! It’s actually more of a method because you can add different veggies, cheese or herbs and it would be just as yummy.

Nutritional perks –

    Eggs – great source of Vitamin B12 and protein
    Cauliflower – great source of protein, magnesium and riboflavin. Excellent source of dietary fiber, Vitamin C, K, B6 and folate. Heck yeah!
    Eggplant – great source of Vitamin K and B6 as well as dietary fiber
    Purple potato – low in cholesterol, good source of complex carbs, dietary fiber, Vitamin C, B6, potassium and iron

Now lets get down to egg-y business, shall we?

Baked Eggs & Purple Potato Home-fries
Serves 1

Purple potato home-fries
1 small to medium purple potato, cut lengthwise and sliced into small wedges
Sea salt and pepper to taste
1 tsp olive oil

Heat a nonstick skillet to medium heat. Add olive oil and purple potato. Brown wedges on one side until your desired crispiness and turn the wedges over to brown the other side until desired crispiness. Salt and pepper to taste.

Baked egg in ramekin
1 medium egg
2 egg whites
Oven roasted caulifower, I used about 5 small florettes
Oven roasted eggplant, I used about 2 slices
Dried Italian herbs
Sea salt and pepper to taste
1 sliced of whole wheat bread

Preheat oven to 350 degrees. Spray nonstick cooking spray in ramekin.

Place cauliflower and eggplant into ramekin and then add egg whites and 1 egg. Season with Italian herbs, salt and pepper.

Bake for 18 to 20 minutes or until egg whites set. Meanwhile, toast a piece of whole wheat bread. When toasted, cut toast vertically to make toast “soldiers” for dipping into the divine runny egg-yolk!

Add a side of fruit and coffee or tea. Bask in its glory and enjoy!

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