Simple Veggie Frittata

A frittata is such a versatile dish - it’s simple enough to whip up for breakfast or brunch, but elegant enough to serve for dinner, and leftovers are amazing for packed lunches (yay for meal prep!).

Eggs are a wonderful source of protein and healthy fats, and, unlike so many other animal products, you can find high quality eggs at an affordable price, especially when shopping at your local farmer’s market or co-op!

I created this easy frittata as a quick meal to use up leftover veggies you may have lurking in your fridge. Veggies that probably wouldn’t have been eaten otherwise, either because you’re tired of eating them plain or there’s just not enough leftover from a meal to serve as a side dish. Use whatever vegetables you have on hand, and any herbs and spices too (both fresh and dried work here).

Simple Veggie Frittata - Emily Nachazel.JPG

Simple Veggie Frittata

Ingredients:

  • 10 large eggs, whites and yolks separated

  • 1 tsp sea salt

  • ¼ tsp freshly ground black pepper

  • 2 tablespoons coconut oil

  • 3 cloves garlic, minced

  • 2 cups cooked veggies, chopped into small pieces (I used sweet potato and broccoli but the possibilities are endless! Use what you have on hand)

  • Fresh or dried herbs, optional (I used about ½ tsp of rosemary, basil and oregano)

Directions:

  1. Preheat the oven to 350F.

  2. In a large bowl, whisk the egg whites until frothy. Add in yolks and whisk until combined. Add in salt and pepper.

  3. Melt the coconut oil in a 10-inch nonstick, oven safe skillet over medium heat. Add the garlic and season with additional salt and pepper. Cook until browned.

  4. Add cooked veggies to the skillet and stir to coat with oil and garlic.

  5. Pour the egg mixture into the skillet. Make sure that the vegetables are evenly distributed in the mix. Sprinkle fresh or dried herbs on top.

  6. Let everything cook for 5 to 7 minutes, until the edges of the eggs are set but the center is still wobbly when you move the pan.

  7. Transfer the skillet into the preheated oven and cook for another 7 to 10 minutes, until the frittata has set completely.

This recipe was inspired by the Superhuman Frittata from Go with Your Gut. I highly recommend this cookbook for lots of delicious, easy + gut-friendly recipes!

Whole Roast Chicken

I’ve been wanting to make a whole roast chicken for awhile now. I know that it’s super easy, and more economical and sustainable than just cooking up chicken pieces. Plus, it feels very “grown up” to know how to cook a whole chicken.

Well I finally I got the little push I needed to embark on my chicken cooking adventure. I’m scheduled to take SIBO (Small Intestinal Bacterial Overgrowth) test this week. Part of the prep for this test is that the day before you can only eat protein - baked chicken and fish, eggs and other lean cuts of meat (with minimal seasonings and oil). I figured now was the perfect time to make a chicken since I needed quite a bit of it to eat during my test prep.

Side note: I’m sharing more of my gut healing adventures on Instagram as I do tests, learn more about my digestion and self experiment. If you’re interested in that process, make sure you’re following along there.

This whole roast chicken recipe was easy and oh so delicious! My chicken turned out perfectly cooked - still moist and juicy with good flavor from the salt and lemon. Best of all, I’m proud of myself for learning something new and I’m looking forward to having this recipe in my regular rotation.

Whole Roast Chicken.jpg

Whole Roast Chicken

inspired by Roast Chicken with Lemons from Essentials of Classic Italian Cooking by Marcella Hazan

Ingredients:

  • A 3- to 4- pound chicken

  • 1 or 2 lemons (small enough to fit in the cavity of your chicken)

  • About 1 tbsp sea salt

  • Fresh ground black pepper, to taste

Directions:

  1. Preheat your oven to 350.

  2. Prepare your chicken. Wash (if desired) and pat dry with paper towels. Let any water or liquid drain from the chicken. Then, sprinkle the salt all over and inside the chicken and massage gently.

  3. Prepare the lemons. Wash and dry the lemons. Roll them out a few times on your countertop (this helps get the juices flowing). Poke 15-20 holes in each lemon using a sharp knife, toothpick or fork (this prevents the lemons from exploding during the cooking process).

  4. Place lemon or lemons inside the bird’s cavity. If you’re able, close up the opening with string (I didn’t have any so just used the excess skin to close up the cavity loosely).

  5. Put the chicken into a roasting pan, breast side down. Sprinkle generously with black pepper.

  6. Cook for 30 minutes. Remove the chicken, flip (breast side up) and cook for an additional 30 minutes.

  7. Turn the oven up to 400 and cook for 10-20 more minutes. At this point the skin should start to get brown and crispy. After 10 minutes, check the meat - it’s done when the meat is firm (not jiggly) and juices run clear. If there’s any question, cook for another 5-10 minutes.

  8. Remove chicken from the oven and let rest for 10-15 minutes before carving. The juices in the pan are delicious and can be served as a simple gravy or used to make a more intricate dressing.

What’s one recipe that you’re proud of yourself for trying at home?

Leave a comment below and let me know!

Thai Red Curry

Like so many other foods, Thai curry holds memories for me.

Backpacking through Thailand and eating ALL the curry and pad thai.

Cold winter nights when I had just moved to Brooklyn and discovered my local Thai restaurant made a bomb veggie curry (which I got with “extra vegetables” every time).

And finally learning to cook this dish myself, one of my first more “exotic” recipes (I definitely did not grow up eating this food).

Me, searching for the best veg curry in all of Thailand (circa 2014)

Me, searching for the best veg curry in all of Thailand (circa 2014)

I forgot about Thai curry for awhile. Maybe because it held memories I wasn’t wanting to access, or maybe simply because I got in a routine of making other things and forgot about this once loved dish. Whatever the reason, I was reminded how much I love Thai curry during my recent trip to Sedona when my parents and I had Thai food for Valentine’s day dinner.

Homemade curry is especially awesome because you can customize it to your dietary preferences and taste buds: Not a fan of too much spice? Use a little less curry paste. Vegetarian? Add in some tofu or simply serve over rice. Grain free? Use cauliflower rice instead. Need more protein? Beef up this basic dish with whole shrimp or sliced chicken breast.

And so when I was thinking what dish to teach and make for last weekend’s retreat, curry immediately came to mind.

The recipe below is more of a rough formula. Don’t have snap peas? Leave ‘em out. Not a fan of mushrooms? Swap in another vegetable. Take my measurements and instructions as your guide, but feel free to make this your own.

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Simple THAI Red Curry

Ingredients:

  • 1 tbsp coconut oil

  • 1 onion, diced

  • 3-4 cloves garlic, minced

  • 1 inch fresh ginger, minced

  • 4 tbsp Thai Red Curry paste (I always use this one by Thai Kitchen)

  • 1 8-oz package white button mushrooms, sliced

  • 1 bell pepper, sliced (orange, red or yellow all work)

  • 2 heads broccoli, cut into florets (save the stems for roasting and snacking!)

  • 2 large carrots, peeled and cut into coins

  • 1 cup snap peas, trimmed

  • 1 14-oz can full fat coconut milk (again I like the Thai Kitchen brand)

  • Juice of 1 lime

  • Fresh cilantro or basil, for garnish

Directions:

  1. Melt coconut oil in large pot over medium heat.

  2. Add onions and saute for 5 minutes and saute until soft and translucent.

  3. Add ginger, garlic, and curry paste and stir.

  4. Add all vegetables except snap peas and mix well so that curry paste is equally distributed.

  5. Add coconut milk and about 1/2 cup of water. Cover with a lid and let simmer until vegetables are cooked to desired done-ness (10 minutes or so).

  6. Add in snap peas and lime juice. Cover and let cook for another 2-3 minutes.

  7. Serve with fresh cilantro or basil, and more lime juice as desired.

Are you a curry fan? have you tried making it yourself?

Leave a comment below and let me know!

Green Zinger Smoothie

I made this smoothie as a light breakfast before a morning hot yoga class and it was perfect - I felt fueled enough to power through the class, but not weighed down or like my belly was overly full.

Green Zinger Smoothie –   Emily Nachazel

Green Zinger Smoothie – Emily Nachazel

Green Zinger Smoothie vegan / gluten free / paleo

Ingredients:

  • 1 small frozen banana
  • Handful of greens (I used kale but spinach or any other mild green will work!)
  • About 1 cup almond milk
  • 1 spoonful almond butter
  • Scoop of vanilla protein powder of choice (I used this one but see this post for all of my protein powder recommendations)
  • Generous sprinkle of cinnamon
  • Small knob of peeled fresh ginger (gives it the ZING!)
  • Pinch sea salt
  • A few ice cubes (optional)

Directions:

  1. All all ingredients to your Vitamix or high speed blender and blend on high until smooth. You may need to add a little extra liquid or ice, depending on how thick you'd like your smoothie.
  2. Enjoy!

Paleo Cookie Dough Bites

TRUE FACT: I actually don't love cookies.

I know, who am I??? But seriously, I'd pick a bowl of soft serve ice cream or a gooey brownie over a cookie ANY day.

I've posted recipes for healthy, mostly raw "cookies" before. None of these taste like the traditional, baked variety, but personally I love that about them. This variation doesn't include any oats making it perfect for my paleo friends. I especially love the addition of roasted hazelnuts - it gives these cookies an interesting flavor... plus, almonds are SO 2017 ;).

Cookie Dough Bites

Cookie Dough Bites

Cookie Dough Bites vegan / gluten free / paleo

Ingredients:

Instructions:

  1. Add all ingredients except cacao nibs to your food processor (or Vitamix) and pulse until "dough" starts to come together.
  2. Add cacao nibs and pulse a few times more to incorporate.
  3. Form into balls with your hands. You can also use a melon scooper for more uniform bites. Arrange on a cookie sheet and place in the freezer for 20-30 minutes, or until firm.
  4. Enjoy immediately, or store in the freezer to eat later.

If you make this recipe, I'd love it if you would snap a photo and post to social media - make sure to tag me @EmilyNachazel so I can see it.

 

 

Happy happy holidays friends!