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!

Zucchini Noodle Soup

This easy recipe came together one night last week - it was an unseasonably cloudy and cool summer day, and since my gut has been acting up I wanted to make myself a simple yet nourishing dinner. Something that felt a little more fun than a standard bowl or salad, but didn't take a ton of time or effort.

Soup isn't your typical summer food, but this bowl was light and satisfying and exactly what my belly wanted. Making noodles out of zucchini gives the soup a fun factor while also upping the veggie content.

IMG_0554.JPG

Zucchini Noodle Soup

Ready in less than 10 minutes this soup is a perfect light dinner or easy lunch. Serve with a crusty slice of toast slathered in ghee or grassfed butter.

Makes 1 serving

Ingredients:

  • 2 cups bone broth

  • 1 small zucchini

  • 2 eggs

  • Salt and pepper to taste

  • Ghee or olive oil

Directions:

  1. Use a spiralizer or vegetable peeler to make noodles or ribbons out of the zucchini.

  2. Heat bone broth in a medium pot.

  3. Add in zoodles and cook for a few minutes

  4. Crack the eggs directly into the pot and poach or scramble in the hot soup. Cook until eggs are to your likely (can leave them a little softer like egg drop soup or fully cooked).

  5. Ladle soup into a bowl and season with salt, pepper and a drizzle of ghee or olive oil.

 

 

If you loved this Easy meal idea, check out these recipes:

Bone Broth Breakfast Soup

Zoodles with Veggies and Goat Cheese

High Protein Avocado Toast

 

Copycat Rx Bars

My first office job was working as a Camp Registrar the summer before my second year of college. I was in charge of everything camp registration and organization for a whole bunch of day camps, but I worked in the office mostly - making sure all the campers were squared away and our documentation was in place. I actually loved this job - I felt like I was getting paid SO much (especially compared to the life guarding gig I had been working for a few years) AND I really enjoyed the stability and consistency of my days.

It was around this time that I started getting into healthy eating and more into running. I would workout pretty much every day after work, around 5PM or so. I packed my lunches (usually BIG salads or wraps with leftovers from dinner the night before) and always brought an energy bar to eat a hour before I left work to hit the gym or go for a run.

Luna bars were my favorite (Nutz Over Chocolate was my JAM!) but I switched things up and tried all the "healthy" bars out there: Nature's Valley, ZonePerfect, ZBars (the kid's Clif bar), Balance, and more.

A lot of these bars sure were tasty, but, as I learned later on in my wellness journey, all the "stuff" in them wasn't the best for my belly. I recently Googled the ingredients in one of my old favorite bars, and here's what came up:

Screen Shot 2017-08-19 at 6.36.15 PM.png

That's a lot of stuff! I didn't know it back then, but a lot of these ingredients (common in so many energy or protein bars) can cause tummy trouble: soy, sugar, peanuts, and vegetable oils.

A few years ago I realized that while bars were super convenient, they weren't the best for my belly. I started to be more discerning about the bars I was buying (looking at the type and number of ingredients), and even started making some of my own variations!

Today I'm sharing my current favorite homemade energy bar recipe. These bars are modeled after the recently popular Rx bars. I found Rx bars this year - I love the minimal ingredients and higher than average protein content. Like with so many things, I wanted to try my hand at making them myself, and hence these recipes were born!

These bars are tasty, simple to make, and a bit easier on your gut (and your wallet!) than most store bought bars. One of my yoga students even said she liked these bars BETTER than the real Rx bars. If that's not a compliment, I don't know what is!

Copycat Rx Bars

Copycat Rx Bars // gluten free, dairy free, paleo, vegetarian

Chocolate Sea Salt Ingredients:

  • 1 heaping cup pitted dates

  • 3/4 cup egg white protein powder

  • 3/4 cup raw almonds

  • 1/4 cup raw cashews

  • 1 tsp vanilla extract

  • 1/3 cup raw cacao powder

  • 1 tsp sea salt

  • 1 tbsp hot water (add more if needed)

Coffee Cacao Ingredients:

  • 1 cup pitted dates

  • 3/4 cup egg white protein powder

  • 1 cup raw almonds (you can also do 1/2 cup almonds and 1/2 cup raw cashews)

  • 4 tsp instant coffee

  • 1/4 cup raw cacao nibs

  • dash sea salt

  • 1 tbsp hot water (add more if needed)

Instructions:

  1. Add all ingredients except water to your food processor or Vitamix blender and pulse until everything is finely chopped.

  2. Add 1 tbsp hot water and pulse some more. Add the least amount of water possible - just enough to get the ingredients to start to stick together like a dough. **Note: Be careful adding too much water. I did 2 tbsp in one batch and it was way too much and my bars turned out pretty sticky. Not the end of the world, but not ideal.

  3. Line an 8x8 baking dish with parchment paper. Press the dough into the pan so it's evenly distributed and there are no holes.

  4. Place dish in freezer for 15-20 minutes. Remove and slice into 10-12 bars. Return to freezer until you are ready to eat!

Note: These bars call for egg white protein, as that's what Rx uses in their bars. I'm sure you could swap it for any neutral protein powder or collagen peptides.

 

If you liked this recipe, I think you’d love my 35-page paleo + GUT FRIENDLY recipe e-book!

Click here to download your FREE RECIPE E-BOOK!

Paleo Banana Pancakes

Who doesn't love pancakes?

I remember having friends sleep over in middle and high school - we'd stay up way too late gossiping and watching MTV. In the morning, I'd make pancakes, usually chocolate chip, and we'd eat a TON. Like at least 7 each. Gotta love that teenage metabolism ;)

These pancakes are nothing like those of my childhood but boy are they delicious. The best part? They are packed with good-for-you ingredients so you can eat the entire stack and STILL feel incredible, teenage metabolism or not.

Paleo Banana Pancakes // gluten free, grain free, refined sugar free

Ingredients:

  • 1 large ripe banana
  • 2 eggs
  • 2-3 tsp coconut flour
  • 1/2 tsp pure vanilla extract
  • pinch of baking soda
  • generous dash of sea salt
  • generous dash of cinnamon
  • 1-2 tsp coconut oil (for cooking)
  • optional: 1/2 tsp maca powder

Instructions:

  1. Mash banana with the 2 eggs (you can do this with a fork for chunkier pancakes, or blend in your blender for a smoother batter)
  2. Mix in all other ingredients.
  3. Heat coconut oil in a skillet over medium heat. When oil is hot, scoop batter into skillet to form 4-5 pancakes.
  4. Cook until the surface of the pancakes start to bubble and edges are browned and then flip VERY carefully (I used two spatulas to do this). Cook another few minutes on the second side.
  5. Top with fresh fruit, nut butter and (if desired) real maple syrup. ENJOY!

Are you a pancake fan? What's your favorite type - blueberry, chocolate chip, banana?? Share with me in the comments below!

Spring recipe roundup!

OMG, it FINALLY feels like spring here in NYC! YAY! I'm excited for longer days, warm sunshine and (of course) SPRING food!!

Today I'm sharing a few recipes highlighting the beautiful produce this season has to offer. What IS in season? Read this post I wrote last year around this time (bonus: there are more recipes there too!).

Here's what I've got my eye on making right now:

Happy spring cooking!