We're back with another recipe from Allison from Seek Satiation, our resident food writer. Today she's sharing some delicious peanut butter banana oatmeal bites that I know you're gonna love! Show her some love on instagram or in the comments section below! xo Candace
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Eggs and vegetables, what a formidable combination! Well, perhaps "formidable" is a strong word, but it's certainly a combination that can't be beat! As a person that often meal preps her breakfasts for the work week, any combination of eggs and vegetables in my belly lends to me having a better morning. If I eat anything with too much sugar - I've been known to be a bit heavy handed with my overnight oatmeal's maple syrup pours in the past - I definitely feel that quintessential 11 a.m. crash so many folks talk about. A breakfast with eggs and vegetables definitely helps me stay steady and focused until lunchtime. Protein and vital nutrients, for the win!
That being said, it can get a little boring eating the same egg and vegetable-based breakfasts repeatedly. For me, I never have time to cook a breakfast on weekday mornings - I always bring it to my office - so it's usually a hard-boiled egg with an avocado or sauteed greens and roots. Delicious, but...another delivery system for my eggs would be most welcomed, as hard-boiled eggs and their oft-cakey centers can be quite boring and a hair unpalatable after eating them for three mornings in a row.
These mini vegetable frittatas are great for a myriad of reasons. One, they are so insanely easy to make; this recipe took me roughly 35 minutes to create, start to finish. Two, they are easy to transport if you need an easy breakfast to bring to the office or on your commute. Three, they save well in the fridge or freezer, so make 'em in bulk! Four, you can mix up the ingredients in any way that you please! It's a good "I need to clean out the vegetable crisper" kind of meal. On the day I made this, I had a green pepper, cherry tomatoes, baby spinach, and leftover roasted asparagus in the fridge, which is the specific recipe I'll be sharing with y'all today. These are dairy-free, but feel free to add a bit of cheese in there, if you so please!
(Excuse the janky muffin pan pictured above. It's well worn and well loved. Ha!)
These mini vegetable frittatas are a dream! My breakfasts are a little bit better now because I can whip up a batch of these and shake up my usual a.m. egg and vegetable routine. Add some sprouted toast and a piece of fruit, and you're good as gold!
Mini Vegetable Frittatas
(Makes 6 mini frittatas)
- 2 stalks asparagus, steamed or roasted
- 1 tablespoon olive oil (we love this brand - their olive oil is legit straight from Greece) or neutral-flavored oil of choice
- 1/2 green pepper, seeded and finely diced
- 1 handful washed baby spinach, finely chopped
- 1/2 small tomato, seeded and finely diced or 4 cherry tomatoes, finely diced
- 2 whole eggs
- 2 egg whites
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- Do not use raw asparagus; even after sautéing and baking the frittatas, any raw asparagus still comes out a little too crunchy for my liking. See Direction #1 for steaming instructions. Also, as steaming two stalks of asparagus is seemingly a small waste of resources, steam a bunch at once and save the leftovers!
1.) If you have raw asparagus, quickly steam it (see Note above): cut off the bottom two inches of the asparagus stalk, a.k.a. the "woody part". Fill a small saucepan with an inch of water and bring to a simmer. Place steam rack into saucepan and add asparagus; cover saucepan with lid. Steam for 5 - 8 minutes or until the asparagus takes on a brighter green hue. Remove and let slightly cool before finely dicing two stalks. If you have pre-steamed or pre-roasted asparagus, finely dice and set aside.
2.) Preheat oven to 350° F.
3.) In a large sauté pan, heat oil over medium heat. Add pepper and asparagus and sauté for 5 minutes. Add tomatoes to vegetable medly and sauté for an additional one minutes. Add spinach and mix into vegetable medley until combined and wilted, less than one minute. Remove from heat and set aside.
4.) In a large bowl, whisk together whole eggs and egg whites. Add garlic powder, salt, and pepper and whisk to combine; add vegetable medley to egg mixture and whisk to combine.
5.) Lightly grease the insides of a muffin pan or add liners to muffin pan. Using a large spoon, add egg mixture to muffin pan crevices until each crevice is at least halfway full; do not exceed 3/4 full.
6.) Bake mini frittatas for 15 - 20 minutes; tops should be firm yet springy and if a toothpick is inserted, it should come out clean . Remove from oven and allow to cool for five minutes before gently removing from muffin tin; don't be alarmed with they slightly deflate! Serve immediately or refrigerate in an airtight containers for up to five days. These can be frozen and saved; wrap frittatas tightly in plastic wrap, and when ready to eat, microwave for 45 seconds or until heated through.
I'd love to hear what your go-to breakfast is! Please share down in the comments section below!