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 GO-GO FRITTATA BREAKFASTBy: Susan Irby
Start your day right. Breakfast kicks your metabolism into gear and impacts your mood for the rest of the day. But not just any breakfast will do. A high fat breakfast of biscuits and gravy with bacon or sausage will leave you feeling sluggish. But when you opt for leaner, high fiber, nutrient-rich foods, more often you will have more energy, clarity and will perform better at your job. The right breakfast gives your brain and body the boost and power needed to make better decisions. Here’s the bottom line for the top of the day: 1. Keep it lean. Choose energy-rich oats, quinoa or non-fat Greek yogurt. 2. Keep it fresh and crisp. Gone are frozen waffles. In are fresh apples, oranges or grapefruit. Choose fresh fruits that provide healthy lean energizing carbs instead of starch-laden carbs that leave you feeling heavy and lethargic. 3. Jump out of bed for breakfast. Before you take a shower and before you look at your computer or cell phone, eat a lean protein rich, carb-friendly breakfast. Done right, breakfast gives you needed energy to power through lunch. No meal is as essential to the start of your day than breakfast. This easy breakfast frittata recipe provides muscle-building protein from eggs along with important antioxidants, vitamins A and C, high fiber ingredients and the “smart food,” quinoa. MS&F Frittata with Asparagus, Bell Pepper, Fresh Mint and Quinoa (Serves 6-8) 3 cups water 1 teaspoon sea salt, plus ½ teaspoon 5 fresh asparagus spears, stems trimmed 8 eggs 3 tablespoons nonfat milk ½ teaspoon cayenne pepper ½ teaspoon ground black pepper ¼ cup chopped fresh mint leaves Fine zest of ½ lemon ½ tablespoon olive oil ½ large yellow onion, diced 1 medium red bell pepper, seeded and diced ¼ cup cooked quinoa 1. Preheat broiler to high. Prepare an ice bath by placing about 2 cups of ice in a medium to large mixing bowl and fill with water. 2. In a medium stock pot, bring water and 1 teaspoon sea salt to a boil. Add trimmed asparagus spears and allow to boil for 30 seconds. Remove immediately using slotted spoon and transfer to the ice bath. After about 2 minutes, drain asparagus and pat dry with paper towels. Dice asparagus and set aside. 3. In a large mixing bowl, whisk together eggs, milk, cayenne pepper, black pepper, mint leaves, lemon and remaining sea salt. Heat heavy oven-proof iron skillet over medium high heat and add olive oil. Heat oil until hot, but not smoking. Add onion and sauté for 1 minute. Add red bell pepper, cooked quinoa and diced asparagus. Stir to combine. 4. Pour egg mixture over the onion mixture and stir lightly just to combine. Turn heat to medium and cook egg mixture until sides are setting and middle is slightly jiggly. Transfer skillet to broiler and broil for about 1 to 2 minutes, or until middle is set but top is NOT burned. (Pay attention when broiling so you cook the top and middle but don’t burn). 5. Remove from broiler. Take a butter knife and loosen the edges around the frittata. Turn out onto a serving plate. Slice into 6-8 slices and serve warm. *Photo by Albert Evangelista **Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in healthy “bikini” cuisine. Follow her at twitter.com/thebikinichef or visit her website at thebikinichef.com. |