There is no better way to spend Thanksgiving morning than with a breakfast that tastes like fall. Loaded with acorn squash and Swiss chard, these mini frittatas are a healthy way to fuel up for a day of holiday cooking. This is also an excellent dish to serve for brunch with whole wheat toast, bacon and a Bloody Mary. If you are lucky enough to have leftovers, they are delicious reheated on a busy workday morning.
1 bunch Swiss chard
1 tablespoon olive oil
1 small onion, peeled and diced
1 acorn squash, peeled and diced
2½ ounces goat cheese, crumbled
1 cup skim or low-fat milk
½ teaspoon salt
½ teaspoon pepper
- Preheat oven to 375 degrees Fahrenheit. Lightly spray a 24 cup mini-muffin tin with cooking spray.
- Remove ribs and stems from Swiss chard and dice. Roughly chop chard leaves and set aside.
- Heat oil in a large skillet over medium-high heat. Add onion and sauté until tender. Add squash and chard ribs and stems and cook while occasionally stirring until golden brown and tender, about 7 or 8 minutes. Add Swiss chard leaves to skillet and stir for a couple of minutes until wilted.
- Fill the mini-muffin cups with the sautéed vegetables and top with equal amounts of goat cheese.
- In a large bowl, whisk together the eggs, milk, salt and pepper. Pour the egg mixture over the vegetables, filling the muffin cups to the rim.
- Bake for 25 to 30 minutes, until frittata tops are lightly golden.
Stir-fry dishes are great for introducing family and friends to vegetables they may not have tried before, like daikon radishes. This winter root vegetable, which is much larger than the red radish and shaped similarly to a carrot, is frequently used in Asian dishes. When cooked, radishes gain a sweetness that mellows out their peppery spice. This veggie pairs well with sweet carrots and mandarin oranges in my quick stir fry.
Stir-fry recipes are excellent choices for nights when you want a homemade meal without spending too much time in the kitchen. If you prep the ingredients and cook the rice the night before, this meal can be made in less than 15 minutes.
1 tablespoon sesame oil
2 cloves garlic, minced
1 inch piece of fresh ginger, peeled and grated
1 (6 ounce) center cut pork chop, cut into bite sized cubes
4 medium carrots, peeled and sliced
1 large daikon radish, peeled and sliced
4 large celery ribs, trimmed and sliced
2 tablespoons reduced-sodium soy sauce
3 small seedless mandarin oranges
½ cup unsalted cashews
Prepared brown rice
Fresh cilantro leaves, chopped
- Heat the oil in a wok or large skillet. Add garlic and ginger and heat for one minute, until fragrant, about a minute. Add pork and cook for around 4 minutes, flipping with a spatula to evenly brown all sides. Transfer pork to a plate and cover with aluminum foil to keep warm.
- Add carrots, radishes, celery and soy sauce to the wok or skillet and sauté until tender but slightly crisp, about 4 to 5 minutes.
- Peel and separate mandarin oranges and slice each section in half to make sure there are no seeds. Add oranges, cashews and pork to the vegetable mixture. Stir to combine and cook another minute or 2.
- Check seasoning and add a splash of extra soy sauce if needed. Serve with brown rice and top with fresh cilantro.
My Farm-Fresh Vegetable Beef Stew is a bowl of comfort food that is good for your heart, body and soul. Use rainbow Swiss chard or substitute any dark leafy green. You can’t go wrong with any of these nutrient-dense choices. Dark leafy greens are low in calorie while high in several vitamins and minerals that support healthy blood pressure, vision and immune system.
This colorful bowl of vegetables may even brighten your mood on a grey and chilly day. Leftovers are delicious, so make this meal on the weekend for a quick weeknight supper, and grab a book to read by the fire while your stew simmers.
1 tablespoon canola oil
1 pound beef stew meat
1 medium onion, peeled and diced
2 large carrots, peeled and sliced
4 celery ribs, sliced
1 bunch rainbow Swiss chard, ribs removed and chopped, leaves roughly chopped
2 medium Yukon gold potatoes, diced
1½ cups frozen corn
32 ounces low-sodium vegetable broth
2 cups water
1 tablespoon dried oregano
½ teaspoon salt
½ teaspoon ground black pepper
¼ teaspoon cayenne pepper
- Heat oil over medium-high heat in a large stock pot and add stew meat. Cook until brown on all sides, stirring occasionally. Remove beef and set aside.
- Add onion, carrots, celery and swiss chard ribs to the stock pot. Sauté until vegetables are tender, about five minutes.
- Return the beef to the pot and add potatoes, corn, vegetable broth and seasonings. Bring to a boil and then reduce heat to low. Add swiss chard leaves and simmer for 40 to 45 minutes. Taste and adjust seasoning as needed.
Sautéed kale is not just for side dishes. Give it a try as a sandwich base and you will forget all about lunch meat. This Kale, Apple and Cheddar Panini with Strawberry Jam is a hearty vegetarian sandwich with seasonal farm-fresh favorites. It is comfort food that packs a nutritious punch and takes less than 15 minutes to prepare.
2 sub sandwich loaves (5 to 6 inches each), cut from a baguette
1 medium bunch kale
1 tablespoon olive oil
2 tablespoons water
¼ teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon balsamic vinegar
1 small apple, cored and thinly sliced
2 slices white cheddar cheese
2 tablespoons strawberry jam (preferably homemade)
- Preheat a panini maker to medium-high. Slice sandwich loaves in half and set aside.
- Remove stems from kale and roughly chop. Heat oil in a large skillet over medium-high heat, add kale and water. Sauté for 4 to 5 minutes, until wilted. Season with salt and pepper. Add balsamic vinegar and cook or another minute, tossing to evenly coat.
- Layer apple slices, kale and cheddar cheese on the bottom bread slices. Spread strawberry jam on the top bread slices. Stack together and place sandwiches in the panini maker, closing the top. Grill until the bread is crusty and golden and cheese has melted. Slice sandwiches in half and serve.
Note: If you do not have a panini maker, use a grill pan or skillet and flip the sandwich to grill both sides. Placing a heavy skillet on top of the panini while grilling will give you the panini effect.