Breakfast/Brunch

Quinoa Veggie Egg Cups

Quinoa Veggie Egg Cups

Mix up your usual oatmeal or egg breakfast with these cute little egg cups. They’re the perfect easy, make-ahead, protein packed breakfast to whip up during your next Sunday meal prep!

Layers of seasoned quinoa and mixed veggies topped with an egg baked to your liking! The best part? You can use any grain or veggie that you have on hand. Just follow the general instructions and you’ll end up with a delicious, customized breakfast bite!

I used mushrooms and spinach but feel free to improvise with other veggies or, even better, use up leftover roasted veggies! Quinoa works great but leftover rice would work as well. The recipe makes 6 but can easily be doubled to make 12.

DSC01601-2.jpg

How long does it take an egg to cook in the oven?

At 350F, it will take about 20 minutes depending on the oven, size and temperature of the egg. It’s done when the whites are mostly cooked through and yolk is still a little runny. The eggs will continue to cook as they cool. If you prefer solid yolks then bake for longer!

What’s a good substitute for quinoa?

For this recipe, you can use any leftover cooked grain. Think white rice, brown rice, millet, etc… Since the grain is mixed with egg, they should hold up just fine!

Are pastured eggs healthier?

YES! Pasture-raised, free-range eggs are fed better diets and are just way happier than chickens that are caked up and can barely move. You’ll notice the difference in the golden orange egg yolks compared to the pale yellow most people are used to. Not only do they taste better, but those yolks are loaded with way more vitamins and minerals.

My favorite brand is Happy Egg Co. Runner up is Vital Farms. Both can be found at most grocery stores.

DSC01607-2.jpg

Quinoa Veggie Egg Cups

Makes 6

Ingredients:

For the quinoa crust:
¼ cup quinoa (or about 3/4 cup leftover cooked quinoa)
1 egg
1 tsp dried oregano
¼  tsp salt

For the filling:
1 tbsp olive oil
2 cups sliced mushrooms
1 cup spinach, packed
1 cloves garlic, chopped (or sub 2 tsp garlic powder)
¼ tsp salt
¼ cup crumbled feta, optional
6 eggs

Instructions:
Preheat the oven to 350F. Line a 6 or 12-cup muffin tin with 6 parchment muffin cups or grease well with coconut oil.

Add the quinoa to a small pot with ⅓ cup of water. Bring to a boil, then reduce heat to low and simmer, covered, for 15 minutes. Transfer to a mixing bowl and let it cool for a few minutes.

Meanwhile, in a large skillet, warm the oil over medium heat. Add the mushrooms and saute until softened, about 5 minutes. Stir in the spinach, garlic and salt and cook for 1 more minute, or until the spinach has wilted. Remove from heat and stir in the feta, if using.

Add the egg, oregano and salt to the quinoa and mix thoroughly to combine. Diving the mixture in heaping tablespoons between the 6 muffin cups.

Divide the veggie mixture in an even layer on top of the quinoa, leaving room for the egg on top. Crack an egg on top of each one. Sprinkle each egg with some salt, if you’d like.

Bake for 20-25 minutes, or until the eggs are set and cooked to your liking. Allow to cool before storing in an airtight container in the fridge. To reheat, pop a couple into the microwave until warmed through, about 15 seconds.

DSC01600-2.jpg

Tips and Tricks for the Perfect Quinoa Veggie Egg Cups

  1. Make sure to leave enough room for the egg on top when you’re layering the quinoa and veggies. If not, the egg will spill over and it will be a messy clean up!

  2. If you aren’t using muffin cups, make sure to grease really well or else it will be very difficult to get them out. Use muffin cups if you have them!

  3. TASTE! Make sure you taste the veggies to make sure the salt level is good.

  4. Bake the eggs to your liking. They will continue to cook a bit after you take them out of the oven. I like mine underdone with a runny yolk!

Shaved Asparagus and Kale Socca

SHAVED ASPARAGUS AND KALE SOCCA 

I first discovered socca, also know as farinata, when I was visiting my friend in Buenos Aires, Argentina. Every pizza place we went to offered a slice of this flatbread to go on top of your pizza. What was the point of this? An extra protein boost? To soak up the oil on top of the pizza? I wasn't a fan...

However, the lightbulb went off in my head that this pizza topping would be a perfect gluten-free, high-protein, high-fiber pizza or flatbread crust. I then suddenly saw this popping up all over food blogs and sites so I decided to give it a try myself. 

Think of socca as a blank canvas for whatever you want to put on top. I love it with a pesto and some marinated veggies, but feel free to experiment with other combinations.

Chickpea flour?

It's literally just dried chickpeas that are ground into a flour -- something you can easily do at home if you have a food processor or high-speed blender. 

Chickpea flour is very high in protein and fiber, which makes for a perfect addition to any vegetarian meal or just for a boost of protein. It's also rich in lots of micronutrients like calcium, magnesium, folate, and B vitamins. 
 

Shave Asparagus and Kale Socca

Serves 4

Ingredients:
For the socca:
1 cup chickpea flour
1 tsp sea salt
fresh ground black pepper
3 tbsp olive oil
1 cup water, room temperature

For the leek pesto*:
1 medium leek, halved lengthwise and chopped
1 cup cashews, toasted
1 clove garlic
¼ cup grated Parmesan (optional)
3 tsp mellow white miso paste (I used chickpea miso)
zest and juice from 2 lemons (about ¼ cup lemon juice)
3 tbsp olive oil
salt and pepper, to taste

For the shaved asparagus and kale:
2 tbsp red wine vinegar
3 tbsp olive oil
1 clove garlic, minced
1 tsp Dijon mustard
salt and pepper, to taste
5 thick stalks of asparagus, shaved
1 cup loosely packed chopped kale
1 tbsp fresh chopped mint
fresh grated Parmesan or Manchego cheese (optional)

*You can use any other type of homemade or store bought pesto here!

Instructions:
For the leek pesto, in a food processor or high-speed blender, add the leek, cashews, garlic, Parmesan (if using), miso, and lemon juice. Blend until it reaches a uniform consistency, then add in the olive oil and blend until smooth. Taste and add salt, pepper, or more lemon juice, to taste.

For the socca, preheat the oven to 450 and place your cast iron skillet in the oven. In a medium bowl, combine the chickpea flour, salt, and pepper. Add in 1 cup of room temperature water and 2 tbsp of olive oil and whisk to combine. Let sit for 15 minutes, or until it resembles a thinner pancake batter. Add water if too thick.

Remove the pan from the oven, add 1 tbsp olive oil and swirl to coat. Pour in the batter and let bake for about 15 minutes, or until the center is firm and edges begin to turn golden. Set aside and let cool while you prepare the shaved asparagus and kale salad.

For the shaved asparagus and kale, in a mason jar, combine the red wine vinegar, olive oil, garlic, Dijon, salt, and pepper. Shake vigorously to emulsify. Place the kale in a medium bowl and pour half of the dressing on top. Using your hands, massage the kale for about 1 minute to break it down. Add in the shaved asparagus, mint, and remaining dressing. Toss gently to combine.

To assemble, spread about ½ cup (or more) on top of the socca in an even layer. Then top with the shaved asparagus, kale salad, and fresh grated Parmesan or Manchego cheese, if desired. Slice and serve immediately!

Raspberry Lemon Cashew Granola

RASPBERRY LEMON CASHEW GRANOLA

I've had this obsession with freeze dried raspberries and strawberries lately. I've been putting them in my energy balls, granola, and just eating them straight up!

I have vidid childhood memories of eating this cereal called Raspberries and Cream and remember the bursts of tart raspberries that created this sweet pink raspberry milk at the end. Sooo delicious.

I was at Trader Joe's and saw they had a bunch of freeze-dried fruit and I had a granola epiphany. Soon thereafter, my Lemon Raspberry Cashew Granola was born and it tastes sooo good!

The tangy raspberries and tart lemon flavor is the perfect match to the sweet oat clusters. Don't forget to drink the pink milk at the end!
 

Protein packed
 

Quinoa Flakes

A lot of times I feel like granola isn't a complete breakfast since it typically doesn't have much protein. Enter quinoa flakes! They are a great addition to any granola to get a little protein boost. These flakes are also high in fiber, offering slightly more than a serving of oats. Combine the two and you've got yourself a boat load of fiber to kick off your day and keep you full. 

Chia Seeds

Another protein and nutrient packed ingredient. They are super high in omega-3 fats, calcium, iron, and potassium to name a few. These little guys absorb an insane amount of water, which help to keep your body hydrated and to retain electrolytes -- super important for any endurance athlete.

Cashews

Yup, you guessed it -- another protein powerhouse! Anybody else obsessed with the creaminess and slight sweetness of cashews? They are also a great source of zinc, magnesium, and monounsaturated fats. 


RASPBERRY LEMON CASHEW GRANOLA

Ingredients
1 ½ cups oats
½ cup quinoa flakes
½ cup shredded coconut
1 cup chopped raw cashews
¼ cup chia seeds
⅛ tsp salt
¼ cup tahini
¼ cup coconut oil
3 tbsp maple syrup
1 tsp vanilla extract
Juice and zest of 1 lemon
1 cup freeze dried raspberries

Instructions
Preheat the oven to 275F. Line a baking sheet with parchment paper.

In a large bowl, combine the oats, quinoa flakes, shredded coconut, cashews, chia seed, and salt.

In small pot over low heat, combine the tahini, coconut oil, maple syrup, vanilla, and lemon juice. Stir until coconut oil is just melted and everything is combined. Add wet ingredients to the dry and mix to combine.

Bake at 275 for 45 minutes, or until slightly golden. Allow to cool completely so those magical clusters can form. Once cool, break into clusters and transfer to an air-tight container.