Quinoa Egg Bake

Quinoa Egg Bake
Makes one 9” baking pan.

1 small onion, diced
2 tablespoons olive oil
1 tablespoon minced garlic
One dozen organic eggs
3 cups milk or unsweetened soy milk
2 tablespoons fresh thyme
1 teaspoon salt
¼ teaspoon black pepper
1 cup quinoa
¼ cup fresh grated parmesan cheese (optional)
4 cups fresh spinach, chopped

Sauté the onion and garlic in olive oil until the onion begins to caramelize. Meanwhile, whisk together the eggs, milk, thyme, salt, and pepper. Wash the quinoa well and drain, then add to egg mixture. Add cheese. When onions are ready, lay spinach in an oiled pan, followed by the onions and then the egg mixture. Cover and bake for 35 to 40 minutes at 350 degrees. As the eggs bake, most of the quinoa will make its way to the bottom of the pan and form a crust—it’s like magic!

Read Nutritional Notables from Lead Nutritionist Kathie Madonna Swift: Quinoa and More

Quinoa—a versatile, amino-acid-rich, gluten-free grain—takes center stage in this recipe and adds B-vitamins and minerals such as magnesium, copper, iron, and manganese. The spinach, garlic, and onions are an immune-boosting trifecta while the eggs contribute choline, a nutrient important for neurological health.

Find more delicious and nutritious recipes in Kripalu Recipes.

Baked Oatmeal

Most mornings I eat oatmeal this would be great!

Baked Oatmeal
Makes one 9-inch pan, enough for several breakfasts.

2 tablespoons Earth Balance or butter
3 organic eggs
3½ cups milk or soy milk
2 teaspoons vanilla extract
4 cups rolled oats
½ cup raw cane sugar (or other sweetener)
2 tablespoons cinnamon
½ teaspoon baking powder
½ teaspoon sea salt
¾ cup dried cherries (or other dried fruit)
½ cup toasted slivered almonds or other nut
In a medium bowl, whisk together the softened butter, eggs, milk, and vanilla. In a separate bowl, combine the oats, sugar, cinnamon, baking powder, and salt. Slowly fold the dry ingredients into the wet ones. Use a little butter or Earth Balance to grease a baking pan, and pour the mixture into it. Top with dried fruit and nuts. Bake at 350 degrees for about 25 minutes.

Read Nutritional Notables from Lead Nutritionist Kathie Madonna Swift: Baked Oatmeal

Oats are loaded with water-soluble fiber and beta-glucan, which can lower cholesterol levels. The cinnamon not only adds a hint of sweetness but also can help lower lipid and blood-sugar levels, while the dried cherries offer anti-inflammatory deliciousness!

From Kripalu

Fruited Yogurt

Fruited Yogurt
Makes 3 cups.

2 cups all natural yogurt (or substitute soy yogurt)
1 cup fresh or frozen berries
1 tablespoon agave nectar (optional)

While fresh berries are wonderful, we like using frozen ones for this dish because they create more juice as they thaw and turn the yogurt a wonderful pink color. Stir the fruit into the yogurt and sweeten to taste. Try this with blueberries, blackberries, or a combination—or serve over other fresh fruit and top with granola.

Zucchini Mint Frittata

Zucchini Mint Frittata
Makes one 8-inch square pan.

1 tablespoon extra virgin olive oil
1 medium onion, diced
1 medium zucchini, cut in 1/8-inch-thick half moons
10 eggs
¾ cup cream (or substitute unsweetened soy milk)
¼ cup parmesan cheese (optional)
¼ cup finely sliced mint leaves
1 teaspoon salt
Pinch of black pepper

Heat oil in a sauté pan over medium heat, add onions and sauté until caramelized. Add zucchini and sauté 1 minute, until zucchini begins to soften. Transfer vegetables into an oiled baking dish. Lightly beat the eggs with the cream, cheese, mint, salt, and pepper. Pour egg mixture over vegetables. Bake at 325 degrees until eggs are set, about 15 to 20 minutes. Serve immediately, or cool and serve chilled with a salad or fruit.

Kripalu House Dressing

Kripalu House Dressing
Deb: A guest favorite for years. Enjoy it over your salads or steamed vegetables. This dressing will keep for two weeks in your refrigerator.

Makes approximately 2 cups.

1 cup sunflower oil or grape seed oil
2 tablespoons toasted sesame oil
¼ cup tamari (natural soy sauce)
½ cup lemon juice
⅓ cup sesame tahini
2 cloves garlic
½ tablespoon dry mustard powder
½ teaspoon salt
½ tablespoon chili powder
pinch cayenne
½ cup water

Combine all ingredients and blend using a standard blender or immersion blender.