skillet huevos rancheros

Yes, more skillet brunch recipes, two weeks in a row! The inspiration behind this was some leftover black beans from one of my favorite quick weeknight dinners: baked sweet potato topped with a mixture of black beans with tomato, cumin, and coriander, salsa, plain greek yogurt, and a sprinkle of sharp white cheddar. When we woke up to a very bleak looking rainy day this morning, I decided to make a hearty warm huevos rancheros-esque brunch with the rest of the spiced black bean/tomato combo.

photo 2If you’re starting from scratch and don’t have any leftover beans, just drain and rinse a can of cooked black beans (I usually use Eden Organic brand: no salt added and BPA free can), add a chopped tomato, a little salt, and about a teaspoon each of ground cumin and coriander. Spray the bottom of the skillet with a little olive oil, and lay a tortilla down as your first layer (I used a whole wheat tortilla). It’s a good idea to slice it in half (or quarters, however many servings you’re making) first, so it’s much easier to get out of the pan and serve at the end. Then add your bean and tomato mix, and a little bit of salsa on top if you like. This is another one of those recipes where you can kind of add whatever you want, so I added some chopped orange bell pepper, and some diced Morningstar Farms hot n’ spicy vegetarian sausage per the husband’s request. Next carve out some small wells with a spoon for the eggs to lie in, and crack the eggs into the wells. Sprinkle with a little coarse salt and pepper, and bake at 400 F for 10-20 minutes, depending how runny you like your eggs.

Serve with salsa, avocado, and plain greek yogurt (a lot more protein than sour cream, and tastier in my opinion!). Now, fueled by this hefty slow-releasing healthy carb protein-ified meal, you can run that half marathon! Or snuggle on the couch with your dog, watch the rain, and enjoy the Fresh Prince of Bel Air marathon that just might be on right now…

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brunch frittata (& how to care for your cast iron skillet)

A cast iron skillet was one of the only tangible items we put on our wedding registry. I can’t believe I didn’t have one before — it’s one of those kitchen “must haves” — and although I did have a ridged grilling cast iron pan, I didn’t have a flat bottomed cast iron skillet, which is perfect for frittatas, among other things!  So now that we have one (thanks Ben & Evan!) it was time to celebrate not having to study this weekend with a leisurely homemade brunch.

photo 1Frittatas are great because you can really throw in anything you want. If you ever have a bunch of veggies in the fridge that are looking a little sad, a frittata is a good way to use them up! Today I went with mushrooms, spinach, and ricotta. Onions or shallots of course, are always key as a first ingredient. Start with a generous few “glugs” of olive oil (especially if your cast iron skillet is new; it will need more fat to prevent sticking). Add diced onions or shallots, and let them cook until translucent or beginning to caramelize. It’s important to really get your onions browned before adding the other veggies if you’re using mushrooms because the mushrooms will start to release a lot of liquid as they cook and then you’ll just have steamed onions.

While the mushrooms are cooking, whisk eggs in a bowl (use 4-6 unless you have a very large pan; I used 5 today. I was worried 6 wouldn’t fit in the pan with all those veggies, but I probably could’ve managed it), and add some salt and pepper and some fresh or dried herbs like some oregano or basil, depending on the flavors of your veggies. Once the mushrooms are well cooked (they will cook down a lot), add your spinach or other greens and cook until wilted. photo 2

Then pour the beaten eggs into the skillet and push them around a little with the spatula, tilting the pan to get them evenly distributed. Next add dollops of ricotta cheese throughout, and finish with some grated parmesan on top before moving the whole skillet to a 400 degree oven for about 10 minutes. Remember when taking it out that the handle of the skillet is also cast iron – it will be hot!

photo 2 (1)Serve warm on top of more greens or salad, add extra grated parmesan if you want, and enjoy! I also  like to add some dried red pepper flakes for a little kick. The saltiness of the parmesan with the heat of the pepper flakes and the sweetness of the onions, mushrooms, and ricotta is perfect.

TIP- Keep your skillet seasoned: You don’t need to wash it with soap; just scrub any stuck food off with hot water and a brush/scrubber as soon as possible after cooking, dry it immediately, and spray some vegetable oil on it while still warm. This will “season” your skillet, protecting it from moisture so that it will last longer, and your food will taste better and better. Avoid cooking with acidic foods (like tomatoes) until you’ve cooked with and oil-coated your skillet quite a few times. I’ve heard that a cast iron skillet can last 100 years if treated correctly!

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chia seed pudding

chiaMy much-neglected blog got a little makeover today… and a new title! Welcome to the new and improved RDeats.com, celebrating my new credentials as a Registered Dietitian.

Tonight’s recipe features chia seeds (if you haven’t heard of these yet, yes, it’s just like cha-cha-cha-CHIA, the old Chia Pet commercial). Chia seeds are edible seeds originally from an ancient Mexican desert plant. They are full of heart-healthy omega-3 fats, contain about 4 grams of protein and 11 grams of fiber per serving, and have antioxidants and minerals to boot. They look like poppy seeds, and you can sprinkle them on yogurt or salads, cereal or oatmeal, and cook with them in many ways. Unlike flax seeds, which have to be ground in order to be absorbed by the body, your body will accept chia seeds just as they are. However, they taste a little more exciting all dolled up… like this:

Chia seed pudding is super easy to make, and works as a breakfast, snack, or dessert. Mix about 3 tbsp chia seeds w/ 1 cup almond milk (or regular, soy, or coconut milk if you want), 1 tbsp maple syrup (or sweetener of your choice), and a little pinch of salt. For chocolate, add 1 tbsp cocoa powder, and for vanilla add 1 tsp vanilla extract. Stir well, refrigerate 30 mins, then stir well again to break up the clumps, and refrigerate overnight or for a few hours. Top with berries, other fruit, nuts, cacao nibs… the possibilities are limited only by your imagination!


watermelon gazpacho

Yes, once again it has been months since I’ve posted a recipe. Insert excuses here: full time dietetic internship + planning a wedding…. yadda yadda yadda. However, the light at the end of the tunnel is visible! And that means (hopefully) lots more recipes come September.

Summer is upon us (technically as of this coming Saturday) and tonight is particularly muggy and gross in my lovely NYC. When hot weather hits, I love a good gazpacho. Last month when the first really hot night happened, I made a white gazpacho, which was cucumber and almond based. There’s a great coffee shop/sandwich place in our neighborhood that has been touting its watermelon gazpacho on a chalkboard outside, and every time we walk by, we go “mmmmm, we should make that.” So tonight, I did!

photo 1I used a Tyler Florence recipe to get a sense of what the general proportions should be, and then blended away. It’s super simple:

  • about 2 medium plum tomatoes
  • 2-2 1/2 cups fresh watermelon, cubed
  • 1/2 cucumber (seeded if you use a regular cucumber; you don’t really have to seed it if you use an English cucumber – the long skinny ones)
  • 1/2 a red onion
  • 1 jalapeno or serrano chile (2 if you love it spicy like I do)
  • a small handful of fresh dill
  • 1/4-1/3 cup extra virgin olive oil
  • 2 teaspoons red wine vinegar
  • salt and pepper to taste

photo 3

Roughly chop your ingredients and toss everything in a food processor or blender, setting aside about 1/3-1/2 the watermelon first. Add more of various ingredients to taste (I added more salt, jalapeno, and vinegar after the first blend). Serve in chilled bowls, garnished with feta cheese and dill!

As an aside, NewYork-Presbyterian, the hospital at which I do my dietetic internship, has an Herb of the Month program – and dill just happens to be the June Herb of the Month!


shiitake-miso soup

The holidays are (almost) officially over… phew! In the past 5 days, Chris and I have celebrated 4 Christmases and a birthday in 3 different states. Nothing to complain about of course, but that all amounts to a LOT of eating! So while discussing dinner on our drive home today in a car stuffed with cookies and chocolates (in between mouthfulls of trail mix of course, from one of our gifts) we decided we wanted something on the lighter side for dinner. I also noted that it would be a great soup day, considering the sheets of rain that haven’t let up for the past 8 hours, and I remembered a segment from some morning show the other day about hearty healthy immune boosting soups for the winter. There was one that we really wanted to make, a shiitake-miso soup, but after searching for that recipe on my iphone for over half an hour, I gave up and decided to wing it and make my own based on some of the ingredients we already had. You can enjoy this on a cold rainy day, or if you’re catching your annual winter dose of yuck — which, amazingly enough, knock on wood, I haven’t caught this year! I don’t know if it’s the flu shot or the not having finals anymore to wear me down, but I’ll take it. And this soup will help. The mushrooms contain phytochemicals which lower cholesterol and have even been shown to have anti-cancer properties, and an active compound called lentinan that revs up your immune system. The seaweed contains the broadest range of minerals of any food, in addition to reducing the body’s inflammatory response and also being an anti-cancer food. So here we have it, my own version of shiitake-miso soup:

In a large pot, sauté 1 bunch of chopped scallions, 1 tbsp minced fresh ginger, and 3-4 cloves chopped garlic in 1 tbsp sesame oil for about 1 minute. Add to that about 3/4 lb shiitake mushrooms, de-stemmed and sliced. (You can also use dried shiitakes instead of fresh but make sure to soak them according to the package directions first). Cook for 3-4 minutes over medium-high heat and then add 4 cups unsalted vegetable stock and 3 cups water and about 2 1/2 tbsp white miso. Next add about 4 bunches of chopped baby bok choy, and about 6 strips of kombu (kombu is a type of kelp; you can find it at most Asian-run grocery stores near the dried seaweed). Finally, add some bonito flakes or 1-2 tbsp furikake rice seasoning with 2 tsp fish sauce (these are rough guidelines, but do it according to your taste). Simmer for about half an hour, and then remove the kombu strips and throw them away (they’re only for flavoring). Add a 14 oz block of firm tofu, cubed, and I also added a spoonful of sambal oelek red chili paste for a little heat. Serve with nori strips for a little extra delicious flavor, and a dash of sriracha or soy sauce if you like.

shiitake-miso soup

shiitake-miso soup