Butternut Squash, Power Greens & Red Onion Frittata

Perfect for two, this frittata is full of the good stuff: butternut squash, power greens, red onion and feta.

Selfishly, this breakfast is a mash up of things I love. For one, frittatas are pretty much my favorite breakfast. And winter squash is one of my all-time favorite crops. But also, it's easy to make, delicious, and good for you too! Something others will love as much as I do, especially if you're into eggs for breakfast. Frittatas are a go-to weekday breakfast for me because I can whip them up before heading out the door to work. If I need to, I place two slices into a pyrex and eat it when I get to the office, but usually that isn't necessary, and I enjoy my breakfast with a latte and an overdose of blog to-dos. 

Once you've made a few frittatas, you're pretty much set for life. Start with a recipe, but after a few successful bakes, let your creativity loose. This Butternut Squash, Power Greens & Red Onion Frittata is perfect for serving 2 people (or 4 along with a side of fruit and yogurt), but you can make big batch frittatas too. If you're serving a crowd, try this Broccoli & Pepper Jack Frittata.

Have a few frittatas under your belt? Good. Now wing it. This blog is all about helping you eat well, and making a frittata when the kitchen seems to be empty is one breakfast trick I always keep up my sleeve. 

How To Make Any Type of Frittata: 

Note that the recipe for this exact frittata is below, so keep scrolling if you want a little more guidance!

• Start with an oven-safe skillet (the oven-safe part is important!). Heat 1 teaspoon of oil in the skillet until it glistens.

• Add vegetables. Let's say 1 to 2 cups of sliced veggies. Anything you like -- potatoes, broccoli, spinach, zucchini, etc. Sauté, stirring occasionally, until veggies are tender.

• In a medium bowl, combine 4 eggs, salt, and pepper. I like to add a splash (just a splash) of milk but this is optional. Whisk until frothy.

• Pour egg mixture into skillet. Sprinkle a bit of shredded cheese on top. Just a single layer.

• Place skillet in oven, and turn broiler to high. Keep an eye on the frittata - it will get puffed up, and start to turn golden. Remove from oven and allow to cool for 5 minutes. Eggs should be set. Slice and serve. (Note: for a large frittata for a crowd, you'll need more time in the oven at a lower temperature to get it cooked through. Try this Denver Omelette Casserole which is basically a glorified frittata).

Butternut Squash, Power Greens & Red Onion Frittata

Published February 27, 2018 by Caitlin Sherwood

Serves: 2   |    Total Time: 25 minutes

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Ingredients:

• 1 tablespoon butter
• 1/2 red onion, diced
• 1 cup diced butternut squash (peeled and seeds removed)
• 1 clove garlic, minced
• 1 cup power greens, packed
• 4 eggs
• 1/4 cup milk of choice
• 1/8 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1/4 cup feta cheese crumbles

Directions:

1. Heat butter in an oven-safe 8-inch skillet until melted. Add red onion to the skillet, and sauté for 3 minutes, stirring occasionally. Add diced butternut squash and cook for 10 more minutes, stirring every minute or so to ensure even cooking.
2. Add garlic and greens to the pan, and cook for about 3 minutes. After 3 minutes, greens should be wilted, and butternut squash should be tender all the way through.
3. In a medium sized mixing bowl, combine eggs, milk, salt and pepper. Whisk until bright yellow and frothy.
4. Pour egg mixture into skillet, using a spatula to ensure the squash and greens are evenly distributed. Then, sprinkle feta over top.
5. Turn oven to high on the “Broil” setting with rack in the top position. Place skillet in oven, uncovered, and bake for about 7-minutes. Watch closely in this step, as some broilers may run hotter than others. You are looking for the top to be puffed up and golden, but not brown. Remove from oven and allow to cool for about 3 minutes before slicing and serving. Egg should be set through (if it is not, leave it until the broiler a few more minutes).

Parsnip & Apple Sauté

Parsnips have never been my favorite. I believe the first time I tried them I was already in my twenties, and their sweetness took me by surprise. I wanted desperately for them to taste a bit more savory, even when roasted. But there is something else I can't quite put my finger on when it comes to parsnips. Is it the Earthy tones? But I love beets, which even I admit can taste like dirt. I've heard parsnips described as "spiced," like nutmeg and cinnamon, but I can't say that's ever come to mind when eating one. Maybe that means my tastebuds just aren't quite on the parsnip game, but either way, there are still only a few ways I like to eat parsnips. I’ve found that this way is quite good!

Parsnips are also an ideal thing to make through out the winter. Did you know that they can be stored for six months after harvest and their flavors will remain just about the same? Apples, when stored properly, have a similar shelf life. So whether you're into eating seasonally or not, you can buy the ingredients for this dish basically throughout the entire year, and they'll still taste great. 

Parsnip & Apple Sauté

Published January 11, 2018 by Caitlin Sherwood

Serves: 3   |    Total Time: 20 minutes

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Ingredients:

• 4 medium parsnips
• 1 medium apple
• 1 medium sweet yellow onion 
• 1 teaspoon minced garlic
• 1 tablespoon coconut oil  
• 1 tablespoon minced fresh sage
• 1/4 teaspoon ground black pepper
• Salt to taste 

Directions:

1. Finely dice the onion. Then, peel and dice the parsnips into 1/2 inch cubes, and dice the apple removing the core (I leave the peel on the apple, but you may peel it if you prefer).
2. Heat coconut oil in a medium-sized skillet over medium heat. When the oil glistens, add the onion and minced garlic to the pan, sautéing until the onion is transparent.
3. Add the parsnips and apples to the pan, and stir. Sauté, stirring occasionally, for 10 minutes, or until the edges begin to brown and the parsnips are tender.
4. Mince the sage, and add it to the pan, along with the pepper and salt to taste. Cook for 2 more minutes, stirring occasionally, and then serve hot.

Caramelized Sweet Potatoes with Feta & Red Onion

Happy New Year, everyone! 

Cheese and potatoes is nothing new, but it is dreamy nonetheless. This cheese-and-potatoes combo is a bit different from the usual, as the star of the show is caramelized sweet potatoes and the savory, cheesy goodness comes from feta crumbles.

The duo is dynamic. Warm, starchy sweet potatoes have been slow cooked to bring out their natural sweetness, so they have a more complex flavor than just regular old sweet potatoes. They stand up against salty feta cheese. Each brings out the best in the other, as an good pair would. 

Breakfast, lunch or dinner side, there's no stopping this dish from working it's way into every meal. It seems to fit in everywhere: it would even make a nice potluck dish (just make a double batch so everyone can get some!!). 

And while this dish may be akin to regular old potatoes and cheese, it's also good fuel: orange fleshed sweet potatoes are high in beta carotene, vitamin A, and vitamin C. So eat up! Those vitamins will keep you feeling strong through the rest of winter. Bonus: research shows that you'll absorb both the beta carotene and vitamin A better when your meal includes a source of fat (read: don't skip the cheese!!) 🧀❤️🍠

Caramelized Sweet Potatoes with Feta & Red Onion

Published January 2, 2018 by Caitlin Sherwood

Serves: 3   |    Total Time: 50 minutes

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Ingredients:

• 2 large sweet potatoes, washed and peeled
• 1/3 cup minced red onion
• 1 tablespoon butter, melted
• 2 tablespoons honey or maple syrup 
• 1/4 teaspoon sea salt 
• 1/4 cup feta cheese crumbles 
• 1/4 cup minced parsley for garnish 

Directions:

1. Preheat oven to 350°F, and line a baking sheet with parchment paper or a Silpat. (affiliate link!)
2. Dice sweet potatoes to 1/2-inch cubes, and place in large bowl. Add minced red onion. Pour butter and honey into bowl, and stir until all sweet potatoes are coated. Transfer to baking sheet and spread into a single layer, and then sprinkle with salt.
3. Bake for 40 minutes, stirring every 15 minutes, until sweet potatoes are cooked through and sweet.
4. Transfer sweet potatoes to serving bowl. Top with feta cheese crumbles and minced parsley. Serve.