Trying something new with a "Taylored" recipe...

So, I initially told myself that this would only be a restaurant blog, dedicated to sharing tips and suggestions for ways to make healthier decisions while eating out when faced with eating out all of the time (whether you eat out frequently for work, or for social reasons, or you have a busy family that leaves you always on the go).  However, after one of my last Instagram posts, I started getting requests for the recipe and so I decided that, at this point, the blog is the best place to share these.  So here we go.

This is a Sun Dried Tomato and Dill Frittata created from my desire for one pot / one bowl / one dish meals that can be served again during the week.  Some days and evenings are so hectic that I don't have time to get home and cook three different things with multiple dishes and containers; I need one dish that covers most of my nutrient bases.  If I can get my vegetables, protein, and maybe grains/starch in one bowl, I'm in.  If it can be saved and reheated for lunch or dinner, I like it even better.  Simple, delicious, and versatile are the three ingredients to a successful weeknight or weekday meal in my book.  

So here it is - the recipe for my Sun Dried Tomato and Dill Frittata.  I hope you enjoy it!

Happy Fueling!
-Taylor

Sun Dried Tomato & Dill Frittata

Serves 4

INGREDIENTS:

• 4 whole eggs
• 4 egg whites
• 1/4 tsp. kosher salt
• 1/8 tsp. black pepper
• 1/4 cup fresh dill, chopped
• 8 small to medium baby bella mushrooms, sliced (about 1 cup)
• 1 small onion, diced (about 1 cup)
• 2 small to medium cloves of garlic, minced (or pressed in a garlic press)
• 1 small yellow squash, cut into slices about 1/4 inch thick & halved (~1/4 - 1/2 cup slices)
• 1 small zucchini squash, cut into slices about 1/4 inch thick & halved (~ 1/4 - 1/2 cup slices)
• 3/4 cup sun dried tomatoes, rehydrated and chopped
• 2 1/2 tbsp. canola oil
• 1/3 cup ricotta cheese (not part skim)

DIRECTIONS:

1. Preheat the oven to 400 degrees F.
2. Whisk together the first 5 ingredients and set aside.
3. Heat the oil in a medium ovenproof skillet (about 10 - inch) over medium - high heat.
4. Add the onion; saute until begins to soften and then add the garlic and cook for about 2 more minutes.
5. Add the mushrooms, squash and zucchini and cook about 5 more minutes until they begin to soften and brown.
6. Add the sun dried tomatoes and cook about 2 minutes.
7. Cook until all vegetables are very tender.
8. Reduce the heat to low.  Stir in the egg mixture.
9. Gently stir half of the ricotta into the egg mixture, being careful not to scrape the bottom where the egg has already begun to set.
10. Dollop the remaining half of ricotta evenly over the top.
11. Cook until the frittata begins to set, about 5 minutes.
12. Place in the oven and bake about 10 - 15 minutes, or until the top of the egg mixture is set (no longer runny).
13. Slide the cooked frittata onto a plate, cut into wedges and enjoy!

NUTRITION NOTES:

Lycopene... tomatoes ... a powerful antioxidant that helps prevent hardening of the arteries and may protect against certain cancers.

Vitamin D... egg yolk & mushrooms ... fat - soluble vitamin (needs fat to be absorbed in the body).  Helps the body absorb calcium from food and supplements, aids in muscle movement, helps support a strong immune system, and, along with calcium, helps protect older adults from osteoporosis.

Protein ... eggs (most in the white) & ricotta cheese ... aids in the growth, maintenance & repair of cells (including cells damaged due to sickness or injury from surgery or sports / exercise).

Iron... eggs ... important for red blood cells to be able to transport oxygen to all of our tissues (such as skin and muscles).

Lutein & Zeaxanthin ... egg yolk ... carotenoids that can help slow the progression of macular degeneration.

Vitamin C ... onion and yellow & zucchini squash ... antioxidant that promotes healthy joints, skin, hair and a healthy immune system by helping the body build collagen and protecting against infection and cell damage.

Finding Balance At K.T. Burger

It's the day after Thanksgiving.  We are deep into the heart of football season.  Days and evenings seem to be filled with rich food, fun drinks, and lots of sitting, watching & cheering.  Sometimes, like this particular occasion, it's not about being perfect but about doing the best you can, finding the healthier option, making a few "game-time" compromises, and being mindful.  This is the situation I stumbled upon the other week.  Due to the terrible weather, my family and I did not drive into Fort Worth for the TCU vs. Baylor game and instead found ourselves in the fun and friendly K.T. Burger in Highland Park Village.  With tv's everywhere that ensure a view of the game wherever you sit and a menu not overwhelmingly huge but with a good variety of options, the evening turned out to be a win for my family as well as for my team.  Go Frogs!

Menu Mentions:
You can certainly arrive here ready for a big burger with fries and a beer and be pleased.  However, K.T. Burger also offers a variety of other options from breakfast or brisket tacos to their Abscondo Salad (delicious!) to sandwiches & burgers to their hearty dark beer venison chili.  In regards to drinks, they have beer, wine, margaritas & sangrias for the adults and specialty sodas and shakes for the kids.

Cold & hungry this particular evening, I knew a salad was not going to cut it.  However, being the day after Thanksgiving, I also did not want something super heavy.  So, after perusing the menu, I found something yummy but not over the top.  I traded out the burger for the ALT (avocado, lettuce & tomato sandwich) on toasted whole grain bread and the beer for a glass of red wine.  To lighten the dish up a bit more, you could leave the mayo but ask that they not butter the bread.  Or you can always ask for no mayo, but the sandwich might be a bit dryer.  Instead of ordering the side of fries, get the side of super thin and crispy made in-house potato chips and split with a friend.  This meal is a great example of navigating the not-so-healthy menus and putting together dishes that satisfy but still fuel.

Nutrition Notes:

Fiber... whole grain bread, lettuce, tomato... helps keep you full, promotes a healthy GI system and can lower cholesterol.

Monounsaturated Fats... avocado... a healthy fat that can help improve cholesterol levels by increasing HDL (good cholesterol) and lowering LD (bad cholesterol)

Vitamin E... avocado... an antioxidant that helps protect the body against cell damage that can lead to cancer and heart disease.

Lutein... avocado... a carotenoid (along with beta-carotene & zeaxanthin) that helps slow the progression of macular degeneration.

Lycopene... tomatoes... powerful antioxidant that helps prevent hardening of the arteries and may protect against certain cancers.



My Conclusion (Based on a ranking of 1 to 5... 1 = will not return; 5 = will return tomorrow)

Taste = 4.6
Nutrition = 4
Service = 5

Overall Rating = 4.5

Get Yourself to Green House Market

Talk about a hidden gem.  Tucked away next to the AMC movie theatre in the middle of Northpark mall is the last place I would expect to find a welcoming, fresh and delicious sit-down restaurant.  Yet, here it is - tucked away in the midst of all of this - Greenhouse Market.  With menu options ranging from grilled sandwiches and bison burgers to freshly made original salad and side options, this establishment is a breath of fresh air in the middle of a shopping and fast food frenzy.  I can only imagine the respite it will provide once the Northpark holiday shopping kicks in.  With its clean, bright decor and its expansive windows, welcoming in warmth and sunlight, it really is a small oasis in the middle of shopping bags, bustling bodies, clanging cash registers, and long lines.  Bring yourself, bring your friends, bring your children - there will be something for everyone and you will leave refreshed, fueled to finish the day.

Menu Mentions:
Between the "Plates" that include options like Grilled Salmon with two Market Salads, the sandwiches that offer choices such as Brisket Grilled Cheese, Black Bean & Quinoa Burger, and Caprese Grilled Cheese, and the Market Salads which include an array of freshly made seasonal salads (spaghettis squash, roasted fall vegetables, baby kale, and quinoa & wild rice salad to name a few) it is hard to not already begin planning your next visit before you even sit down at your table.  I can say that their selections not only sound delicious, but they also ARE delicious.  This particular day I went with the "choice of 3 market salads".  I chose the Roasted Beets, the Spaghetti Squash and the Winter Chicken Salad.  Every item was a win.  The seasoned beets were accompanied by a queso fresco, which added just enough flavor to compliment and not overpower.  The winter chicken salad with its shallot dressing and hint of citrus was so flavorful and savory, it surprised both me and the friend I was dining with.  The spaghetti squash conjured up the same response with its subtle flavors of tomato, herbs and, I'm pretty sure, lemon.  I got the spaghetti squash out of curiosity - not expecting much - but the blend of flavors surprised me and stopped me mid bite, causing me to slow down and savor (of course, what I should have been doing anyway).  The good news here is that they also have a kids menu with simpler but still healthier options - so moms, dads, aunts, uncles - feel free to stop in and rest assured that everyone's needs can be met.  The menu changes with the seasons so make sure you visit regularly to experience all of the foods and flavors that Greenhouse Market has to offer.

Nutrition Notes:
Fiber... beets, spaghetti squash, frisee... helps keep you full, promote a healthy GI system and can help lower cholesterol.

Protein... chicken... aids in the growth, maintenance & repair of cells (including cells damaged due to sickness or injury from surgery or sports / exercise).

Lycopene... tomatoes... powerful antioxidant that helps prevent hardening of the arteries and may protect against certain cancers.

Vitamin C... beets, tomatoes... helps the body produce collagen and protects agains infection and cell damage (promotes healthy looking skin).  Aids in iron absorption when plant - based sources are consumed.

Iron... chicken, beets... important for red blood cells to be able to transport oxygen to all of our tissues (such as skin and muscles).

Natural Nitrates... beets... see "side note" below.

Betains... beets...  have anti-inflammatory effects on the body

Vitamin A... spaghetti squash... helps build a strong immune system, is critical to good vision, and is important for healthy functioning organs like the heart, lungs and kidneys.

Potassium... beets... helps manage blood pressure & proper nerve & muscle communication.  May reduce the risk of bone loss as we age.


Side Note:  The Beat on Beets
Did you know that cooked beets and beetroot juice have been found to have positive effects on endurance and performance in athletes, specifically endurance athletes like cyclists or long distance runners?

Studies have found this to be true largely due to the natural nitrates found in beetroot.

These natural nitrates are naturally found in leafy greens and vegetables like beetroot and are converted to nitrites and then nitric oxide in the body.  The nitric oxide is what gives beet products their potential benefits in exercisers and athletes.

Studies have found that beetroot & beetroot juice:

• Increase blood flow to working muscles and decrease blood pressure (acting as a vasodilator)
• Decrease the amount of oxygen needed during exercise
• Increase time until exhaustion
• Therefore, increasing exercise tolerance & endurance

My Conclusion (Based on a ranking of 1 to 5...1 = will not return; 5 = will return tomorrow)

Taste = 5

Nutrition = 5

Service = 5

Overall Ranting = 5