Spinach, Tomato, and Goat Cheese Egg Cups

This is the perfect make-ahead breakfast! This recipe makes 12 egg cups that are full of flavor, rich in protein (from the eggs), and are a good source of fiber (from the veggies). They’ll keep you satisfied and full all morning long! Store them in your fridge and reheat them each morning for a quick and easy healthy breakfast. Feel free to get creative with this recipe - you can swap feta for the goat cheese or peppers for the tomatoes for example!

Ingredients:

• 12 eggs

• ¾ cup cherry tomatoes, quartered

• 1 cup (packed) spinach, chopped

• ½ cup goat cheese, crumbled

• 1 tbsp olive oil

• ½ tsp salt

• ¼ tsp pepper

Directions

• Preheat oven to 350 degrees F

• Grease all 12 muffin cups with olive oil.

• In a mixing bowl, whisk eggs with salt and pepper. Pour egg mixture evenly among all 12 muffin cups.

• In each muffin cup, add in tomatoes, spinach, and goat cheese. Stir with a spoon.

• Bake for 20 minutes or until eggs are set.

Salad With Cherries, Pistachios, and Goat Cheese

This salad is perfect when ripe, juicy cherries are in season! It is so quick to whip up and the combination of flavors is unbeatable - the tangy goat cheese, sweet cherries, and salty, nutty pistachios. YUM. If you want to make this a more substantial salad for lunch or dinner, add in cooked quinoa or grilled chicken for some added protein.

Ingredients:

(serves 4)

• 4 big handfuls of mixed greens

• 1 cup of cherries, pitted and halved

• ¼ cup of pistachios, shelled

• ¼ cup of goat cheese, crumbled

For the dressing:

• 3 tbsp olive oil

• 1 ½ tbsp lemon juice

• 1 tsp Dijon mustard

• Salt and pepper to taste

Directions:

• Whisk together the ingredients to make the salad dressing. Taste and add a tsp. of honey or maple syrup if overly tart.

• In a large salad bowl, combine the salad greens with the dressing. 

• Top with cherries, pistachios, and goat cheese.

Health Benefits of Cherries

• They are loaded with antioxidants, which help boost our immune systems and reduce inflammation in our bodies.

• These antioxidants are also connected to improved cardiovascular health.

• Because of their anti-inflammatory properties, cherries have been shown to be beneficial to athletes as they can help with muscle recovery.

• Tart cherries (you can find tart cherry juice at the store) contain melatonin, which can help regulate your circadian rhythm (sleep-wake cycle). 

Sources and Additional Reading:

• https://www.medicaldaily.com/cherry-health-benefits-6-reasons-why-you-should-eat-more-cherries-246713

• https://draxe.com/nutrition/benefits-of-cherries/

Peach and Arugula Salad

This is the most delicious summer salad!! When peaches are in season, they really can’t be beat. This past week, at the farmer’s market, I picked up some juicy, ripe peaches and goat cheese. In addition, I got some arugula in my farm box and the peppery taste of fresh arugula really puts the boxed kind you get in a grocery store to shame. They taste like completely different lettuces! So for this recipe, I recommend trying to pick up the arugula and peaches at a local farmer’s market, but if that’s not a possibility, it’s still incredibly tasty!!

Ingredients:

(serves 4)

• 6 ounces of arugula leaves

• 2 ripe peaches, peeled and sliced

• ¼ cup of goat cheese, crumbled

• ¼ red onion, thinly sliced

• ¼ cup of pistachios

For the dressing:

• 3 tbsp good quality extra-virgin olive oil

• 1 tbsp balsamic vinegar 

• Maldon sea salt

Directions:

• In a salad bowl, combine all salad ingredients

• Drizzle olive oil and balsamic on top and finish with a couple pinches of sea salt

Health Benefits of Arugula:

• Arugula is an excellent source of vitamin K, which is essential for building strong bones and blood clotting

• Arugula is an alkaline food, helping to establish optimal pH levels in our bodies, which we need for strong immune and digestive health. 

• The combination of high-fiber content, phytochemicals, antioxidants, and essential minerals in arugula helps our body remove toxins

• Arugula contains beta-carotene and other nutrients that protect our eyes from blue light and UV rays.

Sources and Additional Reading:

• https://draxe.com/nutrition/arugula/

• https://www.ecowatch.com/9-benefits-of-arugula-1881929191.html 

https://www.conserve-energy-future.com/health-benefits-arugula.php

Roasted Sweet Potatoes with Pickled Onions, Goat Cheese, and Toasted Walnuts

This recipe is bursting with flavor and texture. I love how the goat cheese melts ever so slightly onto the warmed sweet potatoes and how the pickled onions and cilantro dressing add a burst of vibrancy. Finally, the toasted walnuts add some crunch and earthiness. This is an excellent fresh side dish to pair with grilled meats and a simple green salad for a well-rounded and simple meal. 

Ingredients

(serves 4 as a side)

• 2 large sweet potatoes, chopped into ½ inch cubes 

• ½ cup raw walnuts (or pistachios)

• 1 red onion, pickled (follow recipe below)

• ½ cup of crumbled goat cheese

• 2 tbsp avocado oil (or olive oil)

• Salt and pepper to taste

For the Dressing:

Featured as a side dish as part of this summer meal.

• Juice from 1 lemon

• ½  cup of parsley leaves, chopped

• 1 clove of garlic, smashed

• ¼ cup olive oil

• 2 tbsp red wine vinegar

• Salt and pepper to taste

Directions

• Make pickled onions at least 1 hour in advance, but can be prepared days ahead. Use this recipe from Bon Appetit.

• Preheat oven 400 degrees F.

• Roast sweet potatoes on a large sheet pan (with avocado oil, salt, and pepper) for 45 minutes or until golden brown, tossing once at the mid-way point

• While sweet potatoes roast, place walnuts in a small baking dish and roast in the oven at 400 degrees for about 8 minutes or until toasted and fragrant. Let cool.

• While sweet potatoes are cooking, make the dressing by whisking together all dressing ingredients in a small bowl. Set aside to let flavors meld. 

• When sweet potatoes are cooked, let cool slightly, then place in serving bowl

• Toss with pickled red onions and parsley dressing (remove garlic piece).

• Top with goat cheese and toasted walnuts and serve

Grilled Onions with Balsamic, Goat cheese, and Parsley

I love this side dish! When onions are cooked, they release their sugars, resulting in a slightly sweet and nutty flavor. On the grill, they take on a somewhat smokey profile from the char -- mmm so good! Since there is so much flavor coming from the onions, this recipe only calls for a small handful of ingredients that enhance the overall dish. Try pairing this with grilled red meats for a hearty summer dinner. 

Ingredients

(serves 4-6 as a side)

Served here with grilled lamb shoulder (over sautéed rainbow chard) and with my sweet potato, goat cheese and pickled onion side…. a delicious summer dinner!

• 2 medium sized red onions, sliced into ½  inch rounds (about 4-5 slices per onion)

• ¼ cup goat cheese, crumbled

• ¼ cup of chopped parsley

• 2 tbsp avocado oil

• 2 tbsp high quality balsamic vinegar (like Napa Valley Naturals)

• Salt and pepper to taste

Directions 

• Preheat the grill

• Season sliced onion rounds with avocado oil (great for cooking at high temps) and salt and pepper

• Grill for 6 minutes per side

• Once off the grill, drizzle 2 tbsp of balsamic vinegar

• Top with goat cheese crumbles and parsley. Serve.

Alternatively, you can sauté onions and caramelize in a sauté pan instead of grilling

Onions were this week’s “Ingredient of the Week.” Read on to learn about the health benefits they have to offer!

• They contain high amounts of quercetin, which is a powerful antioxidant with anti-inflammatory properties. It is also an antihistamine phytonutrient that can reduce the effects of histamine on the immune system.

• They are a rich source of sulfur, which helps to improve our detoxification process by removing  toxins and heavy metals.

• They help boost our immune system function with their high levels of vitamin C and antioxidants.

• They are great for boosting heart health because they lower the risk of blood clot formation. Plus, they can protect against “bad” LDL cholesterol by reducing harmful free radicals within blood vessels

• Another plus - they are a regular on the clean 15 list - so no need to buy organic if you’re on a budget or can’t find an organic option!

Sources and Additional Reading

https://www.onions-usa.org/all-about-onions/onion-health-research

https://draxe.com/nutrition/vegetables/onion-nutrition/

https://www.theharvestkitchen.com/health-benefits-of-eating-onions/

https://www.naturalfoodseries.com/13-benefits-onion/