Hearty Sweet Potato Crust Quiche

Sweet potatoes, eggs, spinach and feta cheese come together in this tasty quiche. This sweet potato crust quiche makes a great addition to a brunch buffet!

Sweet Potato Crust Quiche

Sweet Potato Crust Quiche

(Courtesy: Penny Jacques)
Course Breakfast
Servings 4
Calories 230 kcal

Ingredients
  

  • 1 large sweet potato, thinly sliced (⅛”)
  • 1 tsp olive oil
  • 1 red onion, minced
  • 3 cups fresh spinach (3 oz) or ½ cup frozen spinach, thawed and drained
  • 6 eggs
  • ¼ cup milk
  • ¼ tsp salt
  • ¼ tsp pepper
  • ½ cup feta cheese

Instructions
 

  • Preheat the oven to 350℉. Coat 9” pie pan with cooking spray.
  • Layer sweet potatoes across the bottom and up sides of the pie pan, overlapping heavily. Coat with cooking spray and bake for 30 minutes or until sweet potatoes are soft and beginning to brown.
  • Remove from the oven and turn the temperature up to 375℉.
  • Allow crust to cool for 10 minutes. Coat crust and any exposed pan with cooking spray.
  • Heat olive oil in a saute pan over medium heat. Add onions and cook for 3 minutes. Add spinach and cook for 3 more minutes. Remove from heat and cool.
  • Whisk eggs with milk, salt and pepper. Set aside.
  • Arrange cooled onion/spinach mixture over sweet potato crust. Pour egg mixture over the filling and sprinkle cheese on top.
  • Bake for 30 minutes or until set with an internal temperature of 160℉. Allow to set for 5 minutes before cutting.
  • Hack: Store leftovers in the refrigerator for up to 5 days.
  • Hack: Cut leftovers into serving-size pieces. Place on a cookie sheet and put in the freezer until solid. Move to freezer bags or containers and store in the freezer for future use.
Keyword baked breakfast, breakfast, breakfast bakes, brunch, buffet, casserole, eggs, make ahead breakfast, quiche, sweet potato, vegetarian

Did you know?  Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!

Cutting back on carbs?  Try this crustless vegetarian quiche!

Sausage Egg Breakfast Cups

Sausage egg breakfast cups serve up a complete and nutritious breakfast in one handy portion. It makes a great buffet selection or grab-and-go breakfast.

Sausage Egg Breakfast Cups

Sausage Egg Breakfast Cups

(Courtesy: Penny Jacques)
Course Breakfast
Servings 6
Calories 350 kcal

Ingredients
  

  • 1 lb ground pork
  • 1 tsp ground sage
  • ½ tsp ground thyme
  • ¼ tsp paprika
  • ¼ tsp cumin
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 tsp brown sugar
  • ¾ cup freshly minced onion and green pepper
  • ¾ cup shredded cheddar cheese
  • 6 eggs, beaten

Instructions
 

  • Preheat oven to 400℉.  Coat the wells of a 12ct muffin tin with cooking spray.
  • In a large bowl, combine ground pork, sage, thyme, paprika, cumin, salt, pepper and brown sugar. Mix thoroughly and put equal amounts into 12 muffin cups. Mold mixture along the bottom and up sides to form cups.
  • Add one tablespoon onion/pepper mix and one tablespoon cheese to each cup. Fill each cup with egg and sprinkle with cheese.
  • Bake for 20-25 minutes until eggs are set and slightly browned on top.
  • Hack: Feel free to use your favorite vegetales and/or cheese in this recipe or whatever you have on hand!
  • Hack: Frozen vegetables can be used in this recipe.
  • Hack: To prevent sticking, immediately run a knife around the edge of the cups after removing them from the oven and gently loosen the sides and bottom from the cup. Allow to sit for 5 minutes and remove from the cup.
  • Hack: Leftovers can be stored in the refrigerator for up to 5 days or in the freezer for up to 3 months. To reheat, thaw in refrigerator overnight and microwave at 20-second intervals just until heated through.
  • Hack: Some egg cup recipes suggest that you just crack an egg over the top. Yolks and whites require different reheating times, resulting in (either) dried-out whites or unheated yolks. Using beaten eggs will alleviate this problem.
Keyword brunch, buffet, cooking for one, cooking for singles, make ahead, make ahead breakfast, muffin tin meals, quick and easy, sausage egg cups, single serving meal

Did you know?  Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!

Baked cauliflower casserole is another great option if you’re looking for make-ahead, grab-and-go breakfasts!

Healthy Cooking for One — How to Create a New You

Trying to start a new program of healthy cooking for one? Old habits die hard but here are a few tips to help get you back on track to start eating healthier!

Healthy Cooking for One
Healthy Cooking for One

We’ve all seen him. That guy in the checkout line at the grocery store, the one we know is single and lives alone. 4 frozen dinners, 1 deli sandwich, 6-pack of beer and an economy-sized bag of Cheetos.

But it doesn’t have to be that way.

Just because we’re single, it doesn’t mean we’re doomed to a future of breakfast cereal, frozen pizza for one and Ramon noodles.

Nor must we choose drive-thrus or gas station hot dogs.  I often who came up with THAT idea. Like, was someone pumping their gas and suddenly thought, “Well, this makes me want to eat a smoked sausage!”? (Yes, I’m kidding.  Here’s why gas stations started selling food).

We have a choice. I’d like to share a few things that I’ve picked up along the way to make cooking for one a bit easier and, hopefully, a little more fun.

Healthy Ways Start to Your Day

Healthy Ways Start to Your Day
Healthy Ways Start to Your Day

Running late this morning? Always keep some bananas, frozen strawberries and yogurt on hand to make a smoothie. It just takes a minute and you can drink it on your way to work!

Overnight oats are convenient and the flavor combos are endless so you’ll never get bored. They can be stored for up to 5 days in the fridge so go ahead and throw together a few one evening for a week of quick breakfasts.

Everybody loves Sunday morning breakfast! Make a crustless quiche to enjoy with a leisurely cup of coffee and the newspaper. Store a few pieces in the fridge for up to 5 days for a healthy lunch and put the rest in the freezer for another time!

Play It Again, Sam

Play it again Sam
Play It Again, Sam

No big plans for your day off? Make a big pot of spaghetti sauce and freeze it in portions for use another day. Might as well freeze up a batch of meatballs to go with it, too!

A dozen mini pork pies make a great grab-and-go lunch (or, rather 12!).

Make a dinner recipe that serves two and take the leftovers for lunch. Or make a recipe that serves three or four and have some left for an easy meal later in the week.

Try this Szechuan-style shrimp or garlic chicken with caramelized mushrooms. They’re easy to put together and any leftovers you don’t use can be put in the freezer for a future meal!

Make connected meals. For example, when making potatoes for garlic chicken, do a few extra and use the leftovers to go with Korean beef (instead of cooking rice).

Or save some potato cubes unmashed to make potato salad. While you’re boiling the eggs for the potato salad, throw in a few extra for egg salad.

And always, always, make extra rice to package up in single serving sizes and store in the freezer!

Strategic Contingency Planning

Strategic Contingency Planning
Strategic Contingency Planning

It happens. You get stuck working late, encounter a major traffic jam on the way home or get caught up in a lengthy conversation with a friend. Then it’s too late to cook that dinner you had planned or you’re just too tired.

Make sure you’ve stocked up on a few items that have a decent shelf life and are quick and easy to throw together.

Eggs, cheese, peanut butter and pasta are excellent choices, as are crackers, rice and bread (store this double wrapped in the freezer if you need to!). Frozen fruits and vegetables require no prep at all so they can easily be used in a pinch.

Think of Ways To Be Creative!

Be Creative!
Be Creative!

Decide to go to the farmers market, choose something you haven’t had before then go home and create a meal.

No, honestly, I “wing” a lot of my recipes and it always turns out fine.

Ok, almost always as there was the “Fennel Incident”. Fennel, as it turns out, tastes like black licorice. Gross. Who knew?

Dress up your go-to meals. Grilled cheese? Mix it up with a two cheese combo, mustard and a couple of pickle slices. Add a splash of cream and some croutons to your tomato soup. Swap out the ketchup on your burger for some thousand island dressing.

Presto Chango! Leftovers don’t have to be the same thing that they were when they were originally left over. (Say THAT 5 times fast!) Pair the grilled chicken and roasted carrots you had last night with chopped onion, soy sauce, leftover rice and – BOOM! – a delicious (and definitely not leftover) stir-fry.

Riddle Me This

Riddle Me This
Riddle Me This

Who do you have to answer to anyway? Cooking for just you allows you to eat what you want, when you want, using whatever ingredients you want and as spicy (or not) as you want.

Who’s gonna even know? So what if that tuna and spaghetti thing didn’t measure up to your expectations? I’m not gonna tell and you don’t have to either!

No one’s watching, right? Pour a glass of wine, turn up the 80’s pop music and have a dance party in your pajamas while cooking pasta for the 3rd day in a row. Because you can.

Life is what you make it so make it good. Be brave, be bold, be empowered. And above all, have fun.

What are your thoughts on cooking for one? What are your favorite recipes and strategies? Let me know in the comments below!

 

Cynthia

Cynthia@cynthiaeats.com

 

 

Basic Overnight Oats Recipe

This basic overnight oats recipe is a do-ahead recipe that will make your mornings stress-free!! Oats are loaded with good-for-you nutrients to start your day.  Switch things up by replacing the oats with homemade granola.

Basic Overnight Oats Recipe

Basic Overnight Oats Recipe

Course Breakfast
Cuisine American
Servings 2 people
Calories 175 kcal

Ingredients
  

  • cup plain Greek yogurt
  • ½ cup rolled oats
  • cup milk (dairy or unsweetened non-dairy)
  • ½ tsp vanilla
  • pinch of salt
  • 1-2 tbsp honey or preferred sweetener

Stir-in Suggestions:

  • Peanut butter and sliced strawberries
  • Chopped apples, pecans and cinnamon (⅛ tsp).
  • Mashed banana, sliced strawberries and Nutella
  • Pitted cherries and shredded coconut
  • Dried cranberries and freshly grated ginger
  • Use your imagination. The possibilities are endless!

Instructions
 

  • Mix the first 6 ingredients (yogurt through sweetener) together until well blended. Add desired stir-ins. Separate into two containers with tightly fitting lids.
  • Refrigerate overnight. Stir before serving.
  • Hack: Use granola instead of rolled oats!
  • Hack: The basic overnight oats recipe can be stored, tightly sealed, in the refrigerator for up to 5 days. The overnight oats with stir-ins can be stored for up to 3 days.
  • Hack: Take advantage of the wide variety of fruits and berries that can be found in the frozen foods section of the grocery store. If the pieces are too large for your liking, simply let a few thaw so you can mash them or puree the desired amount in a blender.
  • Hack: Do you know that you can freeze fresh ginger root? Grating it in its frozen state is easier than grating it fresh and, if you choose organic ginger, you don’t have to peel it!  Simply place it in a sealed freezer bag or container and pop it in the freezer.
  • Hack: If your bananas have reached maximum ripeness, remove peels and place them on a cookie sheet in the freezer. Once solid, place in a sealable freezer bag and store in the freezer for use in recipes that call for mashed or pureed banana.
  • Hack: Use any leftover Greek yogurt to make this versatile Dill Greek Yogurt Dip!
Keyword breakfast, make ahead breakfast, oatmeal, overnight breakfast, overnight oats, rolled oats, vegan, vegetarian

Did you know?   Oats are a great way to start your day.  They’re packed with nutrition that combats heart disease and diabetes while helping control your weight and digestive health.  Check out the facts here!

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