Frittata ala Pueblo

Who doesn’t love some ease and flexibility for home-cooked meals? Frittatas offer both, making this recipe unique each time you bake it. Frittatas are my lazy weekend morning meals, when I don't feel like babysitting an omelet pan but still crave an egg teaming with vegetables. This satisfying, easily prepared meal offers great health benefits too.
Locally grown eggs are available all year, so you can shop and eat local organic even before all the vegetables make it to the farmers markets in July. Organic eggs are available from several local farms, including Larga Vista Ranch and Country Roots Farm, and the benefits of selecting organically grown eggs have now been supported with scientific data. Eggs may improve the health of your eyes, providing antioxidants lutein and zeaxanthin (Egg Industry Insider 2006), and the winning combination of protein and fat help to keep your stomach satisfied for hours. Better yet, pasture-raised chicken eggs contain less cholesterol and saturated fat and more vitamin A, vitamin E, beta carotene and omega-3 fatty acids than their conventionally-grown counterparts (Mother Earth News 2007).
The Organic Processing Magazine (2008) reviewed studies that revealed that both organic dairy and meat have higher levels of conjugated linoleic acids (CLAs) when compared to conventionally raised animals. These levels were due to the differences in the animals' diets. The American Journal of Clinical Nutrition reports that CLAs help to reduce the body fat mass in healthy overweight individuals (June 2004). According to the International Journal of Obesity and Related Metabolic Disorders, CLAs also help reduce the risk for cardiovascular disease (August 2004).
Eggs are often accused of raising cholesterol, which can be the case for those with higher cholesterol. The recommended daily cholesterol limit is 200-250 mg, which is roughly one egg yolk. The egg yolk provides roughly 75% of the calories and all of the cholesterol, so if you want to limit your intake, use more egg whites than whole eggs. Be sure to include some of the egg yolk on occasion, because the bright yellow-orange color provides the riboflavin and the helpful CLAs. *
I usually make these meals at the end of the week to use up the vegetables I have prepared during the previous days for different meals. Having the vegetables already chopped makes this meal a snap to prepare. You will want to use an oven-safe skillet, preferably nonstick (but watch out for flaking Teflon, which is not good for you). You can also substitute other vegetables or meat (or not) for the vegetables and ham, as you desire, based on what’s available and looks good. Check with the local farmers to see which vegetables are freshest the day you go to the market. If you can find fresh goat cheese, it’s a great substitute for the Parmesan cheese. For some bright flavor, add 1-2 tablespoons minced fresh herbs (try basil, thyme or tarragon) when you add the cheese.
When you serve this with a side of fruit, and toasted whole-grain bread, you have one hearty, delicious breakfast.
Frittata (baked omelet)
Serves 6
1 bunch fresh asparagus, ends snapped off and trimmed to 2” pieces
½ jar (8oz) roasted bell peppers, drained, cut into 1½-inch squares
1 slice (3oz) thick-cut ham, diced (or 6 slices Canadian bacon, diced)
1 clove garlic, minced
1 Medium onion, diced
6 mushrooms, sliced thinly
1 green chili, seeded, cleaned and diced
2 tablespoons butter or olive oil
6 large eggs
3 tablespoons softened cream cheese
¼ cup milk
½ to 1 cup shredded cheese (Parmesan is nutty and sharp, and Cheddar melts nicely)
During the week before, slice vegetables, and place in zipper bag. Preheat oven to 400 degrees. Combine softened cream cheese and milk. Scramble eggs in a medium bowl and add salt and pepper (a good dash each). Whip together the eggs with the milk/cream cheese mixture. On the stovetop, preheat a 10” oven-safe skillet over medium heat. Melt the butter. Sauté the onion and garlic. Add the rest of the vegetables and the ham. Sauté about 3 minutes. Pour eggs over vegetables. Place skillet in oven and bake about 15 minutes, until eggs are just about set and slightly shiny. Remove skillet from oven—be careful, because the handle will be hot. Sprinkle shredded cheese over eggs and return pan to oven. Bake until cheese melts and bubbles, about 5 more minutes. Serve by sliding frittata onto larger plate and slicing like pie.

Local Farms around Pueblo (2009)
Larga Vista Ranch 719-947-0982
Country Roots Farm 719-948-2206

* The debate about egg yolk cholesterol is on-going. Generally, an egg or two per day won't hurt you, and if you enjoy this breakfast on a few weekends in a month, you probably won't have to worry. This is especially the case for those with normal blood cholesterol and those who do not consume foods that naturally contain cholesterol - any animal product. Nourishing Traditions by Sally Fallon suggests that dietary cholesterol does not have as direct an impact on blood cholesterol. These opinions still need to be backed by more studies. One of my friends removes one tablespoon of egg yolk per egg by dipping soup spoon into the yolk prior to scrambling them. I believe that a little bit of yolk is still beneficial to provide the CLAs, riboflavin, etc.

Breakfast in the Hand

I had breakfast with Summer A. a little while back, and she shared with me this delicious breakfast sandwich.  I have begun missing English muffins, and I'll go through occasional cravings for them.  I enjoy them most with hazelnut-chocolate spread or orange marmalade, but this sandwich, modified slightly*, is fantastic!  Josh and I had been breakfasting on burritos when we drive to Monarch for our ski days, but we will definitely be adding this to our breakfast repertoire.  Thanks, Summer!  The eggs can be substituted or egg whites can be used.  A low-fat, low sodium Canadian bacon or ham can be used as well.  Just make sure you use real cheddar cheese, because the melting is important.   Spelt is not a gluten free bread, but it can sometimes be tolerated well by people with wheat allergies.  But check with your doctor before you try it out.   It's a fine bread for people without allergies.  Gluten free muffins are also sold.  

2 Spelt English muffins, split

2 slices cheddar cheese

4 slices Canadian bacon or turkey ham, thick sliced

1 tbsp butter or oil, divided 

2 tsp brown sugar

2 eggs, beaten

salt and pepper

Preheat a nonstick omelet or 8" saute pan over medium heat.  Place split muffins in toaster oven and set on medium-dark setting.  Begin toasting.  Melt 1 tsp butter in the saute pan.  Add the bacon slices and begin to fry the bacon.  Allow to brown slightly.  Sprinkle with brown sugar and stir to allow to melt and coat the meat.  Remove from pan.  Wipe pan with wet cloth.  Melt 1 tsp butter in same nonstick pan.  Pour eggs into pan.  Sprinkle with salt and pepper. Allow eggs to cook for about one minute.  Lift edges of the eggs to allow the uncooked portions to flow under the cooked egg until they're cooked.  While the eggs are beginning to set, add the cheddar cheese slices to the tops of the English muffins.  Return the muffins to the toaster oven and toast on light setting.  Fold the eggs over to form an omelette.  Remove pan from heat.  Split the egg mixture in half, making two egg portions.  Lay the egg on the bottom half of the English muffin.  Layer on the Canadian bacon.  Top with muffin top.

This can be served immediately or wrapped in foil and reheated later.  

*Summer's lower-fat version involved removing some of the egg yolk and using oil or kitchen spray instead of butter.  If cholesterol control is your focus, these may be good ideas.  

Community Activities Awarded Grant from USDA Program

Kimberly Schaub and Tisha Casida, with the help of Dr. Dennis Lamm at Colorado State University, were recently awarded a grant from the USDA’s Sustainable Agriculture and Research Education (SARE) program.
Their grant funds, totaling $48,988 will go towards the salaries of the participants and the materials that will be used in the classroom. The line-up for the preparation of the curriculum includes three local farmers (Larga Vista Ranch, Javernick Farms, Mike Bartolo) and Susan Fries, executive director of the Pueblo Performing Arts Guild, who has been a driving force in implementing the Farmer’s Market Festival on the Riverwalk.
“The goal of the grant will be to create, implement, and evaluate a sustainable agriculture curriculum for students in elementary and middle school,” says Tisha Casida, Publisher of That’s Natural! a local magazine dedicated to sustainability. Schaub and Casida have been able to organize three venues to implement their first curriculum: Pueblo School for Arts and Sciences, Heaton Middle School, and the Sangre de Cristo Arts Center.
"Pueblo County has a unique relationship with its agricultural community, and we are thrilled at the opportunity to introduce children to the wonderful assortment of foods that are grown just miles from their homes. Childhood obesity is due in part to food choices, and when the children become familiar with fresh, local food, they are empowered to make healthier selections next time they eat. They have a powerful influence on their families' purchasing decisions, and encouraging them to begin buying local food benefits their health as well as the economies of local businesses,” says Schaub, Certified Nutritionist.
Their next presentation to students will be at the Sangre de Cristo Arts Center’s YOUNG AT ART Afterschool program, on Friday, April 17th at 2:00 PM. Seventy-five students from District 60 schools will get to visit with local producers and learn about Sustainable Agriculture.
Schaub and Casida have had great response from the community, and are very excited to keep the public updated as to their progress via: http://blog.thatsnatural.info (see the Category “Colorado Farm‐to‐Fork).
“We would love to have more people know what wonderful local and sustainable agriculture there is in southern Colorado, and look forward to having our youth and future consumers, be a part of this sustainable way of looking at our food supply.”

Schaub and Casida can be reached via the That’s Natural! phone: 719-210-8273 or email, Thats.Natural.Info@gmail.com.

Spring in Colorado

We went skiing two weeks ago as our last day, which was warm and sunny.  The snow was slushy and heavy, and it had melted off many of the side runs.  But we did get some good pictures.  

And then the following week, we had a great snow -- for one day!  I had returned our skis on Monday, and it snowed like crazy on Friday!  But it mostly melted away by Friday afternoon.  On Sunday, we had a 60 degree day and lazed on the side of the boardwalk at the Nature Center.  On Monday morning, we had more snow.  This is a picture of our Friday snow... before my hubby got home.  He was able to get home by 5:00 but Brian (our neighbor, whose wife's car is the blue CRV) was stuck in Florence, just west of Pueblo because Hwy 50 had been closed.  

March was also my 26th birthday -- which I guess means that now I am old enough to get respect in business, right? :)  Thanks to Tisha, I had gotten to celebrate a birthday party with her friends and coworkers.  Kris, Shelley, Tiffany, Tisha and me.  We were short of photographers, so you have two similar pictures with our photographer for each picture featured in the other.  

I also had a chance to visit and babysit Cora Lindsey, a beautiful first family member of Ryan and Terra's brood.   Her little brother is on his way in July, and we cannot wait!  Well, I'm sure Terra can't wait either :)

Consumers Win at Vitamin Cottage!

Rod, the manager of Pueblo's Vitamin Cottage, rallied for our cause and was able to get the corporate deciders to decide in favor of That's Natural!  Read here:http://blog.thatsnatural.info/today-consumer-wins-vitamin-cottage/