[1] A classic Italian frittata (recipe below) (photo © National Potato Board).

An hearty egg dish with a large salad is a tasty and nutritious meal at any time of the day. Vegetable fillings (see the list below) add variety, not to mention nutrients and fiber—and are one way to get vegetable-wary family members to eat more of them.

What’s the difference between an omelet and a frittata?

 
Both can be made in the same frying pan or special omelet/frittata pan.

Sautéed Vegetables: The list is more inclusive than exclusive: artichoke, bell pepper, cabbage, cauliflower, carrot, chard, eggplant, kale, mushroom (use the wild varieties for more flavor), onion/leek/green onion, potatoes (boiled/roasted), spinach, zucchini—heck, anything you have in the fridge. Add minced jalapeño or chili flakes if you like heat.

Cheese: Some favorite cheeses work well: melting cheeses (Emmenthal/“Swiss,” mozzarella, Provolone; grating cheeses (Asiago, Grana Padano, Parmigiano Reggiano/Parmesan, Pecorino Romano); soft cheeses (goat cheese/chèvre).

Meat: ham/prosciutto, roast chicken/turkey, salame, sausage. When you make chicken or ham, set some aside for the next night’s frittata.

Ingredients

[2] To make a rectangular omelet, pick up this special Nordicware omelet pan at Willliams-Sonoma. There’s also a microwave version.

Preparation

1. PREHEAT. Preheat oven to 350°F.

2. SAUTÉ. In an 8” nonstick sauté pan, heat 1 tablespoon of the olive oil over medium heat. Add the potato and cook, turning often, until tender and golden, about 10 minutes. Season with salt and pepper. Remove the potato slices with a slotted spatula and set aside in a bowl.

3. FRY. Add 1 tablespoon oil to the same pan and fry the zucchini, turning once, until tender and slightly golden, about 4 minutes. Add the basil and season with salt and pepper. Using the slotted spatula, add the zucchini to the potatoes.

4. SAUTÉ. Add enough oil to the pan to total 2 tablespoons and return to medium heat. Add the onion and sauté until soft and tender, about 10 minutes. Remove with the slotted spatula and add to the potatoes. Add the bell pepper strips to the vegetable mixture.

5. BEAT. In a large bowl, beat the eggs until well blended, adding a little of the optional Parmesan. Add to the vegetables. Pour the mixture into an oiled baking dish. Bake at 350 degrees until set and golden, about 25 minutes. Cut in half and set aside half. Cut the remaining half into wedges and enjoy for dinner. Cover the other half and refrigerate for up to 2 days for another supper.

TIP: If you’re not good at flipping a frittata or omelet, use your broiler to cook the top side. Place the pan in the broiler under a low flame. When the top is golden brown, it’s time to dig in.
 
 
MORE

Next time, try grass-fed beef. Photo courtesy
KateDeering.com.

America is raising its beef consciousness. People in the know are seeking out grass-fed beef, which offers benefits over the now-conventional grain-fed beef.

You can find grass-fed beef on store shelves and in better restaurants—even burger bistros, such as Thunder Burger and Bar in the tony Georgetown section of Washington, D.C. Executive Chef Ryan Fichter explains:

“You haven’t enjoyed a great tasting burger until you have had a grass-fed beef burger. There’s simply no comparison and once people try it, they always want that standard. It’s a better burger all the way around.”

Fichter continues: “There are just so many benefits to eating grass-fed beef, it really makes you wonder why you would ever not want grass-fed beef.”

Taste. Those who buy grass-fed beef prefer the flavor. All cattle grazed on grass before the industrialization of the beef industry led to feedlot farms and antiobiotics. See The Meatrix.

Health. Grass-fed beef produces a healthier meat: three times higher in heart-healthy omega-3 fatty acids and vitamin E and around 10 times more beta carotene. And that’s just the beginning of its superior nutrition.

Clean Eating. Clean eating means trying to steer clear of chemicals and additives, such as the antibiotics and hormones given to conventionally raised cattle. Grass-fed beef is a natural product.

Environment. Grass-fed beef is better for the planet: It produces less waste and helps to create a healthier ecosystem. As opposed to feedlots, which pollute water tables, grass-grazing cattle provide natural weed control and help to cycle nutrients in the soil. Plus, the grass they feed on grows naturally, whereas vast amounts of resources are used in raising the grain eaten by conventional cattle.

Humanity. Cattle that are grass-fed typically live a more natural and enjoyable life. They eat what nature intended them to eat and have the opportunity to roam stress free, as opposed to the stressed lives of tightly-penned-in cattle.

So, the next time you buy or order beef, if there’s a grass-fed option, try it. Let us know what you think.

How many different cuts of beef have you had? Check out our Beef Cuts Glossary.
 
  

Each thin, delicious, gluten-free layer is individually baked by artisans in Tucson, delivering moist texture and excellent lemon, spice or vanilla flavor.

This is “anytime” cake: Enjoy a slice with coffee, tea, Madeira, Port, Sherry or a favorite dessert wine. To make a more elaborate dessert, add custard sauce, whipped cream or ice cream, berries or berry purée.

The cakes are made in three formats:

Or, buy some now.

Since our Top Pick Of The Week is thousand layer cake, we thought we’d start you with something simpler: a seven layer cake.

Presented by pastry chef Seth Greenberg, this yellow cake with chocolate ganache filling and frosting is sure to become a family favorite.

Find more of our favorite cakes and recipes in our Gourmet Cakes Section.

[1] Instead of a cream sauce, use a fat-free, cholesterol-free yogurt sauce. See the recipe (photo © Wisconsin Milk Marketing Board).

[2] Curried Grilled Salmon With Pineapple Raita. Here’s the recipe from Chobani.

When we discovered nonfat Greek-style yogurt many years ago, we were able to give up our high-cholesterol, high-calorie sour cream and cream cheese habit, reduce the calories in dips and salad dressing, and cut the use of mayonnaise in half by substituting yogurt for half of it.

Fat-free (0%) yogurt tastes just as good as the 2% and 5% (whole milk) versions. There’s a slight difference, of course, but not one that makes a difference in how enjoyable the yogurt or the recipe is.

Aside from the popular smoothies and granola toppings, here are ways to use plain, nonfat, plain Greek-style yogurt throughout the day.
 
 
BREAKFAST

Banana Split. What more festive treat for breakfast than making a banana split with yogurt and cottage cheese. If it’s too much for a weekday, enjoy it as your “weekend special” (recipe).

Bread Spread. We enjoy yogurt plain, or mixed with herbs and a pinch of salt, as a spread on bagels and toast. It’s especially good with whole wheat and multigrain breads. But if you want a thicker spread, make yogurt cheese: Add yogurt to a sieve (strainer) lined with cheesecloth or paper towels. Place the sieve over a bowl or pan and let drain for two hours in the fridge.

Labneh Spread. This savory, protein-rich Middle Eastern breakfast spread and dip is delicious and refreshing. Season a cup of Greek-style yogurt with chopped basil, garlic powder, green onion, mint, oregano and/or thyme. Mix with a tablespoon of extra virgin olive oil; add salt to taste. Serve in a dish garnished with coarsely chopped walnuts, a drizzle of olive oil and some more herbs. You can also mix finely-chopped walnuts into the yogurt for more texture and flavor.
 
 
LUNCH

Mexican Dishes. Replace sour cream with nonfat Greek-style yogurt as a garnish for chili, enchiladas and other favorite dishes.

Salad Dressing. Substitute yogurt for half the mayonnaise in any recipe—green salad, chicken salad, potato salad, tuna salad and so forth. An easy recipe: Combine yogurt, lemon juice, minced garlic and fresh dill. For a seafood salad dressing, mix yogurt with ketchup or chili sauce and sweet pickle relish.

Baked Potato Top the potato with yogurt instead of sour cream, but keep the other fixings: chives, a teaspoon of crumbled bacon (you get a “cholesterol credit” from the fat-free yogurt) or a spoonful of grated Cheddar or Parmesan. Or, use the labneh spread above—it’s terrific with potatoes. For more of a sauce, dilute the yogurt with a bit of lemon juice and add fresh dill and a pinch of salt.

Meat Marinade. The beneficial bacteria in yogurt act as a tenderizer. You can mix yogurt with olive oil, soy sauce and/or other ingredients or just use a cup of plain yogurt with a teaspoon each of lemon juice, minced garlic and one or more herbs and spices (celery seed, curry powder and/or onion powder, for example).

Soups. Use it to create creamy cold soups or to garnish any soup. Yogurt will curdle when mixed into hot liquids, so stabilize it first with a teaspoon of corn starch.

Stews. Follow the same direction as with soups. Yogurt really cuts the calories in Beef Stroganoff and Chicken Paprikash.
 
 
SNACKS

Dip. Substitute yogurt for half the mayonnaise or sour cream; and ultimately move to an all-yogurt recipe. We love the Greek dip tzatziki, made with with cucumber, lemon juice, garlic and herbs (recipe).

Parfait. Layer yogurt with berries and granola in a glass or goblet.

A favorite, low-calorie snack: Yogurt Dip & Crudités (photo © California Dairy Board).

Muffins & Quickbreads Replace the butter in recipes, adding 1/2 teaspoon of baking soda per cup of yogurt. Get a yogurt baking book for many other ideas in your everyday baking.
 
 
MORE

Find more yogurt recipes in our Yogurt Section.