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Healthy Potato, Spinach, & Pumpkin Seed Hash

Healthy Potato, Spinach, & Pumpkin Seed Hash

Preheat oven to 375 degrees.

Place the potatoes on a rimmed baking sheet. Drizzle 2 teaspoons of olive oil over the potatoes, add the pepper and paprika, and give the whole pan a good shake and shimmy until the potatoes are completely covered with oil and spices. Put the potatoes into the oven and cook until brown and soft, about 30-35 minutes.

Warm 2 teaspoons of olive oil in a skillet over medium heat. When hot, add the pumpkin seeds and toast for 5-8 minutes. Add the whole black peppercorns and the garlic and cook for another 5 minutes.

Place the pumpkin seeds, peppercorns, and garlic into a food processor. Add the spinach and 1 tablespoon of olive oil, and pulse until all the ingredients turn into a creamy pesto. Add a few glugs (an extra tablespoon or so) of olive oil as needed. Set your pesto aside.

When the potatoes have finished cooking, place them into a bowl and cover with foil to keep them warm. Then increase the heat of the oven to 425 degrees. Put your garbanzo beans on the baking sheet in a single layer and place them into the oven to roast for 10 minutes. Take the beans out of the oven, add the dried dill, shake the pan, and cook for a final 8-10 minutes.

While the beans cook, reheat your skillet, add another teaspoon of olive oil if the pan is dry, and when hot, add your mushrooms so that they lay in a single layer. Let them cook undisturbed until browned, about 5-8 minutes. Then stir and let them cook for another 5-8 minutes.

To serve, gently mix the crispy garbanzo beans and the mushrooms with the potatoes. Then, spread the pesto on each plate and layer the potato, mushroom, and crispy garbanzo hash on top. Dig in and enjoy.


Roast Pumpkin, Spinach and Feta Salad

Try this Roast Pumpkin, Spinach and Feta Salad with Honey Balsamic Dressing for your next Sunday lunch! Terrific as a side or as a meal, this is a really magical combination of flavours.


7 Delicious Ways To Use Pumpkin Seeds

As you carve up pumpkin after pumpkin for decorative jack-o'-lanterns, tasty desserts, or a hearty fall meal, we just ask one thing: Please, for the love of all things delicious, don't throw away the seeds. Even though they're just a tiny part of the pumpkin, the seeds are arguably the most nutritious part of this giant squash. Just one ounce (about a handful) of roasted pumpkin seeds contains a quarter of your daily target for magnesium&mdashan essential mineral that most of us could use more of. (Snack AND lose weight with this box of Prevention-approved treats from Bestowed.)

But if you're worried that a handful of roasted pumpkin seeds every day will get really boring really fast, we've got your back. We scoured the Internet to find these six creative and fun recipes that'll pump you full of pumpkin seeds.

Remember that heart-crushing moment you realized most store-bought granolas&mdashthe holy grail of healthy foods&mdashare actually loaded with sugar? I do. But this recipe from Minimalist Baker just uses a tiny bit of maple syrup and sugar to sweeten this mix of ingredients that scream fall. Not only do you get the magnesium from pumpkin seeds, but also a good punch of protein, fiber, and healthy fats from rolled oats, pecans, pumpkin, and coconut oil.

As long as a food is in it's natural form, it's pretty darn "super." These superfood breakfast bars from A Healthy Life for Me use ingredients packed full of good-for-you vitamins, antioxidants, and a healthy dose of fiber to keep you full for hours. A scoop of protein powder gives the bars staying power, while a mix of fresh blueberries, pumpkin seeds, and almonds makes for a tasty and nutritious topping.

Sure, basil and pine nut pesto is delicious, but it's getting a bit boring. (Wake up your tastes buds with one of these mix-and-match pesto recipes.) Enter this fun and healthy take on traditional pesto from Feast on the Cheap. It replaces the usual basil with a much cheaper green and uses those leftover pumpkin seeds instead of pricey pine nuts. The result is a sauce that tastes great on pasta, chicken, fish, or anywhere else you'd like.

The nut butters lining store shelves can be loaded with sugar and are almost always astronomically priced. DIY instead with this recipe from Smart Nutrition. Ingredients like almonds, pumpkin seeds, cumin, and honey give it a sweet and spicy kick.

Just like any nut or seed can be turned into a butter, the magical food group can also make nutritious milk substitutes. And this spiced pumpkin seed milk from Unconventional Baker might make you forget cows even exist. Soaked and blended into a mix of water, cinnamon, cloves, vanilla, and maple syrup, a glass of this milk is basically like dessert. Bonus: It comes in a chocolate version, too.

No matter how you slice it, chicken wrapped in a thick and crispy crust is delicious. But coating a healthy, lean meat in refined carbs makes a not-so-healthy meal. So ditch the bread crumbs for a fiber-filled crust of ground pumpkin seeds. This recipe from Big Eats Tiny Kitchen makes a 100% bread-free crust quick and easy.

As much as we like to pretend banana bread is healthy (it's got fruit in it, after all), anything that calls for a bunch of refined flour, butter, and sugar isn't exactly a nutritious snack. Unless it's made with nut flour, of course. (Check out this new flour that cuts calories by over 25%.) This pumpkin seed nut bread from Running to the Kitchen still uses a banana&mdashor pumpkin puree if you want a truly autumnal experience&mdashbut replaces white flour with almond flour and sugar with honey. The end product is a dense little slice of bread packed with protein.


Healthy potato recipes

Enjoy our healthy potato recipes for a light lunch or dinner. We've got nutritious ideas for jacket potatoes, mash, roasties and even chips!

Roast new potatoes & radishes

Celebrate summer with this sharing salad of baby potatoes, radishes, toasted pumpkin seeds, spring onions, yogurt dressing and a scattering of chilli flakes

Spinach, sweet potato & lentil dhal

A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper.

Smashed roasties

Boiling the potatoes for longer, then smashing them, makes for more surface area, meaning golden brown beauties and extra crispy bits everyone will love!

Bombay potato frittata

Pack in the flavour with this Indian-inspired frittata. Perfect for a healthy lunch, it's low in calories and fat and full of nutrients

Hasselback potatoes

Try something different with your Sunday roast this weekend with these garlic and rosemary hasselback potatoes. Using same-sized potatoes will help them cook through evenly


Chicken, spinach and potato bake

1 Preheat oven to 160°C. In a large, deep roasting dish, on the stove-top, heat 1 tablespoon of the oil over medium-high. Cook chicken for 3-4 minutes on each side until golden. Transfer to a plate. In the chicken dish, cook potatoes, turning often, for 4-5 minutes until hot and golden. Transfer to a plate.

2 To the dish add remaining oil. Sauté onion, garlic and chilli over a medium heat for 3-4 minutes until onion is tender. Add browned potatoes, tomatoes, courgettes and stock. Break up tomatoes using a wooden spoon, cover and bring to the boil. Add chicken and stir in. Transfer dish to the oven and bake, covered, for 30-35 minutes, or until chicken and potatoes are just cooked through.

3 Remove cover and stir through spinach. Arrange bocconcini on the chicken and season with pepper. Cover and bake for 5 more minutes, or until bocconcini melts. Scatter with basil and serve with toasted sourdough to mop up pan juices.


30 Superfood Recipes You've Never Tried Before

What the heck are these superfood things people keep talking about? Certain foods (mainly fruits, vegetables, grains, nuts, and seeds) are particularly packed with essential nutrients including vitamins, minerals, and antioxidants. From avocado to zucchini, we’ve got the low-down on these super-powered foods that can boost health from the inside out.

Just because they’re superfoods doesn’t necessarily mean they’re super-complicated to prepare, though. For those who are crunched for time, inexperienced in the kitchen, or just not in the mood to cook an elaborate meal, we’ve put together a list of our favorite super-simple, super-healthy recipes. Each of the meals featured below includes at least two superfoods, so you’re guaranteed to get a nutrient-packed meal. What are you waiting for? Go get cooking!

1. Pumpkin Spiced Oatmeal

Thanks to pumpkin puree, cinnamon, and milk (of your choice), this hearty oatmeal packs a nutritional punch with four superfoods and less than five minutes of prep time. Optional toppings of nuts and dried fruits provide a morning energy boost, while a dash of the cinnamon adds savory flavor, protects your heart, and fights inflammation Cinnamon and health. Gruenwald J, Freder J, Armbruester N. Critical reviews in food science and nutrition, 2010, Dec.50(9):1549-7852.”>Cinnamon and health. Gruenwald J, Freder J, Armbruester N. Critical reviews in food science and nutrition, 2010, Dec.50(9):1549-7852..

2. Colorful Flower Eggs

These baked eggs pack 12.5 grams of protein per serving so you don’t need a mid-morning snack. If you’re not a fan of vitamin-rich bell peppers (which are loaded with vitamins A and C that protect the immune system and skin) as the containers for your baked eggs, substitute eggplant, acorn squash, or pumpkin.

3. Kale, Almond, Banana Smoothie With Chia Seeds

A perfect on-the-go breakfast, this smoothie recipe features a delicious combination of four superfoods: kale, banana, almond butter, and chia seeds.Although the recipe calls for almond milk, consider subbing in soy or skim milk, which contain essential vitamins and minerals that can help with losing weight, building muscle, and fortifying bones Preliminary study: soy milk as effective as skim milk in promoting weight loss. Lukaszuk JM, Luebbers P, Gordon BA. Journal of the American Dietetic Association, 2007, Nov.107(10):0002-8223. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Wilkinson SB, Tarnopolsky MA, Macdonald MJ. The American journal of clinical nutrition, 2007, May.85(4):0002-9165.”>Preliminary study: soy milk as effective as skim milk in promoting weight loss. Lukaszuk JM, Luebbers P, Gordon BA. Journal of the American Dietetic Association, 2007, Nov.107(10):0002-8223. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Wilkinson SB, Tarnopolsky MA, Macdonald MJ. The American journal of clinical nutrition, 2007, May.85(4):0002-9165..

4. Sweet Potato Hash With Eggs

A hearty and delicious breakfast that combines sweet potatoes, eggs, and red, green, and yellow bell peppers, this hash can easily accommodate add-ins. Toss in some meat (like sausage or shredded chicken) for extra protein, or up the veggies with onions, kale, or spinach. Sweet potatoes, which provide 400 percent of your daily recommended amount of vitamin A, are both delicious and beneficial to eye health.

5. Shirred Eggs With Smoked Salmon

This baked egg dish is super simple, layering eggs, Swiss chard, onions, and chives with slices of gooey brie cheese and salmon (which is full of brain-boosting omega-3 fatty acids). Although the recipe calls for heavy cream, consider using milk or a milk substitute to reduce calories without forgoing the silky texture.

6. Breakfast Casserole With Spinach, Leeks, Cottage Cheese, and Goat Cheese

This fancy-looking casserole will impress your friends and make them healthier. It features a hearty serving spinach, a great source of iron, which aids in building muscles. Simply combine spinach with leeks, cottage cheese, and goat cheese, bake for 20 minutes, and enjoy.

7. Goat Cheese and Beet Salad

Beets are back! This salad features bright-red roots alongside thinly sliced carrots. It’s a recipe perfect for any fan of cancer-fighting root veggies. (Bonus: The high levels of potassium in beets help your body build muscle and proteins.) Toss the vegetables with pistachios (for fiber and protein), goat cheese, and baby greens for a speedy, tasty lunch.

8. Greek Yogurt Chicken Salad

This chicken salad recipe uses Greek yogurt (which is packed with probiotics that can aid digestion andsupplies a healthy dose of protein) rather than mayonnaise for a deliciously creamy and healthy sandwich filling. Apples, almonds, and green onions add tasty crunch to this light, gluten-free lunch.

9. Quinoa Salad With Red Pepper and Cilantro

Quinoa is a powerhouse seed that provides a light but protein-rich base for this cool salad. Topped with a citrusy vinaigrette made of cilantro, lime, and mustard, this meal will leave you full without the empty calories in most pasta salads.

10. Spinach, Avocado, and Kiwi Salad

This salad is primarily made of fruit, with spinach playing second fiddle. Featuring kiwis (containing 117 percent of the daily recommended value of vitamin C) and avocados (which are loaded with healthy fats and vitamins like B6, which promote healthy skin), these superfruits make this salad super-delicious.

11. Orange, Avocado, and Arugula Salad

A simple salad that’s surprisingly filling, this recipe is a straightforward combination of avocado, orange, pomegranate, basil, mint, and leafy, vitamin-rich arugula. The light dressing of lemon, olive oil, and honey takes just a few minutes to prepare and adds a citrusy kick to the superfood salad.

12. Stacked Salmon Salad

Avocado, yellow squash, and whole roasted red piquillo peppers are neatly layered to make this breadless ”sandwich.” Yellow squash not only has high levels of vitamin C, but its high content of lutein helps protect eye health. Oven-baked salmon acts as the bread to the layers of antioxidant-rich veggies. The best part? This stacked gourmet lunch takes less than 30 minutes to prepare.

13. Sweet Potato and Green Bean Salad With Maple-Mustard Dressing

This roasted sweet potato salad is the perfect meatless Monday main (talk about a tongue twister!). Toss the taters with green beans, mixed leafy greens, toasted walnuts, and dried cranberries for a meal that packs a punch without much prep.

14. Grilled Halibut With Kale Pistachio Pesto

Although grilled halibut provides a healthy dose of omega-3 fatty acids and B vitamins, the superfood hero in this recipe is actually the pesto sauce. Made of basil, kale, pistachios, garlic, olive oil, lemon, and Parmesan cheese, this antioxidant-rich sauce is as tasty as it is healthy.

15. Harvest Skillet Popped Lentils

For this recipe, roast lentils in a pan until they’re crispy, nutty, and flavorful enough to tempt even meat eaters. Combine green apples, butternut squash, and sweet potato with the lentils, and season everything with cayenne pepper, cinnamon, and apple cider vinegar.

16. Salmon With Almonds and Asparagus

Salmon and asparagus, two superfoods linked to improving cognitive function and preventing hangovers, take center stage in this recipe Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism. Kim BY, Cui ZG, Lee SR. Journal of food science, 2010, Jan.74(7):1750-3841. Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood. Muldoon MF, Ryan CM, Sheu L. The Journal of nutrition, 2010, Feb.140(4):1541-6100.”>Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism. Kim BY, Cui ZG, Lee SR. Journal of food science, 2010, Jan.74(7):1750-3841. Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood. Muldoon MF, Ryan CM, Sheu L. The Journal of nutrition, 2010, Feb.140(4):1541-6100.. Top grilled salmon and asparagus with toasted almonds, and dress the whole shebang with garlic, chili, and lemon. After less than 20 minutes of prep and cooking, this recipe is both simple and filling—a no-brainer.

17. Chickpeas and Dandelion Greens

With fewer than eight ingredients, this salad is a simple dinner option that combines dandelion greens with fiber- and iron-rich chickpeas. A dressing of tangerine juice and lemon zest cuts the bitterness of the greens. Make this salad a bit more robust by serving it on a bed of fluffy, protein-packed quinoa.

18. Honey Sesame Steamed Greens

This recipe is a leafy green bonanza! The instructions call for kale, broccoli, spinach, bok choy, and Swiss chard, but any variety of leafy greens will fit the bill. These greens, which provide an array of vitamins—incluing C , E, and K—can help regulate blood flow and protect cells. Simply microwave sesame seeds to add a toasted nutty crunch to the honey, garlic, and soy sauce dressing.

19. Raw Vegan Banana Hemp Seed Sushi Slices

There’s no need to be a sushi expert to make these fish-free snacks. Simply spread peanut butter on top of a whole banana and sprinkle with a hearty dose of hemp seeds to add protein and vitamin E, which supports immune system function. Slice and enjoy!

20. Fruit Salad With Kiwi, Strawberries, and Mango

Get rid of those grade school memories of grapes floating in high fructose corn syrup. This fruit salad is a nutrient-rich mix of kiwis, strawberries, and mangos combined with lemon juice, honey, and mint. Packed with loads of vitamin C, this salad can help combat some cancers and give a boost to the immune system all in one tasty, sweet serving.

21. Superfood Trail Mix

Rather than munching on sugary granola, consider this superfood-rich trail mix. This combination of pistachios, hazelnuts, pecans, dried cranberries, raisins, blueberries, goji berries, and walnuts relies on natural sweetness for flavor. The cholesterol- and cancer-fighting power of nuts will keep you healthy, and the protein will keep you moving all day long.

22. Chia Crispbreads

Give yourself a midday boost of energy with these chia crispbreads that are loaded with antioxidants. Plus, studies suggest the omega-3s in chia can improve endurance and serve as an effective way to carbo-load Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research / National Strength & Conditioning Association, 2011, May.25(1):1533-4287.”>Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research / National Strength & Conditioning Association, 2011, May.25(1):1533-4287.. Made with sunflower, pumpkin, and chia seeds alongside oats and flax, they’re baked thin and perfect for topping with your favorite fruit or spread.

23. Cinnamon Applesauce With Flax and Honey

In less than two minutes, you can whip up a snack that may help decrease your risk of cardiovascular disease and lower your risk of diabetes The acute effect of flavonoid-rich apples and nitrate-rich spinach on cognitive performance and mood in healthy men and women. Bondonno CP, Downey LA, Croft KD. Food & function, 2014, Dec.5(5):2042-650X. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Wedick NM, Pan A, Cassidy A. The American journal of clinical nutrition, 2012, Feb.95(4):1938-3207.”>The acute effect of flavonoid-rich apples and nitrate-rich spinach on cognitive performance and mood in healthy men and women. Bondonno CP, Downey LA, Croft KD. Food & function, 2014, Dec.5(5):2042-650X. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Wedick NM, Pan A, Cassidy A. The American journal of clinical nutrition, 2012, Feb.95(4):1938-3207.. Packed with nutrients and a variety of plant polyphenols (compounds like flavonoids, which protect against heart disease), this mid-afternoon bite mixes cinnamon, flax seeds, honey, and unsweetened applesauce into a delicious and healthy snack.

24. Roasted Garbanzo Beans With Sea Salt and Goji Berries

Craving potato chips? Try subbing in roasted garbanzo beans sprinkled with sea salt and goji berries instead. The hearty snack will leave you full of nutrients such as iron, fiber, folate and magnesium rather than with empty calories.

25. Pomegranate Raita

Raita, a southeast Asian condiment, is a yogurt-based dip that’s perfect for dunking apples, strawberries, or bananas. Whisk yogurt and sweetener (we recommend using honey ) with cumin, black salt, and chaat masala. Add a dash of pomegranate juice, which may help protect the heart, and garnish the creamy dip with grated beets Pomegranate juice: a heart-healthy fruit juice. Basu A, Penugonda K. Nutrition reviews, 2009, Apr.67(1):1753-4887.”>Pomegranate juice: a heart-healthy fruit juice. Basu A, Penugonda K. Nutrition reviews, 2009, Apr.67(1):1753-4887..


21 Healthy Breakfast Recipes With 5 Ingredients or Less

Whether you're craving something sweet, savory, creamy or crunchy, these morning meals fit the bill.

You already know that breakfast is the most important meal of the day, but many people still manage to skip a morning meal. The good news is that preparing a nutritious and delicious breakfast doesn't have to be complicated. All of these recipes&mdashcourtesy of chefs, nutritionists, fitness trainers and food bloggers&mdashcan be made with five ingredients or less. You can whip many of them up quickly, and some can even be made ahead of time in double batches to help you save time in the kitchen. Bon appétit!

Frittatas are delicious, easy to make, and can be made ahead of time. Plus, they're high in protein and fiber from vegetables, so you'll stay satisfied until mid-morning. Just divide the frittata into slices and store them in individual containers for morning meal that you can grab and go. This recipe includes tomatoes, green peppers and chives, but you can add or substitute your favorite veggies and lean meats.

Get the recipe from SweetPhi »

This yogurt parfait on a stick, courtesy of Nealy Fischer of The Flexible Chef, is made with dairy-free yogurt, fruit, seeds, and granola. Get creative by playing around with your favorite fruit flavors&mdashthere are no rules here! Make them in advance and keep a stock in the freezer so a delicious and nutritious breakfast is always only an arm&rsquos reach away. This recipe makes six to eight popsicles, depending on your mold size.

Get the recipe from The Flexible Chef »

These delicious, gut-friendly flapjacks are made with eggs, bananas, as well as a touch of cinnamon for a boost of flavor. The gut helper: Prebiotic and probiotic pumpkin seed powders. For an even bigger probiotic boost, add a dollop of Greek yogurt or skyr and some fresh berries on top.

Get the recipe from Uplift Food »

This chia seed-infused avocado toast, one of the many recipes featured on Jillian Michaels' app. "The whole-grain toast provides good carbs to get you fueled up for your morning," Jillian Michaels tells Prevention. "Plus the avocado is loaded with healthy fats to lower LDL and triglycerides. It's also loaded with fiber and abundant in vitamins like folate, C, E, and K to name just a few."

Get the recipe Prevention »

This delicious, super quick, portable and versatile smoothie courtesy of Jillian Michaels, will help you feel satiated for longer, "The protein powder in my recipe has branched chain amino acids to aid in muscle maintenance and workout recovery," Michaels adds. Bonus? "The berries have a ton of antioxidants to help combat aging and improve your skin."

Get the recipe from Prevention »

This pumpkin seed parfait is so delicious, you will feel like you re eating desert for breakfast. "This one is a nice balance of macro nutrients so you get healthy carbs, fats, and protein," Michaels explains to Prevention. "Plus, it&rsquos loaded with probiotics from the yogurt which helps to improve digestion and metabolism." Fiber and potassium from the pumpkin help lower blood pressure, and cinnamon helps combat aging and has anti-inflammatory properties.

Get the recipe from Prevention »

These overnight oats recipes are seriously the easiest possible breakfast you can make. All you need to do is combine some milk, oats, spices and/or sweeteners of your choice and let it set in your fridge overnight. In the morning, the oats become a thick, puddling-like consistency, which you can top with fresh fruit, nuts, and shredded, unsweetened coconut. You get protein and fiber all in one cup.

Get the recipe from Cooking with Julie »

This hearty omelette is packed with protein as well as veggie goodness with onions, red peppers, mushrooms, and spinach.

Get the recipe from Cooking with Julie »

Who needs bread for a breakfast sandwich? Give your breakfast go-to a makeover by swapping in superfood sweet potato toast instead! Just pop slices of sweet potato in your toaster or toaster oven for a tasty, gluten-free, lower carb toast alternative in minutes.

Get the recipe on Cooking w Julie »

This delicious chocolate smoothie is from LaForce Baker, a vegan chef from the SouthSide of Chicago and founder of MoonMeals. It'll seriously make you feel like you are indulging&mdashbut without the guilt. Blend the ingredients together until you reach your desired consistency.

3 oz. silken tofu
1 oz. cocoa powder
1 small banana
1 tablespoon almond butter
1 cup coconut water

If you have a south of the border hankering in the morning, then you must whip up these breakfast burritos, which are packed with protein and good fats. Made with eggs, spinach, and avocado, and then topped off with pico de gallo, it will be hard to eat just one.

Get the recipe on Prevention »

You love breakfast sandwiches, so why not try a breakfast salad? This recipe is the brainchild of Jackie Newgent, RD, and basically combines guac, greens, pico de gallo and tortilla chips with eggs, making the perfect south-of-the-border-inspired meal.

Move over avocado toast! Switch up your breakfast game with this beetroot spread. Made with blended cooked beets, olive oil, and tahini, this flavorful spread is the perfect way to start your morning. Add an egg on top for protein.

Get the recipe on Hello Fresh »

If traditional breakfast isn't your thing, this totally gourmet but surprisingly simple recipe is sure to rally your tastebuds. To cut down preparation time, consider roasting squash ahead of time, so all you have to do is add the egg and mash together the mayo and herbs.

Get the recipe on The Evolved Foodie »

If eggs aren't your thing but you are craving something savory instead of sweet, this polenta dish, created exclusively for Prevention by owner and head chef of Astoria, New York's Via Vai will rock your world. Made with polenta, mushrooms, milk, and goat cheese, it can be made in less than 15 minutes. And if you are craving an egg, you can always add one on top!

Creamy goat cheese polenta with mushrooms

4 1/2 cups milk
5 oz instant polenta flour
5 oz goat cheese
8 oz mushrooms, sautéed in olive oil
Salt

Pour milk with a pinch of salt into a medium size pot and bring to a boil. Add the polenta and mix the polenta into the milk with a whisk. Once the polenta is well amalgamated and there are no lumps, add the goat cheese and mix everything together using a whist. The mixture needs to be creamy&ndashneither liquid nor firm. If the mixture becomes too firm, add milk if it's too liquidy, add polenta flour. Cook for 5 minutes. Pour onto a disk and top with the sautéed mushrooms. For added flavor, sprinkle Parmigiano Reggiano cheese on top.


SPINACH, RICOTTA + SWEET POTATO TART

What's great about it

Ingredients


1 kg fresh deli style ricotta, strained

750 g (24 oz) blanched or frozen spinach leaves moisture squeezed out

1 bunch fresh chopped parsley leaves

generous pinch of sea salt to taste

1 large sweet potato, shaved into fine ribbons

2 tablespoons extra virgin olive oil

Method

PREHEAT oven to 160°C (320°F) fan-forced.

COMBINE ricotta and eggs in a mixing bowl.

ADD the spinach, parsley and a generous pinch of salt then mix until combined, then pour into a lined 25cm (10 inch) baking tin.

COMBINE sweet potato wth the olive oil and cover the top of the tart loosely. It will seem like a lot but the sweet potato will collapse as it cooks.

BAKE for 60 - 75 minutes until set. The top of the tart should wobble when touched then it's ready.

REMOVE from the oven and allow to come to room temperature before removing from the tin.

SERVE and enjoy.

Notes and Inspiration

Use blanched silverbeet (chard) in place of spinach. Serve warm or cold with leafy greens.


1. Preheat the oven to 180C.

2. Cook the pumpkin whole on a roasting tray for around 1 hour 30 minutes, then remove from the oven.

3. Meanwhile, peel and roughly chop the onion, put it into a medium pan on a medium-low heat with a lug of oil, the thyme and a pinch of salt and pepper, and cook for 10 minutes, stirring occasionally.

4. Stir in the frozen spinach, cover with a lid and allow to slowly cook for another 15 minutes, or until the liquid has evaporated, then remove from the heat.

5. Cut the squash in half, discard the seeds and skin, then mash up with a fork. Keeping them separate, season both the squash and spinach to perfection with sea salt, black pepper and a grating of nutmeg.

6. Peel and finely slice the garlic, then put it into a shallow 28cm casserole pan on a medium heat with a splash of oil and fry for a couple of minutes, or until lightly golden.

7. Pour in the passata, then add a splash of water to the empty jar, swirl it around and pour it into the pan. Bring to the boil, simmer for just 3 minutes, then season to perfection.

8. On a lean work surface, lay out the pasta sheets facing lengthways away from you.

9. Working quickly so your pasta doesn't dry out, brush them with water, then evenly divide and spread the squash over the sheets. Sprinkle over the cooked spinach and crumble over the feta.

10. Roll up the sheets and cut each one into 4 chunks, then place side by side in the tomato sauce. Finely grate over the parmesan, then pick the sage leaves (if using), toss in a little oil and scatter over the top.

11. Bake for 35 to 40 minutes at the bottom of the oven until golden and crisp. Delicious served with a fresh green salad.

• If you don't have fresh lasagne sheets, you can use dried. Simply cook them according to the packet instructions, then drain and refresh under cold water, so they're cool when you come to use them.

• Swap out the spinach for whatever greens you've got: think chard, kale, rocket or a mixture.

• If you're out of parmesan, just swap in a bit of cheddar cheese instead.

• Other pumpkin or sweet potato would work really well in place of the butternut pumpkin.

• I've used passata here, but tinned plum or cherry tomatoes would be absolutely fine.

Jamie: Keep Cooking and Carry On, Fridays 7:30pm only on 10.


7. Breakfast Berry Crisp

If you’re looking for a sweet dish to bring to your next brunch, this is it! Or if you are making breakfast for a special occasion, this is a wonderful side dish. This recipe combines sweet and tangy berries with a crunchy granola topping. It tastes indulgent while using healthy ingredients that you can feel good about consuming.

  • 2 1/2 cups frozen berries
  • 2 tablespoons lemon juice
  • 1/2 teaspoon vanilla extract
  • 2 teaspoons arrowroot powder
  • 1/4 cup maple syrup
  • 1 cup gluten-free rolled oats
  • 1/4 cup ground flaxseed
  • 1/4 cup almond flour
  • 1 teaspoon ground cinnamon
  • 1/3 cup coconut oil, melted

Preheat your oven to 350 degrees F. Grease a baking dish with a little melted coconut oil.

In a mixing bowl, add in the frozen berries, lemon juice, arrowroot powder, and only half of the maple syrup. Mix well and add to your baking dish.

In another mixing bowl, mix together the rolled oats, almond flour, ground flaxseed, and cinnamon. Pour in the rest of the maple syrup and melted coconut oil to the oat mixture and mix well until everything is coated. Put the oat mixture over the berry mixture in the baking dish so it’s evenly spread out over the top.

Bake for about 45 minutes until the berries are bubbling and the oats begin to brown. Let it cool for 10-15 minutes before serving.

These healthy winter breakfast recipes will have you enjoying an indulgent breakfast without the guilt and without the winter weight gain. Enjoy these recipes on a cold winter morning or make them for your next brunch party. Whenever you make them, you’ll be glad you did!

*Editor’s Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.