Potassium

Red and Green Veggie Frittata

Veggie Frittata

Feeling bored with your usual breakfast? Whether you’re pregnant, hoping to be pregnant or postpartum, this Red and Green Frittata is loaded with essential nutrients like protein, fiber, calcium, Vitamin C and potassium. The best part is this recipe should leave you with leftovers for lunch!

Ingredients:

  • 6 cups of bite-size broccoli florets
  • 8 large eggs
  • ¼ cup of milk
  • ¼ teaspoon of salt
  • ¼ teaspoon of freshly ground pepper
  • 1 red bell pepper, cut into ¼ inch thick slices
  • 1 cup of grated white cheddar or fontina cheese, divided
  • 4 tablespoons of grated Parmesan cheese, divided
  • 2 teaspoons of olive oil

Directions:

  1. In a large pot, bring water to a boil. Add broccoli and cook until tender for approximately 2 minutes. Drain well.
  2. Preheat the oven to 350 degrees. Whisk eggs, milk, salt and pepper in a large bowl. Stir in broccoli, red pepper, ¾ cup of cheddar cheese and 3 tablespoons of Parmesan cheese.
  3. Heat oil in a 12-inch, ovenproof, nonstick frying pan over medium-high heat. Pour egg mixture into pan and reduce heat. Cook for 3 minutes to set the bottom on the frittata. 
  4. Sprinkle top with remaining ¼ cup of cheddar and 1 tablespoon of Parmesan cheese.
  5. Transfer pan to oven and bake until the frittata is set and appears slightly puffed up. Approximately 15 minutes.
  6. Allow to cool for 5 minutes in the pan and then loosen edge with a spatula. Slide onto large plate and cut into wedges.
  7. Serve warm and enjoy!

Recipe transcribed from: the BUMP

Red Lentils with Sweet Potato and Apricots

Red Lentils

Want to increase your milk supply, combat fatigue and get a large dose of your daily vitamins all in one serving? Try this delicious, Moroccan-inspired stew complete with vitamins A and C, potassium, and complex carbohydrates. Apricots are also known for increasing your body’s prolactin production which is the hormone responsible for signaling your body to make more milk. Another great benefit of this dish? Purée the leftovers and make baby food!

  • 1 tablespoon of olive oil
  • 1 cup of chopped onion
  • ½ teaspoon of ground cumin
  • ¼ teaspoon of ground cinnamon
  • 3 cups of water
  • 1 cup of red lentils
  • 1 medium sweet potato, peeled and cut into half-inch cubes
  • ½ cup of chopped dried apricots
  • 1 teaspoon of grated fresh ginger
  • ¼ teaspoon of salt
  • ¼ cup of fresh cilantro

Instructions:

  1. Heat oil in a medium pot over medium heat. Fry onion for 6 to 8 minutes, stirring frequently or until browned. 
  2. Add cumin and cinnamon and sauté for one minute or until spices are fragrant.
  3. Add water, lentils, sweet potato and dried apricots. Bring to a boil, cover pot and simmer over medium heat for 20 minutes or until sweet potato is tender and lentils have broken down completely. 
  4. Add ginger and salt and simmer for two minutes.
  5. Serve over rice and garnish with cilantro

** To create baby food from the leftovers, set aside one cup of mixture prior to adding ginger and salt and puree in a food processor.

Recipe transcribed from: Today's Parent