Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson

Nutrition Expert. Writer. Creative Alchemist.

eggs

Breakfast for Dinner!

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I go to the grocery store every single day.

At any point during a 24-hour period, I can be found making my way through the aisles, looking for various ingredients or supplies. It’s not as though my pantry is empty; it’s fully stocked for recipe testing, client projects and TV segments, but I like my produce fresh, my fruit firm and my bread fragrant (warm is a bonus).

Dine To EarthWhile cooking is both my livelihood and an indelible part of my lifestyle, there are days when the thought of going to the store is about as appealing as sleeping in an igloo wearing a bathing suit.

Some days, I just want to stay in, cook simply and savor comfort food that doesn’t have to be washed, peeled, chopped and cooked.

To the rescue come my baked eggs, which I usually make with frozen spinach and canned beans. The recipe could not be simpler. Served with a green salad dressed with olive oil and a glass of wine, you have a complete and nutritious meal that’s absolutely delicious.

Of course, I’ll look forward to hearing what you think!

Baked Eggs with Chickpeas, Spinach, Tomatoes & Mushrooms

Baked Eggs with Chickpeas, Spinach, Tomatoes & MushroomsYield: 2 servings
Time: 25 minutes

INGREDIENTS

2 tsp. vegetable oil
1 cup/4 oz. onions
1 cup/2 oz. roughly chopped mushrooms
2 tsp. finely chopped garlic
1 cup/4 oz. chickpeas
1 cup/6 oz. roughly chopped tomatoes
2 cups/2 oz. spinach
2 eggs
1 oz. shredded sharp cheddar, optional

DIRECTIONS

Preheat oven to 400°F. Heat a small sauté pan (about 6”) over medium heat. Add the oil and onions, season to taste with salt and pepper, and cook until softened and starting to brown, about 3 minutes. Add the mushrooms and continue to cook until softened, about 3 minutes. Add the garlic and chickpeas and cook until aromatic, about 30 seconds. Stir in the tomatoes and spinach. Season again with salt and pepper then cover the pan to wilt the spinach and soften the tomatoes. Cook for about 5 minutes. Stir and taste. Adjust the seasoning. Crack the eggs on top of the vegetables. Sprinkle with salt and pepper, and cheese, if using. Place in the oven until the egg is cooked to desired doneness (8 minutes should achieve a set white and runny yolk) and the cheese is melted. Divide between two plates and serve with multigrain toast.

This recipe can easily be doubled to make 4 servings, just use a slightly larger pan.

DIY Nutrition: Take the Pantry Challenge!

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If you’re shopping just the perimeter of your grocery store, thinking you’re selecting the best foods for your health, think again. That recommendation is outdated – yet we still read and hear the mantra. Being ready to make quick, nutritious meals requires having 10 ingredients on hand. How many of these do you have in your pantry?

  1. coconut-milkCoconut Milk: I keep a stash of light and regular coconut milk on hand at all times. From a base for soup to infused rice to smoothies or a curried vegetable side dish, coconut milk does wonders for taste and nutrition. It’s rich in lauric acid which raises HDL; it’s high in fiber, magnesium (beneficial for athletes to prevent cramping) and provides phosphorus for strong bones.
  2. Sweet Potatoes or Yams: Potatoes have a long shelf life and can be a multiple-purpose mealtime ingredient. Stuff, bake, roast or incorporate these varieties into your diet for a good dose of fiber and the antioxidant vitamins A and C.
  3. LentilsLentils: My favorites are peppery French Lentils, or Lentils du Puy, but brown, orange, red and green are each delicious and rich in protein, low in fat, high in fiber and a defender of cardiac health. They’re ideal for soup, veggie burgers and curries.
  4. Pasta: Is the perfect foundation for a simple, healthy dinner. In my pantry, I have three shelves stocked with pasta of all types. There’s campanelle, cavatappi, tagliatelle and pappardelle. Half the fun is trying new shapes; seek them out. The other half is creating something delicious from this carbohydrate-rich energy source.
  5. sardinesSardines: Having cans of sardines at-the-ready is a fast way to consume essential, heart-healthy omega-3 fatty acids. Sardines rival salmon, when it comes to nutrition, plus they’re a source of calcium. Spread them on crackers; toss them in pasta, or add them to salad.
  6. Peanut and Canola Oils: For healthy stir-frying, peanut oil should be your number one choice, since it has a high smoke point. It also may boost your good cholesterol. Canola oil has a near perfect Omega-6 to Omega-3 ratio; make it your oil of choice when you need oil with a neutral flavor.
  7. riceQuinoa, Freekeh and Aromatic Rice: Quinoa is a high-protein seed. Freekeh is a roasted green wheat, and aromatic rices include jasmine and basmati. Any of these will elevate a meal’s flavor and nutrition profile. Grains reward the creative cook, so experiment!
  8. Tomatoes: Every pantry should have canned whole tomatoes, crushed, chopped and pureed tomatoes and the essential tomato paste. Cooking tomatoes, particularly in olive oil, facilitates their disease-fighting potential.
  9. Frozen Veggies: Broccoli, kale, spinach, green beans, peppers, the list could go on and on. Anything that strikes your fancy in the fresh produce section is worth having on hand, in your freezer. You can make a quick stir-fry or a nice side to compliment dinner.
  10. Eggs: They’re practically perfect, containing more nutrients per calorie than any other food. You can use them for any meal, and they make an ideal snack.