Mushroom, Tomato, Basil Frittata - Healthy Food Tip and Recipe

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healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Frittatas such as this one are a great addition to your Healthiest Way of Eating any time of day. They not only provide great flavor one serving contains only 144 calories. Enjoy!

Mushroom, Tomato, Basil Frittata
Prep and Cook Time: 20 minutes
Ingredients:

• 1/2 medium onion, minced
• 3 medium cloves garlic, pressed
• 1 TBS +1 TBS chicken broth
• 1 cup thinly sliced crimini mushrooms
• 1/2 medium tomato diced
• 3 large eggs
• 3 TBS chopped fresh basil
• salt and black pepper to taste

Directions:

1. Mince onions and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion over medium low heat for 3 minutes, stirring frequently.
3. Add garlic and mushrooms and continue to sauté for another 2 minutes.
4. Add 1 TBS broth, tomato, salt, and pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning.
5. Beat eggs well, and season with salt and pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges and serve.

Serves 2 Printer Friendly Version of Mushroom, Tomato, Basil Frittata
In-Depth Nutritional Profile for Mushroom, Tomato, Basil Frittata
Healthy Food Tip

What are some healthy beverages that would fit well in my "Healthiest Way of Eating"?

Most people recognize, to varying extents of course, that what they eat (or don't eat) impacts their overall health. And, because of this recognition, many people try to eat more fruits and vegetables, less saturated fat and cholesterol, and cut out junk foods.
However, it is important to remember that what you drink (or don't drink) also impacts your health. If you are careful to eat well, but drink excessive amounts of soda, fruit beverages, coffee, black tea, and/or alcohol you may not be as healthy as you could be. That is because such beverages contain a variety of substances that, when taken in excess, are not health-giving. These substances include refined or artificial sweeteners, artificial flavorings, artificial colorings, synthetic preservatives, and caffeine. In order to keep your beverage choices at the same peak nourishment level as your food choices, here are my recommendations:
Water: You can't go wrong with high-quality water. This beverage is not only at the top of my list, it is in a category all its own. While your water intake needs will vary from day to day, in its Dietary Reference Intake (DRI) recommendations, the National Academy of Sciences recommends about 13 cups of water each day for men and 9 cups for women. Space your intake throughout the day, make sure to re-hydrate during and after exercise, and steer clear of excess water drinking during meal times if you find that practice to be personally helpful. For the highest quality water, I recommend attaching a high-quality filter to your tap water supply and drinking this filtered tap water as your primary source of water. You can also purchase high-quality bottled mineral waters and spring waters at most grocery stores. To give yourself plenty of easy access to home-filtered waters, you may want to purchase an easy-to-carry water bottle and refill it whenever you are home so that you can have water with you when you are on the go. Be sure to purchase a "BPA-free" bottle if you're getting a hard plastic (polycarbonate) bottle. ("BPA" stands for bisphenol A, a problematic toxin that has often been added to polycarbonate plastics.)
100% fruit juices: Fruit juice can be healthy when it is 100% fruit juice, with no added sweeteners. But, keep in mind, that juice can pack a powerful punch in terms of calories and sugar, so it may not be wise to consume a lot of juice, even 100% fruit juice, if you are trying to drop a few pounds or have blood sugar regulation concerns. To take full advantage of the nutrients available in the fruit, press or juice the fruit at home, and consume it immediately. If you want to buy fruit juice at a grocery store, keep in mind that 100% fruit juice is harder to find than you might think as many fruit beverages sold in supermarkets contain only a small percentage (usually less than 10%) of actual fruit juice. For a special occasi on, instead of serving soda, make a refreshing and healthy punch by combining sparkling water with 100% cranberry juice, ice, and orange slices in a large bowl.
Iced herbal tea: Instead of regular iced tea, treat yourself to a cool drink of herbal iced tea. Many herbs are rich in powerful antioxidants, which support the immune system and overall health. Brew the tea stronger than you would if you were planning to serve the tea hot and then add ice and a sprig of mint or a slice of lemon. Peppermint tea is wonderful when served cold. Or, try a combination of various herbs: chamomile, hibiscus flower, lemon grass, orange peel, rose hips, and strawberry leaf.
Healthier Lifestyle Tea: Healthier Lifestyle Tea is the name I have given to a delicious and health-supporting beverage made of one cup of green tea and one teaspoon of lemon juice. Green tea is both delicious and renowned for its health-promoting properties. Many of its health benefits have been linked with the catechin phytonutrients, such as epigallocatechin-3-gallate (EGCG), that it contains. Catechins are antioxidants, which have heart-supportive and anti-cancer properties. The lemon juice adds a refreshing flavor to the tea and is experienced by many people as a perfect complement to the tea, which makes it especially satisfying. Healthier Lifestyle Tea can be enjoyed hot or iced. If you are sensitive to caffeine, you can make it with decaffeinated green tea.