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Mashed Potato and Cabbage Pancakes

Mashed Potato and Cabbage Pancakes

Adapted from: The New York Times – Martha Rose Shulman Servings: 6 Makes about 2 to 2 1/2 dozen small pancakes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Appetizer, Side Dish
Cuisine American, Irish
Servings 6
Calories 284 kcal

Equipment

  • 1 steamer
  • 1 skillet

Ingredients
  

  • 2 cups cabbage finely chopped steamed, about 1 pound cabbage
  • 2 ½ cups potatoes mashed
  • ½ cup chives chopped
  • ¼ cup all-purpose flour or gluten free if appropriate
  • 2 eggs
  • 1 1/2 – 2 Tbsp butter
  • 1 teaspoon baking powder
  • 1 dash salt
  • 1 dash pepper freshly ground
  • 3- 4 tablespoons oil or frying

Instructions
 

  • To prepare the cabbage, remove the outer leaves and quarter a small head or 1/2 of a larger head. Core and place in a steamer above 1 inch of boiling water. Steam 10 to 15 minutes, until tender when pierced with a knife or skewer.
  • Remove from the heat and allow to cool, then squeeze out water, and chop fine.
  • Prepare the mashed potatoes (about 1 pound 2 ounces potatoes, peeled, cut into chunks and steamed until tender – about 20 minutes – then mashed with a potato masher or a fork) and add the butter.
  • Mix the potatoes and cabbage in a bowl. Add the chives, baking powder, salt, pepper, garlic powder, and flour.
  • Beat the eggs and stir in.
  • Begin heating a large heavy skillet over medium heat. Heat the oven to 300 degrees. Add 2 tablespoons of the oil and when it is hot carefully scoop up heaped tablespoons of the potato mixture and use a spoon or spatula to ease them out of the spoon into the pan.
  • Gently flatten the mounds slightly with the back of a spoon or a spatula
  • Brown on the first side – about 2 or 3 minutes – and using a spatula, flip the mounds over and gently push them down again. Brown on the other side and remove to a baking sheet (finished pancakes can be kept warm in the oven until all the pancakes are finished). Continue with the remaining potato mixture, adding oil to the pan as necessary.
  • These pancakes make a great side dish with eggs for breakfast or with your dinner choice.

Video

Notes

Nutrition Information: Per serving: Calories: 188 Total Fat 8g; Saturated Fat 2g; Cholesterol 62mg; Sodium 260mg; Carbohydrates 26g; Fiber 3g; Total Sugars 3g; Added Sugars 0g; Protein 5g; Calcium 101mg; Iron 1mg; Potassium 444mg Magnesium 31mg; Vit A 10% DV; Vit C 46%DV
Nutrition Facts
Mashed Potato and Cabbage Pancakes
Amount per Serving
Calories
284
% Daily Value*
Fat
 
20.7
g
27
%
Saturated Fat
 
3.5
g
18
%
Sodium
 
130.1
mg
6
%
Potassium
 
444.9
mg
9
%
Carbohydrates
 
21.1
g
7
%
Fiber
 
2.7
g
10
%
Sugar
 
1.6
g
Protein
 
4.6
g
9
%
Vitamin A
 
336.5
µg
37
%
Vitamin C
 
27.7
mg
31
%
Vitamin D
 
0.3
µg
2
%
Vitamin K
 
38.5
µg
32
%
Calcium
 
72
mg
6
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cabbage, potato, potatoes
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Strawberry Banana Baked Oatmeal

Strawberry Banana Baked Oatmeal

Adapted from: AmbitiousKitchen.com
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breakfast
Cuisine American
Servings 9
Calories 162.5 kcal

Equipment

  • 1 mixing bowl
  • 1` baking pan

Ingredients
  

  • 1 cup banana mashed, about 2-3 medium bananas
  • 2 eggs
  • 1 ½ cups almond milk unsweetened vanilla or another milk alternative
  • 2 tbsp coconut oil Melted and cooled. Can sub melted butter
  • 1 tsp vanilla extract
  • 2 ½ cups old fashion rolled oats
  • 1 tsp baking powder
  • ½ tsp cinnamon
  • ¼ tsp salt
  • ¾ cup strawberries diced
  • 1 tbsp almond butter or nut butter of your choice
  • *Feel free to add 1/3 cup mini chocolate chips for a sweet treat!*

Instructions
 

  • Preheat oven to 350 degrees F. Spray a 9×9 pan with nonstick cooking spray.
  • In a large bowl mix together mashed banana, eggs, almond milk, coconut oil and vanilla until mostly smooth.
  • Next add in rolled oats, baking powder, cinnamon, and salt until well combined. Finally, gently fold in strawberries and chocolate chips (if using).
  • Pour mixture into prepared pan and bake for 25-35 minutes until edges start to become slightly golden brown. Serve warm with a tablespoon of almond butter, or nut butter of your choice. Enjoy this tasty snack!

Video

Notes

Nutrition: The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Strawberry Banana Baked Oatmeal
Amount per Serving
Calories
162.5
% Daily Value*
Fat
 
7.1
g
9
%
Saturated Fat
 
3.2
g
16
%
Sodium
 
181.6
mg
8
%
Potassium
 
187.6
mg
4
%
Carbohydrates
 
20.8
g
7
%
Fiber
 
3.3
g
12
%
Sugar
 
3.1
g
Protein
 
5.1
g
10
%
Vitamin A
 
65.3
µg
7
%
Vitamin C
 
8.5
mg
9
%
Vitamin D
 
0.2
µg
1
%
Vitamin K
 
0.9
µg
1
%
Calcium
 
103.5
mg
8
%
Iron
 
1.3
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword banana, strawberries
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Strawberry Basil Quinoa Salad

Plated Strawberry Basil Quinoa Salad

Strawberry Basil Quinoa Salad

Adapted from: https://www.ambitiouskitchen.com/
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Salad
Cuisine American
Servings 6
Calories 218.4 kcal

Equipment

  • 1 sauce pan
  • 1 bowl
  • 1 blender

Ingredients
  

  • 3/4 cup quinoa rinsed
  • 1 1/4 cups strawberries quartered
  • 3-4 Tbsp basil chopped fresh, about 5-6 leaves
  • 1 15 oz can chickpeas or cannellini beans, rinsed
  • 1/4 cup sunflower seeds roasted
  • 4 ounces feta crumbled, or cheese of your choice

For lemon dressing:

  • 2 Tbsp olive oil
  • 1/4 cup lemon juice freshly squeezed ~ 1 lemon
  • 1 clove garlic minced
  • 1 tsp maple syrup or honey, or sugar
  • 1 large leaf basil chopped
  • 1/8 tsp each salt + pepper

Instructions
 

  • In a medium saucepan, bring 1 ½ cups of water to a boil. Add rinsed quinoa and return mixture to a boil. Cover, reduce heat to low and simmer for 15 minutes or until quinoa absorbs all of the water. Remove from heat, fluff quinoa with fork and place in a large bowl. Cool for about 10 minutes. You will have roughly 2 cups of cooked quinoa.
  • While quinoa is cooking, make the dressing by placing olive oil, lemon juice, garlic, maple syrup, basil, salt and pepper in blender. Blend/process for 10-15 seconds. Then pour dressing over cooled quinoa and stir gently to combine.
  • Fold in strawberries, basil and chickpeas (chicken may substitute). Place salad in refrigerator for few hours to let flavors marinate together. Once ready to serve, garnish salad with feta cheese, sunflower seeds and extra basil if available. Serve as is or over a bed of greens. Enjoy!

Video

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Strawberry Basil Quinoa Salad
Amount per Serving
Calories
218.4
% Daily Value*
Fat
 
13
g
17
%
Saturated Fat
 
3.6
g
18
%
Sodium
 
217.8
mg
9
%
Potassium
 
232.3
mg
5
%
Carbohydrates
 
19.5
g
7
%
Fiber
 
2.6
g
9
%
Sugar
 
2.6
g
Protein
 
7.2
g
14
%
Vitamin A
 
151.4
µg
17
%
Vitamin C
 
22
mg
24
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
8.7
µg
7
%
Calcium
 
117.3
mg
9
%
Iron
 
1.6
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword basil, quinoa, strawberries
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Warm Roasted Cauliflower Salad

Warm Roasted Cauliflower Salad

Recipe courtesy of Susan Seaburg This recipe is adaptable to your preferred spice profile. In the summer, try making it with fresh tomatoes instead of canned. Leftovers are always tasty, warm or cold.
Prep Time 10 minutes
Total Time 35 minutes
Course Salad
Servings 8
Calories

Ingredients
  

  • 1 large head cauliflower washed
  • 3 Tablespoons olive oil divided
  • 1 can tomatoes diced, drained
  • 2-3 garlic cloves sliced thin
  • 1 can garbanzo beans drained and rinsed
  • Salt and pepper to taste
  • optional spices to taste: try smoked paprika; cumin; turmeric; chili powder or other

Instructions
 

  • Break cauliflower into medium florets
  • Toss cauliflower in a bowl with 2.5 Tbsp olive oil
  • Place in a lightly-oiled or parchment-covered sheet pan (large).
  • Roast in preheated 375 F oven for 15 minutes.
  • Remove pan and sprinkle with salt, pepper and optional spices. Add drained tomatoes. Stir/flip the cauliflower, tomatoes and spices. Return pan to the oven and roast for another 15 minutes.
  • In the meantime, put sliced garlic and drained garbanzos in bowl and toss with remaining 1/2 Tbsp olive oil.
  • Remove pan from oven at 30 minute mark, add garlic + garbanzo mixture and stir all.
  • Cook for another 5-10 minutes, watching carefully to avoid burning the garlic and garbanzos. Enjoy!

Video

Notes

Nutrition:
Per serving (1/8 of recipe): Calories 161; Total Fat 7g; Sat Fat 1g; Sodium 229mg; Carbs 20g; Fiber 7g; Total Sugars 6g; Added Sugars 0g; Protein 6g; Vit D 0mcg; Calcium 50mg; Iron 1mg; Potassium 482mg; Vit C 57% DV; Manganese 29%DV; Folate 21%DV.
Keyword cauliflower
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Asparagus Soup

Asparagus Soup

Course Soup
Calories

Ingredients
  

  • 1 tablespoon butter unsalted, or oil
  • 1 large onion finely chopped
  • 2 medium potatoes peeled and cut into 1/2-inch dice, about 10 ounces
  • 3 cloves garlic minced
  • 6 cups vegetable broth low sodium optional or chicken broth
  • 2 bunches asparagus about 2 pounds asparagus – bottoms trimmed and cut into 1-inch pieces
  • 2 tablespoons lemon juice more to taste (optional)
  • ¼ cup Parmigiano-Reggiano cheese shredded, optional
  • salt to taste
  • black pepper to taste
  • handful fresh herbs such as thyme, dill, basil (optional)

Instructions
 

  • Heat butter in a large pot over medium heat.
  • Add onions and cook until soft and translucent about 5 minutes. Do not brown.
  • Cut the tips off one bunch asparagus and set aside. (This will be used for garnish later)
  • Cut potatoes into ½ inch dice
  • Cook, stirring occasionally, until the onions begin to soften, about 3 to 4 minutes.
  • Add the garlic and cook until fragrant, about 30 seconds.
  • Add the broth, first batch of asparagus, potatoes, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer until the vegetables are tender, 15 to 20 minutes.
  • Cook the second batch of asparagus tips in salted boiling water for a few minutes until tender crisp.
  • Place small batches of the vegetables into blender (or immersion blender) and puree until smooth.
  • Return to your pot, stir in lemon and optional parmigiana cheese and herbs.
  • Taste for additional seasoning.
  • Add the asparagus tips to bowls of soup as garnish.

Video

Notes

Nutrition:
Per serving (6 total): Calories 104; Total Fat 1.5g ; Sat Fat 0g; Sodium 118mg; Carbs 20g; Fiber 9g; Total Sugars 3.2g; Added Sugars 0g; Protein 5.3g; Vit D 0mcg; Calcium 83mg; Iron 2.2mg; Potassium 677mg; Magnesium 10% DV Vit B1 17% DV; Vit C 32% DV; Vit A 26% DV; Vit K1 73%.
Keyword asparagus
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Chia Pudding

Chia Pudding

Recipe courtesy of Sarah Morgan.
Prep Time 5 minutes
Chilling Time 30 minutes
Total Time 35 minutes
Course Dessert
Servings 2
Calories

Ingredients
  

  • 1/3 cup blueberries frozen or fresh
  • 1 teaspoon maple syrup
  • 1 cup oat milk or other milk of choice
  • 4 Tablespoon chia seeds
  • Dash of coriander optional
  • One handful fresh fruit of choice cut up (strawberries or mangoes work well)

Instructions
 

  • In a blender, mix blueberries, maple syrup and milk.
  • Pour in a medium bowl. Add chia seeds and coriander. Mix and place in the fridge for 1 ½ hours.
  • Stir, then add cut fresh fruit. Chill for another ½ hour, before serving.
  • For faster results, stir then refrigerate. Continue to stir and return to the fridge every 10 minutes, until mixture thickens, in roughly 30 minutes. Add cut fruit near the end. The recipe will be less pudding-like, but enjoyed sooner!

Video

Notes

Nutrition:
Per serving (1/2 of recipe): Calories 194; Total Fat 8g ; Sat Fat 1g; Sodium 45mg; Carbs 27g; Fiber 10g; Total Sugars 12g; Added Sugars 2g; Protein 5g; Vit D 0mcg; Calcium 275mg; Iron 4mg; Potassium 167mg; Vit K 124% DV; Manganese 37%DV; Vit C 26% DV.
Keyword blueberries
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Vegetable Dal

Vegetable Dal

Recipe courtesy of Sarah Morgan
Course Main Course
Calories

Ingredients
  

  • 4 stalks celery
  • 2 carrots
  • 1 onion
  • 1 zucchini
  • ½ bunch kale chiffonade ~ 2 cups (or other greens may substitute)
  • 1 large crown broccoli separated into florets ~ 2 cups (or cauliflower)
  • 2 Tbs ghee or coconut oil (vegan option)
  • 2 Tbs coconut cream (taken from top of coconut milk can)
  • 1 cup lentils red preferred, rinsed well
  • 2 Tbs ginger fresh, minced
  • 4 cloves garlic minced
  • 1 Tbs tomato paste
  • 3 cups broth – bone broth or veggie work well water is fine too
  • 1 tsp cumin
  • ¼ tsp turmeric or 1 tsp fresh
  • 1 heaping tsp curry powder
  • Salt to taste – I used ½ tsp
  • Black pepper to taste
  • Pinch of red pepper flakes optional

Instructions
 

  • Begin by chopping all your vegetables. Add ghee or coconut oil to a pot over medium-high heat.
  • Add onions and sauté for one minute or more, until translucent.
  • Add fresh ginger, turmeric and garlic.
  • Sauté for a few minutes, and then add cumin, curry, red pepper flakes, ground black pepper and salt. Once aromatic, add carrots, celery and zucchini.
  • Mix before adding coconut cream, tomato paste, lentils and broth.
  • Bring to a boil, add broccoli and cover, reducing to a simmer for 20 minutes. Add leafy greens at the end and stir until wilted. Serve and enjoy over rice, greens, or plain.

Video

Notes

Nutrition:
Per serving (6 total): Calories 237; Total Fat 6 g; Sat Fat 4.2 g; Trans Fat 0, Sodium 593mg; Carbs 34g; Fiber 7.8g; Total Sugars 5g; Added Sugars 0g; Protein 11g; Vit D 0mcg; Calcium 96mg; Iron 4mg; Potassium 759mg; Magnesium 14% DV Vit B1 19% DV; Vit C 87% DV; Vit A 101% DV; Vit K1 141%.
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Cauliflower Tots

Cauliflower Tots

Adapted from www.Delish.com These cheesy nuggets are a tasty, golden and a bit decadent. But if you are trying to persuade the cauliflower-hesitant, this may be a good place to start!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course, Side Dish, Snack
Servings 6
Calories

Ingredients
  

  • Oil
  • 4 cups cauliflower florets, steamed and cooled (about 1/2 large cauliflower)
  • 1 large egg lightly beaten
  • 1 cup cheddar cheese shredded
  • 1 cup Parmesan cheese freshly grated
  • 2/3 cup panko or regular breadcrumbs
  • 2 Tbsp. chives freshly chopped
  • A dash of salt and pepper
  • 1/2 cup ketchup
  • 2 Tbsp. Sriracha or other hot sauce

Instructions
 

  • Preheat oven to 375°. Lightly grease a large baking sheet, or cover with parchment paper.
  • Finely chop the steamed and cooled cauliflower into a rice-like consistency. Place riced cauliflower on a clean kitchen towel and squeeze to drain excess moisture.
  • Transfer cauliflower to a large bowl with egg, cheddar, Parmesan, panko, and chives. Mix until combined. Season with salt and pepper to taste.
  • Spoon about 1 tablespoon mixture and roll it into a tater-tot shape with your hands. Place on prepared baking sheet and bake for 15 to 20 minutes, until tots are golden.
  • Meanwhile, make spicy ketchup for dipping. Place ketchup and Sriracha in a small serving bowl and stir to combine.
  • Serve warm cauliflower tots with spicy ketchup.

Video

Notes

NUTRITION:
Per serving (1/6 of recipe): Calories 238; Total Fat 12g ; Sat Fat 7g; Sodium 760mg; Carbs 18g; Fiber 2g; Total Sugars 8g; Added Sugars 5g; Protein 15g; Vit D 0mcg; Calcium 382mg; Iron 1mg; Potassium 332mg; Vit C 41% DV; Vit A 25%DV.
Keyword cauliflower
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Gardner’s Shepherd Pie

Gardner's Shepherd Pie

Gardener’s Shepherd Pie

Vegetarians and meat-eaters alike will be drawn to the comforts of this colorful, delicious, gluten-free dish.
Adapted from: CleanEatingMag.com
Prep Time 25 minutes
Cook Time 40 minutes
Total Time 1 hour 5 minutes
Course Main Course
Servings 8
Calories

Ingredients
  

  • 2 lbs. potatoes cut large dice (leave skin on red/yellow potatoes, peel Russets)
  • 2 tsp. oil
  • 1 medium onion diced
  • 2 medium carrots sliced into 1/4 inch rounds
  • 2 medium turnips peeled and diced small
  • 1/2 cup peas fresh or frozen
  • 1 bunch asparagus fresh, cut into 1/2 inch pieces (woody ends removed)
  • 5 garlic cloves sliced thinly
  • 2 to 3 cups low-sodium vegetable broth divided
  • 1 large handful kale or collards (hearty greens) cut into medium pieces
  • 1 can white beans navy or cannellini drained and rinsed
  • 1 tspn thyme fresh, or 1/4 tsp dried
  • 1/2 tsp each salt and pepper

Instructions
 

  • * If you don’t have all ingredients above, be creative with substitutions. Fresh green beans (1/4 lb) may replace asparagus. Or add chopped mushrooms (1 cup) for a rich taste. If extra veggies, use more broth in step #4.
  • Preheat oven to 400°F. Place potatoes in a large pot of salted, cold water to cover. Bring water to a boil and then reduce to a medium simmer. Cook until fork tender, 15-20 minutes. Drain potatoes well and return to pot.
  • Meanwhile, add oil to a large, ovenproof skillet (10-12 inch). Heat med-high and sauté onion for 5 minutes, stirring often. Add carrots, turnips, peas, asparagus, garlic and any extra veggies. Sauté 5-10 more minutes, stirring occasionally, until vegetables begin to soften and brown bits form in pan. Pour in 1/2 cup broth, scraping up the brown bits.
  • Add greens, white beans, spices and 1 1/2 cups broth. Simmer 5-10 minutes, until liquid thickens and reduces slightly and vegetables are fork tender. Add more broth, if necessary.
  • While vegetables cook, add 1/4 to 1/2 cup broth to potatoes. Mash with a potato masher until mostly smooth.
  • Spread mashed potatoes over top of vegetables, to edges of pan. Place skillet in the oven. Bake until vegetable liquid bubbles and potato topping begins to brown, about 20 minutes.
  • Remove skillet from oven and let rest 5 minutes before serving.

Video

Notes

Nutrition Info:
Per serving (8 total) green beans and mushrooms added: Calories 200; Total Fat 2g; Sat Fat 0g; Sodium 261mg; Carbs 40g; Fiber 9g; Total Sugars 7g; Added Sugars 0g; Protein 8g; Vit D 0mcg; Calcium 85mg; Iron 3mg; Potassium 954mg; Vit A 129% DV; Copper 40% DV; Folate 28% DV.
Keyword asparagus, carrots, kale, onions, peas, potato, potatoes, turnips
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Vegetable Frittata

Vegetable Frittata

A quick and easy breakfast or dinner meal that makes delicious use of vegetables in your fridge.
Prep Time 15 minutes
Cook Time 35 minutes
Course Breakfast, Main Course
Servings 8
Calories 159.6 kcal

Equipment

  • 2 bowls
  • 1 cutting board
  • 1 knife
  • 1 skillet cast iron or oven ready

Ingredients
  

  • 1 Tbsp. olive oil
  • 1/2 medium onion diced
  • 1 garlic clove minced
  • 2 cups zucchini diced
  • 1 cup red pepper diced
  • 2 cups kale baby kale, arugula or spinach – chopped
  • 1/2 tsp. ground black pepper
  • 1/2 tsp salt
  • 12 eggs slightly beaten until just blended
  • 1/2 cup cheddar cheese or sharp cheddar, smoked colby or other favorite

Instructions
 

  • Prepare all ingredients in advance and keep separate. Preheat oven to 375 degrees F.
  • Heat oil in a 12 inch ovenproof skillet over medium heat. Add onion and sauté about 5 minutes until softened. Add vegetables and cook another 5 minutes. Add garlic, greens, and cook until the greens have wilted. Spread cooked vegetables evenly over bottom of skillet.
  • Add cheddar cheese to the bowl of slightly-beaten eggs and stir once to combine. Pour egg and cheese mixture slowly into the skillet so that it covers the vegetables evenly. DO NOT STIR.
  • Continue cooking on stovetop over medium heat, without stirring, for about 5 minutes. Run a spatula around edge of skillet and pull back slightly to allow some liquid egg to flow to bottom of skillet. Then put skillet in the oven and bake, uncovered, for 10 – 15 minutes, or until nicely browned and center is firm. Let sit 5 minutes before cutting.

Video

Notes

Notes:
Feel free to substitute other vegetables and herbs that you have on hand. About 3 cups of diced vegetables and 2 cups chopped greens works well.
If you don’t have an ovenproof skillet, place sautéed vegetables and greens in a lightly-oiled, 9 x 13 inch baking dish.
Add egg and cheese mixture and bake, uncovered, for 25-30 minutes.
 
Nutrition Facts
Vegetable Frittata
Amount per Serving
Calories
159.6
% Daily Value*
Fat
 
10.9
g
14
%
Saturated Fat
 
3.8
g
19
%
Sodium
 
297.8
mg
13
%
Potassium
 
290.7
mg
6
%
Carbohydrates
 
4.4
g
1
%
Fiber
 
1.6
g
6
%
Sugar
 
2.3
g
Protein
 
11.1
g
22
%
Vitamin A
 
2747.5
µg
305
%
Vitamin C
 
45.7
mg
51
%
Vitamin D
 
1.4
µg
7
%
Vitamin K
 
69.6
µg
58
%
Calcium
 
139.4
mg
11
%
Iron
 
1.7
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Eggs, frittata, root vegetables, vegetable
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