October 17, 2017

One-Pan Heart-Healthy Recipes

One-pot/one-pan/one-skillet: Whatever you call it, you’re talking meals that are satisfying, quick, nutritious, and relatively easy to clean up. What’s not to love about one-pot wonders? Here are a few heart-healthy meal suggestions to put you on the path to vibrant health from your kitchen.

Spinach and Sweet Potatoes Single-Skillet Hash


This hearty single-skillet meal is appropriate for a savory, healthy breakfast, lunch or dinner.




3-4 medium sweet potatoes; peeled, diced into 1/2-in. cubes

2 Tbsp. extra virgin olive oil (or coconut oil)

1/2 tsp. salt

1/2 tsp freshly ground black pepper

1/2 tsp. ground cumin

1/4 tsp. thyme

pinch sage

1-1/2 C. ham, diced (omit for ova-vegetarian)

2 C. fresh baby spinach leaves (well rinsed and dried)

6 large eggs


Cooking Directions


Preheat oven to 425° F. Heat oil in large cast iron skillet, medium high. Add potatoes and spread out. Cook 10-15 minutes, stirring often. Sprinkle herbs and seasonings over potatoes. Stir. Sprinkle in ham, stir, and heat thoroughly, about 2 minutes. Add spinach and stir. Heat until wilted, about 2 minutes.


Remove from stove. Break eggs into skillet, spaced apart, attempting to preserve yolks intact. Transfer to oven and cook about 10 minutes. Whites should set, yolks may be somewhat runny. Adjust cook time to get yolks to your desired degree of doneness. Serve immediately. Serves 6.



Spinach/Herb/Beet Greens Frittata


Frittatas are the Mediterranean region’s contribution to simple, satisfying one-pan meals, which can be enjoyed at any time, by anyone. Based on highly nutritious eggs, frittatas supply complete protein (containing all eight essential amino acids). Incidentally, eggs are no longer verboten: their cholesterol content does not add appreciably to one’s blood cholesterol levels, and thus eating eggs does not affect heart disease risk.


Add some vegetables, a few fresh herbs, perhaps some cheese, and you have a meal in one that’s endlessly versatile. Toss in whatever you may have on hand, from yesterday’s leftover roasted vegetables, to today’s freshly picked herbs. This version makes use of beet greens (which, unfortunately, require the use of one additional pot, for blanching). Buy beets with their greens intact, and save the whole beets for later use.




2 Tbsp. extra virgin olive oil

1/2-lb. beet greens; stemmed and washed thoroughly in two changes of water to remove any sand

3 garlic cloves, peeled and finely chopped

8 medium to large eggs

2 Tbsp. whole milk or half and half

8 oz. pre-washed baby spinach leaves

1 Tbsp. fresh rosemary leaves, chopped

pinch freshly grated nutmeg

Salt and freshly ground black pepper to taste

Parmesan cheese, about 1/4 C.


Cooking Directions


In a large stock pot, bring salted water to boil. Add thoroughly rinsed beet greens and spinach leaves, and boil for one minute. Drain and immediately transfer greens to ice water in another bowl. After cooling, drain again and squeeze leaves between paper towels, to remove excess moisture. Chop and set aside.


Heat 1 Tbsp. oil in 10-inch well-seasoned cast iron skillet (or nonstick skillet), over medium heat. Add garlic and stir, until fragrant, about 30 seconds. Add beet greens and stir; about one additional minute. Season with rosemary, salt, and pepper. Remove from heat and set aside.


With a whisk or immersion blender, beat eggs in a large measuring cup, adding a pinch of nutmeg, pepper, and the milk. Fold in the spinach and beet greens mixture.


Clean and dry skillet and return it to the stove. Heat remaining 1 Tbsp. oil over medium heat. When hot, add egg mixture to pan. Swirl gently to coat pan and distribute mixture evenly. Lift edges to allow uncooked egg to slide underneath already cooked portions. Turn heat to low, cover pan, and cook about 10 minutes longer. Occasionally use spatula to loosen bottom.


Remove from heat. Eggs should be just set. Sprinkle with cheese and place pan under a broiler for about 2 minutes. Watch carefully; do not allow top to burn. Some puffing and browning are expected, and desirable.


Remove from heat. Allow to cool. Slide frittata onto a serving plate and serve immediately, with additional Parmesan available at the table. Serves 6.


Not a huge fan of cooked beets? Try Berkeley Life’s Beetroot Powder, which helps promote Nitric Oxide levels for heart health. You can easily add this into your morning or afternoon smoothie for a delicious source of dietary nitrates.

Beetroot Powder