Mini Spinach and Ham Frittata

INGREDIENTS:
Nonstick vegetable-oil cooking spray
2 4 ounce cartons frozen egg substitute, defrosted
½ cup reduced-fat milk
½ cup Fiber-sure fiber supplement
½ teaspoon freshly ground pepper
1/8 teaspoon salt
4 ounces thinly sliced ham, chopped (can substitute Canadian bacon or sliced turkey)
1 cup frozen spinach, defrosted and squeezed dry (can substitute broccoli)
1/3 cup Parmesan or mozzarella cheese
2 tablespoons fresh basil, chopped

1. Preheat oven to 375 degrees F.
2. Spray a 12-cup muffin tin with nonstick spray. Whisk together the egg substitute, milk, pepper, and salt in a large bowl until thoroughly blended. Stir in the ham, spinach, cheese, and basil.
3. Fill prepared muffin cups almost to the top with the egg mixture and bake until they puff up and just begin to set in the center, about 8 to 10 minutes.
4. Using a rubber spatula, loosen the frittatas from the muffin cups and slide them onto a platter.

Wrap individually and keep in fridge. Microwave for one minute in the morning.

YIELD: 12 Frittatas

Nutritional information per frittata:
Calories: 108
Protein: 6g
Carbohydrates: 8g
Total Fat: 6g
Saturated Fat: 2g
Fiber: 5g

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

It’s time for the old end-of-year office party or family holiday dinner.  During the holiday season the likelihood that you will ingest high-risk foods that may cause allergic reactions is at an all-time high.  So if you are one of the estimated 11 million people affected by food allergies, focus on being a label detective in order to avoid these potentially hazardous ordeals. 

Sharing meals during the holidays is one of the highlights of the season for many families. The most common food allergens in the U.S. are cow’s milk, eggs, soy, wheat, fish, shellfish, peanuts and tree nuts.  Unfortunately, food allergies make up over tens of thousands of emergency room visits annually. Peanut allergy is associated with potentially fatal allergic reactions and often, allergic individuals will not outgrow it.

When invited as a guest to the home of a friend or family member during the holidays, it’s important to explain what your food issues and concerns may be. By doing this, you can hopefully avoid unnecessary trips to the emergency room.

Watch our for these holiday culprits:

• Eggnog (the word albumin on a label indicates the presence of eggs)

• Fruitcakes (may contain nuts)

• Glazed rolls and bread or other bakery items (containing egg)

• Mixed nuts

• Chocolate, candies and other confectionery items (many contain nuts, milk)

• Dips, fondues and salsas (may contain diary cream and egg)

• Quiches (often contain egg)

• Fried foods – if you are seafood-allergic (as the same oil used in the fried fish may also be used in the preparation of other fried foods such as French fries)

• At least some alcoholic beverages (if you are grain or wheat sensitive)

• Soybean oil salad dressings – (if soy sensitive)

• Caesar or Greek salad (may contain anchovies)

• Marzipan (a paste made of ground almonds, egg and/or milk)

• Worcestershire sauce (may contain fish)

• Yams, sweet potato pie (may contain egg, pecans, walnuts or dairy)

• Pumpkin pie (may contain peanut/nuts, nutmeg)

• Gingerbread cookies (may contain egg, milk, soy, corn and wheat)

• Potato pancakes served for a Chanukah celebration (may contain egg)

Here are some strategies for the holidays:

• Use caution if you eat Chinese, Vietnamese, Thai and Mexican cuisine as many foods may contain nuts. 

• Keep a “restaurant food allergen ingredient card” with you to make the kitchen staff aware of your food allergy when dining out.  Ask for a list of ingredients before ordering.    

• Be a label detective! Learn to read food labels as many ingredients can be misleading or confusing.  Check out the recommendations on “How to Read a Label” at www.foodallergy.org.

• When visiting with friends and family, let your host know if you need to avoid certain foods so they can prepare alternate choices. 

• Bring safe, homemade, allergy-free dishes when invited to someone’s house.

• Keep a spot in the food preparation area of the kitchen free of food allergens.

• Be sure and know the earliest signs of an allergic reaction and how to give the emergency medication(s) prescribed by your allergist/physician.

• Develop an emergency plan that includes ample medication, including epinephrine auto-injectors (be prepared for prolonged reactions).

• Plan ahead if you need to travel during the holidays and have safe snacks and foods with you, especially if you have a food-allergic child.

• Stay with “simple dishes” that avoid hidden ingredients.

• Avoid salad bars where containers can have traces of allergens and cross contamination is common.

• Use caution when ordering deli meats where the same equipment may be used to slice meat and milk-based cheeses.

Having an allergy to a food does not mean you cannot enjoy the many and varied holiday foods this time of the year.  Many alternate foods can be substituted and still ensure a safe and enjoyable holiday season!  For more tips on avoiding food allergens during the holidays, vitit www.aaaai.org or www.acaai.org.

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine. He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology. No information in this blog is intended as medical advice to any reader or intended to diagnose or treat any medical condition.

A typical store bought muffin can deliver close to 500 calories and no fiber. 

These muffins are only 158 calories and have a whooping 6 grams of fiber.  And they taste better than anything you’ll buy in a store!

1 ¼ cups whole wheat flour
¼ tsp salt
1 tbsp baking powder
½ tsp cinnamon
½ tsp nutmeg
1 ½ cups All-Bran extra fiber cereal
1 ¼ cups skim milk
½ cup honey
2 egg whites
¼ cup canola oil
1 tsp grated lemon peel
1 cup blueberries

1. Preheat oven to 400 F
2. Stir together flour, salt, baking powder, cinnamon, and nutmeg.
3. In a large bowl, mix cereal and milk. Let the mixture stand for two minutes to allow the cereal to soften.
4. Beat egg whites and add to cereal mixture. Add honey, oil, and lemon peel and stir to combine. Add the blueberries and then the dry ingredients and stir only until mixed.
5. Lightly spray muffin tin with cooking spray. Pour batter into muffin pan and bake for 20 minutes.

Makes 12 Muffins
Nutritional Content
Per Serving:  149 Calories  26 g carbohydrates  6 g Fiber  4 g protein  5 g total fat  0 g sat. fat  205 mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.