F3 Wellness Connections Spring Cooking Class: Brunch Edition with Emily Szajda

Preparation for the cooking class: Please chop, dice and prep all ingredients in their raw form. Have a pan, a set of bowls, and mixing utensils handy.

Blueberry Oatmeal Pancakes

Ingredients

1 cup old-fashioned rolled oats

1 cup milk, regular or non-dairy

2 large eggs

1 tablespoon olive oil, plus more for cooking

2 tablespoons applesauce 

1/3 cup Greek Yogurt

2/3 cup all-purpose flour

1 teaspoons baking powder

1/4 teaspoon kosher salt

1/2 teaspoon ground cinnamon 

1/4 teaspoon ground ginger

1/2 cup frozen blueberries

Directions

Combine 1 cup rolled oats and 1 cup milk together in a large bowl. Let stand for 5 minutes for the oats to soften.

Add the olive oil, 2 eggs, and applesauce to the oats, and stir to combine. Add 2/3 cup all-purpose flour, 1 teaspoon baking powder, 1/4 teaspoon kosher salt, and ground cinnamon and ginger, and whisk until just combined; do not overmix. Let stand for 5 minutes more. Meanwhile, heat a large cast iron or nonstick skillet over medium-high heat.

Add a drizzle of olive oil to the pan and swirl to coat. Drop the batter into the pan in 2-tablespoon portions, cooking 3 at a time. Add 5-6 frozen blueberries to each cake. Cook until the edges begin to look dry, and the bottoms are golden-brown, about 3 minutes. Flip the pancakes and cook until the other side is golden-brown, 2 to 3 minutes more.

Transfer the pancakes to a plate. Repeat cooking the remaining batter.

Stewed Apples

6 cups chopped peeled Granny Smith apple (about 2 pounds)

2 teaspoons packed brown sugar or honey

1/4 cup white wine

1 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1/8 teaspoon ground clove, optional

1/8 teaspoon salt

Directions

Combine all ingredients in a large, heavy saucepan. Cover and cook over medium-low heat 45 minutes or until apple is tender, stirring occasionally. Let stand 5 minutes. 

Veggie & Brown Rice Frittata

1 Tbsp Olive Oil

2 ½ cup Roasted Vegetable, recipe below

¾ cup Brown Rice, prepared according to package recommendation

8 eggs

3 Tbsp Almond Milk

1/2 tsp sea salt

1/4 tsp cracked black pepper

½ tsp oregano

½ tsp thyme

1/2 tsp smoked paprika

1/4 tsp cumin

¼ cup Feta cheese, crumbled OR any cheese you love

Directions

Preheat oven to 400 degrees Fahrenheit or 205 degree Celsius. In medium size non-stick sauté pan with a metal handle sauté the roasted vegetables in olive oil. In a small mixing bowl, crack the eggs, and whisk in the almond milk. Add the seasoning. Pour the egg mixture over the vegetable in the sauté pan until covered. Crumble feta cheese over top. Remove from heat and bake for 10-12 minutes until the top is golden brown, cheese is melted and the eggs are pulling away from the side of the pan. Let cool for 5 minutes in the pan before sliding onto a cutting board or plate for service.

6-8 servings

Roasted Vegetables

3 Tbsp Olive Oil

1 eggplant, cubed

1 zucchini, sliced

1 red pepper, julienned

1 green bell pepper, julienned

1 medium white onion, sliced

2 carrots, peeled and sliced

1 tsp sea salt

½ tsp black pepper

Directions

Preheat oven to 425 degrees Fahrenheit or 220 degrees Celsius. In a large baking pan combine all the vegetables. Toss in olive oil, salt and pepper. Roast in oven for 35-40 minutes, removing the baking dish every 12-15 minutes to stir.

Turmeric Latte

1 cup organic almond milk

1 tsp ground turmeric

½ tsp ground ginger

¼ tsp ground cinnamon

1 tsp ghee, optional

½ to 1 tsp maple syrup

generous pinch of black pepper 

Directions

In a small saucepan, warm the milk uncovered over medium-high heat for 2–4 minutes, or until you see steam rising out of the pan. Add the remaining ingredients and whisk by hand, or with an immersion blender until combined.

Pour into a mug, and drink immediately.