Breakfast

My Favorite Five - Ingredient Breakfast Sandwich

I discovered the breakfast sandwich by chance.  It wasn't at McDonalds or another fast food place.  It was something my mom would make on slow Saturday mornings for herself to sit and enjoy.  I remember one morning at our place on the lake in Hot Springs, Arkansas, waking up and walking into the den to find mom taking her first bite of that eggy cheesy sandwich.  It looked like she was loving it and so, of course, I was curious.  I asked for a bite and was hooked!  After that, slow Saturday mornings (which typically meant the ones at the lake because all other Saturday mornings I was up at the rink at 5:45 AM skating) meant egg and cheese breakfast sandwiches.  It wasn't anything over the top, simply 2 slices of whole wheat bread, egg and American cheese, but to me it was just a touch away from gourmet.  

Sliced Sammie.JPG

Today, I still love a good breakfast sandwich, but I like to play around with ways to mix and match ingredients & flavors and, of course, find ways to make it simple and workable for busy schedules.  The other weekend after a good Saturday morning run and nothing on the calendar in the near future I decided to bring out the breakfast sandwich for a little Saturday morning brunch.  I've tried different recipes in the past but this one is my favorite so far.  I have made this particular recipe for Kyle and my dad, and both gave it a thumbs up.  

The thing about this sandwich is that while yes, it does take more time to make as opposed to pouring yourself a bowl of cereal or topping some yogurt with fruit, it's still relatively quick and simple.  If you really want to simplify, you can make the goat cheese - tomato spread the day before to have ready to go or you could even make these guys a night or two before, wrap them tightly and then freeze them to be quickly heated up the next morning before heading out the door!

So, whether you're looking for a slow savory Saturday morning breakfast or a quick and simple bite to grab and go, I think I've got you covered with this small but mighty 5 ingredient breakfast sandwich.

Happy Fueling!

 

 

My Favorite Five - Ingredient Breakfast Sandwich

Makes 1 sandwiches (but makes enough goat cheese spread for 2 sandwiches)

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INGREDIENTS:

  • 1 whole wheat English muffin

  • 1 tablespoon goat cheese

  • About 4 sun dried tomatoes, packed in oil, lightly blotted to remove some of the excess oil, and diced

  • 1/2 small avocado

  • 2 eggs

DIRECTIONS:

 1. Toast one English muffin in a toaster.

1. Toast one English muffin in a toaster.

 2. In a small bowl crack two eggs and whisk together, adding a pinch of salt.

2. In a small bowl crack two eggs and whisk together, adding a pinch of salt.

 3. In a small mixing bowl, add the diced tomatoes and 1 tablespoon of goat cheese.  4. Mash and mix together with a fork until the two ingredients are well incorporated.  5. Set aside.

3. In a small mixing bowl, add the diced tomatoes and 1 tablespoon of goat cheese.

4. Mash and mix together with a fork until the two ingredients are well incorporated.

5. Set aside.

 6. Heat a small non-stick pan on medium-low heat.  7. Add your 2 scrambled eggs to the pan, letting them get firm on the bottom, but turning the pan frequently to let the liquid uncooked egg spill over to the outside of the pan and cook.  8. Push the sides of the eggs down as you go to keep the eggs in a thin circle shape at the bottom of your pan (this should only take a few minutes).

6. Heat a small non-stick pan on medium-low heat.

7. Add your 2 scrambled eggs to the pan, letting them get firm on the bottom, but turning the pan frequently to let the liquid uncooked egg spill over to the outside of the pan and cook.

8. Push the sides of the eggs down as you go to keep the eggs in a thin circle shape at the bottom of your pan (this should only take a few minutes).

 9. Once there is barely any liquid left on top, fold over one side of the circle so that the outer side is touching the center line - like in the picture above.

9. Once there is barely any liquid left on top, fold over one side of the circle so that the outer side is touching the center line - like in the picture above.

 10. Now fold over the other side so the outside of the opposite side touches the center as well - see picture above.

10. Now fold over the other side so the outside of the opposite side touches the center as well - see picture above.

 11. Now fold over the other sides to create a small square pocket.

11. Now fold over the other sides to create a small square pocket.

 12. Now flip the square pocket over with a spatula and cook for one more minute so that any uncooked egg gets cooked. I usually flip it and then put a lid on top to trap steam in and cook it quickly without drying it out.  13. Now that it's cooked, turn off the burner and remove skillet from the heat.

12. Now flip the square pocket over with a spatula and cook for one more minute so that any uncooked egg gets cooked. I usually flip it and then put a lid on top to trap steam in and cook it quickly without drying it out.

13. Now that it's cooked, turn off the burner and remove skillet from the heat.

 14. Spoon your avocado out into a small bowl ....

14. Spoon your avocado out into a small bowl ....

 15. .... and roughly mash with a fork. I like mine to have some small avocado bites in there!

15. .... and roughly mash with a fork. I like mine to have some small avocado bites in there!

 16. Begin to assemble your sandwich by spreading 1 tablespoon of the goat cheese - tomato mixture on the top half of your English muffin.  17. Place the egg pocket on the bottom half of the English muffin.

16. Begin to assemble your sandwich by spreading 1 tablespoon of the goat cheese - tomato mixture on the top half of your English muffin.

17. Place the egg pocket on the bottom half of the English muffin.

 18. Dollop 1 tablespoon of mashed avocado onto the top of the egg and spread out gently with your spoon, knife or whatever utensil you are using.

18. Dollop 1 tablespoon of mashed avocado onto the top of the egg and spread out gently with your spoon, knife or whatever utensil you are using.

 19. Add the top to your English muffin, goat cheese spread - side down and press gently.

19. Add the top to your English muffin, goat cheese spread - side down and press gently.

 20. Voila! The perfect Egg Sandwich!

20. Voila! The perfect Egg Sandwich!

 21. Slice if you'd like or dive in and enjoy!

21. Slice if you'd like or dive in and enjoy!


WHAT'S IN THIS??

Egg:  protein, lutein, vitamin D, choline, vitamin B12

Avocado:  monounsaturated fat, vitamin E, potassium, fiber

Sun dried tomato: vitamin C, vitamin K, niacin, iron, magnesium, potassium

Whole grain English muffin:  fiber, protein, carbohydrate, 

Goat cheese: protein, fat, calcium, phosphorus


No-Bake Cherry Sun Butter Squares - Doubled for Your Growing Young Athlete

Hey there!  Hope you had a fun and restful weekend.  To kick off this week I want to share with you a twist on this recipe that I previously posted.  It's yummy as originally written, but I created this modification in response to a need I commonly see in the young athletes I encounter.  Lately as I've been working with young athletes, I realize that we often talk a lot about ways to pack nutrition and /or energy into small quantities.  That's because one of the obstacles with young athletes can be getting enough calories and good nutrition in them throughout the course of their busy days and jam-packed schedules.  Breakfast has to be quick, lunch is short, snacks need to be easy.  

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With that in mind, I decided to re-make my Cherry Sun Butter Squares but this time double the recipe.  I tried them this weekend and loved them just as much as the original recipe.  The taste was the same but they were denser so more to bite into.  And being thicker, or denser, than the original recipe, made it a little easier to cut them into squares, not crumbling as much when I sliced through them (there will be some crumbling b/c there is no flour, egg, butter, etc. in these).  If you or your young athlete have trouble getting a bite in before running out the door in the morning or if your young athlete doesn't have a huge appetite in the morning, these could be an easy solution.  Now that I've doubled the recipe you get more "bang for your buck".  They are great either way, but if you're having trouble getting enough breakfast in the morning, these bars, or something like them (because you can create your own variety with your favorite dried fruits, nut / seed butters), could be a great option.

The doubled recipe is below.  For my initial post with step-by-step pictures of how I put it all together, click the link here!

INGREDIENTS:

  • 2 cups rolled oats (quick cooking)
  • 1 cup Sun Butter 
  • 1/4 cup (or 4 tablespoons) dry milk powder
  • 1 cup dried tart cherries, chopped 
  • 1/2 - 1 tsp. ground cinnamon 
  • 1/4 cup (or 4 tablespoons) honey

DIRECTIONS:

  1. Add all ingredients to a large mixing bowl.
  2. Mix ingredients together with a rubber spatula until well-incorporated (can also use a fork). 
  3. Line a 9x9 inch baking dish with parchment paper ( I actually used an 8" x 8.5")
  4. Spread oat - Sun Butter mixture out evenly along bottom of dish, making sure to get to all sides and corners
  5. Cover dish and place in the freezer.  Allow to rest in the freezer for at least 3 hours.  I leave mine in the freezer overnight.
  6. When ready, bring dish out of the freezer and lift up the bars with the parchment paper, placing parchment paper and bars on a flat surface.
  7. Run a sharp knife through hot water and then blot carefully to remove excess water.  Making the knife really hot will make it easier to slice through the cold bars.
  8. Slice evenly into 9 individual bars.  
  9. Serve bars immediately or wrap, individually in plastic wrap and store in the freezer so that squares are ready to go as you need them!

Hope you and your family enjoy these bars as much as we do!

Happy Fueling!

Taylor

No Bake Cherry Sun Butter Squares

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Last week I was scrolling through the recipes on my blog looking for this particular recipe and realized that over the past 3 years of making these I never posted the recipe!

These squares are one of my favorites for breakfast or snack or paired with lunch or dinner.  I love them when I need a quick bite after a morning workout and, when time allows, I also love to sit and savor them with a cup of hot coffee, or currently, a glass of cold iced coffee.

They are also no-bake, which means no ovens, stoves or other heat-producing appliance needed!  This is double perfect for my current situation, a resident of Dallas, Texas, where temps continue to hang out over 100 degrees (hence my suggestion of ice coffee).

So, this weekend in attempts of staying out of the Texas heat as much as possible, I spent (a very short amount of) time throwing together a batch or two of these scrumptious squares.  They are so simple and their flavors are a mix of savory, sweet and a touch of tart (I buy organic SunButter or the Sunflower Seed spread from Trader Joe's that I just recently discovered.  Both have no sugar added).  I can't wait to enjoy these this week and I hope you love them too!

FOR THE YOUNG ATHLETE

These squares can also make a great addition to the young athlete's sports nutrition plan.  They are simple to make and easy to eat.  They pack a good amount of nutrition into one little square, which means that they can help fuel the busy athlete having trouble getting enough nutrition due to his/her jam-packed schedule and increased nutrition needs.  From my visits with high school sports teams and one-on-one sessions with teen athletes I also know that it is quite common for the young athlete to skip breakfast entirely, choosing more sleep over morning nutrition, which can set them up for sluggish practices and games later in the day.  The great news here is that these bars are BEST when right out of the freezer, which makes them perfect to grab and eat while running out the door, on the bus, in the car, etc.

These squares provide energy, protein, healthy fats, zinc, magnesium, fiber, and iron in just a few small squares.  And, it's easy to change up the mix-ins to match taste preferences.  I use Sun Butter and cherries and make them nut-free; however, you can use any nut or seed butter you prefer and change the mix-ins up each time you make them.

So, here you go - the recipe for my No Bake Cherry Sun Butter Bars.

Happy Fueling!

Taylor

 

NO BAKE CHERRY SUN BUTTER SQUARES

Makes 9 squares

SunButter Bar Ingredients.JPG

INGREDIENTS:

  • 1 cups rolled oats (quick cooking)
  • 1/2 cup Sun Butter 
  • 2 Tbsp dry milk powder
  • 1/2 cup dried tart cherries, chopped 
  • 1/4 - 1/2  tsp. ground cinnamon 
  • 2 Tbsp honey

 

 

DIRECTIONS:

 1.  Add all ingredients to a large mixing bowl.

1.  Add all ingredients to a large mixing bowl.

 2.  Mix ingredients together with a rubber spatula until well-incorporated (can also use a fork). 

2.  Mix ingredients together with a rubber spatula until well-incorporated (can also use a fork). 

 3.  Line a 9x9 inch baking dish with parchment paper.  4.  Spread oat - Sun Butter mix out evenly along bottom of dish, making sure to get to all sides and corners.

3.  Line a 9x9 inch baking dish with parchment paper.

4.  Spread oat - Sun Butter mix out evenly along bottom of dish, making sure to get to all sides and corners.

 5.  Cover dish and place in the freezer.  Allow to rest in the freezer for at least 3 hours.  I leave mine in the freezer overnight.

5.  Cover dish and place in the freezer.  Allow to rest in the freezer for at least 3 hours.  I leave mine in the freezer overnight.

 6.  When ready, bring dish out of the freezer and lift up the bars with the parchment paper, placing parchment paper and bars on a flat surface.  7.  Run a sharp knife through hot water and then blot carefully to remove excess water.  Making the knife really hot will make it easier to slice through the cold bars.  8.  Slice evenly into 8 individual bars.

6.  When ready, bring dish out of the freezer and lift up the bars with the parchment paper, placing parchment paper and bars on a flat surface.

7.  Run a sharp knife through hot water and then blot carefully to remove excess water.  Making the knife really hot will make it easier to slice through the cold bars.

8.  Slice evenly into 8 individual bars.

 9.  Serve bars immediately or wrap, individually in plastic wrap and store in the freezer so that squares are ready to go as you need them!

9.  Serve bars immediately or wrap, individually in plastic wrap and store in the freezer so that squares are ready to go as you need them!

NOTE:  I'm also experimenting with doubling this recipe but placing in the same 9x13 baking dish to make bigger bars.  I think they will be just as good.  Will keep you posted!

 

what's in these?

Sun Butter:  protein, fat, iron

Dried Cherries:  iron, fiber

Dry Milk Powder:  protein, calcium

Honey:  carbohydrate

Rolled Oats:  protein, fiber, zinc, magnesium, iron

 

Cinnamon Apple Tarts! A light, flakey & subtly sweet dessert

If you haven't already realized or, if you are new to my blog, I'm all about delicious but simple and stress-free recipes and meals.  I eat most foods but, in this space, you'll find a bit healthier recipes.  I'm out to prove that healthier meals can be delicious, that they don't equal deprivation AND that they don't have to be complicated.  And, seeing as my background is in mainly wellness, exercise and sports nutrition (both adult and pediatric), my recipes are all created with this theme in mind.  I have a few principles that I follow when thinking up dinners,  principles that work whether I am cooking for one, cooking for the family, or cooking for an entire house of guests.  I won't go into detail about them today but I can tell you that following these is what allows me to create balance and keep flavor at our table each week.  These principles are getting summed up in an upcoming post, so stay tuned!  In the meantime, I hope you enjoy today's recipe, these Cinnamon Apple Tarts, that are just sweet enough, light enough and simple enough to make the menu of many celebratory and more time-consuming meals. 

A little story behind their creation...

AC Tarts Cover photo 2JPG.JPG

These apple cinnamony treats came about when Kyle and I were having my Bible Study leader and her husband over for dinner.  I have been in her Bible Study for probably about 5 years to the point that she is like family.  She even flew up to Memphis to attend my mom's funeral, a woman she had never met.  I got to know her husband through being at their house every other week for Bible Study and through our church.  After I met Kyle, they welcomed him into their lives, joining us for dinners and brunches and lending words of wisdom when we needed it.  Her husband actually ended up being one of the ministers that married us.  So, with all of this to say, these were some very special dinner guests.  That night I, with Kyle as my sous chef :) , made some of my favorite dishes - a Roasted Beef Tenderloin with a Rosemary Chocolate and Wine Sauce (thank you, Ellie Krieger!!  This dish is delicious and one of my favorites for special occasions and entertaining!), roasted root veggies, spinach and brown butter gnocchi and a mixed greens salad.  This might sound complicated but it fits perfectly with those "Three Principles for Simplified Dinners".

For these tarts - the key to preparing them is pulling the pastry dough out of the freezer before dinner begins because they need about 40ish minutes to thaw.  You can either have your apples already sliced or do a quick slice after dinner before throwing them in the oven.  On this particular occasion, I had the pastry thawing and then, as everyone was taking their last bites of dinner, I tucked away into the kitchen, assembled the tarts (using apples I had sliced before dinner) and then baked them in the oven for about 15 minutes while I joined the rest of the conversation.  When they were done I broiled them for just a minute and then plated them and served each with a ramekin of cold and creamy Blue Bell vanilla bean ice cream (everything is better with Blue Bell in this house).  They were simple and light, the perfect ending to a satisfying and filling meal.

So, here you go - my recipe for Cinnamon Apple Tarts.  I hope they bring your future dinners many happy endings :)

Happy Fueling!

Taylor

 

CINNAMON APPLE TARTS: a light, flakey & subtly sweet dessert

Makes 18 tarts 

CA Tarts Ingredients.JPG

INGREDIENTS:

  • 6 rectangles of a puff pastry sheet, thawed for about 45 minutes
  • 1 red apple (like golden delicious)
  • 1/2 green apple (like granny smith)
  • 1 teaspoon ground cinnamon
  • pinch of regular sugar
  • 4 teaspoons honey

 

DIRECTIONS:

 1.  Preheat oven to 400 degrees F and dust a baking sheet with flour.  2.  Using 6 of the long rectangular sheets of puff pastry, cut each into 3 smaller squares (should end up with 18 squares).  3.  Slice each apple in half.  Then, place cut side of each apple half on cutting board cut into another half lengthwise, along the length of the core.  Keeping apple in that same position, begin slicing from the side you just cut, inwards.  Repeat with each section of apple so that you have 32 red apple slices and 16 green apple slices.

1.  Preheat oven to 400 degrees F and dust a baking sheet with flour.

2.  Using 6 of the long rectangular sheets of puff pastry, cut each into 3 smaller squares (should end up with 18 squares).

3.  Slice each apple in half.  Then, place cut side of each apple half on cutting board cut into another half lengthwise, along the length of the core.  Keeping apple in that same position, begin slicing from the side you just cut, inwards.  Repeat with each section of apple so that you have 32 red apple slices and 16 green apple slices.

 4.  Layer the top of each pastry square with 3 apple slices - 2 red and 1 green.

4.  Layer the top of each pastry square with 3 apple slices - 2 red and 1 green.

 5.  Drizzle apple slices with half of the honey and sprinkle with cinnamon (I really just eyeball the honey I drizzle on each tart.  Don't stress about being super precise - just have fun drizzling a little over each tart, saving enough to drizzle each again in a little bit!)  6.  Place the pastry squares on the baking sheet and bake in the preheated oven for about 8 minutes.  7.  At 8 minutes, remove the tarts, drizzle with remainder of the honey and bake for about 5 - 8 minutes more.  8.  After baking, remove tarts from the oven and turn the oven to broil.  Sprinkle each tart with a little granulated sugar and place under the broiler for about 30 to 60 seconds until the tops are browned and caramelized..  Make sure to watch them so they don't burn!   

5.  Drizzle apple slices with half of the honey and sprinkle with cinnamon (I really just eyeball the honey I drizzle on each tart.  Don't stress about being super precise - just have fun drizzling a little over each tart, saving enough to drizzle each again in a little bit!)

6.  Place the pastry squares on the baking sheet and bake in the preheated oven for about 8 minutes.

7.  At 8 minutes, remove the tarts, drizzle with remainder of the honey and bake for about 5 - 8 minutes more.

8.  After baking, remove tarts from the oven and turn the oven to broil.  Sprinkle each tart with a little granulated sugar and place under the broiler for about 30 to 60 seconds until the tops are browned and caramelized..  Make sure to watch them so they don't burn!   

 9.  Remove finished tarts from the oven and let sit a moment while you scoop out ice cream, pour your coffee, or put together whatever you choose to serve them with :)

9.  Remove finished tarts from the oven and let sit a moment while you scoop out ice cream, pour your coffee, or put together whatever you choose to serve them with :)

 10.  Serve and enjoy!

10.  Serve and enjoy!

Serve it again!

Store any uneaten tarts in an air-tight container in the refrigerator.  When ready to eat again, remove from fridge and place on foil or baking sheet.  Reheat in a preheated 350 F oven for about 10 minutes.

Breakfast anyone?  While not the best pre or post - exercise breakfast, these make a great accompaniment if hosting a big weekend brunch or they serve as perfect leisurely weekend homemade pastry.

 

PRINT A COPY!

print recipe
Cinnamon Apple Tarts
Light, flakey and subtly sweet
Ingredients
  • 6 rectangles of a puff pastry sheet, thawed for about 45 minutes
  • 1 red apple (like golden delicious)
  • 1/2 green apple (like granny smith)
  • 1 teaspoon ground cinnamon
  • A pinch regular sugar
  • 4 teaspoons honey
Instructions
1.  Preheat oven to 400 degrees F and dust a baking sheet with flour.2. Using 6 of the long rectangular sheets of puff pastry, cut each into 3 smaller squares / rectangles (should end up with 18 squares).3.  Slice each apple in half.  Then, place cut side of each apple half on cutting board cut into another half lengthwise, along the length of the core.  Keeping apple in that same position, begin slicing from the side you just cut, inwards.  Repeat with each section of apple so that you have 32 red apple slices and 16 green apple slices.4.  Layer the top of each pastry square with 3 apple slices - 2 red and 1 green.5.  Drizzle apple slices with half of the honey and sprinkle with cinnamon.6.  Place the pastry squares on the baking sheet and bake in the preheated oven for about 8 minutes.7.  At 8 minutes, remove the tarts, drizzle with remainder of the honey and bake for about 5 - 8 minutes more.8.  After baking, remove tarts from the oven and turn the oven to broil.  Sprinkle each tart with a little granulated sugar and place under the broiler for about 45 to 60 seconds until the tops are browned and caramelized..  Make sure to watch them so they don't burn!   9.  Remove finished tarts from the oven and let sit a moment while you scoop out ice cream, pour your coffee, or put together whatever you choose to serve them with :)10.  Serve and enjoy!
Details
Prep time: Cook time: Total time: Yield: 18 tarts

Oven Burst Cherry Tomatoes

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Hey there!  Question for you today - how often do you decide not to meal or ingredient prep for the week and instead pick up fast food or dine out because those "light" recipes you find in magazines are boring and bland or whatever you cook up is typically tasteless???

Well, today I may have a solution for you.  Today I'm sharing my Oven Burst Cherry Tomatoes.  I'm usually not so absolute but I mean it when I say these guys make pretty much any dish better (which is why, if you follow me on Instagram, you probably see these so often!) Even if you are not a tomato lover, I would at least give these a try.  Whether you roast or broil them, the cooking of these under high heat brings out their sweetness, replacing some of that strong acidity you usually find with raw tomatoes. 

I use this recipe to give depth and flavor to so many meals and snacks.  When added to less-seasoned dishes the tomatoes add bursts of sweetness and their juices gently permeate throughout, lending a totally new element to the dish.  I love roasting up a batch of these and keeping them in my fridge for the week.  They are the perfect addition to so many of my simpler dishes that I throw together between meetings or in the morning with my eggs. 

If you find yourself pressed for time during the week and those meals you throw together in minutes are usually bland and lacking, I highly recommend trying to add some of these sweet yet savory tomatoes to your dishes.  It's such a quick and simple way to add tons of flavor!

So here you go - the recipe for my Oven Burst Cherry Tomatoes.

Happy Fueling!

Taylor

 

oven burst cherry tomatoes

INGREDIENTS

  • 1 pint cherry tomatoes
  • 2 teaspoon olive oil
  • 1/8 teaspoon salt  ( I use a pinch - not a lot at all)
  • Optional - fresh or dried herbs, such as Italian Seasoning, thyme, rosemary, oregano

DIRECTIONS

Roasted Cherry Tomato Prep.JPG

1.  Preheat a broiler on high.  

2.  Cover a small to medium - sized baking sheet with parchment paper or aluminum foil.

3.  Rinse the tomatoes, pat dry, and add to a medium-sized mixing bowl.

4.  Add in 2 teaspoons to 1 tablespoon (3 teaspoons) olive oil.

5.  Add in a pinch of salt (about 1/8 teaspoon) and any herbs you choose to add (my go-to's are often about 2 teaspoons of Italian Seasoning or 1 tsp thyme + 1 tsp oregano, OR I keep it simple and just add the pinch of salt!)

6.  Stir all together with a rubber spatula until oil and salt is well dispersed over all tomatoes.

 7.  Spread tomatoes out on parchment - lined baking sheet.

7.  Spread tomatoes out on parchment - lined baking sheet.

 8.  Place your baking sheet in the preheated oven (broiler) and let cook for about 8 to 10 minutes, stirring tomatoes at about 4 to 5 minutes for event cooking.  

8.  Place your baking sheet in the preheated oven (broiler) and let cook for about 8 to 10 minutes, stirring tomatoes at about 4 to 5 minutes for event cooking.  

 9.  Tomatoes are done when they have all started to burst and the skins begin to blacken.  10.  Add to dishes immediately or allow to cool and store in an air-tight container to use throughout the week!

9.  Tomatoes are done when they have all started to burst and the skins begin to blacken.

10.  Add to dishes immediately or allow to cool and store in an air-tight container to use throughout the week!

 

what's in this??

Tomatoes are a great source of vitamin C, lycopene, vitamin K and potassium!  Did you know that cooking the tomatoes makes their lycopene content stronger and more available to the body?!  And the vitamin C in the tomatoes helps our bodies absorb any non-meat source of iron (found in dark leafy greens, whole grains, and more).  A great thing to consider for you vegetarians and vegans out there!