News from the Tennessee Valley Food

The Potato and Onion Frittata resembles the Spanish omelet, or tortilla.
Courtesy photo
The Potato and Onion Frittata resembles the Spanish omelet, or tortilla.

Spoil her with healthy choices
Potato frittata, avocado salad and sponge cake is a low-calorie menu for Mother's Day

By Patrice Stewart · 340-2446

Dishes to keep Mom healthy are the food trend for Mother's Day this year.

If you're taking her out to brunch, order the mushroom omelet, because mushrooms are the "in" healthy veggie right now, and May is Women's Health Month.

If you're buying her lunch, order fish, to get Mom those extra omega-3 fatty acids that are good for the heart.

And if you want to prepare a meal at home, try this heart-healthy menu created by chef and cookbook author Joyce Goldstein. She suggests Avocado, Grapefruit and Belgian Endive Salad with Honey Mint Dressing and a Potato and Onion Frittata, with Hazelnut Sponge Cake topped with Strawberries in Raspberry Sauce for dessert. Total calories: 1,312.

This refreshing salad is a contrast of creamy avocado, crunchy tart grapefruit and crisp endive. The mint in the dressing adds sweetness.

The Italian frittata resembles the Spanish omelet, or tortilla. While a frittata is thick, firm and usually cut into wedges and served at room temperature, it would also be good served warm for brunch, Goldstein said.

There are two styles for frittatas: one is mostly eggs with some filling, while the other is about equal parts of eggs and filling. The cooking technique will be the same, whether you like them dense with additions or only lightly stuffed. The idea is not to add as many ingredients as possible, but to be selective so that the main ingredient in your frittata can be tasted, enhanced by a few small additions but not overwhelmed by them.

The sponge cake smells of sweet, toasted hazelnuts and can be topped with fruit sauces.

Goldstein includes wine pairing suggestions from her son, Master Sommelier Evan Goldstein. He recommends pairing the salad with chilled Clos du Bois Pinot Grigio, which has fruit aromas of melon, zesty grapefruit and lime. For the frittata, try Clos du Bois Chardonnay, which has apple, ripe pear and sweet lemon drop flavors.

Avocado, Grapefruit and Belgian Endive Salad


3 ripe avocados
3 grapefruit
6 small heads Belgian endive
1 cup fresh whole mint leaves plus 1/4 cup chopped mint

Honey Mint Dressing:

1/4 cup chopped fresh mint
1/4 cup fresh lemon juice
1/2 cup fresh grapefruit juice
1 cup mild pure olive oil
3 tablespoons honey
1 tablespoon grated grapefruit zest
Salt and pepper (optional)

For the salad: Cut avocados in half, remove the pits and scoop avocado halves out of shell with large spoon. Cut on the diagonal into 1/4-inch slices. Peel grapefruit, remove all white pith and cut carefully between the membranes to get grapefruit segments. Remove the ends from the endive and separate the leaves. You can leave them whole or cut crosswise. Combine endive and mint leaves in a salad bowl and dress with half the vinaigrette. Alternate grapefruit segments and avocado slices atop the greens. Drizzle with remaining vinaigrette and top with chopped mint. Serves 6.

Note: Grapefruit can be replaced with mango or papaya. Avocado is a mono-unsaturate and is heart-healthy. You could even use a mixture of olive oil and avocado oil here.

For the dressing: Place mint and lemon juice in a small saucepan and bring to a boil. Remove from heat and steep for 10 minutes. Strain into a mixing bowl. Add grapefruit juice, olive oil, honey and zest and whisk together. Season with salt and pepper and adjust sweet and tart ratio.

Each serving has 581 calories and 471 calories from fat.

Potato and Onion Frittata

11/2 pounds Yukon gold or russet potatoes
3 tablespoons olive oil
2 onions, sliced
2 roasted peppers, diced
4 tablespoons finely slivered fresh basil leaves
Salt and pepper (optional)
6 eggs plus 1 cup egg whites, lightly beaten, or 8 eggs and 1/2 cup egg whites
1/4 cup grated Parmesan cheese (optional)

Preheat the oven to 350 degrees. Parboil the potatoes in salted water. Test a potato with a skewer. It should penetrate easily. When the potatoes are cooked through but still firm enough to slice, drain them, and rinse with cold water to stop the cooking. Drain again. When cool, peel and slice 1/4-inch thick. You want about 2 cups of potatoes in volume. Heat the oil in a large skillet or sauté pan and cook the onions until soft and golden, about 10 to 12 minutes. Cool a bit.

In a large bowl, combine onions, roasted peppers, potatoes and basil. Season all liberally with salt and pepper. In another bowl lightly beat the eggs and whites to combine. Pour over the vegetables, add Parmesan if using, and mix.

To bake: Liberally oil a 7x11x2-inch baking dish. Pour vegetable and egg mixture (about 5 cups total) into the baking dish. Bake uncovered for 20 to 25 minutes, until the frittata is set and the top is lightly colored. Run a knife around the edge, cut into squares and serve. Serves 6.

Each serving has 347 calories, 166 calories from fat.

Hazelnut Sponge Cake with Strawberries in Raspberry Sauce

10 eggs, separated
1 cup sugar
Grated zest and juice of 1 orange
Grated zest and juice of 1 lemon
11/2 cups finely ground toasted and peeled hazelnuts
8 tablespoons flour, sifted
Pinch of salt
1 teaspoon vanilla extract

In a bowl, combine the egg yolks, 1/2 cup of the sugar, and both the zests and juices. Beat with an electric mixer until the mixture is thick and pale and holds a 3-second slowly dissolving ribbon when the beaters are lifted.

In a second bowl using clean, dry beaters, beat the egg whites until foamy. Gradually beat in the remaining 1/2 cup sugar, and continue to beat until stiff peaks form. Gently fold the whites into the egg mixture, and then fold in the hazelnuts, flour, salt and vanilla. Pour the batter into an ungreased 10-inch tube pan and smooth the top. Place pan in a cold oven.

Turn on the oven to 325 degrees and bake until a toothpick inserted into the center of the cake comes out clean, about 45 minutes. Invert onto a wire rack. Let cool completely. To serve, lift off the pan and transfer the cake to a serving platter. Cut into slices. Serves 8 to 10.

Nutrition information per 1/8 of cake: Calories, 295; calories from fat, 70.

Strawberries in Raspberry Sauce:

2 pints fresh strawberries
12-ounce package frozen raspberries, thawed
Framboise, to taste

Wash and remove hulls from 2 pints of strawberries; slice berries and set aside. Thaw and puree a 12-ounce package of frozen raspberries in a blender or food processor. Push through a strainer to remove seeds and add Framboise to taste. You should have a generous cup to 11/4 cups of sauce. Toss strawberries in sauce.

Serve over a slice of home made Hazelnut Cake or Angel Food Cake; serves 6.

Each serving has 89 calories, 4 calories from fat.

Toast Mom

As an extra Mother’s Day bonus, you can go to and send Mother’s Day cards with a selection of “toasts,” as well as recipes and healthy living tips.

On May 1, Clos du Bois wines launched a monthlong celebration of Women’s Health Month with a goal of raising $75,000 for WomenHeart, a national patient advocacy organization for American women living with heart disease.

You can create a personalized photo e-card or sign and send a pre-designed greeting for Mom, and each card includes a $1 donation to WomenHeart from Clos du Bois. Virtual “toasts” can be e-mailed to friends, too, to make them aware of the campaign and raise more money.

Save $84.50 a year off our newsstand price:
Subscribe today for only 38 cents a day!

Leave feedback
on this or

Email This Page