Hey guys!

It’s that time of week again…Happy What I Ate Wednesday!
Be sure to head on over to Peas & Crayons, give Jenn a little comment love, and check out all the delicious link ups!


So I’ve been enjoying my share of fall flavors over the last month or so, but the other day, I started to notice a trend…let’s see if you can spot it! πŸ˜‰

I had high hopes for this breakfast…Willie and I had a little chat…I was feeling good about another PUMPKIN SPICE creation…

Unfortunately, it ended in yet ANOTHER waffle-in-a-bowl!

Ba-ut, as of today, I have a can of propellant-free cooking spray that I hope is going to put an end to all future waffle bowls…either that, or Willie’s gonna be swimming with the fishes! πŸ˜‰

Lunch on the other hand, required no thought, no dish changes, no scraping, and no cursing kitchen appliances.Β 

Baked sweet potato stuffed with this black bean burger and drizzled in my latest mustard find (always surprised when I find a gem at Walmart!) served with a side of fresh from the market green beans…which also ended up drizzled with mustard after the pic was taken! πŸ™‚

Snackage for the day included Amanda’s DELICIOUS pumpkin bread (with pecans instead of chocolate chips), healthified apple “nachos”, roasted seaweed and sunbutter bar, and multiple fistfuls of carrots.

I also downed PLENTY of water…some plain, a little with True Orange (first time trying it…NOT a fan), and a lot with my latest tea obsessions:
Nutcracker Sweet and Pumpkin Spice.

And then…then there was dinner:

Over the past few weeks, I’ve been too tired after my shift to whip up anything elaborate just before face planting into my pillow, but with a little prep on Sunday night, I was able to have a DELICIOUS meal in a matter of minutes!

Salmon & Kale Frittata for One

By: Heather @Β Kiss My Broccoli

Prep Time: 5 minutes

Cook Time: 8-10 minutes

Keywords: fry breakfast entree high protein low-carb low-sodium no sugar added eggs salmon kale

Ingredients (Serves 1)

For the Frittata

  • 1/2 cup steamed kale torn into bite-sized pieces
  • 1/8 cup diced red onion
  • 1 teaspoon minced garlic
  • 2 ounces cooked salmon
  • 1 whole egg
  • 2 egg whites
  • dried or fresh dill, garlic, and salt and pepper to taste
  • 1/2-1 ounce Gruyere cheese

For the Creamy Mustard Sauce

  • 2 tablespoons Greek yogurt
  • 1 tablespoon dijon mustard
  • 1/4 teaspoon lemon juice
  • 1 tablespoon water
  • dried or fresh dill, garlic, and salt and pepper to taste


For the Frittata

1. Place a non-stick skillet over medium heat and coat with cooking spray.
2. Scatter kale, garlic, onions, and salmon evenly across the skillet surface.
3. Whisk egg, egg whites, and spices in a bowl, then pour over mixture in the skillet.
4. Cover and allow to cook until egg has set (about 8-10 minutes).
5. Remove from heat, uncover, top with cheese.
6. Transfer to plate, drizzle with creamy mustard sauce, and sprinkle with fresh herbs.

For the Creamy Mustard Sauce

Combine all ingredients in a small bowl, whisk until smooth.

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Β Nutrition facts for frittata WITH sauce:

The perfect high-protein, low-carb meal with a balance of healthy fats to help whisk me away to dreamland!

Of course, it really just gave me excuse to break open another jar of mustard! πŸ˜‰


So…anybody notice the color trend from today’s eats?

I didn’t think much about it at first…yay for beta carotene!…but that was before I took a look at myself in the mirror this morning…

What do you think? Could I pull off Snookie for Halloween this year? πŸ˜‰

Any thoughts as to what you’re dressing up as for Halloween?

What snacks have you been loving lately?

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50 Responses to Ahhhh-ktober!

  1. Meg says:

    well I know what I’m having for breakfast πŸ™‚ salmon fritatta a la Heather <3

  2. Carrie says:

    Mmmm, love all the pumpkin goodies! And I’m intrigued by the apple nachos – what do you put on them?

    That fritatta looks yummy. When I first saw the picture I thought it was okonomiyaki, and it’s actually quite similar! Come to think of it, you’d probably dig okonomiyaki – it’s a Japanese fast food that’s like a cross between an unleavened savory pancake and a frittatta, filled with things like squid, shrimp, cabbage, and green onions. They eat it smothered in mayonnaise, bonito flakes, and okonomiyaki sauce, which tastes almost exactly like HP sauce, so when I make it at home that’s what I use. It’s one of my absolute favourite meals. I’m still working on the perfect blend of white flour substitutes to healthy it up a bit, though. I haven’t eaten it in a while – I really need to make it again!

    • kissmybroccoli says:

      Mmmm! Is that kind of like a Korean pancake? I’ve had one of those before, but I only remember it having green onions in it. I’d love to have one filled with all sorts of seafood and stuff! And I’ve never tried HP sauce before, but it sounds tasty! Do me a favor, when you’ve perfected that flour ratio, hit me up…I’ll send you my mailing address! πŸ˜‰

      The apple nachos were just a bit of a late night throw together sort of snack…I topped them with cottage cheese, peanut flour sauce, dark chocolate cocoa powder mixed with a bit of water and sweetener, cinnamon, and toasted pecans. It definitely hit the spot!

  3. Jessie says:

    Oh that pumpkin waffle bowl looks fantastic!!! Love the picture of you, you are too cute!

  4. Great idea with the sweet potato and the veggie burger. I haven’t seen that mustard, but I will be on the look out…thanks for the tip, Heather. I haven’t tried the True Orange, but I use the True Lime all the time and Love it! I like it in lemon/lime seltzer with Lots of ice. SO refreshing in the summer!

    • kissmybroccoli says:

      That’s a great idea, Fran! In just plain water, the True Orange just tasted so…flat :-/ I’ll have to give the seltzer water a try!

  5. No clue about Halloween costumes, but I’m not good the slutty route. I have this white sparkly dress that I bought three or four years ago because I put it on and felt like a princess, and so far the only times I have worn it have been on Halloween. [Clearly I need more opportunities to dress up. Or maybe a man to take me out to a ball or something. Or maybe just a man. Maybe I should rethink that slutty costume plan…] I will probably figure out something to do with that again. Fairy princess? Butterfly? Tinkerbell?

    I need to look for that Celestial Seasonings tea…apparently there was a sugar cookie one last year that was to die for as well. πŸ™‚

    • kissmybroccoli says:

      Omg, you’ve never tried sugar cookie sleighride?! Girl, you are missing OUT!! I got lucky and found some one sale toward the end of the season and stocked up! If you can’t find any, let me know…I still have a few stashed! πŸ˜‰

      And I can TOTALLY see you going the fairy princess route! With that gorgeous hair of yours…all you need is a little glitter and green flowers painted on that pretty little face of yours! πŸ˜€

      I want to go to a ball!!

  6. It looks like orange is here for a while! No worries, we can be Oompa Loompas together πŸ™‚ And that waffle in a bowl looks delicious!

  7. Man. All of your food looks so good! Especially that homemade bread with pecans!!

    I love the photo edit you did. PERFECT for Halloween. And too funny πŸ™‚

    My friend wants me to join her in dressing up as the cast of Sherlock for Halloween. She has yet to convince me that it’s a good idea.

  8. I’ve been eyeing Amanda’s pumpkin bread. I may have to go for it. It looks so darn delicious!

  9. Haha I think I’m going to turn orange too! I might have to change my blog name to One Healthy Oompa Loompa! πŸ˜‰

    Also that frittata looks awesome! I’ve had “frittata” written on my list of meal ideas on my computer for ages, but I haven’t gotten around to making one yet. Maybe this weekend!

    • kissmybroccoli says:

      Hahaha! Love it!

      I love making frittatas! For some reason, even if I use the same amount of eggs, it just seems more filing than an egg scramble!

  10. mmm i love all of the pumpkin goodness. that breakfast looks delicious!

  11. Kat says:

    I love all of those teas, they are currently all in my cabinet!!
    I go through phases with my orange food…in teh fall I usually go on a pumpkin/sweet tater/butternut squash kick tht can get out of hand at times πŸ˜‰

  12. Pumpkin bread is on my agenda this weekend!

  13. you are too cute!

    also, you AND Laura are both stalking my fridge now. I have salmon and kale. Was going to make kale chips, but now I’m making that frittata for lunch (brunch?). took the day off to do NOTHING. πŸ™‚

  14. So long as you don’t turn into a pumpkin…although it might be ok if Snookie did.
    You’re frittata looks great; I’ve been thinking of putting one together with all my bell peppers. I think you just gave me the kick in the @ss I needed. Thanks.
    P.S. Are you using a special plug in for the comments or just the standard word press one? Just made a new batch of pumpkin cranberry crunch so I have some if you’re interested….

    • kissmybroccoli says:

      I just use the standard wordpress one…you just have to make sure that once it’s installed, you go into your settings and click the right default. I had mine for about 6 months before I realized I never finished setting it up! :-/ Oops?

      And heck yeah! I’d LOVE some crunch love…and if you can figure out a way to pop some stuffed peppers in there too, that’d be great! πŸ˜‰ Emailing you now! πŸ˜€

  15. This frittata looks amazing! I’ve never made one but it sounds so simple and looks delicious. And I think anyone could pull off being snooki for halloween as long as you buy trashy clothes and look like a hot mess πŸ˜‰

    • kissmybroccoli says:

      Ain’t that the truth?! Haha!

      And frittatas are one of my go-to meals…so quick and easy and a GREAT way to use up extra veggies in the fridge! πŸ™‚

  16. Eric Sack says:

    Peanut M&Ms are my JAM!!

    They are healthy too because they have peanuts in them…right right!? πŸ˜‰

  17. My hands already have a slightly yellow/orange tint to them… which I can only imagine getting worse since I have at least one or two servings of pumpkin, squash, carrots, or something else orange every day. But I’ve decided I don’t care – it’s too delicious, and makes me feel wonderful! And I have no idea what I’m doing for halloween. I hate that it’s on a wednesday this year, makes ir really difficult to make big plans with school and things!

    • kissmybroccoli says:

      Oh man, I didn’t even realize it fell on a Wednesday this year…wonder which weekend they’ll decide to celebrate around here? Ha, probably BOTH! Lol

      So glad I’m not the only one sporting the orange glow! πŸ˜‰

  18. even if it is in a bowl … that waffle looks amazing!

    And my fave snacks lately have been a chopped apple topped with cinnamon and sugar and microwaved for about a minute. YUM!

    • kissmybroccoli says:

      Aww, thanks! It tasted good, but obviously I’ve yet to find my waffle mojo! πŸ˜‰

      Mmm, warm cinnamon apples! Love ’em with a spoonful of Greek yogurt on top!

  19. Waffle in a bowl? You’re a genius! May I come over for breakfast?

    I’m with you on the carotene colour boost πŸ˜‰ – a little too much kabocha loving on my side?! But hey, Autumn is the only time of the year you can have as much pumpkin-ed up meals as you like, right? I’ve even been told I looked tanned from people not knowing about my pumpkin addiction – and that’s a huge compliment for me as a naturally pale person.

    • kissmybroccoli says:

      Yessss! That means there really is hope for my ghostly pale complexion! Lol

      And you can come over for breakfast ANY time m’dear…just brings something to pry your waffle out of the waffle maker! πŸ˜‰

  20. Kendra says:

    That waffle-in-a-bowl looks quite delicious–who needs regular waffles when you can convert them to a waffle parfait??:) That Southwest Spicy mustard looks delicious; I will have to search for it if we end up going to Walmart in the near future…Sweet potato+veggie burger+ mustard sounds like such an amazing combination! I have yet to try making “apple nachos,” but they certainly look tasty, as does that pumpkin bread.

    • kissmybroccoli says:

      Thanks girlie! And I like the way you think when it comes to waffle bowls…I’m just gonna pretend that I made crumbs out of my waffle on purpose! πŸ˜‰ The mustard is great! Just the right amount of kick without being over-powering. And I have been TOTALLY obsessed with sweet/savory combos lately…it’s a little sad how much mustard I’ve gone through this week! Lol

  21. lol! I think I’m going to turn orange too! As usual, all your food looks amazing!!!

  22. purelytwins says:

    i have been snacking on carrots like they are going outta style or something haha
    and michelle and I have made many waffles that did not come out and end up eating them in a bowl, or crumbs as we say sometimes. still tasty πŸ™‚

    • kissmybroccoli says:

      Ohhh, so glad to know I’m not the only one with waffle woes! I’ve been trying for WEEKS now to get the perfect ratio of ingredients, but haven’t had any luck just yet. But I’m no quitter! Lol

  23. Angela says:

    Ooh how does the Nutcracker Sweet taste like?

  24. Cait says:

    All of the orange! Ahhh definitely keeping in the fall theme there!

  25. Julie says:

    The frittata looks amazing. I need more waffle recipes – I always make protein pancakes. And I need to check out that pumpkin bread – thanks for the heads up on that one!

  26. Love that Trader Joes mustard!

    Speaking of mustard…check out this mustard. It’s AMAZING! http://www.eastshorefoods.com/shopexd.asp?id=28271.

    Happy WIAW πŸ™‚

    • kissmybroccoli says:

      Haha, too funny! I bought two bottles of that mustard a couple of months ago! It IS amazing! The first jar was gone in NO time…now I’m hoarding the other one! πŸ˜‰

  27. Amber Schaefer says:

    You should be the black widow from the Avengers! Also that pumpkin bread and apple nachos look delicious.

  28. emma green says:

    Ooh you just reminded me that I have some of those pumpkin spice tea bags in my cupboard! I bought them in NYC last year and have been saving them for the occasional tea treat as we’re not so big on pumpkin products here in the UK πŸ™

    • kissmybroccoli says:

      I actually bought these last year too. I didn’t really like them much when I first tried them, but I think it’s just because they’re a bit spicier than I was expecting…that’s why I like pairing it with other teas like the lemon ginger. πŸ™‚

  29. Snookie? No.

    Though you could give violet from willy wonka a run for her money with your new hue! =)

    love you mucho! come over and cook with meeee!

  30. Pingback: Pumpkin Pie French Toast | Kiss My Broccoli

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