Ray - Healthy Cast Iron Recipes: Cast Iron Recipes That Are Healthy and Delicious!

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Healthy Cast Iron Recipes

Cast Iron Recipes That Are Healthy and Delicious!

BY: Valeria Ray

License Notes

Copyright 2021 Valeria Ray All Rights Reserved

All rights to the content of this book are reserved by the Author without exception unless permission is given stating otherwise.

The Author have no claims as to the authenticity of the content and the Reader bears all responsibility and risk when following the content. The Author is not liable for any reparations, damages, accidents, injuries or other incidents occurring from the Reader following all or part of this publication.

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Table of Contents

Introduction

If you are looking to eat a bit healthier but arent sure how to do that with your cast iron, then this recipe book is for you! Filled with a wide variety of delicious dishes from breakfasts and sides to mains, the book has you covered!

Whats more, all of the recipes in the book are easy to prepare and come with step by step, detailed instructions ensuring delicious dishes every time! So, what are you waiting for? Choose a recipe, take out your skillet and lets begin!

Baked Berry Oatmeal

Baked oatmeal is a wonderful breakfastits sweet, filling, and endlessly adaptable.

Makes: 4 servings

Prep: 5 mins

Cook: 45 mins

Ingredients:

• 2 cups rolled oats
• 1 cup fresh blueberries
• 1 cup fresh strawberries, halved
• cup chopped pecans
• 1 tablespoon packed brown sugar
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• teaspoon sea salt
• 2 eggs
• 1 cups whole milk
• cup honey
• 3 tablespoons salted butter, melted

Directions:

Preheat the oven to 350F.

In a large bowl, mix the oats, blueberries, strawberries, pecans, brown sugar, cinnamon, baking powder, and sea salt.

In a med. bowl, whisk the eggs, milk, honey, and butter. Fold the milk mixture into the oat mixture. Spoon the batter into the skillet.

Bake for 40-45 mins., or until crisp around the edges and cooked through. Serve hot.

SERVING TIP: Serve topped with crme frache or yogurt for a deliciously quick breakfast.

Skillet Fried Eggs

With a pat of butter (about 1 tablespoon) and a well-seasoned cast iron skillet, youre mere minutes away from the perfect fried egg.

Makes: 1 serving

Prep: 3 mins

Cook: 5-7 mins

• 1 egg
• 1 tablespoon salted butter
• Pinch sea salt

Directions:

In the skillet over med-high heat, melt the butter.

Crack the egg into the skillet, on the hottest part of the skillet. Sprinkle the yolk with the sea salt.

Watch the egg carefully.

For an over-easy egg: When the white has cooked through, after about 4 minutes, flip the egg while the yolk is still liquid. Cook for 1 minute and serve.

For an over-medium egg: When the rim of the yolk has cooked through, after about 5 mins, flip the egg and cook for 1 min before serving.

For an over-well egg: When the yolk has almost completely cooked through, after about 6 mins, flip the egg and cook for 1 min and serve.

Potato & Rosemary Frittata

A frittatasomewhere between an omelet, a torta, and a quicheis well suited to cooking in a cast iron skillet because the even distribution of heat in the oven cooks the eggs nicely.

Makes: 6 servings

Prep: 15 mins

Cook: 30 mins

Ingredients:

• 2 tablespoons salted butter
• 1 large red potato, thinly sliced
• cup shredded Cheddar cheese
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 6 eggs
• 4 tablespoons water
• 2 tablespoons fresh rosemary leaves, chopped
• Pinch sea salt

Directions:

Preheat the oven to 350F.

In the skillet, melt butter over med heat. Add the potato, onion, and garlic, and cook for about 10 minutes, stirring occasionally, until the potato begins to soften. Spread the mix at the base of the skillet.

In a bowl, whisk the eggs, cheese, water, rosemary, and sea salt. Pour the egg over the potato mixture in the skillet. Cook for 3 to 5 minutes, or until the eggs begin to set. Transfer the skillet to the oven.

Bake for 12-15 mins. Slice in wedges and serve hot.

Brussels Sprouts in Olive Oil with Pistachios

This delicious recipe will delight even Brussel sprouts haters. The Brussels sprouts are blanched in salted water to keep them bright green, then finished with pistachios.

Makes: 4 servings

Prep: 5 mins

Cook: 5 mins

Ingredients:

• 1 pound Brussels sprouts, outer leaves removed, cored and quartered lengthwise
• Kosher salt
• cup (2 ounces) shelled pistachios
• 2 sprigs fresh thyme leaves, chopped
• 1 tablespoons olive or vegetable oil
• Freshly ground black pepper

Directions:

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