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Carolina Kitchen: Frittatas, Quinoa salad, Ahi tuna salad

Cauliflower and Kale Frittata
Cauliflower and Kale Frittata
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By Foothills Wellness Center

Cauliflower and Kale Frittata


  • 2 cups small cauliflower florets
  • 1/4 cup water
  • 5 cups chopped kale
  • 3 cloves garlic, minced
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon ground pepper, divided
  • 8 large eggs
  • 1/4 teaspoon smoked paprika
  • 1/2 cup crumbled goat cheese


  1. Heat a large cast-iron skillet over medium heat. Add cauliflower and water. Cover and cook until just tender, about 6 minutes. Add kale, garlic, thyme and a pinch each of salt and pepper; cook, stirring often, until the kale is wilted, 2 to 3 minutes.
  2. Whisk eggs, paprika and the remaining 1/4-teaspoon salt and pepper in a large bowl. Add the egg mixture to the skillet, gently stirring to combine.
  3. Transfer skillet to a pre-heated 350-degree oven and bake 20-25 minutes until eggs are set.
  4. Enjoy!

Quinoa Mason Jar Salad


  • 2 cup 1" pieces, loosely packed, Kale, raw
  • 0.50 cup(s), Parmesan
  • 0.50 cup, Tomatoes, sun-dried, packed in oil, drained
  • 0.50 cup(s), Pesto
  • 2 cup (185g), Quinoa, Cooked
  • 12 ounce, Chicken Breast Cooked


  1. In a large bowl combine quinoa, Parmesan, sun-dried tomatoes.
  2. Stir until combined.
  3. Stir in pesto just until combined.
  4. Scoop salad into individual pint jars and fill to the top with chicken and kale.
  5. Refrigerate until ready to eat.

Seared Ahi Tuna Salad


  • 1 Tuna Steak
  • 1 TBSP sesame seeds
  • 1 TBSP Coconut Oil
  • Spring Salad Mix
  • Avocado
  • 2-3 plum tomatoes
  • Sea salt and pepper to taste


  • 1/3 cup olive oil
  • 1/3 cup wine vinegar
  • 1/2 teaspoon wasabi
  • 1 Lemon freshly squeezed
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  1. Brush tuna with coconut oil, sprinkle sesame seed on it. Sear both side on cast iron skillet.
  2. Chop avocado & plum tomatoes add sea salt and pepper.
  3. Place avocado, tomatoes and tuna on top of spring mix.
  4. Drizzle with dressing.
  5. Enjoy!

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