07/20/2026
VEGETABLES IN THE AGE OF CYCLOSPORA
A lot of people have been asking me about cyclospora and vegetable intake. Evidence shows that the parasite is killed when heated to 158 degrees F. So, to keep vegetable intake up, I have some ideas for cooked vegetables below:
1. Check out the Egg Frittata Cups recipe below
2. Sautee vegetables like peppers, mushrooms, onions and tomatoes and add to your taco meat and bulk that up with black beans to stretch your food dollar.
3. This week, make up a pan of roasted vegetables to go on top of your grain bowls or as sides to meals.
EGG FRITTATA CUPS
These can be made into individual muffin cups or baked in a pie or cake pan and sliced into wedges. If baked in a pan, the cooking time will double. Store them in the refrigerator and microwave the cups or slices as needed. Quick breakfast tip: heat one, cut it up and put into a high fiber tortilla for a breakfast taco on the go.
Egg Frittata Cups
• 6 large eggs
• 1 cup egg whites, or another 6 eggs
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground pepper
• 1 teaspoon olive oil
• 1/2 orange or yellow bell pepper, chopped
• 1/2 cup yellow onion, chopped
• 1 cup broccoli, chopped into small pieces
• 1 cup mushrooms, sliced
• 1/3 cup crumbled feta
• cooking spray
• Preheat: Preheat oven to 375° F.
• Prep muffin tin: Spray twelve-cup muffin tin with cooking spray or line with silicone baking cups. I sprayed the silicone baking cups with spray, just to be on the safe side.
• Whisk eggs: Place eggs and egg whites into a large bowl and whisk to combine. Season with salt and pepper.
• Sauté vegetables: Meanwhile, heat a skillet over medium heat with 1 teaspoon oil. Add in chopped veggies (bell pepper, onion, broccoli and mushrooms) and cook for about 5-6 minutes, until they’re a little soft and the onions are fragrant.
• Add mix-ins: Add sautéed veggies into the bowl with the whisked eggs. Add in feta and parsley and mix well.
• Divide mixture: Pour egg mixture into muffin cups evenly. I used a 1/3 cup measuring cup to pour each one.
• Bake: Bake for 17-20 minutes, or until the egg cups are no longer jiggly and an inserted toothpick comes out clean. Allow cups to cool and enjoy immediately.
