Is the morning egg routine a little boring?
Prep
1 yellow onion 3 cups shiitake mushrooms 2 leaves kale 2 cloves garlic Finely chop onion, mushrooms and kale. Peel and press or mince garlic. Sauté 1 teaspoon turmeric ½ teaspoon thyme, dried ½ teaspoon oregano 1 teaspoon salt 1 teaspoon freshly ground pepper 1 tablespoon olive oil 1 tablespoon butter In a large frying pan, sauté onion, garlic, turmeric, thyme, oregano, salt, pepper, in olive oil and butter over medium heat until onions begin to soften and spices are fragrant. Add mushrooms and kale and continue to cook, stirring frequently, until kale is bright green. Bake 10 eggs ½ cup Parmesan cheese Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese among tins. Bake for 12 minutes at 400°. Serve Allow to set for a few minutes before serving. Enjoy! Preparation: 45 minutes Serves: 6
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Beets are a naturally sweet root vegetable that are packed with vitamins and minerals. Photo by Dani Nofal (CC BY 2.0) They are a good source of vitamin B and iron. Beets are a source of betalains, which have been shown to provide antioxidant, anti-inflammatory and detoxification support. B-vitamins have been shown to prevent brain atrophy. This soup is a delicious way to introduce beets into your family’s repertoire. Beet’s bright pigment can stain, so be careful!
Prep 6 large beets 2 shallots, finely chopped ½ inch fresh ginger, grated 2 limes, juiced To roast beets, preheat oven to 350°. Wash beets gently to leave skin in place. Trim, leaving an inch or so of the stem and taproot. Place in a baking dish with about ½ cup water, cover and bake until soft, about 45 minutes. Allow to cool slightly, rub skin off and dice. Peel and finely chop shallots. Grate ginger. Juice limes. Soup 1 teaspoon cumin, ground 1 teaspoon coconut oil 1 quart (32 oz., or 4 cups) chicken or vegetable stock 1 15-oz. can coconut milk 2 tablespoons cilantro Sauté shallots, cumin and ginger in coconut oil in a large soup pot over medium heat. When shallots are soft, add beets and stock. Bring to a boil, then reduce heat and simmer 5 minutes. Let cool slightly, then use an immersion blender or transfer to a blender to puree. Stir in coconut milk and lime juice. Serve Ladle into bowls, garnish with cilantro. Preparation: 10 minutes, plus 45 for roasting Serves: 4 A favorite for Sunday brunch, this dish reheats well and is a good choice for a do-ahead weekday breakfast.
Prep
3 eggs 2 sprigs rosemary 1 bunch green onions ½ pound Brussels sprouts 2 portabella mushrooms 2 cloves garlic 2 inches fresh ginger 1 sweet potato 1 lemon Separate eggs, set aside. Stem rosemary, and chop. Chop green onions, Brussels sprouts and mushrooms. Mince or press garlic. Press ginger. Peel and dice sweet potato. Juice lemon. Sauce 5 tablespoons butter 1 tablespoon turmeric Melt butter in a small saucepan over medium heat. Add rosemary and turmeric, cook for a minute or two. Remove from heat and set aside. To prepare the sauce, combine egg yolks with ¼ cup of water and lemon juice in the top part of the double boiler or a small bowl that will fit over the saucepan of simmering water. Whisk mixture for several minutes, until it begins to thicken. Slowly add butter mixture and continue to whisk until well mixed and sauce is thickened. Remove from heat and set aside. Hash 4 eggs 2 tablespoons coconut oil 2 teaspoons pepper ½ teaspoon salt Sauté onions, garlic and ginger in a skillet over medium heat. While onions are cooking, heat 2 inches water in a small saucepan or double boiler until simmering. When onions are soft, add sweet potatoes and ¼ cup water. Cover and cook a further 8–10 minutes, stirring frequently. When sweet potatoes are soft, add Brussels sprouts and portabella and cook 4–5 minutes longer, stirring frequently. Season with salt and pepper. Prepare eggs as desired; if scrambling, mix in separated whites to avoid waste. Serve Divide hash among plates; serve each with an egg and sauce. Preparation: 30 minutes Serves: 6 Reminiscent of tabouli, this bright, light wrap filling is delicious as a side salad on its own, or wrapped in lettuce leaves.
Prep
¼ cup pumpkin seeds 1 tablespoon fresh mint 1 bunch parsley 1 bunch radishes ½ pound jicama 2 carrots 1 cucumber 1 large avocado 8 kalamata olives ½ lemon Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally. Finely chop mint, parsley and radishes. Peel and finely chop jicama. Seed and dice cucumber. Peel, pit and dice avocado. Pin and mince olives. Juice lemon. Dressing ¼ cup extra-virgin olive oil 2 tablespoons apple cider vinegar ½ teaspoon Himalayan sea salt In a small bowl, whisk together olive oil, vinegar, lemon juice and salt. Assemble 1 teaspoon cumin ⅓ cup goat cheese crumbles (optional) ½ teaspoon ground black pepper Combine pumpkin seeds, cumin, cheese, veggies, olives and mint in a large bowl, mix well. Toss with dressing. Let sit 15 minutes or more prior to serving. Serve Romaine or another lettuce Spoon jicama mixture into lettuce leaves and roll. Preparation: 20 minutes active, plus 15 minutes to set Serves: 4 This is a complex, interesting dish.
Prep
1 cup brown rice 1½ cups vegetable broth ¼ cup pumpkin seeds ⅓ cup cilantro 1 cup spinach 1 clove garlic ½ cup celery ½ lemon Cook rice in a medium saucepan with broth, according to package instructions. Allow to cool. Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally. Finely chop cilantro, spinach and garlic. Slice celery and lemon. Assemble 3 tablespoon extra-virgin olive oil 1 tablespoon walnut oil ½ teaspoon salt ½ teaspoon ground pepper ¼ cup feta cheese ¼ cup dried cranberries In a small bowl, combine oils, salt and pepper, whisk gently. In a large bowl, combine cilantro, spinach and garlic. Toss with oil mixture. Stir in celery, salt, pepper, and pumpkin seeds. Stir in rice. Sprinkle with feta and cranberries. Toss again right before serving. Serve Serve with a squeeze of lemon. Preparation: 45 minutes Serves: 4 My poached egg bowl makes a warm and gently nutritious meal.
Prep
quinoa 2 cloves garlic, chopped 1 shallot, chopped 3 cups spinach, chopped 2 carrots ½ inch ginger Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger. Stovetop ½ tablespoon white vinegar 4 eggs ½ teaspoon salt ¼ teaspoon freshly ground pepper 2 tablespoons coconut oil ¼ teaspoon turmeric Heat one inch of water along with vinegar in a shallow pan over high heat. When the water begins to simmer, lower heat to medium and gently crack eggs into water, add salt and pepper. Continue to simmer until whites are opaque. Sauté shallot, garlic and spices in coconut oil; add quinoa and spinach. Continue cooking until spinach is just wilted; keep warm until ready to serve. Serve Divide quinoa and spinach mixture into bowls, serve with an egg. Preparation: 20 minutes Serves: 4 My take on the traditional potato salad pairs the natural sweetness of cinnamon with the tanginess of Dijon mustard.
Prep
½ cup frozen edamame 3 pounds sweet potatoes ½ inch ginger ½ lime ½ small red onion 3 stalks celery ¼ cup fresh dill Thaw and shell edamame. Dice sweet potatoes. Grate ginger. Juice lime. Thinly slice onion and celery. Finely chop dill. Stovetop In a medium saucepan with a steamer basket and 1 inch of water, steam sweet potatoes until tender, 10 – 15 minutes. Allow to cool. Dressing 2 tablespoons Dijon mustard ⅛ teaspoon cinnamon ¼ teaspoon Himalayan salt ¼ teaspoon black pepper Whisk together lime juice, mustard, ginger, cinnamon, salt and pepper. Salad Combine onion, edamame, celery and dill in a large bowl. Stir in sweet potatoes and toss with dressing. Cover and refrigerate at least two, and up to 24 hours. Preparation: 20 minutes, plus 2 hours to set Serves: 4 For a healthy and satisfying take on tacos, I have added sweet potato and substituted chard for taco shells.
Prep
1 large shallot 2 cloves of garlic 1 lime 1 can black beans, or 2 cups cooked beans 1 large sweet potato 1 bunch chard 1 avocado ¼ cup cilantro Peel and finely chop shallot and garlic. Juice lime. Rinse and drain beans. Grate sweet potato, leaving skin on. Cut the chard leaves from the stems, set aside. Finely chop chard stems. Peel, pit and slice avocado. Roughly chop cilantro. Filling 1 tablespoon coconut oil 2 teaspoons curry powder ½ teaspoon turmeric 2 teaspoons cumin ½ teaspoon chili powder (optional) Salt and pepper to taste ½ cup water Sauté garlic and shallot in coconut oil until shallot is soft. Add spices and sauté a few minutes longer, stirring constantly. Add sweet potatoes, chard stems, lime juice and water; cover and simmer until sweet potatoes are nearly done, adding more water if necessary and stirring occasionally. Add in black beans and continue to cook until beans are warm and liquid is gone. Wraps Rinse chard leaves, but don’t dry them. Heat a dry skillet, place leaves individually or a few at a time on skillet and cover. They will steam with the water left on the leaves from rinsing. Watch them carefully; it only takes about a minute! Serve Wrap a few spoonsful of the filling in each leaf. Garnish with avocado and cilantro. Preparation: 30 minutes Serves: 4 “A delightful retreat from the bland chicken patties of yesterday.”
Prep
2 garlic cloves ⅔ cup cilantro 3 green onions 1 teaspoon fresh ginger Peel and finely chop the garlic. Finely chop the cilantro and onions. Grate the ginger. Patties 1 pound ground chicken 1 teaspoon red chile powder (or to taste) 1 teaspoon fish sauce ½ teaspoon Himalayan salt ½ teaspoon pepper ½ lime ½ teaspoon turmeric 2 tablespoon coconut oil 2 tablespoon hemp seeds Mix garlic, cilantro onions and ginger along with the chicken, chile, fish sauce, salt, pepper, lime juice and turmeric. Form into patties, rub lightly with oil, and roll edges in hemp seeds. Grill Sauté or grill about 8 minutes on each side, or until done. Serve Mixed salad greens Serve over a bed of your favorite greens Preparation: 15 minutes Serves: 4 I like eggs and the protein they provide
Prep
1 large shallot 1 tablespoon cilantro or parsley 1½ cups shiitake or other mushrooms 2 cups fresh spinach 3–4 medium red potatoes Finely chop shallot and cilantro or parsley. Coarsely chop mushrooms and spinach. Thinly slice potatoes. Frittata 8 eggs ½ cup grated Parmesan cheese ½ teaspoon turmeric ½ teaspoon salt 6 tablespoons extra-virgin olive oil 2 tablespoons vegetable or chicken broth Beat together eggs, cheese, turmeric, and salt. Set aside. In large skillet, heat 3 tablespoons olive oil and broth over medium low heat. Add shallot, and stir often until soft (3–5 minutes). Add mushrooms and sauté until tender (3–5 minutes). Stir in spinach and cilantro and sauté 2 minutes, and then add mixture to egg mixture. In large skillet, heat remaining oil over medium heat, fully coating bottom of skillet. Spread red potatoes over bottom of skillet in one or two thin layers and cook 5 minutes over medium heat. Pour egg and vegetable mixture over potatoes; turn heat down to low medium, and cover. Cook about 20 minutes, periodically checking to see if eggs are firm. Serve When done, run rubber spatula around edge of frittata, cut in wedges, and serve. Preparation: 45 minutes Serves: 4 |
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