Veggies are good at breakfast, I read, they are especially good, as they’re nutritious, full of antioxidants, provide very few calories per portion, and are packed with fiber—which is filling because it takes up space in your digestive system. Fiber also slows digestion, which means you’ll have a steadier supply of energy over a longer period of time.
So rooted in the fridge this morning and voila :
A simple fried egg-white, stacked on walnut bread cut to size and garnished with a light salad of cherry tomatoes, avocado, some parsley, some Japanese cucumber and pomegranate arils tossed with balsamic vinegar, olive oil, salt and pepper.
Oops … forgot to mention the most important part – a layer of hummus (made sans garlic) between the egg and the bread !
Tasted every bit as good as it looked !
The info on veggies for breakfast from http://time.com/4583581/healthy-food-meal-protein/?xid=newsletter-brief
So, another friend is visiting and I have mined her trove of easy-home-food recipes in an attempt to coax Mum into eating …
… because when I try Mum’s recipes, they are never up to par as far as she is concerned. Mona suggested I don’t even try to replicate her recipes, but offer different ones instead, so they remain new and fresh … and there’s nothing to compare them to. Smart lady !!
- 4 eggs, boiled, or 4 egg whites made into an omelette with chopped tomato, onion, green chili, coriander, salt and pepper – and cut into squares
- 1 each – cardamom, clove and a small stick of cinnamon
- 1 big big onion or 2 small small onions (I love the sound of this !!), chopped or sliced
- 1/2 inch piece of ginger, crushed
- 3 cloves garlic, crushed
- 1 green chili, seeded and sliced (can increase or decrease according to taste and this is balanced by the chili powder added later)
- 1 sprig curry leaves
- 2 small tomatoes or 1 big one, chopped
- coconut milk
- fresh coriander leaves, chopped, to garnish
- 1/4 tsp haldi (turmeric powder) )
- red chili powder, according to taste )
- 2 heaped tbsp coriander powder ) mix into a paste with a bit of water,
- a pinch of garam masala (optional) ) keep aside
- 1 tsp vinegar )
Sliced Hard Boiled Egg
Cinnamon, Cardamom and Cloves
Hard Boiled Eggs
- In hot oil sputter the cardamom, clove, and cinnamon stick.
- Add the onion, ginger, garlic, chili and curry leaves and brown on low heat, stirring all the while till the ‘raw’ smell disappears.
- Add the paste and keep stirring and frying, again till the ‘raw’ smell evaporates. Add the tomatoes and salt (the salt makes the tomatoes cook faster), and cook well to desired consistency, adding water in spoonfuls to ensure the paste does not stick to the bottom of the pan.
- Add the coconut milk, cook a bit and spoon the boiled egg halves or omelet squares into the gravy.
- Garnish with coriander leaves.
Images borrowed from the web, with thanks.
A breakfast staple in India, good with either bread or parathas, this is Mona’s delish version.
- 8 eggs, whisked with pepper, salt and a dash of milk
- 2 tomatoes, chopped
- lots of fresh coriander, chopped
- 2 big onions, chopped
- 1 tsp cumin seeds
- 2 green chilies, finely diced
- pinch of haldi (turmeric powder)
- a dash of garam masala powder
- a tsp or more of coriander powder
- a sprinkle of Kashmiri chili powder for colour or spicy chili powder for the bite
- In hot oil in a wok, sputter the cumin seeds, then add the onions and green chilies and fry till turning brown.
- Add the haldi, garam masala and coriander powders, fry a bit.
- Add the tomatoes and fry, then the chili powder of your choice, with salt.
- Fry again for a bit, then add the coriander leaves, stir.
- Add the eggs on a slow flame and keep stirring till done, making sure it doesn’t get too dry.
So Syl arrived with these silicon containers to poach the eggs.
And vinegar was added to the water and a pot set a-boil, and the darn things lowered gently in. Gently.
And into a plate, with slices of smoked salmon and some herbs. Toast. A grind of salt and pepper.
Elizabeth kindly shared her biryani recipe – most interesting as the rice was cooked in coconut milk instead of water. It was utterly delish and needed no accompaniment other than a raita … perhaps not even that !
- 2 cups basmati rice, cleaned
- 2 ½ cups coconut milk ( use the ‘first’ milk and add water to dilute, or 1 to 1 1/2 cups of concentrate diluted to the specified amount)
- 1 kg chicken, in pieces, skinned, cleaned
- 3 to 4 tbsp ghee
- ½ tsp turmeric powder / haldi
- 1 tbsp chili powder
- 1 stick cinnamon, broken into pieces
- 3 star anise
- 5 cloves
- 3 bay leaves
- 4 green chilies, seeded, slit
- 4 big onions, sliced thin, separated
- 2 tomatoes, chopped fine
- 4 tbsp ginger garlic paste (from a 3” piece of ginger & 10 cloves garlic)
- Handful mint leaves, chopped
- Handful coriander leaves, chopped
- 1 tbsp lemon juice (optional)
- pinch of saffron (optional) in 1 tbsp water, kept aside
- big onions, sliced thin and fried crisp )
- chopped coriander ) for garnish
- hard boiled eggs )
- Place rice in the rice cooker, add the coconut milk and set it aside to soak for 20 minutes.
- Heat ghee, add cinnamon, star anise, cloves and bay leaves, sauté for a minute.
- Add onions, green chili and a dash of salt, sauté till half cooked.
- Add ginger garlic paste, sauté 2 minutes, then add the tomatoes, mint, coriander and sauté all till soft.
- Add turmeric and chili powders, salt, continue sautéing for 2 minutes.
- Add the chicken, sauté for 3 minutes, then add half a cup of water and cook the chicken till half done, gravy thick.
- Add this mixture to rice, mix well, taste for salt. Cook till done.
- Sprinkle the saffron mixture and lime juice, fluff up the rice.
- Garnish and serve.
All images borrowed from the net.
Elizabeth, David, thank you for this !
The last entry, this one and the next two contain information on Mediterranean eating fundamentals. The credit for all the hard work and good information goes to the September 2013 issue of Good Housekeeping. They’ve kept it simple and made it easy !
Oatmeal with Fruit & Nuts
- Combine 25g rolled oats with 100g plain 2%fat Greek yoghurt and leave overnight.
- Stir in half a grated apple, 6 chopped almonds and 1/2 chopped mango.
Pomegranate & Berry Smoothie
- In a blender, whiz together 50g berries, 1/2 banana, 50 ml pomegranate juice and 125ml low-fat yoghurt with a handful of crushed ice.
- Serve with 6 walnut halves.
Yoghurt & …
Combine 150g plain 2% fat Greek yoghurt with any
one of the following :
- 1 tbsp roasted chopped pistachios, 2 chopped dried apricots and a pinch each of cinnamon and nutmeg.
- 85g berries, 1 tsp orange blossom honey and 2 tsp sunflower seeds
- 1 sliced nectarine, 1 tsp runny honey and 1 tbsp toasted pine nuts
- Combine 25g rolled oats, 2 tbsp plain 2% fat Greek yoghurt, 2 chopped walnuts, 2 chopped dried figs and 2 chopped dates. Serve topped with a few berries.
Scrambled Eggs, Med style
- Beat 2 eggs with 1/4 diced pepper, 1/2 tbsp sun-dried tomatoes, 1/2 tbsp sliced olives and 4 halved cherry tomatoes. Cook in a non-stick pan with 1 tsp butter over a moderate heat, stirring, until just set.
- Serve with a slice of thin toast.
Toast with Cheese, Fruit & Nuts
- 1 slice wholemeal toast spread with 1 tbsp or 25g Philadelphia Light, topped with 1 sliced pear and 2 chopped walnuts.
Fresh Fruit Plate
- 200g prepared fruit such as peaches, strawberries and oranges, 1 tbsp toasted flaked almonds, hazelnuts or cashews and 1 tbsp pumpkin seeds.
That’s one week of recipe options !!
Photograph borrowed from http://www.violetfashionart.blogspot.com.
A friend emailed a link with the brief comment – interesting.
Indeed, it is. Check it out.
” … and that lady who does the cheeses and preserves, (syl might recall) had some preserved whole oranges … so tiny they are prob mandarins or qumquat … but they were divine to look at and taste and i made up this upside down orange almond cake that turned out so completely divine but devilishly hi-cal.”
ok the recipe is really simple and am sure you’ll get some preserved mandarins.
100 gms butter
1 cup sugar
3 eggs, separated
mix them well together, add some of the syrup from the preserve
add a cup of almond meal with a tsp baking powder (i did 3/4 cup almond meal n 1/4 cup flour)
pour in some grenadine or cointreau for good measure
beat the whites stiff, fold into batter
in a loaf tin, ( mine is approx 3.5″ x 8″) greased and dusted, (additionally, layer the bottom with grease paper – that prevents the oranges from burning) huddle the oranges at the bottom of the tin, pour in the batter and they will fill the gaps and hold the oranges together.
bake according to your oven, but mine was 200 deg till it rose, then 170 till it was done. took about 55 mins i think.
when cooled, turn it over so the oranges are on top.
if serving as dessert, i think whipped cream would be great, but it was good on its own and seemed right to have it while it was lukewarm.
Picture borrowed from http://neckredrecipes.blogspot.sg/2009/05/mandarin-whisky-marmalade.html
Add spice to your breakfast !
“Egg whites are recommended in most diets and I go nuts trying to think up new ways of making them interesting. I recently tried this version of the classic french toast. I call it Masala Toast. It’s easy.” – K
3 egg whites, beaten well
Half a small onion, chopped
A small tomato chopped
Some coriander, chopped
A pinch of chili powder
Salt to taste
2 slices brown bread
- Fry onions to a light brown in very little olive oil. Keep aside.
- Mix salt, chili powder, onion, tomatoes and coriander to egg whites.
- Cut the bread into 2 halves, i.e. triangles.
- Heat one teaspoon of olive oil in a pan.
- Dip one triangle into the egg mixture. When soaked well, drop into the pan. Spoon some of the onion mixture on to the top.
- Let it cook on a slow flame for some time and when the egg looks set, flip it over carefully and cook the other side.
- When it is cooked, slide onto your plate and enjoy.
- Repeat with the other triangle of bread.
Tip : Cook on a low flame – you will need less oil.
Picture borrowed from http://www.builtlean.com/2010/10/12/top-10-fat-loss-foods/. This is a great article as well – Top 10 Fat Loss foods.