This vegetarian ramen noodle soup with bok choy and shiitakes is soooo good! The broth is super rich and flavorful thanks to an easy trick. Use whole grain ramen for extra fiber. Plus, you can make it in just over 30 minutes so it’s weeknight friendly!Read More
Looking for a fun new make ahead breakfast the whole family will love! Try this southwestern sweet potato hash, which is roasted on a sheet pan and flavored with Florida orange juice and spices for a yummy sweet and spicy flavor. Just top with a fried egg! This vegetarian meal can be enjoyed for breakfast or dinner.Read More
Looking for something yummy and comforting to make on Christmas morning? This make ahead hash brown casserole with peppers and kale has all the comfort ingredients - melty cheddar cheese and sausage - plus a ton of veggies for flavor and nutrition! It's super easy but special enough for a holiday breakfast!Read More
This smoked salmon, avocado and pesto breakfast sandwich is worth waking up early....or getting to work late for! With fresh vegetables, pesto, a runny egg and a thick layer of smoked salmon, it's the breakfast sandwich of your dreams!Read More
Sharing highlights from my weekend + the recipe for this pasta frittata with broccoli rabe and baby bella mushrooms. This easy, make ahead recipe is one of my favorite ways to use up leftovers at the end of the week! If you've never tried pasta in your frittata before - DO IT! It's an easy way to sneak in whole grains to round out your meal and make it more filling.Read More
Start your day with a protein packed breakfast! These vegetarian spicy quinoa and black bean tacos make a filling savory breakfast, or enjoy leftovers for lunch or dinner! The spicy mixture takes just minutes, then load up the taco with your favorite fillings - avocado, cilantro, grilled corn and juicy tomatoes!Read More
This nordic salad with smoked salmon and lemon-dill dressing was inspired by an upcoming trip to Iceland! Embrace the nordic diet trend with this salad that packs tons of common nordic ingredients and flavor into a fresh salad bowl - hard boiled egg, root vegetables, dill, peppery radish and a bright lemon-dill oil dressing.Read More
This smoked salmon and goat cheese frittata with capers and dill is a take on my favorite breakfast bagel! Make ahead and enjoy all week for breakfast or lunch, or bring this for a brunch potluck! Smoked salmon is packed with omega 3s and the dill pairs perfectly with it.Read More
Better than breakfast tacos? These breakfast enchiladas are stuffed with sweet potatoes, black beans, scrambled eggs and topped with spicy salsa verde and feta!
Forget breakfast tacos. Let's make breakfast enchiladas a thing.
I mean, tacos and enchiladas are basically the same thing - tortillas stuffed with lots of yummy things. But these breakfast enchiladas have one significant advantage over breakfast tacos. Make-aheadability. While these are fabulous fresh out of the oven (and also make a mean breakfast for dinner), they are simple to reheat and eat all week.
So guys, let's lead a charge to make breakfast enchiladas the new breakfast casserole. Personally, I plan to do my part by making these for all the Clemson tailgates for noon games come fall.
These make a super filling breakfast, packed with protein and high fiber carbs. Enjoy one with a side of fruit salad or two to last till dinner!
Breakfast Enchiladas with Sweet Potatoes, Black Beans and Eggs
Makes 12 enchiladas
- 2 tablespoons plus 1 teaspoon extra virgin olive oil
- 2 sweet potatoes, chopped in 1/2-inch dice
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 teaspoons chili powder
- 1 can black beans, drained
- 6 eggs, beaten.
- 12 corn tortillas
- 1 12-ounce jar salsa verde
- 3 ounces feta cheese, crumbled
- Optional for serving: hot sauce, chopped fresh cilantro, avocado, sour cream/plain yogurt
- Preheat oven to 350 degrees.
- Heat 2 tablespoons olive oil in a large sided skillet. Add sweet potatoes and saute until starting to brown, about 5 minutes. Add onion and garlic, season with salt, pepper and chili powder. Saute until potatoes are tender, about 10 minutes.
- Scrape potato mixture into a large bowl. Stir in black beans. Wipe skillet clean and add teaspoon of olive oil on medium heat. Pour in beaten egg and scramble. When eggs are fully cooked and scrambled, stir into potato mixture.
- Pour 1/2 cup salsa verde into the bottom of a large baking sheet. Take about 1/2 cup filling and wrap up with a corn tortilla. Place seam side down in the baking dish. Repeat with remaining tortillas. Pour remaining salsa verde over the top. Sprinkle with feta. Place in the oven and bake 20 minutes. Serve as desired.
More savory make ahead breakfasts:
Hopping on the savory oatmeal trend with this bowl of oats topped with sauteed mushrooms, arugula and a fried egg!
While talking breakfast with one of my clients a few months back, she mentioned that she ate her oatmeal with a pat of butter and a drizzle of sriracha. Lightbulbs went off and I suddenly realized savory oatmeal was the one thing that was missing from my life.
I adore oats for breakfast, hence the multiple incarnations on this blog. It's filling, tasty and nutritious. But in the morning, I tend to gravitate towards savory over sweet.
Apparently my client is a trendsetter because all of a sudden, my inbox was inundated with recipes for savory oatmeal! And now I'm hopping on the savory oatmeal bandwagon with this version topped with sautéed mushrooms, olive oil drizzled oatmeal and fried egg!
Consider this a canvas for all your savory desires! Try these other savory oatmeal toppings:
ASIAN // Scallions + soy sauce + sriracha + egg fried in sesame oil + sesame seeds
SIMPLE // Sharp cheddar + olive oil + sea salt and cracked black pepper + toasted almonds
GREEN // Sliced avocado + sauteed kale or spinach + olive oil + lemon juice + salt and freshly cracked black pepper + chia seeds
CARNIVOROUS // Spicy chicken sausage + peppers + onions
FALL // Sauteed mushrooms + caramelized onions + goat cheese
SPRING // Roasted asparagus + oven roasted tomatoes + poached egg + dill
Savory Oatmeal with Sautéed Mushrooms, Arugula and Fried Egg
- 2 cup unsweetened almond milk
- 2 cup water
- 2 cup rolled oats
- 1/2 cup chopped roasted red bell peppers
- 8 ounces mushrooms, quartered
- Olive oil
- Nutritional yeast or parmesan cheese
- Flaky salt (or truffle salt) and cracked black pepper
- Bring water and almond milk to a boil on medium-high heat in a medium pot. Stir in oats and reduce to a simmer. Cook about 10 minutes until oats are tender and oatmeal is thickened. Season with a pinch of salt and stir in bell peppers.
- Meanwhile, heat a teaspoon or two of olive oil in a large skillet. Add mushrooms, a pinch of salt and black pepper and saute until liquids are released and absorbed, about 8 minutes total. Set aside until ready to use.
- Heat a little more olive oil in a skillet and fry eggs as desired.
- Divide oatmeal between bowls. Top with a sprinkle of nutrition yeast, sauteed mushrooms, fried egg, a handful of arugula. Finish with a drizzle of olive oil, salt and freshly cracked black pepper.
For those who aren't quite ready to hop on the savory oatmeal bandwagon:
Eggs in a nest, a dish of brown rice sautéed with vegetables and eggs baked in, is SO simple, you won't believe how tasty it is! Meet your new favorite weeknight dinner!
Every year for Valentine's Day, I give my husband a very special and thoughtful gift - the gift of not having to bother getting me any gifts.
Yep, I'm one of those people who thinks Valentine's Day is kind of silly. I'm not vehemently anti-Valentine's Day, I just rather not get a box of chalky tasting chocolates or go out to dinner at 8:45 because that's the only time we could get a reservation. I much prefer a cozy meal at home with the hubs, my pups and Netflix.
I used to prepare a special meal for Valentine's day. When we first moved into our house (we closed on it a few weeks earlier) I prepared a beef roast with this Madeira wine and tomato jam with crispy potatoes and this super fancy French bistro salad. The meal was pretty incredible, but I think we ate at 10 pm because it took so long and I had to work late that day. So basically my Valentine's Day was spent running around the kitchen as a harried, frazzled mess. Braving the crowds on Valentine's Day was starting to make a lot more sense.
A couple years ago, I gave Scott an even better present for Valentine's Day - food poisoning. I thought I pulled off this incredible meal of mussels in dijon cream sauce with pommes frites (you know, the really thin, crispy kind) followed by the most incredible chili chocolate brownies studded with caramel. It wasn't until the next day when we both didn't feel so hot that I realized we had food poisoning from the mussels.
No more fancy Valentine's Day meals for us.
I now like to keep things simple, making something with sentimental value rather than flare. Things like this egg in a nest, which I used to make all the time when we were semi-long distance dating. As basic as this recipe is, just pan fried veggies and brown rice with eggs baked in, it's soooo crazy good. In fact, I used to use the fact that I was making it to lure my now hubs into driving almost 2 hours from his work just to see me for the night by telling him I was making this dish!
This works best when you use cold or room temperature cooked rice, which gives it a nice, crispy texture and keeps it from getting sticky or mushy in the pan. It also helps it form a nice crust on the bottom, which is kind of the best part. Or maybe it's the runny yolk? Mmmm.
It probably goes without saying, because everything goes well with sriracha, but this is REALLY good with sriracha.
Eggs in a Nest
- 1 cup brown rice
- 1 1/2 tablespoons extra-virgin olive oil
- 1 onion, chopped
- 6 garlic cloves, minced
- 2 carrots, chopped
- 1/4 cup oil packed sun-dried tomatoes
- 3 ounces spinach, roughly chopped (half a bag)
- 6 eggs
- Sriracha and chopped fresh parsley, optional for garnish
- Bring brown rice and 1 1/2 cups water to a boil in a medium pot. Cover, reduce heat, and simmer until tender, about 40-50 minutes. Set aside and cool to room temperature, or refrigerate.
- Head olive oil in a large skillet on medium-high heat. Add onion and garlic and saute until translucent, about 3 minutes. Add carrots and sun-dried tomatoes. Season with salt and pepper. Cook until carrots are crisp-tender, about 5 minutes. Add brown rice and cook until vegetables are tender and rice is starting to get crispy. Stir in spinach and cook until wilted. Season with salt and pepper.
- Make 6 wells in the rice and crack an egg into each. Cook until whites are starting to set, then transfer to the broiler. Cook until whites are set and eggs are still runny, which should take just a few minutes.
For those of you who actually like to do Valentine's Day like a normal person:
Learn my tricks for how to make the perfect omelette with a creamy, custardy texture, plus a simple recipe for mushroom omelette with goat cheese.
Earlier this week, I read a really interesting article, "The Myth of 'Easy' Cooking." It got me thinking differently about the recipes I share and how I approach cooking. I encourage you to give it a read, especially if you feel like you're constantly strapped for time, running around like a crazy hot mess (i.e. me most of the time). If you're too busy to read it right now, running around like a crazy hot mess, basically, the summary is this:
Easy recipes aren't actually easy.
With the recent emphasis on clean eating, home cooking has become the gold standard of healthy eating. As someone who firmly believes in the power of whole food, I can certainly agree with that designation. In my practice, I spend a considerable amount of time with my clients teaching them how to make home cooking a realistic and regular habit.
But, we can't forget that it comes at a cost and that cost is time. Time is a precious commodity, especially for anyone with children, working a job more than 40 hours a week (hi!), multiple jobs, a long commute, or is active in their community.
With the barrage recipes marketed as easy, which I am absolutely guilty of too, it's easy (pun intended) to feel guilty for not having time to cook. Why can't I find the time to make homemade almond milk in three different flavors for the week?? The recipe says it only takes 15 minutes! And I know I'm not the only one who has taken well over an hour to cook a Rachael Ray 30 minute meal. With 19 ingredients, it takes me 30 minutes just to hunt down the ingredients in my kitchen!
The problem isn't you, it's the recipes. Not that the recipes aren't actually semi-easy or relatively quick if you've done them before. It's the fact that we're using recipes in the first place. As the author states, "real 'easy' cooking, if that’s what you’re after, is far too simple to sustain a magazine and cookbook industry. It relies on foods that can be purchased at a single point of sale and involves a bare minimum of ingredients and a small repertoire of techniques. It leans heavily on things your mom taught you."
Basically, it's not about knowing how to follow a recipe, it's about knowing how to cook. Sure, recipes are helpful for teaching people how to cook (and of course baking, which is much more scientific). But once you know how to cook, you can skim a recipe for inspiration without spending time reading it word for word. When you know how to cook, know what ingredients are extraneous and can be left out. When you know how to cook, you know what a teaspoon or a third of a cup look like, so you don't have to spend time measuring.
Inspired by that article, I plan to share more posts discussing basic cooking techniques rather than specific recipes. 'Non-recipes' that give you the basic instructions you need to create a gourmet tasting meal without spending a lot of time in the kitchen.
Alas, I give you a 'non-recipe' for omelettes. They've sustained me many a day! Whether it's for breakfast paired with fresh fruit or dinner with a side of toast and greens dressed with lemon juice and olive oil, omelettes are super simple yet feel gourmet when made with seasonal ingredients and good technique.
So, you probably know how to make an omelet, but do you know how to make a perfect omelet? Well, I probably don't either. Who are we kidding? I'm no chef! But...I do know how to make a damn good omelet, and I think that's good enough. Here are my tricks of the trade:
- Precook vegetables. With the exception of spinach, which wilts in approximately 2.5 seconds, there's nothing grosser than raw vegetables in an omelet. I often use omelettes as a way to use up leftover vegetables, or I'll batch cook vegetables on the weekend. Then there's the ultimate time saver - frozen, defrosted vegetables. #nojudgement
- Use a nonstick skillet. Save yourself the hassle. Just do it.
- If you can, use room temperature eggs. This is by no means a rule, because goodness knows I regularly forget to take my eggs out of the fridge in advance. But if you can, it helps give the eggs a custardy texture. Sometimes I'll put them in room temperature water to raise the temperature a bit.
- Beat the eggs with a fork until completely mixed and season with a little salt and pepper. Add dried or fresh herbs if you like.
- Heat the dry skillet on medium-high heat a minute or so before adding butter. This makes sure it's nice and hot, which will help the omelette cook quickly. On the topic, while I don't use a ton of butter, I am pro-butter vs olive oil when omelette making. It tastes so much better. The pan is ready when the foam in the butter subsides.
- Pour the beaten eggs into the hot pan then tilt so it covers the skillet. After it's in the pan, DON'T TOUCH THE EGGS! You want it to get a nice crust so it's important to let it sit.
- When the eggs are mostly set, but still a little wet in the middle, add the filling. The eggs will finish cooking with residual heat. If you cook it fully, your omelette will be dry.
- Immediately fold one side over the fillings using a wide spatula (I like this one). As you tilt the pan on to your plate, filled side first, flip the other side over the fillings so you've got a trifold.
- Cheese. This deserves a special note of it's own. Crumbly cheese like goat or feta should go one top, while shredded hard cheeses that melt and get gooey should go inside. This is not personal preference, but rather a cold, hard, scientific fact.
Now, let's talk fillings. I'd love to hear your favorites in the comments below! Here are some of mine:
- smoked salmon + goat cheese + tomatoes + avocado
- red onion + corn + tomatoes + sharp cheddar
- asparagus + brie
- spinach + sun dried tomato + pesto
- kale + olives + feta + oregano
- chilies + black beans + tomatoes
And of course, garlicky sauteed mushrooms...
Simple Mushroom and Goat Cheese Omelette
- Extra virgin olive oil
- Shallot, finely chopped
- Garlic, minced
- Mushrooms, cleaned and chopped
- 3 large eggs, preferably at room temperature
- Goat cheese
- To garnish (optional): truffle salt, chopped parsley
- Heat olive oil in a skillet on medium-high heat. Add shallot and garlic and saute 1 minute until fragrant. Add mushrooms and a pinch of salt and pepper. Saute until liquid is released and absorbed, about 10 minutes. Remove from skillet, set aside and wipe skillet clean if making omelette immediately. Or refrigerate until needed, then reheat briefly in the microwave.
- Crack eggs into a bowl and beat until completely mixed with a fork. Season with salt and pepper.
- Place clean skillet on medium-high heat. Add knob of butter, dragging it over the pan with the tip of your knife as it melts to cover the skillet. When foam subsides, pour in the egg, lifting the skillet to spread it evenly. Cook until eggs are mostly set, but still appear wet on top.
- Add mushrooms in a line down the middle. Immediately flip edge of eggs over the fillings. Press down slightly to 'seal'. Slide filled side of omelette out of the skillet and on to the plate while flipping the other side over the top to make a tri-fold.
- Crumble goat cheese over the top, garnish with truffle salt and parsley and serve.
Classic migas, a Tex-Mex dish of eggs cooked with tortillas and vegetables, is my favorite 15 minute meal!
In yesterday's Wellness Wednesday post, I mentioned there are some nights I feel tempted order pizza rather than cook a homemade meal. Yes, us dietitians are human. The strategy I shared for temptation bundling, which has turned cook time into my downtime, is definitely the main thing that keeps me from dialing in an order of Kung Pao, but I also have another trick up my sleeve.
Meet migas, my favorite 15 minute meal.
Migas is a Tex-Mex dish made of scrambled eggs cooked with tortillas, onions, chiles, tomatoes and topped with cheese. Not much of a looker, but it makes up for that in taste and hearty satisfaction. Oh, and the fact that it takes hardly any time and is made with ingredients that 87% of the time I already have on hand.
Feel free to dress this recipe up with chorizo and red peppers. Or, you could swap out the cheddar for feta, queso fresco or pepper jack. You could also simplify the recipe to the essentials - eggs, tortillas and onion. If I make this for breakfast I'll serve it with fresh fruit. For dinner, it's either a side salad dressed with lime juice and sea salt, or canned refried beans, depending on my hunger level.
- 1 1/2 tablespoons extra virgin olive oil
- 1/2 red onion, chopped
- 1 jalapeno, seeded and chopped
- 2 cloves garlic, minced
- 2 tomato, seeded and chopped
- 3 ounces tortilla chips, lightly crushed
- 8 large eggs, beaten and seasoned with salt and pepper
- 1 cup sharp cheddar cheese, preferably organic
- In a large skillet, heat olive oil on medium-high heat. Add onion, jalapeno and garlic and saute until translucent, about 5 minutes. Add tomato and saute until tender, about 2-3 minutes. Add tortilla chips, stir to combine and cook until slightly crisped, about 2-3 minutes.
- Push the vegetables and tortillas to one half of the skillet. Pour the eggs into the other half. Cook, pushing the outside of the eggs towards the center until cooked about halfway, then stir the entire mixture to combine and cook all of the way through.
- Top with cheese and serve.
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Eggs are my secret to a quick, easy and delicious meal. Greek Greens frittata can be on the dinner table in less than thirty minutes!
Back in February, when the Dietary Guidelines Advisory Committee dropped their recommendation to limit cholesterol, I was pretty excited. A long time egg lover (sunny side up and over, thank you!), I hate that eggs were demonized for so long. If you live in Columbia, you may have heard me yell out a Vicky Gunvalson-style "woo hoo!" when the news broke...or maybe that was your next door neighbor whose been subjecting himself to rubbery egg white omelets for years.
There's a small percentage of people considered "hyperresponders" to dietary cholesterol, usually someone with diabetes, an early history of heart disease or familial hypercholesterolemia. They should continue to limit eggs to just a few times a week. Otherwise, eggs are not only safe, but incredibly nutritious, yolk and all.
In fact, eggs are (you guessed it!) a Good Mood Food, and not just because that sunny yellow yolk makes you smile. Although it does that too :) Eggs, especially the yolks, are packed with nutrients that support brain health.
VITAMIN B12 // A deficiency in B12 can cause depression, anxiety, and lethargy, which in some cases can be severe. This vitamin plays many roles in the maintenance of the central nervous system, including the creation of neurotransmitters, DNA expression, and metabolism of fatty acids (remember, your brain is mostly fat). One whole egg contains 25% daily needs of B12.
VITAMIN D // Does more than build strong bones. Vitamin D deficiency has been linked to chronic diseases like diabetes, heart disease, cancer, and most recently, depression. Vitamin D is needed to build neurotransmitters, for nerve growth, and seems to also reduce inflammation in the brain. Multiple studies have shown a strong correlation between vitamin D deficiency and cognitive issues and depression. Vitamin D, which is activated by the sun, has been proposed as the root cause of seasonal affective disorder, or the winter blues. It's too early to know if vitamin D is an effective treatment, but one small study found supplementing vitamin D in women with severe depression reduced symptoms.
CHOLINE // Contained in the yolk is a nutrient called choline, which forms acetylcholine, the backbone of neurotransmitters. Most research has focused on deficiencies in serotonin as a root cause of depression - the most common antidepressants work on serotonin - but recent research indicates acetylcholine may play a role, especially for those who don't respond to traditional depression medications. Choline deficiency has also been linked to anxiety. Egg yolks happen to be an excellent source of choline, the most excellent source in fact!
OMEGA 3S // Likely the most studied nutrient for brain health, depression and anxiety and it's not just in fatty fish! Because pastured eggs significantly more omega 3 fats, it's a good reason to pay the few extra dollars.
Clearly, I'm a fan of the mood boosting benefits of eggs. But perhaps just as important - eggs are THE BEST for whipping up a quick, easy and family friendly dinner. Think omelet and a salad, veggie and potato scramble, veggie fried rice with a scrambled egg...heck, I'll throw an egg on some whole grain toast and cal it a day if I'm really pressed for time! But usually, it's a frittata that becomes my weeknight meal. We probably making one every week, either for a make ahead breakfast or dinner! This Greek inspired frittata was particularly tasty, especially when topped with a quick spicy tomato sauce. Feel free to use any greens you like, another good mood food, by the way, but we'll save that for another day!
Greek Greens Frittata
Feel free to use any greens you like. Spinach, chard and arugula would all work well. To save time, skip the tomato sauce and use jarred, souped up with a little crushed red pepper flakes.
- 1 tablespoon extra-virgin olive oil
- 1 bunch kale, thick stems removed, thinly sliced
- 2 garlic cloves, minced
- 1/4 cup chopped kalamata olives
- 8 eggs, beaten
- 1 tablespoon chopped fresh oregano or 1 teaspoon dried
- Salt and pepper
- 2 ounces goat or feta cheese, crumbled
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 1/4-1/2 teaspoon crushed red pepper flakes
- 1 1/2 cups canned pureed tomatoes
- In a medium, oven-proof skillet, heat olive oil on medium high heat. Add garlic and kale and saute, stirring occasionally, until wilted, about 7-10 minutes depending on thickness. While kale is cooking, whisk oregano, salt and pepper into the eggs.
- After kale is wilted, add olives and stir. Pour eggs into the skillet, reduce heat to medium and cook without touching until mostly set. To cook the top, place briefly under the broiler for about 1-2 minutes.
- While frittata is cooking, make the tomato sauce. In a small pot, heat olive oil on medium-high heat. Add garlic and red pepper flakes. Cook 30 seconds until fragrant. Pour in pureed tomatoes. Simmer 5-10 minutes to let the flavors meld. Season with salt and pepper.
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Fried black rice with bok choy is a quick, easy and nutritious meal, packed with whole grains and seasonal vegetables.
Last year, I wrote this article for Pure Barre's blog, outlining my strategy for weekend meal prep. You can read it yourself, but here's my basic gameplan:
- Cut and roast veggies
- Cook a big batch of grains and/or beans
- Make a soup, stew, chili, or some other batch meal I can reheat on the days I don't feel like cooking
- Prepare a grab and go breakfast
- Portion out grab and go snacks
I aim to do at least three of these things each Sunday. It doesn't always happen, but even if I cross just one item off the list, it makes a huge difference in simplifying and streamlining my week. Ever since I got an electric pressure cooker last year, which cooks grains in 15 minutes and beans in 30, there's no excuse not to whip up a batch to last all week.
You'll find a million things to do with a big batch of cooked whole grains. Pour in almond milk, honey and fresh fruit for breakfast. Whip up a grain bowl with leftovers and random bits hanging around the fridge. Toss in olive oil and fresh herbs for a simple side dish. But who am I kidding? 99.9% of the time I make fried rice.
I have endless love for fried rice. From the authentic versions at my favorite restaurants to the uber-greasy Panda Express at the mall version, I love it all!
It couldn't be easier to make homemade fried rice. I rarely follow a recipe, but for the sake of sharing, I wrote down this one today. Basically I saute onion, garlic a seasonal vegetable in oil, usually olive or sesame, add cold cooked brown rice or some other whole grain, then scramble in an egg. It's as easy as that! Just be sure to use cold rice, otherwise it will get mushy.
For this recipe, I used black rice, also called forbidden rice. It's black when raw, and a dark purple-ish color when cooked. It's hue comes from anthocyanins, the same type of antioxidant that gives blueberries, blackberries and other purple fruits & veg their color. Anthocyanins have been shown to protect against diabetes, cancer and heart disease. And actually, black rice has almost as much anthocyanin as blueberries and blackberries! You can purchase it online or at most health food stores and well stocked grocery stores, where it's often sold in bulk.
Fried Black Rice with Bok Choy
- 1 cup black rice, cooked then cooled
- 2 tablespoons sesame oil plus 1 teaspoon
- 1/2 large yellow onion, chopped
- 2 carrots, chopped
- 3 garlic cloves, minced
- 1 lb bok choy, chopped
- Chili flakes (not sure how much because this happened)
- 2 scallions, chopped
- 2 tablespoons soy sauce
- 4 eggs, beaten
- 1/3 cup peanuts, toasted
- Heat oil in a large sided skillet on medium high heat. Add onion, carrots and garlic and saute 5 minutes until translucent. Add bok choy and chili flakes, saute until stems are tender and leaves are wilted. Stir in rice, let sit for a minute to crisp, then toss. Repeat until rice is slightly crispy, about 10 minutes total.
- Add scallions and soy sauce and toss to combine. Remove rice to a serving bowl.
- Reduce heat to medium. Add sesame oil to the empty skillet. Pour in beaten egg. Scramble egg by pushing in sides towards the center until cooked through, then break apart with a spatula. Stir eggs into the rice. Serve garnished with peanuts.
I recently read an article in Food & Wine Magazine all about how brunch is officially back. Seriously? When as brunch ever out cause I totally missed that memo? I mean, who doesn't love an excuse to drink Bloody Mary's before noon and eat food smothered in hollandaise?
My one beef? Going out for brunch requires me to take a shower and make myself presentable on a weekend morning, which I loathe. Weekends are for lounging around the house in fuzzy socks and your ugliest, oldest, most broken in pair of yoga pants, I say. Uh oh. Did I just reveal myself to be in my thirties?
Solution? Make brunch at home and pour a couple light on the orange juice mimosas while you're at it! Not only is it a fun, stay-at-home date (or a way to pamper yourself!), but you get to enjoy the fancy breakfast food you don't have time to make during the week.
I used to think poaching eggs was impossible, only for chefs at fancy restaurants, but then I read directions on how to do it. Apparently dropping eggs into boiling water makes a hot mess of broken up boiled egg and not perfectly poached spheres of runny yolked goodness. I think this is my problem with most things in life. I act first, read directions later. Don't make the same mistake. This post on how to poach an egg by Smitten Kitchen breaks it down into simple to follow directions.
Also of note, the biscuits in these pictures are not the same ones included in the recipe. I've been damned and determined to find a perfect grain free biscuit recipe, not because I have anything against whole wheat flour, but because I'm stubborn, especially when it comes to things I'm not very good at (i.e. biscuit making). The biscuits pictured tasted great, but were a bit hockey puck-like in appearance (not in taste, thankfully). This weekend, I finally nailed it!
Asparagus Eggs Benedict with Grain Free Biscuits & Avocado Hollandaise
This recipe makes extra hollandaise, perfect for dipping spears of steamed asparagus.
Grain Free Biscuit:
- 1 cup almond meal
- 1/4 cup coconut flour
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- Pinch of salt
- 2 tablespoons melted coconut oil
- 4 eggs, beaten
- 2 teaspoons honey
- 1 avocado
- Juice of 1/2 lemon
- 1/3 cup water
- 1 bunch asparagus, woody ends snapped off
- 6 eggs
- Preheat oven to 350 degrees.
- First, make the biscuits. In a large bowl, whisk together almond meal, coconut flour, baking soda, baking powder, and salt. Drizzle in melted coconut oil and using your fingers or a fork, stir together until evenly dispersed in the flour. In a medium bowl, whisk together eggs and honey. Pour into flour and whisk until combined.
- Oil a baking sheet. Using a large spoon, drop 6 biscuits evenly on the sheet. Bake 15-20 minutes until golden.
- While biscuits are baking, steam asparagus in a steamer pot for 5 minutes until bright green and tender. Remove and set aside to cool. Once cool enough to handle, cut in half.
- Poach the egg using this method.
- While you're poaching the eggs, make the hollandaise. Add the avocado, lemon juice and water to a blender. Season with salt. Blend until pureed.
- When ready to serve, top each biscuit with asparagus and a poached egg, then spoon on some avocado hollandaise.
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This mashed bean bowl with roasted fall vegetables is one of my favorite cold weather weeknight meals! It's perfect for batch cooking - just whip up a batch of mashed beans and roasted vegetables and you've got lunch all week. It's easy to change with the seasons by swapping different vegetables. Add a fried egg for extra protein!Read More
Switch up the classic avocado toast with this chickpea pancake topped with avocado, fried egg, feta and chili oil. Looks complicated, but takes less than 10 minutes!
Avocado toast is still one of my favorite breakfasts, but as you can imagine, I like to mix it up to prevent boredom. Usually it's playing with the toppings (see above), but today, I'm mixing up the toast!
A client from way back when I worked at the VA gave me this recipe for chickpea pancakes. It's so simple. Just mix equal parts chickpea flour and water and season with salt and pepper to make the batter. It's basically a riff on socca, a French chickpea pancake sold as street food in Nice. Scratch that. I just looked up a recipe. It is socca, minus olive oil.
No matter the name, it's the perfect weekday morning pancake. You can even make it sweet by adding a teaspoon of honey or mashing in banana and a little extra water to thin. The dish looks complicated, but it honestly takes less than 10 minutes, and I am no Rachael Ray in the kitchen.
You can find chickpea flour in most health food stores. Our local Earth Fare often sells it in bulk, or you can buy Bob's Red Mill, in store or online. It's a fun gluten free flour to experiment with, probably my most frequently used after almond meal and buckwheat flour. I love to use it as a thickener in the vegetable, tomato and bean based soups I often make to use up leftovers. You can also use it to make blondies, crackers, pudla (Indian crepes) or a soy free tofu.
You can also top these however you like. I went with a classic avocado and egg combination, adding feta cheese and arugula because that's what we had on hand. Chili oil brought some heat, but you could certainly use chili flakes or hot sauce instead, or leave it off if you're a wimp. For a vegan version, leave off the egg and feta and top with scrambled tofu or tempeh bacon and maybe a couple chopped olives.
Have you cooked with chickpea flour before? If so, share your favorite recipes below!
Chickpea Pancake with Avocado, Egg & Chili Oil
- 1/4 cup chickpea flour
- 1/4 cup water
- Olive oil
- 1 egg, preferably pastured
- 1/4 avocado, sliced
- Feta cheese
- Handful of arugula
- Chili oil
- In a small bowl, whisk together chickpea flour and water. Season with salt and pepper.
- Heat a small pan on medium heat. Spray with olive oil or add a teaspoon of olive oil. When hot, pour in the chickpea batter. Cook until mostly set, about 4-5 minutes, then flip and continue cooking the other side 2-3 minutes. Remove from pan and set aside on a small plate.
- While the pancake is cooking, heat a small pan with olive oil or olive oil spray on medium heat. Crack and egg in, season the top with salt and pepper, and cook until whites are mostly set. Flip and cook 1 minute until whites are set and yolks are runny. Using a spatula, remove egg from pan and place on chickpea pancake.
- Top pancake with sliced avocado, a crumble of feta, and a handful of arugula. Drizzle lightly with chili oil and serve.