Breakfast Greens

Cereals, grains and rice dishes for breakfast can be routinely boring. Variety keeps the family's interest in eating breakfast,  the most important meal for the day.  Fresh greens with a poached egg is a filling and healthy meal, especially after days of pasta, rice and noodles  overload.  This salad holds back hunger pangs until late lunch.

Green Salad with Poached Egg

Preparation time: 10 minutes

Servings:  4

Ingredients: 

Vegetables may be prepared the night before and stored in a tightly covered container  in the refrigerator over night.

1 egg poached

8 romaine lettuce leaves, washed and roughly chopped

1 handful  rocket leaves, washed, thick stalks and roots removed

1 small cucumber sliced

1/2 red pepper thinly sliced

1/4 red onion, sliced into fine rings

2 T. kalamata seeded olives, drained and sliced in halves

2 T. crumbed Greek fetta 

1 T. chopped nuts ( almonds, walnuts, pecans, etc)

Other optional ingredients:

1 small carrot, sliced and steamed

2 cups green french beans, steamed and cut to 1.5" lengths

1 potatato, unpeeled, washed, boiled and cut into 8 cubes

4 leaves radicchio , washed and sliced thinly.

1 small avocado, sliced

1 small apple, sliced

1 peeled orange, sectioned and sliced

2 T. pomegranate seeds

parsley, washed and chopped for garnish

wakame strips for garnish

multi grain bread, toasted

Dressing: 

2 T. olive oil

1/2 T. apple cider vinegar

1 small chili pepper finely chopped

sea salt and fresh cracked pepper to taste

Procedure:

1.  In a large bowl, mix all vegetable ingredients.

2.  Top with crumbed cheese, nuts, pomegranate seeds, sliced fruits, wakame   and/or parsley,  if using.

3.  In a small screw top bottle, pour olive oil, apple cider vinegar, chopped chilli and salt.  Cover sightly and shake.

Pour  the dressing and toss the salad.

4.  Add cracked pepper to taste

5.  Serve with salad dressing, a slice of bread and hot tea.

Vegetables may be prepared the night before and stored in a tightly covered container  in the refrigerator over night.

July 19, 2014

Welcome to my family's table.  

Many years ago, due to health and other practical reasons, led by my husband, our entire then young family changed to a vegetarian diet. Conversion was overnight but the appreciation was a slow process.  For young children who idolise their father, changing weekly family menu was not difficult.  It was more of a challenge in the office and social settings.  Appraising caterers and party hosts of your vegetarian preference, bringing your own food to share in all meat friends' and family parties and finding suitable restaurants with vegetarian menu were just some of the challenges.  Another challenge was to find healthy, nutritionally balanced,  interesting, sustainable weekly menu with ingredients.  Just as in any type of diet, eating too much or too little of one kind of vegetable or pulses inevitably cause certain health issues. Variety and balance,  are important.  Practicality makes the diet sustainable. A vegetarian diet is only part of a healthy lifestyle.  Regular physical exercise, drinking sufficient amounts of plain water daily, reducing stress,  avoiding smoking including secondary smoking, excessive alcohol, and drug use are equally important for a balanced healthy lifestyle.

Here are some of our family favourites:

Penne Pasta with Kale

Preparation and cook time:  20 minutes
Seves: 4

Ingredients:

4 c. pre-cooked whole wheat penne
1/2 c. olive oil
2 c. fresh asparagus, hard parts peeled off or removed and cut 1" lengths (optional)
1 bunch (4  to 6 leaves) of fresh kale - sliced into fine strips, without mid rib
2 T. crushed fresh garlic
2  tsp. red pepper flakes
1/2  c. sun dried tomatoes, sliced finely
2 c. cooked artichoke hearts, roughly sliced (optional)
1 T. capers (optional)
3 c. fresh button or fresh portobello mushrooms, sliced
1/2 red bell pepper, roasted and sliced into strips
1 c. flaked almonds - slightly dry pan toasted.
1/2 c. parsley, chopped
Black pepper,  fresh cracked and sea salt to taste
Parmesan, picorino or any hard cheese (optional)

Procedure:
1.  Heat large skillet with 1 tablespoon olive oil.  Add asparagus (if using) and kale, saute for about 4 minutes until kale is wilted and slightly browned.  
2.  Sprinkle with dried pepper flakes and crushed garlic. Mix through, and cook for another 1 minute. Set aside in a large bowl.
3.  Heat skillet with 1/2  T. olive oil
4.  Add artichoke hearts and capers(if using), sun dried tomatoes, cook for 1 minute. Incorporate into kale mixture.  Set aside.
5.  Heat skillet with another 2 T olive oil.  Turn heat to medium.  Saute sliced mushrooms for about 2 minutes. Season with freshly cracked pepper.
6.  In a large pasta bowl, mix penne and kale - mushroom mixture.  
7.  Top with strips of roasted bell pepper, flaked almonds and chopped parsley.  Drizzle with remaining olive oil.
8.  Serve with grated cheese, freshly cracked pepper, grounded sea salt and a glass of wine.

17 July 2014