Curried scrambled eggs. JANEEN SARLIN
Let’s keep it simple to start the New Year 2020! Eat healthy and exercise at least 30 minutes to one hour every day. No fads, no gimmicks, simply eat local organic well-prepared food whenever possible.
Pancakes for breakfast? Yes, I know exercise buffs and health pundits who eat pancakes at least three days a week and they stay in shape, both inside and out! A healthy breakfast staves off the afternoon slump that begs for “munchies.”
To cook pancakes; first have the skillet very hot, so hot that a drop of water skitters across the pan; second, wait until the batter is set and has tiny holes on top before flipping; and third, turn it only once and serve them immediately. Toppings will vary according to your waistline; I skip the syrup and smear on some yogurt and scatter fresh fruit on top.
Paige’s pancakes are the simplest to make with banana, eggs, cinnamon and vanilla … that’s it! Your taste buds will be surprised.
The rich flavored protein pancakes are low fat (if that’s your game plan.) The three-grain pancakes can be scaled up in direct proportions if you are feeding a group. I vary the recipe by adding different fruits to the batter, but keep the base the same. Wheat germ adds rich flavor and the cornmeal gives the pancakes a toothsome crunch.
For a high protein and low cholesterol egg dish that doubles for a quick supper in a pinch, make this super-duper egg-white omelet with vegetables that are on the disease-fighting team … tomato and broccoli. I toast whole-grain bread and cut the slices into one-inch-thick strips to serve alongside the omelet.
Katrina’s Curried scrambled eggs are perfect for the Keto-centered eaters in your family. Bon appetit and happy healthy New Year!
Paige’s Banana Pancakes
(1 large or 2 to 3 small pancakes—can be scaled up in direct proportions)
1 large ripe banana, peeled and sliced
2 organic large eggs
Cinnamon to taste
Pinch sea salt
Splash pure vanilla extract
Coconut or safflower oil
Working in a blender or mini food processor, add banana, eggs, cinnamon, salt, and vanilla and blend until smooth and fluffy.
Meanwhile, heat a griddle or non-stick skillet over high heat until a drop of water skitters across the pan, add about 1 teaspoon of oil, pour the batter onto the pan quickly and cook. Adjust the heat accordingly, until bubbles appear in the center of the batter and the edges will be dark brown, about 2 to 3 minutes. Flip quickly and cook the other side. Transfer onto a warm plate and serve with hot pure maple syrup or au natural!
(Makes 8 pancakes)
10 egg whites
1 cup oatmeal, old-fashioned
2 tablespoons yellow cornmeal
1 tablespoon wheat germ
2 teaspoons pure vanilla extract
Pinch of salt
1 teaspoon pure cinnamon
Non-fat cooking spray for the skillet
Preheat the griddle or cast iron skillet until it is hot and a drop of water skitters across the bottom of the pan.
Place egg whites, oatmeal, cornmeal, wheat germ, vanilla, salt, and cinnamon in the blender and blend for 30 seconds. Spray the heated griddle/pan with cooking spray. Spoon the batter onto the griddle and cook about 2 minutes. Turn and cook 1 to 2 minutes longer. Turn only once; they will be a light golden color when done. Serve immediately with fresh berries and a dusting of powdered sugar.
Options: For blueberry, strawberry, raisin, apple or apricot pancakes, have about one cup in total of fruit. Evenly scatter some berries or fruits on top of each pancake as it cooks on the griddle, and then flip the pancake and sprinkle remaining fruit over pancakes on the plates.
Katrina’s Curried Scrambled Eggs
1 tablespoon or more coconut or olive oil
1 medium onion, chopped, or 4 scallions
2 stalks celery with leaves, chopped
1/2 to 3/4 teaspoon curry powder or more to taste
Freshly ground black pepper and sea salt to taste
4 large organic eggs, whisked with 1 tablespoon cold water
Cherry tomatoes for garnish
In a non-reactive skillet over moderate heat, coat the bottom with oil. Add onion and celery and sauté about 1 minute. Add curry, salt and pepper to taste. Cook until the celery is crunch tender.
Meanwhile whisk water into the eggs and pour them into the skillet, once they begin to cook, stir until cooked according to personal preference. Transfer to warm plate, garnish with tomato, celery leaves or chopped parsley and serve at once.
Egg White Omelette with Tomato, Broccoli and Smoked Mozzarella
(For 1 omelet)
2/3 cup broccoli florets, blanched, crunch tender, reserve 1 floret for garnish
4 large egg whites
Pinch of salt
2 teaspoons clarified butter or coconut oil
6 cherry tomatoes cut in half, plus two for garnish
1/4 cup smoked mozzarella cut into 1/8-inch cubes
Option: 1 to 3 tablespoons chopped onion
Freshly ground black pepper
Blanch the broccoli by dropping the florets into a large pot of boiling salted water. Once the water returns to a boil, remove the broccoli, drain and plunge into cold water. Drain on paper towels before proceeding.
To cook the omelet:
Beat the egg whites with a pinch of salt until they hold a soft peak. Heat the butter to medium-high in a skillet. When the butter is bubbling, add the broccoli and sauté until heated through about 1 minute (add onion if you like.) Add the egg whites to the pan, pushing them out to the edges of the pan evenly. After the egg whites are set, about 30 seconds, scatter the tomatoes and cheese over the eggs. By this time the egg whites will be cooked, or almost, so using your spatula, fold the omelet onto a warm plate. Patch up the whites if you need to. Sprinkle with freshly ground black pepper and garnish with a floret of broccoli, cherry tomato and serve at once. Make the next omelet following in the same fashion if cooking for more than one.
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