Category Archives: breakfast

Fried Egg with Green Onions and Chat Masala (Indian seasoning)

Here’s a recipe for a fried egg that pops with flavor from the Indian spice mixture, chat masala. If you have 5 minutes and 4 easy-to-find ingredients, you can whip up this quick healthy dish — perfect for breakfast, lunch, or dinner!

INGREDIENTS + DIRECTIONS

Heat a non-stick pan over medium heat. Add 1 teaspoon avocado oil to pan. When oil is hot, add 1 large handful of thinly sliced green onions.

sauteeing green onion

Sauté green onions until hot and starting to soften. Remove sautéd green onions to a plate and reserve.

Add another teaspoon of avocado oil to the pan. Heat oil until hot. Crack one egg and let it slide onto the hot pan.  Sprinkle the reserved green onions over the egg.

egg right side up with green onion

Cook the egg to your liking. Then remove the fried egg and green onion OR flip the egg over and fry it on the other side.

Serve sprinkled with chat masala — one of my favorite Indian spice mixtures, made with exotic ingredients like black salt and green mango powder. You can find chat masala at an Indian grocery store, a Korean supermarket, or on Amazon. And, you can make your own chat masala using a recipe like this one from Lisa’s Kitchen.

chat masala package

Serve with spinach (such as the frozen Trader Joe’s organic or pesticide-free chopped spinach, just heated through) and fresh marinated red onions, a wonderful Peruvian condiment. To make the marinated red onions, I follow  the recipe shown here, but I use only red onions, lime juice, and salt — which is the “recipe” I was given by a waiter at La Canela, a very nice Peruvian restaurant in Rockville, Maryland.

plate with fried egg with green onions and chat masala

Enjoy and be healthy!
~Leni

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A Kale Berry Smoothie for Breakfast or Anytime


Smoothie Kale Berry
I just became a fan of smoothies for breakfast. Why? My daughter was home for the weekend and usually she just drinks coffee for breakfast — which makes me wince secretly, or, truth be told, not so secretly.

But this weekend, in addition to her coffee, she had a healthy smoothie for breakfast — and even though it wasn’t very sweet, she liked it!

To make her smoothies, I basically followed the recipe in the most recent issue of Nutrition Action and added just one or two more ingredients.

INGREDIENTS

1 cup Earthbound Farm Organic Kickstart, in the Kale Berry flavor (found in freezer section)
3/4 cup of milk (2% or whole milk)
1 – 2 teaspoons of black raspberry powder (optional)
1/4 cup ricotta cheese, part-skim or whole milk (optional)

STEPS

Just whiz all the ingredients in a high speed blender until it’s creamy.  Add more milk if needed.

NOTES
The Earthbound Farm product is quite expensive. You can easily cut the cost by buying a bag of each of the ingredients: frozen organic blueberries, strawberries, and kale!

Enjoy and be healthy!
~Leni

My breakfast: Green Smoothie, Scrambled Eggs, Kimchi, Avocado and Green Tea

When people find out that I’m a foodie with a background in nutrition, they often ask: “What do you recommend for breakfast?” So, here’s a post about a breakfast I would recommend — my breakfast this morning.

As shown in the photo, I had a green smoothie (recipe below), scrambled eggs with  green onions, kimchi, avocado slices with balsamic vinegar, and green tea.

Very Slightly Sweet Green Smoothie to Eat with a Spoon

This smoothie is loaded with fresh green veggie goodness and has very little sugar or carbs! Whip up batch and store it in the refrigerator so it’s ready to grab and enjoy anytime! It’s perfect for eating mindfully with a spoon — or maybe not so mindfully while preparing breakfast or packing lunches for the day.

Ingredients

2 small/medium zucchini (about  10 ounces)
1 bunch fresh cilantro, including the stems (3 1/2 to 4 ounces)
1/2 pound fresh asparagus
2 small/medium organic cucumbers with skins on (8 ounces), cut into quarters
1 cup cold filtered water
1 cup coconut water

Steps

To bring out the delicate sweetness of the zucchini, lightly cook the it as shown in this earlier post; set aside. While the zucchini is cooking, put remaining ingredients into a blender and purée. When the zucchini is cooked, cut each one into quarters and  then add to the blender, purée until you have a smooth and thick consistency.

Food and Nutrition Notes 

Cilantro – This amazing herb has been used to bind heavy metals and purify polluted water! Maybe it can do the same in the body? I couldn’t find any hard science on this, but surely some scientists somewhere must be working on this! For a summary of cilantro’s health benefits see Wikipedia.

Coconut water – Coconut water is delicious and also lower in sugar than many fruit juices! And it has other benefits as well, as mentioned by this article at mercola.com. And here’s a great article about how to choose the best tasting and healthiest brand of coconut water. Based on the information I learned from reading this article and price considerations, I chose to order Harvest Bay Coconut Water (from Amazon). It has 10 grams of carbs per 250 ml (~8.3 ounces) — a lower carb count than most of the other brands. (After we try it, I’ll post a comment here to let you know what I thought of it.)

Asparagus – According to a 2013 review article in the journal, Nutrients, asparagus is a good source of prebiotic fiber, which is the kind of fiber that probiotic bacteria (the good bacteria for your gut) need in order to thrive. “Prebiotics occur naturally in foods such as leeks, asparagus, chicory, Jerusalem artichokes, garlic, onions, wheat, oats, and soybeans.”

Eggs from pasture-raised chickens – Eggs from pasture-raised chickens are the healthiest eggs. But these eggs can be pricy. For example, at Whole Foods, one dozen Vital Farms pasture-raised eggs cost about $7.00! Fortunately, at farmer’s markets, you often find pasture-raised eggs for a few dollars less, or about $5.00 a dozen.

Green onions (scallions)Green onions are an unheralded super food, according to Jo Robinson who spent 10 years doing research for her book, Eating on the Wild Side. Here’s what Jo has to say about green onions: “green onions, they have 100 times more phytonutrients than other onions in the store. They’re inexpensive, they’re common and they’re unheralded super foods. It’s the green portions that are the best for you; when you’re chopping them up, make sure you chop up all the green portions too.”

Kimchi – Kimchi’s health promoting properties are amazing! I like the Wildbrine Korean Kimchi available at many health food stores. To learn more about kimchi, see an earlier post on this blog.

Avocado – Very interesting info about the amazing nutritional properties of avocado can be found at  the website, The World’s Healthiest Foods.

Green tea and lemon juiceto boost the absorption of the antioxidants in green tea, add a little lemon juice to your tea. Having this organic lemon juice on hand makes it easy to add lemon just to tea (or whatever) anytime.

Enjoy and be healthy!
Leni