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Mushroom Wild Rice Egg Cakes

Serves 4.


    Mushroom Wild Rice Egg Cakes

    Poor breakfast choices can lead to manic munching later on. Make up a batch of these veggie-laden egg cakes ahead of time to take away any woulda-coulda-shoulda when you’re in a harried morning frenzy. They’re a great switch-up from the standard scrambled egg affair. To speed up the cooking time by about half, soak the wild rice in water for several hours.


    Mushroom Wild Rice Egg Cakes


    • 1/2 cup (125 mL) wild rice
    • 2 tsp (10 mL) grapeseed, camelina, or sunflower oil
    • 2 shallots, chopped
    • 1/2 lb (225 g) cremini mushrooms, chopped
    • 1/4 tsp (1 mL) salt
    • 2 garlic cloves, minced
    • 1 cup (250 mL) frozen peas, thawed
    • 6 large organic eggs
    • 1/2 cup (125 mL) grated Parmesan cheese
    • 1 Tbsp (15 mL) fresh thyme
    • 1/4 tsp (1 mL) black pepper


    Per serving:

    • calories246
    • protein18g
    • fat14g
      • saturated fat5g
      • trans fat0g
    • carbohydrates13g
      • sugars4g
      • fibre2g
    • sodium449mg



    Place rice and 2 cups (500 mL) water in saucepan. Bring to a boil, reduce heat, and simmer, covered, until rice is tender but still slightly chewy, about 40 minutes. Drain and let cool.


    Heat oil in skillet over medium heat. Add shallots, mushrooms, and salt; heat until mushrooms are tender and have given off their liquid, about 5 minutes. Add garlic and peas to pan and heat for 1 minute.


    Preheat oven to 375 F (190 C). In large bowl, whisk eggs and stir in mushroom mixture, rice, Parmesan, thyme, and pepper. Divide mixture among 12 greased or paper-lined standard-sized muffin cups. Bake for 20 minutes, or until eggs are set. Let cool for a few minutes before unmoulding.



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    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.