This dish works for either dinner or brunch on a lazy Sunday afternoon. Look for rye bread with rye flour or rye meal as the first ingredients instead of wheat flour, a euphemism for white refined flour.
1 Tbsp (15 mL) unsalted butter
1 Tbsp (15 mL) oil, such as grapeseed
1/2 lb (225 g) button mushrooms, sliced (about 3 cups)
4 large free-range eggs
1 Tbsp (15 mL) white vinegar
2 Tbsp (30 mL) grainy mustard
4 slices rye bread, lightly toasted
Salt and pepper, to taste
Hot sauce, optional
1 cup (250 mL) micro greens
Heat butter and oil over medium heat in skillet. As soon as butter foam subsides add mushrooms and cook 6 minutes, or until softened and light brown. Remove pan from heat and set aside.
To poach eggs, fill lidded large skillet with water and bring to a boil. Break eggs into separate teacups or small bowls. Add vinegar to boiling water. Gently tip eggs into pan, and immediately turn off heat and cover tightly. Let sit for 4 minutes. Using slotted spoon or spatula, carefully remove poached eggs from water and set on clean dish towel to drain.
Spread an even amount of mustard on toasted rye slices. Top with mushrooms and poached eggs. Season eggs with salt and pepper, and a few squirts of hot sauce if desired. Garnish with micro greens.
Each serving contains: 228 calories; 11 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 18 g carbohydrates; 3 g fibre; 370 mg sodium
source: "MIcrogreens", alive #355, April 2012
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.