Simple poached eggs are lent an elegant cachet by the addition of a flavourful balsamic reduction and roasted cherry tomatoes. Resting on a nutritious bed of Swiss chard, this über healthy meal is easy to prepare and makes the perfect quick lunch or dinner.
1/3 cup (80 mL) balsamic vinegar
1 Tbsp (15 mL) coconut palm sugar or honey
20 cherry tomatoes
1 Tbsp (15 mL) extra-virgin olive oil
1 bunch Swiss chard (about 4 cups/1 L)
Dash of white vinegar
4 large free-range eggs
Salt and pepper, to taste
Preheat oven to 350 F (180 C). In small saucepan over medium heat, bring balsamic vinegar and sugar to a boil. Reduce heat and allow to simmer until mixture becomes syrupy. Remove from heat and allow to cool.
Meanwhile, place cherry tomatoes in ovenproof dish and drizzle with olive oil. Place in oven and roast for about 10 minutes—or just until tomatoes begin to collapse.
While tomatoes are roasting, wash and tear Swiss chard. Steam chard in steamer until just softened, about 3 minutes. Remove from heat and set pan aside until ready to assemble the dish.
As chard cooks, prepare eggs by bringing large saucepan filled with water to a gentle simmer. Add dash of white vinegar to water and stir with spoon to create a swirl. Carefully break 2 eggs into water and cook for about 3 minutes. Remove with slotted spoon and repeat this process with remaining 2 eggs.
When eggs are done, divide chard onto 4 plates. Surround chard with 5 roasted tomatoes on each plate. Top chard with poached egg and drizzle each plate with cooled balsamic reduction. Season with salt and pepper to taste. Serve with crusty bread and slices of mozzarella for a complete meal.
Each serving contains: 159 calories; 8 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 12 g total carbohydrates (9 g sugars, 2 g fibre); 191 mg sodium
source: "Easter Eggs-travaganza", alive #390, April 2015
Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats. Ceviche tips Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.