This elegant dish may taste and look gourmet, but it’s far from anything that requires a lofty effort in the kitchen. Garnish options include hot sauce, smoked salt, grated Parmesan, and/or parsley.
6 large free-range eggs
1 medium-sized sweet potato, peeled and grated
1 garlic clove, minced
2 tsp (10 mL) curry powder
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
2 Tbsp (30 mL) + 2 tsp (10 mL) grapeseed oil, divided
2 shallots, minced
3 cups (750 mL) sliced white mushrooms
4 cups (1 L) spinach, ends trimmed
1 Tbsp (15 mL) lemon juice
In large bowl, lightly beat 2 eggs. Stir in grated sweet potato, garlic, curry powder, salt, and pepper.
Heat 1 Tbsp (15 mL) oil in large skillet over medium heat. Place 4 equal-sized mounds of sweet potato mixture in pan and flatten with spatula. Cook for 3 minutes per side, or until golden on both sides. Remove from pan and keep warm on baking sheet in oven set to 200 F (100 C).
Place 2 tsp (10 mL) oil in pan and add shallots and mushrooms. Cook until mushrooms have softened, about 3 minutes. Stir in spinach and cook until slightly wilted. Stir in lemon juice. Remove vegetables from pan and cover to keep warm.
Reduce heat to medium-low and heat 1 Tbsp (15 mL) oil. Carefully crack remaining 4 eggs into skillet. For sunny side up, cook until whites are set and outer edges start to curl up. If you prefer over easy, flip eggs and cook for an additional 30 seconds.
To serve, place sweet potato pancakes on 4 serving plates and top each with equal amount of vegetable mixture and 1 egg.
Each serving contains: 241 calories; 13 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 11 g total carbohydrates (3 g sugars, 2 g fibre); 295 mg sodium
source: "Thanks a Brunch!", alive #379, May 2014
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.