Blending eggs with vibrant green herbs and vegetables like spinach, green onion and basil makes the eggs themselves green, and they remain so even once they are cooked. Besides their hue, the greens also add their nutrients to the dish- a myriad of minerals, vitamins and antioxidants. The eggs can be scrambled, baked into a frittata or folded into an omelette. I filled this version with green tomato, avocado, rosemary ham and a few sprigs of land cress, a leafy green from the famously healthy and cancer preventing brassica family. These marbled green tomatoes are a fully ripened heirloom variety with a delicate flesh and sweet, mild flavour. This time of year they are increasingly available at farmers’ and produce markets and even at regular grocers. The thinner the stuffing ingredients are sliced, the better they can be arranged inside the omelette.Adding a side salad makes it into an even healthier full meal. A bit of extra spinach and tomatoes can be the base and then it can be drizzled with a favourite dressing and any extra toppings, like these chives and thyme flowers.Land cress is a very easy leafy green to grow and eat in a range of raw and cooked dishes. It has a nice shape, flexible stem, tender leaves and slightly peppery flavour.
2 tablespoons green onion, chopped (the darkest green parts from the end)
1 well packed tablespoon fresh basil
a couple dashes each of sea salt and freshly cracked pepper
Avocado oil (or oil of choice)
100 grams ham, sliced
1 green heirloom tomato
a few sprigs of land cress or preferred leafy green
Preheat an omelette maker or set a small skillet on the stove over medium heat.
Place the eggs, spinach, green onion, basil, salt and pepper in a high powered blender or food processor and blend until the greens are fully liquified.
Spray the surface of the omelette maker or skillet with a thin layer of oil then pour the egg mixture in. If using an omelette maker, follow the package directions, if using the stove leave the eggs to set until the bottom edges are firm and small bubbles start to rise to the surface. At this point flip it over and leave it to cook for another two minutes or so, until fully set.
Place the omelette on a plate, add in the filings over half then flip the other half over.
Rice bowls are a grounding, nutritious meal that can be a good way to use up leftover odds and ends from the crisper. Here I went for a seasonal version with lots of detoxifying greens, a couple fortifying root vegetables, some cleansing radishes, a refreshing zucchini and a sprinkle of fragrant edible flowers. Tofu, grilled meat or seafood, avocado and creamy dressings are good add-ons to make it extra filling. Continue Reading →
Adding some different fruits to a salad offers a variance of flavours, colours and textures to increase its appeal. The options and combinations are nearly limitless but here I went for sweetness with strawberries and pears alongside creaminess with avocado, cashew nuts and a simple vegan Caesar dressing. Altogether they create a filling and nutrient dense salad bursting with vitamins, minerals, antioxidants, fiber, protein and healthy fats. Continue Reading →
Steel cut oats are one of my favourite whole grains. They cook up into a really nicely dense and hearty oatmeal. Around a cup and a half, cooked according to package directions, expands into around 6-8 nourishing servings. I like to make a batch like this, with a generous sprinkle of cinnamon, then reheat portions as needed throughout the coming days, with some nut milk to thin in out. Adding in fruit, nuts, seeds and yogurt makes it rich in a wide range of nutrients from fiber, protein and healthy fats to vitamins, minerals and antioxidants. Continue Reading →
A good piece of wild salmon is one of the healthiest foods to build a meal around. Add in a fresh, colourful salad with a light vinaigrette and perhaps a little topping for the salmon and voilà- a well balanced plate loaded with beneficial nutrients. When it comes to eating healthily, a palm sized piece of simply baked fish and a mound of vegetables is pretty near perfect. Continue Reading →
Nutritional findings can be very conflicting and confusing and if you’re trying to eat healthier it can get a bit disheartening. Very simply, the most universal rule is to just eat a variety of foods, especially plant foods, in as close to their natural state as possible. Do this as often as possible, and you will probably be doing quite well. Salads with a range of different, colourful raw vegetables can be a great source of nutrients that can be eaten on their own or as a supplement to your regular meals. Continue Reading →
Golden coloured sweet cherry tomatoes go really nicely with tart green tomatillos. Throwing them into a frittata with a few handfuls of sausage makes for a filling meal in which the vegetables (or fruits to be technical) still shine. Continue Reading →
Spiralizing root vegetables is a way to make a slightly different shaped base for egg hash. A spiralizer makes even, thin pieces that cook quickly and uniformly. Here I used yams because of their lightly sweet flavour and smooth, dense texture. Here in Canada we generally call the orange ones yams and the white or cream coloured ones sweet potatoes, but in the US it is the other way around- a great cause of confusion. Continue Reading →
Butternut soup is nourishing, cozy, dense and lightly sweet. It’s great on its own or it can be used as a base for more flavours. Here I used curry powder to add a big dose of exotic flavour (plus many of the spices are warming and help with digestion) and some coconut oil and coconut yogurt for a tropical touch. Pretty much any kind of Indian, Middle Eastern or Northern African spice mix will work nicely with butternut squash but my favourite is a homemade curry powder Continue Reading →
Waffles are the perfect breakfast food that can make a quick meal any time of the day, and they’re easier to make by far than crepes or even pancakes since they don’t need any flipping. For the health conscious, waffles don’t have to be off the table, with the right ingredients they can be quite nutritious and some sweet toppings can make them still feel decadent.