Today is UN International Food Day, and with that being so, why not share something simple I whipped up yesterday after being out for my second walk of the day.
I was feeling a little peckish and I wanted to make sure I was going to be getting my protein that along with other nutrients are important during any lifestyle change. During this last year I have been doing a great deal of reading and re-educating myself regarding the foods I eat. While I will not be giving you everything I will be including links to things I believe you should know about, because I know that in understanding them, it has helped me change. Yesterday, I wanted something relatively quick and something I could make with what ingredients I had on hand.
Ingredients:
For one very filling serving of about 850 calories total or it could easily be split in half
Cherry tomatoes – 1 cup halved
Yellow onion – 1 medium diced
Garlic – 1 clove finely chopped
Extra virgin cold pressed Olive Oil – one table spoon
Pasta – 1 cup cooked
1 medium egg
1 can sardines in water
Turmeric – 1/2 teaspoon
Oregano – 1/2 teaspoon
Ground Flax Seed – one or two tablespoons
Butter – unsalted 1 tablespoon
While it may be nearly 850 calories, it is a complete meal! And if you take the time to read on you will understand why!
The first thing that I saw was a bowl full of cherry tomatoes on the counter. Well a cup of those would clearly give me a greater part of my daily requirements of vitamins C, A, K, E; potassium from the potassium citrate, lycopene,lutein and zeaxanthin. Sure a lot of small things and big words but all good for you, and that was just the first of things that were going to be cooked up together.
I never balk at using garlic and onions in anything I cook and today was going to be a multistage process, though still child's play regarding how it is all put together. Those two ingredients would also provide me with a number of good things for my body. Including allicin vitamins B6 and C, dietary fibre, manganese, molybdenum, potassium, selenium and calcium. There there are plenty of other good things in those to ingredients to this dish, but I though I would give you a few of the primary ones.
I figure, I could do my garlic, onions and tomatoes in a pan with about at table spoon of extra virgin olive oil as my my cooking medium, and while was doing this nice and slowly, I would set my water to boil for my pasta, and pre-heat my oven to about 375 degrees Fahrenheit or about 190 degrees Celsius. As my finely diced onions and chopped softened up in the hot olive oil I turned my attention to cutting the cherry tomatoes into halves until I was able to fill a cup with them. By the time I had this done, my water was just about boiling and ready for the pasta. So I mixed my halved cherry tomatoes in with my onions and garlic which were starting to take on a golden tint to them and they smelt divine.
Once my the water for my pasta came to a boil I figured I had enough pasta left for it to come to one cup ready pasta once it was cooked ale dente. So that went into the boiling water and I continued to stir my tomatoes while adding half a teaspoon of oregano flakes, and half a teaspoon of turmeric a spice used quite widely in Southeast Asian cuisine. Personally I have always loved the bright yellow it would provide to foods, and if you like ball park mustard that goes with hotdogs at the baseball game, you can thank turmeric for the brightness of the yellow in that mustard.
By the time your pasta is cooked your oven should be at the desired temperature, and your cherry tomatoes will have nicely mingled with your garlic, onions and spices. I have an affinity for using cast iron cookware quite a bit, and having lightly fried my onions, garlic and tomatoes in a six inch cast iron skillet, a greater portion of it would remain in there. However, before draining my pasta and giving it a quick rinse, I opened up the can of sardines and gave them a good mashing with the tines of a fork. Upon completion, the last mentioned task came next and the vessel in which I cooked my pasta was to become something to mix a few prime ingredients in before tossing everything in the oven for about 20 minutes.
Mixing it all up for baking
After draining my pasta, I placed into the pot in which I cooked the pasta, the following: the drained pasta, the mashed sardines, one medium raw egg, and two thirds of my cooked garlic, onions and tomatoes. I gave this all a heck of a mixing to make sure everything was well distributed. I wanted to make sure all the flavour of the spices had coated every last noodle, and there was a fairly homogenous mix of the ingredients, including the egg.
Once I had this all mixed, emptied the ingredients into the six inch cast iron skillet in which everything had so carefully been blended in. On top of that I added sprinkled my flax seed and topped that off with three dollops of butter from my one tablespoon of it. The butter is there to add some flavour and also to percolate throught the flax seed and add a little bit of a crunch to your meal. Food should not only taste good, it should have texture in your mouth!
After the twenty minutes in the oven to ensure that the egg was cooked and holding all the other ingredients to the pasta, it was time for lunch.
I enjoyed in immensely. A tasty combination of many different flavours. This is something that you should never fear in experiencing. Trying new food is like trying new music. You may not like it at the beginning, but it is much better than being addicted to garbage.
Showing posts with label egg. Show all posts
Showing posts with label egg. Show all posts
Wednesday, 16 October 2013
Sunday, 13 October 2013
A morning breakfast...
Breakfast, an important meal of the the day, and more than many will imagine. However, I for the last year have always tried to get some fluids in me and some movement in my body before having a true North American type of breakfast. I do this for a few different reasons. The first is to get my system lubricated. Sure it sounds simple, but usually the first thing we want to do in the morning is to urinate and defecate; that is if our systems are working normally. So the first thing i do is gets some fluids into my body.
This morning, I chose some freshly steeped ginger tea from fresh ginger root. The benefits of ginger are numerous, and I am not going to be relating them to you here. I want people who read my blog to think about their choices, and eventually learn as I have how to change their dietary habits. I travelled my journey, and if you are ready travel yours I would appreciate it. We are all very different, but me telling you what my readers need to do is just not mys style!
Yes, this morning was my fifty-first birthday... A year after I had made a decision to change my lifestyle.
Before I went for my nearly 3km walk, I was contemplating on what I could do with oatmeal, and rather than turning to the WWW I went out and looked at what I had in the garden. I thought to myself about what I had and thought how I could incorporate it into a breakfast!
There really wasn't much left in the garden, some beets, and Red Swiss Chard. It was not unusual for me to use the stems and greens of beets during the summer in omlettes; however, this was a bit of a different situation.
I went for my walk through the community I grew up in, and very much aware of the changes that had transpired from my adolesence! When I arrived home, it was certain that I wanted something tasty and out of the ordinary, though at the same time healthy in a number of aspects. Eureka Somehow, I didn't want to simply have oatmeal this morning. I recalled having a baked egg dish when I was visiting with family in Ukraine, so I thought. What kind of baked egg dishes could I have with oatmeal. Though I really did have a hankering for something with a bit of bite on my birthday.
After prancing around the WWW for a bit, I got a few ideas, though what I had in mind was a little more natural in content than what I had seen.
Oatmeal! Spinach! Egg! That wasn't making my consensus of ingredients I had on hand!
So why is it a nice bite?
Because it bites you back to some degree, however, it also provides you with a lot of energy and great things for your body!
While there are only six ingredients and I can guarantee you will get a great boost from such a breakfast.
How to do it!
It's not Rocket Science!
The primary focus is:
The other things like cinnamon are child's play. The silly stuff - And a parallel world!
Chop your Red Swiss Chard so you have about half a cup... this comes to about two big leaves with their stems.. Don't forget to wash them when you take them from your garden!
Take your one clove of garlic. Clean it in whatever way you know how and chop the clove up into little pieces. If you like bigger pieces that is great. You do want to some degree infuse the butter that you will be frying that egg in in that garlic. However, the best is to make sure that you lay down your egg on those lovely little pieces of garlic that you have browned in the pan. (Personally, I use a small three inch cast iron pan, it works so well!)
When your Oatmeal is nearly half cooked, throw in our Red Swiss Chard. Stir it aound so that it gets in touch with the other food in the bowl. When all is mixed, return it to cooking for its required time.
I hope you have cooked your oatmeal in a bowl you can live with?
During this period you are watching your egg frying with your selected chunks of garlic. You have the choice to turn it or not. It's up to you! Just like it was up to you how important is was to cut those pieces of garlic!
When your Oatmeal is ready, with the other things you have thrown in there;placed yor fried egg with that wonderful garlic on top of your Oatmeal...
This morning, I chose some freshly steeped ginger tea from fresh ginger root. The benefits of ginger are numerous, and I am not going to be relating them to you here. I want people who read my blog to think about their choices, and eventually learn as I have how to change their dietary habits. I travelled my journey, and if you are ready travel yours I would appreciate it. We are all very different, but me telling you what my readers need to do is just not mys style!
Yes, this morning was my fifty-first birthday... A year after I had made a decision to change my lifestyle.
Before I went for my nearly 3km walk, I was contemplating on what I could do with oatmeal, and rather than turning to the WWW I went out and looked at what I had in the garden. I thought to myself about what I had and thought how I could incorporate it into a breakfast!
There really wasn't much left in the garden, some beets, and Red Swiss Chard. It was not unusual for me to use the stems and greens of beets during the summer in omlettes; however, this was a bit of a different situation.
I went for my walk through the community I grew up in, and very much aware of the changes that had transpired from my adolesence! When I arrived home, it was certain that I wanted something tasty and out of the ordinary, though at the same time healthy in a number of aspects. Eureka Somehow, I didn't want to simply have oatmeal this morning. I recalled having a baked egg dish when I was visiting with family in Ukraine, so I thought. What kind of baked egg dishes could I have with oatmeal. Though I really did have a hankering for something with a bit of bite on my birthday.
After prancing around the WWW for a bit, I got a few ideas, though what I had in mind was a little more natural in content than what I had seen.
Oatmeal! Spinach! Egg! That wasn't making my consensus of ingredients I had on hand!
So why is it a nice bite?
Because it bites you back to some degree, however, it also provides you with a lot of energy and great things for your body!
While there are only six ingredients and I can guarantee you will get a great boost from such a breakfast.
How to do it!
It's not Rocket Science!
The primary focus is:
- Oatmeal - this can be of either format - quick preparation or slow cook!
- Red Swiss Chard - this can be replaced with either Beet Greens or Spinach.
- Garlic - One big clove - cleaned and chopped up nice and fine. The finer the better - but all is according to taste! :)
- Medium Egg - The healthier the egg, the healthier you are!
The other things like cinnamon are child's play. The silly stuff - And a parallel world!
Chop your Red Swiss Chard so you have about half a cup... this comes to about two big leaves with their stems.. Don't forget to wash them when you take them from your garden!
Take your one clove of garlic. Clean it in whatever way you know how and chop the clove up into little pieces. If you like bigger pieces that is great. You do want to some degree infuse the butter that you will be frying that egg in in that garlic. However, the best is to make sure that you lay down your egg on those lovely little pieces of garlic that you have browned in the pan. (Personally, I use a small three inch cast iron pan, it works so well!)
When your Oatmeal is nearly half cooked, throw in our Red Swiss Chard. Stir it aound so that it gets in touch with the other food in the bowl. When all is mixed, return it to cooking for its required time.
I hope you have cooked your oatmeal in a bowl you can live with?
During this period you are watching your egg frying with your selected chunks of garlic. You have the choice to turn it or not. It's up to you! Just like it was up to you how important is was to cut those pieces of garlic!
When your Oatmeal is ready, with the other things you have thrown in there;placed yor fried egg with that wonderful garlic on top of your Oatmeal...
Yes, I don't have a picture of my first attempt, but I think I will love to see such attempts. You will love the food and I hope you share the pictures.
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