Eggs and Avocado Sandwich

By chance I spotted on a shelf at the library a great recipe collection: Ziggy Marley and Family Cookbook.

Twelve years ago, a friend and I saw Ziggy Marley in concert. Everyone was on their feet dancing and swaying to the reggae.

I’ve collected a number of cookbooks over the years. After checking this one out of the library I bought it for my apartment.

The Marley livet (diet) uses whole, organic food. It’s called ital. You can call me an Italian because I buy fresh, organic food too.

In New York City you can use SNAP benefits (food stamps) to buy produce at GrowNYC Greenmarkets around town.

The Rastafari performer echoes in his book my manifesto: that the food you eat can impact your mood. My body feels better when I eat better.

Losing just 4 pounds made a great difference.

Owing to copyright I can’t reproduce the specific recipes in the Ziggy Marley cookbook. Instead I’ll offer you a modified version that’s irie in its own right. As well, quicker and easier.

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Rise and Shine Eggs and Avocado

1/ 2 tablespoon butter

1 tablespoon olive oil

2 eggs

2 slices sourdough bread, or other favorite bread

2 butter lettuce leaves

2 slices heirloom tomato (you can use beefsteak or other)

2 avocados

1 teaspoon fresh lemon juice, or to taste

Salt and pepper, to taste

 

Toast bread.

To make avocado spread: Mix and mash avocados with lemon juice and salt and pepper.

Fry eggs in butter and olive oil

Apply avocado spread to bread, top with lettuce, tomatoes, and eggs.

Serves 1 person.

It occurs to me that you can insert a slice of Swiss cheese if you wanted to.

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Blueberry Shake Recipe

My health coach gave me this blueberry shake recipe:

1 scoop of Pea Protein**

1 handful frozen blueberries (can be organic frozen ones)

1 handful frozen spinach  (can buy pre-washed and put in reusable zipper bag in the freezer to have on hand)***

1 cup water

1 Tbs almond butter

a pinch of cinnamon

1/2 banana (optional)

Blend in a blender.

** I use Truvani–it has only five ingredients no stevia and no natural flavors

*** Scroll below totes for reusable zipper bags sold on Container Store website

Carrot Soup Recipe

carrot soup

This is a photo of the carrot soup I made from scratch using a food52 recipe.

The recipe is rather long so I’ll give a link to it at the bottom of this blog entry.

The egg muffins I believe I posted the recipe for in my Recipes category in the cloud.

Here it is again:

Beat three eggs fluffy.

Add mix-ins: sliced mushrooms, diced red pepper, diced onions, cut tiny broccoli florets, or whatever you’d like.

Pour egg mixture into muffin tin baking pan. You’ll get about 2 to 3 egg muffins.

Heat at 350 degrees for about 15 minutes or possibly only 10 minutes depending on your oven.

Voila: a breakfast food on its own or part of a hearty winter lunch or dinner with the addition of a soup

The carrot soup took me 35 minutes total to create.

Here’s the carrot soup recipe.

 

 

 

Breakfast Recipes

You can’t go right with boxed cereal.

Most cereal has too much sugar and natural flavors which are really fake chemicals. The government allows companies to hide the chemical names of ingredients by using the term natural flavor or natural flavors on the food label on the product.

Remember: Natural flavors are fake chemicals. They’re no friend to your waistline or your health. It’s simple and quick to make healthful breakfast choices that don’t include chemical-laden frosted flakes or healthy-in-name-only cereals.

Remember: any product name that makes an emotional appeal to you as being healthy for you most likely has these chemicals and other not-good ingredients lurking in their contents.

Trust me: I’ve read an article in a women’s magazine that purported to give you quick-and-easy breakfast recipes. Only those recipes didn’t seem quick and easy to me when I read them.

Here’s the deal: eggs in moderation are OK. Avocados have heart-healthy fats. Allegedly people who eat a lot of avocados are skinnier if this is something that might interest you as some kind of fact. This seems far-fetched to me.

I’m going to give you here two recipes I found in reputable books.

Misty Copeland in her book Ballerina Body has a rolled oats snack recipe. I haven’t created this yet I’ve bought rolled oats to make for breakfast.

Instant oatmeal isn’t a healthful choice. It takes mere minutes to boil the water and seconds to swirl the water in the oatmeal. Yet it isn’t the greatest health option.

20-Minute Rolled Oats Breakfast Recipe:

Bob’s Red Mill Rolled Oats

Maple Syrup

Nuts or seeds like slivered almonds and pumpkin seeds

Boil 2 cups water.

Add 1  cup rolled oats.

Lower the flame.

Heat 10 to 20 minutes linked to your desired consistency (a little mushy or firmer).

Stir the oats as they’re being heated up.

Shut heat. Mix in maple syrup, nuts, seeds, cranberries, or diced dried apricots.

(I use Coombs organic dark amber maple syrup.)

The point is taking the time to have a good breakfast is worth the 20 minutes it will take.

Egg Muffins

Scramble four eggs in a bowl.

Stir in diced or slivered red pepper, onions, mushroom, broccoli, and fresh cheese.

I used red pepper and fresh grated parmesan cheese.

Pour into muffin pan slots.

Cook for 10 to 20 minutes at 350 degrees.

The tops will rise above the rim of the pan slots.

I heated my eggs for 15 minutes.

Understand:

Grating your own parmesan cheese wedge is preferably to buying any parmesan cheese in a plastic container or in a cardboard bottle. Those kinds of cheese have unnatural preservatives that people really don’t need to be ingesting.

Fresh Direct online food delivery service in New York City will grate for you for about sixty cents extra the fresh wedge of parmesan that you buy.

Voila:

Easy to cook breakfast recipes that are better than any boxed cereal and healthier I guarantee you.

Bon Apetit!

Meal Plan #2

gran padano

I’ve become committed to eating more healthful food options and cutting out the junk.

I think that as a person gets older cutting out the junk food is imperative.

Our older bodies aren’t always as spry as we were in our twenties and thirties.

So it makes sense to cut out the junk. We can replace the junk with food that gives us energy and stamina throughout the day.

Here was yesterday’s meal plan:

Breakfast:

Purely Elizabeth Ancient Grains granola with skim milk

8 oz organic orange juice

A.M. Snack:

Plain yogurt (Greenmarket fare)

Lunch:

Caprese Salad

(Heirloom tomato slices layered with fresh mozzarella slices.)

P.M. Snack:

Plain yogurt

Dinner in photo above:
Organic zucchini stuffed with gran padano shredded cheese

Scoop out inside of zucchini. Sprinkle with parmesan or goat cheese.

Heat at 350 in oven for 25 to 30 minutes.

(I used gran padano because I didn’t have parmesan cheese.)

Night Snack:

1 organic Anjou pear

Garlic Scape Dressing

garlic scape dressing

I received another CSA box with an unusual produce item that looked like scallions with a tiny green bulb at the end.

It was fortuitous: at a Greenmarket I found the item featured in an egg frittata sample to taste. I brought home the one-page recipe for the garlic scape dressing.

The person I served the salad to claimed the dressing I created was the tastiest he’d ever tasted.

This recipe is from thespruce.com:

Garlic Scape Dressing

Ingredients:

2 garlic scapes, coarsely chopped

2 green onions, coarsely chopped

1 teaspoon honey

2 teaspoons Dijon mustard or similar brown mustard

4 tablespoons red wine vinegar

1 tablespoon lemon juice

dash salt

1/8 teaspoon fresh ground black pepper

1/2 cup extra virgin olive oil

Instructions (see my clarification below this):

In a blender, combine the garlic scapes, onions, honey, mustard, red wine vinegar, lemon juice, salt, and pepper. Blend until smooth. With blender on low, slowly add the olive oil until well blended.

Makes 1 cup.

The trick is to add a little olive oil, PUT THE LID ON the blender, and turn the blender on low. REMOVE the lid, pour in a little more olive oil, put on the lid, and repeat.

I couldn’t figure out which button on my blender was the “low” option so I used the puree button to blend the olive oil into the mixture.

Listen: using lemon juice by squeezing real lemons is preferable to using the lemon juice in a plastic container. The store-bought lemon juice contains sulfur dioxide.

Real lemons are plentiful in produce departments at food markets so I recommend buying lemons instead of the juice in a plastic container.

This salad dressing recipe takes about five to seven minutes to create. It’s a quick and easy recipe for salad dressing you can use with summer salads.

I happen to think that red leaf lettuce is delicious. If you ask me it tastes better than the usual ho-hum spring mix salad greens.

Organic or not, I urge you to give red leaf lettuce a try in the summer. One head of lettuce can sometimes last a single person two days.

Forget iceberg lettuce.

Chilled Avocado Soup Recipe

Here’s a photo of a dinner where I created a chilled avocado soup recipe:

avocado soup

The salad is easy to make with red leaf lettuce.

In the summer, I run to butter lettuce and red leaf lettuce because they’re tasty. Just add colorful tomatoes, onions, and radishes. Even olives and chickpeas can be used.

The shrimp I cooked are from a shrimp scampi recipe I found in a Food Network magazine years ago.

Chilled Avocado Soup

1 large avocado

1/2 cup plain yoogurt

1 1/2 cups milk or cold vegetable stock

salt and pepper to taste

  1.     Peel avocado. Cut into large chunks.
  2.     Place the avocado in a blender and add the yogurt. Blend until creamy.
  3.     Turn off the machine. Scrape down the sides.
  4.      Add the milk. Blend for 15 seconds.

You can season the soup with salt and pepper. It can be garnished with some tomato salsa, chopped fresh herbs, or chopped green onion.

This isn’t one of my favorite recipes yet I repeat it here because readers might like it better than I do. The recipe is quick to make. The soup is a cool version of soup to have in the summer.

The recipe was found in The Jumbo Vegetarian Cookbook which is a collection of recipes for teens.