Category: Recipes

G-BREAKFAST: QUINOA, AVOCADO AND EGG

Posted on by healthcoach

This quick, satisfying breakfast is loaded with anti-inflammatory foods: extra-virgin olive oil, avocado, tomatoes, quinoa,  black beans, olives and organic farm fresh eggs.

For even more anti-inflammatory antioxidant benefits – during your day have some bilberries or blueberries an hour before and or after your meal and don’t forget to hydrate, take your walk and get a good nights rest.

Organic farm raised eggs come from hens that see the sun in open grassland and eat a diet rich in the foods they evolved to eat – bugs and worms and are never given antibiotics and hormones.

The first things you will notice when you crack open your first organic egg – it has a darker/richer yolk color and the taste, amazing!

USDA organic eggs are easy to find; just look closely at labels on egg cartons the should say certified organic on them or better yet, look up a local farmer and go with your children to visit the farm and pic up a dozen just laid eggs.

My – G breakfast recipe calls for cooked quinoa (white – golden -red) (Bob’s Red Mill Organic is a great option) — or pick up a time-saving package of precooked organic (unseasoned) quinoa in the freezer section or the grains aisle of your supermarket as more and more manufacturers are offering this convenience.

Ingredients ” Organic”

  • 2 teaspoons extra-virgin olive oil, a hint of lemon.
  • 1 cup hot cooked tricolor quinoa
  • 1 cup grape tomatoes, halved
  • 1/2 cup unsalted black beans, triple-rinsed, drained, and warmed
  • 2 tablespoons chopped cilantro, plus more for garnish
  • 2 large organic – eggs
  • 1/2 ripe avocado, sliced
  • option, baby spinach
  • olives

Nutritional Information 

How To Make It

Step 1

Whisk together 1 1/2 teaspoons oil, and ingredients of your choice with some lemon.

Step 2

Combine quinoa, tomatoes, beans, cilantro, a few olives; toss gently to combine. Divide mixture evenly between 2 bowls.

Step 3

Heat a non-toxic 100% PFOA free skillet (no Teflon coating). Add 1/2 teaspoon oil; swirl to coat.

Crack eggs, 1 at a time, into pan. Cover; cook until whites are set and yolk is still runny, 2 to 3 minutes and slide them over the quinoa and vegetable mixture of tomatoes, olives, beans and avocado with a splash of olive oil and lemon. Add a garnish and or yes even some hot sauce, and or additional cilantro and fresh lemon.

This will become one of your favorite breakfast – I served this to many of my guests who visited me in Coconut Grove Florida  

NATURE GOT IT RIGHT

AVOCADO AND TUNA TAPAS

Posted on by healthcoach

INGREDIENTS

For the Greek Vinaigrette
  • 1 clove garlic
  • 3 tablespoons olive oil
  • 1 lemon
  • 1 teaspoon dried oregano
For the Salad
  • 4 cups roughly chopped ripe tomatoes, I used cherry tomatoes
  • 2 cups roughly chopped cucumbers, I used persian cucumbers
  • 2 red or yellow peppers, cut into chunks
  • 1/2 red onion, thinly sliced
  • 8 ounces feta, drain and crumbed
  • Large Avacago

INSTRUCTIONS

  1. In a small bowl, whisk together all the ingredients for the salad dressing. Season extra lemon
  2. In a large bowl. combine all of the vegetables and gently toss together. Pour the Greek vinaigrette over the vegetables, and again, gently toss to coat them. Crumble the feta over the salad and then very gently toss the cheese into the vegetables.
  3. Serve immediately at room temperature, or chill before serving.

GREEK VILLAGER’S SALAD

Posted on by healthcoach

INGREDIENTS

For the Greek Vinaigrette
  • 1 clove garlic
  • 3 tablespoons olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • freshly ground black pepper to taste
For the Salad
  • 4 cups roughly chopped ripe tomatoes, I used cherry tomatoes
  • 2 cups roughly chopped cucumbers, I used persian cucumbers
  • 2 red or yellow peppers, cut into chunks
  • 1/2 red onion, thinly sliced
  • 8 ounces feta, drain and crumbed
  • freshly ground black pepper to taste
  • On the side, cup of humus & olives

INSTRUCTIONS

  1. In a small bowl, whisk together all the ingredients for the vinaigrette. Season the vinaigrette with salt and pepper and set it aside.
  2. In a large bowl. combine all of the vegetables and gently toss together. Pour the Greek vinaigrette over the vegetables, and again, gently toss to coat them. Crumble the feta over the salad and then very gently toss the cheese into the vegetables.
  3. Taste and adjust for more freshly ground black pepper if desired. Serve immediately at room temperature, or chill before serving.