1416846_67643260“What should I eat for breakfast?” is a frequently asked question. Well, here’s the simple answer that applies to almost everyone. Protein and vegetables. Most often for me, it’s eggs.

“Eggs and vegetables” you say. Yep, that’s what I said. Eggs have the perfect protein profile for the human body and protein in the morning keeps your blood sugar level. Most of us don’t eat enough vegetables. If you’re not eating vegetables at every meal it’s next to impossible to get the recommended amount. Vegetables are unrefined carbohydrate, have tons of fiber and are low in calories. Need I say more!

This mornings breakfast was 2 eggs (organic) over-easy over ratatouille (recipe to follow). When the yoke breaks over the veggies, all I can say is, “YUM”. Green and yellow squash are in season and fairly inexpensive. But you should feel free to use any vegetables that you like. Leftover vegetables from last nights’ dinner makes breakfast the next day a no-brainer.

I make a huge batch, slightly undercooked so that when I reheat it, it’s not mushy. Broccoli, broccoli rabe, spinach, left-over grilled or roasted vegetables all make a perfect base for poached or fried eggs. “Fried eggs” you shout in disbelief. Yep, fried in “better butter” which is a bit of organic unsalted butter and bit of olive oil. Poaching is great but requires more time….something many of us don’ t have much of in the morning.

“But aren’t eggs high in cholesterol?” you ask. Here’s the answer. The yolk contains lecithin which emulsifies the fat in the yolk. Mother Nature’s perfect designer food. And, get this. Dietary cholesterol does not raise blood cholesterol. Too much saturated fat or refined carbohydrates will raise blood cholesterol. So, if you’re not eating fast food or deep fried food or living on cheese and junk food, live a little. A bit of organic butter is not going to hurt you. Remember “The 90% Solution”? If not, read last weeks’ blog!

If you’re still freaked out at the thought of eating eggs 3 or 4 times a week, make scrambled eggs and use 2-3 egg whites and 1 yolk. You can make an omelet or a veggie scramble. Either way, eggs and vegetables are a great way to start your day. I hope you like the recipe.

Yours in good health,
geri

Zucchini & Squash Ratatouille
2 medium zucchini, chopped (see below)
2 medium yellow squash, chopped
1 medium onion, chopped
2 cloves garlic, chopped fine
2 Roma tomatoes, cored, seeded & chopped into ¼ inch pieces,
or ½ cup grape or cherry tomatoes cut in half
¼ cup basil leaves, chopped
Dash red pepper flakes (or to taste)
Olive oil
Sea salt
Fresh black pepper

Wash squash and trim ends. Cut in half lengthwise. Place flat side down and cut in half again lengthwise. Chop in ½ inch pieces.

Preheat a frying pan on medium high. When hot, add oil. Add onion and sauté for one minute. Add garlic and red pepper flakes. Sauté for another minute and then add the squash and tomatoes. Stir fry for 3 or 4 minutes until the zucchini browns but not until soft. Remove from heat. Add sea salt and fresh pepper to taste. Sprinkle the fresh basil and toss.

ZATCOFF WELLNESS • Westport, CT • Tel 203-454-5560 • Fax: 203-454-5569 Geri Zatcoff, copyright © 2010, all rights reserved.

 

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One good thing about this time of year is that I don’t mind cranking up the oven to high for awhile. I can cook and warm up the house at the same time. Well, I’ve been cranking the oven up to 400 degrees roasting up root vegetables, big platters of them. It’s so easy and they go with everything from pork, lamb and beef to chicken and, well, just about anything. You can even make a frittata or omelet with the leftovers. So, here’s a quick and easy recipe that I hope you’ll love.

PS: Don’t you just love the sound of rutabaga?

Turnips, parsnips, rutabagas…..oh my! These vegetables become ever so sweet  when  roasted and are the perfect accompaniment to any roasted meat, fish or fowl. Add some yams or new potatoes for the potato lovers in your house. Leftovers are great in an omelet.

Preheat oven to 375 to 400 degrees depending on your oven.

Rutabaga (yellow turnip)

Parsnip

Turnip

Yams

Peel and cut the veggies into one inch pieces. Make sure to cut all the veggies the same size so they will cook evenly. Toss into a large bowl and douse lightly with olive oil. Spread on a large sheet pan but do not crowd or they will steam and not roast. Sprinkle with Kosher or Sea salt.  Roast for about 40 minutes. These can be made in advance and warmed later. Undercook them slightly if you plan on warming and serving later. Just before serving, add a bit of chopped fresh parsley.

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