Sunday, 28 September 2014

Leeks and Kale Nestled around Eggs - Lunch on "L" Day


It's lunch time on "L" day and I'm using LEEKS

I made Leeks and Kale Nestled around Eggs. This nutrient packed meal is so delicious and creamy with the gooey goodness of the runny yolk and the background onion sweetness from the leeks. Yummy!




Serving: 4

Ingredients

1 Tbsp olive oil
2 Tbsps of chopped Leeks (about 1/2 small leek - white and light green stem only)
1 bunch of kale, stems removed and ripped into small to medium sized pieces
S & P
1/4 cup 2 % Greek Yogurt
4 large eggs
2 Tbsps grated mozzarella or parmesan cheese
Crusty bread, toasted




Directions

1. Heat oil in nonstick skillet over medium heat. Add the leeks and reduce heat to low, cooking till softened but not brown (about 6 minutes).

2. Stir kale into leeks and cook until just wilted, about 2 - 4 minutes. Season with salt and pepper and stir in the yogurt until combined.

3. Make 4 indentations in the kale and carefully crack an egg into each one. Sprinkle a little S & P over each egg. Cover the pan and cook the eggs until the whites are completely set (2 - 3 minutes for a runny yolk). 

4. Divide each egg and kale among 4 serving plates and top each with some grated cheese (of your choice). Serve with crusty bread. 

Enjoy!




LEEKS

With their unique combination of flavonoids and sulfur-containing nutrients, these vegetables belong in your diet on a regular basis. As leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these health-promoting vegetables. 

Leeks help protect our blood vessel linings from damage. They contain an important concentration of the B Vitamin Folate, from the root all the way up to the tip of the greens. Leeks also have antioxidant polyphenols, which help protect our blood vessels and blood cells from damage.

Leeks, cooked
(1 cup)  

Vitamin K  29.3 %
Manganese  13 %
Vitamin B6  7 %
Copper  6.6 %
Iron  6.3 %
Folate  6.2 %
Vitamin C  5.8 %
Vitamin A  4.6 %
Fiber  4.1 %
Magnesium  3.6 %
Vitamin E  3.4 %
Calcium  3.1 %
Omega-3 Fats  2.9 %



Are you cooking with Leeks?




Wednesday, 24 September 2014

Lemon-Lime Smoothie - Breakfast on "L" Day


Hey everybody! So it's now breakfast on "L" day and I'm using LEMONS and LIMES

I made a Lemon-Lime Smoothie. This is so seriously refreshingly delicious and one of my new favourites. Yummy!



Servings: 1

Ingredients

Juice from 1 large orange
1/2 medium lemon, peeled and seeds removed
1/2 medium lime, peeled and seeds removed
2 medium ripe bananas, frozen and peeled
small bunch of spinach
1 small basil leaf



Directions

1. Add the juice from the orange, followed by the lemon and lime. Then add the frozen banana, spinach and basil leaf to blender.

2. Blend for a bit then add about 3 Tbsps or more of water (as the frozen bananas make it thick) But drink it thick, if you like it that way.  


Pour into a tall glass and Enjoy!





LEMONS - LIMES

These powerhouse fruits bring out the flavour in foods and have antioxidant and anti-cancer properties. Limes also have flavonoids which contain antibiotic effects. Both lemons and limes, of course, are an excellent source of Vitamin C which is so important for a strong immune system.



Lemons - Limes, fresh juice
(1/4 cup) 

Vitamin C  31.5 %
Folate  3 %


Are you using Lemons and Limes in your meals?