This morning it was hot outside when we got up. I really don’t enjoy hot food in the summer. Instead of a smoothie I thought I would use the cold brown rice I had leftover from dinner last night. There was also a pound of organic asparagus that I wanted to use. Since asparagus has been shown to fight cancer when consumed raw (and we enjoy it that way) I cut it into thin coins and tossed it with the cold cooked brown rice. I topped this with my Asian walnut dressing and some torn basil leaves. That was breakfast along with a fresh veggie and fruit juice that is. Here are the specifics and nutrition breakdown:
Asparagus and Brown Rice with Walnut Dressing
Serves 3 (meaning a double portion for Dan and a single one for me)
Ingredients:
1 ½ cups brown rice, cooked and cold
1 pound of asparagus, cut into 1/16 inch coins
6 tablespoons Asian Walnut dressing (I added sriracha to it today)
6 fresh basil leaves torn
Nutritional Information:
Amount Per Serving
Calories - 198.29
Calories From Fat (28%) - 55.57
Total Fat - 6.68g
Saturated Fat - 0.76g
Cholesterol - 0mg
Sodium - 76.08mg
Potassium - 431.8mg
Total Carbohydrates - 30.44g
Fiber - 5.59g
Sugar - 3.15g
Protein - 7g
Comments:
While not a typical breakfast we enjoyed it. The best part was that it came together in about 5 minutes. This is why I keep cold cooked grains in the refrigerator all the time. With cooked grains and fresh veggies you can always make a meal very fast. I keep cooked beans on hand for the same reason.
To go with this we had a fresh veggie and fruit juice comprised of: 1 apple, 5 carrots, 3 stalks celery, 2 kale leaves, 1/3 pound spinach, ½ lemon, 1 inch ginger, 2 frozen wheat grass shots. Of course we also had our powdered green drink. Can you ever have too many vegetables? I don’t think so, obviously, LOL.
Next recipe
Since it is a little warm here Dan and I have decided to take it easy again today. We watched something from PBS on Netflix and decided to make another simple and easy cold mid day meal. After much discussion this morning we settled on a cold bulgur and veggie salad and some fresh veggies marinated in lemon juice. I still hadn’t decided how I was using the marinated veggies, whether on a salad, or in a wrap. By the time I needed to make a decision I decided to toss the marinated veggies with spiralized zucchini. Here is what I used:
Lemon Marinated Veggies with Spiralized Zucchini
serves 6
Ingredients:
2 red bell pepper, julienned
3 carrots, julienned
2 collard leaves, julienned
1 lemon juiced and zested
4 cups spinach, julienned
4 zucchini, spiralized
¼ cup pine nuts
Directions:
Combine the red bell pepper, carrots, collard threads, lemon zest and juice in zip top bag. Refrigerate for at least 3 hours. Turn the bag over periodically to make certain all the veggies are in the juice. The point of the lemon juice is to soften the veggies. Most raw recipes use oil and salt with the lemon juice. Since I have eliminated oil and try to cut back on sodium I don’t use either and it works just fine. Taste and add salt and pepper if desired.
When you are ready to serve toss the marinated veggies and juice with the spiralized zucchini and spinach. Top with pine nuts and serve cold.
Nutritional Information:
Amount Per Serving
Calories- 99.87
Calories From Fat (37%) - 37.1
Total Fat - 4.43g
Saturated Fat- 0.37g
Cholesterol - 0mg
Sodium - 60.26mg
Potassium - 755.94mg
Total Carbohydrates - 14.04g
Fiber - 4.56g
Sugar - 6.91g
Protein - 3.99g
Comments:
This was the hit of the meal. Even my omni parents had seconds. Needless to say both Dan and I were shocked. My father really seemed to enjoy this. It was very light but had good flavor. Some fresh basil would be a nice addition to this if you have it.
Each serving of this dish contains approximately 10,600IU of vitamin A, 100mg of vitamin C, 65mg of calcium, 115mcg of folate, 130mcg of vitamin K, 120mg of phosphorus, and 65mg of magnesium. Pretty amazing nutrition for less than 100 calories.
Next Recipe:
To go with the zucchini spaghetti I made a quick bulgur dish. I added the bulgur for fiber and calories. Here is how I made that dish:
Lemon Bulgur with Vegetables and Mint
serves 6
Ingredients:
1 ½ cups bulgur
3 cups water
1 lemon zested and juiced (use 2 if you love lemon)
1 cup edamame
1 cup snow peas, sliced thinly on the diagonal
2 cups spinach, julienned
¼ cup mint, thinly sliced
Directions:
Combine the bulgur and water and bring to a boil, reduce to a simmer, cover and cook for 15 minutes. Add the lemon zest and juice while the bulgur is still hot so it can absorb the lemon flavor. Chill the bulgur until cold. Add the edamame, snow peas, spinach and mint and toss just before serving. Season with salt and pepper if desired.
Nutritional Information:
Amount Per Serving
Calories 161.61
Calories From Fat (10%) - 15.76
Total Fat - 1.88g
Saturated Fat - 0.25g
Cholesterol - 0mg
Sodium - 19.86mg
Potassium - 354.01mg
Total Carbohydrates - 31.45g
Fiber - 8.47g
Sugar - 1.45g
Protein - 7.78g
Comments:
This cold salad has a subtle flavor and freshness from the mint. You can use any veggies you like with the lemony bulgur. This dish would have been great with the lemon marinated veggies. I added the edamame to this dish for protein. Snap peas were included for texture.
Each serving of this salad contains approximately 1,100IU of vitamin A, 50mg of calcium, 115mcg of folate, 60mcg of vitamin K, 160mg of phosphorus, and 85mg of magnesium.
Unrelated note:
Earlier today we watched a two part documentary which originally ran on PBS. It was called “The New Medicine”. Here is the description from Netflix, “The Before her death in 2006 from lung cancer, Dana Reeve filmed this thought-provoking program exploring the use of holistic remedies in modern medicine. Moving beyond traditional treatments and examining more lifestyle factors, an increasing number of doctors are supplementing their work with a host of healing alternatives -- including meditation, hypnosis and acupuncture -- to treat the whole body and restore their patients' health.” Dan and I both found it fascinating. Some of the scientific information about the mind body connection was very interesting.
For those of you that are wondering yes I am as interested in health and nutrition as it appears. For the last few years it has been my favorite topic of choice which is how I amassed so much information on nutrition. If I am not reading something on the topic of health or nutrition than I watching something on it.
I am going to spend some time with Dan and then make dinner. I will be back later to let you know what I came up with. I hope you are having a great long weekend. Talk to you all later.
I love mint in savory dishes! That dish looks divine.
ReplyDeleteKrystina,
ReplyDeleteI like mint in just about anything, savory or sweet. In the summer when it is plentiful I use it often. ;-)
Ali
QUOTE:
ReplyDelete"While not a typical breakfast we enjoyed it."
If you like it, that's all that matters.
I come up with all kinds of "Unusual Breakfast" combinations. With all due respect to author Michael Pollan, I don't think there are any "food rules" that say you can't fix any dang thing you want, any way you want it.
One of my favorite recipes is to take a large bowl, fill the bottom half with Fiber One cereal, the top half with frozen mixed veggies, sprinkle some ground flaxseed on it, and then top with several thin slices of unsalted butter.
I microwave the whole thing for a few minutes, until the butter has melted through and been absorbed by the Fiber One at the bottom.
Unusual? Yes, but I like the various flavors and textures, and it's loaded with fiber.
Jim Purdy
The 50 Best Health Blogs
Ok, dumb question but how do you spiralize vegetables?
ReplyDeleteJim,
ReplyDeleteThat is a very unusual breakfast, I think you topped me. ;-) I like the idea of it. Heating fiber one never came to mind for me. We used to eat a lot of fiber one.
Have you tried tossing fiber one in the blender and turning it into flour? I used to add that "flour" to baked goods. Since you like fiber one I thought I would mention it.
Ali
Neca,
ReplyDeleteI have a mandoline with a spiral cutting attachment. But you can buy a little device called a Saladacco from Amazon that does the same thing. It is very reasonably priced. Even my omni parents like veggies made this way. They both had seconds and said I could make that dish any time. Will miracles never cease?
talk to you later,
Ali
Breakfast sounds delish! We have been eating mainly cold dishes here as well.
ReplyDeleteJanet,
ReplyDeleteCold food seems so appropriate when it is blazing hot outside. We eat like this most of the summer. Even in the AC I don't want hot food when it is hot outside. ;-)
talk to you later,
Ali
I somehow missed this one! The lemon veggies sound so good. I must try this one.
ReplyDeleteHeather,
ReplyDeleteThe lemon veggies are good. I think you will like them. We had some leftover and I think they were even better today.
talk to you later,
Ali
Oh yum, these all look fantastic! You prompted me to add raw asparagus to our dinner salad. I also tried my first dandelion greens and they're even more bitter than I expected. But cut into small pieces and mixed with the lettuce, they didn't have a huge impact, in fact DH didn't even notice (we'll ease into it!).
ReplyDeleteLaura,
ReplyDeleteI love dandelion greens, but Dan is with you on the bitterness. They are so good for you, but yes a little bitter. ;-) I like to make them into pesto. You can mellow the flavor by mixing it half and half with spinach since it is so mild. The fat from the nuts also seems to mellow the taste.
Glad you tried the raw asparagus. We love it that way.
talk to you later,
Ali