Avocado and Egg Sandwich

Avocado and Egg Sandwich
Number of Servings
Serves 1
Ingredients
Directions
  1. Fork split and toast the Ezekiel 4:9 Sprouted Flax English Muffins.
  2. With a knife, cut [q:1/4] of an avocado into slices. Place on one-half of an avocado.
  3. Crack and scramble two eggs, with the seasoning of your choice.
  4. Pour egg-mixture into a skillet and cook until it resembles an open-faced omelet. Fold into fourths (half it, and half it again).
  5. Place egg on top of avocado.
  6. Top with a slice of cheese.
  7. Melt in oven, if desired.
  8. Enjoy!
Nutrition Info
With 1 slice Cheddar cheese: 557 Calories, 27 g Protein, 348 mg Cholesterol, 40 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 13 g Fiber, 33 g Total fat (10 g sat), 472 mg Sodium, [nut:5] Vitamin B2 (riboflavin), Phosphorus, Zinc, [nut:4] Vitamin B6, Vitamin B12, [nut:3] Vitamin B3 (niacin), Folate, Iron, [nut:2] Vitamin A, Vitamin E, Calcium, Magnesium, [nut:1] Vitamin C, Vitamin D, Vitamin K, Potassium

Baked Eggs with Tomatoes, Red Bell Pepper & Garlic

Baked Eggs with Tomatoes, Red Bell Pepper & Garlic
Prep Time
30 min prep time
Number of Servings
2
Ingredients
  • 2 Tbsp coconut oil
  • 2 cloves garlic, minced
  • 1 red bell pepper, seeded and sliced into strips
  • [q:1/2] tsp paprika
  • 1 cup diced, canned tomatoes
  • Salt and freshly ground black pepper to taste
  • 2 eggs
  • 2 Tbsp chopped fresh basil
Directions
  1. Preheat oven to 400°.
  2. Heat oil in an oven-safe pan set over medium heat. Add garlic and sauté for 2 minutes. Add bell pepper and paprika. Sauté for 5 minutes. 
  3. Add tomatoes and cook for 2 minutes. Remove pan from heat and season with salt and pepper.
  4. Make a small hollow in one side of tomato mixture using a spoon. Crack one egg into hollow. Make a second hollow in other side of pan using spoon. Crack second egg into this hollow. (Alternately, you can bake eggs and tomato sauce in their own individual-sized baking dishes.)
  5. Transfer baking dish to oven. Bake for 10 to 12 minutes, until whites are cooked but yolks are still runny. Garnish with basil and serve immediately.
Nutrition Info
Per serving: 217 Calories, 7 g Protein, 8 g Carbohydrates, 2 g Fiber, 18 g Total fat (13 g sat), 437 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin A, B2 (riboflavin), B6, [nutrition:1] Vitamin B12, E, Folate, Phosphorus

Here Comes the Sun Breakfast Bowl

Here Comes the Sun Breakfast Bowl
Prep Time
75 minutes
Number of Servings
Serves 4
Ingredients

  • Sweet Potatoes

    • 2 small sweet potatoes
    • [q:1/2] cup plus 4 Tbsp extra-virgin olive oil, divided

  • Farro, Wild Rice, or Freekeh

    • [q:1/2] cup uncooked farro, wild rice, or freekeh (whole or cracked)
    • 1 cup water
    • Sea salt

  • Kale

    • 1 cup chopped kale

  • Dressing

    • 1 cup organic plain whole-milk kefir
    • 1 Tbsp chopped fresh flat-leaf parsley
    • 2 Tbsp lemon juice or sherry vinegar

  • Sunny-Side Up Eggs

    • 4 large brown egg

  • To Serve

    • 1 (16 oz) can black beans, drained
    • [q:1/2] cup diced Heirloom tomatoes (red, yellow, green), plus extra for garnish
Directions

  1. Sweet Potatoes

    1. Preheat oven to 450°.
    2. Rub sweet potatoes with 1 tablespoon of the oil. Roast until a small knife easily pierces them, about 20 minutes.
    3. When cool enough to handle, cut them into [q:1/2]-inch-thick slices.

  2. Farro, Wild Rice, or Freekeh

    1. In a saucepan, combine your chosen grain (farro, wild rice, or freekeh) with the 1 cup water, 1 table-spoon of the oil, and a pinch of salt. Bring to a soft boil.
    2. Reduce to a simmer, cover, and cook over low heat until done, about 45 minutes for farro, wild rice, and whole freekeh; 20 minutes for cracked freekeh.

  3. Kale

    1. While grains and sweet potatoes are cooking, heat 1 tablespoon of the oil over medium-high heat in a medium sauté pan. Add kale and sauté until soft, 3 to 4 minutes. (Add a small amount of water if kale begins to stick or turn too brown.)
    2. Season with a pinch of salt and set aside.

  4. Dressing

    1. In a bowl, whisk together kefir, parsley, [q:1/2] cup of the oil, pinch of salt, and lemon juice. Set aside.

  5. Sunny-Side Up Eggs

    1. In same pan as kale, cook eggs in remaining tablespoon of oil to sunny-side up perfection, seasoning with salt toward the end.

  6. To Plate

    1. Place sautéed kale in a wide, deep bowl. Sprinkle with beans, cooked grains, tomatoes, and sweet potato.
    2. Drizzle with dressing and slide eggs on top before enjoying.
Nutrition Info
851 Calories, 36 g Protein, 103 g Carbohydrates, 22 g Fiber, 35 g Total fat (7 g sat), 720 mg Sodium, [nutrition:5] Vitamin A, B1 (thiamine), B6, K, Folate, Magnesium, Phosphorus, Zinc, [nutrition:4]  Vitamin B2 (riboflavin), Iron, Potassium, [nutrition:3]  Vitamin E, [nutrition:2]  Vitamin B3 (niacin), B12, Calcium, [nutrition:1]  Vitamin C

Spring Potato Salad

Spring Potato Salad
Prep Time
35 min prep + 1 hour chill time
Number of Servings
6
Ingredients
  • 2 lb red- or white-skinned potatoes, chopped into approximately 1-inch chunks
  • [q:3/4] cup low-fat mayonnaise
  • 1 Tbsp apple cider vinegar
  • 2 tsp sugar
  • 1 tsp Dijon mustard
  • Salt and freshly ground black pepper
  • 1 cup thinly sliced radishes
  • 3 hard-boiled eggs, chopped
  • [q:1/8] cup chopped fresh dill
Directions
  1. Place chopped potatoes in a large pot and cover with water. Bring to a boil. Reduce heat to medium and cook for 15 to 18 minutes, or until potatoes are tender when pierced with a fork. Drain potatoes and set aside to cool.
  2. Combine mayonnaise, vinegar, sugar, mustard, and salt and pepper to taste in a small bowl. Gently stir mixture in to cooled potatoes.
  3. Add radishes and eggs to potatoes, tossing gently to mix.
  4. Transfer salad to fridge and chill for at least 1 hour.
  5. Garnish with dill and serve.
Nutrition Info
358 Calories, 6 g Protein, 29 g Carbohydrates, 4 g Fiber, 25 g Total fat (4 g sat), 411 mg Sodium, [nutrition:3] Vitamin B6, C, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Folate, Phosphorus, Potassium

Chanterelle Toast with Poached Eggs and Kale

Chanterelle Toast with Poached Eggs and Kale
Prep Time
40 minutes
Number of Servings
serves 2
Ingredients
  • 2 handfuls kale, stalks removed and leaves torn into bits
  • [q:3 1/2] oz chanterelle mushrooms, or mixed wild mushrooms, torn into chunks
  • 1 Tbsp cold-pressed rapeseed oil or olive oil, plus a little extra for drizzling
  • 1 garlic clove, very finely chopped
  • Salt and freshly ground black pepper
  • 1 small handful of parsley, roughly chopped
  • 2 large eggs
  • 1 Tbsp white wine vinegar
  • 2 slices sourdough bread
Directions
  1. Bring a large pan of water to boil. Blanch kale for a minute or two. Remove with a slotted spoon and drain, squeezing out any excess water. Keep water simmering while you tear mushrooms.
  2. Heat oil in a large saucepan and add mushrooms, taking care not to overcrowd them. Fry for 4 to 5 minutes until golden and softened.
  3. Add garlic to pan and fry for a minute until no longer fragrant. Add kale and stir through for a minute or two until all water has evaporated and leaves starts to crisp up, about 5 minutes. Season with salt and pepper and sprinkle in most of the parsley.
  4. Meanwhile, crack eggs into a couple of ramekins or cups. Add vinegar to the pan of simmering water and swirl with a spoon to create a whirlpool. Hold ramekin close to surface of water and quickly tip one egg into swirling water. Increase heat slightly and poach egg for 2 minutes until set. Remove and set aside while you repeat with other egg.
  5. Toast sourdough and drizzle with a little more oil. Divide mushrooms and kale between toasts. Top with poached eggs. Sprinkle with a little more parsley and a good grinding of pepper.
Nutrition Info
229 Calories, 11 g Protein, 18 g Carbohydrates, 5 g Fiber, 13 g Total fat (2 g sat), 344 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin B2 (riboflavin), B3 (niacin), D, Iron, Phosphorus, [nutrition:1] Vitamin A, B1 (thiamine), B6, B12, C, E, Folate, Magnesium, Zinc

Huevos Rancheros (Mexican-Style Eggs)

Huevos Rancheros (Mexican-Style Eggs)
Ingredients
  • Vegetable oil
  • 1 onion, finely chopped
  • 3 garlic cloves, finely chopped
  • 1 jalapeño pepper, finely chopped
  • 6 corn tortillas
  • 4 tomatoes, chopped
  • 1 ([q:14 1/2] oz) can tomato sauce
  • 1 tsp hot sauce
  • Salt and pepper, to taste
  • 6 eggs
  • [q:1/2] cup white (queso fresco) cheese, crumbled
  • [q:1/4] cup fresh cilantro, finely chopped
Directions
  1. In a large skillet, heat some oil. Sauté onion, garlic, and jalapeño pepper until soft, about 5 to 7 minutes. 
  2. While onion, garlic, and jalapeño pepper are cooking, add additional oil to a separate skillet and heat. Add tortillas, one by one, to skillet, toasting about 3 seconds per side. Remove and set aside.
  3. Stir fresh tomatoes and tomato sauce into skillet with vegetables. Bring to boil. Reduce heat to medium-low and season with hot sauce, salt, and pepper. If needed, add 2 to 3 tablespoons water.
  4. Break eggs, one by one, over tomato-vegetable sauce. Cover and simmer over low heat until eggs are done, about 5 minutes for sunny-side-up.
  5. Serve over fried tortillas and garnish with cheese crumbs and chopped cilantro.
Nutrition Info
208 Calories, 11 g Protein, 21 g Carbohydrates, 4 g Fiber, 10 g Total fat (3 g sat), 596 mg Sodium, [nutrition:3] Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, B12, C, [nutrition:1] Vitamin A, B3 (niacin), E, K, Calcium, Folate, Iron, Magnesium, Potassium, Zinc

Power Bowls with Sweet Potato Sport Dressing

Power Bowls with Sweet Potato Sport Dressing
Number of Servings
Makes 2 Bowls
Ingredients
  • 2 broccoli florets, chopped
  • 12 shiitake mushrooms
  • [q:1/2] an onion, diced
  • 2 garlic cloves, minced
  • 2 tsp coconut oil
  • 1 avocado
  • Handful of mixed greens
  • 2 eggs
  • [q:1/2] cup dry quinoa cooked in 1 cup bone broth or water
  • Sweet Potato Sport Dressing
Directions
  1. Boil Eggs
    1. Remove eggs from the fridge a few minutes prior, and let a medium sized pot come to a boil over high heat.
    2. Once the water is boiling, lower the heat just for a few seconds and use a slotted spoon to add both eggs to the pot. Return the heat to high and let them boil for 8 minutes.(1)
    3. While they are boiling, prepare an ice bath in a bowl by adding ice and cold water, and set this beside the pot.
    4. At 8 minutes, remove eggs and place them in the ice bath. Set aside.
  2. Prepare quinoa by following the directions on your package. Optional: substitute water for bone broth for additional protein, amino acids, collagen and bone minerals.(2)
  3. In a skillet, heat coconut oil over medium-high heat and add garlic and onion. Stir until fragrant, then add broccoli and shiitake mushrooms. Cook the vegetables for about 5 minutes, until broccoli is bright in color.
  4. Remove eggs from ice bath and carefully peel them by cracking the shell and letting cold water run over them while you peel. Set eggs aside.
  5. In two bowls add a large spoonful of cooked quinoa, the vegetables and mixed greens, and a boiled egg cut in half. Slice an avocado in half, then dice half into each bowl. Spoon a generous amount of dressing overtop each bowl.

Baked Eggs with Tomatoes, Red Bell Pepper, & Garlic

Baked Eggs with Tomatoes, Red Bell Pepper, & Garlic
Prep Time
30 minutes prep time
Number of Servings
serves 2
Ingredients
  • 2 Tbsp coconut oil
  • 2 cloves garlic, minced
  • 1 red bell pepper, seeded and sliced into strips
  • [q:1/2] tsp paprika
  • 1 cup diced, canned tomatoes
  • Salt and freshly ground black pepper to taste
  • 2 eggs
  • 2 Tbsp chopped fresh basil
Directions
  1. Preheat oven to 400°.
  2. Heat oil in an oven-safe pan set over medium heat. Add garlic and sauté for 2 minutes. Add bell pepper and paprika. Sauté for 5 minutes. Add tomatoes and cook for 2 minutes. Remove pan from heat and season with salt and pepper.
  3. Make a small hollow in one side of tomato mixture using a spoon. Crack one egg into hollow. Make a second hollow in other side of pan using spoon. Crack second egg into this hollow. (Alternately, you can bake eggs and tomato sauce in their own individual-sized baking dishes.)
  4. Transfer baking dish to oven. Bake for 10 to 12 minutes, until whites are cooked but yolks are still runny. Garnish with basil and serve immediately.
Nutrition Info
217 Calories, 7 g Protein, 8 g Carbohydrates, 2 g Fiber, 18 g Total fat (13 g sat), 437 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin A, B2 (riboflavin), B6, [nutrition:1] Vitamin B12, E, Folate, Phosphorus

Leftover Turkey Frittata

Leftover Turkey Frittata
Prep Time
45 minutes
Number of Servings
Serves 8
Ingredients
  • 2 oz ditalini
  • 1 Tbsp unsalted butter
  • 1 cup (4 oz) leftover green beans, cut into 1-inch pieces
  • [q:1 1/2] cups (6 oz) leftover turkey, shredded or cut into bite-sized pieces
  • [q:1 1/2] cups (6 oz) leftover pearl onions
  • [q:1 1/2] cups (8 oz) leftover stuffing
  • 6 large eggs, beaten
Directions
  1. Preheat oven to 375ºF.
  2. Bring a large pot of salted water to a boil. Cook the ditalini according to package directions. Drain and reserve.
  3. Heat an 8- or 9-inch sauté pan over medium heat. Add the butter and coat the bottom of the pan. Strew the green beans, turkey, pearl onions, stuffing, and pasta around the pan. Pour the eggs over.
  4. Cook until just starting to brown along the bottom (about 2 minutes). Transfer to the oven and continue to cook until the eggs are set (about 20 minutes). Allow to cool slightly before cutting into 8 wedges.
Nutrition Info
205 Calories, 11 g Protein, 139 mg Cholesterol, 16 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 1 g Fiber, 10 g Total fat (3 g sat), 252 mg Sodium, [nutrition:2] Vitamin B6, Vitamin B12, Phosphorus, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Folate, Zinc

Move Over Eggs, Here Comes Flax!

Move Over Eggs, Here Comes Flax!
Jes Gallagher
Flax filled egg shells.

Have you ever tried replacing eggs with ground flax seed in your baking? You may have sprinkled flax seeds over your morning oatmeal or mix a few spoonful’s into bread dough for the boost of fiber and omega-3 fatty acids, but believe it or not it can even be used as an egg substitute and is a complete protein!

Flax as an Egg Substitute

The gum in the seed coating that becomes thick and gelatinous when the seeds are ground and whisked with water. Manitoba Milling Company – run by flax pioneers, the Pizzey Family - has created the perfect flax to ‘froth’ by slicing the seeds to keep it in a soft, fluffy powder form that can not only be stirred, baked, or sprinkled but ALSO turned into your perfect egg substitute.

The basic ratio is one tablespoon of flax seeds and three tablespoons of water to replace one egg, and then you simply whisk in the water until it becomes gelatinous. You can also add flax "eggs" to any recipe exactly as you would regular eggs.

Grown in the cold, Manitoba’s premium flaxseeds have a 2-year shelf life (without refrigeration) and are packed with soluble fiber, insoluble fiber and 2-3% more Omegas for heart-health than all competitors. Mixing easily into a ton of recipes, the excellent taste finally matches the superior health benefits of a flax-full meal – the quickest and easiest hack for a healthy breakfast! If this fits into anything you are working on, or you would like more information on Manitoba’s Flax, please feel free to reach out.

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eggs
kitchen / cooking
flaxseed

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