V. POACHED EGG ON WHOLE WHEAT TOAST
Ahhh! The classic poached egg on toast dressed up in a bib of fresh spinach and seasoned with Peruvian rocoto sauce ( a red spicy sauce made with peppers 🌶 ) This recipe is so simple it hardly deserves instructions, but here we go:
INGREDIENTS
1-2 eggs
a few leaves of Spinach
whole grain bread
Rocoto
salt and pepper
STEPS
1. Boil a pot of water
2. Add a pinch of salt to the water
3. When the water is boiling add your egg(s)
4. Cook for 1 minute
5. While the egg is boiling, toast your whole wheat bread
6. spread a 1/2 tsp of rocoto on the toast (optional : its a bit spicy;) )
7. place spinach leaves on top of toast
8. place cooked egg on top of the toast 😋
9. Season with salt and pepper
The classic poached egg should not be forgotten because sometimes you just get really hungry on a plant based whole food diet and you crave the protein (for me anyway). This meal whips up in five minutes and is satisfying and delicious 😋
VI. SPINACH AND ZUCCHINI FRITTATA
Another quick high protein meal is the Frittata. You can throw almost anything into this recipe, but here is my version made with fresh summer squash. The combination of tomatoes, onions, spinach and feta cheese in this dish provides a creamy filling that is a perfect complement to the squash and eggs 😋
INGREDIENTS
1 yellow squash, chopped
1/2 cup of red onion, chopped
1 cup of Spinach
4 eggs
1 clove of garlic
1-2 tbsp of feta cheese
2 cherry tomatoes, chopped
olive oil
butter
seasoning
STEPS
1.Saute squash in a frying pan in olive oil and butter
2. Add onions and garlic and saute
3. Add tomatoes, spinach and seasoning
4. Take out of the pan and set aside
5. whisk eggs
6. Pour egg batter in frying Pan
7. Cook for 3-4 minutes until the bottom of the mixture firms up (you may have to lift with spatula to let the loose batter cook)
8. Add squash, onions, tomatoes and spinach mixture
9. Add feta cheese
10. Gently fold Frittata over with a spatula
11. Let it sit for 3-4 minutes
12. Serve with a salad or sweet potato fries
The absolute best sweet potatoe fries recipe is :
https://cooking.nytimes.com/recipes/1014647-sweet-potato-fries
