Avocado Toast with Egg

A favorite breakfast or snack of mine is avocado on whole grain toast. Much of the time it gets topped with scrambled egg to which I’ve added shredded cabbage, scallion and a drizzle of sriracha. But diced pepper, zucchini, kale, almost any veggie and/or fresh herb works. Best thing is it takes less than 5 minutes to make. This picture is one of my uber fast home versions with egg and baby spinach. 

And… life happens. When I find myself in a bigger than ever, gotta get out the door NOW kind of hurry I just make the toast and schmear on the avocado, wrap that up, grab a handful of baby spinach or arugula, my portable sea salt and black pepper container thingie and a hard boiled egg. Later on the greens go down and the egg is sliced on top.

Either way it’s made avocado toast with egg is a delicious, sustaining, and nutritious treat!

Curried Tofu Scramble

Budget friendly and protein packed, tofu is another one of those template foods; a blank slate just waiting for your flavor instructions. This vegetarian dish uses curry to provide an anti-inflammatory hit in addition to deep, rich taste. Better yet, any variety of veggies can be used. The result? A super quick breakfast, lunch, or dinner that satisfies, energizes, and holds well.

Curried Tofu Scramble

Serves 4

12 ounces firm tofu, drained, pressed, and crumbled

1 ½ Tbs. mild curry powder

1 medium red potato, diced small

1 cup broccoli florets, cut small

¼ cup water or vegetable stock

3 Tablespoons olive oil

1 medium yellow onion, sliced

2 cloves garlic, minced

Black pepper to taste

1 Tbs. tamari soy sauce, more to taste

1 medium carrot, shredded

2 scallions, thinly sliced

Crumble the tofu into a bowl and sprinkle with the curry. Stir gently to combine.

Bring a small pot with steamer insert to a boil. Add potatoes, cover and cook for 6-8 minutes until just tender. Add broccoli florets to the pot and continue to cook until tender crisp, another 3 minutes. Remove the steamer from pot and set aside.

Heat a large skillet over medium heat and add the oil. When the oil shimmers add the onions and a pinch of salt. Cook the onion until soft and slightly golden, 5-6 minutes, then add the garlic and cook until fragrant, another minute or so.

Add the tofu and steamed vegetables to the onions. Season with tamari to taste and some black pepper. Mix gently but well, and cook for another 2-3 minutes, stirring as necessary, so tofu can absorb flavors. Remove from heat and gently mix in shredded carrot and scallions.

Catherine McConkie 2016, all rights reserved

Chef C’s Cooking Tips:

  • This is a dish with endless possibilities!
    • red peppers, celery, zucchini, green beans, or shredded cabbage could get added to the sauté step with the onions
    • nutrition effects can be bumped up even further by adding some fresh minced ginger and or jalapeno in with the garlic
    • swap diced sweet potatoes and cauliflower for the red potato and broccoli
    • chard, baby spinach, or chopped kale could easily go in at the end

 

Spaghetti Squash Marinara

Spaghetti squash is one of those what I call “template” foods; an ingredient which serves as a base capable of going in many different flavor directions. Even though it’s shell is hard, thin skinned spaghetti squash’s flesh contains more water than it’s orange fleshed cousins. It’s season, color, and texture mirrors the transition from Summer, when soft skinned watery zucchini reigns, and the sweet dense flesh of hard skinned Autumn squashes. Once cooked, the flesh of this unique gourd naturally separates into nicely textured stands, making it a terrific vegetable stand in for pasta.

 

1 large spaghetti squash

3 tablespoons olive oil, divided

2 cloves garlic, minced

1 pound ground turkey

1 teaspoon Italian seasoning, optional

½ teaspoon salt

¼ teaspoon black pepper

 

1 small onion, diced small

1 small carrot, diced small

1 stalk celery, diced small

1 teaspoon Italian seasoning

2 cloves garlic, minced

1 large cans whole tomatoes, roughly chopped

½ teaspoon salt

1/4 cup fresh parsley or basil, chopped [optional]

Preheat oven to 375 degrees. Using a fork, poke holes in the squash. Place squash on a foil lined pan and roast until skin and flesh is easily pierced with a fork, about 1 hour. When cool, slice open lengthwise and remove seeds. Scrape a fork along the flesh lengthwise to gently release strands.

While squash is roasting cook the turkey and make the sauce. Heat 1 tablespoon of oil in a skillet set over medium heat. When oil shimmers add garlic, cooking until fragrant, about 30 seconds. Add turkey, Italian seasoning if using, salt and pepper. When turkey is no longer pink, remove from skillet and set aside.

Return pan to burner and add remaining 2 tablespoons of oil. Add onion, carrot, celery, a pinch of salt, and Italian seasoning. Cook until onion is translucent and vegetables are beginning to get tender, about 6 minutes. Add garlic, cooking about 30 seconds, then stir in tomatoes, breaking them up with a spoon. Stir in salt and simmer on low for about 20 minutes until sauce is slightly thickened. Stir in optional fresh herbs, turkey and any accumulated juices back into sauce and spoon over squash.

Catherine McConkie 2015, all rights reserved

 

Chef C’s cooking tips

  • For a no fuss alternative, place the poked squash in your crock pot along with 1/2 cup of water. Cook on low for 6-7 hours or on high for 2-3 hours.

Catherine@thecaregiverstable.com

www.thecaregiverstable.com

 

Bavarian Potato Salad

I’m fascinated with the notion of resistant starch and all of the exciting research about the importance of a healthy, balanced, gut microbiota. This dish was created with exactly that notion in mind. Here, cooked and cooled potatoes are tossed with dressing made from a number of fermented ingredients, then combined with flavors of Bavaria; sauerkraut, dill, scallion and egg. Not only happiness for the gut, but happiness in that it can be done in stages, as time and life allows!

2 pounds potatoes, scrubbed and steamed whole [about 3 medium-large]

Dressing – yields ~1/2 cup

2 Tablespoons raw apple cider vinegar

2 Tablespoons kraut brine

1 Tablespoon white miso

1 Tablespoons Dijon mustard

1 teaspoon lemon juice

1 teaspoon honey

3 Tablespoons extra virgin olive oil

1/8 teaspoon sea salt

Salad

1- 1 ½ cups sauerkraut, lightly squeezed dry

1 cup diced celery [about 3 stalks]

4 scallions, white and green parts, chopped or ¼ cup chopped chives

3 tablespoons chopped dill

3 hardboiled eggs, chopped

Either the night before or up until about 3 hours before serving, place the unpeeled potatoes in a steamer basket and cook until a small knife slips easily through their widest part, 25-30 minutes. Let the potatoes cool fully on the counter or if cooking them the night before, in the fridge.

Whenever it’s convenient, whisk the dressing ingredients together in a small bowl.

Cut the potatoes into cubes and mix them gently with half the dressing. Allow the salad to mingle and drink up some dressing while the remaining ingredients are prepared. [Depending on how moist you like it either add more dressing at this point or reserve for another use] Add the kraut, celery, scallions, dill, and egg to the bowl, folding gently to combine. Taste and see if salad needs another splash of apple cider vinegar or pinch of salt.

Catherine McConkie 2015, all rights reserved

 Chef C’s cooking tips:

  • Take good care of those spuds by using your sharpest knife and not stacking ’em too high when you cut them. Otherwise they may begin to crumble.

Catherine@thecaregiverstable.com

www.thecaregiverstable.com

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