"Hide The Veg" Scrambled Eggs - The Fast Health and Fitness Breakfast

With this health and fitness breakfast you take a vegetable like cauliflower or squash and hide it in scrambled eggs! This recipe is quick to prepare, has few ingredients to deal with, is quick to cook and is a great way to give your kids a helping of vegetable without them knowing, if need be.

Remove or add ingredients to suit your family's liking.  For example, my 5 year old will eat mushrooms and spinach in her eggs so I add a little of each.

Ingredients

-Olive oil
-1 egg (preferably organic / organic fed hens / high in Omega 3)
-1/2 cup cauliflower or squash puree or squash (summer squash works nicely)
-Salt and pepper
-A pinch of med curry powder
-3 cherry tomatoes cut in half or in small triangles
-Pinch of chopped coriander/cilantro

Of course, if you are making this for adults, then increase the ingredients as you like.  I always add a pinch or two of turmeric powder, as I do with most all my dishes.  Why? Turmeric Powder has massive cancer fighting qualities. Turmeric Powder.

Directions

1.  Heat Olive oil in a pan over a medium to high heat.
2.  Crack the egg and add the rest of the ingredients.
3.  Beat the eggs well and add to the pan of hot olive oil.
4.  Cook the eggs to scrambled as you like them.

Serve immediately with wholemeal toast and a glass of orange juice.  Finish off this healthy breakfast with a side dish of you favorite  fresh fruit.

Summer Squash Waffles

Ever wonder how you can give your kids a vegetable for breakfast - invisible but real? And at the same time give them the fun delicious breakfast foods that we were all brought up on? Well here it is for ya - my 5 year olds favorite breakfast - Summer Squash Waffles Recipes.  She even has it for dinner when I'm pushing for time.

Summer Squash Waffles

..........and yes!  They taste just like regular waffles!

Ingredients

• 1 3/4 Cup Flour
  ( you can use whole meal flour or a mixture of both if you wish)
  
• 2 tsp Baking powder
• 1/2 tsp Salt
• 2tsp Vanilla
  
• 1 Tbls Sugar
• 3 eggs
  (separate whites from yolks and keep both aside)
  
• 7 Tbls Canola Oil
• 1 1/2 Cup Low Fat Milk or Pedia Sure or Almond Milk
  
• 1/2 Cup Pureed Summer Squash

Directions

1.  Sift all dry ingredients except sugar and vanilla.
2.  Add the sugar and vanilla to the sifted ingredients.
3. Add egg yolks, canola oil, milk, summer squash to dry ingredients.
4.  Beat mixture together until there are no lumps (use of an electric beater will speed up the process)
5.  Beat egg whites to stiff
6.  Fold egg whites into the mixture until they are mixed well into the mixture
7.  Add 1/2 cup mixture at a time to waffle iron and cook until light to dark brown and done.

*Freezer Friendly
**Stores up to 3 days in an air tight container

Related Links

Summer Squash Pancakes and Health Benefits

Cooking Ingredients With High Nutritional Value

Tofu and Vegetable Lime Curry

"The Cheese of Asia", also known as Soy Bean Curd or Tofu is considered the perfect food. It is high in protein, low in saturated fats and a good source of calcium as well as vitamin E. It is also cholesterol free.

Some of the benefits of tofu include prevention of various types of cancer, particularly breast cancer. Preventative capacity to osteoporosis and symptoms related to menopause and an additional benefit is that it is easy to digest.

Tofu and Vegetable Lime Curry 

Ingredients

2 tablespoons peanut oil

1 (16 ounce) package extra-firm tofu, cut into bite-sized cubes

1 tablespoon minced fresh ginger root

1 tsp Turmeric Powder (added for it's cancer fighting properties)

2 garlic cloves - chopped

3 tablespoons lime juice

3 tablespoons soy sauce

2 tablespoons maple syrup

1 (14 ounce) can coconut milk

2 tablespoon flour

2 tablespoons red curry paste (Use less for less spicy taste buds)

150 g zucchini, diced

150 g Mushrooms (any kind you like)

150 g Snow Peas

1 large onion cut into 4's and pieces pulled apart

1/2 cup chopped fresh basil

Directions

1.  Heat the peanut oil in a wok or large skillet over high heat.

2.  Add the tofu and stir-fry until golden brown. Remove the tofu and set aside,

leaving the remaining oil in the wok.

  

3.  Stir the ginger, garlic and curry paste into the hot oil for a few seconds until the curry paste is fragrant

and the ginger begins to turn golden. 

4.  Add the zucchini, bell pepper, and snow peas, mix well coating all vegetables with spices
- cook for 1 minute.

5.  Add the rest of the vegetables one type at a time, mixing and coating well after each addition.

6.  Add coconut milk, flour, and maple syrup and stir mixing all vegetables well with the sauce.

7.  Add soy sauce and stir.

8.  Add Tofu and mix gently so as not to break apart the tofu pieces.

9.  Allow to simmer for a further 10 minutes.

10.  Add lime juice and stir gently.

Serve immediately.

*Serve on it's own - with rice - with noodles - or as a side dish

**Will keep up to 2 days in the fridge in a sealed container. 

Vegatable Lentil Curry Recipe

This vegetable curry recipe offers a fabulous REAL curry base.  Of course, anything goes, but for a vegetarian dish, there is nothing like it! Fabulous with brown or white rice.

Another way to use this recipe is to prepare the curry base with the lentil, steam vegetables of your choice, and then pour the Lentil Curry over the steamed veggies.  This is a great way to help your kids eat their veggies, as most kids love curry.  Have fun in the kitchen with the kids and see who can come up with the most delicious recipe using a curry base.  In this recipe however, the steamed vegetables are added at the last few minutes of cooking time.

Vegetable Lentil Curry

-----by Health and Fitness Fairy

Serves 4 

Ingredients

3 tbsp olive oil + a knob of butter
2 onions chopped
3 garlic cloves chopped
1 tbsp curry powder (for kids use mild curry powder)
1 tspn cumin seeds, crushed
1 tbsp turmeric powder
(Cancer fighting spice.  I add it to all my home cooking whenever I can.)
2 tbls plain flour
150g can coconut cream
2 1/4 cups water with 1 large vegetable stock cube, crumbled. Mix well.
2 tomato chopped
1 1/4 cup red/orange lentils
500g fresh selection of vegetables to your liking - Steamed.
(carrots, zucchini, broccoli, string beans, peas)

Directions

1.  On medium to high heat - heat butter in pan. Add onions & cook until soft.
2.  Add curry powder, cumin seeds, turmeric powder, and garlic. Mix until fragrant.  (and fragrant it will be!)
3.  Stir in flour and mix until  dry and grainy.
4.  Remove from heat, gradually stir in cream, and add vegetable stock.
5.  Add lentils and bring to the boil.
6.  Simmer uncovered for 30 minutes or until lentils are soft.
Stir regularly adding hot, water, a little at a time, if necessary.
6.  Add steamed veggies the last few minutes of cooking time and stir through.

Serve hot on it's own or over rice, an omlette or scrabbled eggs.

Keeps for up 2 days in an air tight container in the fridge.