Egg Bake with Vegetables

EGG BAKE WITH VEGETABLES

SERVES 2-3

Eggs make for quick and easy protein any time of the day. For those who are mostly plant-based it can be a really important way to receive high quality protein and vitamins and minerals. Vitamin and mineral content includes: choline, selenium, phosphorous, vitamins A, D, E, K, B1, B2, B3, B5, B6, B9, and B12.

Pair eggs with cooked vegetables and you have a satisfying and nutritionally dense meal. I love this for breakfast as a good way to maintain steady blood sugar throughout the day. Of course, you could for lunch and/or dinner.

DOSHAS

Vata - Good for vata. Can add ghee or coconut oil as needed.

Pitta - Good for pitta. Can use only egg whites if desired.

Kapha - Good for kapha. Can add more black pepper or a jalapeno/chile if desired.

INGREDIENTS

• 5 eggs

• 1/4 cup water

• 1 tsp ghee or olive oil

• 1/2 small zucchini or 1/4 large zucchini

• 1 stem kale, de-stemmed

• 1/2 tsp cumin

• 1/2 tsp coriander

• Salt and pepper

• 1 tbsp fresh herbs - parsley, basil or dill

DIRECTIONS

1. Preheat oven to 350 degrees. Preheat skillet on medium low heat. Chop vegetables into small bite sized pieces. Add oil and saute in saucepan until vegetables are tender. (You can skip sautéing if you are in a hurry - just picked vegetables that cook quickly and/or cut the vegetables up really small!)

2. While vegetables are cooking, crack eggs and place into a glass bowl. Whisk them until well combined. Add water then stir again. Add spices. Once vegetable mixture is cooked then add into egg mixture. Stir.

3. Transfer egg mixture into a small glass baking dish. Top with fresh chopped herbs of choice. Place in oven and cook for 20 minutes uncovered. You can check doneness by gently jiggling the glass dish. It is done when eggs no longer jiggle. Remove from oven and cut into squares to serve up. Enjoy!

Note - you can easily sub vegetables - whatever you have on hand is great. Another variation that I like is 1/3 cup diced onions, 1 large mushroom chopped finely and 5 mini tomatoes chopped finely.

Farro Vegetable Salad

Farro Vegetable Salad

SERVES 3-4

Farro is a hearty grain which makes for a nice lunch mixed with cooked vegetables. Farro contains protein, magnesium, zinc, iron and vitamin B3. Because it is a wheat grain, it is heartier and can considered harder to digest. If you have trouble digesting it, consider soaking prior to cooking and add in more digestive spices.

DOSHAS

Vata - Good for vata. If difficulty digesting, consider adding ginger and more oil to the dressing.

Pitta - Good for pitta.

Kapha - Consider adding in some chili powder or jalapeno to support digestion.

INGREDIENTS

• 1 cup uncooked farro

• 2 carrots

• Handful of green beans

• 1 lime, juiced

• 1/4 cup olive oil

• 1 tbsp dill chopped

• 1 tsp cumin powder

• Salt and pepper to taste

• 1 tsp honey (optional)

• 1/4 cup goat cheese crumbles (optional)

DIRECTIONS

1. Begin cooking farro. I use the Instant Pot. Rinse the farro then place in InstantPot inner canister. Add water so there is about one inche of water above the farro. Pressure cook on high for 15 minutes.

2. As the farro is cooking, prepare a large saucepan with 6 cups of water. Bring to a boil. Peel your carrots and chop into bite size pieces. Chop green bean ends off and cut into bite size pieces.

3. Once the large saucepan water is boiling, add in carrots and cook for 4-5 minutes or until tender. Strain out carrots and place in large mixing bowl. Do the same for the greens beans. Once tender strain the green beans and include in the large mixing bowl.

4. Make the dressing. Add the lime juice, olive oil, chopped dill, cumin powder, salt and pepper into a shakeable or stir-able dressing jar. Add honey if you wish.

5. Once the farro is done cooking, strain and add to the vegetables. Stir together. Add the dressing and stir. Top with goat cheese if you like and enjoy!

Toad in a Hole

TOAD in a hole

SERVES 1

Eggs and toast makes for a nice breakfast. This is a fun variation sure to brighten the day. :)

DOSHAS

Vata - Good for vata.

Pitta - Good for pitta.

Kapha - Use less ghee and add black pepper.

INGREDIENTS

• Ghee

• 1 slice of good quality bread

• 1 egg

• Salt and pepper to taste

DIRECTIONS

1. Heat a skillet on medium heat. While it is heating use a small circular glass and press it into the bread and cut a hole from the middle of the bread.

2. Add ghee to coat bottom of pan. Add bread with hole into the pan and then break the egg - place the yolk into the hole in the bread. Meanwhile, add circular piece of bread to the pan and toast on both sides. Cook egg for a few minutes until the egg white begins to whiten and cook then flip. Continue cooking until the egg whites are no longer translucent. Cook the egg yolk to your liking.

3. Place the egg and toast onto your plate. Put the circular piece of toast on top of the egg. Enjoy!

Cucumber and Tomato Salad

Cucumber and Tomato salad

SERVES 2-3

A simple and delicious side dish. Pairs nicely with quinoa - you can mix in to make a quinoa salad or eat with another quinoa dish. :)

DOSHAS

Vata - Ok for vata, if digestion is weak you may avoid.

Pitta - Ok for pitta. Can add cilantro as well as parsley. If tomatoes are too acidic consider swapping avocado for tomato.

Kapha - Good for kapha. Consider adding a little bit of fresh ginger or black pepper.

INGREDIENTS

• 1 cucumber

• 10 small tomatoes

• 5 parsley leaves, rinsed and chopped finely

• Salt to taste

• Lime to taste

DIRECTIONS

1. Cut cucumber and tomato into small pieces. Add into a mixing bowl. Chop parsley leaves, add and mix. I used a few grinds of salt and squeezed about 1/2 lime on time. Mix again and enjoy!

Spiced Stewed Apples

Stewed apples

SERVES 1-2

A simple pre-breakfast, breakfast or snack. In the spring, this can make for a light and easily digestible breakfast.

DOSHAS

Vata - Consider adding ghee for vata.

Pitta - Good for pitta. Can add cilantro or coriander.

Kapha - Good for kapha. Consider adding 1-2 whole cloves or a pinch of ground clove powder as well.

INGREDIENTS

• 1 apple, cored and diced (can remove skins for easier digestion)

• 1/2 tsp cinnamon

• 1/4 tsp cardamom

• 1 cup purified water

DIRECTIONS

1. Use a small saucepan and add apples, spices and water. Place on medium heat. Bring to a boil then turn down to a simmer. Cook for 10 minutes or until soft. Stirring occasionally. Transfer to a bowl and enjoy!