VirgineCuisine Healthy & Seasonal Cooking by a Nutritionist Chef

Sweet Potato Bean Burger

April 20, 2014 | Main Dishes, Salads, Veggie Side Dish | Permalink

photoPassover, we meet again. 8 days remembering our exile from Egypt that quite ironically enough, traps all us bible-bound Jews to our kitchen because of strict dietary restrictions. 8 days of food with matzah leading the way, bringing jews to pray day in and day out for an mini exile of our own to happen in the privacy of our bathrooms. My vow this year? Avoid matzah as much as possible and rely on more natural fiber-full sources of carbohydrates at meal time. The result? These yummy and satisfying veggie burgers that I will now be making all year round. Passover WIN. Even better? Putting them into My Fitness Pal I discovered the burgers are only 100 calories per patty without factoring in oil, using a teaspoon of oil per patty would make them just 140 calories with protein and fiber in every patty for a filling and satisfying patty that can be put on top of a yummy veggie filled chopped salad- or a greek salad for a complete meal. Yumm!

Ingredients: 

  • 1 1/2 cups black beans
  • 1 cup chick peas
  • 1 medium baked sweet potato
  • 3/4 cup red quinoa
  • 1/2 cup chopped cilantro
  • 1/2 small red onion, diced
  • 1 egg
  • 1/2 tsp cumin
  • 1/8 tsp red pepper flakes
  • salt & pepper, to taste

Procedure:

For this recipe, and because of the strict requirements of keeping a kosher Passover in my home, I reconstituted dried beans- sooo good! Haven’t taken out the time in a while to do this and I finally remember how worth it it is to keep fresh beans on hand vs. using convenient canned beans. — Soak beans overnight in water, covering 2″ above bean level in the bowl–strain beans in the morning and place in a pot, covering again with an extra 2 inches of water above bean level. Bring to a boil, reduce to a simmer, cover and cook for approximately 1 hour- 1 hour and a half until fork tender.

In a large bowl, roughly mash the black beans and chick peas, to do this I used the back of a drinking glass. Next add in sweet potato and mash that in as well. Then, mix in quinoa, chopped cilantro, diced red onion, mix well. Season with cumin, red pepper flakes (or cayenne pepper + chili powder), salt and pepper- taste and adjust seasoning as necessary. Lastly, mix in the egg to bind the mixture together. (For a stiffer patty- you can add in 2 tablespoons of brown rice flour- but I don’t mind a little bean textured crumbliness in my burgers- I actually prefer it that way.) Place the mixture in the refrigerator for at least an hour for a better formed patty.

photo 1To cook patties; heat up a skillet then add 2 tsp. olive oil or olive oil spray (for less calories- but will also be less crunch on outside). Form 1/2 cup batter into a patty and place onto skillet 3 at a time, or whatever fits on your pan, leaving to cook for 4-5 minutes over a medium heat. When you put them down on the pan you can make them super neat and round by using the spatula to fix the shape by pressing around the egdges. Flip and cook on the other side (add more oil or spray if necessary- spray will most probably be necessary) and cook for another 4 minutes until done. Repeat this process until all 8 patties are done, serve and enjoy! Serves 8.photo 2

Mixed Seed & Coconut Trail Mix

April 4, 2014 | Snacks | Permalink


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Want a free piece of nutrition advice that I give to all my patients as a crucial part of being satisfied when dieting?  Make sure to pair protein and fiber with every meal and snack! Sometimes in an on-the-go New York city lifestyle this can be a tough task to take on. Enter the old reliable food group-nuts which contain both protein and fiber- which make for a great well balanced snack when consumed in moderation (10-12 per snack).  Unfortunately for this foodie, about a year and a half ago I developed an allergy to nuts! Although I still am a nut, I can no longer consume my own kind. What to do when my easy go-to nutritious snack was taken away from me? One up the universe and make something even better- durrrr! My friend Raquel and I toyed with this sweet, savory and wholesome recipe in her kitchen using seeds as the base ingredients, and with calories, protein and fiber in mind- I have here a recipe for the most tantalizing yet healthy seed mix for only 200 calories per serving with 7g protein and 3g fiber ta-boot! I hope you all enjoy it as much as I do…this is good stuff.

Ingredients:

  •  3/4 cup raw sunflower seeds
  •  3/4 cup raw pumpkin seeds
  •  1 tbsp. sesame seeds
  •  1/3 cup currants
  •  1/3 cup unsweetened coconut flakes
  •  1/2  tbsp. coconut oil or ghee (clarified butter)
  •  1 tbsp. maple syrup
  •  1/8 tsp. cinnamon
  •  1/8 tsp. turmeric
  •  1/8 tsp. cumin
  •  1/8 tsp. cayenne pepper
  •  salt, to taste

Procedure:

Heat up a frying pan, add in the half tbsp. of coconut oil with all the seeds and combine to
toast. After 3 minutes, add in the coconut and currants and begin to season the mixture
with cumin, cinnamon, cayenne pepper, turmeric and some salt. Finish off with maple
syrup, mix for another minute and remove from heat, set aside. Serves 8, enjoy!

Lemon-Poppy & Fig, Dark Chocolate Coconut, & PB &J Hamentashen

March 5, 2014 | Desserts | Permalink


photo (1)It’s about that time of the year where the inner Jew inside me shines. A rabbi-mandated excuse to dress up, get drunk and eat yummy hat-shaped cookies- what’s not to love? It has become a tradition that every year I look forward to making new and exciting flavors of the traditional hamentashen. This year, I brainstormed with a bunch of my friends and came up with a whole new lot. The Lemon-Poppy/Fig Hamentashen was inspired by my friend Raquel as she watched me purchase some fresh vanilla beans in Chelsea Market this past weekend. The Dark Chocolate Coconut was inspired by the new addition to my hood- La Duree on West Broadway and their yummy @$$ macaroons that never seem to disappoint. I have yet to venture to try and make macarons, so until then I have my macaron inspired hamentashen to hold me over. Last but not least, last Friday night I was chilling with my friends on the couch after dinner and we thought adding peanut butter to the classic jelly hamentashen would be a fun play on PB & J- and guess what? We were spot on! Simple tweak on an old classic took it to a whole new level- thanks David & Elana.

Lemon-Poppy & Fig Jam 

Ingredients:

  • 3 eggs
  • 2 tsp. vanilla
  • 2 tsp. baking powder
  • 1 cup oil
  • 4 cups flour
  • 2 dashes salt
  • 1 cup sugar
  • 2 tsp. lemon juice
  • 1/4 cup poppy seeds
  • 1 lemon, zested
  • 2 jars fig jam

Procedure:

Beat the eggs, add in oil, sugar, vanilla and lemon juice; beat well. In a separate bowl sift together the flour salt and baking powder. Gradually add this flour mixture to the egg mixture. Add in the zest of 1 lemon and the 1/4 cup poppy seeds. Knead well. Place in the refrigerator to chill for an hour.

Preheat oven to 350.

Divide the mixture into 3 balls. On a lightly floured work surface, roll each out and cut into 3″ circles.

Now…for the fun part. Simply spoon one teaspoon of fig jam in the center of the 3″ circle; form the triangular hat by lifting and securely pinching 3 sides. Bake at 350 for approximately 15 minutes, until golden brown. Enjoy!

Chocolate Coconut with a Dark Chocolate Ganache

Ingredients:

  • 3 eggs
  • 2 tsp. vanilla
  • 2 tsp. baking powder
  • 1 cup coconut oil
  • 4 cups flour
  • 2 dashes salt
  • 1 cup coconut sugar
  • 2 tsp. frozen orange juice concentrate
  • 1/3 cup cocoa powder
  • 1/3 cup shredded coconut
  • 1 cup unsweetened coconut
  • 1 tsp. vanilla
  • 12 oz. dark chocolate chips
  • pinch of salt

Procedure:

Beat the eggs, add in coconut oil, coconut sugar, vanilla and orange juice concentrate; beat well. In a separate bowl sift together the flour, salt, cocoa powder, and baking powder. Gradually add this flour mixture to the egg mixture. Add in the shredded coconut. Knead well. Place in the refrigerator to chill for an hour.

Preheat oven to 350.

Prepare the ganache; Bring a cup of unsweetened coconut milk to a boil with one teaspoon of vanilla. Remove from the heat and add in the 12 oz bag of dark chocolate chips and a dash or two of salt. Mix well until all the chocolate melts in to the boiled coconut. When completely smooth, stir in some toasted coconut flakes and let the mixture sit for a few minutes to thicken.

Divide the chocolate mixture into 3 balls. On a lightly floured work surface, roll each out and cut into 3″ circles.

Now…for the fun part. Spoon one teaspoon of the dark chocolate ganache in the center of the 3″ circle; form the triangular hat by lifting and securely pinching 3 sides. After the tray is complete and full, top hamentashen with some coconut chips. Bake at 350 for approximately 15 minutes, until golden brown. Enjoy!

PB & J

Ingredients:

  • 3 eggs
  • 2 tsp. vanilla
  • 2 tsp. baking powder
  • 1 cup oil
  • 4 cups flour
  • 2 dashes salt
  • 1 cup sugar
  • 2 tsp. frozen orange juice concentrate
  • 1 cup natural peanut butter
  • 1 jar raspberry jam (I used an apricot-raspberry blend)

Procedure:

Beat the eggs, add in oil, sugar, vanilla and orange juice concentrate; beat well. In a separate bowl sift together the flour, salt, and baking powder. Gradually add this flour mixture to the egg mixture. Knead well. Place in the refrigerator to chill for an hour.

Preheat oven to 350.

Divide the mixture into 3 balls. On a lightly floured work surface, roll each out and cut into 3″ circles.

Now…for the fun part. Spoon one half teaspoon of  peanut butter in the center of the 3″ circles, then repeat this step with a half teaspoon of jam on top; form the triangular hat by lifting and securely pinching 3 sides. Sprinkle the tray of complete hamentashen with crushed raw peanuts and sprinkle some sea salt. Bake at 350 for approximately 15 minutes, until golden brown. Enjoy!

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Sweet & Sour Mushroom Broth Ramen with Chicken

January 15, 2014 | Main Dishes, Soups | Permalink

photoOn Monday after I finished seeing all my patients for the day, I met my mother for a late lunch at Jean Georges near Central Park West. For those who may not know the amazingly incredible chef that is Jean Georges, his flavors and textures always are so playful and reserved at the same time. He achieves complexity and simplicity hand in hand in each bite. He is the chef proprietor at a handful of restaurants around NYC, each one of them exciting and delicious. Go eat your way through them all! It is to him I often look for inspiration.

Okay back to the lunch. I ordered a delicious tuna ribbon appetizer and arctic char with parsnip goodness for my main course. I had my eye on the sea bass entree but, alas the fish was crusted in nuts and no meal is worth an epi-pen injection on my end (sorry Jean-Georges). My mother of course ordered the entree and enjoyed every last bite. After she was finished I ventured to taste the broth the fish was sitting in (okay Jean Georges you got me) and started immediately laughing. My mother usually doesn’t like mushrooms, nay she hates them and will not eat anything that has a mushroom in it.  The nut crusted bass was swimming in a sweet and sour mushroom broth and she hadn’t realized. This mushroom broth converted even a mushroom hater, thats how delicious it was!

Now, we have arrived at my own concoction. After that bite, I was posessed by its flavors and I thus set out to make a sweet and sour mushroom based broth of my own. Listen, I’m no Jean Georges, but for this nut with a nut allergy it hit the spot! I added some brown rice ramen noodles, plain chicken breast and some spinach to make it a healthy and satisfying complete meal and was quite happy with the way the dish turned out. Once again, thanks for the inspiration Chef Vongerichten! I owe you one more.

Ingredients: 

  • 8 oz. maitake mushrooms
  • 1 tbsp. grapeseed oil
  • 1 tbsp. low-sodium soy sauce
  • 1 tbsp. red wine vinegar
  • 1 tbsp. honey
  • 1 tbsp. lemon juice
  • 4-6 cups water
  • 8 oz chicken
  • dash cayenne pepper
  • 3 cups spinach leaves
  • 1 piece brown rice ramen
  • oregano

Procedure: 

Pull apart the maitake mushrooms. Heat up a medium stockpot and then add 1 tablespoon grapeseed oil. Toss in the mushrooms and caramelize for about 5-10 minutes. Add in a tablespoon of each the honey, soy sauce, lemon juice and red wine vinegar. Add 4 cups of water, bring to a boil and then cover and simmer slowly for 30 minutes.

After 30 minutes, add in thin pieces of cut skinless chicken breast along with 3 cups of spinach and cayenne pepper, cover and simmer for another 10-15 minutes until the chicken is cooked through. (If more water is needed add another 2 cups at any point.)

Lastly, throw in the brown rice ramen noodle brick and bring to a boil for 3 minutes. Mix the broth well and serve with a sprinkle of oregano on top of each serving. Serves 2, enjoy!

Caramelized Maple-Cinnamon & Cajun Roasted Brussel Sprouts and Acorn Squash

January 15, 2014 | Veggie Side Dish | Permalink

 

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Last week my family ventured on a last minute skiing vacation in Stowe, Vermont. Happened to be that the first night we arrived the skies opened up and torrential downpour ensued, crushing our dreams of skiing down a freshly powdered mountain after a weekend snow storm. Moreover, a polar vortex hit the east coast and we were officially screwed. Icy conditions made for dangerous and unenjoyable icy skiing conditions and I did not even get to suit up once!

What I did get to do was eat, and eat and eat. It felt like we were living from one meal to the next without the ski trip activity of skiing to fill our days. What I found was for some reason, these athletic ski-prone Vermont-ians ate really heavy and oftentimes on menus it seemed veggies were neglected. I mean there were copious amounts of amazinggg cheeses and delicious maple syrup so I can’t really complain about that, but I definitely came home with a huge craving for some good ole’ veg. Of course I brought myself home some delicious looking cinnamon-infused maple syrup and it made its way into this veggielicious dish.

Ingredients: 

  • 1 lb. brussel sprouts, halved lengthwise
  • 1/2 acorn squash
  • 1 tbsp. olive oil
  • 1-2 tbsp. cinnamon-maple syrup
  • 1- 2 tsp. cajun spice
  • 1/8 tsp. garlic powder
  • Salt, to taste

Procedure: 

Preheat the oven to 375.

Cut an acorn squash in half, scoop out the seeds and then cut the squash into moons. From the moons, cut thin planks of squash- this way the halved brussel sprouts and squash will both evenly roast.

Next, simply season both the squash and brussel sprouts with olive oil, cajun spice (I used 2 tsp but I like it extra hot, use according to your spice preference), garlic powder and some salt. Mix well and place the mixture into a cast iron skillet.

Top the mixture with a tablespoon of cinnamon maple syrup (I bought this cinnamon-infused maple syrup on my trip to vermont, you can simply season with a dash or two of cinnamon separately) and roast in the oven for approximately 45 minutes until the veggies caramelize, checking the mixture and stirring up the pot with a spoon after 30 minutes. Serves 4, enjoy!

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Roasted Winter Veggies with Avocado

January 12, 2014 | Veggie Side Dish | Permalink

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There comes a time in the afternoon when whether or not your stomach starts to rumble…you’re ready for a snack. Something to munch on, to mull over for a bit instead of the comings and goings of your day. A brief escape from the world around you in the comforts of food. Patients often describe this afternoon lull moment to me in our meetings where we discuss daily diet habits. We crave that hand to mouth movement- something to change up our afternoon. In this instance, veggie snack time is key to healthy survival during those long hours at a desk. For the simple, carrot sticks and hummus or perhaps celery and peanut butter, but for those of us who seem to always need more, those of us who would like mouthgasmic explosions in our mouths to liven up the work day without the guilt- something more textured and flavorful with layers of spice and savor; roasted root veggies paired with avocado is here to save the day!

Ingredients:

  • 1 acorn squash, diced
  • 1 small butternut squash, diced
  • 1 sweet potato, diced
  • 1 red onion, cut into slivers
  • 1 tbsp. olive oil
  • 1/8 tsp; paprika, cayenne pepper & garlic powder
  • salt & pepper, to taste
  • 2 avocados, diced
  • 2 tbsp. balsamic glaze
  • 1 tsp. lemon juice
  • 1 tbsp. squash seed oil
  • red pepper flakes, to taste

Procedure:

Preheat oven to 375.

In a large bowl, place the diced sweet potato, acorn squash, butternut squash, and red onion. Season with olive oil, paprika, cayenne pepper, garlic powder and some salt and pepper. Place on a greased baking sheet in the oven for 45 min- an hour until slightly caramelized. Let cool.

Dice avocados and mix in with the roasted root vegetables. Dress the veggie mixture with balsamic glaze [I keep this handy in my fridge since it lasts for months I make a bottle of balsamic at a time- simply boil a bottle with 2 tbsp organic brown sugar and let it reduce down to about 1/2 cup or until the mixture coats the back of a spoon, appx 10 min], 1 tsp lemon juice, 1 tbsp. squash seed oil, and as many red pepper flakes as your heart desires. Serves 4, enjoy!

Apple & Peanut Butter Oatmeal

January 3, 2014 | Breakfast/ Brunch | Permalink

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One of my favorite hold-over afternoon snacks is an apple with peanut butter. Without fail the combination of the fiber in the apple matched with the protein in the peanut butter always leaves me satisfied and full. Oatmeal for many is said to do the same, how about paired with the apple and peanut butter? I am easily satisfied for hours with this cozy winter-warming breakfast! Also, because of it’s filling nature- this also makes for an excellent post-gym snack.

Ingredients:

  • 1/3 cup quick cook irish oats
  • 1 cup coconut milk
  • 2 cinnamon sticks
  • 2 bay leaves
  • 1 tbsp. apple cider vinegar
  • 1/2 cup- 1 cup water
  • cinnamon
  • 1 tbsp. natural peanut butter

Procedure:

Mix 1/3 cup quick cook irish oats with 1 cup coconut milk and about a teaspoon of cinnamon.  As per the directions on the back of the container, bring oats to a boil and then reduce to  simmer stirring every now and then for 5-7 minutes.

While the oatmeal is boiling, cut up an apple into small chunks. Heat up a saute pan over a medium-high heat with the apples, apple cider vinegar, bay leaves, cinnamon and cinnamon sticks and then add enough water to almost cover the apple pieces (about 1/2 cup). Cover and let the apples soften for about the same amount of time as the oatmeal.

When everything is done, mix apple mixture with oatmeal and top with the natural peanut butter. Serves 1- enjoy!

Beef Stew

December 27, 2013 | Main Dishes | Permalink

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This year was strange for us Jews. Usually, around the time of Christmas we celebrate hanukkah so there is no huge familial and present-receiving void. This year we were jipped! Well hanukkah merged with Thanksgiving, taking away an extra time to celebrate with family. Thank G-d this isn’t happening again in my lifetime. I, this Jewish Chick, was left craving some of home on Xmas eve so I made this batch of Beef Stew, a childhood staple on my Friday Night dinner table that seems to have since disappeared. Along with the yummy winter-warming side effects of consuming the beef stew, it felt like I was home for a few short minutes. Much needed.

Ingredients: 

*adapted and edited from the FoodNetwork.com

  • 2 lbs. lean beef stew meat
  • 2 tbsp. grapeseed oil
  • 1 onion, sliced into 1″ slivers
  • 5 cloves garlic
  • 1 heaping tbsp. tomato paste
  • 1/3 cup oat flour
  • 10 cups cold water (can use stock, but since this stews for some time, I use plain old H20)
  • 6 sprigs parsley
  • 6 sprigs thyme
  • 2 bay leaves
  • 1 large white sweet potato (or 2 small)
  • 2 large carrots, cut into 1″ rounds
  • 2 celery stalks, cut into 1/2″ pieces
  • 10 oz. canned diced tomatoes
  • 2 tbsp. red wine vinegar
  • salt & pepper, to taste

Procedure: 

Preheat the oven to 325 degrees.

Heat a large Dutch oven with a tight-fitting lid over medium-high heat. Once the dutch oven is heated, add in the 2 tbsp. of grapeseed oil. Add the meat to the dutch oven and  saute uncovered, stirring only occasionally, until well-browned, about 8 minutes. Using a slotted spoon, transfer the beef to a plate.

Add the onion and cook, stirring, until lightly browned, about 5 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Add the tomato paste and cook, stirring, until lightly browned, about 1 minute more. Put the beef back in the dutch oven and scatter the flour over the vegetable and beef mixture (enough to lightly coat) and cook stirring until lightly toasted. Season with salt and pepper. Add 10 cups of water and bring to a simmer. Tie the parsley, thyme, and bay leaves together with a piece of kitchen twine and add the bundle to the pot (I didn’t happen to have kitchen twine on hand, so instead I filled an empty tea bag with herbs, tied it shut and placed it in the pan- I’ve done this several times now and it works just as well!). Season the stew with some more salt. Cover and transfer to the oven. Cook the meat until just tender, about 1 hour. (This can also be done on the stove at a low simmer.)

Remove pot from the oven. Skim the fat from the cooking liquid with a spoon or ladle. Add the potatoes, carrots, celery, and the tomatoes, and bring to a simmer on top of the stove. Cook, uncovered, stirring occasionally, until the liquid thickens and the vegetables are tender, about 1 1/2 hours. Remove and discard the herb bundle. Stir in the vinegar and season with salt and pepper, to taste. Divide among bowls and serve immediately. Consider serving with brown rice. Serves 4-6. Enjoy!

Seasonal Shepherd’s Pie

December 23, 2013 | Main Dishes | Permalink

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“Christmas in a pie” my friends have called this wintery concoction of cayenne-cinnamon mashed potatoes over a saute of lean ground turkey, leeks and maitake (hen of the woods) mushrooms. This heart-warming, healthy version of comfort food has easily become a staple in my winter 2014 food wardrobe.

Ingredients:

  • 4 small baked sweet potatoes
  • ¼ tsp. cinnamon
  • dash of cayenne
  • dash of nutmeg
  • salt & pepper, to taste
  • 1 lb. lean ground turkey
  • 1 leek, chopped
  • 4 oz. mushrooms, rough chopped
  • 2 tsp. olive oil
  • 1 clove garlic, minced
  • allspice
  • cayenne pepper
  • paprika
  • salt & pepper, to taste

Procedure: 

Preheat oven to 350.

Wash and dry 4 sweet potatoes, cut a slit down the middle and then a few pokes on the side as well. Wrap in tin foil and place in the oven to bake for about an hour.

Heat up a sauté pan, add in 2 tsp. of olive oil. Add in the chopped leek and sauté for 4-6 minutes, add in the minced garlic and toss for another 30 seconds. Now, add in the chopped mushrooms and sauté for 5 more minutes.

Next, add in 1 lb. of the lean turkey meat. Season with allspice, cayenne pepper and paprika and stir every now and then until the turkey is cooked through.

In a separate bowl, mash the baked sweet potatoes (skin included-FIBER!) and season with cinnamon, nutmeg, salt & pepper.

Lightly grease a pyrex (or oven to table vessel of any kind) with some olive oil and layer the turkey mixture and then top with the sweet potato mash and bake in the oven for 25 minutes on 350. To finish it off, broil for the last 5 minutes. Enjoy!

Avocado- Brown Rice Spaghetti with a Fried Egg and Kale Flakes

December 18, 2013 | Main Dishes | Permalink


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It was that time of the month and I was craving carbs, durr. So I’d like to take a moment and send a big thank you to my hormones for this wonderful inspired meal! Instead of an alfredo sauce I wanted something creamy, so I turned to my good ‘ole healthy fat laden veggie friend the avocado. I basically used the same ingredients I would for an avocado dressing and just added some of the boiled pasta water to make it more of a sauce and voila! It worked. Nom nom nom.

But wait, that time of the month came and went, yet I still craved me some of this avocado pasta- but being the glutton that I am this time I wanted more. It was time for a cracked out version! Add a runny egg on top and I’m a happy happy gal. Why should this pasta be the exception? The pasta screamed for some parmesan cheese, but this month I am attempting to steer clear of dairy along with other more processed foods with more than 5 ingredients in the label as part of a cleanse. So what could I add on top for that final layer of oomph? Kale, you are a superfood for a reason. You never fail me.

Ingredients:

  •  1 box brown rice spaghetti
  • ½ cup reserved pasta water
  • 1 avocado
  • 1 clove garlic, minced
  • 1 lemon, juiced and zested
  • 1/8 tsp. red pepper flakes
  • 1/2 bunch lucianto kale
  • 1 tablespoon grapeseed oil
  • salt & pepper, to taste
  • 4 eggs, over easy

Procedure:

Preheat the oven to 425.

Bring a pot of water to a boil. Once boiling, add in some salt, pepper and then the box of spaghetti. Boil for 8-10 minutes, or until al dente.

While the pasta is boiling, take washed and dry lucianato (the non-curly type of kale), remove the stem and rip into smaller pieces. Season with a tablespoon of grapeseed oil, season with salt and pepper and massage that all in. Place on a baking tray and put in oven for 7-10 minutes until crispy.

Now, let’s make the avocado pasta sauce. In a food processor, combine 1 avocado, garlic, juice & zest of 1 lemon, and red pepper flakes. Pulse to combine into a rich mixture. When the pasta is done, reserve the pasta water and slowly add in to the thick avocado mixture to thin it down.

Now, to finish up heat up a frying pan with a teaspoon of oil. Add in the egg when the pan is hot, wait for the edges to bubble (about 1 and a half minutes) then flip over and cook for another minute. Repeat with all the eggs, season with a little salt and pepper.

Toss the pasta in the sauce, divide into 4 and serve each portion with an egg on top, top with some crispy kale flakes and some red pepper flakes to finish. Enjoy! Serves 4.

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