Breakfast Beets with Yogurt - The Clean Gourmet

Breakfast Beets with Yogurt

This is the sweet breakfast for savory breakfast fans, but a healthier, yet satisfying alternative for those who prefer a sugary start to their day.

Personally, I don’t tolerate much sugar, including fruit, first thing in the morning, but beets have a low/moderate effect on blood sugar (a.k.a. glycemic load).

If you exercise often, then I highly recommend regularly incorporating beets into your diet, as they’ve been shown to aid in muscle recovery, thereby boosting future performance.

For a dairy-free version, replace the yogurt with a drizzle of cold-pressed flaxseed oil.

Breakfast Beets with Yogurt

Serves 2

Ingredients:

3 medium beets, steamed until tender and cut into quarters

¼ teaspoon cinnamon

2 tablespoons dried cranberries

1 teaspoon unhulled sesame seeds

Juice of 1 lemon

⅛ teaspoon salt

⅓ cup whole Greek yogurt (dairy-free version: 1/4 cup Anita’s coconut yogurt or 1 tablespoon cold-pressed flaxseed oil)

2 tablespoons finely chopped fresh mint

Chopped toasted nuts and seeds (pictured: pistachios, pumpkin seeds, sesame seeds, chia seeds)

What to do:

Combine all ingredients in a bowl and serve immediately.


Matcha Chia Pudding with Toasted Coconut

Matcha is green tea for people who think they don’t like green tea.  It’s bright, fruity and slightly grassy.  While, personally, I like it all- sencha, silver leaf, gunpowder, genmaicha, etc., matcha is special.  Matcha is a powdered form of green tea, which dissolves in water, milk or any other liquid, which means you get more nutrients since you’re eating the whole leaf.  Also, it’s easy to cook with!

Matcha Chia Pudding with Coconut - The Clean Gourmet

I like matcha in my morning chia pudding because not only do I get an extra boost of energy on top of my morning cup of brewed green tea, I reap more of the tea’s benefits, because I’m ingesting the whole leaf.  Some of the purported benefits include, but are not limited to: lowered cholesterol, strengthened immune system, increased metabolism, stress reduction and sustained energy that does not end with a crash.

Matcha Chia Pudding with Coconut - The Clean Gourmet

With matcha, quality is especially important if you want that bright, zingy flavor.  It should be very bright green and organic. Do not use “culinary” grade, even if you do plan to cook with it (junk in, junk out).  Instead, look for “ceremonial” or “imperial” grade organic matcha.

Serves 1-2 

Ingredients:

3 tablespoons chia seeds

1 teaspoon honey (you can always add more if you need to)

1 teaspoon matcha powder

pinch salt

6 fresh raspberries, cut into small pieces OR 2 dried apricots, cut into smaller pieces

1 cup coconut milk, whole cow’s milk or fresh almond milk

2 tablespoons dried coconut flakes, toasted

Matcha Chia Pudding with Coconut - The Clean Gourmet

What to do:

To toast the coconut flakes: In a small pan over low heat toast coconut flakes, stirring constantly, for 5 minutes.  Do not walk away.  Remove flakes from pan to cool, as there will be carry over heat in the pan, which can cause them to burn.

Combine all ingredients, except for coconut flakes, in a small bowl or cup and refrigerate 6-12 hours.  You should end up with a pudding-like consistency.  Top with toasted coconut flakes before serving.

Make the night before if you want a healthy and satisfying breakfast or midday snack.  Best consumed within 24 hours, but will keep for three days.

 

Matcha Chia Pudding with Coconut - The Clean Gourmet

Mise-en-place bowl courtesy of OK Ceramics.


Winter Citrus and Escarole Salad (Insalata Invernale di Agrumi e Scarola)

This is a result of healthy/seasonal food cravings after having an heavy lunch this past Sunday.  It completely hit the spot…If you want to be “fancy” you can serve at as in the picture, but feel free to chop up the escarole and orange for easier communal serving.

This is a good side to accompany a white fish, cannellini beans or marinated tempeh.  I like the balance of multiple acids, which is why I use lemon juice over oranges with a touch of apple cider vinegar to balance the lemon.  However, if you don’t have any good apple cider vinegar on hand, I recommend you just use more lemon juice in its place.

I highly recommend that you mix the dressing before preparing the vegetables to allow the flavors to marry and to allow the dried mint to open up in the liquid.  Also, be sure to rinse the escarole well as it can be quite sandy.

I hope you enjoy my first NY recipe!

What you need:

For the dressing:

2 tablespoons fresh lemon juice

2 tablespoons walnut or extra virgin olive oil

1 tablespoon apple cider vinegar (or more lemon juice)

1 tablespoon maple syrup

juice from 1 tablespoon grated ginger (simply squeeze it in the palm of your hand or through a cheesecloth or nut milk bag and discard the fiber)

2 tablespoons finely chopped shallot (about 1 shallot)

1/2 teaspoon dried mint

1/2 teaspoon fine sea salt

freshly ground black pepper, to taste

For the salad:

1 head escarole, leaves removed from core, well rinsed and dried in a salad spinner or on a clean dish towel

1 orange, peel and pith removed with your knife and sliced into 1/4″ slices

5 radishes, thinly sliced

chia seeds, for sprinkling

What to do:

Whisk dressing ingredients together in a small bowl and set aside.

Assembly:*

Arrange in layers: escarole leaf, orange slice, radish slice.  Repeat three times per plate.

Drizzle with dressing and sprinkle chia seeds.

*You can also chop the escarole leaves and quarter the orange slices to toss in a communal bowl with the radish slices, dressing and chia seeds.

Insalata Invernale di Agrumi e Scarola:

Cosa serve:

Per la salsa:

2 cucchiai di succo di limone

2 cucchiai d’olio di noce o extra vergine d’oliva

1 cucchiaio d’aceto di mele

1 cucchiaio di sciroppo d’acero

succo d’un cucchiaio di zenzero grattugiato (semplicemente stringetelo tra i palmi e raccogliete il succo, scartando le fibre)

2 cucchiai di scalogno, tritato (circa un scalogno)

1/2 cucchiaino di menta essiccata

1/2 cucchiaino di sale marino

pepe nero macinato

Per l’insalata:

1 grappolo di scarola, foglie separate dal torsolo e ben lavate ed asciugate (consiglio di asciugarle in una centrifuga scolaverdure o in uno strofinaccio)

1 arancia, pelata (inclusa la parte fibrosa) e tagliata in fette da circa un centimetro

5 ravanelli, affettate sottilmente

semi di cia, per cospargere

Cosa fare:

Frustate gli ingredienti per la salsa in una scodella piccola e mettete da parte.

Preparazione:*

Mettete in strati su ogni piatto: una foglia di scarola, una fetta d’arancia ed una fetta di ravanello.  Ripetete tre volte per ogni piatto.

Fate cadere gocce di salsa e cospargete i semi di cia sulla verdura.

*Potete anche servire in un’insalatiera grande, tagliando la scarola e facendo pezzetti d’arancia per unire al ravanello, la salsa ed i semi di cia.

Downloadable/Printable Version

Related Articles