Energizing breakfast or brunch: Peppers and Eggs #GardenCuizine

 
Add Nutrition to your scrambled

egg breakfast with

Sweet Banana Frying Peppers

Low sodium, low fat, Sweet Banana Frying Peppers in scrambled eggs adds great flavor and an excellent source of dietary Fiber and Vitamins B6, C, and K to your recipes. Sweet Banana Peppers also provide a good source of potassium and vitamin A. Enjoy this tasty, easy way to add veggies to your breakfast.

GardenCuizine Peppers and Eggs freestyle recipe: meaning that you do not need to measure ingredients. Use as many eggs or Egg Beaters that you wish to use to serve the number of guests coming for breakfast or brunch. Figure on at least one sweet banana pepper per person.

Ingredients: 
Eggs* (we prefer free range organic or Egg Beaters. *You can use tofu for a vegan option)
Sweet Banana Frying Peppers (nothing beats organic home grown)
Olive oil
fresh herbs as desired  (add turmeric in scrambled tofu)
ground black pepper at the table; no need for added salt

• Wash peppers first
• Cut in half and remove seeds
• Place in microwave safe container with a little water and steam for 1-2 minutes on high
• In a skillet with a generous amount of olive oil, saute, continuously stirring so peppers don't blacken
• Remove and set aside cooked peppers, drain excess oil
• Add Egg Beaters or scrambled eggs to skillet
• At the very end of cooking the eggs, stir in cooked peppers
• Serve hot and enjoy!

GardenCuizine Sweet Banana Peppers Nutrition data: 4 medium (4 ½-inch long) sweet banana frying peppers: 48 calories; 0.8g total fat (1%DV); 24mg sodium (1%DV); 8g dietary fiber (32%DV); 624 IU vitamin A (12% DV); 17.6 mcg vitamin K (22%DV); 0.8 mg vitamin B6 (40%DV); 152 mg vitamin C (253%DV WOW!!); 472 mg potassium (13%DV)
Related Links
Eat More Fruits and Vegetables 
Veggies for Breakfast? yes!
6 Sly Ways to Sneak Veggies into Breakfast
Photo collage and blog post Copyright (C)2013 Wind. All rights reserved.

Creative, Vitamin C-rich version of Peppers and Eggs #GardenCuizine

Bell Peppers and Eggs

Low Sodium ~ High Vitamin C

This morning we cooked sweet bell peppers with eggs over easy; a creative and tasty way to add vegetable nutrients to breakfast. Sweet bell red peppers are an excellent source of Vitamin C and a good source of Vitamin A. In the past we've made peppers and eggs using sweet banana frying peppers with scrambled Egg Beaters, this was something different.

The idea was inspired from a recent Pinterest post. They weren't as picture perfect as the Pinterest post; the egg whites ran out a little from under the pepper rings, but it added interest to the creation. Everyone enjoyed them! 

Growing Bell Peppers Health Tip

Remember if you're growing bell peppers, let them ripen to yellow, red or orange for sweeter flavor and higher Vitamin C!
 
Ingredients 
Free range eggs (1-2 per person)
Bell Peppers sliced in 1/2 inch rings from the widest ends of the peppers for the number of eggs you plan on cooking
Paprika and/or fresh ground black pepper - optional 
No salt needed!

Putting it all together

• Lightly spray a hot griddle or cooking pan with vegetable oil
• Cook the pepper rings first, turning on each side
• Crack eggs sunny side up into each ring
• Cover and cook until the whites are cooked. If you don't want to overcook the yolks, flip the egg in the pepper ring as you would for eggs over easy and serve.

Buon Appetito!
 
GardenCuizine Nutrition Analysis Bell Pepper slice (without the egg): Serving Size 20g 1 ring 1/2-inch thick: Calories 6; total Fat 0g; Sodium 0.4mg (0%DV); Cholesterol 0; dietary Fiber .4g (2%DV); Vitamin A 326IU (12%DV); Vitamin C 26mg (42%DV); Vitamin E 0.4mg (2%DV)

Related Links

Growing Bell Peppers
Blog post and photo collage Copyright (C)2012 Wind. All Rights Reserved.

#GardenCuizine #Recipe: Cajun Country Cornbread with Chia Seeds and Garden Chile Peppers @American_Heart @nih_nhlbi

 Cajun Country Cornbread

with Chia Seeds and Chile Peppers

Garden fresh Jalapenos or any of your favorite hot peppers will spice up this wholesome country cornbread recipe. Mom does not like foods too hot or spicy, but she loves this recipe! 

This Cajun Cornbread recipe was inspired by Chef Paul Prudhomme's Louisiana Kitchen cookbook's Cornbread/Cornbread Muffin recipe. Chef Paul's cuisine is classic New Orleans style food at its best. We love NOLA foods, but as we do with any recipe, to optimize it for good heart health - always look at the sodium and fat content and reduce it if necessary. 

• Studies have shown that reduced sodium intake can lower blood pressure and prevent and control hypertension and prevent cardiovascular disease. 
• The current Dietary Guidelines recommend that individuals consume less than 2,300 mg of sodium per day. 
• The American Heart Association recommends even less, to no more than 1,500 mg of sodium per day. 
• Using salt in baked goods can jack-up your sodium intake. 
• Just one teaspoon of salt contains 2,300 mg of sodium! 
• Bottom line: use less salt in recipes, no added salt at the table, read food labels when buying foods, and beware of high sodium in restaurant meals and fast foods.

This recipe was adjusted to increase whole grains and keep the natural corn flavor and cornbread taste, while omitting excess sodium and fat. Fresh corn kernels can be added in addition to fresh herbs and/or fiber and omega-3-rich chia or flax seeds.

Putting it all together

Serves 8-10 
Ingredients

1 cup (125g) unbleached all purpose flour

2/3 cup (81g) cornmeal
1/2 cup (58g) corn flour
1/3 cup (40g) white whole wheat flour

1/3 cup (67g) sugar

1 Tablespoon (15g) baking powder

1 teaspoon chia seeds
1/4 teaspoon (1.5g) salt

1/3 cup corn kernels (optional)
1 1/3 cups 2% reduced fat milk
1 large egg
Dried or fresh minced hot peppers (Thai, Jalapeno, etc) 

2 Tablespoons (28g) butter, no salt

3 Tablespoons olive or canola oil

• In a large bowl, combine all the dry ingredients.
• In a small pot melt the butter with the oil. Stir in the hot peppers to infuse their flavor; simmer one minute. Stir in the milk. Set aside to cool.
• Whisk the egg into the cooled milk and oil mixture.
• Make a well in the dry mixture; add the liquid mixture to the dry and stir gently using a wooden spoon or rubber spatula. Be careful not to over mix.
• Spread into a lightly sprayed or buttered 8-10-inch baking dish or 10-inch cast iron skillet. Bake 350°F until done, about 30-50 minutes; time will vary depending on size of your baking dish.
• Serve with hot pepper jelly

Buon Appetito!

GardenCuizine Nutrition Analysis Corn Bread made with whole corn. Calculated from USDA nutrient values. 
Good Source: Whole Grains, Dietary Fiber, Protein, Thiamin, Riboflavin, Calcium, Selenium 
Serving size 1/10 of recipe (84g); Calories 228; total fat 9g (13%DV); saturated fat 2g (12%DV); Omega-3 582mg; cholesterol 30mg; sodium 226mg (9%DV); total carbohydrate 33g (11%DV, 2 CHO exchanges); dietary Fiber 2.5g (10%DV); sugars 8g; Protein 5g (10%DV); Thiamin 0.2mg (12%DV); Riboflavin 0.2mg (11%DV); Calcium 134mg (13%DV); Selenium 12mcg (17%DV)
Percent Daily Values (%DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Related Links:  
Check out Chia - A Super Salvia by Diana Wind
Chia - Super Seed Nutrition
Chia - An Indigenous Food 
Homemade Ground Pepper Spices Grow your own Hot Peppers!
Reduce Salt and Sodium in Your Diet

GardenCuizine Recipe: Blueberry Lemon Balm Muffins

Blueberry, Lemon Balm Muffins

Lemon Balm (Melissa officinalis) is a 12-18” perennial herb, hardy to USDA zones 4a-9b. This easy-to-grow, drought tolerant herb likes full sun and grows well in part shade too. Once you plant it you will always have it; some folks find it invasive, as it likes to spread. Therefore it's no surprise, Lemon balm is a member of the mint family, Lamiaceae (lay-mee-AY-see-ee). Lemon Balm can be used in teas and adds eye appeal -- along with a hint of lemon flavor -- to baked goods.

Yields: 12 muffins (805g, 1 muffin=67g)
Preheat oven to 425º F

Ingredients:

• 1 1/2cups unbleached all purpose flour
• ½ cup quinoa flakes (available at health food stores, can sub with ap flour if you can’t get it)
• ½ cup sugar
• 1 tablespoon baking powder
• 1 tablespoon flax seeds or fortified flax (optional: available at health food stores, can sub bran or wheat germ)
  
• ¼ teaspoon iodized salt
• Grated zest of ½ lemon

• 1 cup 2% organic milk
  
• 1 large egg
• 2 tablespoons unsalted butter
  
• 2 tablespoons canola oil

• 3/4 cups fresh or frozen (unthawed) blueberries
• lemon balm (if available from your garden, use however many leaves you would like)
  

Putting it all together:
Prepare muffin tin (for 12 muffins) with a light spray of non-stick cooking spray. In a small fry pan, melt the butter and the canola oil together. Set aside to cool.

Sift dry ingredients (except the quinoa flakes and flax) into a medium sized bowl. Add the quinoa flakes and flax. Give the dry mixture a quick stir using a whisk to combine.

Make a well in the center of the dry ingredients and add the milk, egg, cooled butter/oil mixture and lemon zest. Gently whisk these ingredients, trying not to incorporate too much of the flour -- then incorporate the flour mixture. Be careful not to over stir. Mix until almost, but not quite, fully blended.

Using a rubber spatula stir in the blueberries and lemon balm. Using an ice cream scoop, scoop into prepared muffin tins. Bake for 20 minutes, cool on wire rack then depan and serve muffins in a napkin lined country basket.

Buon Appetito

GardenCuizine Nutrition Analysis calculated from USDA nutrient values:
serving size 1 muffin: Calories: 163 (8%DV), Total Fat: 5.6g (9%DV), Cholesterol: 24.3mg (8%DV), Sodium: 183mg (8%DV), Total Carbohydrate: 25.1g (8%DV), Dietary Fiber: 1.0g (4%DV), Calcium: 96.9mg (10%DV), Riboflavin: ~0.2mg (~12%DV)

Copyright (c) 2009 Wind. All rights reserved.