Some people like a quick no-mess-no-fuss breakfast, and most often the same for every meal making.
While, the less processing the better for health the recipe is, it is also ideal when time is not on your side.
This recipe is just amazing for any healthy-minded people who want to eat fresh and tasty food, even when they have little time.
Equipment needed: 1 frying pan, (tall) cooking ring, spatula, chefs tongues
Preparation time: 5 minutes
Cooking time: 5-7 minutes
100 ml Water
4 tbsp Chia Seeds
4 tbsp Linseeds
4 tbsp Linseeds (freshly ground)
4 tbsp Sunflower Seeds
4 tbsp Pumpkin Seeds
1 tsp Olive Oil (or Argan Oil)
1 tsp Lemon juice
1/2 tsp Coconut Oil
Mix all the seeds and water together. Let aside to rest.
After 20 minutes, the seeds should have absorbed all the liquid and should stick into a malleable mass.
If it is too dry, add a little water and stir well.
The more water, the less the seeds may burn.
Using a cooking ring, place the ring in a hot frying pan with a dot of coconut oil in the middle. Once melted, spread the seed mix and flatten evenly. Keep the heat on low-to-medium, and after 2-4 minutes, turn the ring over, to colour the other side of the nut patty. Add any of the optional fillings as shown below, and break the eggs on top.
Place the lid on. After 3 minutes, add a little water at the bottom of the pan to generate steam and cook the eggs thoroughly, while keeping the yolk runny. If you prefer fully-cooked eggs, cook for another 4 minutes, and add a little water if necessary.
While the eggs are cooking, peel and seed the avocado and dice into small cubes. Place in a small bowl and mix in the olive oil and the lemon juice. Use the same cooking ring to make the first layer. Once the eggs are cooked, lift the cooking ring with the eggs with a spatula and deposit gently on the avocado base. With a chef tongue lift the cooking ring. If the eggs have sticked to the side of the ring, you can use the edge of a sharp knife to "scrap" the sides.
Tip of the chef: Use a glass lid to assess the cooking stages, as lifting the lid often, may prevent the flow of steam, and increase evaporation.
Garlic sautéed mushrooms:
3 Portobello Mushrooms
2 Garlic cloves
1/2 tsp Organo
Dice mushrooms and fry together with the sliced garlic and oregano.
1/2 Herbes de Provence
Cut the tomatoes into halves and sprinkle the herbs and seasoning.
Bake in oven at 200˚c for 10 minutes.
25-50 g beans (dry, double-soaked for 24 hours)
1 tbsp Tomato Paste
200 g Tomato (chopped, fresh, or in their juice, if using from tin)
2 tbsp Honey
1 Garlic clove
Soak the beans for 12 hours, drain, then rinse. Soak in fresh water for another 12 hours, drain and rinse thoroughly.
Cook for 45-65 minutes (depending on your choice of beans, and if using a pan or a pressure cooker)
Once the beans are cooked, gently caramelise the tomato paste with the garlic. Once amber, stir in the honey, and after a few seconds add the chopped tomatoes.
Simmer for 25 minutes, checking liquid levels every five minutes also.
Once, the tomato sauce appears smooth and cooked, add the beans and simmer gently for 3-4 minutes.
It is all about FOOD™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients, and their role on our body; cooking processes; world news with major impact on food and consumers; comprehensive reviews of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin trained chef, a registered Naturopath and Nutritional Therapist, embracing fully his passion for good food and healthy eating.