i_rabbit

Good mmmorning grub!

Per plate serves two:

• Whole wheat tortilla (or rice flour)
• 2 Eggs
• 1/2 Avocado sliced
• 1/4 cup Salsa
• 1/4 cup Beans rinsed
• 1/4 cup  Onion chopped
• 2 t Cheese grated
• 1 t Greek style yogurt
• 1 T Olive Oil (or ghee)
• Season to taste*

In a cast iron skillet, heat the olive oil then add the onions for a few minutes,  add the beans and stir for an additional minute - set aside.

Crack the eggs into the pan and then scramble, not the other way around!

While the eggs are firming, add some salt, pepper, or other seasoning to taste.

Pile the eggs on the onion/bean mix and then butter the tortilla and place in the skillet - remove from heat.

Flip the tortilla over then sprinkle with cheese, add the avocado slices and then put the egg/onion/bean mix on top.

With the spatula, fold the tortilla in half over the mix, and remove from skillet on to a plate.

Garnish with a dollop of yogurt, a splash of salsa and avocado.

Consume!

Here are a couple of yummy low GI recipes I have been experimenting with. I’m looking for a better substitute for the fructose but it is better than the poison that was in the originals.

Orange Muffins

1 1/2 cup oat bran
1 cup whole wheat flour
1 cup ground flaxseed
1 cup wheat bran
1 tbsp baking powder
1/2 tsp salt
2 medium seedless oranges, peeled
1/2 cup fructose
1 tbsp lemon juice plus enough skim milk to make 1 cup (or 1 cup buttermilk)
1/2 cup extra virgin olive oil
2 whole eggs (or 4 egg whites)
1 tsp baking soda
3/4 cup chopped walnuts
3/4 cup raisins (optional)

Preheat oven to 375 degrees. Spray muffin pan with non-stick spray. Measure 1 tbsp lemon juice into a measuring cup and pour in skim milk for a total of one cup. Do not stir. Allow to sit for 5 minutes. Alternatively, you can simply use 1 cup of buttermilk if you have this ingredient on hand.

Mix together the dry ingredients in a large bowl: oat bran, whole wheat flour, flaxseed, wheat bran, baking powder and salt.

In a blender or food processor, blend oranges, fructose, milk, oil, eggs, and baking soda until well combined.

Create a well in the middle of the dry ingredients. Pour the orange mixture into the dry ingredients and stir until well mixed.

Add walnuts and raisins (if desired) and mix.

Fill muffin compartments approximately 3/4 full. Bake 20 minutes for regular muffins. Note: mini-muffins will take less time.

Blueberry Muffins

3/4 cup canola oil
1/3 cup fructose
3 eggs (or 6 egg whites)
2 cups plain, fat-free yogurt
2 1/2 cups rolled oats
3 cups whole wheat flour
1 tsp baking soda
1/4 tsp salt
2 cups frozen blueberries

Preheat oven to 350 degrees. Spray muffin pan with non-stick spray. In a large bowl, combine oats, flour, baking soda and salt. Set aside.

In another bowl, lightly beat oil and fructose to mix. Add eggs, one at a time and beat. Mix in yogurt.

Add wet mixture to dry ingredients and mix together. Do not over mix. Fold in blueberries.

Fill muffin compartments 3/4 full. Bake approximately 20 minutes.

Bon appetit!