Guilt Free Eggs Benny

Guilt Free Eggs Benny

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Guilt Free Eggs Benny is the perfect way to enjoy Mother’s Day without sacrificing on everyones favourite, Eggs Benedict. The golden cauliflower cakes are gluten free, low in fat and carbs, and high in fibre.  Poached eggs and ham provide protein and are super delicious topped with a lemony avocado sauce. You won’t miss a thing with this delicious and nutritious take on a classic. Guilt Free Eggs Benny make a wonderful weekend brunch for Mother’s Day. 

I’ve never been much of a dieter per se and I’m even less a fan of fad diets.  The only fad diet I’ve tried was the Atkins Diet about 17 years ago.  It’s not that it didn’t work, but as with most fad diets it didn’t foster a consistent long term healthy diet and lifestyle. Let’s just say I’m a firm believer of everything in moderation, proper portion sizes, healthy choices and regular exercise. I can preach this because I’ve been the same weight within 10 pounds give or take since I can remember.  

It does seem that as I get older it’s a bit harder to maintain. Could be metabolism, hormones, but mostly I think it’s the wine starting to make a gain.  So it can be said again that healthy choices are at play here. Drinking too much in general is not a healthy choice, but my reality is that I’d rather do more exercise than not enjoy a couple glasses of wine when I choose.   Don’t get me wrong, I’ll devour a plate of cheesy nachos like it’s my last meal too, but again it’s in moderation. I could also seriously stand to eat more leafy greens and whole fruits, so believe me, I’m not perfect. But overall I tend to eat reasonably well and get regular exercise.  So for those of you like myself who want to make those healthy choices without sacrificing deliciousness, you’ll love these Guilt Free Eggs Benny. Enjoy!

Author:  Compelled to Cook

 

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Guilt Free Eggs Benny
Print Recipe
    Servings Prep Time
    4 people 40 minutes
    Cook Time
    25-30 minutes
    Servings Prep Time
    4 people 40 minutes
    Cook Time
    25-30 minutes
    Guilt Free Eggs Benny
    Print Recipe
      Servings Prep Time
      4 people 40 minutes
      Cook Time
      25-30 minutes
      Servings Prep Time
      4 people 40 minutes
      Cook Time
      25-30 minutes
      Ingredients
      Cauliflower Cakes
      Avocado Sauce
      Assembly
      Servings: people
      Instructions
      Cauliflower Cakes
      1. Cut trimmed cauliflower into large pieces. Boil or steam cauliflower until just tender, about 5-6 minutes depending on size of pieces. Drain and rinse with cold water until cool. Allow to drain completely and press dry with a paper towel to absorb any excess moisture.
      2. Using a food processor, pulse together cooked cauliflower, oat flour, eggs, salt and pepper until combined and cauliflower is broken down into small bits. (you want some texture remaining) Stir in parmesan cheese, green onions, and parsley.
      3. Heat 1 tbsp of olive oil in a non stick pan over medium heat. Using approximately 1/4 cup of cauliflower mixture form into patties by scooping into a 3" ring mold set in the bottom of the pan and flatten with a spoon. Remove the ring mold and repeat for remaining cakes. Alternatively, you can drop 1/4 cup of mixture into hot pan and flatten into a 3" disk using the back of a spoon. Cook for 4-5 minutes per side until golden and keep warm uncovered in a 200℉ oven. Repeat with remaining cauliflower mixture to make a total of 8 cakes.
      Avocado Sauce
      1. Split avocado in half and remove pit. Scoop out flesh into the bowl of a food processor or blender. Add yogurt, olive oil, lemon juice, salt and pepper. Blend until smooth. With processor running, slowly add water until desired consistency is reached. Taste for seasoning and spoon over eggs.
      Assembly
      1. Using the same pan from cooking the cauliflower cakes, gently warm ham or back bacon while eggs are cooking.
      2. Fill a large shallow pan with 2"-3" of water and add 2 tbsp of white vinegar. Heat to a simmer. Poach 8 eggs by first cracking 1 egg into a small bowl and sliding egg gently into the water. Repeat with remaining eggs. Cook for 4 minutes for soft eggs. Scoop out egg using a slotted spoon and rest onto a paper towel lined plate to absorb excess water.
      3. Top each cauliflower cake with 1 ounce of ham or back bacon. Add a poached egg to each and top with a generous spoonful of avocado sauce. Garnish with chives if desired. Serve immediately.
      Recipe Notes

      To make oat flour, grind 1/2 cup oatmeal in a spice grinder until flour like.

      Use an egg poacher if available.

      Edamame and Chickpea Sandwich Filling

      Edamame and Chickpea Sandwich Filling

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      Well, we’re already into the first month of the new year and for many the new year brings the resolution to eat better, get more exercise etc. So for those looking for a healthy low fat, yet satisfying lunch option I’ve got a lovely Edamame and Chickpea Sandwich Filling. It’s made with protein packed edamame and chickpeas, which along with the fibre they provide, helps to keep you feeling full and satiated. Avocado gives it a bit of creaminess to help hold it all together and provides good monounsaturated fats, vitamins and minerals. Avocados are also quite high in fibre and contain little sugar, again helping to keep you feeling full. A little feta cheese, garlic and cumin round it out with flavour and salt. It’s a darn tasty sandwich filling that makes a great lunch and will keep for several days well covered in the fridge. Although I enjoy my Edamame and Chickpea Sandwich Filling on multigrain bread, it’s also great stuffed in a tomato or eaten on sliced cucumbers if you’re wanting to cut out the bread all together.  So let the healthy eating begin!

      I have to honestly say I didn’t have a new year’s resolution this year. Certainly not that I couldn’t have used one, like taking better photographs or drinking less wine. There’s always something to improve upon and goals are important. My real problem was time, no time to reflect and decide what goal was most desired and no time to process a thoughtful plan to put into action. Time…..we never have enough it seems. So in hindsight while I write this post, I believe time will be my focus for the year ahead, and maybe a little less wine too, but I fear I have little resolve for that my friends!

      Author:  Compelled to Cook

       

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      I may receive compensation for purchases made through this site, at no cost to the purchaser. Compelled to Cook is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

      Edamame and Chickpea Sandwich Filling
      Print Recipe
        Servings Prep Time
        2 cups 20 minutes
        Servings Prep Time
        2 cups 20 minutes
        Edamame and Chickpea Sandwich Filling
        Print Recipe
          Servings Prep Time
          2 cups 20 minutes
          Servings Prep Time
          2 cups 20 minutes
          Ingredients
          Servings: cups
          Instructions
          1. In a food processor combine 1/2 cup edamame, 1/2 cup chickpeas, avocado, feta cheese, garlic, lime juice, cumin, salt, and pepper and process until almost smooth. Add remaining 1/4 cup of edamame and chickpeas and pulse a few times to combine, leaving a chunky texture.
          2. Spread filling thickly onto desired bread and top with pea shoots and fresh cilantro. Drizzle with extra virgin olive oil and freshly cracked sea salt. Top with bread.
          Recipe Notes

          I used a 300g bag of frozen edamame to yield 3/4 cup shelled edamame. Cook edamame as per package directions. Submerge in cold water to stop the cooking process. Drain and shell.

          Should you prefer a smoother texture, process all the edamame and chickpeas together in the first blend.

          Yields approximately 2 cups of filling which will make 4-6 sandwiches.

          Grilled Tomatillo Avocado Dip

          Grilled Tomatillo Avocado Dip

          My latest obsession is tomatillo salsa or variations of. Why? Because it’s fresh and spicy like salsa, but because of the avocados there’s just a hint of creaminess. Count in the fresh garlic and cilantro and you couldn’t find a better match for your favourite tortilla chip. Grilled Tomatillo Avocado Dip brings all the fresh spiciness that you’d expect but with a little smoky char flavour. It adds just a bit earthy bitterness that balances with all the acidity and creaminess from the avocado. It’s a fantastic pairing with my Spicy Grilled Vodka Shrimp

          While it’s pretty easy to throw all the ingredients into a food processor and call it a day, you won’t regret taking that extra step to the grill the veggies for this. It keeps several days in the refrigerator and freezes well too. So make up a batch and use it for a dip, topping for tacos or sauce for enchiladas. Enjoy!

          Recipe source for Grilled Tomatillo Avocado Dip:  Compelled To Cook

           

          Grilled Tomatillo Avocado Dip
          Print Recipe
            Servings Prep Time
            2 cups 15 minutes
            Cook Time
            5 minutes
            Servings Prep Time
            2 cups 15 minutes
            Cook Time
            5 minutes
            Grilled Tomatillo Avocado Dip
            Print Recipe
              Servings Prep Time
              2 cups 15 minutes
              Cook Time
              5 minutes
              Servings Prep Time
              2 cups 15 minutes
              Cook Time
              5 minutes
              Ingredients
              Servings: cups
              Instructions
              1. Preheat grill to medium. Peel onion and cut into 1" thick slices. Cut lime in half. In a large bowl combine, tomatillos, jalapeños, lime halves and onion slices. Drizzle with oil to coat lightly.
              2. Grill vegetables until starting to char and blister, turning occasionally to slightly char evenly, approximately 4-5 minutes. Remove from grill and allow to cool slightly.
              3. In the bowl of a food processor add grilled tomatillos, onion, avocado, cilantro and garlic. Cut stem from jalapeños and cut in half, scoop out seeds and add flesh to processor. Juice grilled lime and add to processor. Pulse until combined but still a little chunky. Season with salt and garnish with additional cilantro and chopped red onion. Serve immediately with tortilla chips or chill until ready to use.
              Recipe Notes

              The purpose of grilling is to impart a slightly smoky charred flavour.  You only need to char the vegetables a little here to get the flavour.  Too much char will lead to bitterness.

              Fresh Asparagus Toast

              Fresh Asparagus Toast

              I read recently that fresh raw asparagus is underrated! I believe this observation is very true. So if you’re lucky to have a bundle or two, let Fresh Asparagus Toast entice you to discover all that fresh raw asparagus can offer. The first hurdle for me to eating raw asparagus is the fact that fresh asparagus is simply not a staple vegetable in my crisper drawer for most of the year. For me, those crisp spears are not something you reach for to munch on like a stick of celery or carrot. Second, when I do have a bundle or two of fresh asparagus I’m always cooking it by default….delicious in its own right, but still cooked. So let’s look at a new way!

              Fresh Asparagus Toast will change the way you view your asparagus. Not only does fresh raw asparagus make a quick, healthy lunch, it’s surprisingly addictive with a bright zesty lemon dressing. This magical combination is the perfect balance with salty cheese, avocado and crisp sprouts. If you’ve never had raw asparagus, it’s time, and you’ll be wondering why you haven’t done it sooner. Enjoy!

              Recipe Source:  Compelled To Cook

               

              Fresh Asparagus Toast
              Print Recipe
                Servings Prep Time
                8 toasts 20 minutes
                Cook Time
                10 minutes
                Servings Prep Time
                8 toasts 20 minutes
                Cook Time
                10 minutes
                Fresh Asparagus Toast
                Print Recipe
                  Servings Prep Time
                  8 toasts 20 minutes
                  Cook Time
                  10 minutes
                  Servings Prep Time
                  8 toasts 20 minutes
                  Cook Time
                  10 minutes
                  Ingredients
                  Servings: toasts
                  Instructions
                  1. In a medium bowl mash feta and cream cheese together using a fork until well combined but some little bits remain of the feta. Set aside. (avocado is added at the end to avoid oxidization)
                  2. In a small bowl whisk together olive oil, lemon juice, white wine vinegar, shallots, salt and pepper. Set aside. Peel asparagus into thin strips by holding the bottom woody portion of the spear and using a vegetable peeler, peel towards the tip in one motion. Continue to peel off thin strips until the spear is too flat and the peeler won't dig in. Turn what's left of the spear onto its side and continue to peel once or twice. You should be left with 1-2" of woody stem that was used as the handle. Discard this unused portion. In a medium size bowl toss together shaved asparagus and dressing. Set aside.
                  3. Turn oven to broil and position oven rack to 8" from the top. Brush each bread slice with olive oil and arrange on a baking sheet. Broil for 2-3 minutes until just starting to turn golden. Remove from oven and allow to cool for 1-2 minutes. While toast is cooling, mash avocado into cheese until incorporated. For each piece of bread, spread with a generous 2 tbsp of cheese spread, top with 1/4 cup of asparagus, top with your favourite sprouts or micro greens and a sprinkle of pine nuts. Add freshly cracked pepper if desired and serve immediately.
                  Recipe Notes

                  Toast pine nuts in a single layer in a 350℉ oven for 10-12 minutes.  Can omit or substitute in toasted almond slices if desired.