Eggs and Peas with Onion Cream Sauce *****

1/13/21

 Eggs and Peas with Onion Cream Sauce  

1 medium onion, sliced (about 1/2 cup)

1 cup water

8 oz frozen green peas (about 1 cup)

8 hard-boiled eggs, cooled, shelled, and chopped

1/2 cup plain whole milk yogurt

1/4 cup coconut milk

4 oz cream cheese

1/2 tsp sea salt

Place the sliced onion in a small saucepan with the water, bring to a boil and boil for 5-10 minutes until onion is tender and most of the water has evaporated.  

Meanwhile, place peas in a 2-quart casserole.  

Place hard-boiled eggs over the peas.  

When the onion is tender, place it in a small food processor (with leftover water) and puree.  

In the warm saucepan, add the onion puree, yogurt, coconut milk, and cream cheese.  Whisk over low heat. and simmer gently for a minute or so. and Pour over eggs and peas.  

Bake at 350 degrees for 15 minutes.

Sauce will be somewhat thin but thickens the next day.

Adapted from: http://lowoxalateinfo.com/eggs-and-peas-with-onion-cream-sauce/

High Protein High Fibre Blueberry Chia Pudding

 

Dr. Karan Rajan's Instagram

High protein, high fibre blueberry chia pudding 🫐

1. Add 125g (3/4 cup) blueberries to a bowl/container
2. Squish them until jammy
3. Add 30g (2 Tbsp) chia seeds
4. Add 160g (2/3-3/4 cup) Greek yoghurt
5. Add 10g (1 1/2 tsp) honey
6. Add 90ml (1/3-1/2 cup) milk of choice
7. Mix it all up
8. Refrigerate until thickened
9. Devour

Total: ~25g protein, 13g fibre

Garlic Herb Chicken Bowl

 

Tex Mex Beef Bowl

 

Gut Healthy Stewed Apples and Blueberries

 

Chop some apples and add to a saucepan

Add frozen blueberries

Add liquid monk fruit or honey

Add cinnamon and vanilla extract

Stir, cover, and simmer for 15-20 minutes, stirring frequently

Cook until apples are tender

Eat as is or serve with plain yogurt or with overnight oats

From Thrive with Candicee on Instagram

Hard-Boiled Eggs and Peas Ideas

 

Boil three eggs, peel them and slice into tiny cubes or bigger pieces per taste. Warm up a tin of cooked green peas or cook fresh green peas if you want and pour into a serving dish. Add the chopped hard-boiled

eggs to the peas. Melt three-four tbsp of butter and pour over the peas and eggs and mix well and carefully so as not to squish the green peas. Add salt to taste and add parsley or dill. I don’t like parsley so I go with dill or nothing at all.

And enjoy!

Bulgarian Peas and Eggs (Topli Gradishe): Sauté 2 cups of green peas in 3–4 tbsp of butter until warm. Gently stir in 3–4 chopped hard-boiled eggs. Season with salt and fresh dill or parsley. Serve immediately.

Indian Green Peas and Eggs (Sukhi Matar Anda Sabzi): Sauté onions, garlic, and ginger with cumin, turmeric, and chili powder. Add frozen peas and cook until tender. Top with sliced hard-boiled eggs, garnish with cilantro, and serve.

[Creamy Pea & Egg Casserole](0.5.6, 0.5.7): Combine 2 cans of drained peas with 4–6 chopped hard-boiled eggs. Create a sauce using melted butter and flour (roux) topped with cheddar cheese, or use cream cheese/Cheese Whiz. Top with breadcrumbs or french-fried onions and bake at \(350^{\circ}F\) (\(175^{\circ}C\)) until bubbly

BLE Guidelines

BREAKFAST

1 Protein

1 Grain

1 Fruit

LUNCH

1 Protein

6oz vegetables 

1 Fruit

1 Fat

DINNER

1 Protein

14oz vegetables 

1 Fat

The 2Ooz daily vegetables can be split evenly to 10oz for lunch and 10oz for dinner