Vegetable dishes in breakfast, lunch and dinner

breakfast

 avocado with egg

Adding a serving of vegetables first thing in the morning can help you reach the recommended 2 ½ cups per day as well as jumpstart your day with a boost of nutrients. These colorful breakfast options are also packed with protein and carbs for extra energy. As a bonus, many of them are great for portable meals to fuel folks on the run. Take this breakfast tortilla to the left; scrambled eggs, avocado, and a little salsa makes it a quick and simple on-the-go breakfast option.

CORNY COOKING

Corn flakes are good but corn kernels are whole-grain and can really help you reach your veggie goals. Try these corny concoctions:1. Add frozen corn kernels to waffle, cornbread, or pancake batter.

2. Look out for corn English muffins in grocery stores. Top with peanut butter or make a mini sandwich with egg, tomato, and a slice of provolone cheese.

3. Try making a mini Southwestern omelet with leftover corn. Crack one egg in a pan; add corn, salsa, and avocado.

VEGGIES’ BEST FRIEND

Packed with protein and low in calories, eggs and veggies can work hand-in-hand. Cooking veggies in eggs make them delectably tender. Here are some egg ideas to make your breakfast nutritious and tasty:1. Finely chop spinach and add to scrambled eggs as they cook. Sprinkle in cheddar cheese and use as the filling for a small bagel sandwich.

2. Hardboiled eggs pair deliciously with sliced tomatoes. Try on top of crunchy toast.

3. Sauté a skillet full of onions, broccoli, shredded potatoes, or almost any veggie until tender; top with an egg and cover pan until egg is cooked.

lunch

Pork and Kangkong Guisado

I used pork shoulders because it contains some fat that can be extracted during the cooking process. I sprayed the wok with some cooking oil spray to grease it and make sure that the meat won’t stick on it. You can also use a tablespoon of cooking oil if you do not have cooking oil spray. Simply swirl the wok to distribute the oil over it while heating it up.

The pork needs to go first. Once the oil is hot, gently add the pork and brown one side. Turn it over to brown the opposite side. During this process, the fat from the pork gets extracted and turns into oil. We will used this extra oil to cook the garlic an onion.

The kangkong was segregated into 2 parts: the stalk and leaves (I used Chinese kangkong or Ongchoy for this recipe). Simply prepare it by manually segregating the leaves and stalk. Chop the stalk into short pieces. The stalks go first in the cooking process, while the leaves are added towards the end.

Ginisang Kalabasa at Sitaw with Daing Recipe

 

This dish is quick and easy to make. The entire process takes less than 30 minutes and the steps can easily be performed even by beginners.

Note that the dried fish that I used for this recipe is the meaty kind. These are larger dried fish that are somewhat hard to find if you are outside of the Philippines. For your convenience, you can use the regular dried fish sold in Filipino stores. However, make sure to remove the fish bones first before cooking. You may also want to try our other ginisa recipe involving sitaw.

dinner

chicken-vegetable soup

 

 

Remove and discard giblets and neck from chicken. Remove and discard skin from chicken; trim excess fat. Split chicken in half lengthwise; place in a Dutch oven. Cover with 8 cups water; bring to a boil. Cook 10 minutes. Skim fat from surface of broth; discard fat. Add celery and next 4 ingredients (through turnip) to pan, stirring well; bring to a boil. Reduce heat, and simmer 30 minutes or until vegetables are almost tender, stirring occasionally. Remove chicken; let stand 10 minutes. Remove chicken from bones; shred chicken with 2 forks to yield 6 cups meat. Discard bones. Simmer vegetable mixture 10 minutes or until tender. Return shredded chicken to pan. Stir in salt, pepper, and dill, if desired.

Cook noodles according to package directions, omitting salt and fat. Place 1/2 cup noodles in each of 8 bowls; top each serving with 1 1/2 cups chicken mixture.

Winter Vegetable Soup

 Potatoes, squash, and white beans combine for a substantial main-dish soup that is low in calories and saturated fat.