Leek Frittata with Mediterranean Orzo Salad

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Leek frittata

I found a giant leek at the local veggie market today. I don’t know why I get so excited when I find humongous vegetables or fruits 🙂 Leeks belong to the family of Alliaceae like onion and garlic. They are very low in calories but packed with healthy nutrients and phytonutrients.

  •  the flavonoid kaempferol provides protection to the lining of blood vessels, thereby lowers the risk of hypertension.
  •  as the allium family they lowers blood pressure, good for cardiovascular health.
  •  low calorie and high fibre content helps to lose weight.
  •  they can fight chronic low-level inflammatory status such as diabetes, rheumatoid arthritis.
  •  antioxidants in leeks help to fight against free radicals which cause chronic disease and aging.
  •  they are a good source of vitamins and minerals

They have very mild flavour and works well with other vegetables. My favorite way of cooking leeks is sautéing with a drizzle of olive oil and white wine and serving with a piece of white fish. Another way is to make an omelet or frittata with sauteed leeks. Cook finely sliced leeks in a pan until they are softened and then mix with whisked eggs and milk. Bake in the oven for 30-40 minutes. Because this frittata can be a little bland I wanted something salty and zingy salad on the side. So I made this salad using olives, sun-dried tomatoes, artichokes, cooked orzo, goji berries, toasted pepitas and green salad. Protein from eggs tick! Carbs from orzo and veggies tick! Good fat from olive oil and nuts tick! Taste also tick! I think it ticks all the boxes 🙂

Leek frittata2

 

Posted in: Baking, Dinner, Lunch, My recipes, salads

Pumpkin & Sweet Potato Lasagna with Kale Chips

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I made a vegetarian version of the traditional meaty lasagna last night for “Meatless” Monday. Meatless Monday is an international campaign, no meat on Mondays to improve your health and the health of the planet. It started quite a while ago in America in 2003 and runs in over 20 countries, mostly high meat consuming countries. I am very positive about this movement, not that I want Australians to turn to vegetarians or vegan. But it’s a fun program that you can think about your health and environment at the start of the week and come up with some interesting vegetarian dishes. I don’t need to follow this rule since my diet is already 90% vegetarian though I try to cook a vegetarian dinner at least x 1-2 a week for my hubby.

pumpkin lasagnaA traditional lasagna is a nice comfort food, but can be quite heavy loaded with ground beef and cheese. You can make a healthier version and have a generous serving of veggies by simply replacing ingredients. You can make it gluten-free by using gluten-free lasagna sheets or just layers of sliced vegetables such as eggplant and zucchini. Bechamel sauce is traditionally made of butter, flour and milk that gives a nice creaminess and builds a lasagna shape. To make a healthier version (gluten-free and dairy-free! yay!), you can use creamed tofu, celeriac purée, cashew cream or white bean purée. These substitutes don’t compromise flavour at all but in fact adds more protein and fibre. I find a beauty of making lasagna is when it shows beautiful layers when you cut into it. I used pumpkin mash, slices of sweet potatoes, Parmesan cheese and sage leaves – simple ingredients but nice flavour. I served with bitter crunchy kale chips which compliment this dish very well. This would be a fabulous dish for a potluck dinner or a holiday party as well.

Posted in: Baking, Dinner, My recipes, Vegetarian