This week’s choline diet highlights 05/20/2012
Posted by thetickthatbitme in Uncategorized.Tags: breakfast, choline, Coleslaw, Cooking, diet, eggs, health, recipe, Rye bread
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I tried to be good and cook simple, choline-rich meals at home this week. Here are some highlights:
McBreakfast Sandwich
I love making my own version of a fast food breakfast sandwich for several reasons. One, it’s healthier because I can use better ingredients. Two, it’s relatively inexpensive. Three, I don’t have to drive anywhere to get it.
Start with an egg and a slice of Canadian bacon.
Sometimes I use an English muffin or a bagel, but this week I didn’t have those, so I used sourdough, which I actually like better. I also subbed out boring old American cheese for some spicy pepperjack.
Pepperjack on toasted sourdough. They’re big slices, so I just used one and folded it in half.
To drink, I had Treetop orange-pinapple juice, which I water down.
Choline count: fried egg (125 mg) + Canadian bacon (19 mg) + sourdough bread (15 mg) = 159 mg
Rainbow Coleslaw
I grew up on traditional southern-style coleslaw, and when the weather gets hot, I start craving it. I love putting it on pulled-pork BBQ sandwiches. Being that eating cabbage covered in mayonaise (or in my case, Miracle Whip) is not the healthiest way to get one’s veggies, when I make coleslaw at home, I try to make it a little healthier (and more rich in choline). One of the ways to do this is to use broccoli slaw. You can make it yourself in a food processor, or if you’re lazy like me, you can buy it already shredded up in a bag.
In a small bowl, I mix the dressing, which consists of Miracle Whip, sweet pickle juice (I didn’t have any, so I skimmed some out of the pickle relish jar), and horseradish sauce (for a kick). Some people also like to add vinegar (in place of pickle juice) and dijon mustard.
The condiment lineup.
Then I dump the shredded veggies into a big bowl, add a diced tomato, and mix in the dressing. It’s best to refrigerate slaw for a few hours before eating, but I always sneak a few spoonfulls to make sure it tastes right.
Choline count: broccoli, cauliflower, carrot, cabbage, tomato
Ready to refrigerate.
California Sandwich
I’ve been eating a lot of sandwiches lately. Boyfriend brought back several loaves of bread from Eric Schat’s Bakery, including some delicious rye bread, so I used some of it to make this sandwich.
I topped that slice of delicious rye bread with Miracle Whip, horseradish sauce, tomato slices, a fried egg, and half an avocado.
Choline count: fried egg (125 mg) + tomato (12 mg) + 1/2 avocado (9 mg) + rye bread (5 mg) + milk (39 mg) = 190 mg
Chorizo Scramble
Toward the end of the week, I started feeling guilty about eating so much bread, so I cooked up some Mexican chorizo with eggs and topped it with diced avocado and tomato. Cooking for two, I use five eggs and one package (a long link) of chorizo.
Choline count: 2 eggs (250 mg) + chorizo (58 mg) + tomato (12 mg) + 1/2 avocado (9 mg) = 329 mg
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Omelet you in on these yummy high-choline recipes 04/29/2012
Posted by thetickthatbitme in Choline Diet, Whole Person.Tags: breakfast, choline, diet, Food, leftovers, mushroom, omelet, recipe, Smoked salmon, Spinach
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In my family, omelets are somewhat of a sacred tradition. My dad was the omelet-master when I was growing up, and whenever we had weekend company, he’d make each guest and family member his or her own made-to-order omelet. By the time I was in high school, I’d picked up his technique and was making omelets for all my friends after school. Little did I know back then what a great source of the B vitamin choline omelets can be! (For more on choline, see the Choline Diet page.)The best thing about omelets besides the choline factor is the infinite possibilities–there are no rules about what cannot go in an omelet. Here are some of my favorites.
Smoked Salmon, Spinach, and Avocado Omelet
Image via cuisineaustralia.com.
I love smoked salmon, and I’m always looking for new ways to cook with it (aside from just eating it on a bagel with cream cheese–yum). Check out this salmon omelet recipe from cuisineaustralia.com.
Choline Count: eggs (2) 200 mg + salmon (3 oz) 80 mg + spinach (2 oz) 11 mg + avocado (1) 19 mg = 300 mg of choline!
Mushroom, Spinach, and Feta Omelet
Image via closetcooking.com
What do I like almost as much as smoked salmon? Crumbly cheeses! Feta and spinach are always delicious together, why not put them in an omelet? Add shiitake mushrooms for a bonus 66 mg of choline! Check out this recipe on closetcooking.com.
http://www.closetcooking.com/2008/03/mushroom-spinach-and-feta-omelet.html
Choline count: eggs (3) 300 mg + shiitake mushrooms (4 oz) 66 mg + spinach (2 oz) 11 mg + feta cheese (1 oz) 4 mg = 381 mg choline!
Leftover Stir-fry Omelet
This was my go-to omelet when I was a college student and rarely went grocery shopping or planned meals. I always seemed to have leftover Chinese food in my fridge, so I devised this omelet to make leftovers into breakfast. I usually use two eggs per person with a little milk. If you’ve got the jumbo eggs, you can get away with using one and use a little more milk (1 oz of skim milk has 5 mg of choline!). I whisk up the eggs and the milk in a bowl, then pour them into my omelet pan (yes, they make a size of frying pan that’s just for omelets). Meanwhile, I heat up the leftover stir-fry in a separate pan. Once that’s heated through and the egg mixture has set in the pan, I spoon some stir-fry onto one side. After a few minutes, the other side will be ready to fold over.
Image via mccormick.com
If you want to make a healthy stir-fry at home to use for your leftovers, you can try this recipe for Orange Ginger Beef Stir-fry from mccormick.com.
Choline count: eggs (2) 200 mg + beef sirloin (1/4 lb) 96 mg + broccoli (1/2 cup) 31 mg = 327 mg choline!
Hope you enjoyed this week’s high-choline recipes. Eggspect (sorry, I promise I’ll try to stop) to see more next Sunday!
Have a high-choline recipe (and mouth-watering photos) you’d like to showcase on this blog? E-mail thetickthatbitme AT gmail DOT com.
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