A friend recently asked me what I ate for breakfast. Sometimes a smoothie. Sometimes gluten free cereal. Oftentimes, I take time to whip up something fun and creative in the kitchen. It’s always a culinary improvisation, depending on what I have in the fridge. Eating with cancer survivorship in mind requires a wonderful, whole foods diet with lots of variety!
This morning, I had a blast making a mixed vegetable sauté with orange pepper, baby bok choy, cremini mushrooms, heirloom tomatoes and kale. On the side, a happy egg. I’ll show you my step by step process that leads to yumminess!
Time to break out the cast iron skillets and duck fat! I heat up cast iron skillets at a medium high temperature. Once hot, the heat is lowered to medium low. With some quality fat in the pan, the cast iron retains excellent non-stick properties.
I first cut up an orange pepper with the intention of bringing out the sweetness and carmelization by letting it cook the longest.
With the orange pepper beginning to soften I began prepping my other ingredients. Some baby bok choy, three cremini mushrooms and a couple of small heirloom tomatoes.
The baby bok choy went into the ten inch cast iron skillet next.
I found some kale in the crisper. Three hand torn and thinly sliced leaves lay in wait.
Time to add in the mushrooms. And, I heated up an eight inch cast iron skillet with a generous dollop of duck fat.
The kale and tomatoes went in next. And, I cracked a single egg into the eight inch cast iron.
I covered the egg to let it steam.
Delicious, nutritious and quick! Prep and cooking time took about 30 minutes.
Cancer survivorship means eating well and enjoying good food!
This entry was posted on October 8, 2014 by Hamid Shibata Bennett, LMT, CAMT in Good Eats and tagged baby bok choy, Breakfast, cancer, cast iron, easy, egg, food, healthy eating, heirloom tomatoes, improvisation, kale, mixed vegetables, mushrooms, orange pepper, Oregon, Portland, recipe, sauté, simple, survivorship.