The Real Cardiologist’s Breakfast

... what the 'Cooking Cardiologist' actually eats

Mushrooms, extra-virgin olive oil and garlic : protective and anti-inflammatory ingredients including fibre and blood pressure lowering potassium.

Legumes: high in fibre and associated with positive cardiovascular benefits. Don’t eat too many baked beans though as they do contain sugar.

Eggs (cooked in a little knob of high quality butter): a great healthy satiety ingredient. The fat makes you feel less likely to reach for a carb or sugar hit mid morning. The cholesterol content is irrelevant to most people.

According to Dr Ali Khavandi, our ‘Cooking Cardiologist’, ‘The ability to cook eggs is probably the fundamental culinary skill and a beautiful illustration of the relationship between simple ingredients and quality meals’. We’re going to create scrambled eggs here, but for many other options just put ‘eggs’ into the search box here on our website.

Avocado: a whole-food that is rich in protective monounsaturated fats. Satiety and beneficial for cholesterol.

If you add a slice of bacon, choose quality over quantity. You can read Dr Ali Khavandi’s advice about processed meat here

Add extra vegetables for their protective qualities (asparagus here, but choose whatever is in season and buy local produce if possible). Read a list of protective foods here.

 

Serves 2;

 

300g of mushrooms (choose your favourite)

1– 2 slices bacon per person, as an optional treat – choose quality over quantity

1 tin baked beans, any variety, but we recommend those lower in salt and sugar content – if you would like to make your own, try this recipe

4 large British Lion eggs

1 fresh avocado   – use ripe avocados, the outer skin or peel is easier to remove

10 asparagus spears

4 tbsp. milk (optional)

extra-virgin olive oil

a large knob of butter

a big bunch of fresh parsley (or frozen) including stalks

1 large clove of garlic

1/2 lemon

salt and pepper to season

 

 

  1. Wash the mushrooms thoroughly under running water to remove all the dirt but don’t allow the mushrooms to steep for too long —they will act as a sponge and get too wet. Slice thickly.
  2. A large non-stick pan is ideal. You don’t want to overcrowd the mushrooms, otherwise they stew. Add a good splash of olive oil to the pan and after a few seconds to heat-up, then add the mushrooms.
  3. Stir or toss the mushrooms until they start to soften and let out the natural moisture (if you are worried there is not enough oil, or the pan is too dry, don’t worry as this will eventually happen). At this stage add your chopped or crushed garlic, finely chopped parsley stalks and season with salt and pepper.
  4. Continue to cook until almost all the moisture has disappeared, and the mushrooms are soft and golden brown. Serve, topped with the rest of your chopped parsley leaves when all the other elements are ready.
  5. Slice the avocado in half or cut into wedges. Remove the stone using a spoon to scoop it out – avoid using a knife to reduce the chances of suffering ‘avocado hand’ (yes, it’s a ‘thing’).
  6. Grasp the outer dark layer or skin and pull it away from the inner green flesh of the fruit. If some of the darker almost black portions of the skin remain on the green flesh of the fruit, simply cut them away. The yellow to green portions of the avocado are what you want.
  7. Slice or mash the avocado. Squeeze lemon juice liberally and add salt if required.
  8. Wash the asparagus and break off any woody ends by bending the asparagus spears until they snap at their natural breaking point.
  9. Toss the asparagus with 2 tablespoons olive oil, salt, and pepper.
  10. Place over a grill preheated to high heat and cook, turning occasionally, until well-charred and tender, 5 to 8 minutes.
  11. Grill the bacon at the same time, turning over half way through.
  12. Gently warm your beans on the hob or in the microwave.
  13. Beat the eggs together with salt and pepper. Add 2 tbsp. of milk to the eggs.
  14. Melt a knob of butter in a non-stick pan over a medium heat. When sizzling, add the egg mixture and stir with a wooden spoon.
  15. Continue to stir the eggs for 1-2 minutes, scraping the egg off the base of the pan as it sets.
  16. When most of the egg has set, remove the pan from the heat and continue to stir for 30 seconds until fully scrambled.
  17. Plate up all the components of the Real Cooking Cardiologist’s breakfast up and enjoy!

 

 

2 comments

  • There is no list of ingredients here and no method!

    Kazzawin, 4th November 2017 at 11:31 am -
    • I have added the ingredient list and method now. I hope you like it! Best Wishes, Mary.

      Mary, 4th November 2017 at 2:38 pm -

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