Shiitake Mushroom and Asparagus Frittata with Smoked Salmon

For Breakfast

Preparation time: 12 minutes
Cooking time: 12 minutes
4 servings
108 calories per serving, 32% from fat

RealAge effect if eaten 12 times a year:
High in omega-3 fatty acids, this breakfast wonder makes your RealAge younger by 4.9 days.

RealAge–effect ingredients:
Mushrooms, asparagus, egg whites, soy milk, salmon (healthy fat, healthy protein, B vitamins, including folate)

Ingredients:
• Butter-flavored cooking oil spray
• 6 ounces shiitake mushrooms, stems discarded, caps sliced
• 6 ounces asparagus spears, trimmed and cut into 1-inch pieces
• 5 large egg whites
• 1 large egg
• 3 tablespoons fat-free soy milk or milk
• 2 tablespoons chopped fresh dill
• 1⁄4 teaspoon salt
• 1⁄4 teaspoon freshly ground black pepper
• 4 ounces smoked salmon, coarsely chopped
• 2 tablespoons reduced-fat sour cream

Preparation:
Heat an ovenproof, slope-sided, 10-inch skillet over medium heat. Coat with cooking oil spray. Add mushrooms and asparagus; cook 5 minutes, stirring occasionally.

Preheat broiler. In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon of the dill, the salt, and pepper. Stir in smoked salmon; pour mixture into skillet over vegetables; mix well. Press vegetables down into an even layer under the egg mixture. Cook without stirring until eggs are set on bottom, about 4 minutes (center will be wet). Transfer to broiler; broil 4 to 5 inches from heat for 2 minutes or until eggs are set. Cut into wedges. Drop spoonfuls of sour cream on wedges, and sprinkle remaining 1 tablespoon dill over frittata before serving.

Substitutions: Crimini mushrooms may replace the shiitake mushrooms, but with some loss of flavor; lox that is not salty may replace smoked salmon.

Tips: This dish keeps well. If there is any left over, take it on a picnic or have it for a snack.

Nutritional Analysis
• Total fat (g) 3.9
• Sodium (mg) 805
• Vitamin A (RE) 77
• Fat calories (kc) 35
• Calcium (mg) 33
• Beta-carotene (RE) 41
• Cholesterol (mg) 63
• Magnesium (mg) 27
• Vitamin C (mg) 13
• Saturated fat (g) 1.3
• Zinc (mg) 0.8
• Vitamin E (mg) 1.4
• Polyunsaturated fat (g) 0.7
• Selenium (mcg) 36
• Thiamin B1 (mg) 0.1
• Monounsaturated fat (g) 1.4
• Potassium (mg) 439
• Riboflavin B2 (mg) 0.5
• Fiber (g) 1.3
• Flavonoids (mg) 0
• Niacin B3 (mg) 3.6
• Carbohydrates (g) 5.0
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.20
• Sugar (g) 1.3
• Fish (oz) 1
• Folic acid (mcg) 60
• Protein (g) 13.7
• Nuts (oz) 0
• Vitamin B12 (mcg) 1.2

This Recipe was published in 'Cooking The RealAge Way - p154'

Chinese soup with wontons, vegetables and glass noodles

Serves 2

Ingredients:
• 1 clove garlic
• 2 spring onions
• 3 and 1/2oz (100g) peeled shrimps
• 2tbsp (30ml) soy sauce
• 1tsp (5ml) lemon juice
• 1 large carrot (peeled and sliced)
• 16fl oz (500ml) chicken stock
• 3 and 1/2oz (100g) tofu
• 2oz (60g) glass noodles
• 1tbsp (15ml) sesame oil
• 1 small packet prawn crackers
• Fresh basil / freshly chopped coriander leaves (optional)

Preparation:
1. Pour boiling water over the glass noodles and leave to swell. Drain and cut into pieces.

2. Peel and thinly slice the garlic. Trim the spring onions and cut into thin rings.

3. Sprinkle the shrimps with 1tbsp (15ml) soy sauce and lemon juice.

4. Wash the broccoli florets and drain the baby corncobs.

5. Bring the chicken stock to a boil and season with the rest of the soy sauce. Add the rest of the soy sauce, Add the garlic, spring onions, carrot, broccoli and corncobs.

6. Cut the tofu into approximately 1/2in (1cm) pieces. Stir into the soup with the wontons and the shrimps. Leave the soup to boil for a further 5 minutes.

7. Add the noodles to the soup. Ladle the soup into warmed bowls and sprinkle with sesame oil. Serve prawn crackers separately. Fresh basil or freshly chopped coriander leaver would also go well with this soup.

This Soup or Salads recipe was published in 'Chinese Cuisine - p8'

Tuna Kimchi Soup

Yield: 3 Servings

Main Ingredients:
• 1 and 1/2 Cups Kimchi
• 2 Cups Water
• 1 Cup Tuna (Tuna Packed in Oil)
• 1/2 Tofu
• 1/4 Onion
• 1 Green Onion
• 1/2 Green Chilly Pepper
• 1/2 Red Chilly Pepper

Seasoning Ingredients:
• 1/8 Cup Kimchi Broth
• 1/2 to 1 Tbsp Red Pepper Powder
• 1 tsp Minced Garlic
• 1 tsp Salt

Preparation:
1. Cut the well fermented kimchi into 1 inch pieces. Cut the tofu and onion into 1/2 inch pieces. Cut 1 green onion and chilly peppers into 1 inch pieces. Prepare 1 cup of tuna.

2. In a pan, add the kimchi and 2 cups of water. Boil it on high.

3. Once the soup starts to boil, add the tuna and onion.

4. Then add the kimchi broth, red pepper powder, minced garlic, and salt. (Adjust the amount of salt depending on the saltiness of your kimchi.)

5. Cover the lid, and cook for 15 to 20 minutes, or until the kimchi is cooked.

6. After that, add the tofu, green onion, and chilly peppers. Cook for 5 more minutes and turn off the heat.

This Korean recipe was published in 'Aeri's Kitchen, 1st Mini Korean Cooking story - p9'

Chocolate and Ginger Loaf

Preparation time 15 minutes

Ingredients:
• 100g (4oz) soft brown sugar
• 75g (3oz) butter
• 100g (4oz) golder syrup
• 2tbsp ginger marmalade
• 220g (7oz) self-raising flour
• 1/4tsp bicarbonate of soda
• 1/2tsp ground ginger
• 1/2tsp mixed spice
• 25g (1oz) cocoa power
• 150ml (1/4pt) milk
• 1 egg, beaten

Preparation:
1. Grease a 500g (1lb) loaf tin and line the base with greased greaseproof paper. Set the oven to 180°C/350°F/Gas Mark 4.

2. Put the brown sugar, butter, syrup and marmalade together in a small heavy based pan. Set over a low heat and melt slowly, without boiling, until the sugar has dissolved. Cool a little.

3. Sift the flour, bicarbonate of soda, ginger, mixed spice and cocoa powder into a large mixing bowl. Make a well in the center.

4. Mix half the milk and all the beaten egg into the melted syrup mixture. Slowly beat this into the flour, a little at a time, drawing the dry ingredients from the sides and mixing to a smooth think batter. Add the remaining milk, if necessary.

5. Turn into the prepared loaf tin and bake for 1 hour. The cake should feel slightly tacky but firm. Cool in the tin for 10 minutes before turning on to a wire rack.

This recipe was published in 'Little books of delight Chocolate Cakes - p16'

Fried redfish fillet with skordalia

Server 4

Ingredients:
• 12 and 1/2oz (400g) floury potatoes
• Salt as desire
• 2 cloves garlic
• 6tbsp (90ml) olive oil
• Juice of 2 lemons
• Freshly ground pepper
• 4 redfish fillets, each weighing 3 and 1/2oz (100g) (alternatively zander or hake, unskinned fish can also be used)

Preparation:
• Peel and dice the potatoes and cook in salted water for about 10 minutes, Drain and mash. Peel the garlic and press into the mashed potatoes. Add 4tbsp (60ml) olive oil and the juice of 1 lemon and season with salt and pepper.

• Sprinkle the fish fillets on both sides with the remaining lemon juice and season with salt and pepper. Fry the fillets in 2tbsp (30ml) olive oil for 2-3 minutes each side. Serve with the Greek potato and garlic paste.

This Main Course recipe was published in 'Continental Cuisine - p24'.