Lots of Veggies and a Little Meat

I like meat. Give me a thick ribeye steak with sauteed onions and roasted fingerling potatoes, a simple arugula salad with a reduced balsamic vinaigrette and I'm a happy camper.

Even when I crave a big plate of veggies, I still want some meat. A bit of sausage and chicken on the bone adds flavor and some comfort-food "stickiness" that is oh so very satisfying.

Sauteed vegetables, added to a braise of chicken thighs, wings or legs, is an easy to make meal that's totally satisfying. Some Italian sausage or something spicier like chorizo is frosting on the cake, as it were.

Get some help cleaning and peeling the veggies and it's 30-45 minutes start to finish.

Sauteed Vegetables and Chicken on the Bone

Yield: 4 servings

Time: 30-45 minutes

Ingredients

8 chicken wings, washed
4 chicken thighs, washed
4 chicken legs, washed
4 carrots, washed, trimmed, peeled, cut into rounds
1 medium yellow onion, trimmed, peeled, washed, roughly chopped
4 garlic cloves, peeled, finely chopped
2 ears corn, kernels removed
1 medium sized broccoli crown, washed, end trimmed, stem peeled and julienned, florets quartered
2 Italian sausages, washed, grilled or roasted
1/2 cup Italian parsley, washed, leaves only, finely chopped
3 tablespoons olive oil
Sea salt and black pepper

Method

Use two pans. In one put a tablespoon of olive oil and heat over a medium flame. Season the chicken with sea salt and pepper. Saute until lightly browned, turning frequently. Add 3 cups water and raise the flame to high. Lightly cover with a piece of aluminum foil but do not seal.

Cook for 15 minutes. Keep an eye on the liquid. If need be, add water, a 1/4 cup at a time.

At the same time, get the veggies going in the second pan. Heat the remaining 2 tablespoons of olive oil seasoned with sea salt and pepper. Add the veggies and saute for 10 minutes.

The braising liquid should be greatly reduced to about 1 cup. The chicken should be close to falling off the bone.  If not, cook another 5-10 minutes.

Using a silicone spatula, transfer the veggies and their liquid into the pan with the chicken. Add 3 cups of water for a second braise. Stir well.

Reduce the flame to medium. Lightly cover with a piece of aluminum foil and, again, do not seal.  Simmer 10 minutes, checking the broccoli and carrots, making sure they don't over cook.

Serve in large soup bowls because there will be sauce.

Variations

Add 1 tablespoon sweet butter to the second braise.

Omit the sausage.

Substitute chorizo or another sausage for the Italian sausage.

Substitute 3 pieces finely chopped bacon instead of the sausage.

Add 1/2 pound cooked pasta to the second braise.

Add 1/4 teaspoon red pepper flakes to the veggie saute for heat.

Add 3 cups washed, roughly chopped spinach to the second braise.

Add 6 shiitake mushrooms, washed, finely sliced to the veggie saute.

Nice and Easy Spaghetti and Shrimp

A friend who is a good cook complains, "I'm too busy to cook. I get home from work and tell my family let's go out or order in."

Personally I feel the same way. I'm very happy when I open the refrigerator and see take out containers filled with Vietnamese lemon grass chicken, broken rice and bbq pork chops with pickled cabbage.

But sooner or later I hunger for a home cooked meal. I crave freshly prepared comfort food. Most of the time I don't want to spend a lot of time in the kitchen, so I want an easy to make meal. Salads are easy to make, but so are pastas.

At our farmers market, one of the vendors has a good supply of fish. Just recently he started carrying shelled, deveined shrimp, big fat ones. I bought a couple of pounds for an easy to make Sunday dinner. Sauteed and tossed with pasta, they are delicious.

Spaghetti and Shrimp

To build out the flavors, other ingredients can be added to this easy to make dish. Check out the variations below.

Yield: 4 servings

Time: 30 minutes

Ingredients

1 pound shrimp, washed, shelled and deveined
1 pound spaghetti
2 cloves garlic, peeled, finely chopped
2 tablespoons yellow onion, peeled, finely chopped
1/4 cup Italian parsley, washed, dried, leaves only, finely chopped
3 tablespoon sweet butter
2 tablespoons olive oil
1 teaspoon Kosher salt
1 cup pasta water
Sea salt and black pepper to taste
1/2 cup freshly grated Parmesan

Instructions

To help with timing the dish, make the pasta first.

Bring a gallon of water to boil in a large stock pot. Add kosher salt and pasta. Every five minutes use tongs to stir the pasta to keep it separated. Place a strainer in the sink along with a heat-proof cup to capture 1 cup of pasta water. In ten minutes or until the pasta is al dente (firm to the bite), strain the pasta and reserve the cup of pasta water.

Return the pasta to the still hot pot. Add 1 tablespoon sweet butter and 1 teaspoon olive oil, season with 1/4 teaspoon each, freshly ground black pepper and sea salt. Stir well with tongs. Lay a piece of aluminum foil over the top of the pot to help the pasta retain heat.

Leave the shrimp whole or cut into bite sized pieces. In a large chefs pan, heat 1 tablespoon olive oil and saute the shrimp until lightly pink. Remove the cooked shrimp from the pan. Add the garlic, onion and parsley and saute over a medium flame until lightly browned. Stir well to prevent burning. Add 2 tablespoons sweet butter, 2 teaspoons olive oil and 1/2 cup pasta water.

Simmer, reduce and taste. Add sea salt and pepper if needed.

Add the cooked pasta and shrimp. Stir well to coat with the sauce. Add small amounts of pasta water if more liquid is needed.  Toss well and serve with grated Parmesan.

Variations

Add 1/4 cup home made roasted tomato sauce to the saute.

Sprinkle 1/4 cup toasted bread crumbs on the pasta before adding the grated cheese.

Toss the pasta with 2 tablespoons finely chopped, crisp bacon.

Add 1/4 teaspoon pepper flakes for heat.

Saute 4 shiitake mushrooms, washed, thinly sliced with the garlic, onions and parsley.

Saute 1 cup corn kernels with the garlic, onions and parsley.

Instead of shrimp, use lobster or scallops.

Grab a Bucket! Blueberries are in Season Again

We just received an email from Santa Barbara Blueberries, a farm a few miles north of Santa Barbara on I-5. The farm will open their doors (gates?) to u-pickers on May 28th. If you sign up on the web site, you can come a week earlier on May 21st. 

On a trip up north last year, we discovered what locals have known for years: stopping to pick your own blueberries is one of the best features of the area.

When I was growing up, my mom’s favorite thing to do when we hit the road was to stop at the roadside stands and buy fruit and vegetables from the local farmers.  What she dearly loved was when we could actually stop at the farm and do the picking ourselves.

One of her favorite places to visit was Cherry Valley, east of Los Angeles, where she would find an orchard that would let us kids climb up the ladders, buckets in hand, and pick and eat as many cherries as we could handle.

Heading up north I remembered those experiences when I saw the signs for Restoration Oaks Ranch's Santa Barbara Blueberry Farm, with its U-Pick option.

Thirty minutes north of Santa Barbara and three miles south of Buellton (home of Anderson's Pea Soup), from May to early August, keep a lookout on the east side of the highway.  There are signs on both sides of the highway but the turn off comes quickly, so be alert, especially on the southbound side where the exit is from the left lane.

Protected from birds by a high wall of netting, the farm grows several varieties of blueberries: Bluecrisp, Emerald, Jewel, Star, Misty, and Sharpblue.  The plants grow in long rows, stretching from the highway back into the hills.

Blueberries grow on low bushes, the fruit gathering in tight clusters on the branch ends.

Walking up and down the rows we passed couples feeding each other berries as if they were on a romantic date.  Then there were the families with kids, who rushed from plant to plant, picking and eating berries, yelling out, "I found the best ones."

For our part, my wife and I approached the task with determination. Mostly that meant picking berry by berry, but when we found a perfectly formed cluster, a quick sweep of the branch yielded a handful of berries that clattered satisfyingly into the bucket.

Harvesting blueberries is sweet work. You pick a few and eat a lot as you walk down the rows. We enjoyed them all the more knowing blueberries are healthy and nutritious.

The best berries are plump, firm, and colored a dark shade of blue. Ripe berries are on the top of the plant but also down below, so it's worth the effort to crouch down and check the lower branches.

In addition to all those nice plump, ripe berries, you'll also see ones that are slightly wrinkled.  We had a difference of opinion about those.

My wife didn't care for them, but I did because they have a thick, jammy taste, reminding me of homemade blueberry pie. Because my wife didn't want any wrinkled berries in our bucket, I ate them as I picked.

My wife wandered off in one direction.  I, in another. We walked up and down the rows, enjoying the warmth of the afternoon sun and the easy quiet of the rolling hills surrounding the farm.

Walking down the rows, I couldn't get over that there were so many berries!  How could I pass by ripe, perfectly formed blueberries, sweet and luscious and not pick every one in sight?

With a quick grab, I could fill my mouth with great tasting blueberries.  So delicious, so available.

With blueberry stained fingers, I placed yet another handful of berries in my mouth when my wife called out to me.  Actually she called several times before I heard her.  "David," she said, "Come on, you've had enough."

I nodded in agreement but managed to run my hand along another branch and enjoyed a last mouthful of berries before I re-joined her. With our buckets filled, we walked hand-in-hand down the dirt road, stopping at the outdoor sink to wash the blueberry stains off our hands, and then to the shack where we paid for our blueberries.

In 30 minutes my wife and I had filled our buckets.  At $15.00 a bucket (about 2 quarts), the blueberries are a bargain, considering that at farmers' markets small containers cost $3.00-4.00.

At our friends' house that night, we proudly served the berries as the crowning topping to a pineapple-strawberry fruit salad.  The combination was perfection.  Each fruit had a different tartness and sweetness.  Their flavors melded beautifully.

With a large bowl in the refrigerator, everyone in the house made frequent stops to grab a handful.  In no time at all, we had eaten all the blueberries.

With a short growing season and given that it was unlikely we would drive up 101 anytime soon, when we headed back to LA, we left early so we could stop at the blueberry ranch and pick another bucket.

Back home I remembered all those ears of corn, peaches, and cherries, I used to pick with my mom and sister and I was very happy to have a bucket of blueberries in the refrigerator.  What a great way to start the week with a breakfast of fresh blueberries, yogurt, and cereal.

We also decided that blueberries and chocolate would go well together. I added 2 cups of blueberries to a Banana Chocolate-Chip Walnut cake recipe, a favorite of my wife. The combination, indeed, is delicious.

Mother's Day is a Good Day for Salads, Fried Chicken and Cake

My mother's favorite holiday wasn't Mother's Day.

She preferred Thanksgiving when family and friends gathered to celebrate our universal good fortune and nature's bounty.

But when we did celebrate Mother's Day, she wanted to eat at home rather than going to a restaurant.  She had a short list of favorite dishes.  She loved salads, fried chicken and cake.

Some were variations on classics she taught me to make, like egg salad. Others were recipes I had created that she always enjoyed, like a chocolate chip-banana cake with roasted walnuts.

Even though my mom barely weighed a hundred pounds and was just under five feet tall, she ate more than our teenaged sons. The last day I spent with her, she hungrily ate a Vietnamese banh mi sandwich.

Here are some of the dishes my mom enjoyed.

Egg Salad with Grilled Vegetables and Crisp Bacon

Starting with my mom's basic recipe, I've added grilled vegetables and freshly chopped parsley for color and flavor. Crisp bacon gives a salty crunch.

Yield: 4 servings

Time: 45 minutes

Ingredients

4 farmers' market fresh large or extra large eggs

1 large carrot, washed, ends trimmed, peeled

1 ear of corn, tassels and husk removed, washed

1/2 cup Italian parsley leaves, washed, finely chopped

1 tablespoon capers, rinsed, finely chopped

2 strips of bacon, finely chopped, sauteed until crisp, drained

1 tablespoon finely chopped shallots or scallion

2 tablespoons mayonnaise

2 tablespoons olive oil

Sea salt and black pepper

Method

I like to put the eggs into a pot of cold water, turn the flame to medium-high, and cook them for 30 minutes. Many people say that's way too long but it works for me. The yolks come out flaky, the whites dense. Rinse with cold water, take off the shells, and roughly chop.

Slice the carrot into flat slabs about 1/4" thick and 3" long.  Toss in olive oil seasoned with sea salt and black pepper.  Do the same with the ear of corn.  Grill until lightly browned all over or oven roast in a 400 degree oven for 15 minutes. Turn frequently to avoid burning. Let cool.  Finely chop the carrots. Remove the kernels from the cobs.

In a large mixing bowl, combine the chopped eggs, carrots, corn kernels, parsley, shallots, and crisp bacon bits. Toss. Season with sea salt and black pepper.  Add the mayonnaise and mix well.

Serve on bread, crackers, or lettuce leaves.

Variations

Add 1/4 cup roasted red pepper, finely chopped

Omit the bacon

Add 1/4 cup finely chopped, pitted olives

Roast 2 garlic cloves, tossed in olive oil, seasoned with sea salt and pepper until lightly browned, peel off the skins, finely chop the soft garlic and add to the egg salad

Add a dash of tabasco or a dusting of cayenne pepper for heat.

Roasted Beet Salad

Yield: 4 servings

Time: 1 hour or more depending on the size of the beets

The beets my mom served when I was a kid were either boiled or canned. For some reason she never roasted beets until I made them. After that they were her favorite. Not soggy, the beats steam inside their skins and retain all their sweetness.  They taste great and they're easy to make.

Ingredients

1 bunch of large beets

Olive oil

Method

Cut off the leaves and stems, reserving them to use later (a quick side note: after you wash them, if you chop up the leaves and stems, sauté them with olive oil, garlic and shallots; they'll caramelize and you can serve them as a side dish or tossed with pasta; they're delicious). 

Thoroughly wash the beets to get rid of any grit. Do not remove the skin or cut off the root. 

Preheat the oven to 450 degrees. Put a sheet of aluminum foil on a baking sheet. Place the beets in the pan, drizzle with olive oil, and bake for 45 minutes to an hour. 

Turn the beets every 20 minutes so they cook evenly. Use a wooden skewer to test if they're done.

Let cool, then peel off the skins, cut off the root and the top part. 

Serve them up the way you like--julienne, rounds, or roughly cut--put them in a bowl and dress with olive oil, reduced balsamic vinegar, sea salt and black pepper.

Variations

Use a vinagrette dressing, add feta, sliced scallions, and chopped Italian parsley.

Top with roasted walnuts.

Add roasted carrots.

Add green grapes sliced in half.

Potato Salad with Vegetables

Yield:  4-6 servings

Time: 45 minutes

As a side dish, potato salad goes with any grilled meat or fish.

Ingredients

2 pounds potatoes (Yukon Gold or King Edward), washed

1 tablespoon Kosher salt

2 tablespoons grated carrots

1 tablespoon corn kernels

1 scallion, end trimmed, finely chopped

1 tablespoon Italian parsley, leaves only, finely chopped

1/2 to 3/4 cup mayonnaise (preferably Best Foods/Hellman's)

Olive oil

Sea salt and pepper

Method

Put the potatoes in a pot, fill with water to cover, add the Kosher salt, cover with a lid or piece of aluminum foil, and boil on high heat for 30 minutes or until the potatoes are cooked but still firm. 

Remove the pot from the heat, pour off the hot water, refill the pot with cold water and let the potatoes cool.

Sauté the corn with a little olive oil for 5 minutes until lightly browned.  Let cool. In a large bowl, mix together the corn, carrots, scallion, and parsley. 

Peel the skin off the potatoes--save the skin for a breakfast sauté with eggs--chop the potatoes into dime-sized pieces, and add to the bowl. Toss all the ingredients together and season with sea salt and pepper. Stir in the mayonnaise and mix well. 

Taste and adjust the flavors with more mayonnaise, salt, and pepper.

Variations

Use cilantro instead of Italian parsley.

Add celery or capers.

Add crispy bacon.

Add grilled shrimp.

Carrot Salad with Lemon-Soaked Raisins

Yield 6-8 (makes 1 quart)

Time 30 minutes

Ingredients

8 large carrots (preferably farmers market fresh), washed, peeled, ends trimmed off

1 scallion (optional), finely chopped

1 small bunch Italian parsley, washed, dried, stems trimmed, finely chopped

2 tablespoons golden raisins

2 tablespoons lemon juice

1/2 teaspoon cumin

Pinch of cayenne

Sea salt and pepper

1/2 cup mayonnaise

Method

Soak the raisins in lemon juice and 1/4 teaspoon black pepper at least 30 minutes, preferably overnight Grate the carrots in a large mixing bowl.

Roughly chop the raisins, reserving the lemon juice not absorbed into the raisins. Mix together the carrots, raisins, parsley, and scallions.

Season with the cumin, cayenne, sea salt, and black pepper and toss. Add the lemon juice and mayonnaise. Mix well.

Variations
Use cilantro instead of Italian parsley

Add chopped capers

Top with roasted chopped almonds

Rosemary Fried Chicken

Yield: 4 servings

Time: 45 minutes to prepare, marinate the chicken overnight in buttermilk

Ingredients

2 whole chickens, washed, cut apart, skin removed if desired, wing tips, bones, and skin reserved to make chicken stock

1 quart buttermilk

5 cups flour

1 tablespoon sea salt

1 tablespoon pepper

1/4 cup finely chopped fresh rosemary leaves

1/4 teaspoon cayenne pepper (optional)

1/4 teaspoon sugar (optional)

1/4 cup finely chopped yellow onion (optional)

2 tablespoons olive oil

2 quarts safflower or canola oil

Method

When you cut up the chicken, separate the two parts of the wing and cut the breast meat off the bone. Keep or discard the skin as you wish. The breasts can be left whole but will cook more evenly when cut into strips or tenders. The legs and thighs can be cut in half if you have a heavy chef's knife.

Toss the chicken pieces with olive oil and season with sea salt and pepper. Put the pieces in a container, add the buttermilk, 1 tablespoon of the rosemary, stir, cover, and refrigerate overnight.

Using a wok or deep frying pan, heat the cooking oil to 325 - 350 degrees or until a piece of parsley browns immediately when dropped in the oil. Before you begin cooking, prepare your counter. Have a slotted spoon or an Asian style strainer ready. Lay two paper towels on top of a piece of brown grocery bag paper on a large plate.

Reserve 1 teaspoon of the rosemary to use just before serving.

In a brown paper bag mix together the flour, sea salt, pepper, rosemary, cayenne (optional), sugar (optional), and onions (optional). Remove one piece of chicken at a time. 

Shake off the excess buttermilk, drop the piece into the paper bag with the seasoned flour, close the top of the bag, and shake. Repeat with all the pieces, assembling them on a plate or cutting board.

Cook the chicken in batches. Gently drop each piece into the hot oil, making sure it doesn't touch the other pieces so each one cooks evenly.

Turn over when browned on one side. Remove when golden brown and drain on the paper towels. The pieces will cook quickly: chicken tenders (breast) 2-3 minutes; wings 7-8 minutes; thighs & legs 10-12 minutes.

Just before serving, lightly dust the chicken pieces with 1 teaspoon of rosemary, sea salt and pepper.

If you are making deep fried vegetables like onion rings or broccoli florets, they cook even more quickly: thick rings cook in 30 seconds, thin rings in 5-6 seconds; broccoli in 30 seconds. 

Soak the vegetables in the seasoned buttermilk for a few minutes, then process like the chicken pieces.

Banana Cake with Chocolate Chips and Walnuts 

Yield 8 to 10 servings

Time 90 minutes

Ingredients

• 4 ripe bananas
• 1 1/2 tablespoons baking soda
• 1/4 teaspoon vanilla
• 2 eggs
• 1 cup plus 1 tablespoon sweet butter, room temperature
• 1 cup white sugar
• 1/2 cup light brown sugar
• 2/3 cup half and half
• 2 1/2 cups flour
• Pinch of sea salt
• Pinch of cayenne
• 1/2 cup raw walnuts 
• 1 cup semi-sweet chocolate chips

Method

• 1. Melt 1 tablespoon of butter and paint the inside of a 9 x 3 round cake pan, then put the pan in the freezer for 30 minutes. (The frozen butter prevents the batter from sticking to the pan.) On a cookie sheet bake the walnuts in a 350 degree oven for 20 minutes, turning every 5 minutes or so; let cool, roughly chop, and set aside.
• 2. In a bowl mash the bananas with a fork, add the baking soda and vanilla. Stir well and set aside. In a mixer use the whisk to cream together the softened butter and both sugars. Add the eggs, mashed bananas, half and half and whisk until blended. Mix in the flour half a cup at a time, being careful not to over-beat. Remove the bowl from the mixer. Use a rubber spatula to blend in the walnuts and chocolate chips. Pour the batter into the buttered cake pan; it will only fill the pan half-way.
• 3. Bake the cake in a 350 oven for 60-70 minutes, rotating the pan every 20 minutes so the cake cooks evenly. Test to see if the cake is done by inserting a wooden skewer. If the top is browning too quickly, lightly lay a sheet of aluminum foil over the top. When the skewer comes out clean, take the cake out of the oven and place it on a wire rack for 30 minutes. Remove the cake from the pan, putting it back on the wire rack to finish cooling.
• 4. Just before serving dust the top with powdered sugar and shaved chocolate. Serve warm or at room temperature with vanilla ice cream or freshly whipped cream.

What's for Breakfast? Mashed Potatoes and Eggs

A hot breakfast is a smart way to begin the day. But it can take too much time to prepare. Because they're already cooked, left-over mashed potatoes are a quick and easy way to make a nutritious breakfast.

For dinner last Sunday, we had a Caesar salad made with frisee instead of romaine and roast pork (porchetta) flavored with Italian parsley, garlic and onions. Garlic mashed potatoes and roasted whole tomatoes were the sides.  A plate of cut up cara cara oranges and a custard with crystallized ginger and orange juice finished the meal. All in all, dinner was very satisfying.

The next day, the refrigerator was the beneficiary of Sunday's dinner. Considering what was left-over, we were looking at a succession of meals we could have during the week.

Reheated, the porchetta could easily be enjoyed as an entrée or a hot sandwich. The roasted tomatoes would make a delicious pasta sauce. And the mashed potatoes....! They were so delicious the first time around.

Made from King Edward potatoes bought at the Santa Monica Farmers Market, the mashed potatoes were sweet and full of flavor. Certainly we could just reheat them to serve again with the porchetta but they would also be good for breakfast.

From my hippie days, I always save the potato skins when I make mashed potatoes because I add them to stocks. It occurred to me that they would also be good sauteed (to crisp up) and added to the mashed potatoes.

Some bacon would be good too.

Breakfast Mashed Potatoes with Crispy Potato Skins and Onions

Using a non-stick pan is the way to go with this dish. Just be sure to use the pan on a medium-low to medium flame to avoid health risks.

Serves 4

Time 15 minutes

Ingredients

1 cup skins, peeled from 6 large potatoes, julienned
2 cups mashed potatoes, King Edward, Sierra Gold or Yukon Gold potatoes
1 tablespoon sweet butter
1 medium onion, washed, peeled, root, skin and stem removed, roughly cut
1/4 cup Italian parsley, leaves only, washed, finely chopped
2 slices cooked, crisp bacon, cut into strips (optional)
Sea salt and pepper, to taste

Method

Melt the butter in a non-stick pan over a medium flame, saute the potato skins, onion and parsley until lightly browned, add the bacon (optional) and the mashed potatoes, mix together, season with sea salt and pepper and saute until potatoes are lightly browned on top and form a crust.

Serve with eggs, any style.

The Infinitely Variable Omelet

Omelets are a great main course. Perfect for breakfast but also satisfying as lunch, dinner or a snack.

Easy to make, infinitely variable, filling, healthy and affordable, they are warming and delicious.

Just about any ingredients that can be sauteed can be used as a filling. (Why saute the fillings? To eliminate excess water and caramelize the ingredients.)  I like mine with cheese, but that's a matter of personal choice.

For breakfast this morning, I made my wife a vegetable omelet with spinach and shiitake mushrooms while I had a bit of bacon in mine.

Bacon Omelet with Comte Cheese and Parsley

Use any kind of frying pan, but a nonstick pan makes everything easier and a nice crust forms on the outside of the omelet.

For a one-person omelet, use a 9" pan. An omelet for two requires a doubling of the recipe ingredients and a 12" pan.

Serves: 1

Time: 10 minutes

Ingredients

2 large or extra large eggs, farmers' market fresh

2 tablespoons milk, half and half or cream

2 teaspoons sweet (unsalted) butter

1 slice raw bacon, finely chopped

1/4 cup Italian parsley, finely chopped

2 tablespoons onion, roughly chopped

1/4 cup grated cheese (comte, cheddar, munster, or swiss)

Sea salt and pepper to taste

Method

Beat the eggs with the milk and set aside.

Heat the nonstick frying pan on a medium flame, melt 1 teaspoon butter and saute the bacon, parsley and onion until lightly browned. With a silicon or rubber spatula, remove the sauteed vegetables and reserve.

Return the pan to the flame. Melt the other teaspoon of butter, add the eggs, swirling them over the bottom of the pan. Season with sea salt and pepper. Sprinkle grated cheese on one half of the omelet. Spoon the sauteed vegetables over the cheese.

Let the eggs set and the cheese melt, about 2 minutes. Using the spatula, gently fold the "empty" side of the omelet onto the side that has the cheese and sauteed vegetables.

Slide onto a plate. Serve with toast or fresh fruit and a hot beverage.