Healthy Food for Two

By Ania Robertson

Fall is immunity building time

In November, with the fall harvest finished, nights are cool and the air is dry. Ayurveda recommends eating warm, cooked food at regular mealtimes. It will build fall immunity that is like a guardian angel that keeps a person healthy and resilient to many diseases. Foods rich in vitamin C and antioxidants, such broccoli and red bell peppers, enhance and boost our immune system. Ayurveda teachings advise you to keep your heat in by avoiding spicy foods in the fall, especially cayenne pepper and chilis. They will give you a kick of warmth as you eat them, but they dilate blood vessels in the skin, which could leave you vulnerable to catching a cold.

Broccoli-egg cutlets

2 cups small broccoli florets

2 hard-boiled eggs

1 raw egg

1/2 tablespoon ghee (clarified butter)

1 small yellow onion, finely chopped

dash of freshly ground nutmeg

3/4 teaspoon of freshly ground black pepper

1/8 teaspoon salt or to taste


2 medium red bell peppers, cored and cleaned

1 medium yellow onion, finely chopped

1 large clove of garlic, minced

1 tablespoon of sundried tomatoes in olive oil, julienne cut

3/4 tablespoon ghee

1/2 teaspoon of Provençal herbs

1/2 teaspoon of freshly ground pepper

1 teaspoon of salt or to taste

1/4 teaspoon of sweet paprika powder

1/2 teaspoon of fresh lemon juice

Steam peppers for 15 minutes and add broccoli. Steam for additional seven minutes or until desired tenderness. Sauté the small chopped onion in ghee till golden brown, cool off. Finely chop the broccoli and eggs. Mix them in a medium bowl, add onion. Season with nutmeg, salt and pepper. Add raw egg and mix well. Heat a medium-sized pan on medium heat. Spoon the mixture into the pan to make six cutlets, each one 1/4-inch thick. Sauté them for two minutes each or until golden brown, on each side.

Sauce: Sauté the medium onion in ghee till golden brown. Add garlic and herbs and sauté for about 15 seconds. In a blender, place the bell peppers, onion, tomatoes, black pepper, salt, paprika and lemon juice.

Blend till creamy. Serve over the cutlets.