You should start the day off with a protein-based breakfast. Many of us don’t, opting for toast, a bagel or a bowl of Corn Flakes. Yet, you can have a better-for-you breakfast of scrambled eggs, without turning on the stove.

For a quick and easy breakfast in less than 3 minutes, try this microwave egg scramble from the American Egg Board, IncredibleEgg.org.

Just toss the ingredients into a mug! Prep time is 1 minute, cook time is 2 minutes. You can even prepare the mixture the night before, cutting your morning time to

To blend the ingredients, you’ll need a mini whisk or an Aerolatte or other milk frother. However, in a pinch, a fork will do.
 
 
RECIPE: MICROWAVED MUG SCRAMBLED EGGS

Ingredients Per Serving

1. COAT a 12-ounce, microwave-safe coffee mug with cooking spray. Add the eggs, milk, herbs and salt and pepper to taste; beat or whisk until blended.

2. MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer. Note: Microwave ovens vary. Cooking times may need to be adjusted.

3. TOP with cheese and/or salsa; season with salt and pepper.
  

We over-kaled last year. We couldn’t escape it: It seemed as if every restaurant entrée we ordered came with kale. We made too many kale chips as “better for you” snacks.

Now we’re on a kale moratorium, and were happy to discover that you can also make chips from kale’s cruciferous cousin, cabbage. The recipe is from our favorite gourmet grocer, Good Eggs in San Francisco.

RECIPE: CABBAGE CHIPS

Ingredients

 
Preparation

1. PREHEAT the oven to 225°F. Line two baking sheets with wire racks; parchment is fine if you don’t have racks.

2. CUT the cabbage into quarters and discard the tough outermost leaves. Carefully remove the innermost leaves and spread them on the baking sheets/racks in a single layer.

3. DRIZZLE or brush the leaves lightly with olive oil and use a brush (or your fingers) to spread the oil over the front and back of each leaf.

4. BAKE for about 90 minutes, until the cabbage is crispy and golden brown. Remove from the oven and season with salt and chile flakes. Eat immediately or store in the fridge in an airtight container.

5. MAKE the optional yogurt dip. Blend nonfat Greek yogurt with dill, optional minced garlic and salt to taste. Or, substitute curry powder for the dill.

Cabbage is the new kale chip. It’s one of the lowest-priced fresh vegetables. Photos courtesy Good Eggs.

Your healthcare providers want you to eat more cruciferous veggies.

Cruciferous vegetables—also known as brassicas—are superfoods that comprise the Brassicaceae family of vegetables. These nutritional powerhouses are also packed with cancer-fighting* phytonutrients, powerful antioxidants.

The family includes arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, kohlrabi, mizuna, mustard greens, radish, rapeseed/canola, rapini (broccoli rabe), rutabaga, tatsoi and turnips.

Eat up: They’re low in calories and high in fiber, vitamins and minerals. Consume them raw or lightly steamed to get the maximum amount of antioxidants. Just don’t overcook them! You can eat overcooked carrots or potatoes; overcooked broccoli and Brussels sprouts are not so pleasant.

“Cruciferous” derives from cruciferae, New Latin for “cross-bearing.” It is so named because the flowers of these vegetables consist of four petals in the shape of a cross.

Here’s a book you may enjoy: Brassicas: Cooking the World’s Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More.
 
*Studies have shown the ability of cruciferous vegetables to stop the growth of cancer cells in the breast, cervix, colon, uterus, liver, lung and prostate.
  

Top photo: the Just Mayo line. Second photo: Crab cake with Chipotle Just Mayo. Third photo: Sriracha Just Mayo with fries. Photos courtesy Just Mayo. Bottom photo: Grilled Mexican corn (elote) with Original Just Mayo. Photos courtesy Hampton Creek.

The San Francisco start-up focuses on foods with plant-based egg alternatives. Its first two products are Just Mayo and Just Cookie Dough, with Just Dressing, Just Pancake Mix and an eggless, plant-based scramble on the horizon.

The full-fat mayonnaise alternative is made from expeller-pressed canola oil so for starters, they’re cholesterol free, allergy friendly and more sustainable (no animals to pollute the environment). The ingredients are non-GMO.

The line is vegan, but you won’t find that designation promoted on the current product label. Rather, it’s marketed as healthier, better tasting and more sustainable for the planet.

The brand did such a good job of attracting attention that Unilever, the parent company of mayo megabrand Hellmann’s, filed a lawsuit against Hampton Creek in 2014, since government specifications dictate that mayonnaise is made with eggs. The FDA was tipped off, as well.

Last month, it was reported that the issues have been resolved, by changing the product label. The new label describes the product as egg-free and non-GMO, and explains that “Just” in the product name means means “guided by reason, justice and fairness.” The brand will not claim to be cholesterol-free or heart-healthy. Here’s a report of the FDA’s decision.

The new label is not yet out, but we’re guessing the image of a whole egg will be removed, too.
 
JUST MAYO’S FOUR FLAVORS

Just Mayo is made in four flavors: Original, Chipotle, Garlic and Sriracha. The flavored varieties especially add zing.

So what are the ingredients?

Canola oil, water, white vinegar and 2% or less of organic sugar, salt, pea protein, spices, modified food starch, lemon juice concentrate, fruit and vegetable juice for color) and calcium disodium EDTA to preserve freshness.

If you have a sharp eye you’ve noticed the substitution: pea protein, a relatively new ingredient that is used as an alternative to whey protein in cheeses and yogurt. Made from a specific variety of the Canadian yellow pea, it has a neutral taste.

And speaking of taste: In our blind taste test, about half of the testers preferred Original Just Mayo to Hellmann’s Real Mayonnaise.
 
USES

Just Mayo can be used as a substitute for mayonnaise anywhere. For example:

In addition to the environmental benefit (no animal pollution), we feel better about egg-free products. Much as we love eggs, most sold in the U.S. are laid by hens raised in cruel conditions. About 88% are housed in tiny battery cages.

Just Mayo is available at grocery stores nationwide, including Costco, Safeway, Walmart and Whole Foods Market. You can also use the website store locator. The product is available in 8 ounce (SRP $3.99) and 16 ounce (SRP $4.49) bottles.
 
AT THE END OF THE DAY…

While we enjoyed Just Mayo enough to make it a Top Pick, we’ll stick with our personal favorite (and eggy) mayonnaise, Lemonaise from The Ojai Cook (here’s our review).

We love the added nuance of a flavored mayonnaise, and Lemonaise is made in Original, Light, Cha Cha Chipotle, Fire And Spice (tomato, cayenne, cumin) Garlic Herb (basil and tarragon), Green Dragon (mustard, cilantro, wasabi) and Latin (chiles, lime, cumin).
 
  

Here’s our final installment of seasonal fruits and vegetables. We began this series with spring produce, then summer produce, then fall produce.

With the winter season, our “year of produce” is complete. But don’t think of winter produce as bleak and limited. It’s time to revel in different types of citrus, try new fruits and winter squash varieties, and take a look at recipes for items you rarely buy: cherimoya and chestnuts, cardoons and collards.

Then, look online for interesting ways to prepare them.

If your main food market doesn’t have some of the more specialized items, check international markets that focus on Chinese, Indian, Latin American and other specialties. You can also check online purveyors like Melissas.com.

The list was created by the Produce for Better Health Foundation. Take a look at their website, FruitsAndVeggiesMoreMatters.org, for tips on better meal planning with fresh produce.

A final tip: Know where your produce comes from. While some imported produce is excellent, others are picked too early and have a long ocean voyage. If you buy something that’s lacking flavor, speak with the produce manager and get recommendations.

WINTER FRUITS

When was the last time you had a persimmon? Persimmons can be eaten as hand fruit, made into tarts and sorbet, baked into muffins, sliced into salads, turned into mousse and more. Photo courtesy Foods From Spain.

WINTER VEGETABLES

 
DON’T OVERLOOK FARMERS MARKETS

Farmers markets are our go-to place for something different. If you don’t see what you’re looking for, ask the farmers if they know where you might find it, or to suggest other items in the market that you shouldn’t pass up.

You can search the National Farmers Market Directory for locations near you.

Cacio e Pepe, “Cheese and Pepper,” is a Roman dish from central Italy. Cacio is a dialect word for a sheep’s milk cheese (like Pecorino Romano), and pepe refers to black pepper.

The recipe is that simple: long, thin spaghetti*, grated Pecorino Romano cheese, and freshly-ground pepper.

The only other ingredient in the dish is a bit of olive oil to bind the ingredients. It whips up very quickly when you don’t have time or energy to make a more elaborate recipe.
 
 
SUBSTITUTES

If you don’t have the ingredients in the classic recipe—or prefer others—here’s what we would substitute:

 
RECIPE: CACIO E PEPE

In this recipe from Good Eggs, the Pecorino Romano cheese is blended with some Parmigiano-Reggiano for more depth of flavor.

Since so much of the flavor is from the cheeses, buy good ones!

Ingredients

[1] Cacio e Pepe, a classic Roman pasta dish (photo © Good Eggs).

[2] Pecorino Romano cheese from Fulvi, the only company still making the cheese in greater Rome (photo © Pastoral Artisan).

*Long, thin spaghetti has different names in different regions of Italy; for example, capellini, fedelini, spaghetti alla chitarra and tonnarelli. In the U.S., you’re most likely to find spaghettini, vermicelli and of course, spaghetti. The widths of all of these strands vary, but not in a significant way to impact the recipe.
__________
 
Preparation

1. FILL a large pot with water about 3/4 full. Add 1/4 cup of salt and taste the brine. The rule of thumb is that the cooking water should be as salty as ocean water. Add up to an additional 1/4 cup salt as desired—but don’t over-salt, since the cheese is very salty. Cover the pot and bring it to a rolling boil over high heat. Meanwhile…

2. GRATE the cheese into the bottom of a large bowl. This will be the bowl in which you’ll toss and serve the pasta, so choose accordingly. When the cheese is grated, add about 10 grinds of fresh black pepper to the bottom of the bowl and set aside.

3. REDUCE the heat and add the pasta to the boiling water. Fresh pasta will take about 3-5 minutes to cook, while dried spaghetti will 10-12 minutes, per package directions. When the pasta is at the right state of al dente, dip a mug into the pot to reserve a bit of the pasta cooking water; then strain the pasta in a colander. (Why do cooks reserve some of the pasta cooking water for blending? The heat melts the cheese, while the starches in the water help to bind the cheese and pepper to the pasta.)

4. ADD the strained pasta to the bowl, along with a splash of the pasta water and a drizzle of olive oil. Use a large fork or soft tongs to toss the pasta, pepper and cheese. (We love our silicone pasta tongs). When the spaghetti is well coated, taste it and adjust the cheese and pepper levels as desired. If the texture is a little dry, add another splash of pasta water or a bit more olive oil. Serve immediately.
 

Pecorino Romano is a hard, salty, full-flavored Italian cheese made from sheep’s milk (pecora is the Italian word for sheep). An ancient cheese, Pecorino Romano was a dietary staple for the Roman legionaries. Today’s Pecorino Romano is made from the same recipe, albeit with pasteurized milk.

The method of production of the cheese was first described by Latin writers like Pliny the Elder, some 2,000 years ago. It was made in Roman countryside until 1884, when a city council ruling over cheese salting in shops caused producers to move to the island of Sardinia.

One brand, Fulvi, is still made in the countryside outside of Rome. It is known as genuine Pecorino Romano. Like Parmigiano-Reggiano, Pecorino Romano is made in very large wheels, typically 65 pounds in weight.

Today, the designation “Pecorino Romano” is protected under the laws of the European Union. [Source]

Pecorino Romano is often used in highly flavored pasta sauces, particularly those of Roman origin such as Bucatini all’Amatriciana and Spaghetti Alla Carbonara.

There are two other well-known pecorino cheeses, which are less salty and eaten as table cheese or in sandwiches. Don’t confuse them with Pecorino Romano:

 
And beware of “Romano” cheese sold in the U.S. This is a mild, domestic cow’s milk cheese, bland and not right for this recipe. If you can’t find Pecorino Romano, the best bet is to substitute Asiago or Parmesan.