Cooking on the Lite Side
by Chef Nick Cavataio

 What a perfect time to do some spring cleaning in our kitchen, pantry, and menus, to take a fresh look at our food plan and breathe new life into our way of eating. Below are key areas for making spring a time to rejuvenate yourself with the freshest foods of this life-renewing season. 

Eat Green
 Collard greens, spinach, romaine lettuce, Swiss chard are some of the most commonly eaten spring vegetables. Why not make these greens a focus of your spring meal plan and enjoy the vitality of something green at every meal? 

Eat Light
 Light is the key to spring cuisine: lightly cooked, lightly sauteéd, lightly processed, lighter in calories, and leaner in terms of fat. 

 Avoid eating when you aren't hungry, and lighten the load on your digestive system. Get out in the fresh air for a brisk walk when you're not really hungry but feeling tempted to snack. Enjoy the satisfaction of meals that energize rather than weigh you down! 

Eat Young
 Be adventurous and try something new. Pretend you're starting out in the kitchen with new preparation techniques like our Healthy Sauté. The feeling of a fresh start also makes great sense if you are setting out on a spring weight loss program or if you're just after a renewed sense of vitality in your life. 

 To add great flavor and nutrition to your spring menu, try our top 10 picks for springtime foods that will leave you feeling refreshed, renewed and revitalized:  Asparagus, Apricots, Green Peas, Spinach, Romaine Lettuce, Green Beans, Collard Greens, Avocados, Swiss Chard, Basil.

Breakfast Bagel
 Try this healthy version of an egg sandwich. Not only is the egg cooked in a healthy way, the tomato and arugula add extra healthy benefits along with a wonderful combination of flavors.
   
2 whole wheat bagels
4 large free-range chicken eggs
1 tsp apple cider vinegar, or any light vinegar
1 large tomato, sliced
1 bunch arugula
2 TBS extra virgin olive oil
2 medium cloves garlic, pressed
salt and black pepper to taste


 Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs. 

 While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.

 Garnish bagel with arugula and sliced tomato.

 To poach eggs crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.  Serves 4

Tip of the Month:
 Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up on your bagel.

I'd like to hear from you. Send comments, questions or favorite recipes to nfc@stny.rr.com or  Chef Nick, P.O. Box 275, Owego, NY 13827. For a copy of my cookbook, go to  conqueringhealthierrecipes.com.