BEETROOT, LENTIL & SUMAC SALAD

When the weather gets hotter and the days get longer, I like to get creative with salads, much to my husband's horror. Now, salad can be very boring and mundane if you just use the same ingredients every time, the token tomato, lettuce, cucumber and store bought dressing. However, if you get imaginative and add beans, lentils, eggs etc, your salad can turn into a main meal. Which is what I did the other afternoon. I highly recommend buying the spice sumac to flavour some of your salads. Sumac is a Middle Eastern spice that grows wild in the mid-east and Italy. It is purple in colour and has a sharp, sour lemon taste- don’t let this put you off though! It is superb in salads and is also used as a seasoning for meat. One teaspoon is all you need. If you are a vegan or do not eat eggs, substitute the hard boiled eggs for 1 ripe avocado. 

 INGREDIENTS

• 3 medium or 2 large beetroot, peeled, ends trimmed and cut in half or quarters to cook faster 
• 4 eggs, preferably free range
• 1 x 400g tin of brown lentils, rinsed and drained
• 1 large tomato, sliced into thin wedges
• 2 large handfuls of lettuce (I like to use mixed lettuce)
• 1 teaspoon ground sumac
• 80g reduced-fat feta, crumbled
• Optional- if not using eggs, 1 ripe avocado, roughly chopped 

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius and wrap the beetroot halves in foil. Cook for 25-30 minutes or until beetroot is tender (that is, you can slice the beetroot with a knife easily). Remove from oven and leave to cool for 5 minutes, then remove the foil and slice beetroot into thin wedges. 

2. Meanwhile, bring a small saucepan of water with the eggs to the boil, covered. Once boiled continue to cook for 5 minutes, then turn off the stove and rinse the eggs under cold water. Let them sit in the cold water for a few minutes, as this will stop them from cooking further and cool them down so they can be peeled. 

3. Prepare the lentils, tomato, lettuce, sumac, feta and avocado if using in a medium to large bowl. Toss well. 

4. Peel the eggs and cut into halves or quarters and place on top of the salad. Serve hot or cold.  

Serves / 4
Total Preparation & Total Cooking time / around 40 minutes (including roasting the beetroot)

x Emily 

RUSTIC SCRAMBLED EGGS

Here's a no-fuss breakfast recipe for those mornings when oats or toast just won't cut it. I love eating eggs for breakfast, as I get an instant protein hit. I often eat them with a slice of lean ham and baby spinach instead of bread, however you can add 1 piece of wholemeal, multigrain or rye toast to your serving. This is a very simple recipe that can be altered to suit what you have in your fridge/pantry. 

INGREDIENTS

• 4 eggs, preferably free-range, lightly beaten
• 2 tablespoons fresh basil, finely chopped, plus a few extra leaves to serve 
• 1/2 teaspoon of smoked paprika 
• 1/3 cup reduced-fat cows milk, (if dairy intolerant substitute for soy, lactose-free or almond or oat milk with added calcium)
• 1/2 red or green capsicum, seeded and finely chopped
• 1 garlic clove, finely diced
• 1/2 a small red onion, finely chopped
• 1 teaspoon extra virgin olive oil 
• pinch of sea salt & ground black pepper, if desired
• Optional - either add a thin slice or 2 of lean ham and a handful of baby spinach or 1 piece of wholemeal, multigrain or rye toast per serving

COOKING 

1. Whisk the eggs, basil, paprika and milk in a medium bowl until well combined. 

2. Heat a medium to large frying on medium heat and add olive oil, swirling to coat. Add the capsicum, garlic and red onion and cook, stirring, for around 2-3 minutes or until the onion is soft.  Add the eggs and stir gently until the eggs are just set and 'scrambled'. 

3. Serve half of the cooked eggs on top of ham & spinach or toast with a few basil leaves scattered on top, if desired. 

Serves / 2 
Total Preparation time / max 10 minutes 
Total Cooking time / maximum 7 minutes 

x Emily 

BAKED EGGS with RATATOUILLE

If you are not a fan of eggs, you can make this ratatouille without the eggs and just the vegetables. I used oregano and chilli flakes to add some pizazz and spice, however you could use any seasoning you have on hand, such as fresh or dried basil, mixed herbs, smoked paprika, ground cumin, coriander etc. This is a wonderful recipe for people who want to forgo meat for a night, as the eggs and all the vegetables are packed with protein, fibre and nutrients.

INGREDIENTS

• 1 tablespoon rice bran oil, plus extra to spray 
• 2 garlic cloves, finely chopped 
• 1 medium red or brown onion, finely chopped
• 1 large green capsicum (300g), roughly chopped
• 1 large green capsicum, (300g), roughly chopped
• 2 medium zucchini (350g), roughly chopped
• 1 large or two small carrots (180g), roughly chopped
• 2 cups passata (Italian tomato cooking sauce) or alternatively you could use 2 cups roughly chopped tomatoes 
• 1 tablespoon fresh or dried oregano
• 1/2-1 teaspoon chilli flakes 
• 4 eggs, preferably free-range 

COOKING 

1. Heat 1 tablespoon rice bran oil in a large, heavy-based frying pan over medium heat. Add the onion and garlic and cook, stirring for 2-3 minutes or until the onion is soft. Add the capsicums, zucchini and carrot and cook, stirring occasionally for 5 minutes. Pour in the passata (or tomatoes), oregano, chilli flakes and if using sea salt & ground black pepper and lower to a simmer, covered. Cook, stirring occasionally, for around 10 minutes or until the vegetables are tender and the sauce thickens slightly. 

2. Meanwhile, preheat a fan-forced oven to 180 degrees celsius. Lightly spray an overproof tin/dish with oil. When the ratatouille has thickened, remove from the stove and pour into the prepared tin. Make 4 large indents in the ratatouille and carefully crack one egg into each. Bake for 20 minutes or until egg whites have set and yolks are cooked to your specification. Serve alone or with a slice of wholemeal, multigrain or gluten-free toasted bread. 

Serves / 4 (without bread) 6 (with bread)  

Total Preparation time / 20 minutes (a few more if chopping tomatoes)

Total Cooking time / 40 minutes

x Emily 

OKONOMIYAKI - JAPANESE OMELETTE

This is easily the tastiest omelette I had ever made and the meal that I make most frequently in my kitchen. It is a great go to dish as you just stir all the ingredients together and c00k on the stove. I usually use whatever vegetables I have in the house, such as red cabbage, wombok, leek, grated zucchini, mushrooms, etc. The recipe below is very simple and is the one I have been using for the past several weeks. It's hard to eat this omelette without the kewpie mayonnaise so if you want to use some, use sparingly! I prefer this mayonnaise to kecap manis or Okonomiyaki sauce, as these sauces contain a lot of sugar. 

INGREDIENTS 

• 8 eggs, preferably free range
• 3/4 cup plain flour (I use gluten free) 
• 1 1/2 cups water
• 1 potato (300g), finely grated
• 1 large carrot, finely grated
• 1/4 cup of fresh herbs, roughly chopped, such as chives, coriander, basil, mint or a combination of a few 
• 2 spring onions, finely chopped 
• ground black pepper 
• 2 teaspoons rice bran oil
• Optional- Japanese Kewpie mayonnaise to serve (available in the asian food section in most supermarkets)

COOKING 

1. Beat together the eggs, then add the flour, water and grated potato. The consistency of the batter must be similar to that of pancake mixture. If need be, add more flour and/or water to achieve this. 

2. Add the carrot, herbs, spring onions and pepper to the batter and stir well to combine. 

3. Heat a medium non-stick frying pan on medium heat and add . Pour one quarter of the batter into the pan (this should cover most of the base of the pan). Cook for around 3-4 minutes each side. If it is too difficult to flip the entire omelette, break it into half. Continue this process until no batter remains. 

4. To serve- drizzle a small amount of kewpie mayonnaise over each omelette. (You can use as much or as little of these condiments as you wish. I find that a little goes a long way!). 

Serves / 4 / 1 omelette per person
Total Preparation time / 15 minutes 
Total Cooking time / under 20 minutes 

x Emily 

VEGETABLE & TURKEY BAKED CASSEROLE

This recipe is loosely adapted from the Breakfast Casserole recipe in the 'I Quit Sugar' cookbook by Sarah Wilson. Whilst I could happily consume this casserole for breakfast, it only saw lunch and dinner at my house. I love this recipe because it is so easy; I just stuck it in the oven for 45 minutes and went for a run whilst it was baking. There are a fair few ingredients in this casserole, however I encourage you to substitute the ingredients that you do not have available to you in your kitchen for ones you have on hand. For example, if you do not have turkey fillets, use chicken breast instead. If you do not have fresh chives or spring onions, use what you do have on hand, such as fresh parsley or even dried herbs will work. Regular potato will work in place of sweet potato and zucchini can be substituted for carrot. If you are not lactose-free like myself, add some real cheese on top! 

Ingredients

• 500g sweet potato, peeled & grated
• 250g zucchini, cut into small cubes
• 1 broccoli head, cut into small florets & stalk roughly chopped
• 500g turkey fillet, cut into small even pieces 
• 3 spring onions, finely chopped
• 3 tablespoons fresh chives, finely chopped
• 2 teaspoons mustard powder
• a generous pinch of salt & pepper
• coconut oil spray 
• 10 eggs, preferably free-range 
• Optional- small handful of grated lactose-free or other cheese

Cooking 

1. Preheat a fan-force oven to 190 degrees celsius and lightly grease a ceramic or glass baking dish with coconut oil spray.

2. Spray a medium frying pan with coconut oil and heat over medium heat. Add the turkey to the pan and just cook until white / par cooked.  

3. Combine all the ingredients except for the oil, eggs and cheese in a large bowl and mix well. 

4. Whisk the eggs and 1/3 cup of water in a separate bowl or jug. 

5. Place the combined ingredients into the prepared dish, taking care to spread out the vegetables evenly. Carefully pour the egg mixture on top of the vegetables until covered. Sprinkle the cheese on top if using. 

6. Bake in the oven for 45 minutes. Let the casserole stand for 5 minutes so that it sets before you start serving. 

Serves / 4 

Total Preparation time / 

Total Cooking time / 60 minutes (including cooling time)

x Emily 

FOODS TO FILL UP ON for a LONGER, HEALTHIER LIFE

An email in my inbox caught my eye earlier this morning; USA Men's Health pick of the 10 top foods to live a longer life. Below are my favourites out of the 10 and are foods that I think we are quite capable of incorporating into our daily diet. These superfoods truly do have super powers; they can fight diseases, lower cholesterol and blood sugar and boost your metabolism. 

Almonds are the chosen nut, as around 28 grams (1 ounce) of almonds will supply your body with almost 9 grams of heart-healthy oleic acid. Peanuts, walnuts and cashews unfortunately do not stack up in this department. Almonds contain monounsaturated fat in the form of oleic acid, which is proven to improve memory (many studies on rats being feed oleic acid has confirmed this). Snacking on almonds also make you feel fuller for longer, as a quarter of the calories in almonds come from protein and fibre. 

Capsicum. Who can go past these brightly coloured red, yellow, orange and green vegetables? These colours are not just for show; they are the result of concentrated carotenoids, organic pigments found in plants and vegetables which have a bucketload of benefits. These include a decreased risk of many types of cancer, increased immune function, protection against sun damage and a heightened communication between body cells. People who consume food containing carotenoids regularly also have a substantially lower mortality from several chronic illnesses. Fun fact - these carotenoids are what give carrots, grapefruit and tomatoes their vivid hues. The cousin of capsicum, chilli, is also loaded with carotenoids as well as vitamin C. Chilli has the added benefit of containing capsaicins, a type of natural chemical that boosts metabolism, battles headaches and reduces arthritis pain. 

Eggs are not everyone's cup of tea and I can understand that. However, if you don't mind these little babies I'd read on. Eggs contain only 72 calories and are filled with 6.3 grams of protein and essential nutrients. Many surveys and studies have been conducted concerning eggs, with overwhelming results. A study that was published in the International Journal of Obesity revealed that people who swapped carbohydrates for eggs at breakfast lost weight 65% quicker than people who stuck to toast and cereal. Studies in Michigan demonstrated that frequent egg eaters had much vitamins and minerals in their diets than non or irregular egg eaters. Surveys of over 25,000 people found that egg eaters were half as likely to be lacking in vitamin B12, 35 % less likely to be insufficient in vitamin E and 24% less likely to be deficient in vitamin A. And here's some data to blow the common argument that the yolk of eggs contains too much cholesterol out of the water. Participants who ate four eggs a week had substantially lower cholesterol levels than people who ate fewer than one. 

Avocados. They so often get portrayed as full of fat and therefore become a food to avoid. The truth is this; more than half of the calories in avocados come from one of the world's most healthiest fats, monounsaturates. These fats are different from saturated fats, as they contain one double-bonded carbon atom. I know that this slight difference seems minuscule, however this individuality at the molecular level results a much healthier food. Monounsaturated fats have been proven to lower the number of triglycerides (other types of fat) in your blood stream as well as improving your cholesterol profile, which in turn can potentially decrease the risk of stroke and heart disease. Concerned about weight gain from eating avocados? There is no proven link between monounsaturated fats and body fat, so go ahead and enjoy this creamy green fruit. 

Grapefruit is a food that I wanted to include on my condensed list, as I did not know much about it before reading this article. To be honest I'm not even sure if I have ever tasted a grapefruit, however North America seems to have been preaching its health benefits for years. Here's why; this fruit is packed with lycopene, a cancer-preventing antioxidant (also found in tomatoes). In a study of 100 obese participants conducted in California, those who consumed half a grapefruit with each meal lost an average of 1.63 kilograms (3.6 pounds) over 12 weeks, with some participants losing as much as 4.54 kilograms (10 pounds). In comparison, the study's control group lost only 0.23 kilograms (1/2 a pound). In addition, grapefruit can reduce insulin levels, which was proven by the participants' increased ability to metabolise sugar. If you cannot face eating a grapefruit by itself, try to incorporate it into a green juice or into a salad packed with many other ingredients. 

Off to do my weekly shopping now and I can tell you I'll be purchasing a grapefruit or two! 

x Emily 

BAKED EGGS WITH RATATOUILLE

I went a little egg-crazy last week and tried to incorporate it into several of our meals. Suffice to say that Chris and I are a little over egg this week and the mere sight of the egg carton in my fridge is making me a little nauseous. I hope this feeling passes quickly, as I am used to eating hard-boiled eggs on a daily basis. If you are not a fan of eggs, you can make this ratatouille without the eggs and just the vegetables. I used oregano and chilli flakes to add some pizazz and spice, however you could use any seasoning you have on hand, such as dried basil, mixed herbs, smoked paprika, ground cumin, coriander etc. This is a wonderful recipe for people who want to forgo meat for a night, as the eggs and all the vegetables are packed with protein, fibre and nutrients.

INGREDIENTS

• 1 small green capsicum, roughly chopped
• 1 small green capsicum, roughly chopped
• 1 medium carrot, roughly chopped
• 1/2 a small red onion, finely chopped
• 1/2 a small brown onion, finely chopped
• 2 medium zucchini, roughly chopped
• 2 cups passata (Italian tomato cooking sauce) or alternatively you could use 2 cups roughly chopped tomatoes 
• 4 eggs, preferably free-range 
• 1 teaspoon dried oregano
• 1/2 teaspoon chilli flakes 
• 2 garlic cloves, finely chopped 
• coconut oil
• Optional- 1 tablespoon of fresh parsley, roughly chopped

COOKING 

1. Heat 1 tablespoon coconut oil in a large, heavy-based frying pan over medium heat. Add onions and garlic and cook, stirring for 2-3 minutes or until onion is soft. Add capsicums, zucchini and carrot and cook, stirring occasionally for 5 minutes. Pour in passata (or tomatoes), oregano, chilli flakes and sea salt & pepper and lower to a simmer. Cook, stirring occasionally, for 13-15 minutes or until vegetables are tender and sauce thickens slightly. 

2. Meanwhile, preheat a fan-forced oven to 180 degrees celsius (200 degrees for non fan-forced). Lightly grease a 1 litre overproof tin/dish with coconut oil. When ratatouille has thickened, remove from stove and pour into prepared tin. Make 4 large indents in the ratatouille and carefully crack one egg into each. Bake for 18 minutes or until egg whites have set and yolks are cooked to your specification. Sprinkle with fresh parsley if you desire. Serve alone or with toasted bread. 

Serves / 4 - 6 

Total Preparation time / 15 minutes (18 if chopping tomatoes)

Total Cooking time / 45 minutes

x E

HAM & VEGETABLE EGG CUPS

I was a bit skeptical of making this recipe at first, as the sheer amount of eggs (12) seems a little confronting. A version of these egg cups caught my eye in the September edition of ‘Recipes’ as the egg yolks seemed to be staring up at me. I decided to give it a go. You can add any filling you like to these ham and egg cups, such as ricotta, feta, red onion, green onion, parsley, capsicum…I opted for less cheese and more vegetables and herbs. The great thing about this recipe is that you put these little babies in the oven and your job is done- you just wait for the eggs to set and voila. Also transferring the egg cups from the muffin tin to a serving plate is much easier than I anticipated; every egg cup made it unscathed. To be totally honest, I only got one bite out of these egg ups as my boyfriend eat them all within the space of 24 hours! But I can vouch for the fact that that one bite was superb – packed with flavour, super cute and the egg taste was not overwhelming at all. I’m actually off to make them again right now. 

INGREDIENTS

• 100g baby spinach leaves
• 1 teaspoon onion flakes
• 2-3 tablespoons fresh basil or chives, finely chopped
• 1 large tomato, finely chopped
• 250g gluten-free ham
• 12 free range eggs
• 60g mozzarella, grated or cut into even cubes (to avoid dairy use buffalo mozzarella with no cow's milk)

COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius. Lightly grease a 12-hole muffin tray with oil (I used coconut oil). Put spinach in a heatproof bowl and cover with boiling hot water. Rinse under cold water and drain well. Finely chop spinach and add to a bowl with tomato, onion flakes, basil/chives, mozzarella and a pinch of sea salt. 

2. Place 2 slices of ham into each prepared muffin hole, overlapping the ham slightly. Divide the spinach mixture evenly between with holes. Gently crack an egg over each individual muffin hole. Bake in the oven for 12 minutes or until egg is set and yolks are cooked to your liking. Stand for 10 minutes, then gently remove to a serving plate. Serve warm. 

Makes  / 12

Total Preparation time / 20 minutes 

Total Cooking time / 12 minutes (plus 10 minutes to stand)

x E

HUEVOS RACHEROS

I’m in a Texan state of mind after receiving my Feast SBS Food magazine last night. First thing on the menu- Vegetarian, gluten & dairy-free Huevos Rancheros-which is actually a breakfast dish, which can be served with rice, beans, cheese, avocado, salsa and eggs. This is a rather light meal if you only eat 1 tortilla and is therefore perfect for dinner. This is definitely the healthiest option on the Texan menu, alongside Double-crust cherry pie, Chocolate cream pie, Chicken fried steak and Biscuits with pulled brisket and milk gravy. You got to love Southern comfort!

INGREDIENTS

• 1 small ripe avocado, roughly chopped
• 4 gluten-free tortillas 
• 8 fried eggs (with a small amount of coconut oil)
• dairy free cheese to serve, such as sheep's cheese or goat's cheese

Spicy tomato sauce

• 1 tablespoon coconut oil
• 1/3 cup gluten-free salsa
• 1/2 teaspoon chilli flakes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon lime juice
• 1/2 red onion, finely chopped
• 4 garlic cloves, finely chopped
• 4 tomatoes, finely chopped

COOKING 

1. Heat oil in a small saucepan over medium heat. Add garlic and onion and cook for 4-5 minutes or until onion is soft. Add tomatoes, spices, chilli, lime juice and salsa and cook for 10 minutes, stirring occasionally. Remove from heat and season with sea salt & pepper. 

2. Meanwhile, preheat fan-forced oven to 200 degrees celsius. Line a baking tray with baking paper and place tortillas on top. Cook in the oven for 4-5 minutes or until slightly baked. 

3. To serve, place 2 fried eggs on each tortilla, top with a generous amount of tomato sauce and drizzle cheese and avocado over the top. Serve warm. 

Serves / 4 

Total Preparation time / 15 minutes (including cooking fried eggs)

Total Cooking time / 18 minutes 

x E