Mixed Veg + Feta Frittata

Inspired by the awesome Dr Rupy Aujla who I look up to very much for his knowledge and foodie ideas! I’ve recreated my own version of his tasty frittata with a different flavour spin/core ingredients. I love making this as one big dish to then split up into portions and enjoy throughout the week for breakfast or lunch, or perfect to delve into with family and friends for a laid-back weekend breakfast.

Delicious paired with some mixed salad/rice at lunchtime or a slice of toast at breakkie, drizzled with a little olive oil – or by all means devour it simply as it is, it’s super filling due to the ratio of protein and healthy fats.

With subtle French influences, the flavour is pretty damn tasty if I say so myself. The hit of feta cheese at the end though – that does make it pretty special! Below is how to make it. Just chuck everything in and you’re good to go… *limited washing up – bonus!

Ingredients (serves 4-5):

7 large eggs + 1/3 cup egg whites (about 80ml)

3 echalion shallots, chopped finely, or 1/2 white onion.

2 tsp butter

4 thick purple sprouting broccoli trees (or a big handful of regular broccoli florets), cut into cubes

1 whole medium courgette, cut into cubes

1 large handful of button mushrooms, roughly chopped

50g feta cheese

2 tsp dried rosemary

1/4 cup frozen peas

Method:

In a large non-stick pan, melt 1 tsp of butter and add the shallots and chopped broccoli. Set on a medium heat and cook for 3-4 mins to soften slightly and for the flavours to release

Tip in the mushrooms, courgette and frozen peas then sprinkle over the rosemary – stir everything together and continue to cook for another couple of minutes

While the veggies are gently cooking, in a separate bowl crack in the eggs and egg whites, whisking until evenly combined

Add the remaining tsp of butter into the veg and pour the eggs over the top, pooling evenly through the mixture. Put the lid on the pan and cook on low-medium heat for 8-10 mins

Take off the lid, shake over some cracked black pepper and crumble over the feta cheese (the top will still be undercooked!). Place the pan under the grill for 5 minutes until the feta has melted slightly and the surface of the frittata has ‘set’

Let cool, then cut into portions and enjoy!

 

Smokey Butternut + Black Bean One Pot

It’s that time of the week again! Here’s the 2nd recipe from my mini batch-cook series: Smokey Butternut + Black Bean One Pot. Vegan, gluten free, delicious and rammed with goodness.

Black beans are one of my favourite legumes – they’re rich in protein and fibre, helping to feed your friendly gut bacteria and keep you well satiated. With the additional ingredients I’ve chosen to combine the black beans with, this is a real nutrient-dense power meal! Lots of colours and complementing spices for a flavour-packed Mexican vibe dish.

This recipe will make 3/4 meals if you wish to make it as part of your food prep. Or feed a group of you for supper! I like to add fresh salad or veggies and some whole-grains too, boosting the complex carbohydrate and protein content a little further if I’m likely to need more fuel. Avocado is also delicious as a side to this dish but is best sliced fresh just before eating to prevent it from oxidizing.

Ingredients:

400g butternut squash cut into small cubes

1x 400g can of black beans, drained

1x 400g tinned chopped tomatoes

1 tsp ground cumin

1 heaped tsp ground turmeric

1/2 tsp smoked paprika

1/2 – 1 tsp hot chilli flakes

1 tbsp olive oil

1 large red onion diced (or 1 small + 2 eschalion shallots)

2 garlic cloves

1 tsp balsamic vinegar

sea salt + black pepper to season

Method:

Drizzle the olive oil into a deep sauté pan and gently heat through

Add the diced onion/shallots and garlic and let sweat for a few minutes

Add in the butternut squash and spices and mix until very fragrant and the squash is well coated, a couple of minutes or so.

Empty the can of tomatoes into the pan and 1 tsp balsamic vinegar, turn the pan to a medium-low heat and simmer for 12-15 minutes.

Drain the black beans and rinse thoroughly, add these to the mixture, season with a little S+P, then continue to cook for another 10 minutes with the lid on (the butternut squash should be soft enough to cut through, but not too mushy!) *if the overall texture becomes a little too thick, add 1-2 tbsp of water to loosen.

If you’re making this as part of your food prep, store in tight, tuppawear containers and it’ll last you through the week (pair with rice + salad if you wish) or perhaps portion out sections to have as a side dish with some fish or meat.

I hope you enjoy this, remember to tag me in your photos if you make it, I love to see your creations!

Lean Turkey + Herb Meatballs

I made these meatballs recently when I hosted a meal with friends. Stuffed with flavourful ingredients, these are tasty, straight forward and filling.

You could make these as part of your food prep for the week ahead for your protein source – they’re so easy to throw together and a nice change to your standard perhaps? Mix into a tasty sauce, or have plain with mixed veg/rice and you’re set!

Turkey contains a decent amount of tryptophan – an essential amino acid that helps create niacin (B3) in the body and also aids serotonin (a neurotransmitter partly responsible for relaxation and well-being) yes that post Christmas dinner ‘turkey coma’ is real 😉 ha.

Turkey is also a ‘lean protein’, meaning it’s fat content is low. Animal protein typically contains more saturated fat in comparison to plant-based proteins and even though we need some saturates in our diet for sturdy, cellular structures – too much of it, like pretty much anything can become detrimental to our health. So, turkey is a good option if you do eat meat, along with chicken breast/white fish for keeping the saturated fat content in our diet more controlled.

Ingredients (makes 20 meatballs):

400g turkey mince

1/2 red onion, finely chopped

2 small garlic cloves, minced

1 generous palmful of curly parsley, chopped finely

1 tsp chilli flakes or diced fresh chilli

1 small egg

2 tbsp oat flour (oats blended)

salt and pepper to taste

Method:

Chop the onions, garlic, chilli and parsley and put in a large bowl. Add the turkey mince and combine together. I used my hands for ease.

Crack in an egg and add the oat flour and stir again until a dense, GIANT ‘meatball dough’ forms.

Break sections away and roll into balls. About 20 should come from the mix. If the mix is a little wet, roll onto a board with some flour dusted on so it doesn’t stick.

When ready to cook, add about 1 tbsp of oil into a large pan (I like to use coconut oil for cooking at higher temperatures) and brown the outside of the meatballs. Transfer into a oven proof dish, cover with a fresh sauce and bake for 20 mins on 180 fan.

Alternatively put the lid on the pan and turn to a lower heat (without a sauce) to trap the heat in and cook through, about 10 mins. Cut through the middle to check the meat is cooked throughout – it should be white with no pink flesh visible.

 

Simple, Creamy Vegan Broccoli Sauce + Spaghetti

This fresh, creamy sauce is full of flavour and ridiculously easy to throw together in a blender to mix in with some pasta for a quick mid-week supper. A great way to get in some green goodness!

I’ve recently been having black bean spaghetti (pictured) and am loving it. It’s one of my go-tos for a speedy supper as it only takes around 5 minutes simmering and you’re set. Plus, with my quick sauce, a healthy meal can be dished up in literally 10 mins – yup healthy eating needn’t be complicated.

This spaghetti it’s a real winner for high plant based protein, minerals such as iron and magnesium and its high antioxidant property – particularly anthocyanins; flavonoids which give black beans their rich, purpley/black colour. Last fun fact, black beans are packed with fibre. We should all aim to get around 30g of fibre in our diets daily but unfortunately most of us only reach around 17g, if that. I use this brand for my black bean spaghetti if you’re interested…you can buy it online and in most health stores here in the UK.

Paired with my creamy vegan broccoli sauce, this is a super-duper nutrient dense dinner, filled with an abundance of micronutrients. You won’t be disappointed!

Sauce ingredients for 2:

6-8 chunky broccoli florets (about half a head)

2 small garlic cloves or 1 big fat one

3/4 cup unsweetened almond milk or cashew milk

1 tbsp avocado oil/olive oil

1 tsp white wine vinegar

shake of sea salt and black pepper

Top with:

Flaked almonds, toasted (handful)

1/2 tsp chilli flakes or extra if you like it more spicy

A little grated parmesan *optional or nutritional yeast

Method:

Boil a kettle and fill a saucepan. Add the broccoli and simmer for 6 mins until softened. Then drain.

In a food processor/nutribullet, add the cooked broccoli and the rest of the sauce ingredients and blitz to a creamy consistency.

Add your black bean spaghetti (or any pasta) to simmering water and cook through. Black bean spaghetti takes 6 mins, wholewheat pasta around 12-15.

Once the pasta is cooked, strain, pop back in the saucepan and pour in the broccoli sauce.

Stir the sauce through the spaghetti whilst keeping the pan on a low heat to make sure it’s piping hot throughout. Plate up and add your toppings. Enjoy!

Immune Boosting Borlotti Bean + Wakame Broth

It’s coming up to that time of year; dark mornings, chillier temperatures and for many people, the sniffles, coughs and colds seem to creep up.

During the colder months I love to have a comforting bowl of soup or broth to really warm me up. Soups/broths are amazing as you can pack a large amount of vegetables and spices in one go to really rev your body up with the good stuff.

I am so excited to share this recipe I’ve created with you. My Borlotti Bean + Wakame Broth. It’s Vegan, GF, DF and packed with immune boosting ingredients to power you through the winter! Wakame – a type of seaweed; this is a ‘superfood’ in itself, it’s rich in magnesium, iodine and vitamin C and there’s various scientific research to suggest it may aid in cancer prevention due to the polysaccharide component called Fucoidan (in most brown-colour seaweeds). I’ll pop the research paper at the bottom of this post if anyone’s interested to have a read.

I bought the dried wakame version in Tesco (you just add water to it and wait for it to expand, about 8 mins). Borlotti beans – these are super high in fibre too, plus protein and are totally delicious! I’ve combined these two main components with a complementing variety of veggies and spices to nourish your body. It’s easily freezable so you can just keep a batch at hand for when you fancy.

 

Ingredients:

1.5 tbsp avocado oil or oil of choice

1 large leek roughly chopped

2 garlic cloves sliced

1/2 red chilli chopped finely

150g diced mushrooms

1 heaped tsp ground turmeric

1 thumb size piece of fresh ginger, grated

2 large handfuls spinach

400g borlotti beans (liquid part too)

15g wakame seaweed (dried weight)

1 heaped tsp miso paste – I used organic brown rice miso

2 litre vegetable stock- Kallo do a very low salt veg stock cube I use

1/2 lemon (juice)

Method:

In a deep saucepan, gently warm your oil. Add the leek, garlic, red chilli and mushrooms and sweat for about 5 minutes.

In a separate jug, add boiling water to your vegetable stock cube and let it dissolve (you may need to do this in stages if you don’t have a big enough container).

Add to the saucepan the turmeric, miso paste and grate in the ginger. Mix together well. It’ll be quite dry and sticky at this stage.

Pour in the borlotti beans (liquid part included) and spinach leaves, tear them up as you add them. Let the flavours strengthen for a few minutes.

Add your veg stock and bring to a boil, then let simmer for 15-20 minutes. After the first 10 mins of simmering, add in the dried wakame seaweed and let it absorb and expand.

Season with S+P and 1/4 of a lemon (juice).

Final Option:

At this stage you can leave it as it is.

Alternatively, I separated the two. Strain and keep just the liquid in one container and put aside the beans + veg in another.

In a blender, add half the beans and veg mix and blitz to a paste. Add this paste to your liquid broth for a slightly thicker broth base. Keep the remaining half of the ‘unblitzed’ bean and veg and add to your broth if you want more texture, or alternatively use in other recipes for a protein & fibre punch.

*keep in the fridge for 4-5 days or freeze for up to 2 months.

 

Fucoidan research paper – NCBI